3 Tips for Preparing Healthy Meals

One of the best ways to eat healthy and stay on track with efforts to lose weight and get healthy is to prepare food at home. Whether you want to make all your meals at home, pack lunches to take to work or just prep a few meals per week, the following tips from our nutrition mindset coach will help you prepare your meals in the healthiest way possible.

1. Season Creatively

Too many times, we reach for the salt when we could add zest to our meals with spices and seasonings that provide health benefits. Research shows that Americans consume much more than the maximum FDA-recommended amount for sodium, which is 2,300 milligrams per day. Too much sodium causes bloating and wide-ranging health issues. Why not swap out the salt for some healthy spices and seasonings? Many herbs and spices boost the metabolism and yield antioxidant benefits, such as ginger, garlic, oregano, basic, rosemary, cumin, cayenne pepper, red pepper, sage, turmeric, cinnamon, and parsley, among many others. When...

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4 Strategies for Keeping Your New Year’s Resolutions

Losing weight and getting in shape are two of the most popular resolutions people make every year. Whether it’s motivated by holiday weight gain or a “New Year, New You” mentality, these are great choices for improving your overall health. However, studies show that, on average, many Americans lose their stride and give up their resolutions by the third week of January. To avoid this, we’re sharing some strategies from our nutrition coach’s arsenal to help you stay on track with health and wellness goals in 2023.

1. Choose Reasonable Goals That You Can Tailor

Instead of choosing a broad goal like “lose weight” or one that’s too extreme, design smaller action steps that will lead you to your ultimate goal. Your “resolutions” or goals can be small, actionable objectives that you build on over time. Make it about creating new healthy habits over the long term rather than quitting something that will feel extreme and difficult...

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How Sleep Affects Hunger

sleep Dec 16, 2022

Sleep is an essential part of a healthy lifestyle, especially when you’re trying to lose weight. A good night’s sleep repairs cellular damage, improves mental focus, boosts immunity and helps facilitate weight loss. Together with diet and exercise, sleep provides the foundation of your long-term health and wellness—it can prevent heart disease, promote healing and prevent excess weight gain. Every good weight loss specialist will tell you that sleep is critical to achieving long-term results.

Just like diet affects quality of sleep, how much you sleep impacts your diet.

Sleep-Deprivation Stimulates Appetite

When you’re not getting adequate sleep, you’re more likely to overeat and snack. This is because sleep affects two critical hormones that regulate hunger: ghrelin and leptin. Ghrelin, which is produced by cells within the digestive tract, signals the brain that you’re hungry, increases consumption and promotes fat storage. Leptin, often...

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6 Strategies for Avoiding Holiday Weight Gain

Uncategorized Dec 14, 2022

Whether you’re working with a nutrition coach or dieting on your own, the holidays can be a challenging time of year. Holiday meals and parties offer lots of temptation in the form of sugar-laden treats, alcohol and heavy meals. The good news is, with a little bit of forethought and willpower, you can enjoy your holidays without sacrifice and still stay on track with your weight loss.

Here are 6 strategies for keeping holiday weight gain at bay.

1. Load Up on Lean Protein

Eat lean protein-rich meals every day to keep you fuller longer and help build muscle mass. This is important for weight loss because the greater our body’s muscle mass, the more calories we burn on a daily basis.

2. Don’t Bank Calories

Many dieters get in the habit of skipping meals to “save up” the calories for events and holiday parties by skipping meals. This is a bad practice and not one I recommend as a nutrition coach and weight loss specialist—it slows down your ...

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How to Overcome a Plateau

Uncategorized Dec 07, 2022

Weight loss is all about the journey. There are times when the pounds come off a little faster in the beginning, and then progress stalls. This frustrating obstacle is the dreaded weight loss plateau—a time when the pounds no longer melt away even though you’re dieting and exercising. As a weight loss coach, it’s a common issue clients complain to me about. It’s actually a normal part of the process because, as you lose weight, you’re also shedding lean muscle. When lean muscle mass deceases, your metabolism slows down.

While plateaus are frustrating and seem difficult to break through, don’t get discouraged. There are several strategies to help you break through and start seeing results again.

Reduce Carb Intake

Decreasing carb consumption can help you overcome a plateau. Low-carb diets often help control hunger, promote satiety and boost the production of ketones, which have been shown to decrease appetite. As a result, you’ll eat less...

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5 Ways to Do Intermittent Fasting

Intermittent fasting has become a go-to for losing weight, breaking through weight loss plateaus and boosting overall health. It’s different than a diet—it’s a pattern of eating. Intermittent fasting doesn’t change what you eat; it changes how and when you eat. This makes it an excellent complement to actual diets.

Intermittent fasting offers many benefits. It helps banish belly fat, improves body composition and promotes cellular repair, while reducing inflammation and oxidative stress. Intermittent fasting can also reduce insulin resistance, which decreases the risk of Type 2 Diabetes. Some early research in rats shows that intermittent fasting, through caloric restriction, may even extend lifespan.

Intermittent fasting is basically an extension of the “fasting” period that takes place when we sleep. It’s easy to implement and modify for almost any lifestyle. Its popularity has prompted the development of several...

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7 Tips for Avoiding Thanksgiving Weight Gain

Uncategorized Nov 16, 2022

Thanksgiving is around the corner—and along with it, loads of temptation. Research shows that, on average, Americans eat somewhere between 3000 and 4500 calories during Thanksgiving dinner. That’s more than a pound! The bad news is, this kind of overindulgence wreaks havoc on your metabolism and can set the stage for weight gain during the holiday season. When you spend so much time and effort to exercise, follow a healthy diet and work with a nutrition mindset coach, it doesn’t make sense to blow it all on Thanksgiving.

The good news is, you don’t have to derail your efforts this holiday. Follow these strategies to keep your waistline in check while still enjoying your Thanksgiving weekend.

1. Hydrate, Hydrate, Hydrate

Proper hydration will keep energy levels high, while helping to regulate blood sugar levels and keep cravings in check. Often times, we mistake thirst for hunger—if you’re drinking enough water, you won’t have to worry about...

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5 Resistance Band Exercises You Can Do Anywhere

Exercise plays a key role in both your weight loss efforts and overall health. But when you travel for your job or are always on the go, it can be difficult to fit a workout in. The good news is, you don’t need a lot of time or a gym to get in a great workout that will help transform your body. There are inexpensive, easy-to-use tools that can help you get in shape: resistance bands.

Regardless of your fitness level, you can find ways to exercise with resistance bands that keep your muscles challenged and build endurance without putting too much pressure on your joints.

Here are a few excellent resistance band exercises to get you started. Strive to do three to four sets of 12-15 reps of each exercise, several times a week.

1. Biceps Curl

Sit down somewhere—on a chair, stairs or your heels. Put the resistance band underneath one of your knees. Using the hand on the same side of your body, pull your hand upwards, towards your shoulder. Keep the upper part of your arm...

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How Can Multivitamins Improve Your Wellbeing

Uncategorized Sep 29, 2020

Did you know that half of all American adults regularly take a multivitamin or another vitamin or mineral supplement? This means that over $12 billion per year is being spent on multivitamins as people try to improve their health. But is it a waste of money?

If you take a multivitamin, it’s probably because you want to do everything you can to maintain your health.

But it's important to research these products as they are not created equal. I like to go directly to the company website and research the ingredients for quality. For example, does it contain clean ingredients, and are they in optimal form for the body to absorb? I think of a multivitamin as the body's insurance policy, as we often don’t get what we need from food.

What are multivitamins?

Multivitamins are supplements and have several different names, including multi-minerals, multis, multiples, or simply vitamins. You can get them in tablets, capsules, powders, liquids, and chewable gummies. Most of them...

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5 Easy Bodyweight Exercises You Can Do On A Busy Schedule

Whether you like cardio, bodyweight exercises, lifting weights, or you aren’t really into working out, your regime is likely to have changed recently. With gyms, closing, opening, then in some places closing again, it’s made it harder for you to stick to an exercise plan.

The good news is that it’s possible to work out and get benefits without equipment. Great if you’ve been trying to maintain your physical fitness. Not so good if you’ve been using that as an excuse!

 Whether you like to exercise or not, the bottom line is it’s good for your mental and physical well being to get 30 minutes of activity in a day.  It may be hard to fit into your busy schedule, but there are options. Plus, exercise is cumulative.

While bodybuilders may say you need heavy weights to build strength, your body is an excellent piece of work out equipment. You can use your body to build muscle and burn fat with the power of gravity. There is no excuse...

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