Macros Made Easy with Emily Field RD Emily Field RD

Have you ever found yourself struggling to string together a couple of days of tracking, or simply starting over a lot once you do get going? You’re definitely not alone.
Getting started with macro tracking is often the hardest part, so today we are taking things back to the basics. In this episode, I've taken the complex topic of getting started tracking macros, and distilled it into an easy-to-understand guide. 
I’ll break it all down by walking you through some things you should do before you start your first week, and then what your first week of tracking might look like. I also share some of my top tips for grocery shopping to help you maintain a macro-balanced diet. Plus, I talk about the tools of the trade – tracking apps and food scales – and how they can enhance the accuracy of your macro tracking efforts. If you’re ready to gain some traction on your macro tracking journey, tune in to hear about:
(1:48) Steps to help you prepare for your first week of tracking(7:00) Walking you through the process and common stumbling blocks of your first week of tracking macros(13:00) What to do when meals are out of your control(17:45) Tips on grocery shopping with macros in mind(22:50) The importance of embracing macro tracking as a learning process
Remember, macro tracking isn't just about hitting your numbers perfectly; it's about understanding your body's needs and fueling it correctly. So, grab your food scale, download your favorite tracking app, and let's get started on this journey to a balanced diet and a healthier you!
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
RESOURCES MENTIONED IN THIS EPISODE:
Episode 11: Crunching the Numbers: Navigating Macro Calculators and Dietitian Services
Episode 20: Mastering PFC: Your Guide to Balanced Meals and Easy Macro Tracking
App: Cronometer
App: Macros First
App: My Fitness Pal
DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!
Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.
Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! ​In this group coaching program you’ll learn nutrition, exercise...

Have you ever wondered if quick-fix diets are too good to be true? 
In this episode, I'm diving deep into the Optavia diet. This structured weight loss program promises rapid results, but at what cost? I'll be dissecting the meal replacements that are central to the diet, the potential health risks of its low-calorie plans, and the psychological toll of extreme dieting. Join me as I discuss:
 (1:15) The structure and promises of the Optavia diet (11:30) Optavia pros and cons(19:25) Health risks associated with low-calorie diets(23:00) Psychological effects of extreme dieting(27:10) Why individuals are drawn to extreme diets like Optavia(31:00) Why participants of Optavia tend to gain weight rapidly after ending the diet(35:26) Actionable steps for those looking to transition to sustainable eating habits
Remember, your health journey should be about making lifelong changes that keep you strong and vibrant, not just about the number on the scale. 
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
RESOURCES MENTIONED IN THIS EPISODE:
Episode 17: Getting Lean: Lessons from 'The Biggest Loser' for Weight Loss Success
DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!
Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.
Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! ​In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes. 
Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!
CONNECT WITH EMILY FIELD RD:
Website
Facebook
Instagram

Have you ever wondered how strength training can transform more than just your body? 
In this episode, I had the pleasure of sitting down with Mark Breeden, an Online Personal Trainer who believes in building his clients’ confidence both in and out of the gym through strength training. 
Together, Mark and I explored the evolution of fitness goals from purely aesthetic to strength-centered. We discussed how focusing on strength can not only improve physical health but also boost confidence. Mark shared his expertise on the critical role of progressive overload and the necessity for tailored strength programs. Above all, we concurred that strength training should be a sustainable and enjoyable part of life. Tune into our conversation to hear more about:
(2:34) The mindset shift from aesthetics only to focusing on strength and confidence with fitness goals (9:26) Identifying the hallmarks of effective strength training programming(14:50) Benefits of strength-focused training for overall health and confidence (26:42) Red flags to watch out for when choosing a trainer or program(45:27) Advice for making strength training a sustainable and enjoyable practice 
I hope our conversation inspires you to embrace strength training as a powerful tool to enhance not just your physical strength, but your confidence and quality of life as well. Remember, it's not just about lifting weights; it's about lifting yourself up to new heights.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
RESOURCES MENTIONED IN THIS EPISODE:
DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!
Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.
Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! ​In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes. 
Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!
CONNECT WITH EMILY FIELD RD:
Website
Facebook
Instagram
CONNECT WITH

If you’re new to macro tracking, or even if you’re a seasoned expert, knowing what foods provide carbs, fats and protein is a game changer when it comes to tracking macros. 
In this episode, I share how to identify foods based on their dominant macronutrient and why balancing all three macros matters for your health. I'll dive into why each macronutrient is crucial for controlling blood sugar, boosting energy levels, and revving up your metabolism. I'll also give you some of my top tips for tracking macros, selecting nutrient-dense foods, and creating meals that will keep you feeling your best. Join me as we simplify the world of macros and take a step towards achieving your health and performance goals.
In this episode, I cover:
(2:30) Explaining the significance of balanced macro meals for blood sugar control, energy regulation, and metabolism.(8:53) Providing guidance on identifying foods that are sources of proteins, fats, and carbohydrates.(17:15) Sharing convenient foods to help meet your macro targets when you’re short on time. (24:40) Rapid-fire description of ten mixed macro meals using common ingredients you probably already have on hand - highlighting the balance of protein, fat, and carbohydrates in each meal.(30:47) Strategies for balancing your meals to maintain optimal health and energy
I hope this episode leaves you feeling empowered to take control of your nutrition and make macro tracking a breeze. Remember, a little knowledge goes a long way in your journey to better health and peak performance. 
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
RESOURCES MENTIONED IN THIS EPISODE:
DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP! This includes the Venn-diagram mentioned in this episode.
Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.
Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! ​In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes. 
Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!
CONNECT WITH EMILY FIELD RD:
Website
a href="http://www.facebook.com/emilyfieldrd" rel="noopener noreferrer"...

Have you ever wondered how to navigate through different phases of nutrition to reach your body composition and fitness goals? 
Today we are talking all about macro phasing, which is this idea that you might want to move through certain phases for certain goals. Because if you’ve ever been in a calorie deficit or surplus before, you know that you certainly can’t live there forever…
In this episode, I had the pleasure of chatting with the inspiring Kristen Vondenstein, a certified nutrition coach who is passionate about empowering mothers to reclaim a resilient and energized mind, body, and life. 
During our chat, Kristen opened up about her personal journey with macro phasing, taking us through the ups and downs of her nutrition and training during deficit, maintenance, and surplus phases. We also dove into the mental hurdles that come with shifting body image and societal pressures, particularly after childbirth. 
If you’ve been curious about how to approach different phases in your journey to your ideal body composition and fitness goals, join us to hear more about:
(2:30) Kristen's experiences with macro phasing and how it impacted her fitness journey (7:51)The different phases of macro phasing: deficit, maintenance, and surplus(23:52) Methods for tracking progress beyond the scale (00:32:29) Overcoming mental challenges related to body image and societal expectations (37:15) The importance of self-belief and finding a supportive community 
Kristen's story is a testament to the power of listening to your body, the transformative effects of nutrition and the importance of focusing on one goal at a time. 
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
RESOURCES MENTIONED IN THIS EPISODE:
Happy Scale App
Paragon Training Methods
DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!
Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.
Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! ​In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes. 
Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or...

If you’re currently navigating perimenopause, you know that it can sometimes feel like a maze with no exit…
In this episode, I'm joined by Tina Haupert, a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner, as we dive deep into the world of perimenopause. 
Together, we unravel the maze of physical and hormonal changes that come with this phase of life. We chat about the pitfalls of skipping meals, the stress mismanagement that so many of us fall into, and why strength training and balanced nutrition are vital during this stage. Tina also opens up about her journey, giving us a real-life perspective on adapting to these changes. 
If you’re a woman who is in or nearing the perimenopause stage, you won’t want to miss out on our conversation where we dive into:
(02:34) The physical and hormonal changes during perimenopause (15:47) Common mistakes women make during perimenopause like meal skipping and poor stress management (25:30) Why strength training and balanced nutrition is especially vital in this stage. (37:15) Insights into hormone replacement therapy and the wellness industry (45:02) Tina's personal experiences with perimenopause 
Remember, perimenopause is a journey that's as unique as you are. Let's embrace this period of change with knowledge, support, and a holistic approach to our health and well-being.
Thanks for listening! Be sure to tune in to all the episodes to get more advice for reaching your health goals with a macros approach.
If you enjoyed this episode, I'd love to see you share what you took away from it by taking a screenshot of the episode and tagging me on Instagram!  And don’t forget to follow, rate, and review the podcast and tell me what you want to learn about next!
RESOURCES MENTIONED IN THIS EPISODE:
DIY Macros Guide - Follow this free guide to set your own macros so you can start eating to your needs ASAP!
Macros Made Easy - Get on the waitlist to learn when we enroll next and qualify for exclusive bonuses. This is a professional led, self-paced online course that teaches you how to track macros—the stress-free way. Learn how to eat for your unique needs so you can be in the driver’s seat of how you look, feel and perform without relying on a restrictive diet plan ever again.
Eat to Lean Coaching - If you’ve mastered the basics of macros, but there's still room for more clarity and personalization for your particular goals, join us in Eat to Lean Coaching! ​In this group coaching program you’ll learn nutrition, exercise and mindset changes alongside other women who are in your exact shoes. 
Custom Macro Calculation - No more second guessing those macro numbers or being confused by online calculators. Get personalized macro targets that you can trust. We’ll create your protein, fat, and carbohydrate targets, calorie goals, and give you bigger picture health recommendations for real results. To learn more, click the link or hop over to Instagram and DM me the abbreviation "CMC"!
CONNECT WITH EMILY FIELD RD:
Website
Facebook
Instagram
CONNECT WITH TINA HAUPERT: 
a href="https://carrotsncake.com"