Carbohydrates are always a hot topic in the nutrition world and a focus of trending diets. As a nutrition coach, I often have to explain the critical distinction between complex carbohydrates and simple carbohydrates. While complex carbs–found in whole grains, vegetables, and legumes–are celebrated for their health benefits, simple carbs have a less favorable reputation. Understanding the problems simple carbs cause will help inform your dietary choices.

What Are Simple Carbs?

Simple carbohydrates, also known as simple sugars, are composed of one or two sugar molecules. Common sources include:

Glucose: Found in fruits and vegetables.

Fructose: Found in fruits and honey.

Sucrose: Common table sugar, found in many sweets and processed foods.

Lactose: Found in milk and dairy products.

These sugars are quickly digested and absorbed by the body, leading to rapid spikes in blood sugar levels. While they are naturally present in some healthy foods like fruits and vegetables,...

Summer is literally around the corner, and if you’re like many Americans, you probably want to drop a few pounds or more so that you can enjoy all the activities and events that go along with the season. Whether you’re working with a transformational nutrition and fitness coach or on your own, it helps to have an arsenal of tips for making the entire process easier and more effective.

Read on for five stellar tips to help you overcome any weight loss hurdles standing in your way.

1. Start With a High Protein Meal

Whether you’re intermittent fasting or love having breakfast, that first meal is the most important one of the day since you’re ending that overnight fast and jumpstarting your body. Rev that metabolic engine with a high protein meal, such as a veggie omelet or a healthy shake to repair your muscles and give you energy.

2. Cut Out Problematic Foods

If you’re not certain which foods may be slowing down your weight loss results, try cutting back...

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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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,...

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...

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...

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...

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...

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...

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...