https://www.nutritionammunition.co/nutrition-ammunition-blog daily 0.75 2026-03-30 https://www.nutritionammunition.co/nutrition-ammunition-blog/fad-diets-fade-but-pfc3-stays monthly 0.5 2026-03-30 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1774908882230-JRZ3EHYC5DBXVDQQ0A3S/unsplash-image-fnztlIb52gU.jpg Blog - Fad Diets Fade, but PFC3 Stays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1774909215832-933FJZ3X5SR77FL8MXM8/unsplash-image-OpB7gkQY9oc.jpg Blog - Fad Diets Fade, but PFC3 Stays - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nutritionammunition.co/nutrition-ammunition-blog/we-were-born-to-eat-every-three-hours-why-we-never-should-have-stopped monthly 0.5 2026-02-25 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1771346521766-RC4CZK6OEV6WVZ5CUKA5/unsplash-image-UyW8S1yyUs8.jpg Blog - We Were Born to Eat Every Three Hours - Why We Never Should Have Stopped - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1772056915616-BM8O7JZFB7A1MMIYTTM7/unsplash-image-C5QEw6UXdSA.jpg Blog - We Were Born to Eat Every Three Hours - Why We Never Should Have Stopped - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1772057020606-BYA973OZGM1XSY56CP6Q/unsplash-image-j-MmW9yRAz0.jpg Blog - We Were Born to Eat Every Three Hours - Why We Never Should Have Stopped - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nutritionammunition.co/nutrition-ammunition-blog/the-tiny-seed-with-big-benefits-why-dietitians-love-chia-seeds monthly 0.5 2026-01-20 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1768927358354-GA4P9RC2FF0MC10VDWN0/unsplash-image-ns-lpIwFUsk.jpg Blog - The Tiny Seed with Big Benefits: Why Dietitians Love Chia Seeds - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1768927449506-FZX7OUIWW7MI4UASIC93/unsplash-image-QejPtWZOMjI.jpg Blog - The Tiny Seed with Big Benefits: Why Dietitians Love Chia Seeds - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nutritionammunition.co/nutrition-ammunition-blog/the-pfc3-method-a-gentle-supportive-way-to-help-your-body-feel-ready-for-pregnancy monthly 0.5 2026-01-05 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1767645199475-3Y7XY22VDRGR44X9IWMG/unsplash-image-IE8KfewAp-w.jpg Blog - The PFC3 Method: A Gentle, Supportive Way to Help Your Body Feel Ready for Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1767645268648-NY6HKYFYC74STZDAVNQB/unsplash-image-xXJciiQAJ-Y.jpg Blog - The PFC3 Method: A Gentle, Supportive Way to Help Your Body Feel Ready for Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1767645362157-AH4TOZQGPJCMIYFSYL1T/unsplash-image-BIxl4G9uog0.jpg Blog - The PFC3 Method: A Gentle, Supportive Way to Help Your Body Feel Ready for Pregnancy - Supporting the Body for Pregnancy and Birth Preparing for pregnancy isn’t just about getting a positive test—it’s about building a foundation that supports the body through pregnancy and into birth. Regular, balanced nourishment helps the body adapt to change, conserve energy, and stay resilient through all the sensations that come with this season of life. The PFC3 method works with the body, not against it. By creating healthy eating habits that ensure you’re getting enough food throughout the day, you’re not only setting yourself up for conception, but a healthy and stable pregnancy, birth, and post-partum. https://www.nutritionammunition.co/nutrition-ammunition-blog/mindset-99-of-success-for-pfc3-yes-really monthly 0.5 2025-11-25 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1764102224994-5HU51RZWCNK2UQCMIYPU/unsplash-image-DXxiTisw6yg.jpg Blog - Mindset = 99% of Success for PFC3 (yes, really) - Self-efficacy matters. Multiple studies link higher confidence in your ability to follow a diet with better adherence and larger weight loss. People who gain self-efficacy during a program tend to keep the weight off better. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1764102468144-C2E9IT69VOPZPHE6BHUO/unsplash-image-RLw-UC03Gwc.jpg Blog - Mindset = 99% of Success for PFC3 (yes, really) - If–then planning works. “Implementation intentions” (concrete if-then plans like “If it’s 3 PM, I eat a PFC meal”) substantially boost goal completion and have been used successfully in weight-loss interventions. That’s an easy mental hack you can use today! Give it a try! https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1764102585204-MIQ2QO95NRUSYG9HGWHQ/unsplash-image-VlTJdP8ZY1c.jpg Blog - Mindset = 99% of Success for PFC3 (yes, really) - Growth mindset boosts performance. Research from educational and sport psychology shows that seeing ability as developable (a growth mindset) leads people to learn more, try again after setbacks, and use feedback — all helpful for long-term nutrition changes. Applied to food, a growth mindset helps you view a missed meal or a late night out as data, not defeat. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1764102683245-KID2FY3NIPLSCLMPN4MK/unsplash-image-hRdVSYpffas.jpg Blog - Mindset = 99% of Success for PFC3 (yes, really) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nutritionammunition.co/nutrition-ammunition-blog/fuel-like-an-athlete-why-the-pfc3-method-works-for-every-level-of-training monthly 0.5 2025-10-31 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1761938312145-G29PZYNULXKXFNWVD8PT/unsplash-image-bkih2NAr3ng.jpg Blog - Fuel Like an Athlete: Why the PFC3 Method Works for Every Level of Training - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1761938444602-SX9YE3PUNGMP9U9NXUG3/unsplash-image-1O33RAdh5h4.jpg Blog - Fuel Like an Athlete: Why the PFC3 Method Works for Every Level of Training - Endurance Athletes Marathoners and cyclists often “graze” throughout the day with many balanced meals like hard-boiled eggs, nuts, and fruit to maintain glycogen stores and avoid the dreaded crash mid-race. Think of endurance athletes like Eliud Kipchoge, the Olympic marathoner who fuels on frequent, balanced meals of rice, eggs, vegetables, and fruit throughout the day. His consistent approach mirrors the PFC3 principle—steady, balanced fueling for sustained endurance. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1761938552993-YLUCTXAU3TABNW8O0F8Z/unsplash-image-oXS1f0uZYV4.jpg Blog - Fuel Like an Athlete: Why the PFC3 Method Works for Every Level of Training - Team Athletes Basketball players like LeBron James follow similar fueling principles—oatmeal and fruit pre-workout, protein shakes with carbs post-training, and lean proteins paired with veggies and complex carbs at every meal. Tom Brady’s approach through the TB12 Method is a version of PFC3 in action—regular meals combining lean proteins, healthy fats like avocado and nuts, and complex carbs from vegetables and grains. His focus on nutrient timing and balance supports sustained performance and recovery. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1761938693717-VC8R63JNLNLF6ONGGY6X/unsplash-image-hawN8XnaJuY.jpg Blog - Fuel Like an Athlete: Why the PFC3 Method Works for Every Level of Training - Everyday Athletes Even if your “sport” is a morning spin class or after-work lifting session, following the PFC3 method helps you stay energized all day long and recover faster afterward. Swimmer Katie Ledecky is a great example. She focuses on eating balanced meals every few hours—often including oatmeal with fruit and nut butter for breakfast, lean protein with quinoa and greens for lunch, and salmon with rice and vegetables for dinner. Between meals, she eats yogurt, fruit, or granola bars to stay fueled all day—exactly what PFC3 promotes. https://www.nutritionammunition.co/nutrition-ammunition-blog/pcos-and-blood-sugar-how-theyre-connected-and-how-the-pfc3-method-can-help monthly 0.5 2025-10-01 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1759343128892-EGW4W8E9BB2OE44E11TJ/unsplash-image-Abfak0EbjMw.jpg Blog - PCOS and Blood Sugar: How They’re Connected and How the PFC3 Method Can Help - Why Balanced Blood Sugar Matters One practical approach is the PFC3 method, which focuses on building meals with three key elements: P (Protein): Supports muscle repair, satiety, and steady energy. F (Fat): Provides long-lasting fuel, helps absorb vitamins, and keeps meals satisfying. C (Carbohydrate): Fuels the body and brain, especially when chosen in whole-food forms with fiber. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1759343218303-10LIMTKCTMBIJ74P7KI2/unsplash-image-XCkRGOX2VgM.jpg Blog - PCOS and Blood Sugar: How They’re Connected and How the PFC3 Method Can Help - Beyond Food While PFC3 is a strong foundation, other lifestyle practices can also support blood sugar and PCOS management: Movement: Gentle, consistent activity like walking, yoga, or strength training can improve insulin sensitivity. Sleep: Quality rest helps regulate hormones and reduce stress on the body. Stress Management: Stress hormones can impact blood sugar, so practices like journaling, meditation, or deep breathing can be beneficial. https://www.nutritionammunition.co/nutrition-ammunition-blog/move-your-body-balance-your-blood-sugar-exercise-amp-the-pfc3-method monthly 0.5 2025-08-28 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1756400192593-FB6SNQ562R092CK550KZ/unsplash-image-dHHcDjMcN_I.jpg Blog - Move Your Body, Balance Your Blood Sugar: Exercise & The PFC3 Method - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1756400264440-3I0V5PDI4J2UGK7FP9YF/unsplash-image-OosMe6L4F6g.jpg Blog - Move Your Body, Balance Your Blood Sugar: Exercise & The PFC3 Method - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nutritionammunition.co/nutrition-ammunition-blog/why-we-start-with-a-28-day-inflammation-detox-clearing-the-way-for-lasting-transformation monthly 0.5 2025-07-31 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1753200959734-F7HLVW1DB86BSHHXF3FP/unsplash-image-7xM6slCcogQ.jpg Blog - Why We Start with a 28-Day Inflammation Detox: Clearing the Way for Lasting Transformation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1753201024561-KN3SKEPN6NV0K1B321B7/unsplash-image-oe_03B2Q5A4.jpg Blog - Why We Start with a 28-Day Inflammation Detox: Clearing the Way for Lasting Transformation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1753201076080-2K8CSYSC2IQOSVKK8DES/unsplash-image--wzphmK1rE0.jpg Blog - Why We Start with a 28-Day Inflammation Detox: Clearing the Way for Lasting Transformation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nutritionammunition.co/nutrition-ammunition-blog/food-noise-what-it-is-and-what-you-can-do-about-it monthly 0.5 2025-06-18 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1750259727629-0WGZTA4TLENHADM6N8HE/unsplash-image-QYsRxRPygwU.jpg Blog - Food Noise: What It Is and What You Can Do About It - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1750259821903-9UM054I3HIMQRK0DLYLN/unsplash-image-ViLMUXvGXVg.jpg Blog - Food Noise: What It Is and What You Can Do About It - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1750260069376-BET2MPSNCR1IY8904A0S/unsplash-image-4Y5TFpKNHa8.jpg Blog - Food Noise: What It Is and What You Can Do About It - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.nutritionammunition.co/nutrition-ammunition-blog/how-balancing-blood-sugar-can-help-during-menopause-and-perimenopause monthly 0.5 2025-05-30 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1748617488638-JOWWR8LK5MH8P07EN9F4/unsplash-image-FO7bKvgETgQ.jpg Blog - How Balancing Blood Sugar Can Help During Menopause and Perimenopause - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1748617338816-661O6Q1UTIQAFU9ORID6/unsplash-image-JLpDkdcuceI.jpg Blog - How Balancing Blood Sugar Can Help During Menopause and Perimenopause Herbal Support: Herbs like cinnamon and fenugreek have been shown to help regulate blood sugar levels. Consult a healthcare provider before adding supplements to your routine. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1748617366733-F37EGPFSLDMKGU7J3O7G/unsplash-image-PHIgYUGQPvU.jpg Blog - How Balancing Blood Sugar Can Help During Menopause and Perimenopause Mindful Movement: Exercise is a powerful way to improve insulin sensitivity. Activities like yoga, walking, and strength training can help keep blood sugar levels stable. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1748617395943-DC7Y1R8CM98T6S9YQ7I5/unsplash-image-6SNbWyFwuhk.jpg Blog - How Balancing Blood Sugar Can Help During Menopause and Perimenopause Stress Management: Elevated cortisol levels can spike blood sugar. Practices like deep breathing, meditation, and adequate sleep can mitigate stress and maintain balanced blood sugar levels. https://www.nutritionammunition.co/nutrition-ammunition-blog/armed-for-life-how-to-fuel-your-health-journey-with-positivity-and-purpose monthly 0.5 2025-05-15 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1747324347545-33C7Y5RZ50BN6JX9I40X/unsplash-image-jUPOXXRNdcA.jpg Blog - Armed for Life: How to Fuel Your Health Journey with Positivity and Purpose - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1747324397438-P041XAWI4VFI0UPNVVLN/unsplash-image-uQs1802D0CQ.jpg Blog - Armed for Life: How to Fuel Your Health Journey with Positivity and Purpose - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/b05f0d19-78c0-4310-ad49-88294c211835/IMG_0935+%281%29.JPG Blog - Armed for Life: How to Fuel Your Health Journey with Positivity and Purpose - Meet Colleen: Your Nutrition Ally Colleen, the founder of Nutrition Ammunition, is a licensed Doula and Nutrition Lifestyle Coach with years of experience supporting women through transformative life moments. Through her new nutrition consulting and coaching business, Nutrition Ammunition, her approach combines nutritional science with compassionate, individualized support. Whether you're preparing for pregnancy, recovering from childbirth, or simply seeking to optimize your health, Colleen is here to guide you. https://www.nutritionammunition.co/home daily 1.0 2025-07-07 https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1741123233514-TF0NJP5BYG3B40JGBJ9B/unsplash-image-EMX1eJ1BcgU.jpg Home https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1741123261493-1YI71F4AG3DH1F645BRL/unsplash-image-IZOAOjvwhaM.jpg Home https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1741123293722-JKZNPRQP6BW8UBB6JQT9/unsplash-image-Co0-St5PmGY.jpg Home https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1741123409006-F9WQPNH0HO9SVYY80EAY/unsplash-image-s8PTWCu5maQ.jpg Home https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1741123442801-M2NJISPY7YP43XS1CQ41/unsplash-image-wbw5RjQXxyg.jpg Home https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1741123473901-E377PLSTXWAKBWXGR9IP/unsplash-image-xce530fBHrk.jpg Home https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/c6b81262-3ad8-41f8-a0fb-d9390fa39d86/IMG_0941.JPG https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/1741282340633-XQT4S2AXRYQ1V8XR0R0C/unsplash-image-z0nVqfrOqWA.jpg https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/b05f0d19-78c0-4310-ad49-88294c211835/IMG_0935+%281%29.JPG https://images.squarespace-cdn.com/content/v1/67c7641629b11b07df31405a/ef49c348-314e-43fc-a7da-84e595178dc9/IMG_0968.JPG https://www.nutritionammunition.co/appointments-5 daily 0.75 2025-03-11