A Quick Primer on Healthy Portion Sizes

A Quick Primer on Healthy Portion Sizes  Ask Keri: If I’m eating healthy, whole foods, do portion sizes still matter? If so, how do I figure them out? Keri says: Most nutrition experts (including me!) agreed a long time ago that calorie counting is not the best strategy for eating well. That doesn’t mean, however, that portion sizes aren’t helpful. Overeating is still a real challenge for many people, and even nutritious foods like nuts (many of us can relate to that one!) and grass-fed beef can cause weight gain if eaten in excess. I’m not suggesting you start serving your quinoa in a measuring cup or count every single almond you put in your mouth. (You’re way too busy for that nonsense.) But if you learn what healthy portion sizes look like in advance, you can easily draw on that information at meal and snack times to eyeball the amount you’re adding to your plate and, of course, stay in touch with your HQ.  Below, you’ll find basic portion sizes for the major food groups. These will vary person to person, depending on gender, age, bodyweight, and how much activity you’re engaging in, so use them only as a starting point and then listen to your body. Healthy Portion Sizes  Vegetables The best news first: eat ‘em up! With veggies, you don’t have to consider portions. In fact, pile those greens as high as you can. (Unless, of course, your veggies are more oil than they are veggies.) This includes fresh herbs, too, which your taste buds will appreciate.  RELATED: Why You Should Add Spices to Every Meal Fruit Many fruits come in pre-portioned sizes, like apples, bananas, oranges, and peaches. If you can bite right into it, one is probably the magic number. But, if you’re eating an apple and you feel slightly satisfied after just a half, by all means, wrap up the second half. For berries and things you tend to slice, like melon or mango, keep it under one cup. Dried fruit is super sugary (even the no-added-sugar kind), so cut it off at two tablespoons. Finally, everyone’s fave: avocado (yes, it’s a fruit!) is filled with healthy fats, so stick to eating a quarter of one at a time. Grains Whether it’s whole wheat pasta, quinoa, or farro, a half cup (cooked) is usually a good portion size. For bread (you’re of course eating sprouted or sourdough, right?), one slice is a better portion size than two. So, make friends with “toasts” instead of full sandwiches. RELATED: A Modern Guide to Ancient Grains Beans Go with a half cup of cooked black beans, garbanzos, or lentils. But, if these are your only protein source for your meal, you may need more. What else is on your plate?  Nuts and Seeds For nuts like almonds, walnuts, and cashews, 10 or so is a healthy portion. That basically works out to one small handful. For seeds like chia, hemp, or pumpkin, go with two teaspoons. Lean Meat and Fish  For beef, chicken, turkey, and fish, four to six ounces is appropriate for a meal. Picture a bar of soap. If it’s for a snack, stick to two to three ounces. Eggs Two eggs. I recommend saying yes to the yolks, but if you’re sticking to whites, then up that to four. RELATED: Should You Avoid High-Cholesterol Foods? Cheese Go for an ounce of whole, real cheeses like feta, fresh mozzarella, or organic sharp cheddar. That looks like two small cubes, like two dice, or about a half-inch thick slice of a block (depending on the shape!). One last thing to keep in mind: Watch out for dressings, sauces, and condiments. Many people pour them on a little too generously, ruining a perfectly portioned veggie-grain bowl. Stick to just a teaspoon or tablespoon for flavor—and experiment more with no-portions-needed vinegars, herbs, and spices. Take Your Hunger for Nutrition Knowledge to the Next Level If you love learning about portion sizes and the best foods to eat for total wellness, think of how awesome it would be to do it 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. 

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

Will Going Vegan Guarantee Weight Loss?

Beyoncé, Zac Efron, Serena Williams—these are just a few of many celebrities you’ll find touting how a vegan diet transformed their health and helped them shed pounds. Can you be-like-Beyoncé and lose weight from a vegan diet, too?  Possibly. Following a vegan diet means you cut out all animal products including meat, fish, eggs, and dairy. As a result, vegans rely entirely on plant-based foods including fresh fruits and vegetables, legumes, nuts and seeds, and grains. This means there’s a good chance you’re swapping out high-calorie foods like red meat or cheese for nutrient dense fiber rich whole foods, which may  naturally lead to weight loss. A 2016 meta-analysis of randomized controlled trials found individuals assigned to a vegan diet had the highest rate of weight loss compared to non-vegetarian diet groups.  Here’s the catch: There are still plenty of high-calorie not-so-healthy vegan foods that will probably hinder your weight loss efforts if you load up on them. A diet of bagels, Oreos, and french fries may be vegan, but it’s not the path to greater health or to shedding pounds. Plus, many vegan alternatives to meats or sweets are still sneakily high in calories, saturated fat, refined carbs,  and sugars. They also often contain unhealthy fillers and additives. Vegan or not, eating a diet that is as high in whole real foods as possible always wins. A vegan diet can also be lacking in certain essential nutrients if you’re not responsible. Vitamin B12 is almost solely found in animal products, so vegans should consider taking a vitamin B12 supplement and incorporating fortified foods into their diet. Other harder-to-find nutrients in plant-based foods include calcium, iron, vitamin D and omega-3 fatty acids. Avoiding all animal products can be pretty restrictive for some, so you’ll also want to make sure you’re not cutting too many calories or falling into a cycle of yo-yo dieting.  The good news: A vegan diet can boost your health and lead to weight loss when done correctly. If you’re interested in trying a vegan diet to slim down, just be sure to follow a few guidelines: Prioritize veggies You can thank fiber rich veggies for much of the vegan diet’s weight loss benefits. Vegetables are low in calories and high in nutrients and filling fiber, so piling your plate with these nutrient dense foods will keep hunger at bay while providing disease-fighting compounds. Don’t worry, there’s no need to eat salads on repeat. Check out these hearty, delicious plant-based meals for some inspiration.  Watch your portions Weight loss is not as simple as calories in, calories out, but you’ll still need to watch your portions if slimming down is your goal. Even nutritious plant-based foods like nuts and avocados can lead to weight gain if consumed in excess. Use this hunger hack while you enjoy that black bean burger and sweet potatoes fries. Eat your protein If you’re hoping to build some muscle too, then you’ll want to make sure you’re not missing out on this important macronutrient. Plus, protein will help keep you satisfied for longer so you’re not always running to the kitchen or tempted by vegan sweets. Try plant-based proteins like legumes, whole grains, tofu, tempeh, or protein powder. In a rush? Grab one of these vegan protein bars. Skip vegan treats and processed foods Just because it’s vegan, doesn’t mean it’s healthy. The extensive vegan options now lining grocery store aisles make plant-based diets easier to follow, but many are still overly processed and far from their natural whole food state that is associated with the vegan diet’s health benefits. Keep it simple and the long ingredient lists to a minimum. If you do need a sweet treat, try these vegan ones instead.  The Bottom Line Simply switching to a vegan diet won’t automatically improve your health or make the weight melt off. That being said, it’s likely you’ll notice weight loss if following a plant-based diet means eating more nutritious whole foods and less high calorie animal products and refined carbohydrates. You’ll still need to follow some healthy eating habits if slimming down is the goal, so a vegan diet isn’t your only answer to weight loss. (photo: Shutterstock)

What is Chicory Root?

Most people know, by now, that eating a high fiber diet may improve digestion and prevent blood sugar spikes. But, what you may not know is that there is a little root that has heaps of fiber and is found in some of your favorite foods. We’re talking about chicory root. Perhaps you’ve seen it on the ingredient list on your cereal box or favorite protein bar, but may not have given it much thought.  Well, we’re going to give you all the deets on this pretty little plant, and how it can benefit you (and also what to look out for).  WHAT IS CHICORY ROOT? Chicory root consists mostly of inulin fiber, and comes from a plant in the dandelion family. It is commonly ground and often used as a coffee substitute due to its subtle coffee-like woody and nutty flavor.  Other foods high in inulin fiber are leeks, asparagus, Jerusalem artichokes, onions, and garlic.  WHAT ARE THE BENEFITS? Chicory root is primarily composed of inulin, a fiber known for its prebiotic properties. You’ve probably heard about probiotics, the microorganisms that keep your gut happy. Prebiotics are essentially fuel for probiotics a.k.a. good bacteria. In other words, prebiotics feed the beneficial microbes in your gut—and almost half of chicory root fiber comes from the prebiotic fiber, inulin.   The most well-known benefit of inulin is that it aids digestion and helps with bowel movements. It has a mild laxative effect which relieves constipation and increases stool frequency without causing diarrhea. It also helps balance blood sugar and even lowers cholesterol. You can find other prebiotics in the skin of apples, bananas, onions, and beans.  And on top of all that, it’s also high in antioxidants. HOW DO YOU EAT IT? While the root is technically edible, it’s not something you would want to cook and eat straight up; rather, the bitter root is typically ground, roasted, and used as either an additive or a substitute for your traditional caffeinated cup of coffee. The powder form can be added to protein shakes or even used as a flour supplement for baking. It’s important to remember not to overdo it as eating too much can lead to excess gas and bloating (read more about the side effects below).  WHERE TO FIND IT? You can find organic chicory root in ground or powdered form at most health food stores, and from many online retailers. However, you will most likely see chicory root on the ingredient list of processed foods like your favorite cereals, cookies, or bars (that’s how manufacturers increase those fiber grams on the nutrition facts panel).  ANY SIDE EFFECTS?  There are loads of benefits with chicory root which has been regarded as safe by the FDA, but it’s not for everyone. In some cases, eating too much has been found to lead to excess gas and bloating. People with IBS may be more likely to suffer from those GI side effects, especially if they have a lot at once. There are also some rare cases of people with a chicory allergy. So how much is too much? Studies have shown that having up to 10 to 15 grams of inulin per day can increase populations of beneficial gut bacteria without causing bothersome side effects. (photo: Shutterstock)

What’s Better: Several Small Meals or Three Larger Ones?

Ask Keri: Is it better to eat several small meals throughout the day or three larger ones? Keri Says: First, when it comes to diet and our health, it’s a little less about how frequently you eat and more about what you’re eating when you do. But, that’s the very short answer. So here goes… Many observational studies have suggested that smaller more frequent meals might improve metabolic health, satiety and weight. Yet, mixed results from recent intervention studies suggest there is no significant difference between several small meals or three large ones, which means again, there’s not a one-size-fits-all recommendation. Instead, choose the option that works best for you and your lifestyle.  I will say that, over the years my clients have done better when incorporating at least one snack a day within a healthy diet. But, proper snacking is key and that’s a whole other q & a. Here’s a little more on what research has to say:  Metabolism One argument for eating several small meals throughout the day is that it keeps your metabolism revved. Your body uses energy to digest food, so the theory is that the more frequently you eat, the more calories your body is burning. Leblanc and colleagues fed study participants the same number of calories divided into either one or four meals and found that increased meal frequency increased post-meal energy expenditure and fat utilization.  On the other hand, intervention studies utilizing metabolic chambers (a tool for measuring metabolism in a controlled environment) such as this one and this one did not find significant differences in resting metabolic rate or energy expenditure between low and high meal frequencies.  Weight Even if meal frequency doesn’t have an effect on calories burned, does it influence how many calories you consume? The research is mixed as well. Two studies—one in obese men and one in lean men—both assessed how eating breakfast in one meal vs divided into four smaller meals would influence subsequent appetite and energy intake. In both cases, increased meal frequency lowered hunger and appetite, which may mean that several small meals could potentially prevent you from overeating. That being said, only the lean men ended up consuming less in the following meal.  What about overall weight? Many observational studies have noted trends between increased meal frequency and lower risk of obesity. In addition, research suggests that specifically consuming protein more frequently may help preserve lean body mass while decreasing total body and abdominal fat. Still, there are other studies that have not found a significant difference in body weight. For example, an 8-week intervention study of obese adults on a restricted diet did not find a difference in weight loss when participants ate the same amount of calories from 3 meals a day or 3 meals plus 3 snacks a day.  Chronic Disease Risk Factors Maintaining normal blood sugar and lipid levels is key for preventing chronic diseases such as diabetes and heart disease. Some intervention studies have found that eating smaller portions reduces insulin excretion, while others did not find any significant difference in insulin or blood sugar responses.  Mixed results have been found with lipid and cholesterol levels, too. In a 1-year clinical trial, 140 study participants were randomized to eating either three meals a day or three meals plus 3 snacks a day. There were no differences in metabolic variables except for an increase in HDL (aka the good cholesterol) in the 3-meal group. Yet, another small study of nineteen healthy individuals compared 3 vs 9 meals per day and found that more frequent meals significantly decreased LDL (aka the bad cholesterol).  The Bottom Line This one is personal. With various findings likely due to varying study designs, more research is needed.. Regardless, what’s most important is the quality of food you eat, the proportion of nutrients you eat and understanding your behavior and lifestyle. Do you binge if you go into dinner hungry? Or, do you pick all day if you take out even a portioned healthy snack? .  If you find yourself so hungry by dinnertime that you’re scarfing down an entire box of mac and cheese and tearing into a package of cookies, then more frequent smaller meals might be a better fit to prevent poor food choices and overindulging thanks to hunger. Again, I’ve found this to work for most clients. On the other hand, more eating occasions for others might just turn into more opportunities to overeat or rely on less nutritious convenience foods. If your smaller meals aren’t actually small or consist of chips and baked goods, then you might want to stick to three meals a day. Either way, make sure to fuel up on whole foods including those that are high quality protein, healthy fats and high fiber carbohydrates.  –

8 Celeb Diet Secrets That Are Actually Healthy

Like the drink Gabrielle Union says gives her glowing skin and the practice Carrie Underwood swears by to avoid overeating.

4 Simple Tips to Kick Your Late-Night Snacking Habit

It’s not necessarily the terrible dietary devil it gets made out to be, but for some people, late-night snacking can turn into a problem.

5 Surprising Factors that Affect Metabolism

Metabolism is one of those words many of us throw around without giving much thought to what it means or how it works. What is this elusive concept we blame for being “slow” (as we lounge at the beach instead of hitting the gym)? Put simply, metabolism is the process of converting the food (and drinks) we consume into energy. It’s a pretty important process given the fact that the body requires energy to do everything: walk, talk, breathe, digest … you get the picture. Some of our bodies are more efficient at this process than others, hence the popular idea of fast and slow metabolisms. How Metabolism Happens There are three ways metabolism happens: Your Basal Metabolic Rate (BMR) is the number of calories you burn doing nothing, i.e. just letting your body take care of basic functions, and it accounts for the biggest chunk (65%–75%) of total calories burned throughout the day. The thermic effect of food is the energy needed to digest, absorb, transport, and store the food we eat—accounts for about another 10% of calories burned. The thermic effect of exercise is the calories burned while you spin, lift, and pulse, which accounts for the rest. RELATED: 10 Smart, Healthy Ways to Lose 10 Pounds So how can you make sure your body is working as efficiently as possible to burn the fuel you provide and carry out all of its many functions? Metabolism is a tricky process to influence, but these factors may contribute to whether or not yours is happily humming. 5 Factors That Affect Metabolism 1. Weight loss Yes, this one feels like a cruel trick the universe is playing on all of us. After losing a significant amount of weight, metabolism generally slows down, making it hard to keep weight off. You may have heard about this effect after the study on The Biggest Loser contestants’ struggles to maintain their weight loss long-term generated lots of buzz. Some studies have pointed to yo-yo dieting as causing the most damage (with people whose weight has gone up and down repeatedly having the most damaged metabolisms) but other research has refuted that idea. Either way, it’s helpful to know that if you’re someone who has experienced major weight loss, that could affect your caloric burn long after. (In other words, you can’t just revert to your old diet once the weight’s off; you need a serious long-term plan for maintenance.) 2. Strength Training Here’s some better news: Lifting weights (heavy ones, please!) is one simple way to fire up your metabolism. Your body uses more energy to maintain muscle, so building muscle can keep your metabolism in overdrive long after your sweat session is over. High-intensity Interval Training (HIIT) has also been shown to fire up metabolism much more than steady-state cardio. 3. Too Much Exercise However, don’t go crazy lifting heavy and banging out burpee intervals every day seven days a week. Many experts say that if you push your body too far, your body enters an inflammatory, stressed state and your hormones get totally out of whack, which in turn messes with your metabolism. Your metabolism won’t be able to work efficiently unless you give your body time to rest. Balance intense, effective workouts with enough sleep and restorative practices like yoga. RELATED: A 30-Minute Yoga Routine to Fight Stress and Build Strength 4. Stress Speaking of stress…other stressors can also make your metabolism sluggish. Studies have shown women who had stressful experiences the day before a high-fat meal burned fewer calories after the meal, and that chronic stress is linked to long-term fat storage and weight gain. On the flipside, some research links meditation to weight loss, so maybe it’s time to finally commit to trying it? RELATED: A 2-Minute Calming Meditation to Manage Any Stressful Situation 5. Drinking Water Hydration plays a big role in maintaining an efficient metabolism. One small study showed drinking 500ml of water increased metabolic rate by 30 percent. Drinking enough water will help your body metabolize food and will also prevent overeating (since thirst is often mistaken for hunger). Try drinking a large glass of water with lemon as soon as you wake up and continue to drink it throughout the day.

The 10 Most Filling Vegetables

Ask Keri: When I fill most of my plate with veggies, I end up hungry right after I eat. Which are the most filling vegetables? Keri says: I hear you. If you’re subsisting on mostly produce, it can be hard to stay satisfied. Let me share a few pieces of advice before we get to the most filling vegetables. First, the great thing about eating tons of vegetables is you really can eat tons of vegetables. OK, I’m exaggerating, but you should get used to the fact that servings of veggies are always going to be larger than portion sizes for other food groups like meat, dairy, and grains, which all require some restraint. In other words, if you’re eating kale and you want more kale, just eat more kale and please don’t beat yourself up about it. RELATED: A Quick Primer on Healthy Portion Sizes Next, while vegetables should make up the bulk of your diet, you’re never going to feel satisfied if you’re not getting protein at every meal. Shift your habits towards filling most of the plate with greens, but don’t forget to fill the space left with high-quality protein—whether that means grass-fed steak, wild salmon, or beans and grains—and good fats. RELATED: The Essential Guide to Plant-Based Protein All that being said, some veggies—namely those that contain lots of fiber and water—do fill you up more than others. Here’s my go-to list of filling veggies. The 10 Most Filling Vegetables 1. Artichokes Artichokes are one of my favorite foods of all time (they’re the starring snack in my O2 Diet cleanse!). They’re water-rich and just one artichoke contains more than 10 grams of fiber. Bonus: Not only will they fill you up, they’ll also protect your skin. 2. Broccoli In the nutrition department, broccoli shines. It is super fibrous and more than 90% water, so you can expect to feel satisfied after a few florets (OK, maybe more than a few). It also contains compounds that reduce heart disease and cancer risk and prevent inflammation, so it makes sense to give it regular rotation in your diet. RELATED: 7 Delicious Anti-Inflammatory Foods to Eat Daily 3. Peas Peas are high in both fiber and water and provide a surprising amount of protein (8 grams per cup) compared to other produce., This is why you’ve likely seen packaged products and powders made with extracted pea protein. They’re also a great source of vitamins A, K and C, as well as thiamine, folate and manganese. What a powerhouse! 4. Carrots Carrots are rich in fiber and come with a sweet, satisfying crunch if you snack on them raw. Plus, they’re perfect for dipping into a protein-rich dip like hummus or Greek yogurt. The beta carotene in carrots helps boost eye health and its antioxidants help protect your heart. They’re also a great source of potassium and vitamin K. 5. Sweet Potatoes Sweet potatoes are starchy and fiber-rich, as long as you keep the skin on (since that’s where a lot of the nutrient magic is stored). Plus, they’re filled with powerful antioxidants called carotenoids, which come with all kinds of health benefits. 6. Beets The rich pink hue in beets comes from a group of health-promoting antioxidants called betalains. Rich in vitamins and minerals, beets also contain a high concentration of dietary nitrates. These compounds convert to nitric oxide in the body, which dilates blood vessels. This helps to lower your blood pressure, amp up your oxygen intake, and consequently reduce your risk of heart attack and stroke. 7. Brussels sprouts These cruciferous veggies are low in calories but high in the good stuff—fiber, vitamins and minerals. They’re also extra rich in vitamin K, which is crucial for bone health and blood clotting. Read up on the health benefits of vitamin K here. 8. Cauliflower Cauliflower, another yummy veggie in the cruciferous family, is high in fiber and water content helping keep you full and regular. It also contains bioactive compounds that reduce inflammation and lower your risk of chronic diseases, such as diabetes, cancer and heart disease. Cauliflower’s health benefits don’t stop there. It’s also rich in sulforaphane, a potent antioxidant linked to a lower risk of developing certain cancers, including breast, melanoma, prostate and colon. Cauliflower is also a great source of vitamin K, with all the benefits mentioned above. RELATED: The Health Benefits of Cauliflower 9. Asparagus Asparagus is high in glutathione, an antioxidant that plays a major role in protecting your body against damaging free radicals and boosting your immune system. It’s also a great source of folate and vitamins like A, C and K. Asparagus contains compounds that act like probiotics, helping with digestion and preventing bloat. To get all the health benefits of asparagus, try eating it raw or drizzle it with a little avocado oil to add some healthy fats. ​​10. Celery Celery is low in calories (just 15 for 2 medium stalks) yet high in vitamins K and A, folate and potassium. It also contains loads of phytonutrients with antioxidant and anti-inflammatory powers, like luteolin and quercetin. Just beware of all the miracle claims circling around celery on social media. It’s a filling and healthy addition to your diet, but it may not live up to all its hype. Bottom line: Adding any of these veggies to your plate will fill you up while boosting your health quotient. (Image: Shutterstock)

Are There Really Good Calories & Bad Calories?

Today’s topic? Calories. Good calories bad calories, all calories. Is there even such a think as a good or bad calorie? Or is a calorie just a calorie? Though the way most people look at and think about them has shifted, calories (and the counting of them!) are still a hot topic that I get questions on all of the time. How many calories should I be eating to lose 5 lbs in 2 weeks? I eat this many calories, why can I still not fit into my jeans? How many calories are in my favorite chicken parmesan dish? I ate this bag of chips, how many calories are in it? Food is not calories alone. If it was, we would all be able to eat a certain amount chocolate cake and be perfectly healthy. And we know this is clearly not the case. All foods are not created equal. They are complex mixtures of a wide variety of nutrients, vitamins, minerals, fibers, and additives. Though I like to tell people to not focus so much on calories, I am still a dietitian after all, and calories do exist and can be used as a frame of reference in a healthy way. However, they don’t have to be the focal point. Let me show you why. The good calories, the bad calories, and the ugly.

Why You Should Stop Counting Calories

Ask Keri: If I eat 100 calories of jelly beans, isn’t that the same as eating 100 calories of another snack like turkey and avocado? Keri Says: There’s a reason why people say “a calorie is a calorie.” In all fairness, a calorie is a calorie in its most simple form. And for years, it was drilled into our heads that counting calories was the only way to lose weight. Calories are a measure of the energy generated from food once inside the body, and they abide by a simple law of physics: energy in minus energy out equals weight loss or gain.  This is true both in a test-tube and in tightly controlled weight-loss experiments, where people are basically locked-up and fed exactly the same number of calories from different types of diets. Time and again, subjects will lose roughly the same amount of weight, regardless of whether the calories come from low-fat, low-carb, or diets somewhere in between. However, this is far from the complete story. The human body is quite complex and there are many factors at play at all times. Hormones, emotions, cravings, and even our social schedule influence the amount of calories we consume and how our body processes them. So, I’m going to explain why 100 calories of jelly beans is not the same as 100 calories of fresh turkey and a slice of avocado. Stay with me. Why You Should Stop Counting Calories If all calories were created equal, many of us would choose to live in a land of gummy bears and Swedish fish. But food isn’t made up of calories alone. Let’s go back to those jelly beans. The only nutrient jelly beans provide is sugar. Sugar does nothing good for our bodies and actually does a whole lot of harm. During digestion, sugary treats stimulate the hormone insulin to be released. Insulin is good in the way that it helps cells uptake nutrients we eat, but it also inhibits the breakdown of fat and encourages the creation of it when we take in those excess calories. Translation: if we don’t need those jelly bean calories they’ll be turned to fat—fast. This spike in insulin and blood sugar also causes us to feel hungrier sooner, which likely means our hand goes right back into the candy bag and pops another 100 calories in our mouth before we’ve had time to even think about it. And the last nail in the coffin for living on calories from sugar alone is that we will actually die from it. Seriously… sugar alone would eventually kill us. We need nutrients, vitamins, and phytonutrients that real whole foods provide to fuel all bodily processes. Now, a portion of turkey and avocado can also provide the body with 100 calories. But, these calories are loaded with protein, fiber, healthy fats, iron, zinc, B vitamins, and many other vitamins and minerals our bodies needs to perform at an optimum level of health. These nutrients help with body processes from building muscle to improving energy to boosting the immune system to helping prevent cancer, heart disease and a whole host of other benefits. Guess what else these calories do for us? They help to keep you satisfied and full—so we aren’t as likely to go back for seconds—and they keep fat storage hormones in check. By helping to control blood sugar, our insulin release is more stable and we release less fat storage hormones. So, the important takeaway is to watch your total calorie intake, but most important is to eat whole, real, unprocessed foods. And, don’t forget to read the ingredient list of any packaged foods you do eat to get the full nutritional picture. Jelly beans can never replace the nutritional benefits provided by consuming whole, real foods—even if you eat the same amount of calories. Alas, a calorie is not a calorie!

What Yo-Yo Dieting Actually Does to Your Body

Yo-yo dieting sounds something like this: “I want to be 130 pounds by bikini season.” “I want to wear my size 4 dress to the bridal shower in three weeks.” “I won’t get rid of the size small belt because I know it will fit when I get back to working out.” All of these quotes come from actual clients of mine, but chances are they sound awfully familiar to you or someone you know. You work hard to lose weight, only to find it creep back on with a few extra pounds to boot, to then again buckle down to lose again, gain again, lose again, gain again. You have your fat jeans and your skinny jeans, you have your handy rice cake and boiled chicken repertoire on standby, and you’ve bookmarked all your favorite drop-weight-fast workouts on your laptop for when it’s time to get serious. You’re a pro at this. Now, here you are trying to figure out how to lose weight, yet again. But, honestly, between weekend pizza you can’t seem to nix and the bag of candy that speaks to you every day at 3 p.m., you’re exhausted from constantly having to choose whether or not to deprive yourself. Eat it, don’t eat it, eat just a little, skip it altogether. OK, have a bite, cut a whole piece. No, wait, a sliver. Maybe if you eat it fast enough with your eyes closed, it won’t count?  Ugh, you can’t believe you ate that!  You already know how losing and gaining weight messes with your head, but do you know how yo-yo dieting messes with your body? What Yo-Yo Dieting Is Actually Doing To Your Body Whoa, hormones. Yo-yo dieting, including severe calorie restriction and dramatic dietary changes can increase the hormone cortisol, wreaking havoc on your health. It increases your risk of developing diseases like diabetes, heart disease and cancer. There’s tons of evidence that people who live the longest are those who are constantly eating slightly less than they need to be satisfied and maintaining a low body weight for their height. This is, in part, due to hormones being optimized. If you restrict your calories too severely, hormones don’t work as efficiently and your overall health becomes compromised. Nutrient deficiencies pop up and you may end up with dry skin, brittle hair and nails, and a crappy immune system. The bottom line is that dropping too many calories messes with your hormones, which messes with your health. Metabolic meltdown. So 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. 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 aren’t enough calories from food coming in) is never anyone’s goal. 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. Here’s a new way of thinking: don’t exercise to lose weight, exercise to maintain your lean body mass (which helps with weight loss) and to keep your brain focused on your fitness. The more fit you feel, the more motivated you’ll be to skip dessert. Eliminate eliminating. Extreme weight loss is hard on your brain, heart, liver, and kidneys. These vital organs need carbs and calories to do their jobs, and without enough nutrition, they’re at risk for damage. Severely decreased calories can also cause nutrient deficiencies, which in prolonged states can damage bones, skin, and immune functioning. Bottom line: Reducing carbs and calories is fine. Cutting them out completely is not. If you eliminate a whole food group entirely, you’ll end up back on the whole yo-yo dieting cycle again, guaranteed. Say no-no to yo-yo. Rather than embarking on a ridiculous 1000 calories a day diet or ditching all carbs for good, solid research promotes eating a little less of everything at every meal and snack in order to maintain a healthy weight. Learning to feel “satisfied” instead of “full” is key to ending that up and down cycle. Eat a balanced diet and choose clean, healthy foods. Learn how to gauge your appetite by learning about your hunger quotient (HQ). And, plan for your indulgences. It’s easier said than done, but it can be done. Be focused, consistent, and patient.