Kriz Nutrition, LLC

05/31/2024

🥂Tracking alcohol🥂

Alcohol is sometimes referred to as the fourth macro nutrient because although it has no nutritional value, it does still provide the body with calories….about 7 calories/g.

In order to properly track/account for alcohol in your macros you need to calculate this on your own as the label of alcohol will never be accurate for macro tracking. As long as the calories are accounted for you can choose to count it towards your fat or your carbs. Carbs are 4cal/1g carb and fat is 9cal/1g fat. For example, an ultra has 95 calories and only 2.6 carbs listed on the nutrition label. This is inaccurate when used for macro tracking due to the way your body has to break down/metabolize the alcohol. You can decide if you want to count the calories towards your fat or carbs for the day. All you have to do is take the total calories/4 if you want to count it towards your carbs and take the total calories/9 if you want to count it for fat, or half of the calories/4 (and count these g towards carbs for the day) and half the calories/9 (and count these g toward fat for the day). These calories cannot be counted towards protein and that is simply due to the fact that protein is very important on a daily basis and wouldn’t want to replace those calories with those from alcohol.

If you were going to use the ultra above as all carbs 95/4=23.75g or 24g carbs
If you were going to use the ultra above as all fat 95/9=10.56g or 11g fat

Or if you wanted to split 95/2=47.5cals
47.5/4 =11.875 (12g carbs)
47.5/9= 5.2 (5g fat)

I have a 4 oz serving of cabernet saved to my MFP “corrected” as all carbs and another that is split carbs and fat. I will save my typical drinks in MFP so all I have to do is easily add them from “my foods.”

May seem meticulous but not tracking alcohol properly can and will affect results 😊

05/29/2024

🦐Shrimp Tostadas🦐

Preheat oven to 425
--per two tostadas, so to make more simply double or triple the recipe and these macros would still apply to two tostadas--

2 mission “street tacos” Can use any size but will affect macros below
3 oz shrimp
50g cooked sweet corn (I use steamfresh and quickly cook it in the microwave if I am out of my mom’s frozen sweet corn)
75g black beans
2 TBSP Siggi’s 0% fat greet yogurt
2 TBSP guac or can also use fresh smashed avocado *We added a small amount of Salsa Verde to ours to taste but macros on this recipe does not include that*
14g crumbled queso fresco (can use your preferred cheese, 14g will have similar macros)
2tsp olive oil (1tsp for shrimp and 1tsp to make tostadas)
¼ packet taco seasoning, or to taste
Salt to taste
Optional hot sauce to taste

Put the corn, black beans and thawed shrimp (patted dry with paper towel) into an oven safe dish. Drizzle with 1tsp olive oil. Top with your favorite taco seasoning. Bake for ~20 minutes or until shrimp is 145 degrees.

While that cooks make the tostadas. Will want to poke the tortilla all over with a fork (about 10 times per tortilla) to prevent bubbling. Use the remaining 1tsp olive oil to rub on both sides of the tortilla and place them directly on the oven rack for 3-5 mins or until crispy and edges are lightly browned.

Mix the Siggi’s Greek yogurt, 1tsp water and a pinch of salt.

Once the tostadas and shrimp mixture are done, top tortillas evenly with quacamole for a base, add the shrimp/corn/bean mixture, then add Siggi’s Greek yogurt mixture, top with cheese and hot sauce (to taste)

P29 C35 F19

05/27/2024

🇺🇸 Happy Memorial Day 🇺🇸

Now and forever, we remember.

05/25/2024

05/22/2024

Started at a very healthy intake so we were able to start with a cut ending around 1550 calories and then started to reverse her intake back up (down ~14.2 lb total)

05/20/2024

😍Brownie Batter Protein Balls😍

*A recent fav and all three of my kids love them *

2 scoops whey protein (I used cookies and cream)
1/2 cup coconut or almond flour (I used coconut)
2 TBSP cocoa powder
2 TBSP nuts n' more chocolate chip cookie dough peanut butter, can also use PB, almond or cashew butter
2TBSP honey or maple syrup (I used honey)
2 TBSP water, if dry add small amounts until desired moisture is achieved to be able to roll into balls

*could add ground walnuts or almonds if desired

I rolled mine in dark chocolate chips, 1/2 ground coconut flakes 1/2 ground dark chocolate chips, and plain ground coconut flakes

Mix, roll and put in the fridge for a quick high protein snack👌🏻

05/18/2024

!FRIENDLY REMINDER!

Muscle weighs more than fat and the scale is never the only way you should be assessing your progress!

Body composition changes with consistency over time and muscle mass weighs more than fat mass so PLEASE do not be getting discouraged if you’re not seeing the big changes on the scale.

05/16/2024

Ensuring you’re getting enough protein is an important aspect of your diet. Eating more protein throughout the day can help with hunger and cravings by making you feel full longer, helps maintain lean muscle mass, stabilizes blood sugars and so much more.

Many people think they’re getting enough protein each day but are actually far below what they realize. Unless you have a specific health condition where you have been told to limit dietary protein, aiming for 30g per meal (at least 3 times daily) is a good place to start 👌🏻

05/08/2024

🍣 Not all salmon is created equal 🍣
Did you know there can be significant nutritional value differences when comparing the same size serving of wild caught salmon to farm raised salmon? Farm raised salmon not only has nearly 131 more calories due to higher fat content, it is also known to have more contaminants than wild caught salmon. If it comes down to a big cost difference (which will vary) and the wild caught salmon is too costly/unaffordable, farm raised is certainly still better than some other options but when able, wild caught salmon is superior to farm raised.

Photocred: wildforsalmon.com

05/06/2024

🚨You don’t have to starve yourself to lose weight, in fact it’s likely causing you more harm than good 😲

✨Metabolic adaptation means your body adjusts and functions at the amount of calories it is used to consuming. If you already have a very low caloric intake and you continue to cut calories, it will only wreck havoc on your hormonal health and metabolism. Because as we know, hormones play a huge role in metabolism and fat deposition. This is often a cause of slow/no progress or even weight gain.

Eat more, feel better, improve body composition…yes please🙋🏻‍♀️

05/04/2024

05/04/2024

Hellooooo 🫶

Since there are a lot new faces I am going to take a second and re-introduce myself and the services I currently offer. I have been working as a Family Nurse Practitioner for 4 years (primary care, ER, locum hospitalist and locum ER coverage). I worked as an RN for 7 years prior (variety of settings but an ER ju**ie for life). I received both my BSN and Doctor of Nursing Practice degrees from South Dakota State University (GO JACKS!). I moved to Colorado shortly after graduating with my BSN degree where I found my passion for a healthy, BALANCED lifestyle. I joined the most amazing CrossFit gym after years of soo much cardio and I also really focused on eating more balanced, clean meals. I was hooked on how much better I felt overall compared to the constant inflammation I was experiencing in college from the partying, low (very low at times) caloric intake and only doing tons of cardio. My energy, mood, sleep and overall sense of well-being was improved. I started tracking macros about 10 years ago and have worked with a variety of macro coaches myself. Over the last 10 years I have invested my time in learning more about a well-balanced diet, how too low of caloric intake can actually do you more harm than good in a sense of disrupting your hormones and altering metabolism, and all things macros. I started Kriz Nutrition, LLC at the beginning of 2023 and am overwhelmed by the support and interest I have received.

I currently offer macro coaching which includes weekly check-ins as well as weekly adjustments to your macros based on your goals and current intake. Tracking macros requires you to enter all of your food into an ap (MyFitnessPal for example) to track your total daily grams of protein, carbs and fats. We also look at things like water intake, sodium, sleep, stress levels as we know all of those things can affect your hormonal health which will impact your metabolism and weight loss. Continued in comments 👇🏻.

05/03/2024

✨DRAWING✨

Self-care basket including:
40oz stainless steel water bottle
Slippers
Gift certificate for Cycopath studio
gift card

I will be set up at tomorrow Saturday May 4 from 630-10am. I will be instructing the hot yoga class from 7-745am otherwise will be available for any questions about macro coaching or any nutrition related questions you may have. I will have a variety of free handouts of different shopping, meal prep and macro information available for you to take. Make sure you stop by to celebrate Cycopath’s 2nd year and to enter your name in the drawing. Must be physically present at Cycopath to enter.

04/26/2024

Healthy option to satisfy a sweet tooth👌🏻

https://www.notenoughcinnamon.com/chocolate-covered-frozen-banana-peanut-butter-bites/

04/22/2024

https://hannahmageerd.com/peanut-butter-chocolate-greek-yogurt-bark/