“I tracked ALL of my food for EIGHT years!”

On May 1, 2019 By The Golden Graham GirlIn How-To, Random, UncategorizedLeave a comment

Just kidding. Kind of. If you’ve been following this blog for any length of time, you’ll know that I was and am a big fan of tracking macros. However, I did NOT personally track all of my food for eight years. In fact, I’m kind of appalled by that statement (and I’ll tell you why, shortly).

But let’s rewind for a second: have you heard that you *have* to track your food in order to lose weight? Do you believe that if only you were better about consistently measuring, weighing, tracking and logging your food that you would have the body you desire?

Yeah, I used to believe that, too. Largely because of posts from influential fitness professionals, “bragging” that they had tracked their food for XX amount of time. Surely that was the secret to their ultra-shredded physiques? I mean, I’ve even created my own sort of “highlight reel” on my own Instagram, and I share different nutritional strategies on my Facebook.

So, when is too much too much, and can tracking ever be a bad thing? Read on!

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Five Reasons to Love Greek Yogurt

On April 1, 2019 By The Golden Graham GirlIn High-protein, Random, UncategorizedLeave a comment

“Oh, Greek yogurt, how I love thee! Let me count the ways!” Yes, seriously, an ode (or blog post) devoted to the delights of Greek (or another other strained, high-protein variety, like Icelandic) yogurt. It might seem crazy to write an entire article on Greek yogurt, but I’m really that much of a fan. I’m “Greeking out” over here! (Ba-doom-ching!)

Hopefully by now you’ve heard from me and others how important protein intake is to build and maintain shapely lean muscles and to keep you feeling full and your metabolism humming along (and if my puns aren’t worthy of applause, this SHOULD be).

When you just can’t handle another chicken breast, unsweetened plain Greek yogurt (or Icelandic) makes for a great creamy, cool high protein option. Full-fat Greek yogurt can really add to the fullness factor, or you can opt for fat-free, depending on your overall needs.

If you’re not sure about how to include it more often, and especially if you’re not sure about the flavour on its own, here are five simple swaps you can make this week:

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Five Fad Diets Demystified

On March 3, 2019March 3, 2019 By The Golden Graham GirlIn Random, UncategorizedLeave a comment

It’s hard to believe we’re only (already ?!) two months into 2019 and there are already articles about the best/trendiest/most popular diets of the year. Of course, these kinds of lists come out every year, and every year people jump on (and off) them.

Do any of these diets actually “work?” Well, I guess that depends on how you define success. Arguably, no, not in the long-term anyway, or else we wouldn’t be perpetuating a multi-billion dollar global diet industry. But there’s always going to be someone, from an instagram “celebrity” to your brother-in-law’s uncle who SWEARS by XYZ diet, and is so fervent in their zeal that you start thinking that maybe, just maybe, it’s finally the diet FOR YOU, and maybe you should check it out.

Out of the “oodles” (that’s the scientific term) of diets out there, certain ones seem to surface and gain more vocal adherents more often than others. This week, my Instagram video series and Facebook posts are looking at keto, paleo, plant-based eating, tracking macros and Intuitive Eating approaches. I’ll give you the low-down on the WHAT of these diets, the pros, the cons and my verdict.

Let’s dive in for diet de-mystification (also a technical term, right?).

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The Top Five Reasons I Love Tracking Macros

On August 20, 2018August 20, 2018 By The Golden Graham GirlIn Random, Uncategorized, Workouts2 Comments

Macros and I go back. Way back. In fact, I wrote one of my first posts about tracking macros over three years ago (July 11, 2015, to be exact), and it’s still a good read and I recommend it to get acquainted with the basics of what tracking your macros is all about. At that point, I’d already been tracking extensively for several months. This approach to diet/nutrition was a game-changer for me, so much so that I’ve continued to use it in pursuit of my goals on and off for the three years that have ensued since then. In fact, I’ve taken ALL of the knowledge and experience I’ve gained and put it into my signature program, GAME YOUR GRAMS. If you want to learn more about it, just e-mail me with the subject line “GAME MY GRAMS!”

I decided that three years is plenty long enough to re-visit and expand (and expound) even further on why I love tracking macros. “Oh, tracking macros, how I love thee! Let me count the ways…” Guess how many reasons I came up with? Did you come up with five? (Did the title of this post give it away)?

Let’s discuss the five reasons why I love tracking macros (and why I think you will love it, too):

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The Dark Side of IIFYM ( and diets in general)

On December 30, 2015 By The Golden Graham GirlIn How-To, Random, Resources, Workouts1 Comment

Remember when I raved about the dietary approach called If It Fits Your Macros, or flexible dieting? I experienced some significant personal growth with respect to the way I approached and related to food. I still believe that others can experience these breakthroughs via IIFYM as well. Not to mention, I and countless others have achieved significant changes in our physiques. But, at what cost? And were those changes sustainable? As I alluded in my How-To: Take a Break post, following IIFYM for a long-term, continuous basis is not feasible or sustainable. Like all diet plans and program, “flexible dieting” or If It Fits Your Macros has both benefits and pitfalls for its followers. I’ll be exploring the less desirable aspects of this program (and other “restriction diets”) in this post.

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Cinnamon Roll Cheesecake Protein Muffins (Gluten-free, Grain-free, Refined sugar-free)

On September 30, 2015 By The Golden Graham GirlIn Cheesecakes, Gluten-free, Grain-free, High-protein, Muffins & Cupcakes, Nutritious Noshes (Snacks)1 Comment

If you thought you hit the jackpot with my Double Chocolate Cheesecake Protein Muffins, just wait until you sink your teeth into the warm, soft sweetness of my latest creation: Cinnamon Roll Cheesecake Protein Muffins! Yet again, this is a muffin that is high in protein, low in carbohydrates, AND free of gluten, grains and refined sugar. This time, the star of the show is a Quest Nutrition Cinnamon Roll Protein Bar*. Let these muffins steal your heart.

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Double Chocolate Cheesecake Protein Muffins (Gluten-free, Grain-free, Refined sugar-free)

On September 5, 2015 By The Golden Graham GirlIn Cheesecakes, Gluten-free, Grain-free, High-protein, Muffins & Cupcakes, Nutritious Noshes (Snacks)2 Comments

I have reached muffin nirvana: chocolate and cream cheese pair up in a magical muffin that is high in protein, low in carbohydrates, AND free of gluten, grains and refined sugar. What happens when you take my favourite Quest bar flavour EVER and work it into a similarly high-protein, low-carbohydrate muffin? BOOM! There are no words. Just eat and enjoy.

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How-To: Track Your Progress

On July 11, 2015July 12, 2015 By The Golden Graham GirlIn How-To, Random, Resources, Workouts2 Comments

As I mentioned in my How-To: Track Your Macros post, you’re going to get a wealth of information about your macronutrient intake. But generally people are only going to put in that level of effort if they have a goal to achieve, in terms of physical performance and/or body composition. And the very best goals are S.M.A.R.T goals: specific, measurable, actionable, realistic and timely/time-oriented. So, if you confer with your trusted health professional and decide that a realistic goal for you is to lose 10 lbs in 6 months, then you’ve covered off all of those attributes. But you won’t know whether you’ve achieved that goal unless you MEASURE – in this case, you have to step on that damn scale! You won’t know whether the actions you are taking (the input), such as eating a certain macronutrient ratio/target each day, are working as intended unless you look at the output. And progress is multi-faceted – so the more measurements you take, the more you can see progress and successes in areas you might have otherwise missed by focusing on one measurement exclusively (i.e. only ever looking at the unchanging number on the scale without realizing that you’ve lost several inches by decreasing body fat and increasing lean muscle mass and/or gotten noticeably stronger at back squats).

So, that’s my case for tracking progress. If you’re a believer, follow along!

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How-To: Track Your Macros (IIFYM a.k.a. Flexible Dieting)

On July 11, 2015July 12, 2015 By The Golden Graham GirlIn How-To, Random, Resources, Workouts8 Comments

Alright. You’ve heard about it. You’ve seen the acronym a few too many times, and far too many photos in your Instagram feed of “bikini athletes” mowing their way through deep-dish pepperoni pizzas as part of their show prep. If It Fits Your Macros (IIFYM) is a food/nutrition/diet movement that looks at food at the macronutrient level: proteins, carbohydrates and fats. P-C-F, in IIFYM short-hand.

There is no more “clean” food vs. “junk” food or “good” food vs. “bad” food. No more cheat days or treat days; no “earning” carbs or calories. Food is food. From an apple to an anchovy, a chicken breast to a Cheez-It, all food is comprised of the same three basic macronutrients (yes, there are also micronutrients such as vitamins and minerals to consider, but we’ll worry about that later). The idea is that your body needs a certain personalized ratio of these three macronutrients for optimal performance and body composition. Figure this out and then make small changes over time and you can reap lasting changes in your strength, physique and body composition.

This post is NOT about figuring out YOUR personalized macronutrient ratios. There are other websites for that and frankly, that can actually be the easy part. The harder part (as always) is putting information into action and taking the steps to actually eat the desired/required macronutrients in the run of a day (or week). The only way to know whether you’re actually doing this is to TRACK WHAT YOU ARE EATING. Everything you’re eating and ALL of what you are eating. THAT is what this post is about.

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Skinny Chocolate Zucchini Protein Muffins (Gluten-free, Grain-free, Low-fat, Refined sugar-free)

On July 3, 2015July 3, 2015 By The Golden Graham GirlIn Gluten-free, Grain-free, High-protein, Low-fat, Muffins & Cupcakes, Nut-free, Nutritious Noshes (Snacks)3 Comments

These are NOT your everyday muffins. These “skinny” muffins are seriously sensational. At only 65 calories per muffin (and no, they’re not mini-muffins!) and super low in fat (dare I say “fat-free”?) but packed with protein, there is some serious macro magic happening in this healthy muffin recipe. Plus, they’re downright delicious, with rich, moist chocolate flavour and the added bonus of high-fiber, nutrient-rich zucchini. Oh, and they’re free of gluten, grains and refined sugar, too! Perhaps I should call them “Freedom Muffins”?