Welcome to Empowered Radio.

I am your host, Emma Montgomery, an online nutrition and fitness coach and creator of Shred

with M. Each week we'll talk all things nutrition, training, and mindset. You'll be able to take my tips and strategies

and apply what you learn to see results with both your body and your mind. So without further ado,

let's jump into the episode. Hi guys. Welcome back. Happy New Year. happy 2024. I can't believe it is already a new year,

but I'm super excited to kick off the year. I'm super excited that you guys are here listening. So thank

you for being here before I jump into the episode. Just super quick, when you are listening to this, there will be

two or three days left to be able to jump in the January shred.

So we start January 8th.

That is on a Monday.

It is not offered every month this year.

It will not be offered again until March.

So if you want to shred with me sooner than later, then I recommend jumping in this session.

I will put the link in the description with all of the program details and you're able to join there or read about the program, either one or both.

So that will be in the description for you guys.

But today we're going to talk about really good versus bad foods, things that you are,

and I'm doing the air quotes, allowed to eat versus things you're not allowed to eat,

especially when counting macros.

And this was really brought on by a question that I got with someone wanting to join the shred,

or they maybe had joined the shred.

But they were asking if there was a grocery list or a list of items that they were supposed

to eat and then food items that they weren't allowed to have.

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