Zach Coen

Registered Dietitian and Licensed Nutritionist. Changing the face of nutrition, one post at a time!

[Zach Coen @zachcoen]

‼️More crockpot recipes? ☺️#crockpot #crockpotmeals #crockpotrecipes #mealprep #easymealprep #EasyRecipe #healthyrecipes #zachcoen #dietitian #protein #fitness #gym #thatdietitianwiththebeard

[Zach Coen @zachcoen]

‼️More crockpot recipes? ☺️#crockpot #crockpotmeals #crockpotrecipes #mealprep #easymealprep #EasyRecipe #healthyrecipes #zachcoen #dietitian #protein #fitness #gym #thatdietitianwiththebeard

[Zach Coen @zachcoen]

All safe here in Tampa after Hurricane Milton!

Thank you all for the countless messages and support.

I hope all my fellow Floridians are safe 🙏

[Zach Coen @zachcoen]

There are two words that can help you do all of the following:

Save time
Save money
Teach you portion control
Establish a healthy eating pattern
Reduce decision fatigue

Those two words are - Meal Prep

[Zach Coen @zachcoen]

If you struggle with food anxiety, I suggest you take a look at the people you follow on social media.

Many individuals label certain foods and ingredients as unhealthy.

You know what's actually unhealthy?

Unnecessary STRESS about what you can and can't eat!

[Zach Coen @zachcoen]

Your weekend habits may be throwing off your progress!

Mon - ☕️🍎🥗🍓🥙🥦
Tue - ☕️🍎🥗🍓🥙🥦
Wed - ☕️🍎🥗🍓🥙🥦
Thur - ☕️🍎🥗🍓🥙🥦
Fri - ☕️🍎🥗🍓🥙🥦🍺🍺🍺🌮🌮🌮
Sat - 🍪🍫🍔🍔🍟🍺🍺🍺🍺🍺🍕🍕
Sun - 🍷🍷🍷🍹🍹🍹🍕🍕🍕🍕🍪🍪

[Zach Coen @zachcoen]

"Stop eating seed oils because they cause inflammation!"

"Stop eating fruit because they spike your insulin!"

"Stop eating dairy because it causes cancer!"

"Stop eating meat because your kidneys can't handle that much protein!"

Do us all a favor, and STFU!

[Zach Coen @zachcoen]

I don't know who needs to hear this, but you do not have to justify your body weight or food choices to ANYBODY!

Period.

[Zach Coen @zachcoen]

Friendly reminder:

Even if you don’t count weekend calories, weekend calories still count.

[Zach Coen @zachcoen]

Disappointment is preceded by unrealistic expectations.

[Zach Coen @zachcoen]

F = First
A = Attempt
I = In
L = Learning

Failing does not mean the end!

[Zach Coen @zachcoen]

I don't know who needs to hear this, but it's okay to....

Feel demotivated
Feel helpless
Feel vulnerable
Feel anything at all

Surround yourself with a support system that you're comfortable sharing your feelings with.

[Zach Coen @zachcoen]

What is a diet break? In this example maintenance calories 2,500/day & deficit goal 2,000/day

M - 2,000
T- 2,000
W - 2,000
Th - 2,000
F - 2,700
Sa - 2,700
Su - 2,000

You allowed yourself more calories Fri & Sat, but over the week, your average was 2,200/day. Still a deficit 👍

[Zach Coen @zachcoen]

What people think progress looks like:

⬇️Bodyweight

What progress actually looks like:

⬆️Libido
⬆️Energy
⬆️Muscle
⬆️Strength
⬆️Endurance
⬆️Happiness
⬆️Confidence
⬆️Sleep quality
⬆️Overall health
⬆️Self-acceptance
⬆️Relationship with food

[Zach Coen @zachcoen]

How to pick the right foods at the store:

Buy whichever foods fit your dietary needs, your preference, and your budget. PERIOD.

Stop letting clowns and salespeople on social media scare you away from perfectly safe foods.

[Zach Coen @zachcoen]

Everybody wants to believe there’s some magic diet or pill. There’s not! Stop wasting your money on gimmicks!

• Eat within your calorie needs
• Prioritize protein & fiber
• Walk more/sit less
• Lift weights
• Get quality sleep
• Manage your stress

[Zach Coen @zachcoen]

Healthy food swaps!

- If you like chocolate, just eat fruit.

- If you like chips, just eat lettuce.

- If you like creamer with your coffee, drink it black and use your tears of sadness as a natural sweetener.