10 Low Carb & High-Fiber Foods to Amp Up Your Nutrition Game

Uncategorized Jun 07, 2024

High-fiber, low-carb foods are essential to your health, whether or not you’re on a low-carb diet like Keto. A diet rich in these foods boosts heart health while promoting weight loss and digestion. Substituting refined carb-rich foods with low-carb, high-fiber alternatives helps regulate blood sugar to reduce the risk of diabetes, heart disease, and colorectal cancer. 

Despite these incredible benefits, many individuals fall short of the recommended daily fiber intake, which ranges between 25 and 38 grams for adults. Unfortunately, many opt for diets filled with ultra-processed, refined carbs like sugary cereals, baked goods, candy, white bread, and sodas, which lead to weight gain and cardiovascular problems. 

Clients often tell me they struggle because they don’t know which foods to eat. As a nutrition and mindset coach, I love sharing ideas about which foods to integrate into your diet. Here’s a closer look at some excellent low-carb options.


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How Sleep Deprivation Affects Your Weight

Uncategorized Jun 05, 2024

Sleep often takes a backseat in our fast-paced world. Whether we’re working late to meet deadlines, binge-watching shows, or going out with friends or family, many of us sacrifice sleep without fully realizing the consequences—like the impact it has on our weight. Sleep deprivation isn't just about feeling groggy the next day; it wreaks havoc on our waistlines.

Read on to understand why sleep is so important and how it affects our weight.

The Science

When we don’t get enough sleep, it throws off important hormones in our body like leptin and ghrelin. Ghrelin, aka the “hunger hormone,” stimulates our appetite and causes cravings. Studies show that lack of sleep elevates ghrelin levels, leading to increased hunger and overeating. Leptin is the hormone that signals our body that it’s full. When leptin levels are low, it grows harder for our bodies to know that we’ve eaten enough. This imbalance causes overeating and weight gain.

Sleep, Stress,...

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5 Mindset Tips for Maximizing Your Workouts

Uncategorized Jun 03, 2024

Starting a workout routine is both exciting and challenging. Oftentimes, the difference between sticking to your goals and abandoning them lies in your mindset. The right mental approach can transform your workouts from mundane tasks into empowering experiences that propel you closer to your fitness goals and help you transform your body.

Here are five mindset tips to help you maximize your workout routine and unlock your full potential.

1. Set Clear, Achievable Goals

Before you lace up your sneakers or hit the gym, take some time to really define and clarify your fitness goals. Clear and achievable goals are key–whether you want to build muscle, improve endurance, or lose weight. Break goals down into small, actionable steps that you can track over time. Celebrate progress along the way, no matter how small, and never give up—view setbacks as learning opportunities rather than reasons to throw in the towel.

2. Focus on the Journey

Fixating solely on the end result can...

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5 Powerful Mindset Tips for Overcoming Food Cravings

Uncategorized Apr 16, 2024

When it comes to food cravings, mindset can be our strongest ally or our greatest adversary. With the right mindset, we can empower ourselves to make healthier choices and conquer cravings once and for all. As a nutrition and mindset coach, I thrive on helping clients learn how to develop a healthy plan for fighting cravings and achieving their health and weight loss goals—and it really comes down to developing a strong mindset.

Read on for five powerful mindset tips to help you build resilience and overcome food cravings with confidence.

1. Cultivate Self-Awareness

The first step in conquering food cravings is to cultivate self-awareness. Tune into your thoughts, emotions, and physical sensations when cravings arise. Are you truly hungry, or are you seeking comfort or distraction? By understanding the underlying triggers behind your cravings, you can develop healthier coping mechanisms and make more mindful food choices.

2. Challenge Negative Thoughts

Negative thoughts and...

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5 Small Changes to Upgrade Your Lifestyle

transform your body Apr 11, 2024

Adopting a healthy lifestyle is a great path to transform your body, rather than a strict diet that is difficult to stick to. Changing your mindset and habits creates long-lasting results that benefit your appearance, health, and longevity. The good news is, these changes can be small, incremental steps that are easy and painless to adopt.

Below are some easy-to-implement changes that can help you transform your lifestyle and achieve the results that you want.

1. Try New Things

Every week, try something new that you know is healthy for you. Make a stop at the juice bar and load up on a green medley. Get a steamer and use it every day for a week. Hide your keys for the weekend and walk everywhere you need to go. Take a new exercise class that you’ve never even heard of. Whatever you accomplish will serve as inspiration and fuel your motivation for coming weeks.

2. Drink Tea Every Day

The benefits of green and white tea, as well as many other types, have been shown to improve...

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5 Ways to Eat More Lean Protein

Lean protein is essential for a healthy diet—whether you’re trying to lose weight, build muscle, or improve your overall health. As a transformational nutrition coach, I often recommend a diet rich in lean protein because it is a weight loss powerhouse! It is the most thermic of all macronutrients, which means it requires more energy to digest and metabolize, and it builds lean muscle mass, which helps you burn more calories every day. Lean protein also staves off cravings and helps you feel fuller longer so that you can control your hunger and make better choices.

Here are 5 easy ways to add more protein to your daily routine.

1. Start With Protein-Packed Breakfasts

Swap sugary cereals or refined grain pastries for protein-rich options like eggs, Greek yogurt, chia seed pudding or protein smoothies. These options offer a substantial dose of protein but also help keep you feeling satisfied and energized throughout the morning.

2. Snack Smart

Opt for protein-packed snacks...

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5 Tips for Working Out at Home

Uncategorized Mar 19, 2024

At-home workouts started trending at the beginning of the pandemic and have been a go-to ever since. Exercising at home is the perfect solution when time is short and has made healthy lifestyles more accessible than ever. Everyone from working professionals and students to new moms has discovered the benefits of squeezing in a workout at home. Since there is no longer any excuse, we can all become pros at exercising at home.

Here are some tips to help you uplevel your at-home workouts.

1. Invest in Equipment

It’s true that some workouts require no athletic equipment—we’ve seen all those influencers training with skillets and wine bottles. As a transformational nutrition coach, I recommend upgrading your workout with a few key pieces of equipment. Simple items like dumbbells, resistance bands, a yoga mat, and stability balls add variety and challenge to your workouts.

2. Create a Dedicated Space

A dedicated workout space sets the stage for success. Whether it's a...

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5 Tips to Supercharge Your Metabolism & Boost Weight Loss

Uncategorized Mar 14, 2024

Metabolism is like the body's engine; it’s responsible for converting the food we eat into energy. A faster metabolism means that our bodies burn calories more efficiently, which boosts weight loss and improves our overall well-being. As a nutrition and mindset coach, I like to share ways that my clients can supercharge their metabolism safely and naturally.

Here are 5 tips to help you do just that:

1. Prioritize Strength Training

While cardio exercises like running and cycling are excellent for burning calories in the moment, strength training offers long-term benefits by increasing muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories even at rest. Incorporating resistance exercises into your workout routine a few times a week helps build lean muscle and boosts your metabolism over time.

2. Quench Your Thirst

Drinking an adequate amount of water is essential for overall health. It’s not just a thirst-quencher...

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10 Foods That Keep You Feeling Full

What we eat plays a pivotal role in weight loss, health and overall wellness. A balanced diet is key—but if you’re trying to lose weight, it’s also important to eat foods that fill you up so that you can maintain energy without experiencing hunger pangs and cravings. Feeling constantly hungry can derail even the most dedicated meal plans, but you can avoid this with the right foods. Part of my job as a transformational nutrition and mindset coach is to help clients find foods that help them optimize their health—and actually help them lose weight.

Read on to foods that will curb your appetite and help you reach your health goals.

1. Lean Chicken Breast

Lean protein sources like chicken breast make an excellent choice, especially if you’re trying to lose weight. Chicken breast is a high-quality, complete protein that takes longer to digest, keeping you feeling full for hours. It’s packed with essential amino acids that help you build more lean...

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Mastering Healthy Meal Prep: Tips from a Nutrition Mindset Coach

Uncategorized Feb 08, 2024

Finding the time and energy to consistently prepare healthy meals can feel like a daunting task. However, with the right strategies and mindset, meal prep can become an enjoyable and sustainable habit that supports your health and wellness goals.

Planning and preparing meals in advance makes life easier and has great benefits. It helps you achieve nutritional consistency—you can control the ingredients and portion sizes of your meals, ensuring that you consistently eat nutritious foods. Meal prep also saves time and money and reduces stress. You’ll reduce the temptation to order takeout or eat out, and not have to worry about what to eat each day. This helps prevent impulsive, unhealthy food choices.

Here are some invaluable tips for mastering healthy meal prep using my expertise as a nutrition mindset coach.

1. Start with a Plan

Planning is essential for successful meal prep is planning. Start by creating a weekly meal plan that includes a variety of nutrient-dense...

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