5 Nutrition Life-Hacks To Make Your Life Easier

Do you work full-time Monday thru Friday? Do you struggle packing a lunch for yourself? Do you aim to start the day off with a solid breakfast but fall short and barely make it to work on time still with nothing in your stomach? Do you set your alarm extra early to make it to that 6 AM workout class but roll over when you hear it go off? Do you open your refrigerator and feel like you have no options to make a meal? If you answered YES to any of these questions, this post is for you! We as human beings tend to put a lot of pressure on ourselves especially when it comes to what we eat. How we nourish our bodies isn’t meant to be discouraging or overwhelming. We make it so complicated for ourselves and wind up making unrealistic commitments or goals when it comes to nutrition. I am here to give you all some practical nutrition life-hacks for moments when we are overwhelmed and feel like it is impossible to follow through with healthy habits. Let’s do this!

1. Find your ONE non-negotiable

What do I mean by this? Try and find one thing that matters most to you and follow through with it every day. It could be making sure you pack a lunch for yourself each day or having a large water bottle ready to grab and go before work or committing yourself to trying a new work-out class once per week. Whatever it may be, ask yourself first if it is realistic for YOUR lifestyle and then stick to it!


Above picture: toast with greek yogurt, strawberries, cacao nibs, coconut flakes, and chia seeds - luckily my office has a refrigerator and toaster so I can keep things on hand to prepare in the mornings for nutritious breakfasts!

2. Prioritize grocery shopping

Many of us hate going to the grocery store, and I get it. It can be a crowded and intimidating place especially at 6 pm on a weeknight when you’re starving. I encourage you to block out 1-2 hours on whatever day works for your schedule to grocery shop. Think about the coming week ahead, make a list, and get it done! If you’re feeling ambitious, using a portion of the weekend to meal prep can make life super EASY during the week. I’ll provide some ideas below.

  • Roast vegetables. Pick your favorites, coat in olive oil and spices, stick into the oven at 375 degrees F for 30 minutes, and done!

  • Bulk cook grains (brown or white rice, quinoa, farro, whole grain pasta, etc). Once these are cooked and cooled, place in a glass container and pull them out during the week when ready to eat!

  • Prepare protein options ahead. Saute or grill chicken, hard boil eggs, or cook lentils or beans, etc. Some protein options are available canned (salmon, tuna, beans, peas) which can be more budget friendly and just as nutritious (Tip: look for low-sodium beans when buying canned). Look for some of these options next time you’re in the grocery store and try some new options out!

3. Snacks

Everyone loves snacks, right?! I always encourage clients (and myself) to have snacks on hand whether you keep them at your desk, in your purse, in your car, wherever! There’s nothing worse than getting to a point where you’re so hungry you can’t stand it and end up grabbing the first thing you see. Aim for something with protein and carbohydrates. Apple with peanut butter, fruit + nuts, hard boiled eggs, yogurt, and certain bars are all perfect quick snacks options that have the ability to curb the hanger until we eat our next meal.


4. Eat more vegetables

I think it’s safe to say we as a society do not consume enough vegetables. Vegetables offer fiber which helps keep us fuller longer and aid in digestion/regularity. They also provide essential vitamins and minerals which are necessary for cell growth and development, immunity, and protection against disease. Aim for vegetables with at least two meals per day. Bonus points if you're eating them at snack-time!


5. Hydrate!

This one is so easily overlooked by many of us. Drinking fluids is super important for our brain function, which is essential in keeping us focused during long work days. Fluids are also absolutely crucial in maintaining every single system of our bodies including our major organs (think: brain, heart, muscles). Men and women require different amounts of fluid per day based on their biological make-up, but as a general recommendation I advise 2 liters (64 oz) per day for women and 3 liters (96 oz) for men. Extra tip: invest in a reusable water bottle and carry it with you all day long!

I challenge you to pick one of the above life-hacks and incorporate it into your daily routine for one week. I'd love to hear how it goes! Tell me, what is the most difficult aspect of leading a healthy lifestyle while holding a full-time job?


Xx, Mary Claire




I think it’s safe to say that we have all heard someone we know make a statement that goes something like, “Fats make you fat” or “Don’t eat too much fat or you’ll gain weight.” Throughout the years, dietary fat has been a widely misunderstood nutrient with tons of conflicting research that, to be honest, would make anyone confused. We have made it to the third and final post on macronutrients and today we are talking all things fat. Fats are the most calorically dense of the three macronutrients, meaning they contain more calories per gram. Don’t be scared of the higher calorie content! Fats are essential in our diet not only for their nutrition profile, but to help us stay full and satisfied in between meals.


Fats are crucial in supporting our metabolism, keeping various body tissues healthy, immunity, hormone production, and the absorption of many other nutrients. When we consume fat, it is either digested and used for energy, stored in fat (adipose) tissue, or incorporated into other body tissues and organs. A lot of our body tissues are made up of fat, including our brains and parts of our nervous systems. Even our cell membranes are fat-based. This means that the fat we consume literally becomes part of our cells. Pretty cool, right? If fat is so crucial for our bodies to function optimally, why has it had such a bad reputation?! Let’s explore what fat is and where we can find it in our diets.

Dietary fat is primarily comprised of two molecules, hydrogen and carbon. Together these molecules form hydrocarbons (simple enough, right?). These hydrocarbons can be configured in many different ways which then can create different types of fat that all have unique properties. Wait, there are different types of fat? Let’s break it down.

There are two main types of fat: saturated and unsaturated. Again back to high school biology class, you might remember studying these types of fats and their properties. Within these two overarching groups of fats, there are also poly-unsaturated, mono-unsaturated, and omega-3 and omega-6 fatty acids. Wait, what?! Here’s the breakdown.


Saturated Fats:

Solids at room temperature

Primarily found in our diet from animal sources (milk, cheese, poultry, processed meats, beef, etc.)

Excessive intake of these types of fats are potentially associated with certain chronic diseases (ie heart disease) and even types of cancer.


Unsaturated Fats:

Liquids at room temperature

Found in plant sources

Research shows these fats to be beneficial as they can improve blood cholesterol levels, aid in inflammation, and reduce risk for stroke and heart disease.

-Mono-unsaturated fats: Unsaturated dietary fat found in plant foods such as nuts/seeds, avocados, olive and canola oils

-Poly-unsaturated fats: Second type of unsaturated dietary fat found in plant foods and some seafood. These fats are considered essential fatty acids. This means that our body cannot synthesize them internally, thus we need them from our diet. These types of fats are broken down into omega-3 and omega-6 fatty acids.

-Omega-3 fatty acids: Important for cardiovascular function, immunity, brain development, and nervous system function. Sub-groups of this type of fatty acid include DHA and EPA (found in fish oils) and ALA (found in walnuts, chia seeds and flax seeds)

-Omega-6 fatty acids: Similar to omega 3-fatty acids as far as their role and function; these fatty acids also help stimulate hair and skin growth, regulate metabolism, and maintain bone health and the reproductive system. Be careful! The typical American diet tends to consume up to 20 times more omega-6 fatty acids than omega-3 fatty acids. This is largely due to the fact that we consume a lot of processed foods rich in soybean, palm, and sunflower oils. Try opting for more nuts/seeds and less processed snacks.


So, what do I recommend? The key is to focus on whole food fat sources. Try incorporating a variety of fat types from nuts, seeds, fish, olive oils, avocados, etc. (rich in healthy fats) while avoiding processed, artificial, and factory-made foods (high in unhealthy fats). Keeping it simple is key. Adding sliced avocado, toasted almonds, pumpkin seeds, or canned salmon/tuna to a salad are great ways to incorporate added healthy fats into a meal.. Another idea is to drizzle olive oil over carrots or sliced sweet potatoes and roast them in the oven for a quick side dish! Tell me, how do you get your healthy fats in?!

Xx, Mary Claire