I’ve done the Bean Protocol for 2 weeks now, so I’m sharing my experience as well as some frequently asked questions. Who is Karen Hurd? How does the Bean Protocol work? How do you prevent gas and bloating? What kinds of beans should you eat? Are some beans better than others? Is it okay to eat the beans with fat? Is the Bean Protocol good for IBD? LISTEN HERE ***** If you enjoyed this episode,…

Welcome to this morning’s iced coffee date! I’m so glad you’re here! LISTEN HERE This morning we’re talking about top macro (and mindset) mistakes and how to overcome them. Mistake #1: Being obsessed with your macro goals Mistake #2: Letting your macros control you Mistake #3: Giving up if you don’t know how to track something Mistake #4: Not enjoying what you’re eating Mistake #5: Dieting for more than 3-4 months and not phasing your…

The Lean Macros Bundle is a comprehensive, 150-page macro bundle to help you lose weight while never cutting out the foods you love. It’s no secret that counting macros have an important part in my personal health journey, and I have been able to help so many other women with their own health journeys by incorporating (flexible) macronutrient counting into their lives. If you’ve been curious to incorporate macro counting into your life, but have…

I recently had the opportunity to be interviewed on the Run Eat Repeat Podcast! Monica and I had a great conversation (it was also fun to catch up with an old friend!), but we didn’t necessarily focus on diets or weight loss. Instead, we talked about macros and how a balanced diet can help you feel better and run better. Ok, sure, sometimes macros get a bad wrap. If you abuse them, you will not…

Ever wondered what to eat for hormonal balance? Check out my free functional foods meal plan and prep guide to support your menstrual cycle! It’s likely just the hormonal balance meal plan you’ve been looking for!  If you’ve been reading Carrots ‘N’ Cake in the more recent years, or have been hanging out with me on Instagram lately, you know that I am super fascinated with all things hormonal health. It’s one of the main…

Not ready for a full-on coaching opportunity? Or maybe you just want to dabble in macros and at-home workouts without investing a lot of money? I totally get it, which is why I created a more affordable option for those who want the information from the Macro Movement Mentorship, but don’t have ample time to commit or who are more self-starters and like to learn on their own. Macro Movement Lite is an 8-week, self-paced course,…

Right out of college, I gained 25 pounds.⁠ ⁠ Suddenly, life was so different. I was living in a new city, had a 40+ hour/week job, was commuting nearly 3 hours a day on public transportation… my cushy college life was over. No more dining hall salad bar, flexible schedule, ‘quick walk’ to the gym, or friends to exercise with.⁠ ⁠ I was overwhelmed, stressed, and it felt like I just couldn’t get myself together.⁠…

Fiber is an often-overlooked weight loss powerhouse…⁠⠀ ⁠⠀ Because it keeps your gut bacteria healthy, it influences how food is digested, how fat is stored, and whether you feel hungry or full. ⁠⠀ ⁠⠀ If you’re not getting enough fiber in your diet daily, you’re more likely to create an unbalanced gut which can cause a weight loss stall or even a weight gain.⁠⠀ ⁠⠀ Getting fiber in can be a challenge, especially if you’re…

Is your metabolism “damaged?” ⁠⠀ ⁠⠀ Short answer: No.⁠⠀ ⁠⠀ Having a damaged metabolism is not a thing. Sure, your metabolism can slow down, but it’s not the “point of no return” when it comes to fat loss. ⁠⠀ ⁠⠀ Our metabolism is constantly changing and ADAPTING to what’s going on in our lives. ⁠⠀ ⁠⠀ Let’s talk about traditional diets and how your body adapts…⁠⠀ ⁠⠀ Say you’re eating around 2,000 per day and…

Wondering how to hit your protein goal when you’re a vegetarian? You are not alone. I get this question quite a lot, especially from prospective vegetarian nutrition clients who want to track macros. ⁠ It seems like a lot of people think that macros are just for people who eat meat, but that couldn’t be further from the truth. Macro are for EVERYONE!! Macros are a TOOL (not a diet) to help you learn more about…

Pep talk below…⁠⠀ ⁠⠀ I promise you’ll get there. And know that you’re not alone in your frustration.⁠⠀⁠⠀ ⁠⠀⁠⠀ But LASTING weight loss, done the right way, takes TIME. ⁠⠀ ⁠⠀⁠⠀ A lot of time, actually. ⁠⠀⁠⠀ ⁠⠀⁠⠀ Because you’re not crash dieting just to gain the weight back again. You’re taking a purposeful, slow-and-steady approach, so you don’t need to ride the “weight loss roller coaster” again and again. ⁠⠀⁠⠀ ⁠⠀⁠⠀ Weight loss is…

Wondering if group coaching is for you? This episode is for you! ButcherBox Keto Deal (expires 1/16) Eat Gangster – save 10% with code carrotsncake I share details about my exclusive 8-week mentorship for women looking to begin a massive transformation of their nutrition, training, and physique in 2021. The Macro Movement Mentorship includes macro nutrition, workouts, mindset, and hormone education. I highlight who the program is for and not for, detail the curriculum and…

Functional Diagnostic Nutrition Certification Review I’ve been coaching for a long time now. And in that time, I’ve worked with thousands of clients. Some of them have pretty straightforward weight loss goals, and the plan I create for them works without a hitch. But for a lot of them? They have more advanced weight loss needs. They have some level of metabolism, hormonal, or gut health issues that have become a significant contributing factor to…

Why don’t the calories and the macros in MyFitnessPal match? Fun fact! Did you know that food manufacturers are allowed to round the calories on their labels? They can round these numbers down as much as 20-25%. That means, the 1 cup serving of salty chips that say 100 calories may ACTUALLY have closer to 120 calories based on the macros.⁠ The macros in MyFitnessPal, which are based on the actual accurate macros that food…

Hi, friends! I can’t believe Thanksgiving is next week! Usually, I’m not one to rush the holiday season, but I am so ready for it this year. My schedule is already filling up with holiday parties and get-togethers, and I’m sure you’re in the same boat, so I wanted to share two of my go-to tips for staying consistent over the holidays. Ok, ok… I’m sure you’ve heard these kinds of tips one million times…

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