Diet Treats That May Be Tricking You

I’m a nutritionist who believes in sweets and treats. (Gasp, right?!) I use the term “conscious indulgence” to help my clients find an accepting spot for decadence in their diets. So many of us are looking for ways to lose weight, stick to a healthy meal plan, but also indulge.  We’re looking for “free” foods and “sweet” foods that we can eat without “guilt” (a food term I despise by the way) or fear of derailing our efforts. So this Halloween, I wanted to point out how some of those kinds of treats may be tricking your brain and body.  Tricks are fine on All Hallow’s Eve, but when it comes to your nutrition, trying to trick your body can derail you from your goals. Re-sensitize your wagging tongue. Are you looking forward to walking your kids through the ‘hood with a diet soda in your hand? Or, do you eat gorgeous salads at lunchtime and pair them with a diet drink?  Even though these practices would be condoned by some, I am not a believer in artificial sweeteners and I’d say the comfort, sweetness, and pleasure of diet soda is nothing but smoke and mirrors.  I’m picking on diet soda right now, but there are artificial sweeteners in so many foods: yogurts, chewing gum, candy, salad dressings, and more!   I’ll tell you that this treat is a devil in disguise. While I could support this argument from many angles (artificial sweeteners as appetite stimulants and triggers for cravings to name a couple), I’m focusing on the pleasure sensors on your tongue.  As we age, our taste buds become less sensitive. We load up on salt, sugar, and fat to really concentrate flavors, and our tongues become even more dulled to the natural sweetness of foods. Since artificial sweeteners are 180 to 13,000 times sweeter than sugar, people who use them like their sweets sweeter, denser, and richer and it may take more to satisfy the indulgence than their sugar-eating counterpart.  My advice: wean or cold turkey yourself from artificial sweeteners. Once you get ‘em out of your system, your tongue will forgive you and you’ll be surprised how much more delish that mango tastes than it did before. Replace artificial sweeteners with the real deal and, instead of diet soda, opt for seltzer, green tea, or drinks with ingredient lists that are clear of chemicals. I’d argue that a spoonful of honey in your green tea can be just as indulgent and much more satisfying. Don’t give candy a hierarchy. You may think the jelly beans are a better choice than the chocolate coins because “they’re just sugar, whereas the chocolate has fat,” but truth be told, any extra calories you eat get turned into fat—whether they come from sugar, fat, or carbohydrates.  You are not eating the gummy bears for their vitamins or minerals (there are none), fiber (none again), or health benefits (nada, nil, zilch). You’re eating your treats for their taste and the pleasure of indulging. Sit down. Enjoy your treat so that it will be mindful, conscious, and satisfying, rather than eating it standing up, in the car, or when you are distracted.  While you aren’t eating Halloween loot for the health benefits, can you go healthier? Yes! Choose a chocolate that is made with 70% cacao. Look for gummy candy that is made with organic ingredients and are dye-free. Heck, roll your caramel apple in flax meal and coconut flakes. You won’t be tricking your body, you’ll be treating your mouth… and you’ll reap a little nutritional benefit along the way. So no more tricks with your treats, okay? Keep ‘em separate, and rock an honest bod. Be real with your conscious indulgences—there’s a place for them in your Nutritious Life. Tried it all, but your weight still won’t budge? Could you be struggling with emotional eating? Emotions are the cause behind overeating an estimated 75% of the time and learning how to manage emotional eating can change your health—and your life! Our Emotional Eating course provides you with the knowledge and expertise you need to ease your own food struggles and to help others if you decide to start a side hustle as a coach. (You can even go all in and Become a Nutrition Coach.) Learn more about our Nutritious Life Emotional Eating course and we’ll see you inside. 

What Yo Yo Dieting Does to your Body and Why the Holidays are a Trigger

You’re officially familiar with yo-yo dieting if you’ve ever said something like this more than once: “I want to be X pounds by Christmas.” “I want to wear my size X dress to the holiday party in 3 weeks.” “I refuse to get rid of my smaller belts because I know they’ll fit when I get back to working out this spring.” All of these quotes come from actual clients of Nutritious Life founder and celebrity nutritionist, Keri Glassman, MS, RD, CDN. They’re familiar, or at least very relatable, to so many of us who work hard to lose weight, only to have it creep back on (plus a few more pounds), to then again buckle down to lose again, gain again, lose again… sigh. We can all agree this is a really frustrating cycle, and there’s no more dreaded time for this challenging head/body game than the holiday season. And here we are, in the thick of the season, trying once again to figure out how to lose weight. But between the lingering Halloween candy, the leftover Thanksgiving pie, and the endless Christmas cookies, you’re exhausted from the overload of constant hard choices you have to make—eat it, don’t eat it, eat just a little, skip it altogether, ok have a nibble, cut a whole piece, no wait a half piece, maybe if I eat it fast enough it won’t count, get it away from me because if I see it I’ll eat the whole thing, can I have just a taste, darn I can’t believe I ate that, ugh my pants are getting tight… Have you ever said or thought these things? Same here. So obviously losing and gaining weight messes with your head, but did you know that yo-yo dieting really messes with your body, too? What Yo-Yo Dieting Does to your Body Hormonal Havoc Extreme dieting, including severe calorie restriction and dramatic dietary changes can increase the hormone cortisol, which wreaks havoc on your health—to the tune of increasing your risk of developing certain diseases such as diabetes, heart disease and cancer. Yikes! There are tons of evidence that people who live the longest, with the best mortality rates, are those who are constantly eating slightly less than they need to be satisfied, and who maintain a low body weight for their height. This is, in part, due to hormonal actions being optimized. If the caloric restriction is too severe, hormones don’t work as efficiently and health is compromised. You can see this as nutrient deficiencies that pop up with symptoms such as dry skin, brittle hair and nails, and poorer immune functioning. The bottom line is that seriously decreased caloric intake negatively affects hormones that you need for good health. RELATED: What to Eat for Better Balanced Hormones Metabolic Meltdown Here’s the deal: if you over-restrict your calories, your body responds by slowing down your metabolic rate, or your ability to burn calories. It also causes muscle loss. The truth of the matter is that yo-yo dieting doesn’t appear to permanently ruin metabolism, but the process of losing muscle (which is what your body uses for fuel when there isn’t enough food calories coming in) is damaging to your wellness. You need your lean body mass to support your bones and keep you fit, strong, and burning calories, so don’t compromise it by breaking it down to use for fuel! A word about exercise too, here: Try reframing your view of exercise as a way to lose weight and think of it more as maintaining your lean body mass (which helps with weight loss). This will help keep your brain focused on your fitness, and feeling fit is a great motivator to say no thank you to the second helping of those not-so-healthy side dishes. Nutritional Neglect Extreme weight loss is hard on your vital organs, including your brain, heart, liver and kidneys. These organs need carbohydrates and calories to do their jobs. Without enough nutrition, these organs are at risk for damage. Severely decreased calories can also lead to nutrient deficiencies, which, in prolonged states, may cause damage to bones, skin, and immune functioning. Do yourself a favor and don’t cut out all carbs or fats. Reduce ‘em, (the “bad” ones), yes. But eliminate a whole food group entirely and you’ll end up back on that whole yo-yo dieting cycle again, guaranteed. RELATED: Why Healthy Fats Don’t Make You Fat How to Get Out of the Yo-Yo Dieting Cycle Rather than dramatically reducing calories, or dropping all fats or carbohydrates, try eating a little less of everything at every meal and snack, so that you’re ‘satisfied’ rather than ‘full’ in order to get and keep a healthy weight. Eat a balanced diet and choose clean, healthy foods. This is something Keri always stresses when she has her clients gauge their appetite using the hunger quotient (HQ). Of course, implementing all 8 pillars of living a Nutritious Life will keep you off the yo-yo cycle too. So, to summarize: rather than binging on candy, mashed potatoes, latkes, or fruitcake through Halloween, Thanksgiving, Hanukkah, or Christmas, and then sticking to 600 calories a day for the next two weeks, choose to eat a little less all the time, and strategically place your indulgences. This is easier said than done, but it can be done. Stay focused, consistent, and patient. Listen to your body telling you it is “slightly satisfied” and “slightly hungry”. And plan for your indulgences. Yo-Yos are toys for kids—they’re not how you should manage your weight. This holiday season, choose to focus on your healthiest goals and your weight will find its perfect place. Learn More About Nutrition and Wellness Love nutrition and wellness, and want to immerse yourself even more? Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients so you can share your knowledge and earn an income, if you choose to. (Or, you can use the information for

Why Healthy Fats Don’t Make You Fat

It’s time for fat to ditch its bad-boy reputation once and for all. We promise you—let us repeat that—we promise you, fat does not make you F-A-T. It may have made some kind of sense years ago to explore the idea that high-fat foods turned to fat in our bodies, but that scientific pursuit just didn’t pan out. We’re fat-smart now and we know that you need roughly 25-35% of your calories to come from fats (healthy fats!) in order for you to be your leanest and healthiest self. Here’s the skinny. Why Healthy Fats Don’t Make You Fat All Fats Are Not Created Equal All this studying of fats and fatty acids has left us with the knowledge that all fats are not created equal. First of all, stay away from trans fats altogether. They promote inflammation and are just awful for you overall. The healthy fats we want in your diet are the monounsaturated, found in olive oil, avocado, flaxseed oil, and nuts, and the polyunsaturated in the form of omega-3s, like fatty fish (tuna and salmon), walnuts, eggs, and chia seeds. (Skip polyunsaturated in the form of processed vegetable oils like canola, sunflower, and safflower, which are made up of mostly omega-6 fatty acids.)  These healthy fats are linked to strong immunity, improved cardiovascular functioning, reduced inflammation, and improved brain functioning. Now, for the most complicated fats: saturated. Saturated fats like those in coconut oil and butter (their fat compositions vary slightly but both are high in saturated) have long been linked to increased risk of heart disease and stroke. The American Heart Association reaffirmed that fact with a 2017 study. However, many experts disagree with the report’s conclusions on a few fronts. First, the link is based on the reasoning that saturated fat raises total cholesterol levels, but many studies suggest the link between higher cholesterol numbers and heart disease risk has been overstated. And while LDL is often referred to as “bad” cholesterol, there are different types of LDL, and the total number may be less important than the composition of the actual particles. Small, dense particles are inflammatory and associated with heart disease risk, while larger particles are not. Finally, many experts say studies on saturated fat often look at people eating it on top of an otherwise unhealthy diet—for example, alongside refined carbs, sugar, and not enough veggies and fiber—in which case it could certainly increase inflammation and heart disease risk. A reasonable portion of coconut oil on top of fibrous veggies (or grass-fed butter in a saute pan) in a low-sugar, whole foods, plant-based diet, however, comes with health benefits. Our advice: think about saturated fat as part of your healthful diet but not as a main ingredient. Coconut oil is great, but it’s not kale. Fat Helps You Absorb Vitamins Eating fat helps your body absorb the fat-soluble vitamins A, D, E and K. Your body then stores excess fat-soluble vitamins in your liver and fat cells and uses them as needed. (Which is why overdoing those vitamins in pill form can be toxic.)  Water-soluble vitamins, on the other hand, are excreted pretty quickly if you have enough in your system. Fat Burns Fat, And Fat Burning Foods Exist! It seems counterintuitive, but trust us on this: dietary fat actually helps pull stored fat out of your cells to use for energy. Eating fat boosts metabolic health and helps to break down stored fat to release it out of your system.  So let’s say it together, loud and proud: fat helps you burn fat. Ahhh… Fat is also your body’s preferred energy source, so if you’re just hanging out, fat is the fuel that keeps your eyes blinking, heart beating, and lungs respiring. Fat Keeps You Feeling Satisfied Think back to your high school chemistry class. Carbs are made up of carbon, hydrogen, and oxygen molecules, with simple single bonds connecting them. These bonds are easily broken, and nutrients are quickly pulled into your blood. Not the case with our friendly fats! Fats have complicated double bonds, which require more time to break down in your belly and travel into your blood. This boosts satiety and keeps you full. More satisfaction helps us to eat less, which is the first lesson in How to Lose Weight 101 and rock a healthy body. There are more reasons we heart fat—it insulates the body from the cold and protects organs, for example—but we hope that if you were still harboring the belief that fats make you fat, you’re now convinced that there’s a place for healthy fats in your diet after all. How to Add More Healthy Fats to Your Diet In case you need a little fatspiration (see what we did there?), here are a few ways to get healthy fats in at every meal: Breakfast: Almond butter on Ezekiel toast Snack: Greek yogurt with shredded coconut Lunch: Avocado on kale salad with sunflower seeds and olive oil Snack: Peanut butter on high fiber crackers Dinner: Grilled salmon over quinoa and sautéed red and yellow peppers Enjoy fats as part of your healthy breakfast, healthy snacks, and overall healthy diet Happy, healthy eating! Become a Nutrition Coach Passionate about nutrition and wellness? Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients so you can share your knowledge and earn an income. It’s the perfect way to inspire the next generation of healthier people all across the globe. (Or, you can use the information for your own health journey or to enhance a wellness business you already have.) Request a sneak peek of the Become a Nutrition Coach program and see how you can put your passion for wellness to work.

Why You Should Eat Pumpkin Pie And Enjoy Every Calorie

Ask Keri: Pumpkin pie has a gazillion calories, and I’m trying to lose weight. Should I skip it? Keri Says: Pumpkin pie. Cranberry sauce. Stuffing. Mashed Potatoes. Butter. Butter. More butter. Thanksgiving is coming and you already have anxiety just thinking about the decadence that will be staring you in the face on the holiday table, right? You’re imagining the moment you’ll get to dig into your favorite pumpkin pie, topped with freshly whipped cream and surrounded by a crumbly, sweet, and buttery graham crust. You’ll “try to be good” and only have one bite. But when you wind up eating a whole piece, you won’t be able to enjoy it because you’ll immediately start kicking yourself for falling off the healthful path. You’ll say “I’ve blown it!” and maybe even have a second piece, because you know what? You “earned it.” And if everyone else can enjoy it then why can’t you? And you might as well enjoy everything on the table—twice—because Thanksgiving only comes once a year and you’ll just get back on track on Monday morning.  Sound familiar? The next day, when you step on the scale, you’ll throw your hands up in the air and curse yourself for eating that “dang piece of pie!” and blame it for the extra pound you’re up or shame yourself for staying the same when you’re trying to lose. Just thinking about all of this negativity is exhausting, isn’t it? Wouldn’t you like to simply eat your favorite piece of pumpkin pie one day in your life and not feel bad about it? Don’t you want—more than anything—not to feel disgusted with yourself and unhappy in your body and eat that piece of pie in peace? That’s not asking too much, and you can have that right now. How to Actually Enjoy Your Pumpkin Pie THIS holiday season, you just gotta try it the Nutritious Life way, and turn it into YOUR way. The Nutritious Life way means that you’re always working hard at living your most Nutritious Life. Most of the time, it has you feeling good about your food, fitness, and wellness choices. There are things that are super easy for you to do (i.e. have your favorite salad at lunchtime) and there will always be areas you need to work a little harder on (i.e. getting yourself to the gym before work). This is normal, and you don’t beat yourself up for not being “perfect.” You just keep trying and improving. Are you working hard on all of your nutrition and wellness work 90% of the time? Good for you! If you’re truly doing great health and nutrition work 90% of the time, you should be… enjoying dessert, a glass of wine, or a savory treat a few times every week. These are what I call conscious indulgences. What is a Conscious Indulgence? A conscious indulgence is a planned treat that you add to your lifestyle only because it’s delicious, makes you happy, and is a part of being an empowered eater.    So put that Nutritious Life hat on and change your thinking. Empowered You is now contemplating that same pie and thinking, “I cannot wait to eat a peace (pun intended) of my favorite pie! I’m going to savor every bite.” Empowered eaters can have their cake, pie, chips, or french fries and be satisfied once they’ve eaten it, rather than triggered to want more and more.  This mindset reduces stress over food because there’s nothing illicit about the gravy. You planned on eating it. This is the Nutritious Life way—a mindset—deliberate, planned and empowered. Try it out. You’ll see that you’re really proud of your good work and savoring and enjoying your conscious indulgences, and the negative brain power is a forgotten memory. You’ll continue to reach your weight and health goals. Farewell to the Frustrated Old You. You like this You much more. Have a healthful and fabulous Thanksgiving (to make it utterly spectacular check out my healthy Thanksgiving menu). Enjoy your holiday and your conscious indulgence.

The Easiest Homemade Apple Chips

An apple with a sprinkle of cinnamon has been a go-to snack of mine for decades. It’s my standby, but I’m gifting you my second-fave version, since sometimes you just need a little variety: apple chips. I’m sure there are plenty of formal recipes out there, but once you get the idea of how to make these munchy bad boys, you won’t need one. And once you hop on the homemade chip bandwagon, you won’t stop at apple chips. There’s beet chips, zucchini chips, and kale chips…your oven doesn’t discriminate. But today, I’m passing on some pomme-love to you, so go green, go red, go Gala or Granny, the choices are endless. Easy Homemade Apple Chips Here’s what you need: Apples (they’re loaded with fiber, pectin, and antioxidants, and include cardiovascular and cancer-fighting properties) Cinnamon (properties in this spice are linked to brain-boosting benefits, decreasing inflammation, cancer-fighting, blood sugar control, and more) Optional: turbinado sugar, nutmeg, cocoa powder, pumpkin pie spice Here’s what you do: Preheat your oven to 225 degrees Fahrenheit. Core a few apples. Slice ‘em as thin as possible into rounds. Watch your fingertips, you’ll need them later.  If you have a mandolin, it does work beautifully here. Lay your lovely apple slices as close together as possible on a cookie sheet, but do not let them overlap. A Silpat liner or a quick mist of coconut oil may be needed to keep your apple chips from sticking. Sprinkle with cinnamon, coating lightly. You can sprinkle optional ingredients here, too, but go lightly. A heavy hand isn’t necessary. Bake for 45 minutes and then flip them over. Bake another 20 minutes and check for crispy perfection. They should be crisp and browned, but watch them carefully so they don’t burn or stick! Now enjoy! Store these eats in an airtight container so you can enjoy them for a couple of days. Bring them to the movies. Stick them in your kids’ lunchboxes. Pull a container out after the gym. I’m not ashamed to say that I brought them as a gift for a recent dinner host (Paleo-friendly, check. Vegan, check. Gluten-free, check.) And my kids actually ask to share them with their teammates after soccer games. (Nut free, check).

3 Nutritionist-Approved Halloween Treats

Many of us who are trying to eat well find Halloween to be as haunted as that house on the hill. Everyone uses different techniques to avoid downing an entire bag of miniature Halloween treats in one sitting, or stealing their kids’ bounty of sugary deliciousness. But, as admirable as it may seem to Paleo-diet your way through Halloween, it’s a rather harsh bend in tradition. Plus, we want to make sure you celebrate October 31 by bringing out your inner child and having fun without feeling deprived. There is no reason to white knuckle your way through any holiday, and All Hallow’s Eve is no exception.  A Nutritionist’s Top 3 Recommendations for Halloween Treats For the Chocoholics We feel you if you are all about the chocolate. Let’s be honest, when you’re digging through your kid’s loot, you’ll find a lot of Hershey’s. Look at the ingredient list—it’s not as hauntingly corrupt under the wrapper as you may think. Yes, there’s sugar and sunflower oil in most of the choco-treats, but your body will forgive you for a momentary deviation from your usual clean eats. Have two miniatures (85 calories, 5 grams fat). A few (three) Hershey’s Kisses with Almonds are also a good choice (70 calories, 5 grams fat). If you aren’t digging through the old school pillowcase (or you want something for you when your kids start digging through their pillowcases), I recommend snack-sized Justin’s Peanut Butter Cups (75 calories, 5 grams fat) or one of the many “cleaner” dark chocolate treats on shelves made with coconut butter. I’m loving Nutiva O’Coconut. They are super delish, and a very good choice for when you really want to have a conscious indulgence. For the Sugar Daddies and Mamas If you’re the type that can’t get enough of gummy, sweet, sticky yumminess, and go for the Dots, Smarties, gummy bears, Mike & Ike, and Twizzlers, don’t be fooled by the fat-free sales pitch on the packaging. Sugar is pretty much the devil (on Halloween and on all other days, too), so be fully aware that you are confronting it straight on every time you pop these babies down the hatch. All that sugar turns into fat in your body, so if you really want to indulge in this type of sweet, do it consciously (pay attention and enjoy it!), in a portion-controlled manner (don’t go bonkers!), and then move on from there back to your healthy eating (salad, anyone?). P.S. There are indeed some healthier organic candy brands out there that might ditch the artificial coloring, but it’s still all sugar, so don’t be tricked. For the Sweeties If you like a little sweet but prefer real food, (high five!) I have some ideas for you. Caramel apples seem like such a good idea, until you realize you’re in over your head at the first messy and unwieldy bite. Try Delicate Poached Pears, which are made in a crockpot (big score for being easy!). Popcorn is also a great Halloween treat that can be made into a festive and perfectly indulgent trail mix with a few peanuts, some dried apricots, and a sprinkle of the junk, such as candy corn or black and orange M&M’s. Of course, if you decide to forgo my approved treats, you should still have some Halloween fun. No matter how you plan to celebrate, be mindful, enjoy the tricks and treats of the day, and then put the whole holiday behind you. Get back to living your healthy diet and Nutritious Life right away! (Image: Shutterstock)

4 Ways to Avoid Holiday Weight Gain Starting with Halloween

We all look forward to the holidays. They’re an excuse to celebrate and break from the norm. While all this celebrating is great and fun and joyful, it can also be hard to superimpose the pleasures of the season onto your clean living efforts, and, for so many, this often means trying to avoid holiday weight gain. Truth be told, your body would probably forgive you if you overdid it on the chocolate for a few days around Halloween, as long as you went right back to your healthy diet afterward. The trouble is that Thanksgiving has to get tucked into November, and then, of course, Christmas and Hanukkah take over December, and then New Year’s somehow slides right into Valentine’s Day to end the season. Do the math: a few days of overindulging at each holiday and we’re talking at least 15 days of celebrating that lands on your love handles, and your body can’t just shake the weight gain off so easily. Eeeek.  So how are you gonna handle this? Before you can plan to conquer the holidays without weight gain, identify who you are around the holidays. Are you the girl who has an easy time eating well during the meal, but can’t help but go crazy when the desserts come out? Are you the guy who starves himself all day so you can have everything when dinner rolls around? Are you the kid you were 30 years ago who has a personalized quart of eggnog in the fridge? If you can figure out where it is most difficult for you to eat well, you can make a plan to be successful. Follow that plan, and not only do you get the reward of not gaining weight, but you get an amazing sense of accomplishment and control that you can feel great about while still thoroughly enjoying the holidays. Top 4 Tips to Avoiding Holiday Weight Gain 1. Have a partner Tell someone who you know has your back, that you’re working on your weight, and what you plan to do to get through a tough holiday meal. “I’m going to keep a glass of water in my hand and not eat anything fried.” Say your version of that to your friend, and you’re more likely to do it. 2. Don’t deprive yourself Not eating all day so you can eat more later, or skipping your favorite apple pie altogether, will lead to feelings of deprivation. That sounds pretty awful and can trigger you to overdo it later. Before your event or meal, fill up on fiber-rich vegetables and a little healthy fat or protein. Think healthy foods like crudites and hummus, a salad with a couple spoonfuls of avocado, or a cup of veggie chili. You’ll eat less when you get to the main event, have more time to socialize, and have the amazing ability to slow down and savor your slice of pie. 3. To booze or not to booze Make sure you’re well-hydrated with good old-fashioned water and you are not thirsty when you hit the party. Delaying the alcohol and deciding to drink less will help you make better food decisions, save you some empty calories, and keep you from feeling so lousy that you don’t make it to the gym in the morning. Booze can also interrupt your shut-eye and you need those zzzz’s to keep your immune system strong and defend yourself against fatigue-related eating. You’ll be more apt to grab a healthy breakfast the next morning rather than a bacon, egg, and cheese croissant. 4. Out of sight, out of your mouth When you are at a party, position yourself as far away from the food as possible. If you’re next to the cheese tray, you’re more likely to eat some than if it was across the room. If you have leftovers from your dinner party, buy to-go containers and send Uncle Joe’s famous stuffing home with the friend who complimented it. This will ensure you don’t make it a midnight snack. Savor the celebratory moment then look forward to eating your special holiday meal again next year (not a few hours later)! There you go. Put this plan in place in your Nutritious Life. You can even arm yourself with a little mantra to keep your plan in the front of your brain from Halloween until Valentine’s Day, so it helps you get through smoothly. Affirmations like, “I am looking forward to my pie tomorrow,” or “Green means go,” (meaning eat the green beans, peppers, and cucumber slices) will keep you focused and positive. Here’s to a happy healthy, weight-stable YOU this holiday season. Give Yourself the Gift of Wellness There’s nothing more empowering than fully understanding how food affects your health and well-being. That’s why we created our Emotional Eating and Brain Food courses, which dive deep into how to live your best nutritious life while looking and feeling amazing.  If you want to take things even further and make your passion for wellness your job or side hustle, join our Become a Nutrition Coach community and be a change-maker for people all over the world. However you choose to join us, you’ll be surrounded by the support and encouragement you need to create healthy habits that can change your life. Give yourself the gift of wellness—we can’t wait to welcome you into the tribe.

4 Reasons Why It’s Hard to Lose Weight in the Fall

You spent the whole summer on point with your wellness routine, and you’re determined to not let a single extra pound sneak onto your frame now that it’s fall. But you know what happened last year. (Five—or more—pounds crept on, are we right?) So why is it so hard to lose weight in the fall? And what can you do about it? We’ve rounded up 4 reasons why it’s hard to lose weight in the fall, plus some dietitian-approved tricks for how to combat the oh-so-infamous holiday weight-creep.  1. Marketers are really good at what they do. All summer, we’re bombarded with reminders to stay accountable to our wellness goals. The swimsuit ads, produce-pushing recipes, and beach vacation plans motivate us to stay on track. It’s easy to choose the unsweetened iced green tea or pick up the light and refreshing salad for lunch when these reminders are in your face all season long. But then autumn comes along. The sweaters come out and rather than seeing Instagram posts of your friends’ toes on a beach, you’re seeing snuggly socks in front of a fireplace. Fall advertisements push comfort foods, hot sweet drinks, and pie. Lots of pie. Don’t fall for the slick fall marketing! Stick to what you know works for you all year round, making simple substitutions here and there, but without too much deviation from the Hot Girl Summer track you’ve been on. PRO TIPS:  Instead of summer berries on your morning yogurt, toss in some diced apples.  Go for an ounce of cheese on a high-fiber cracker with a thin slice of pear instead of the harvest Danish you might otherwise grab in a fit of fall-foodie desire.  Don’t swap your morning oatmeal and walnuts for a pumpkin muffin—add this healthy pumpkin pie spice to your oats instead.  RELATED: Healthy, Gluten-Free Morning Glory Muffin Recipe 2. Holidays overstay their welcome. Doesn’t it seem like the candy jar is just emptied from Halloween and you’re already cooking your Thanksgiving bird? Do turkey leftovers feel like they linger into Christmas and you’re still eating Valentine’s chocolates when Easter rolls around? Sometimes it feels like a big blur of holiday foods, sweets, treats, and free-for-all buffets from Halloween until Easter. It’s hard to lose weight in the fall (and winter) when you’re surrounded by holiday foods and festivities. PLAN FOR THIS. PRO TIPS: Decide how you’re going to handle the holidays before each one creeps up on the calendar. Our reco? Start planning now, because you know how quickly the holidays creep up. Consider doing a gentle food-based cleanse in early fall. It’s a great way to reset your habits and energy before the holiday swirl begins. You’ll go into the season feeling refreshed, in control, and already on track. Learn more about our 5-Day Nutritious Life Cleanse here. At Halloween, allow yourself five pieces of candy. Eat them all at once, or one per day, it’s up to you! At Thanksgiving, make a no-leftovers rule (except for Grandma’s cranberry sauce or this cranberry relish).  Whatever your plans are, tell them to a buddy so they can help you stick to it! 3. Coats and sweaters do a great job of hiding things. Maybe you’re thinking that nobody can tell you put on a few pounds because you’re layered up and coated in outerwear. And it’s true—maybe they can’t see it, but YOU can. Knowing you’re carrying extra weight may make you feel lousy and less fit, and it can definitely mess with your head. PRO TIPS:  Keep yourself in check by actively not hiding. Keep one item you feel great in (maybe a pair of summer shorts or a dress or a swimsuit you’d typically hide away in the fall) some place where you can see it all year long. Try your special summer article on from time to time to keep yourself honest. Maybe even wear it underneath your long johns to remind you there is no hiding from yourself.  Or, just go ahead and sit in front of that fire in your bikini. Yes, you can wear socks, and no, we won’t laugh.  4. Nobody wants to put Baby or pie in the corner. We’ve said it before, and we’ll say it again: it’s no fun depriving yourself. There’s not a lot of immediate glory in not eating the caramel apple pie. Nobody is going to give you a prize for saying no to the mouth-watering pumpkin-spiced latte with whipped cream. You have to be your own biggest cheerleader when the treats are calling your name, and that’s not easy. PRO TIPS:  Instead of having that yucky deprivation feeling, focus on what you CAN have, and you’ll find great satisfaction.  You can have a sprinkle of cinnamon sugar on your ricotta with diced apples.  Pumpkin (straight from a can, who needs to put in all that work?) can be a super healthful and delish seasonal ingredient in everything from soup to muffins to pancakes.  Even cocoa can be healthful if you indulge consciously.  RELATED: 6 Genius Ways to Use Canned Pumpkin Keep lacing up those sneakers every season of the year. Keep drinking the same green tea throughout the year and just add ice cubes when necessary. Keep eating the oats for breakfast and switch up whether they come out of the microwave or the fridge before hitting your mouth. Stick to what works, and learn to indulge consciously, rather than constantly. Cheers to a great fall and congratulations on preventing those five pounds from finding their way onto your body this season. Doesn’t it feel great? Make Nutrition and Wellness Your Career Learning about how food and nutrition support a healthy body and lifestyle is such a joy. Bonus? It’s something you can share with others… and make money while doing it. Our Become a Nutrition Coach course gives you everything you need to turn your passion for wellness into the career of your dreams. Request a sneak peek of our program today and

How to Do Farm to Table in the Fall

My perfect fall Saturday always starts at our local farmers market. The air is cool and the leaves are brilliant with color. I just throw on my workout clothes, grab my favorite reusable tote and walk over.  There are whole blocks filled with everything from meats and dairy to fruits and veggies to local honey and fresh cut flowers… it’s like being a kid in a (very healthy) candy store. With the farmers markets in trend right now, you can find everything you need to put “fresh” in every meal. And you know what else is even better about the market? You can get to know your farmers! Ask them questions about their farms. How do they grow their vegetables and are they produced organically? What do they feed their animals?? Ask them what THEY enjoy cooking.  Be inspired by the farmers themselves and prepare something new. How about a healthy version of your favorite snack? Grab a bunch of beets and slice them thin. Place them on a baking sheet lined with parchment paper, spray with olive oil and sprinkle a little rosemary, garlic and sea salt on top. Bake in the oven around 350 until crispy. Crunchy, delicious and a perfect snack. This is also the time to remind yourself the aroma of fall doesn’t have to be at the mercy of a wick. Throw those perfumed candles away and fill your house with fresh autumn scents straight from the market – zucchini bread, baked cinnamon apples, pumpkin protein pancakes, endless options for you to make that healthy fall transition. The best part is, not only will these delish scents fill your house but you also get to savor the taste. It’s like a two (senses) for one! Let autumn’s colors inspire you and your palette. Let the falling leaves and crisp breeze be your motivation for a nice walk to the local market. Take advantage of the final months of the farmer’s fresh harvest in full bounty. Load your bag with the colors of the season, grab a veggie you have never tried before, and experiment with a farm to table recipe. {Tweet this}. Here’s one of my faves…enjoy!   Kale and Sweet Potato Hash Serves: 4 Time: 25 minutes INGREDIENTS: 2 teaspoons extra virgin olive oil 1 ½ teaspoons fresh garlic, minced 2 shallots, finely diced 2 large sweet potatoes, diced Sea salt & fresh ground pepper, to taste Pinch of red pepper 2 ½ cups kale, chopped and ribs removed 4 farm fresh eggs, poached or fried   DIRECTIONS: Heat olive oil in skillet. Add garlic, shallots, sweet potato and spices. Cook until potatoes are tender, about 15 minutes. Add kale and cook until soft, about 5-7 minutes.  Taste and add additional seasoning if desired. Divide hash onto 4 plates and top with egg!  YUM!!

7 Insanely Yummy Summer Salad Ideas

We all have our beloved foods which never cease to satisfy us. They’re reliable, delicious, and something we always look forward to.  If you’re anything like me, you have your favorite go-to salad. It’s familiar, dependable and you are loyal to it as dog is to man. While dependable foods are undeniably wonderful, they’re not always exciting. Introducing a touch of variation can effortlessly breathe new life into your fave food relationship.  This week, challenge yourself to make that go-to salad a little more interesting each and every day by infusing it with at least one new summertime ingredient. Let me suggest how you can make your summer salad more fun and compelling while you enjoy the unbelievable eats from sunny farms and gardens. Your step-by-step guide for an awesome summer salad: Start with a base: kale, romaine, spinach, mesclun, watercress, zen mix or spring mix Add your lean protein: beans, eggs, salmon, tuna, beef, chicken, turkey, tuna, tofu or shrimp Summer it up with: ¾ cup watermelon cubes and 1 ounce feta or goat cheese Roasted beets cut into ½ inch cubes, 1 ounce goat cheese, ½ cup walnuts 2 Cucumbers diced, 1 heirloom tomato diced, 1 cup chickpeas (rinsed), ½ cup finely sliced red onion, 1 tablespoon olive oil ½ cup farmer’s market berries and ½ small avocado with cracked black pepper and a sprinkle of fleur de sel ½ cup cherries, 8 walnuts, pomegranate vinegar and 1 teaspoon olive oil ½ cup roasted corn (off the cob), ½ cup grilled zucchini, ½ cup grilled tomatoes 1 fresh, or grilled peach, diced, 1 oz ricotta cheese Indulge in the taste of summer with delightful, fun, and delicious salad creations. Pass me a napkin. I’m diggin’ in! RELATED: Refreshing Summer Salad Recipe (Image: Shutterstock)

How to Stay Healthy All Summer In 4 Simple Steps

Embracing the joys of Summer Fridays, BBQ Saturdays, and Sunday Funday boozy brunches are undeniably tempting when the weather is warm and inviting. Maintaining a nutritious life throughout these festivities is another story—albeit possible without sacrificing your well-being. Here are a few simple yet effective strategies to help you stay healthy, energized and feeling good all summer long, allowing your wellness journey to thrive even during the dog days of summer. The best part? It’s easier than you might think. Stay Healthy All Summer Long in 4 Easy Steps: 1. H2O & lemon If you’re not already a good guzzler then now’s the time to start, starting with a refreshing morning ritual. For years I’ve had all of my clients start their day with a tall glass of water infused with a wedge of lemon.  There is a behavioral and mental component here: this simple practice gives you a sense of accomplishment (yes it can feel that good to simply throw back 8 to 16 oz of H2O before your morning meeting) and it helps to provide the essential benefits of hydration right from the start of the day. The visual cue of the lemon floating in the water is a lil’ gentle reminder to make wholesome food choices throughout the day. A plain glass of water might not have the same effect. Also, lemon provides a bit of vitamin C, a known antioxidant, and adds a touch of flavor which is helpful for many people to drink up!  To take it a step further, consider using a 32 oz water bottle and filling it twice throughout the day. By doing so, you’ll not only ensure you’re on your way to proper hydration but also have a convenient way to track your water intake. Adding electrolytes to your water, can help maintain optimal bodily functions and support hydration.  2. Save your skin Summertime wreaks havoc on your skin. Did you miss a spot with the sunscreen? Forget to reapply? Find yourself a little crispy from the wind blowing on you at the beach? Moisturizing is essential. You should be exfoliating 2 to 3 times per week for normal skin. Scrub your bod down in the shower with a little Eucalyptus Body Wash and a loofah, then follow it up by moisturizing so that you’ll be restored, smoothed out and smell as yummy as you look. Remember, your skin is not just about appearance—it plays an essential part in your overall health. By adopting a skincare routine that nourishes and protects your skin, you’re taking a proactive step towards maintaining your well-being throughout the summer season. 3. Fire it up Try rotating in a meatless BBQ to your summer routine. Charred and blackened meats create heterocyclic amines and polycyclic aromatic hydrocarbons, which increase your risk of certain kinds of cancers. Barbecued veggies don’t create these damaging compounds and can be delish. I love me some Grill-friendly fruits and vegetables. You won’t miss the meat. Promise. 4. Tuck in Haven’t thought about your shut eye in a while? Good sleep improves your mood, gives your body a chance to restore itself from stressors from your life, ups your energy and keeps you lean. Before you hit the hay, follow these tips to improve your shut eye and make the most of your unconscious time.  Keep these four things in mind all summer long and you’ll be ready to take on fall as the healthiest, happiest version of you.

How To Help My Clients Stop Binge Eating When They’re Stressed

Ask Keri: How can I help my clients stop binge eating when they’re stressed? Keri Says: Life is stressful and it seems like over the past year, life has really overachieved at this. Sigh. An endless barrage of unpleasant news stories, uncertainty about the economy, and the normal day-to-day stressors we all come up against and you have a recipe for an uptick in stress, anxiety and the emotional eating fallout that comes with. Many people have been experiencing “binge eating” to a level that is far from their norm. Stress increases appetite and cravings for sugary, high-fat foods that provide a quick rush of stress-relieving serotonin and dopamine. What does this do? It makes us want more and more of these types of food. Food addiction is also a real thing. It’s also important to note that “binge eating” is often used by clients in this context: “I binged on cookies over the weekend while watching football with friends.” They may have emotionally overeaten but they may or may not have an actual binge eating disorder (BED). Clinically, binge eating refers to consuming a large amount of food in a short period while feeling a loss of control, often accompanied by guilt or distress. BED is a diagnosable condition included in the DSM-5 and requires meeting specific criteria. It is best to use the terms such as overeat, or emotionally overeat to avoid confusion unless a person truly has BED. Here’s how you can help your clients stop this cycle right in its tracks. Identify Triggers First, you need to help your client identify triggers leading to emotional eating. Some people don’t realize that emotions are influencing certain eating patterns. Ask your clients (or yourself) if their having cravings after watching the news? Do they down a bag of chips after every power struggle with their child about doing homework? Are they scrolling through a full email inbox as they eat lunch? Identifying the situations/emotions that trigger eating is the first step to controlling it. RELATED: Nutritious Life Emotional Eating Course Control Triggers Once you’ve identified triggers, then it’s time to develop controls for these triggers. In other words, a plan of action to combat them. This is going to look different for every person. I like to think of controls in two ways: food controls and non-food controls. Food controls are for those times that a person is truly hungry and/or it’s meal time. Non-food controls are for when there is no true hunger. Having a control (aka plan) on its own often helps a person to feel more calm and thus, less likely to emotionally eat. A food control is something that will satisfy a craving without causing a person to “eat around” a craving. For example, if someone is craving something sweet, a sliced apple paired with a tablespoon of peanut butter and a drizzle of honey may do the trick. It’s substantial enough and sweet enough to provide satisfaction. In the mood to crunch? Celery sticks won’t cut it if there is true hunger involved, but a tortilla, cut into quarters and baked with a sprinkle of sea salt and served with a tablespoon of guacamole may. Having a go-to control food for when a person is feeling triggered (but also truly hungry) is key. A few examples of non-food controls are calling a friend (I know, I know, you’ve heard it before, but it works!), doing a face mask, dropping and doing ten push ups (it just resets your mindset) or even cleaning a drawer can all stop the urge to emotionally eat. What is key here is to find an activity that will actually relieve stress, delay and distract eating and change a person’s frame of mind. Whether it’s a stressful election, the holiday season or just the daily hustle, stress and other triggers of emotional eating are unavoidable. But, having controls can dramatically reduce unwanted outcomes from acting on those triggers. Helping clients find food and non-food related ways to cope will not only support their efforts to maintain healthy eating habits, but will also improve their overall health and wellness. It’s a win-win, if you ask me. (Featured photo: Shutterstock)