Kate Lyman Nutrition

Macro tracking isn’t the end goal; it’s a tool.

And it can be a really helpful one — especially when we’re using it to gain more understanding of our eating habits and patterns.

But the goal isn’t to track forever, it is to build enough awareness, consistency, and confidence that nutrition starts to feel easier.

One of our clients, Ryan, said this after wrapping up working with Kenny over the past year:

“When I started, I viewed healthy eating as a ‘necessary evil’ that I had to begrudgingly do to lose weight. Now, it’s something I value and love having as part of my life… I became so much more flexible and consistent with my habits. And perhaps most importantly, I chipped away at the all-or-nothing mindset I once had about nutrition.”

That’s the bigger picture! Not perfect macros or tracking every gram of food forever or rigid food rules, but learning how to take better care of yourself in a way that actually fits your life.

this and worries of food and our bodies not consuming all our precious brain space during a fun weekend away because we have bigger things to think about, my friends

Tracking macros gets tricky when you didn’t make the meal yourself. Learn how the Surrogate Method can help you estimate macros for restaurant meals, family dinners, and homemade food without weighing every ingredient or aiming for perfection.

How to Track Macros Without Knowing Every Ingredient Learn how to estimate macros for restaurant meals, family dinners, and homemade food you didn’t make without tracking every ingredient perfectly.

grateful for a week of fumbling through three year old mega tantrums alongside friends at the beach 🌞

im sitting here at my desk wondering how my kid’s first day back at school & missing him while yesterday i was convinced i should run away and leave my family forever (rough toddler morning lol). parenthood has my convinced i know absolutely nothing, but one thing im sure of is that it’s infinitely better with friends who are stumbling through it with you & will chat about how overwhelmed we all are over workouts and yummy brunches and chasing kids through the sand.

Restaurant meals, family dinners, parties, events, homemade food at someone else’s house… these are the moments where a lot of people think:

***“If I can’t track it perfectly, what’s the point?”***

But tracking macros is not meant to be a tool used only in perfect circumstances.

It’s a tool for awareness. And sometimes, the most helpful thing you can do is use a reasonable estimate, move on, and keep building consistency instead of letting one meal derail your day.

In this week’s blog post, we’ll be sharing the Surrogate Method — a simple way to estimate macros for restaurant meals, homemade meals, and other foods you didn’t make yourself.

The idea of emergency snacks is one we use with our clients all the time: having go-to protein-forward snacks on hand so we’re not stuck relying on willpower.

A littler preparation can help so you're not making decisions from a place of desperation.

Here's the formula our coaches use for our own Emergency Snacks:

* Start with protein** (~15–20g if you can) as your anchor
* Add fiber or healthy fat** to make it filling
* Keep it where hunger often hits: (bag, car, desk, fridge)

This week’s blog post is up with our coaches' actual go-to snacks.

We know summertime has many of you on-the-go, oftentimes grabbing food you don't eat on a normal basis. That's why we created the Macro-friendly guide to meals out and have a blog series going right now with our suggestions at some of your favs like Starbucks and Chick Fil-A.

Grab the guide here -

Macro Friendly Eating Out Guide A macro friendly guide to navigating meals out and social eating while tracking your macros. Learn how to order macro friendly meals from restaurants.

When hunger hits and you have no plan, willpower won't save you. Here are the best high-protein emergency snacks to keep on hand — from real nutrition coaches.

High-Protein Emergency Snacks You Can Take Anywhere High-protein emergency snacks that actually keep you full. Real picks from nutrition coaches for the moments when hunger hits and you have zero plan.