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.
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...
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.
Planning is essential for successful meal prep is planning. Start by creating a weekly meal plan that includes a variety of nutrient-dense...
Your weight loss journey is not just about shedding pounds; it's a transformative process that involves reshaping your mindset. Your thoughts, beliefs, and attitudes play a pivotal role in determining the success of your weight loss efforts. Read on to discover what a nutrition and mindset coach recommends to help you achieve your weight loss goals and cultivate a positive relationship with your body.
Start by setting specific, achievable, and realistic weight loss goals. Break them down into smaller objectives to make them more manageable—and so you can celebrate along the way.
Shift your focus from the number on the scale to your overall well-being. Create goals related to increased energy levels, improved mood, and enhanced physical fitness.
Embrace self-love and acceptance throughout your weight loss journey. Challenge negative...
When you’re trying to lose weight and transform your body, there are many factors to consider. You’ll want to work on your mindset, adopt a healthy lifestyle and take basic steps like increasing your daily calorie burn. In short, you’ll need to increase the number of calories you expend daily and try to eat less calories than you burn. This requires a commitment to exercise and setting fitness goals, which a transformational nutrition coach can really help you with.
Read on for a few ways to burn more calories in your everyday life.
One of the best ways to improve your overall health and boost your caloric burn is cardiovascular training. This doesn’t mean jumping on the same machine every day and doing the same number of minutes. To boost results and caloric burn, you’ll need to regularly increase the intensity and duration of your workouts. In other words: UPLEVEL CONTINUOUSLY. The longer time you exercise increases both the...
The New Year is an exciting time, a fresh start for people to make changes that will improve their lives. If you’re a typical American, you probably have made weight loss one of your New Year’s resolutions. I like to make commitments rather than resolutions, but no matter what you choose, you need some strategies to help you reach your goals. It’s actually an ideal time to start working with a nutrition mindset coach if you haven’t already.
Read on for some excellent tips that will help you transform your body in 2024!
Instead of swearing off your favorite foods forever—which we all know isn’t going to stick—make peace with them. If you love chocolate, don’t swear it off for good, because you’ll most likely binge when you do get your hands on some. Don’t have it constantly sitting in your pantry or on your desk but allow yourself a treat on your cheat day.
Don’t strive for an ...
The holidays are here, and for many Americans, this translates to overindulging and weight gain. The good news is—it doesn’t have to be that way. If you’ve worked hard all year to transform your body and improve your health, you can maintain those results and still enjoy your holidays.
Read on for three simple strategies you can use to navigate the holiday season.
With a little strategic planning, you can enjoy your favorite holiday treats while staying on track with a healthy diet and lifestyle. Write down the meals during which you’re going to allow yourself to enjoy your favorites—not just any treats, but the ones you really look forward to. Once you’ve allotted those meals, make a plan to compensate for those splurges by cutting a few extra calories during breakfast and lunch on the days you eat them. It’s also a great way to plan ahead so you can make sure to get the proper amount of nutrients as well.
Mindset is everything when it comes to losing weight! The right mindset can make all the difference when it comes to experiencing long-lasting success with a healthy diet and lifestyle. It’s essential for weight loss and staying on track—without it, you can easily fall into unhealthy habits. A strong mindset will help you avoid yo-yo dieting so that you can achieve long-term results.
Read on for tips on how to develop a strong mindset for losing weight.
A solid plan is essential for success. Set clear, achievable goals for your weight loss and overall health. Write them down—many neuroscientists believe that writing down your goals helps you achieve them. You can then work with your nutrition and mindset coach to put strategies in place to achieve them. Don’t be basic—avoid limiting your goals to just losing a set number of pounds. Instead, set clear, specific lifestyle goals that will boost your health, fitness and wellness. Here are...
That magical holiday and the accompanying feast have come and gone—and if you stayed on track, you are one of the few. The good news is, whether you’ve been working with a nutrition coach or following your own program, you can get back on track and minimize the damage without missing a beat. Here are three awesome ways to get back on track and undo some of that Thanksgiving damage.
This means get rid of the leftovers. If you didn’t give them away at your dinner, donate them to a local shelter as soon as possible (no, we’re not kidding). Then do a clean sweep of your pantry and refrigerator. Get rid of all the processed foods and simple carbs that you may have stocked up on for your holiday preparations. Then hit the supermarket and reload on healthy, low carb snacks and foods.
While it may seem harder than ever to motivate, it’s essential that you jump right back into your fitness routine. Go to the gym,...
Splurging on Thanksgiving can be difficult to resist—even for a nutrition and mindset coach! But holiday binges can set off a snowball effect that completely derails your progress. Having a plan can make the difference between a successful holiday season or one filled with regret. Read on for some ways to minimize stress and stay on track this Thanksgiving and beyond.
The worst time to stray from your workout routine is when you’re indulging more than usual. Why not do the opposite and schedule extra workouts this holiday weekend? Exercising in the days leading up to and following Thanksgiving will steady your metabolism and burn extra calories. Do your regular workout routine the morning of, even if it means getting up early. This will help minimize holiday stress and start your day off right.
A common practice is “saving up” until dinner—basically starving all day and then unleashing...
When you’re trying to lose weight and transform your body, it’s essential to consume protein—yet it’s just as important to get the macronutrients your body needs to build lean muscle and be as healthy as possible. Macronutrients are vitamins and minerals that your body can’t produce on its own but requires to function properly, which means they must come from your diet or supplements. The good news is, you can get these macronutrients from produce, especially green vegetables.
As a transformational nutrition coach, I recommend incorporating some of the following veggies into your diet to get closer to your weight loss goal while boosting your overall health.
There’s a reason this green leafy veggie continues to trend—it’s loaded with vitamins A, C and K, a fat-soluble nutrient that helps proteins bond to calcium ions. It’s also rich in dietary fiber, so it helps satiate your hunger, and is an excellent source of other...