How to Overcome a Weight Loss Plateau

How rewarding is it when you set out to lose weight and it actually works?! In the beginning, you set your mind to it and the weight started to come off.  At first the weight dropped off steadily, and then there probably was a little weight loss plateau, but then you felt better than you had in a while, and the success from dropping the first few pounds helped you keep at it. Now, you’re really getting to your goal, when all of a sudden you feel stuck with those last few pounds. Sound familiar? In the beginning, it was easy. You may have started by cutting out what you knew was keeping the weight on . . . the soda, the office muffins, the extra slice of pizza . . . and your body responded, which motivated you to keep going. When you hit that little weight loss plateau you started pulling back on portions (even of the healthy stuff), drinking more water and switching the sandwich at lunch for a gorgeous salad. Go you! You’ve been doing everything right. You feel great. You are almost there. You are almost there. You are almost there. What the *$&%@*?! Those last lingering pounds aren’t budging. Maybe they’re just there to mess with your head? What’s the deal?   How to Overcome a Weight Loss Plateau   Diet trumps exercise in weight loss. I struggle when I have a client a few pounds from his or her goal weight who is so fixated on the number on the scale that nothing else matters. I always tell them not to give that number too much power. Easier said than done? I know. To lose weight, the most important thing is to change your diet. However, especially when those final few pounds won’t budge, you also need to take a really close look at other pillars of your wellness. Let’s focus on exercise and stress here. Exercise: Sometimes you’re feeling fit, your clothing is fitting better than ever but the scale wants to show 148 pounds, instead of 145. If those 3 pounds simply must come off, you may need to pull back on the spin classes, heavy strength training or swimming and head over to a low and slow treadmill workout or a yoga or barre class to meet your number goal. Intense exercise, like spin and boot camps can build muscle, which is dense and adds to the higher number on the scale. Let’s not forget though, that changing up your routine in this case is just to accomplish that number goal! You may actually feel better at 148, so maybe this is a good time to assess if 145 still is the goal. Another thing to consider, is that we all have a set point, which is the weight our bodies tend to hover around naturally. You don’t get to choose your set point (boy, wouldn’t that change the world!), but with hard work you can lower it. It will take time. Not days. Not weeks. But months and months of consistent work. Finally, instead of yelling profanities at the scale every morning, try measuring your waist, thighs, hips, arms and chest, or get a body fat analysis to see how you’re doing. Your scale has feelings too. Stresssssss Is there more to those three pounds than diet and exercise? Is it possible that you’re fighting your biology with mixed goals? If you’re like too many people, you’re living a busy, stressful life. You’re also trying to live a healthy life. Those two things don’t always work together so well. When you’re stressed, your body produces adrenaline and cortisol, hormones that make it harder to lose weight. Your heart may feel racier and you may find yourself craving junk, thanks to sabotaging hormonal effects. Look honestly at your stress and how you’re managing it. It’s just as important as your diet and exercise. What will help YOU manage your stress so you can kick those few pounds to the curb and also boost your health? Try one of these stress reducing methods daily: meditate for 10 minutes a day, take a long shower or bath nightly, or read a book instead of getting back on your computer before bed. Of course there are more than a couple reasons (age, sleep deprivation, hydration, medications, yo yo dieting history…) why you’ve hit that weight loss plateau and those few extra pounds may be lingering, but exercise and stress are two biggies that are super important and often overlooked. Good for you for getting sooooo very close to your goal. Tweak and refine what is already working for you by switching up your exercise and ditch the stress. And if it’s any consolation, we think you look great;)   Tried it all, but your weight still won’t budge? Learn why your hard work isn’t paying off and how to re-channel your energy to lose the weight. Check out my e-book: Why Can’t I Drop the Weight?    

How to Make Fudgy Chocolate Chickpea Brownies

Chickpea Brownies…are you wary already just from  title? Chickpeas and chocolate are actually an awesome duo. Don’t knock it until you try it. I’m asking you to try a recipe that is 6 ingredients deep, tastes like gooey brownies (or maybe fudge) and falls into the vegetarian, gluten free and true chocoholics approval list. Instead of using nutrient poor flour and oil, you sub in pureed chickpeas. The result is dense, decadent and satisfying as well as high in protein, fiber and cool points. This is the perfect conscious indulgence for your birthday, a pot luck, or a Friday night with your bae and the remote. Fudgy Chocolate Chickpea Brownies Time: 10 minutes prep, 40 minutes to bake Serves:12 INGREDIENTS: 1 ¼ cups 70% cacao chocolate chips 1 19 oz can chickpeas/garbanzo beans drained and rinsed well 4 eggs ¾ cup turbinado sugar ½ teaspoon baking powder Powdered sugar and cinnamon or cocoa powder for dusting (2:1 ratio) DIRECTIONS: Preheat your oven to 350 degrees Fahrenheit and grease a 9 inch round baking pan with cooking spray. Place the chocolate chips in an oven safe bowl and melt them as the oven preheats (stir them often!). Put the eggs and the chickpeas in a food processor and process them until smooth. Add the sugar and baking powder and combine well. Add the melted chocolate chips (use a spatula and not your finger to get it all in there). Mix well and then transfer to the baking pan. Bake for 40 minutes. A toothpick inserted in the middle should come out clean; if it doesn’t, add a few minutes on to the baking time. Cool on a wire cookie sheet before turning onto a serving plate. Dust with powdered sugar and cinnamon/cocoa mixture when the cake is completely cooled. Invite me over. Enjoy. Eat empowered and call it one awesome conscious indulgence [Tweet This].

How Does Lauren Roxburgh Live a Nutritious Life?

Lauren Roxburgh is an international best-selling author of  ‘Taller, Slimmer, Younger – 21 Days to a Foam Roller Physique’, and creator of the Lo Rox Aligned Rollers and the Aligned Life video series. Certified in the fields of Structural Integration, classical Pilates, nutrition and pre/post-natal yoga, Lauren is a body alignment, fascia and movement healer, and has been fortunate enough to work with some of the world’s top athletes and celebrities. She is the go-to writer and expert on all things fascia, alignment and foam rolling and regularly works with some of the country’s top orthopedic surgeons. Currently, she is working on making me two inches taller. Perhaps I won’t get two inches, but she can, for real, make you taller (and calmer at the same time.) Named “Body Alignment Pro” by Vogue and dubbed “The Body Whisperer” by Gwyneth Paltrow’s Goop.com, Lauren has also been listed as one of the “Hottest Trainers in America” by Shape magazine. I love every minute I spend with Lauren as she truly radiates all things Nutritious Life in her calm, positive, beautiful inside and out way. Read on to learn how this gorgeous mama lives her most Nutritious Life: (PS: I know you’re going to want to lie down on the ground and start rolling the minute you read this and lucky for us, you’ll be learning more from Lauren in the blog here soon. So, keep checking back.) How do you DRINK UP? I stay hydrated with Alkaline water, Rosemary Lemon Water, Chlorophyll Water, loose-leaf green tea and a bit of Italian or French red wine and organic coffee. How do you EAT EMPOWERED? Nourish and live with the 80/20 Rule! Go Alkaline 80% of your life and go ahead and allow yourself to indulge a bit for the other 20%.  Start your day with an 8oz glass of water and a squeeze of lemon before you have coffee or breakfast. Reduce red meat, wheat, dairy, processed foods, refined sugar and alcohol in your diet.   How do you LIVE CONSCIOUSLY? My whole philosophy is about empowerment and connecting with our true strength and authentic selves. Finding alignment in your physical body is the first step to aligning your life, connecting to your gifts, attracting your deepest desires and feeling like you are on your true path. It’s not about what you think the world wants you to have, but actually digging deeper into what your own true desires, passions and loves truly are. Over the years as I was so deeply studying the body, I realized many other things in my life and self were also coming into ‘alignment’.  I’ve seen it with hundreds of my clients too. People who have struggled with weight issues, stress, toxic relationships, addictions or other personal issues often find they finally get resolved once their body is correctly aligned, connected and stronger and they start to feel empowered. When we take time to really BE in our bodies and out of our heads, magic happens, light bulbs go off and your true inner self can start leading the way. Hence my motto: Aligned body, aligned life! I also practice TM meditation to help me connect to my higher self.   How do you LOVE MORE? Practice gratitude, soulful self-love and acceptance, not just saying it in our heads, but feeling the love for self and acceptance of self in our bodies and at a cellular level…That’s when we change our vibrations and we start connecting to what and who we truly desire. When people focus on the positive, life becomes better, you glow more and you attract more positive in your life. Even when we go through awful things in life like break-ups, losses, deaths, illnesses and betrayal we can choose how we view the experience. We can choose to be a victim or look at lesson. Ultimately, finding balance in life, letting go of the small stuff, prioritizing love, health, laughter and nurturing your body and emotional wellbeing.   How do you NURTURE YOURSELF? Roll, bounce, sauna, mineral bathes. Surround myself in scent. Rub 2-3 drops of skin suitable lavender oil into your palms and rub together, then inhale 4 times to relax my mind and body. Then rub on my temples and neck and feel the tension flow away!  Another great way to nurture myself is to take hot salt bath. Salt baths and saunas helps release unwanted tension, flush the body of toxins, hydrate connective tissue, reduce soreness, help you sleep better and fully relax your entire body and mind.   How do you SLEEP DEEP? Natural CALM Magnesium drink helps relax my body so much.   How do you STRESS LESS? Be here and now. Remember to breathe…in just a few minutes a day you can dramatically increase your lung capacity, improve posture and reduce stress by doing what I call “Umbrella Breathing”: Visualize your lungs as a 3-dimensional umbrella.  Imagine you are opening the umbrella by taking a full inhale to expand your lungs as much as possible. Pause at the top of the breath, then take a full calm exhale (as if you were sighing in relief). Pause again at the bottom of your breath and repeat.  Decide which way is easier for you: the inhale or the exhale? Then focus on the weaker direction to help increase the absorption of oxygen.  It’s so simple but the benefits are increased metabolism, better posture, decreased stress, more energy and even feeling more inspired.   How do you SWEAT OFTEN? Get on my Bellicon rebounder and do my Total Body foam roller Workout Aligned Life video series Foam rolling increases circulation, smoothes out fascia and helps ‘wring’ out your organs all of which can help regenerate and restructure your connective tissue, reduce stress and inflammation, detoxify your body, and even beat cellulite once and for all.   Cellulite occurs when underlying fat pushes through weakened, dry, or brittle connective tissue (or fascia). This weakened or imbalanced connective tissue structure can be caused by gravity, aging,

How Does Mandy Ingber Live a Nutritious Life?

Mandy Ingber, may be famous for being the “it” yoga guru among A-listers (her clients include hotties such as Jennifer Aniston, Kate Beckinsale and Jennifer Lawrence) but lucky for you, this fellow Capricorn (we bond over Cap traits) whom I’m lucky enough to call my friend, just released her latest book Yogalosophy for Inner Strength: 12 Weeks to Heal Your Heart and Embrace Joy (Seal Press) so you too can learn and  benefit from yoga directly from this yoga star. Mandy is also The New York Times best-selling author of Yogalosophy: 28 Days to the Ultimate Mind-Body Makeover and is the creator of the yoga-hybrid DVD Yogalosophy. Mandy’s class has been awarded “Best of LA” in LA Weekly and Los Angeles Magazine. For more about this beauty, learn how she lives her most Nutritious Life: How do you DRINK UP? I love Mountain Valley Water in glass bottles. I drink at least 2 liters a day. If I workout or drink tea/coffee (I have coffee 2-3 times a week), I add 8 ounces of water per each treat beverage or 30 min work out. I also love probiotic beverages as a treat. How do you EAT EMPOWERED? I stay away from processed foods. I begin my day with a protein shake that includes my multivitamins. I alternate the base—sometimes almond milk, sometimes coconut water, or just plain water—then I add greens like kale or spinach, plus frozen mango. I also add Omega 3 fish oil. Lunch is my largest meal. I usually have a large salad with clean protein, or something like chili or soup with tons of veggies. I snack on nuts and apples with cinnamon and pink salt. Dinner is flex. Sometimes a piece of salmon and a simple vegetables. Sometimes I will do breakfast for dinner and snack on greek yogurt, fruit and nuts or scrambled eggs with rice and vegetables. It depends on how the rest of the day went down. How do you LIVE CONSCIOUSLY? Each day I meditate in the morning. I find that centering myself and clearing my mind makes the difference in my day and my ability to handle myself in a way that I can be proud of. I also write a list of things I did well, things I am grateful for and things I have no control over. How do you LOVE MORE? I try to be present with the people I encounter on a daily basis. The people at my tea place, the people on the street as I walk by. The best way that I can be in love is to be completely present. That means breathing and staying in my body. How do you NURTURE YOURSELF? I love to take a walk on the bluff near my house and watch the sunset over the ocean as often as I possibly can. I soak in a hot bath daily. I allow myself to fully feel my feelings. If I am having a bad day, I allow that. If I am not feeling up to speed, I take something off my plate. I try to be my own mom. How do you SLEEP DEEP? I turn off my electronics at least an hour prior to bedtime. I take magnesium and melatonin. I have found that I need 8 hours for sure. No exceptions. When I have trouble sleeping I listen to serene meditation music to lull me. My very favorite unwinding song is Storm of Prayers by Shaman’s Dream. How do you STRESS LESS? The phrase “How important is it?” reminds me that there are no big deals. When my behavior and actions are aligned with my own moral compass, I can handle life’s twists and turns. Although a learned skill, relaxing into what comes is the discipline I practice. Everything is as it should be, and I can trust that my life is unfolding before me in perfect order. All I need to do is stay out of the way. How do you SWEAT OFTEN? Every since I was a girl, I loved to be physical. It gets me into my body and is my dedication of gratitude for my most amazing instrument, my body! I love to spin. I actually made my mark as the original spinning teacher to sold out classes in Los Angeles, back in 1996 and through 2008. I love intensity and bringing myself through, finding my edge and getting intimate with that process. I love me some hot yoga or barre class. I go into the infrared sauna several times a week. I also love to take a fun dance class. Sweating is my life. I will trade out good hair days for sweating my a$$ off any time.  

Sexercise Your Way to Happier—and Yes, Healthier—You

Sexercise. You either just blushed when I said it, or you already have your pants unbuttoned. No judgment either way, but, full disclothesure (ha!), I’m going to try to convince you to get comfy with the concept. I may not be Dr. Ruth, but this I know: A healthy sex life is an important part of living your most Nutritious Life. Is it as important as eating empowered, sleeping deep, stressing less, and all of my other pillars? You bet. Sex is good for you. It helps you recover from stressors better, strengthens your immune system, benefits your heart health and lowers blood pressure. Need more sex benefits? Benefits of Sex Sex prevents prostate cancer in men. It prevents bladder cancer in women. It’s a mood booster. It’s a pain alleviator. It can help you lose weight. It can help you look younger and sleep better. Sex as Exercise And there’s one more tiny detail we don’t focus on enough: Sex is actually a form of exercise as well. It strengthens muscles and burns about 3-4 calories per minute, kind of like biking at a light to moderate pace. So if you haven’t been biking because your tire is flat or your chain is loose or your handlebars are rusty, no more excuses. You don’t even need a bike. There’s plenty of sexercise apps out there to help you calculate your, er, expenditure and keep track of your favorite ways to do it. Yep, there’s an app for that. There’s a sexercise website devoted to helping you and your partner record those passionate calories burned. It even plots it on a graph for all you visual learners out there. It also tells you the equivalent exercises that would have burned the same amount of calories, and how many ounces of red wine you burned off. There’s probably a lot of other resources out there, but I don’t want to get you in trouble if you’re reading this while at work. You can do that research on your own. Speaking of research, it tells us that the more lovin’ you get in, the more lovin’ you’ll enjoy. It’s a self-fulfilling wellness wheel that you should climb on responsibly. Basically, sexercise should fit neatly sometime between waking up and falling asleep, like brushing your teeth or checking your email. If you tend to brush your teeth or check your email a lot, bonus! Exercise to Sexercise Now, I’m not saying that sex is itself the best form of exercise. But many of those other forms have an impact on your physical health, and improving your health can make you better at sex—it’s a really pleasurable circle of great benefits. For example, cardio (such as running, cycling, power walking) increases endurance, which understandably connects to bedroom activities. (Some people even experience “coregasm” during their cardio!) Also, for men, moderate to high-intensity aerobic exercise improves erectile dysfunction. Another great activity that leads to increased sexual function: kegel exercises. Doing kegels strengthens the pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. A number of factors, from childbirth to surgery to aging (and losing estrogen), contributes to these muscles weakening. Often recommended as a strategy to help fight incontinence, kegel exercises are generally believed to improve sexual performance, not just in women but in men too. Then there are routines that improve your strength and flexibility. It’s not hard to imagine the extracurricular benefits of Pilates: Poses like the Pilates V (or Frog) build up core strength, which is great—and maybe it will also inspire some new sexy techniques to practice with your partner? Then there’s yoga, with plenty of stretches and poses that will both make you more limber and firm up your glutes. Most of us just think of the fun side of sex, not the fact that it’s actually good for your health. I’m not telling you to skip your morning run, or that you don’t need the spin class. I’m just saying that maybe it’s time to enhance your workout with a little between-the-sheets cross-training. Now stop blushing, keep unbuttoning your pants, and get your sexercise on. (Image: Shutterstock)

How Does McKel Hill Live a Nutritious Life?

McKel Hill, MS, RD is a Registered Dietitian Nutritionist and Founder of Nutrition Stripped, a healthy living website dedicated to optimizing the wellbeing of women over the globe through recipes, nutrition advice, fitness and much more. It’s not hard to understand why the first time I chatted with McKel we could have talked for HOURS! And, by now we have! McKel is crushing it in the world of nutrition and as someone who’s been doing my nutrition thing for a long time, I love seeing this happen. McKel recently launched The Nutrition Stripped Society  an exclusive meal planning membership site with reset/detox guides aimed to take your health to the next level, grocery shopping lists, cooking how-to’s, batch cooking guide, cooking videos, fitness videos, workout tips, tips on wellbeing and ongoing support. Check it out and keep an eye out for the The Nutrition Stripped Cookbook which will be published in the fall 2016 with William Morrow. For a peak into this healthy girl’s life, check out here how McKel lives her most Nutritious Life:   How do you DRINK UP? Plenty of water with lemon and lime first thing in the morning, followed by my Matcha Tea Latte or Coffee, Elevated if I need a little pre-workout boost. Also I’m a huge tea drinking all day long whether it’s green tea, liver supportive tea, peppermint, or ginger. #gimmiealltheteas   How do you EAT EMPOWERED? Whole foods as much as possible, but I’m all about flexibility! I try to listen to my body and focus on nourishing from the inside out to be able to carry out my work and passions in life- it’s an added bonus that it gives me energy, clearer skin, stronger hair, and weight maintenance.   How do you LIVE CONSCIOUSLY? Meditation. Meditating each morning and setting up a morning ritual that is non-negotiable is, well, non-negotiable! It keeps me feeling energetic and spiritually centered which is a driving force during my days. If I don’t meditate I feel I have less space for clarity and focus.     How do you LOVE MORE? This is something I’m learning more, especially this past year finding balance in my professional and personal life, going through a break up, you know- life. Loving more in the present moment means self-love, love and support with friends, family, and the beautiful NS community that makes my heart smile.     How do you NURTURE YOURSELF? Meditation, taking the time to find balance and set boundaries with work, getting a monthly massage, routine acupuncture, taking a walk outside (daily), talking to friends and family on the phone, girls nights, alone time reading a book and drinking tea, helping others, eating well, and sleeping at least 8 hours.     How do you SLEEP DEEP? I’m routine about it and make sleep a priority- I always try to get 8 hours a sleep a night and do pretty well at that, but it takes discipline! 98% of the time I wake up around 4:30-5am each morning so going to bed early enough to match that takes willpower but also knowing when to let loose and pull those 2am bedtimes after a night out in the city. I share my favorite tips on sleep for a nighttime routine on the Nutrition Stripped Blog.   How do you STRESS LESS? Acupuncture, meditation, and journaling are my favorite ways to stress less and manage stress- acupuncture has really changed my life and wellbeing this past year. It’s been another tool to use in my “toolkit” for stress management and I’m a huge advocate for finding those tools so you can rule stress and not let it rule you.   How do you SWEAT OFTEN? I workout about 6 days a week in the gym, a combination of heavy weight lifting, sprinting, running, walking, swimming, all the things. I love working out and have since high school—it’s my happy place and part of my morning routine that’s non-negotiable! Other than that I love doing anything outdoors where I can both get in some exercise, breathe in fresh air and be in nature. I also started to incorporate more yoga for balance and posture, both of these things I cover and share with the members of the Nutrition Stripped Society because EVERYONE can do it- no yogi-skill needed. Learn more about McKel at nutritionstripped.com.  

3 Healthy Holiday Habits You Need To Take Up NOW

Even if the holiday party invites aren’t flooding your mailbox and inbox just yet, you know they’re coming. They do every year. And every year you look forward to the fun but you also sort of dread the exhaustion, deviation from your routine and the fact that time feels like it moves in fast forward. In the name of celebrating with wellness and fun in mind and not letting all those weight loss tips you stockpiled throughout the year go by the wayside, I want to set you up with a few healthy holiday habits in order to make this season of parties and celebration a little less draining and a lot more empowering.   3 Healthy Holiday Habits You Need To Take Up NOW   Don’t be creative with the food that is in your control. I know it sounds crazy, but if you keep your food simple, and stick to what you know works (where you can), then the party fare won’t be as stressful, damaging to your waistline or disruptive to your GI tract. You know how to eat healthy…don’t let the holidays completely push you off track.   If you’re eating all holiday foods all the time, you’re pretty much guaranteed to feel lousy and of course, pack on extra weight. Keep what you can control simple, and balance the holiday foods with your go-to healthy foods. Healthy breakfast: There are usually not many holiday breakfast parties, so keep these in straight forward and consistent. Rotate between two to three choices. Here are my faves. 6 ounces 2% or whole fat Greek yogurt with ½ cup frozen organic berries and 1 tablespoon flax meal 1 slice Ezekiel bread toasted with ⅓ medium avocado and 2 ounces smoked salmon ½ cup oatmeal with 2 teaspoons almond butter and a diced granny smith apple Healthy lunch / healthy dinner ideas: When these meals aren’t part of an actual soiree, keep them clean and don’t do leftovers. Rotate between your favorite lean proteins and choose 2 veggies with each meal and a little fat. More faves: Huge bed of spinach topped with a soy free veggie burger, lettuce, tomatoes, cucumbers and 2 teaspoons tahini Stir fry prepared with peppers, onions, broccoli and chicken sautéed in 2 teaspoons coconut oil and a sprinkle of sesame seeds Fritatta with mushrooms, peppers and tomatoes with a green side salad and a squeeze of lemon   Make your space clutter-free. There is a saying about how horizontal spaces are a magnet for clutter. Clutter has a way of making us feel chaotic, out of control and less happy and productive in our work spaces. And guess what, there’s solid research to support this! Make a habit of clearing your plates and cleaning up the kitchen right away, instead of waiting to do it later. Set up one space for gifts to gift wrap in your home. Organize and strategically arrange your holiday cards to enjoy them without them falling over and getting in the way. Creating a habit of organizing your stuff will make it easier to stick to your wellness goals. {Tweet this}. I promise.   Get your zzzs at all costs. The third healthy holiday habit you need to have down this holiday season is your bedtime routine. Sleep hygiene is a really powerful tool in your wellness kit because the better rested you are, the less likely you will be to eat out of fatigue, stress, grumpiness or grinch-like energy. Choose a few things that you can do each night to make sleeping well a top priority: establish a bedtime, wash your face, brush your teeth, turn off all of your technology, spend a few minutes doing something calming you enjoy (read a book, journal, meditate), then turn off the lights. No staying up late wrapping presents. Your sleep is more important than that pretty bow.

2 Amazingly Simple Thanksgiving Leftovers Recipes

It’s the day after Thanksgiving, and you’ve spent the last 48 hours slaving over a hot stove preparing your turkey day feast. Well, the big day is over and you deserve a much needed cooking break. But, that doesn’t mean you need to spend the next 3 days in a monotonous cycle of heating up a plate of turkey, mashed potatoes, and green beans. Here are a couple healthy and, most importantly, EASY dishes to spice up your post Thanksgiving meals and perhaps even slim down your waist. There is no measuring, cutting, prepping, or stressing required. These are ‘non-recipe’ recipes, and they are meant to make a couple delicious meals out of whatever Thanksgiving leftovers you have in your fridge. Throw a little of this and a little of that together using our guidelines, and you will have the easiest and most unique Thanksgiving leftover dishes to enjoy…before and after hitting the sales, of course. Here’s how to eat healthy on Black Friday through Cyber Monday. 2 Amazingly Simple Thanksgiving Leftovers Recipes Black Friday Frittata A frittata is just a fancy name for a messy omelet. There is no strict recipe for this “eggcellent” creation. You just must have fun and get in those good-for-you ingredients! So, don’t get caught up in nitty gritty cooking techniques, just add all of the roasted vegetables, even those Brussels sprouts, and some lean protein you have leftover. The Brussels sprouts are packed with vitamin C, a powerful antioxidant, which helps support your immune system, and even boost collagen production in your skin. The protein from the eggs and turkey (or whatever protein you choose) will keep you satisfied through an entire department store hunt – there will be no dropping post shopping with this healthy breakfast! Get the recipe.   Thanksgiving Leftovers Pizza Pizza gone Pilgrim-style, with this new twist on an Italian classic. The cranberry sauce takes the place of the tomato base, and the whole wheat pizza crust gives you about 6 more grams of fiber than regular pizza dough, keeping you full long enough to wait out those shopping lines. Bake your creation according to the instructions on your whole wheat pizza dough. Exhausted after a day of shopping? No problem—this recipe is kid-friendly, so let the little ones do all the work! Get the recipe.

Your Thanksgiving Guide to Not Gaining Weight

Thanksgiving is probably the biggest day of eating in the USA. No shocker there, right? With all that ridiculously yummy food on the table, it’s hard to figure out what to do with your hands besides, well, eat. Good thing you’re here now, because I’m sharing 5 tried and true weight loss tips that are sure to get you through Thanksgiving without stuffing yourself like that bird. Tip #1: Feast on good company I always encourage my clients to make the company the focus of the day, rather than the food. For real this time. Be in the moment. Laugh. Really listen to your cousin’s story about his recent trip. Ask your grandma about what Thanksgiving was like 50 years ago. Challenge your nephew to spell cornucopia. Challenge your niece to say it three times fast. Make eye contact, connect and engage with every person who is special to you in the room and make sure that you leave the day full of love, rather than mashed potatoes. You don’t have to treat the meal like your last supper to be satisfied, nourished and giving thanks. Tip #2: Have a plan (and share it with Aunt Millie) I can’t tell you what to eat, how much to eat or what it will take for you to feel successful on Thanksgiving. I customize that work for each and every one of my clients individually (though I do have some go-to Thanksgiving recipes that I recycle each year). I will tell you that going into Thanksgiving with a plan of attack for what goes into your mouth will give you the opportunity to be successful. Without a plan, you cannot set yourself up for success or stay on track with your healthy diet. You can be the Thanksgivophile (just made that word up, permish to use granted) who plans to eat a small serving of all of the offerings. You can be the parade watcher who plans to eat only the healthy snacks, crudites and desserts. You can even be the marathon football watching fan who snacks from morning to night in planned combinations of portion-controlled holiday favorites. Make a plan so you can stick to it. Tell this plan to someone who will be celebrating the holiday with you. It will keep you accountable and on your healthy eating task. Tip #3: Use your hands for something besides eating Eeeeek. Turkey’s resting for 30 minutes. It smells soooooo good. You’re surrounded by snacks: nuts, cheese, something puffy that’s oozing parm and pancetta. Code red. Remember your plan! Rather than eating whatever’s nearby, keep a glass in your dominant hand (preferably seltzer with a few pomegranate seeds tossed in, a little wine spritzer or an herbal tea). It will keep you from munching mindlessly. Other ideas to keep your fingers from putting unwanted items between your lips: take holiday wish lists from your friends and relatives to make your shopping easier; help the host; bring your knitting, a puzzle, craft or an origami activity to do with the kids; pull out old board games; or look at old photographs. Thanksgiving is a good day to go old school here. Tip #4: Fab your gorgeous self out Take a few minutes before the company arrives, or you head out into the world to your turkey soiree and make sure you feel good about how you look. Celebrating your Thanksgiving in sweats and bed head isn’t going to inspire you to feel your best, make good food choices and propel you into anything other than a food coma. Think about someone you admire who exudes health, confidence and positivity (with a little sex appeal thrown in) and take a little inspiration. Why not feel amazing on the outside?! You’re amazing on the inside! Keeping your appearance on the forefront of your brain may help you make good food choices. Tip #5: Take a nap There are many reasons I recommend a little mid-day shut eye on Thanksgiving. Yes, obvi you cannot eat and sleep at the same time. A little siesta also honors that you’re taking a day off for enjoyment, and quiets the stress hormone cortisol, which is linked to holding on to extra belly fat in your bod. Rested bodies are also better able to fight off germs and keep you well as cold and flu season starts knockin’ on the door. You don’t have to be anti-social — a 30 minute break from the festivities should be enough to refresh you (and maybe help get you out of doing some of those dishes). Happy Thanksgiving, friends. You can celebrate this one without a souvenir extra pound or two to remember it with. Cheers to you — you can practice these tips for all of the holidays to come!

How does Jordan Younger Live a Nutritious Life?

Jordan Younger is the girl behind top-read health and lifestyle blog The Balanced Blonde. She is also the creator of the health-inspired conscious clothing line TBV Apparel, which now retails internationally. Jordan lives in LA, where she blogs full-time and just released her first book (which we were lucky enough to get our hands on early!), a memoir titled Breaking Vegan. I recently asked this healthy chica exactly how she lives her most Nutritious Life and I just love it. Here’s what she said:   How do you DRINK UP? I am what I like to refer to as a very “beveragey” person. I am all about the liquids. I start my day with a glass of warm water with lemon, then an iced cold brew coffee, a green smoothie, lots of water, and lots of Liquid IV healthy hydration supplement. I am very active, so anytime I can get my hydration on, I do. When I am out on the town, I never stray from my trusty vodka soda with lime (Tito’s!).   How do you EAT EMPOWERED? To me, eating empowered is all about listening to my body and making the best choices that serve me. I am training for a marathon right now, so I have had to really tune into my body to make sure that I am nourishing and fueling properly. I strive to make choices that will not only be tasty and enjoyable, but will make me FEEL good. I live label-free with no restrictions, and that’s what I’ve found works best for me. Real food, from the earth, local, unprocessed is what I really love and lean towards, but being less of a stickler about it has helped me relax around food tremendously.   How do you LIVE CONSCIOUSLY? I try to pour my energy into causes that I am passionate about, like eating disorder recovery, animal rescue and raising awareness toward cyber bullying. I host a lot of events that give back to some of my favorite local LA organizations that raise funds/awareness for those causes. I also have a t-shirt line, TBV Apparel, and we make sure to use all ethical and organic fabrics and keep things as local as we possibly can. Again, I find the less I “stress” about making conscious choices, the easier and more enjoyable it is to fit those natural and important conscious choices into my life and daily routine.   How do you LOVE MORE? Man, this is a great question. I surround myself with people that bring only the most positive, supportive, great vibes my way. LOVE is such a two way street, and I learned pretty recently that allowing space for those who love hard and love true is one of the best ways to live an empowered life. I am also big on the importance of loving myself — through daily mantras, being good to my body, making healthy choices, challenging myself, and never beating myself up for making “mistakes.”   How do you NURTURE YOURSELF? Yoga, meditation, hydration, lots of good rest, nights in with friends, massages, facials, investing in nutritious food, educating myself on what’s important to me. Above all, nurturing myself means spending time alone and drawing inward when need be. I am an extrovert and a people pleaser, so sometimes stepping back and reflecting is what I need to really nurture myself and feel my very best.   How do you SLEEP DEEP? By exercising during the day, staying super hydrated, and trying to let my brain wind wayyyy down before I get into bed. Lots of reading, no electronics in bed, and lots of snuggling with my sweet kitten Hudson.   How do you STRESS LESS? I meditate, and I remind myself that whatever is no longer serving me, I have permission to let go of.   How do you SWEAT OFTEN? Running, yoga, marathon training, HIIT at OrangeTheory fitness, hiking with friends on the weekends, and swimming/surfing in my beloved ocean!    

Vegan Bacon Will Change Your Life (Even If You Aren’t Vegan)

by Miranda Hammer, RD, NLC Did you say vegan bacon? Yep. The World Health Organization has linked the consumption of processed and red meat with colorectal cancer, which means for all you bacon lovers out there, breakfast might need to start looking a little different. Although there is still gray area in terms of how much is actually safe to eat, limiting the intake of red meat and meat that has been salted, cured, smoked or fermented is recommended. Luckily for many of us, Sunday morning breakfasts tend to offer healthy omelets with a side of greens. But for others, you can hear the gasp when told the Farmer’s Breakfast is no longer on the menu. So what’s a bacon lover to do to get their fix? Make vegan bacon. Seriously! For those moments you just.need.bacon, I want you to look to coconut and mushrooms to satisfy your craving. Here are 3 nutritious, delicious, and healthy bacon alternatives that will leave you healthily and happily satisfied. Oh, and if you do choose to eat real bacon and/or any other red meat, limit your intake and select lean grass-fed, hormone-free options from a sustainable and reliable source. 2 Healthy Recipes with Vegan Bacon, and 1 Turkey Sausage Recipe You’ll Love! Green Salad with Shiitake Bacon Sounds a little weird, but when sliced and baked until crisp, the umami flavor and color of the mushrooms can fool most bacon lovers. Added benefit – mushrooms are one of the few dietary sources of Vitamin D. Get the recipe Coconut Bacon Sandwich: AKA The New BLT Think maple cured bacon, and this is a perfect swap. Sweet and slightly salty with a little chewy texture, coconut bacon is the perfect sub in your new favorite sandwich. Get the recipe Turkey Sausage Patty and Eggs These sausage patties are extremely simple to make and are free of nitrates and preservatives. When selecting your ground meat, make sure that the turkey is pasture-raised and hormone-free. If you can, purchase your meat from the greenmarket and support sustainable agriculture. This recipe makes multiple patties, which is great to have on hand for a quick breakfast, snack, salad, or grain topper. Get the recipe   About Miranda: Miranda Hammer is a registered dietitian, recipe developer, and founder of Crunchy Radish, a clean-eating healthy-living blog. Upon graduating from the clinical nutrition program at New York University, Miranda worked as a dietitian at Montefiore Medical Center in the Bronx. Currently, Miranda primarily focuses on content and recipe development for brands, websites, and magazines, as well as running her private counseling business.

3 Rules to Enjoy Seasonal Foods Without Wrecking Your Waistline

I’m not into the shame game. I know you’ve been looking forward to your _______________ (fill in the blank with candy corn, oktoberfest beer, pumpkin spice latte, cider donuts . . . ), just like you looked forward to the Valentine hearts, peeps and Cadbury creme eggs. And, I know I’m probably not going to convert (completely!) your cult-like desires to get you excited for figs, pomegranates or heavenly sweet potatoes instead. But I don’t want to make you feel bad about that. Let’s be realists. You’re thinking “OMG, (again, your blank) are BACK!!!” and then panicking with feelings that “they’ll only be available for 3 more weeks” only to find that you’re, ahem, pants don’t fit by the end of the month. I’m here to help. If you need to find a way to indulge in the seasonal foods you have mad love for without having to loosen your buckle before the next season hits, you’ve come to the right place. 3 Rules to Enjoying Seasonal Foods Without Wrecking Your Waistline: 1.  Grant yourself permission. I had a client with a self proclaimed addiction to peanut butter cups. She’d hit the vending machine hard around 3 o’clock, indulge her choco-pb habit, then throw away her healthy diet and “hate” herself the rest of the day. The first assignment I gave her was to go out and buy a peanut butter cup, IF, and only if, she truly craved it. She was not allowed to go to the work vending machine and buy it. She had permish to indulge in it if she took the time to assess the craving (was it just work boredom? habit?) and then decide if she would go out and buy it. Know what? As soon as she had permission, she realized she didn’t “need” them as much as she thought she did. Give yourself permission to have your favorite fall treat! Eating foods just for the sake of pleasure, in a conscious and deliberate way, is all part of healthy eating and will not zap your healthy diet. For the record, that client now regularly chooses healthy snacks like hummus and crudites or almonds and yogurt instead of peanut butter cups and has been doing uh-mazing. 2. Plan, plan, plan! Each and every one of us is unique and what works for one of us, may not work for another. But here are a few tips to help you plan your treats. Try to: indulge in your fall goodies twice a week and give up another conscious indulgence to make that happen (meaning you may have to give up your usual serving of fries that you look forward to on the weekend, so you can eat the cider donut). get it out of your system and buy one bag of candy corn and add 5 pieces to the 10 almonds you have between breakfast and lunch until it’s gone. make a date with a friend to enjoy and indulge in (fill in the blank again!) and follow it up with a long walk to catch up. 3. Be mindful and deliberate. Its a sad thing when I hear a client tell me that they indulged in their fave indulgence and “didn’t even taste it” because they were beating themselves for eating the treat before they even finished it. Don’t fall into that trap. Make it a conscious indulgence, eat slowly, enjoy every bite and remember every meal is a Monday morning. Make the next thing to hit your lips uber healthy. Grant yourself permission, plan your treat and ENJOY it! Slow down by using a plate and real napkin. Do not take a nibble while texting, hailing a taxi, watching TV, chatting on the phone or opening up your mail. Be present and in the moment. After all, the seasons change quickly. Bookmark this blog. Refer to it in the winter, when Santa Claus is comin’ to town, in spring when the Easter chocolates are everywhere and again in the summertime when the ice-cream truck is ringing for you!