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!
Multiple Meals From One Dinner
I love having leftovers around that can be used in all kinds of ways to mix and match and help make super fast, healthy, and of course yummy meals! Here’s a glimpse at how I use leftovers from a basic weeknight dinner. The dinner: From that I make (and you can too!): A dinner meal that can be deconstructed into multiple different breakfast options, lunch options, and snacks is a win in my home! Dinner: Herbed Brown Rice, Grilled Lemon Chicken and Roasted Broccoli and Red Onions Herbed Brown Rice Yield: About 3 cups, cooked Ingredients: Herb dressing: Use a blender or food processor to blend olive oil, chives, basil, red onion, salt and pepper. Directions: Roasted Broccoli and Red Onions Ingredients: Directions: Lemon Grilled Chicken Ingredients: Directions: Tip: If the chicken breast is too thick, the breast can be sliced laterally but not all the way through to make a butterfly cut and have a thinner chicken breast. Breakfast options: Scrambled Eggs With Veggies, Chicken and Brown Rice Ingredients: Directions: Brown Rice Cereal Ingredients: Directions: Any nuts could be used in place of the walnuts or can even use a nut butter. Avocado Toast Ingredients: Directions: Lunch Grilled Chicken Salad Bowl Ingredients: Directions: Snack RELATED: 6 Rules for Eating Leftovers So You Don’t Get Sick (Featured Image: Unsplash)
5 Ways to Fight Winter Skin With Food
Winter skin is upon us. Was that a collective sigh I just heard? When the temperature drops, we all love rocking cozy sweaters, colorful scarves, and fuzzy earmuffs. But the flaky skin, scaly patches, and hard-to-reach itches are the not-so-beloved aspect of this season. Rather than succumbing to winter’s wrath, try combatting winter skin from the inside out. Eating certain healthy foods and applying others topically can give your skin a smooth, rosy glow no matter how cold it gets. 5 Ways to Fight Winter Skin With Food 1. Tea Baby, it’s cold outside! So why not curl up with a warm cup of tea? While you might not be as thirsty in winter as you were during the summer heat, staying hydrated in the cold is equally essential. Drinking 8–10 glasses of water or tea per day can help flush out toxins, prevent the skin from drying, increase cell turnover, and keep your skin young and fresh. Just be sure to combine drinking plenty of water and/or tea with applying plenty of moisturizer. Moisturizers help hold water in the skin’s top layer, so they work hand in hand with water. This translates into great, glowing skin despite the harsh winter weather. 2. Orange and Green Food No, we don’t mean M&Ms! Orange veggies, such as carrots, squash, pumpkins, and sweet potatoes, are full of carotenoids. Carotenoids increase our defense against the sun’s damaging UV rays (remember, it’s important to always use sunscreen for protection, even in winter). They also help prevent acne breakouts and flare-ups that can make your skin blemished and blotchy. Try a pumpkin yogurt mask for a little winter skin pampering. Green foods, such as kale and spinach, are full of vitamin C, which can act as a food equivalent of the fountain of youth. Vitamin C helps repair skin by building collagen that wards off those pesky wrinkles. Eat at least one orange and one green food every day and your skin will thank you! 3. Healthy Fats We love fat. We aren’t talking about the kind you find in pie and french fries, but rather the healthy fats found in salmon, avocados, and chia seeds. These foods contain omega-3 fatty acids, which aid in heart health and weight loss. But did you know they also give you healthy skin? They help reduce inflammation and prevent collagen breakdown (translation: less wrinkles). Looking for some healthy snacks? Simply mix 2 tablespoons of chia into your yogurt for an added 5 grams of omega-3s, or sprinkle some flax into a midday cup of oatmeal. One food that’s as good in your belly as it is on your face is avocado. Avocados contain monounsaturated fat and are rich in vitamins A and E. Vitamin E enhances your skin’s collagen production (leading to smoother skin) while sealing in vital moisture. Try this avocado face mask and let this double-duty powerhouse work its magic on your dry winter skin! 4. Colorful Fruit Fruits such as blueberries, blackberries, and cranberries are rich in antioxidants. Antioxidants not only fight damaging free radicals in your body, but they also can fight those winter skin blues! Antioxidants help protect your skin against damage caused by the sun and harsh cold weather conditions. Blueberries have the added benefit of containing compounds that slow wrinkles and the effects of aging. Think of antioxidants as your youth elixir, keeping you beautiful, ageless, and energized no matter what the weather has in store. 5. Salmon Not only is it a delicious source of protein, but salmon is also full of skin-enhancing omega-3 fatty acids. Omega-3s allow the skin’s ceramides to hold onto water more effectively. Ceramides act as the glue that keeps cells locked together, forming a barrier that keeps hydration in. When ceramides deplete, skin grows dry and irritated. The healthy fats in salmon moisturize the skin from the inside out, reducing the inflammation that leads to dry skin and psoriasis. Salmon is also packed with vitamin E and zinc—both vital nutrients for maintaining supple skin (and strong hair and nails!). Consuming salmon just twice weekly helps your skin hold onto its natural moisture, plumps your fine lines, speeds up the healing of breakouts and rashes, and prevents dehydration and roughness during harsh winter weather. (Image: Shutterstock)
Will Hanukkah Ruin My Diet?
Ask Keri: Will indulging during Hanukkah completely ruin my diet? Keri Says: People always ask me, “how bad is it to eat chocolate every day?” I also hear things like, “I know it’s bad, but I have to have a cookie with my tea in the afternoon.” I think what’s actually being asked is: will indulging in some of my favorite things undo all my weight loss or healthy weight maintenance efforts? What if I have something decadent every day? I’m opening up this topic once again because a client I worked with recently has lost 40 pounds this year and is worried that celebrating 8 nights of Hanukkah will set her way back. I’m sure it won’t surprise you that when she asked, “Can I truly celebrate all 8 nights without ruining all of my hard work?” my answer was a resounding YES! I have tons of experience navigating holidays and celebrations with clients successfully. YOU can do it, too. Here’s how. Step 1: Eat as clean and simply as possible during the day. You should have one or two go-to healthy breakfasts, healthy lunches, and healthy snacks that you enjoy and can bounce between. For example: Breakfast #1: 6 oz Greek yogurt, 10 almonds, 1 cup blueberries Breakfast #2: 2 hard boiled eggs, 1 cup spinach, 1 sliced tomato Lunch #1: 5 oz grilled chicken, 2 cups kale, tomatoes, cucumbers, sprouts, ⅓ avocado Lunch #2: 12 oz turkey and vegetable chili, celery and carrot sticks, 1 tablespoon sour cream Snack #1: Green apple and 2 teaspoons nut butter Snack #2: Crudités and 2 tablespoons hummus Step 2: Make dinner a party of lean proteins, such as beef, chicken, beans, fish, or lentils over a piled-high plate of salad greens and veggies prepared with little added fat. Step 3: Make a promise to yourself (and with us as your witnesses) that you will NO LONGER call your indulgence “bad” but will now call it what it is: a “conscious indulgence”. And make that indulgence part of your celebration, with not a speck of guilt or judgment in sight. RELATED: Why You Should Eat Pumpkin Pie and Enjoy Every Calorie So, go ahead and add a planned treat to your meal—maybe a slice of challah, a perfectly fried latke, or a little bag of Hanukkah gelt (90 calories, 5 grams of fat). There is definitely room in your clean and beautiful day of eating for a planned indulgence. Since you get 8 nights, you don’t need the latke, challah, and gelt all at once. You can spread them out with one treat each night. Just like you did with your Halloween candy, you decide if it’s “better” to indulge in one day, like we do on Christmas, or stretch out the pleasure of the food over 8 nights, Hanukkah style. Whatever you choose, make a plan to stick to your healthy way of eating and plan your conscious indulging mindfully. Happy holidays!
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
3 Ways to Stop Emotional Eating This Holiday Season
Emotional eating is totally a thing, and if there’s ever a time that it’s more likely to happen, it’s the holidays. What exactly is emotional eating? For starters, emotional eating is a response to both bad and good emotions—although emotional eating due to positive emotions usually gets a lot less attention. Some of us are self-proclaimed stress-eaters. I’m thinking about the college students cramming for exams and downing bags of chips and M&Ms while they’re studying. Power-eating popcorn during a suspenseful movie also comes to mind. RELATED: Healthy Eating 101: How to Eat Healthy in College Others of us chomp our way through disappointment, sadness and loneliness. You pick up the pint of ice cream when you find out your end-of-year bonus isn’t coming through, or comfort yourself with a pound of holiday fudge because you can’t get home for Christmas. The holidays are filled with mixed emotions and it is usually a stressful time. Couple that with celebrating the togetherness of the holidays with a stocked fridge and pantry. And when I say stocked, I don’t mean with healthy foods. I mean packed full of all the I eat this once-a-year-foods—things like peppermint bark, snowflake cookies and eggnog. Emotional eating has nothing to do with hunger, nutrition or wellness goals. Food is not made up of only vitamins, minerals, phytonutrients and fiber. It’s also made up of stuff that connects us to our feelings. So, how do you stop emotional eating? And how can you make it through the emotional roller coaster of the holiday season without throwing your goals out the (perfectly trimmed) window? Great question. RELATED: Enroll in Keri Glassman’s 4-Part Emotional Eating Course Here are my top tips for how to stop emotional eating. Keri Glassman’s Top Tips to Stop Emotional Eating Reframe your intentions Yes, you could choose to go through the holidays focusing on the guilt for not remembering to buy your colleague a gift, sleep-deprived because you’ve been burning the candle at both ends to get everything done, stressed out because the holiday cards haven’t arrived … and so on and so on. You could also choose to get through the holidays mindfully. Making the choice to focus on celebrating the company you keep, being in the moment and giving attention to your holiday traditions. This may help keep from getting too stressed, overwhelmed, and reaching for the soothing arms of that hot cocoa with whipped cream and chocolate drizzle. For when you do feel stressed (hey, it happens!), try keeping a warm mug of tea on hand. It will serve many purposes: The heat and smell will soothe and relax you and your feelings, it will hydrate you, and it will serve as a reminder to keep your wellness a priority. Know that YOU are in control You do not have to be a victim of the stress and general emotional energy-suck of the holidays. Instead, try this: Decide in advance what you’re going to bring to Aunt Edna’s holiday potluck (rosemary spiced nuts, anyone?), so you know you have a healthy snack on hand. Have a satisfying and healthy dinner before you head out to the office party so you don’t wind up making puff pastries your meal. Or, go ahead and make the decision to stick to seltzer with a sprinkle of pomegranate seeds instead of champagne. Keeping a food journal is also helpful. For one, it will help you see that the “binge” you thought you had was actually just a little too much brie, but it will also help you eat less. Knowing you will have to write it down will make you think twice before going for seconds of the pie. Bottom line: Feeling empowered helps you control your emotions and your eating. Triple D yourself Finally, use the three Ds when you’re trying to stop an emotional eating situation. Delay. Slow yourself down. Don’t head straight for the food. Start with a glass of water, tea or seltzer and make a conscious decision to slow your intake. Nobody is going to rip your plate out from under you and the appetizer tray will still be there in 15 minutes. Slow down, friend. Distract. You should be catching up with friends and family. That is what the holiday season is really about. Distract yourself by talking to your loved ones, checking out the ornaments on the tree, or lending a hand to the host. Disarm. Don’t keep unwanted food in the house. Don’t hover over the buffet table. Out of sight, out of mind. On a similar note, don’t bring sweets and treats home. Keep your home focused on health and wellness by stocking up on winter produce such as grapefruit, clementines, pomegranate and root veggies. RELATED: How to Add Winter Produce to Your Diet (and Why You Should)
9 Weight Loss Tips During Thanksgiving
You’re looking for weight loss tips because you want to do Thanksgiving differently this year, right? Usually, you eat until you’re stuffed, fall asleep on the couch, and wake up in the 4th quarter of some football game. If this is you, we promise you, you’re not alone. If football’s not your jam, you might retreat to a bedroom and pass out in a food coma on a proper bed. You tell yourself it was all that tryptophan from the turkey. But does the tryptophan in turkey really make you feel tired? Not really. Turkey contains an essential amino acid called L-tryptophan, which the body uses to produce the brain chemical serotonin. Serotonin can help us sleep by improving our mood and promoting relaxation. As it turns out, turkey contains almost the same amount of tryptophan as chicken, pork, and beef. What’s more, egg whites, soybeans and cheddar cheese have even more tryptophan than turkey. So, what are the real culprits behind your post-Thanksgiving marathon nap? Aside from typical overconsumption of food and alcohol, it’s usually just the result of too many carb-heavy foods and throwing your healthy diet out the window. Mashed potatoes, corn bread, stuffing, and apple pie—oh my! All of those starchy carbs can quickly raise blood sugar and may encourage sleep. This year, begin a new tradition. Eat a little less, drink a little more (water!), feel a lot better, and maybe you won’t even need the nap. You’ll be ready to show Black Friday who’s boss. 9 Weight Loss Tips During Thanksgiving 1. Begin with breakfast. Eat consistently throughout the day beginning with a well-balanced, healthy breakfast. 2. Eat before you party. Choose from your arsenal of healthy snacks before you go to a holiday dinner. To control hunger, try eating two high-fiber crackers with 2 teaspoons of natural nut butter or a hard-boiled egg as a pre-party snack. 3. Offer to bring a dish. There may not be many healthy foods offered at your party, but that’s OK. By bringing your own healthy dish, at least you’ll have one go-to—and you’ll know exactly what’s in it. 4. Turn on your healthy food radar. Load up on lighter and cleaner appetizers with healthy fats, such as crudité with a portion of hummus. 5. Set your sip limit. Give yourself a drink maximum before the meal begins. Remember to sip slowly and choose lower-calorie and low-sugar options such as vodka and seltzer or wine spritzers. 6. Exercise! An hour spent burning calories will also motivate you to make healthier choices later in the day. 7. Control your portions. This includes veggies. Unless you’ve prepared them, they could be loaded with sneaky ingredients such as margarine or sugary sauces. (Here’s a handy portion control hack for you to try.) Don’t let desserts derail your healthy lifestyle either. Slice your own pie so you can control the size. And skip that crust. 8. Listen to your body. Stop eating once you’re slightly satisfied. Period. You’ll have much better memories of a meal enjoyed than a meal overindulged in. Focus on your family and friends, not food. 9. Drink plenty of water. Drinking adequate water promotes what’s known as a thermogenic state, which increases your metabolic rate. This will help to keep you from overeating and help you feel full, so you don’t actually stuff yourself full. 10. Enjoy your day. And here’s a bonus tip for you. When it comes to Thanksgiving or any gathering of family and friends, don’t forget to enjoy your day. Consciously and wisely (with the tips here) indulge in your favorite foods and have a very happy Thanksgiving. Take Your Hunger for Nutrition and Wellness Knowledge to the Next Level If you love learning about the best foods, drinks, and lifestyle habits for total wellness, 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. (Images: Shutterstock)
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
10 Foods That Help You Sleep
Having trouble sleeping can really take a toll on your health, which is precisely why Sleep Deep is one the pillars of living a Nutritious Life. In this fast-paced world we live in, getting your zzz’s can be a challenge sometimes, and knowing exactly which levers to pull to improve your sleep can be a mystery. Let’s take a look at everything you’ve probably already tried so far: You banished your phone from your bedroom. You swore off sugary treats post-dinner. You added essential oils to your bedtime routine for a touch of sleepy-time aromatherapy. You even have the most comfy Essentia bed ever. Yet, you still can’t get enough shut-eye—and it’s annoying. Really annoying. Your lids are shutting mid-meeting and you’re wasting cash on workouts you’ve signed up for and skipped. You just don’t feel your best. Well, guess what? We’ve got a little secret for you… Science tells us that just like there are healthy foods that help you feel energized and ready to take on the world, there are also foods that help you sleep, which means you will indeed be able to take on the world the next day. Eating more and sleeping more? Sounds like a beautiful thing to us. 10 Foods that Help You Sleep 1. Almonds + Cashews These go-to nuts contain magnesium, a mineral which acts like a natural sedative. Even a small deficiency in magnesium can lead to trouble in the sleep department. Try one slice of Ezekiel toast with two teaspoons of almond or cashew butter with a sprinkle of cinnamon as an afternoon snack. 2. Apricots Not only pretty and deliciously tangy-tart, they’re chock full of vitamin C which can help relieve stress. Vitamin C-rich foods have been shown to help your body recover faster from stress, and fewer rattled nerves may mean a mellower slumber. Try two dried apricots (sans sugar and sulfur) cut up and added to your afternoon Greek yogurt. Be mindful of the higher calorie count of dried and go for fresh if you have trouble controlling portions. 3. Asparagus These green stalks are famous for helping us beat the bloat but they are also high in folate. Folate is essential for a healthy cardiovascular system and a deficiency of it has been linked to anxiety and mood regulation, both which can affect our slumber. Drizzle a little avocado oil over a few stalks, sprinkle with sea salt and pepper, and pop in the oven at 400°F for about 15 min. Top with a drop of balsamic vinegar. YUM. 4. Bananas Sweet and creamy, this fruit is a source of melatonin, a sleep hormone, as well as potassium, which helps normalize heartbeat. Try banana “ice cream” (pureed frozen bananas) topped with one tablespoon chopped peanuts for a perfect night time sweet fix. 5. Chamomile Tea Made from a tiny European flower in the daisy family, this tea, with its soothing mild flavor, is an age-old remedy for soothing yourself to sleep. Some health experts insist it can be more effective than sleep medications. Get in the habit of sipping slowly a cuppa chamomile nightly with a drop of steamed almond milk. RELATED: Sleep Procrastination: What It Is and How To Stop Doing It, Pronto! 6. Cheese Particularly swiss or cheddar, cheese is a good source of tryptophan. Tryptophan is an amino acid that encourages the release of melatonin. The hormone melatonin helps to decrease the time it takes to fall asleep, increases sleepiness, and may also increase the amount of time you spend asleep. An anytime-snack is one ounce of cheddar and apple slices. 7. Nutmeg The smell screams “apple pie,” but researchers have shown that nutmeg improves blood pressure and cholesterol levels, and it’s also earned a reputation as a home remedy for menstrual cramps and anxiety. Sprinkle nutmeg on your morning oatmeal or afternoon apple. 8. Popcorn Carbohydrates make tryptophan, an amino acid important for sleep, more available to the brain. Popcorn is a whole grain and packed with fiber, so you digest these carbs more steadily, making it a perfect night time snack. Air pop this movie-time fave and sprinkle on a little Parmesan cheese, cinnamon, or sea salt and pepper for amped-up flavor in your popcorn bowl. 9. Tart Cherries Considered a symbol of immortality in ancient China, this fruit is loaded with anthocyanins, an important type of antioxidant that lowers inflammation, as well as cholesterol and triglyceride levels. But they’re sleeping beauties, too, since cherries are a natural source of melatonin. Mix one tablespoon dried tart cherries with one tablespoon sunflower seeds to use as an oatmeal topper or anytime snack. Or, simply sip some tart cherry juice before hitting the sack. 10. Salmon Scientists are also studying the effects of omega-3 supplementation because these wonderful fatty acids are not only the building blocks of the brain, there’s also evidence that omega-3 fatty acids can fight depression, improve sleep, and boost libido. Salmon is super versatile and can be enjoyed any time of day. Go cured or raw and enjoy a lox breakfast or sashimi lunch, or try it dehydrated as jerky for an on-the-go snack. Or pop it in the oven with some lemon and dill for a quick and healthy dinner. So there you have it: 10 foods that help you sleep better, which gives you energy to work out the next day, motivates you to eat healthier and stay hydrated, helps you stress less and nurture yourself, and helps you love more and live consciously. And that, dear friends, is living your most Nutritious Life. Take Your Hunger for Nutrition Knowledge to the Next Level If you love learning about the best foods to eat for sleep and overall wellness, think of how awesome it would be to learn and share all about nutrition 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
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
3 Quick and Healthy Lunch Box Ideas
Some days, it can be hard enough to figure out what you want for lunch, never mind your kids. And, let’s face it, sometimes healthy and exciting lunch box ideas can be hard to come by. You know you need to pack a nutritious lunch for your kids in order to keep them sharp and help them power through their day. But whatever you put into their lunch box better also be tasty, or they won’t give it a second look and will gladly munch on their friends’ extra cookies and crackers instead. So, what’s a time-pinched, busy mom with school-aged kids who need to eat healthy, delicious meals to do? Check out our three simple lunch box ideas, of course! 3 Quick and Healthy Lunch Box Ideas for Kids Peanut Butter & Jelly Old school processed peanut butter and sugary jelly squished between white bread is a nutrition nightmare. However, this lunchtime staple can be transformed into a nutrition powerhouse before you can say YUM! Here’s how to make over this old standby: Upgrade the sugar-heavy processed peanut butter with a natural peanut butter or other nut or seed butter (think almond butter, cashew butter, or even sunflower seed butter). Swap ultra-processed white bread for whole grain bread, Ezekial bread, or high-fiber crackers. While you’re swapping, why not switch out a store-bought, sugar-filled jelly with freshly sliced strawberries, an all-fruit spread, or even dehydrated fruit for a little crunch? Dehydrated fruit pulls out a bunch of the sugar and takes nutrition up a notch with vitamin C and fiber. Just be sure to watch for added sugars in store-bought varieties—if you can dehydrate the fruit at home, that’s even better. Rice & Beans It’s challenging to improve on rice and beans, but even the most devoted legume and whole grain lover has to admit that cooking time is a factor in making this perfect pair. Not only that, but white rice and your same ole beans deserve to be leveled up a notch. If your modern self doesn’t have hours to labor over those beans, whip up some quinoa in the 20 minutes it takes to help your daughter decide on her outfit du jour and pair it with faster-cooking legumes, like lentils or peas, for a delicious balance of fiber-rich, nutrient-dense flavor. In a real time crunch? Lean on BPA-free canned lentils. They’re just as delish, and it doesn’t get much faster than opening up a can. Top your concoction with avocado, salsa, sriracha (if you have a daring kid!) or sour cream to turn it into a meal. While this speedy-prep option is a time saver, it also offers all the fiber, B vitamins, and nutritional benefits of the classic version, so you’re not losing a thing by taking a shortcut. RELATED: Try These 5 Healthy Snack Ideas that Require NO Skills Milk & Cookies While nothing could possibly replace the taste and comfort of this yummy duo, nutritional improvements are easy to sneak in with no loss of flavor. Small swaps and substitutions go a long way, and your kiddos will never notice the difference. At the very least, make your cookies at home versus leaning on store-bought varieties. This small trick alone is a major healthiness upgrade. Halve the sugar in your cookie recipe. Spoon in some flax meal and replace all-purpose flour with almond flour. Upgrade your milk by making it organic or switching to unsweetened almond milk. Ready to take things a step further? See if you can get your kiddos on board with Three-Seed Energy Balls and a beautiful green Iced Almond Matcha Latte for a combo full of plant-based protein, fiber, antioxidants, and healthy omega-3 fatty acids. Sweet, satisfying, and healthy—sounds like a win to us! If you’re looking for a smarter, faster swap for traditional packaged snacks, Sunnie Snacks is a game-changer. These on-the-go snack kits bring together real, wholesome ingredients with kid-approved flavors (think pizza dippers and hummus plates). They skip the refined sugar, seed oils, and mystery ingredients you don’t want in your child’s lunchbox while still delivering the convenience every parent needs. While not every lunch box idea will be a home run, we bet these three options will end up on regular rotation. Here’s to happy, healthy kiddos… and happy, healthy mamas!
