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Allison Brewer
Nutrition Coach
This is my blog about nutrition, movement, & intentional actions to fortify you for life's adventures. Thank you for reading!


Jan 154 min read
A Cautionary Tale About Nutrition for Thyroid Health
I just took an unplanned (and pretty scary) deep-dive learning about thyroid health and I think what I learned might help you too.
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Jun 24, 20241 min read
Easy Macro-Friendly Spinach Lasagna
This easy, high-protein spinach lasagna is delicious and macro-friendly
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Jun 11, 20242 min read
How to get back on track after travel
How to get back to your healthy habits after travel.
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May 22, 20242 min read
Why Count Macros Instead of Calories?
What are "macros" and why should you track them instead of calories?
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May 16, 20242 min read
Increasing Protein on a Plant-Based Diet Without Causing Digestive Issues
How to increase protein on a plant-based diet without causing digestive issues.
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Apr 26, 20242 min read
What Are "Net Carbs" & Why Should You Be Cautious With Them? (+ A Plant-Based Breakfast Idea)
Let's talk about "net carbs", added fiber, and why you should proceed with caution (+ a breakfast idea!)
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Apr 11, 20244 min read
Hope Amidst the Doom & Gloom of Menopause
The online narrative about menopause is heavy. I want to share a message of hope about what this next phase of life can be.
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Feb 22, 20241 min read
What is Food Quality & Why Does it Matter?
What is "food quality" and why does it matter if I'm hitting my calorie or macro goals? Maybe you’ve heard someone say “if it fits your...
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Feb 11, 20241 min read
Lightened Up Ginger Sesame Dressing
One of my favorite tricks to reduce calories in sauces and dressings is to replace some or all of the oil with nonfat Greek yogurt (try...
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Feb 9, 20241 min read
Are You Working on Your "Summer Body"?
Are you working on your "summer body"? Me too, but maybe not in the way you think I mean...
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Feb 1, 20241 min read
How to Quickly Log Repeat Meals in MyFitnessPal
Use the Meals feature in MyFitnessPal for meals you eat frequently to save time!
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Jan 31, 20242 min read
My Favorite Ginger Lime Broth
When I'm cold all the way to my bones, it's time for brothy noodle bowls with ginger lime broth!
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Jan 30, 20241 min read
Microwave Protein Lava Cake
If you're too cold for a protein shake, try this microwave chocolate protein lava cake instead!
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Jan 17, 20242 min read
How to Use the Recipe Feature in MyFitnessPal
When you're new to tracking macros, logging food from recipes you cook at home can feel daunting. Let me show you how to make this easy!...
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Jan 9, 20241 min read
Protein Hacks You May Not Have Tried Yet
If increasing your protein intake is something you’re working on, it can take a little creativity to hit your target at first. Maybe some...
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Jan 9, 20241 min read
How to Build a Meal to Hit Your Macros
How to build a meal to hit your targets for carbs, fats, and protein
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Nov 16, 20233 min read
Strategies for Navigating Holiday Meals & My Favorite Thanksgiving Recipes
One of the requests I get often is for recipes or meal ideas. Since Thanksgiving is next week in the US, I wanted to share some of my...
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Oct 13, 20236 min read
A Personal Story About Cholesterol
We all know diet and exercise make a positive difference for our health, but the nerd in me loves to see the data shift along with the...
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Oct 5, 20232 min read
When can you get back to training after a half marathon or other endurance event?
I’m starting to get back to movement now that I’m feeling less sore after my half marathon four days ago. I took two full rest days, went...
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