4 Reasons NOT to Go On a Liquid Cleanse Diet
Q: What are your thoughts on doing a liquid cleanse diet? A: I’m a fan of a cleanse diet. However, I’m not a fan of a liquid cleanse diet. It’s hard to feel empowered when you’re drinking your breakfast. And your lunch. And your snacks. And your dinner. . . I need to chew. You? I prefer a real food cleanse diet. I believe in eating whole foods to fuel and energize your body. Eating proper portions of fiber rich, high antioxidant foods such as fruits, vegetables, nuts, seeds, legumes, and also eating lean protein and healthy fat, will give you the results you want for your health and weight for the long term. You don’t need to go to the extreme of liquid cleansing to achieve this. Yep, as boring as it may sound, eating healthy foods as part of an overall balanced diet is the best way to lose weight and keep it off. 4 benefits from a real food cleanse diet for a few days include Now, there are exceptions to every rule. I may green light a liquid cleanse for a specific situation or condition such as an individual needing to recover from GI distress. Sometimes bowel rest can be helpful to get a client back on a healthy track. Very infrequently I may have a client who needs something extreme to break a cycle and get to a new starting point on a healthy diet and a food cleanse isn’t an option because they’re overwhelmed by the prep (simple as it may be) or really resistant to alternatives. But, 99% of the time I recommend a whole, real solid food cleanse, not a liquid cleanse. Here are 4 reasons why I don’t like a liquid cleanse diet: Steer clear of liquid cleansing. If you want to take your healthy diet up a notch and give yourself a nutrition boost and weight loss push, try one of my real food cleanses!
3 Reasons Why You Eat Yourself Into a Food Coma on Thanksgiving
Why is Thanksgiving a binge-fest that leads to a food coma? Why do we not only allow, but plan to give in to our gluttonous selves on the last Thursday of November? Why is Thanksgiving all about the dessert table? The puffed fried appetizers? The black Friday food plans? The in-dul-gence? It’s like we’ve taken this holiday and made it all about stuffing our senses like we stuff that bird. But here’s the deal: The reason we eat so much on Thanksgiving may not have everything (or anything) to do with the food. In fact, it’s more than possible that the food is just a symptom of something bigger. Think about it… What would it look like to eat that Thanksgiving meal on a Tuesday in July? Most likely, you would eat that decadent meal in an empowered and healthy way, without eater’s remorse and the three-day, post Turkey Day food coma. So if it isn’t just the food, what is it about Thanksgiving that makes it so challenging for us to navigate this holiday easily? Read on, because we think we’ve cracked the code. 3 Reasons Why You Eat Yourself Into a Food Coma on Thanksgiving 1. Stress comes with the holidays. Stress is a huge trigger for overeating, and since Thanksgiving brings on stressors like travel, broken routines, extra time in crowds, and navigating relationships, it’s no wonder people turn to the comfort of food. But not all stressors are bad. The holidays can also bring on good stressors like spending time with your 2-year-old niece or 85-year-old grandmother, writing your holiday cards, watching your alma mater’s nail-biter of an annual football game, and loading up your virtual shopping cart with anticipated Black Friday deals. These may all be fun and wonderful things, but they take extra energy and can bring on stress, even if it is “good” stress. So during the holidays, you’ll want to keep your stress level to a minimum as much as you can, because with stress comes the hormone cortisol, which is destructive to both your waistline and your health. Our tip: Plan for these stressors, both good and bad, so you won’t feel overwhelmed and not know why. Identifying the stressors of the day will help keep you in check and gain perspective. When you bump into a stressor, say a mantra to yourself like, “be in the moment” to help remind you to stay present and not get overwhelmed. 2. Your world is disrupted. Is it possible your Thanksgiving food coma is a result of you being out of your routine? Thanksgiving is a day, followed by a day off, followed by a weekend that turns our regular day-to-day schedule on its proverbial ear. Schools and many businesses are closed. Our world breaks routine. The thing is, your body likes routine. It likes to sleep in its own bed, use your own toilet, and sleep and wake at the same time. Routines are healthy, and even “good” disruptions keep our systems from humming at their best. As much as possible, stick to your daily routine of sleep, morning habits, coffee or smoothie of choice, and wellness habits. The little bit of consistency will make it easier to recover from Thanksgiving and set you up for a healthy December. 3. Your nurtured self is on a shelf. Could the temptation to overdo it on the sweet potatoes covered in marshmallows be related to your disconnection with your body? Let’s face it, celebrating Turkey Day is not always easy on the ol’ self-care routine. As a host, there is lots of planning, prepping, organizing, and expectation to manage. As a guest there are lines at the airport, traffic, and navigating which family gathering you show up to first. Taking time to squeeze in a bubble bath, read a few pages of a novel, or visit your favorite Instagram accounts just may not happen. Any chance you can rethink this? We need our nurturing time to restore balance to our bodies. Taking care of ourselves, beyond the basic teeth brushing, hair washing and toenail clipping takes us from surviving to thriving. When your wellness isn’t thriving, you’re more likely to get sucked into overeating your way into a food coma, skipping the exercise, and having the extra glass of holiday cheer that starts a cycle of unhealthy behaviors. Feed your soul like you’re feeding your tummy this Thanksgiving by listening to your favorite tunes, calling your bestie, or enjoying some other self-nurturing activity for a few minutes every day. Feeling good leads to fueling right! Enjoy yourself this Turkey Day, and do it in a way you can feel great about. Think beyond the food to the underlying reasons you may overdo it. Maybe one of the reasons above speaks to you. Squash your stress, maintain balance in your world, and remember to nurture yourself. Happy Thanksgiving! Take Your Hunger for Nutrition and Wellness Knowledge to the Next Level If you love learning about the best foods and drinks for total wellness, plus all the ways you can live a Nutritious Life, think of how awesome it would be to learn and share this life-changing info as a side hustle… or even your full-time job. Our Become a Nutrition Coach certification course gives you a solid foundation in nutrition science, plus techniques for coaching clients and growing your new business—all within a community of passionate, like-minded friends. It’s the perfect way to inspire the next generation of healthier people all across the globe. Request a sneak peek of the Become a Nutrition Coach program here and see how you can put your passion for wellness to work.
7 Thanksgiving Recipes for Healthy People Who Like to Eat
Scouring the interwebs for healthy Thanksgiving recipes? You’re not alone. Whether you’re hosting Thanksgiving dinner at your home or bringing a dish to pass at someone else’s house, you either whip out the family cookbook and make the same dishes your grandma used to make OR you fire up your google search for the perfect Thanksgiving recipe. But preparing side dishes and desserts isn’t so easy when you’re a healthy eater with a healthy diet, is it? Almost every holiday recipe calls for items you don’t normally keep in your pantry, and you aren’t used to using that many sticks of butter in a single year, nevermind a single meal. Thankfully (see what we did there?), we’ve amassed a stash of delicious and healthy Thanksgiving recipes over the years and we’re passing them on to you, just like grandma would. Because, yes, you can absolutely have a healthy Thanksgiving dinner that’s every bit as tasty as one that’s, well, not. Whip up these 7 nutritious Thanksgiving recipes for the most delicious, healthy, happy Turkey Day feast you’ve had to date. 7 Healthy Thanksgiving Recipes for Health-Conscious People Who Love to Eat Pilgrim Salad This slightly sweet and crunchy salad is loaded with nutrients. Walnuts are a great source of vitamin E, an important antioxidant that keeps our cells strong and healthy. They’re also packed with protein and linolenic acid, an omega-3 fatty acid that may help keep you sharp by protecting against memory loss. The olive oil plays a role aside from tasting good—the healthy fat helps your body absorb vitamins A and K found in the greens! You already know greens are good for many reasons but just a reminder here that they also contain minerals like calcium and iron. Get the recipe Roasted Brussels Sprouts These aren’t the mushy, flavorless sprouts you fed to your dog as a child! Brussels sprouts contain many vital nutrients and when done right, they often convert Brussel haters into lovers. Brussels sprouts help regulate digestive function due to all that fiber and they are a rich source of vitamin C with around 50% more vitamin C than your average orange. Get the recipe Garlic and Lemon Haricots Verts Green beans may not seem like a glamorous veggie, but combined with garlic and lemons they make a seriously yummy, savory side dish. These beans are chock full of antioxidants, including carotenoids which fight free radicals, vitamin C for a healthy immune system, and fiber, which helps keep our digestive system healthy and helps lower cholesterol. Garlic not only gives this dish flavor but also boosts your immune system, fights cancer and prevents infection. Bam! Get the recipe Whipped Sweet Potato Casserole Sweet potatoes are a winter staple that can satisfy the strongest sweet tooth. And, without a doubt, one of our top 3 winter foods. These tasty tubers are higher in fiber, beta-carotene, and vitamin C than white potatoes. They’re also packed with vitamin A, one of your skin’s BFFs. Vitamin A plays a big role in producing new skin cells and shedding worn cells, as well as defending the body against free radicals that may lead to wrinkles. Craving this now? Get the recipe Thanksgiving Turkey Grab a serving of this holiday staple and grab an excellent source of lean protein. Just one 3.5 ounce serving contains 30 grams of protein, to help you fill up (protein is super satisfying) but not out. It’s also a good source of B vitamins and iron to keep you energetic and strong long after the meal and into Black Friday shopping. Spices are key to any dish not just for flavor but for a healthy dose of antioxidant goodness with virtually no cals. Get the recipe Wild Rice & Bulgur Stuffing If you’re over traditional bread stuffing, try this updated recipe for some serious texture and flavor. Bulgur and wild rice are hearty, delish, and loaded with fiber (white bread stuffing can’t come close to saying that!). Celery isn’t just a crunchy filler food, it contains fiber and is also known to have a compound that lowers the concentration of stress hormones in your blood. We can all use that. Parsley looks pretty and may help flush out excess bloat. Sounds good to us. Want in? Get the recipe Pumpkin Soufflé Pumpkin’s gorgeous orange hue comes from beta-carotene, a cancer-fighting antioxidant that also promotes healthy vision and builds immunity. Toss in some cinnamon (known to help reduce stress) and you just may have your new go-to holiday dish. Get the recipe
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
Can Food Journaling Really Help You Lose Weight?
Q: Can food journaling really help me lose weight? I despise it and never seem to stick with it. A: You know I hate to be the bearer of bad news. Of any kind. But, this bad news (for all of you despisers out there) isn’t too bad. You may even turn into food journaling lovers by the end of this blog. Food journaling can be your weight loss secret weapon for a whole lotta reasons, and it’s been around since, well, forever, for good reason: it works. So just like you may not love flossing routinely, you do it because it’s good for you and you want a pretty smile too. Need more specific reasons than that to break out a new food diary? Here ya go. 3 Reasons Why Food Journaling Can Help You Lose Weight Accountability.Whether it’s a drill sergeant friend, your nutritionist or simply your sturdy Ticonderoga pencil keeping tabs on what goes in your mouth, accountability works. Food journaling is definitely one way to be accountable either to yourself or to whoever is reading them. One study showed that keeping a food journal doubled a person’s weight loss. It found that the best predictors of weight loss were 1) how frequently food diaries were kept and 2) how many support sessions the participants attended. Those who kept daily food records lost twice as much weight as those who kept no records at all. Another study showed that the more food journals people kept, the more weight people lost. So basically those that maintained focus, diligence, and consistency with journaling were rewarded with fitting into smaller pants. Also, if you’re working with a dietitian or health coach, you’ll get a lot more out of that partnership if you’re sharing all your food deets. The good, the bad and the in between. Putting it all out there will help your nutrition guru help you. Food journaling can be kinda like getting a new gym membership and a fresh pair of kicks…you’re all excited to use them for the first few weeks, but when the novelty wears off, often so does your motivation and consistency. You gotta find a way to get comfy in your new kicks, even after they’re not new anymore, and realize that the more they get broken in, the better you might look in your LuLus. Honesty. Always a good thing, right? Food journaling keeps you honest – even if it’s just with yourself. When I ask clients about a typical a day of eating, I often get this for an answer: “I eat really well, not sure why I’m not losing. I eat a couple eggs for breakfast with a slice of whole grain toast, a kale salad, usually a few nuts for a snack and pretty balanced dinner of some kind of protein and usually a little rice or potato and a salad.” When I have them write down every detail, and I mean every detail, it goes something like this: “Two eggs prepared with butter and a drop of cheese. Slice of toast and two bites of my son’s waffle. Kale salad with dressing and parmesan cheese (I usually skip the cheese though), croutons and chicken. Three handfuls of nuts, diet soda and three bites of my daughters chocolate chip cookie (it was her friend’s birthday)…” You get where this is going. It’s easy to think you eat super clean but until you really hammer it out on paper, you often unintentionally don’t even realize just how much (or in some cases how little) you’re eating. Honesty and food journaling is always the best policy. Besides, your waistline is terrible at keeping secrets. Growth.Growth in all areas of life is always good idea. When it comes to weight loss, health, and food journaling, food journaling can be a wise sage that guides us in a new right direction. Food journaling allows us to reflect and analyze. What worked? What didn’t work? And, finally, how can I improve what I’m eating or the behaviors and habits I’m exhausting? There will come a day when you’ve nailed your diet and you don’t have to spend time food journaling anymore. That’s the ultimate goal, right? But there also may come a day when you need to go back to basics and clean things up again, and food journaling is the first thing you should turn to. It’ll be like riding a bicycle. It’ll feel familiar and easy even if it’s been a long time, and you’ll quickly remember how great it feels to have that wind in your hair…in a smaller pair of shorts.
The Fastest Way to Lose Weight This Week
You’re searching high and low for the fastest way to lose weight this week. You’re stressing. You’re kicking yourself for eating pizza over the weekend and missing your Sunday morning hot yoga class because you were hungover. Whether it’s for a date with the hot new guy at the office (our lips are sealed), that tropical vacation you’ve been waiting on for months, or as a jumpstart to your weight loss plan, you need to drop a few pounds stat. We’ve all been there. If you want to look amazing in your LBD but the zipper is way tight and you can’t quite sit down in your favorite jeans at the moment, read on for the fastest way to lose weight in a jiffy. And no, starving yourself is not the answer. The Fastest Way to Lose Weight This Week 1. Eat Empowered Eat real food. Often. Stop worrying about what extreme diet you need to start. Stop counting calories and start thinking about the real food you’re going to eat. Eat breakfast, lunch and dinner—and at least one snack a day (no skipping meals!)—consisting of whole, real foods. I’m talking loads of veggies, lean protein such as grass-fed steak, chicken, fish and eggs, and healthy fats as in cashews, pecans, olives, avocado and coconut. Ditch the packaged and processed foods—especially anything that includes added sugar. If you need an exact plan, I’ve got you covered here. Begin your day with breakfast and eat every few hours or when you feel slightly hungry and stop when you feel slightly satisfied. Not sure what that feels like? Check out this hack . Eating real food combined with listening to your body is your new winning combo. Fact: Eating real food makes you feel better and that alone can make you look better. If you’re skimping on nutrients or need a way to boost your protein, check out our Nutritious Life-developed Life’s Abundance Greens Blend and Life’s Abundance Vanilla Plant Protein. It’s the fastest way to up your nutrition game. RELATED: Sugar Cravings: 4 Reasons They Happen and How to Stop Them 2. Sweat Often Get 45 minutes of movement in—every day this week. I’m a fan of mixing up exercise. This might mean getting in HIIT workouts one day, long bouts of cardio or a hike on another, and pilates and yoga on other days. But, most of all, I’m a fan of being consistent with exercising and moving, in whatever way, shape or form makes you feel your best. The fastest way to lose weight means sticking with whatever movement makes you feel good. When you feel good, you’re more likely to be consistent. Also, when you feel you good, you eat well and you sleep well which, guess what … helps you eat well again. This intertwined cycle is what a Nutritious Life is all about. This week, I want you to focus on being consistent with your exercise and doing it daily. You don’t even need to hit a gym to get it in. Here’s a quickie workout I do just about anywhere. Five-mile run sound good? Do it. Spin class right up your alley? Get that in. Hike in the hills all you want to do? Go for it. Fact: Yes, you’ll shed pounds by burning calories when you exercise, but exercising also increases blood flow. This helps with circulation and gives your skin a healthy glow. Exercise can also help reduce stress, which will help you sleep better. Both exercise and sleep are needed to calm your nerves. RELATED: Quick 5-Minute Full-Body Workout You Can Do Anywhere 3. Sleep Deep Aim for 8 hours of sleep a night, settle for no less than 7. For some reason, sleep is still one of those things that we give up in order to fit everything else into our busy schedules. Many of us still feel like we should get a gold star when we triumphantly go without sleep to log more hours at a bar chatting it up with friends or burning the midnight oil at our desk. Unfortunately, no medals awarded here. Sleep should be a top priority. It’s right up there with what we put into our bodies, especially when we want to be looking and feeling our best. This week, practice good sleep hygiene by picking a bedtime and sticking to it. Allow yourself 15 minutes of winding down time before your head hits the pillow. Fact: They don’t call it “beauty sleep” for nothing. While we sleep, our body’s natural antioxidant and sleep hormone, melatonin, fights off free radical invaders. If you’re not getting enough sleep at night, you’re reducing the amount of time that melatonin gets to fight off wrinkles, and those bags under your eyes will only get worse. By getting enough sleep at night, you not only look and feel well-rested, but your immune system will be strengthened. RELATED: Sleep Procrastination: What It Is and How to Stop Doing It, Pronto! 4. Drink Up Drink eight glasses of water and two cups of green tea a day. For two days before your special occasion, drink one cup of dandelion root tea as well. Trust me, this one is important. Being properly hydrated is linked to metabolism, energy and skin health. Fact: It might sound counterintuitive, but drinking water throughout the day, helps you to reduce bloating, flush out toxins, hydrate your skin to achieve a healthy glow, and keep your digestive organs in good working order. On top of that, green tea has been shown to boost metabolism and dandelion tea will help flush you out, further reducing toxins and any bloating. RELATED: Do I Really Need to Be Drinking Water to Lose Weight? 5. Nurture Yourself No time or money to book that expensive facial? Have no fear, your DIY cleansers are here. Give these easy homemade facial cleanser and mask a try. You’ll almost be able to feel the antioxidants and nutrients seep into your skin making it soft, smooth
How to Become Slim and Still Enjoy Summer BBQs
When it comes to striking a balance between having the body you want and oh, that thing we call enjoying life, many people get stuck in a conundrum: how to become (or stay) slim and still have F-U-N. One of the reasons so many people end up being yo yo dieters is because they feel they have to give up their social life (and for that matter life) in order to drop a few lbs. A little FOMO later, they throw in the towel. But there is a better way. I promise. Learning how to incorporate healthy eating without sacrificing your life is KEY to long term success, and happiness! No matter what is being served, who you’re with, and where you are, you can make good food choices – or at least the best possible choices for the given situation. Once you learn how to do this, you’ll finally be able to answer the question of how to become slim and still maintain a social life. And, you’ll be living proof you know what you’re talking about. Many of my clients find the summer in particular to be the most challenging time of the year to eat clean. Friday nights scream for happy hour Rose, Saturday afternoons are synonymous with lobster rolls and chips and guac and Sundays become decadent Fundays before you’ve finished your first bloody. This year, let’s do things a little differently. How to Become Slim and Still Enjoy Summer BBQs Have a filling food before you go. I always say “ruin your appetite” – eat a snack that provides satiety so you don’t get to the BBQ famished. And don’t “hold out” ! NOT eating all day in prep of a big BBQ is the worst thing you can do. You’ll slow down your metabolism and end up eating fast and furious, likely consuming double the calories of what you would have had you just eaten regular meals throughout the day. Two slices of fresh turkey or an apple with 2 teaspoons of peanut butter can go a long way pre-partying. Assess the situation when you arrive. Sometimes your whole attitude going in can make or break your cocktail party/BBQ experience… If you see spinach dip when you walk in you may think (even subconsciously), “It’s all over, there’s nothing healthy here, I might as well go hog wild…” Then you notice chicken skewers, shrimp cocktail, crudités. Be patient. Check out the scene. You can usually pull together a perfectly proportioned meal in what appears to be the most indulgent scenario. How does a plain burger with pickles and grilled veggies, crudités and an ounce of cheese sound? Hold out on the first drink when you arrive. Try to skip that first drink and grab a glass (or Solo cup) of water instead. When you’ve downed your first beer before you’ve even said hello to your hosts you’re probably off to an overindulgent night. You’ll end up consuming too many calories from alcohol and the alcohol will most likely cause you to consume too many calories from food. Slow down. Hydrate. Sip. And, then have a glass of water between each drink. Fill your plate one time. Have you ever gone back for thirds? I bet if you’d filled your plate one time with 6 ounces of meat you probably would have been satisfied. But going back 3 times for 3 ounce portions somehow is barely satisfying you. Take a serving of meat, chicken or other vegetarian protein that is being served (bbq chicken or fish is usually the leanest option) and then fill the rest of your plate with the healthiest options available such as grilled vegetables, roasted corn, tomato slices, pickles and salad. Enjoy what you put on your plate and then be done. Stop and go enjoy the people (not the food!) around you. Be prepared at home. Have you ever been really “good” and drank seltzer at a cocktail party, nibbled on crudités, had a bite of a chicken skewer and then gotten home and ATTACKED THE REFRIGERATOR? Often we make the mistake of thinking “I already ate” when our belly is still truly hungry. So, you begin picking and picking and you’ve soon you’ve consumed 1000 calories of who knows what from your refrigerator and pantry. Make sure to have a mini meal ready for when you get home if you’re going to a party where you won’t eat a “real” meal. It can be as simple as sliced turkey and frozen vegetables or chickpeas sautéed with olive and spices and tossed over bagged lettuce. So there you have it. Learning how to become and still keep your summer weekends jam packed with BBQs is all about being prepared before you go, making the best choices while you’re there, and setting yourself up for success when you get home. Happy bbq’ing.
3 Incredible Benefits of Coconut Oil
Just like we can’t remember a time pre smart phones, it’s almost hard to remember the days when the benefits of coconut oil were singular – a killer tan – and the only way we ate coconut was in the form of a colada or candy bar. We used to be afraid of fats in general and coconut has the – dare we spoke of – saturated fats. Fortunately, we smartened up and learned that some fats are healthy. And, then, we got even smarter and learned that even some saturated fats are healthy. While coconut is high in fat, the type of fat in coconuts is a good form of saturated fat, medium chain triglycerides (MCTs). Plus, many coconut products found in grocery stores today are not the same as the coconut products used in the past that were highly processed and/or loaded with sugar. Today, there are more pure and healthier options available. So, no, you can’t run out and grab a Mounds bar for your snack today, but you definitely should be stocking your pantry with loads of other coconut products. A breakdown of the coconut The white part, or meat, of the coconut is what gives us coconut oil and milk. When the meat is soaked and pressed, the liquid that comes out is coconut milk. Coconut oil also comes from the meat – it is extracted from the meat either by pressing or by using chemicals. Famous as nature’s sports drink, coconut water is the liquid found inside the coconut. 3 Incredible Benefits of Coconut Oil 1. It’s good for your heart Coconut oil is full of saturated fats and is solid at room temperature like butter or cheese. Normally, if a fat is solid at room temp, we think of it as more likely to be solid in your blood, which is generally linked to raising your bad cholesterol and increasing risk for heart disease. Not so in this case, so don’t get scared. One of the benefits of coconut oil is that the saturated fats help raise your good, HDL, cholesterol and lower triglycerides, helping to protect your heart. Remember, coconut oil has a similar calorie and fat count to olive oil. One tablespoon has 122 calories. I’m no calorie counter, but you can’t ignore this completely. You’ll want to replace other fats, like butter in baked goods or on toast or use in a stir fry instead of another oil. But, don’t go putting coconut oil everywhere with a heavy hand. It’s still easily over consumed. 2. Coconut aids in weight loss Another benefit of coconut oil is that it can help with weight loss because it provides satiety like other fats. In other words, it helps you feel satisfied. The MCTs in coconut oil are also readily used for energy versus being stored as fat like other types of fat. I always recommend a little bit of fat at every meal to help you feel full and for the health benefits. Again, just remember to swap out another fat, don’t just add this in. 3. Coconut is anti-bacterial One of my other favorite benefits of coconut oil is that it’s loaded with lauric and caprylic acid, both of which have antibacterial properties. These compounds play a role in preventing acne, boosting immune function and fighting infection. Lauric acid converts to monolaurin in the body helping to kill bacteria. On the skin, monolaurin creates a protective layer helping to fight acne. When buying coconut oil look for organic and cold pressed. Cold pressed means that no chemicals have come in contact with your oil. When buying milk look for organic, not from concentrate. You also want to read the ingredients list and make sure there are no flavorings or added sugar.
One Surprising Reason to Have a Healthy Sex Life
I talk a lot about having a healthy sex life and the benefits of sex, but today’s reason might surprise you. Did you know that having sex improves your sense of smell? After sex, there is a surge in the production of the hormone prolactin, which causes your brain’s stem cells to form new neurons in the olfactory bulb, also known as the brain’s smell center. Why am I talking about this? Well, you know I always support having a healthy sex life, because research shows it’s a best way to lose weight. And we know that how well you can taste your food is tied to how well you can smell. Research also shows that there are certain aromas that will actually curb your appetite. So, the more sex you have, the better your ability to smell these foods, the more weight you may be likely to lose! Now if that’s not a beautiful trifecta of benefits, I don’t know what is. How a Healthy Sex Life and a Better Sense of Smell Relate One study showed that strong aromas can cause you to grab a smaller forkful of food, so think chiles and onions if you need a little help in the not devouring-your-meal department. Another study found that the smell of bananas and green apple can actually curb your appetite, so reach for a whiff of these when you’re trying to lessen the amount of times you open the pantry door every afternoon. Licorice works well here, too. Grapefruit has been shown to lower appetite and weight. I love having my clients eat half of a grapefruit with cinnamon as a snack when they are cleansing or trying to lose weight. And here’s a fun fact: my mom started dinner every night with a half grapefruit on all of our plates. I have no idea why, and it had nothing to do with weight loss, but there is a special place in my heart for these citrus powerhouses. So, back to why I originally started writing this. You should have more sex. It’s part of a Nutritious Life, and there are so many other benefits we didn’t cover here today. Clients always raise their eyebrows when I ask them about sex in our nutrition counseling sessions but it truly does have a place in a nutritious life. I don’t want the private details – I want to know they are using it as a secret weapon to manage stress, burn some calories (sexercise, anyone?), and in the end, lose more weight. See, it’s not all about the food.
2 Reasons to Have a Healthy Sex Life
Q: You’re a nutritionist. Why in the world do you talk about sex? A: Having a healthy sex life means different things to different people. So when I ask my clients about theirs, I’ve seen more than a few jaws drop in my days. Why am I digging into this topic? As part of a whole person and Nutritious Life approach to wellness and weight management, it’s important to look at what’s happening between my clients’ sheets. But the dirty deets aren’t what I’m after. Scientists have linked feel-good hormones with achieving and maintaining a healthy weight. We all have stressors and stress hormones that build up in our systems and act like toxins in our bodies. But there are also hormones that do exactly the opposite – they make us feel good. These hormones deserve just as much attention, which is why I’m chatting it up about your sex life. 2 Reasons to Have a Healthy Sex Life 1. Oxytocin Oxytocin is well studied for its calming effects. It’s released from the pituitary during orgasm, hugging, touching, breastfeeding, bonding, and feel-good moments. It floods the body with relaxation messages and lowers anxiety and the brain’s natural resistance responses. It’s also associated with increasing feelings of trust and generosity. Why is this so important for anyone trying to live a healthy life or eat a healthy diet? Because we all know there is so much research linking stress to weight gain. So if having a healthy sex life increases your oxytocin which lowers your stress, it can help you actually lose weight! Boom. 2. Endorphins Endorphins are linked to feelings of well-being. They are naturally released from the brain and spinal cord during sex, exercise, physical activity, positive thinking, and emotional stimulus. They’re also associated with lessening feelings of pain and depression by triggering positive feelings and reducing feelings of stress. Why is this so important for anyone trying to live a healthy life and eat a balanced diet? Again, that stress and weight gain thing. Having a healthy sex life releases endorphins, which lowers stress, which helps you lose weight. Double boom. So there you have it. Having a healthy sex life in this case has nothing to do with Rated R details. It has everything to do with hormones, and it’s one of the best ways to lose weight. Oxytocin and endorphins stimulate a metabolic process to reduce the intake of calories, reduce hunger and slow the digestion of fat. The more you feel good, the greater your health, weight management, and wellness benefit, the smaller your pant size, the more you want to have sex…it’s a cycle that just keeps on going! Now go get busy…
Why New Year’s Resolutions Fail
It’s new year’s resolutions time! Again. Sigh. Is your resolution this year the same one you had last year because you kinda fell off the wagon some time in, oh, February? Well, then, my advice to you is to scrap the whole resolutions thing altogether. You heard me right. Scrap ’em. I’m obviously not a fan of resolutions. Mostly, they just set you up to fail, and they’re right up there with the concepts of willpower and guilt-free eating in my book. Big thumbs down all around. I actually cringe when I hear clients vow to “never eat chocolate again” or “give up carbs forever”. Most of these types of new year’s resolutions are broken or forgotten before Valentine’s Day because they’re too extreme. You may know you want to try a no carb diet, or that chocolate is your downfall, but focusing on the end point, rather than the process is why most resolutions fail. {Tweet this} In other words, change your mindset from “I’m gonna lose 10 pounds” to “I’m gonna learn how to eat healthy.” And c’mon, chocolate is way too delicious to never eat again. The trick is to learn how to enjoy a conscious indulgence. As far as eating carbs? Your body needs them! Don’t give them up, rather learn which are the healthy kind and and how to incorporate them into a healthy diet. Wanna really pull out a knockout you this year? Don’t buy into fads or try something you don’t want to do forever. Instead, take the time to acknowledge your diet history and figure out what didn’t work in the past, so you don’t keep repeating the same diet mistakes. (If you’re frustrated in this department, check out my ebook Why Can’t I Drop the Weight.) Learn to listen to your body, rather than that infomercial promising a brand new you in two short weeks. Specifically, I’m talking about Hunger Quotient (HQ). Everybody has one at all times, and it’s a tool that may be one best ways to lose weight. Nutritious Life is rooted in 8 pillars of health and wellness that lead to the healthiest you that you can build. I always say, it’s not just about the food. If you ignore your stress levels, no matter how hard you’re dieting you’ll still probably gain weight. If you’re skimping on sleep, your body is going to be craving those carbs you vowed to give up and you’ll eventually begin throwing in the towel for a bagel every morning. If you aren’t taking time to keep your desk clean, chances are your pantry and fridge will also suffer. All of these things that have nothing to do with food affect your healthy eating efforts, and eventually, well, affect everything about food. Instead of un-doable resolutions this year, begin to improve a little with small goals, resolutions, and intentions that are guaranteed to bring out the best you. For example, if you’re already into healthy eating and feel your balanced diet is super strong, bring it up a notch by trying to get 2 cups of dark green leafy’s and 5 – 7 servings of veggies each day. If you’re weak in the sleep department, set yourself up with a sleep hygiene ritual to improve your shut eye. You’re already fabulous, no matter what dress size you are. Use the Nutritious Life pillars as your foundation this year and you’ll be ringing in next year in whatever dress size you want.
Why You Need to Eat a High-Fiber Diet
Ask Keri: I keep hearing I should be eating a high-fiber diet. Why? Keri says: You see and hear about fiber every time you open a magazine, turn on the TV and walk down a grocery store aisle. It’s in our faces all the time because it really is that important. Old school thought was that a high-fiber diet was something to worry about when your senior citizen discount became available. But the new school of thought is that fiber is a super important part of a healthy diet at all stages and ages. Because it gets harder as we get older to change our diets, there’s no better time to start chowing down on it than right now. If you pay attention to the fiber buzz, you know that fiber keeps our hearts hearty and (ahem), our bowels regular. RELATED: 20 Foods That Help You Poop Why is a high-fiber diet so important? Dietary fiber is the part of plant foods that your body cannot digest. It’s classified into two categories: the kind that doesn’t dissolve in water (insoluble fiber) and the type that does (soluble fiber). Soluble fiber soaks up water like a sponge and turns it into a gel-like consistency during digestion; it slows the process of digestion and helps your body absorb nutrients. This is why you feel full for a longer period of time after eating a high-fiber meal versus a low-fiber one (ah ha!). Soluble fiber also helps to lower blood cholesterol and manage blood sugar levels. Most soluble fibers also are known as prebiotics. Prebiotics feed the healthy bacteria of your gut, which may help improve your immune system, digestive health and aid in calcium absorption. Yes, you still need to consume probiotics, too. RELATED: Gut Love: 3 Facts About Prebiotics Your Tummy Will Adore Insoluble fiber, on the other hand, helps to speed up foods going through the body and bulks up your poop. (Sounds gross, but it kind of acts as a scrub brush going through your intestines). A healthy diet rich in insoluble fiber is often touted as a best way to lose weight or maintain a healthy weight. It also helps in preventing constipation and reducing the risk of colon cancer. While I prefer to have you eat food and not numbers, you should know how much fiber you need, so you can be aware if you’re getting the right amount. Men need about 30 to 38 grams per day and women need about 21 to 25 grams. If your food has a label, you can check out the amount of fiber listed and add up your daily intake fairly easily. However, many of the best places to get fiber come from healthy foods without labels such as fruits and veggies. I want you to get most of your fiber from vegetables, fruits and whole grains, but when trying to eat more fiber don’t forget about sneaking more in in the form of nuts and seeds too. So, there you have it. A rather blah subject, indeed, but super important for your insides. Now go get your fiber on.
