Routines to Start the Night Before!

Healthy bedtime habits are major foundations for great things in our lives. Having a solid bedtime routine can promote better sleep, less stress, and more time! How you might ask? We’re happy to share some (of many) habits to start implementing before going to bed to improve overall well-being!   Have your stuff ready to […]

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Have Fun with Snacks!

Snacks can be as simple as apples and peanut butter to tie you over until your next meal. Other times, there’s a want for a more interesting snack to help keep away from junk food. The key to sustaining a meal plan is to find a way to enjoy it. So start with some fun […]

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Meal Planning on a Budget

As many people are heading back to school this week, it probably means that bank accounts are being hit with new clothes and book shopping. Meal prepping sometime can be very expensive, but just because you’re on a tight budget doesn’t mean you can’t eat healthy. So how do we eat healthy without going in […]

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Start Preparing for Winter Now

August just started, so we know it might sound a little hasty to start preparing for winter. But the early bird gets the worm, and there’s no harm in starting to stock up for the colder months. Curious what we mean by stocking up?   Saving Fresh Herbs Nothing is more annoying than when you […]

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Getting Past the Instagram Filter

Social media opens a lot of windows and doors for us. Often it’s a great source to get inspiration from. Whether it’s work week lunch ideas, room design, or funny puppy videos to get through the day, there’s a lot of variety to spur ideas and creativity. Quick check in — don’t forget to remind […]

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Why are Snacks Important?

Have you ever thought, “Gosh, this snack is so little calories does it even matter if I eat it?” or “I’m not really hungry for a snack. I’d rather just skip it.” These are common questions we find our clients asking themselves as they begin to navigate their meal plans. We’re here to tell you, […]

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Mid-Summer Cool Down

As the summer starts to peak, so seems the temperatures (or so we hope). Here are some tips on how to keep cool when the high temps and high humidity might have you sweating!   Spice Up Your Water Would you expect anything otherwise? Of course our first tip is to drink water. But no […]

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We’ve Gone Bananas!

Bananas are an easy fruit to incorporate into your day-to-day, and it’s probably one of the most universally enjoyed fruits across the planet. Have you ever thought to think about why bananas are so great (besides their taste)?! We’ll we’re not monkeying around, we’re bananas about bananas and here’s why!   Nutrient Dense Fruit According […]

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Are you Full of Fiber?

Dietary Fiber is an important nutrient that is necessary in everyday diets. The recommended intake of total fiber is roughly 25g/d – 38g/d depending on age and gender, according to the Dietary Reference Intakes. However, on average most people within the United States eat half the recommended amount of dietary fiber per day. Low or […]

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Hit that 60 Minute Exercise Goal!

Staying motivated to workout is tricky, but we promise there are easy ways to hit that 60 minute workout goal for the day! Incorporating exercise throughout the week doesn’t have to be a chore. There are lots of ways to make this daily goal become a regular habit you crave!   Break It Up Break […]

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Bunny Snacks

As many of you know, Easter is on Sunday, so that means you better have some bunny snacks prepared. Didn’t realize you should have some snacks on hand? Don’t worry, we have a detailed list of things that are good for both bunnies and you!   Carrots Obviously, bunnies like carrots. This is a no-brainer […]

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Hiking Snacks

We are beyond excited that the days are long enough (and warm enough) to take a nice hike any time of the day. Early morning, long drives to our favorite all-day hikes are some of the ways we try to stay active on our days off here at G-Plans. Of course, climbing mountains means we […]

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The Month of the Pecan

Happy national pecan month! No we’re not fooling you, April Fools was yesterday! April is actually the month to recognize and appreciate pecans. Pecans are delicious little nuts that are usually spotted in a tasty pie. But did you know that these treats aren’t just great for pie? Pecans are naturally rich in lots of […]

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Are you Taking Time to Eat?

Modern society has us running around like crazy. Typically people work 50 hours or more in a week. More often than not, we don’t take the right amount of time to just relax. Finding time to work, socialize, workout, eat healthy and stay hydrated can be hard to juggle every day. Do you take the […]

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What is gluten?

Gluten-free labels are all ove rthe grocery store. Often you’ll see packaging say “gluten-free” on items that you never even thought contained gluten. There’s lots of advice and reason why people are seeking gluten-free diets, but still many of us are confused about what it actually is. We’re here to help you learn, understand, and […]

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Mardi Gras Inspired Recipes

Mardi Gras is here and we are celebrating! We’ve found some tasty meal plan friendly options for you to get excited about Mardi Gras this year!   Cajun-Style Chicken This tasty Cajun-style chicken recipe might be the perfect way to celebrate Mardi Gras this year. Wherever you are during this festive holiday, you’ll feel like […]

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Best Bedtime Habits

Getting a good night’s rest is hard, but it’s necessary not only to feel good but to promote the best physical health possible. Sleeping well, regularly has a huge impact on weight loss and fitness goals. One way to promote a good night’s rest is to start establishing a strong before-bed routine. Like most things […]

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I love you a-LATTE!

Let’s face it, those Starbucks limited edition drinks can be so tempting! The delicious blend of flavors made from their syrups, sauces, and milks can make the tastiest beverages but can definitely set us off track when trying to make healthy decisions; depending on the size, one latte can rack up over 500 calories and […]

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Organic Vs. Non-Organic Food

We often get questioned on whether organic foods are healthier than non-organic, also known as conventional. People doubt if they should be spending the extra dollar on one piece of fruit versus another. These doubts and questions are fair because no one really seems to have a straight answer. We’re here to help clear the […]

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PRO-Tips for buying PRObiotics

Kombucha, kimchi, sauerkraut, coconut yogurt; these are just some of the trendy products on the market promoting gut health. They advertise providing interesting and natural sources of probiotics, but what are probiotics?   Not to be confused with prebiotics, probiotics are living microorganisms that have the ability to work with our bodies to promote our […]

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Best Tip to Stay Motivated

This might be a groundbreaking tip that can be the key to staying motivated in all aspects of your life. Whether it’s powering through a workout, excelling in your career, and specifically with trying reaching your weight loss goal, one thing can definitely give you a strong stride forward. That tip is to stay positive! […]

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Getting Seedy

Usually when we think of adding that “crunch factor” into a meal, we usually opt for nuts such as almonds, cashews, or pistachios. However, seeds are a great way option if you’re trying to switch up your usual meal or if you struggle with a tree nut allergy.  These options are not only versatile in […]

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Triggers That Can Bump You Off Track

Let’s face it, getting off track from a meal plan or a health kick can be much easier than getting on. However, trying to identify those triggers that bring our motivation to a screeching halt can help reduce these instances. Whether it was because an unexpected event happened or simply because tempting food options got […]

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Plant-Based Protein Sources

When it comes to weight loss, protein is key. It helps boost your metabolism, repair and rebuild muscles, and it is a huge contributor to the feeling of satiety after a meal. Making sure you’re consuming enough protein, aside from your chicken, salmon, or lean meat (if your diet preference allows it), mixing in plant-based […]

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What Are Prebiotics? And Why Are They Good For You?

To make things slightly less confusing, it is important to briefly explain the difference between prebiotics vs probiotics. Probiotics are live “helpful” bacteria and yeasts that are often found in yogurt, fermented teas (kombucha), kimchi, or sauerkraut, that are beneficial to your gut. However, prebiotics are non-digestible fiber compounds that increase the production of the […]

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Breaking Up With Dairy

If you’re vegan or lactose intolerant, by this point, you’re probably a seasoned pro at eliminating dairy from your diet. However, if your plan is to eliminate dairy as a weight-loss method, to clear your skin, or even just simply eat cleaner, the journey to a milk-free life may seem like a bumpy road. It’s […]

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Foods to Avoid Before Working Out

What you eat before any physical activity can either make it or break it – however, eating is essential to be able to power through a workout. Depending on your body and your intolerances, there are certain foods that should generally be avoided before a workout. Whether they can cause abdominal/stomach discomfort, bloating, or slump […]

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All You Need to Know About Cardio

Cardio is short for cardiovascular exercise, which is any exercise that causes your heart rate to rise. Whether it’s running a mile, skipping the elevator and taking the stairs, using the elliptical, or even taking a brisk walk with the dog, there are levels of cardio. Dr. Goglia refers to these levels of cardio as […]

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Steps to Starting a Workout Routine

The thought of starting up a workout routine can be terrifying or intimidating – reasons ranging from unfamiliarity to your local gym, risk of injury, afraid of looking lost, or even simply because you don’t like change in your routine. Feeling those things can be normal and generally very common. However, physical activity is a […]

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Beat Stress with Food!

Stress is inevitable! Whether we experience stress for a short period because of a deadline for work or school, or we experience a long duration of chronic stress, stress can send our body through the ringer. Ideally, it’ll be great to omit those triggers from our lives but that may not be a tangible solution. […]

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Choosing the Best Protein for Weight Loss

When trying to lose weight, it is essential that you’re consuming enough protein. Protein is key to help repair and build muscle tissues, as well as provide satiety between meals. It is recommended to include a protein source in every meal to complete a balanced and wholesome meal. Sometimes we need supplementary sources of protein […]

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Eating Your Way to Healthier Skin

Our skin can be a triggering factor for insecurities and can often be indicative of your current health status. Whether you take care of your skin to prevent acne breakouts or premature signs of aging, adopting these healthy habits can be highly beneficial and noticeable! Fruits and Veggies Making sure you’re including a variety of […]

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Top Reasons to Avoid Sugar

Sugar is found both naturally and artificially in foods. It is often added during processing as a preservative as well as a sweetener. Sugar, of course, is found naturally in fruits and vegetables and completely avoiding sugar may be nearly impossible. However, avoiding added sugar can be a key way to boost your health. Here […]

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Refueling After a Workout

Working out comes in different forms, durations, and intensities. However, in many cases, overestimating how many calories burned during an exercise can be a main reason to why your workout routine is not shedding the pounds you expected. Although it is essential to refuel your body after a workout, it is key to be able […]

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Tips to Improve Your Sleep

Sleep can be the key factor that will either help boost your weight loss or make it more difficult to reach your goal. Sleeping 7-9 hours a night is recommended to reach the full beneficial aspects of sleep. Sleep not only improves your concentration and memory, but it helps curb inflammation, regulate hormones (especially those […]

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Why You Should Start Eating Papaya

Like many other fruits, papaya is loaded with a variety of vitamins and nutrients that can have a great impact on your health. But what makes papaya a superfood? In addition to being tasty and having a refreshing flavor, papayas contain a dense concentration of nutrients that not only aid in digestion but can also […]

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Reasons to Laugh More

Throughout school as children, we would usually get in trouble for laughing in class (which probably made our laughing worse). But what would you say if someone told you to laugh more? In fact, it is highly recommended to laugh every chance you get. Not only does laughing come with a significant amount of health […]

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Dr. Goglia’s Tips to Stay on Track

Staying on track with a meal plan can be a difficult and challenging task; in fact, it could seem like it is nearly impossible when you’re constantly busy or if you’ve just simply never had any structure in your eating habits whatsoever. Adopting these simple habits suggested by Dr. Goglia can go a long way […]

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Tracking Your Portions

The saying “too much of a good thing” doesn’t always make sense to us – and we often can’t apply it to our life. But a great example of this can be applied to how we eat, particularly, how much we eat. Yes, we can bake salmon, steam our veggies, and eat our fruit, but […]

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How to Start Meal Prepping

Let’s face it, meal prepping can be intimidating – it sounds so…serious. The idea of being in the kitchen for hours can be dreadful and exhausting. Although, it may come to a surprise when you realize that meal prepping for your week can actually help free up some time in your day and it will […]

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Bunny Approved Recipes for Easter Weekend

Easter weekend is right around the corner and this may mean planning brunches, BBQs, dinners, or gathering for a potluck – and usually, this might be a temptation trap. Luckily, there are healthy, yet delicious festive carrot recipes you can make and surprise your guest. Tri-Colored Carrot Chips This unbelievably delicious snack can be served […]

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5 Tips to Boost Weight Loss

Weight loss isn’t easy – in fact, it can be a difficult journey that can lead us to frustration and failure if we are not taking the right approach. Diet, the most important, can play the biggest role in your journey, but so can other easy-to-change factors that you can change to help boost your […]

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5 Spices to Include in Your Diet

Herbs and spices are often overlooked when preparing our meals ; we usually aim for the salt and pepper and ignore the rest of the spices in the spice rack – big mistake! Here’s five spices you need to start using that are beneficial for their anti-inflammatory properties, boosting metabolism, and boosting immunity. Cayenne Pepper […]

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Diet Tips: Avoid yeast, mold, gluten, and, really, any starch with more than one ingredient.

Making over any body—celeb or not—tends to involve a ramped-up workout and a very disciplined diet. Sacrifices are made, and for Kim and Khloé Kardashian, that started with giving up dairy. “Dairy is like eating moderately hard phlegm,” Dr. Philip Goglia, the nutritionist who worked with them (and Brie Larson and Cara Delevingne) told People. […]

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