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.

1. Make Moves

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.

2. Don’t “Save Up” for the Big Feast

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.

1. Kale

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...

Stress plays a major role in your overall health and weight. Even when you work out religiously and strive to eat healthy, stress can throw a wrench in your lifestyle that leads to weight gain. Stress accumulates in our bodies and increases the production of cortisol, the body’s main stress hormone. When cortisol levels are high, this results in hunger pangs, cravings for sugar and fatty foods, and ultimately, an increase in stubborn belly fat. It also causes glucose levels and blood pressure to spike, which can be very dangerous for your health.

Reducing stress is essential for our overall health and wellness, as well as reaching our ideal weight. Here are a few ways to reduce stress so you can avoid the repercussions on your waistline and health.

Increase Physical Activity

Regular exercise and physical activity has been shown to reduce stress and boost endorphins, which promotes an improved mood. Working out—as well as gentle activities like walking or...

Halloween can be scary when you’re trying to lose weight and transform your body. Tempting treats are everywhere and it can be difficult to avoid them when you attend parties and other festivities. Plus, it’s the beginning of the holiday season, and if you get off track on Halloween, it can lead to a downward spiral—and the end of your diet or healthy lifestyle. Read on for some nutrition and mindset coach-approved tips for enjoying yourself while staying on track this Halloween.

1. Get a Morning Halloween Workout In

Whether you plan on hitting parties and drinking or escorting your little ones for some trick-or-treating, make sure to schedule time for exercise on Halloween day. Aim for the morning so that you get it out of the way and don’t find excuses for skipping the workout. Since Halloween is on a Tuesday this year, you may celebrate this weekend and on the actual day. If so, get moving every day that you celebrate. It will make you feel extra confident...

Whether you’re following a diet or trying to maintain the results you’ve already attained, eating the right foods can make the difference in your efforts. Luckily, much research shows that certain foods can help burn fat, boost your metabolism and use calories as they are digested. Here are a few that will help transform your body and the way it works.

1. Lemons

Citrus such as lemons that are rich in vitamin C will help you metabolize fat faster and burn more calories overall. Lemons also alkalize your body and boost immunity, while working to slow down the digestion of starches and helping to regulate blood sugar levels. Squeeze some into your water and tea, put slices in your salad and add to your favorite recipes.

2. Grapefruit

One eight ounce serving of grapefruit offers more than 100 percent of the recommended daily allowance of vitamin C. Research conducted by both Scripps Clinic and Vanderbilt University showed that there is a unique chemical reaction tied to...

Have you fallen off track lately? Sometimes life gets in the way of our healthy lifestyle and weight loss goals, which makes for an ideal time for a session with a transformational nutrition coach. Whether it’s a big weekend or event, holiday, vacation or something else that throws you off track, don’t get down on yourself—and don’t give up those weight loss or wellness goals. Resist the urge to get out the scale and beat yourself up—instead follow these steps to get right back on track with your healthy lifestyle.

1. Don’t Give Into Guilt

While overindulging is not something I promote, I don’t advocate guilt either. Beating yourself up for going astray will only make you feel worse. Instead, think of it as a learning experience. Evaluate and come up with strategies for handling the next big weekend that comes your way. What could you have done differently? What triggered you to give in to cravings? What can you do differently the next time?...

Pumpkin season is in full effect! Pumpkins are everywhere—and we’re not just talking about jack-o-lanterns and PSLs! This ultra popular fruit yields so many benefits that it’s considered one of the best superfoods of the season. As a nutrition mindset coach, I love to help people find delicious foods that they enjoy but that also provide optimum nutrients and fuel. Whether you roast pumpkin seeds, make pumpkin soup or find some other way to celebrate this tasty winter squash, the health benefits make it an ideal food to incorporate into your diet, especially when you’re trying to lose weight.

Here are five impressive benefits of nutrient-rich pumpkins.

1. Pumpkin Boosts Heart Health

Fall’s signature squash is loaded with fiber, antioxidants and vitamin c, which helps prevent and fight cardiovascular disease. Pumpkins contain high levels of potassium, which helps lower blood pressure and reduce the risk of heart attack and stroke. Pumpkin seeds also have...

Dieting can be tough—even when you have a support group or are working with a nutrition and mindset coach to transform your body. To achieve the results you want—and keep them for the long term—you need to overhaul your lifestyle and make good decisions on a daily basis. Losing weight isn’t magical, it takes motivation and discipline to reach your goals in a healthy way.

Instead of looking for a quick fix, try to adopt some of the strategies below over a reasonable time period. These tips, coupled with positivity and patience, will help you transform your lifestyle and your waistline.

1. Take Before and After Photos

There is nothing more motivating than the visual results you get from taking photos before, after and the stages in between your weight loss journey.

2. Set Manageable Goals

Instead of thinking about your ultimate weight loss goal, like losing 60 pounds, break it down into small, more manageable objectives. Focus on losing the next two to five...

Are you drinking enough water? If not, you run the risk of dehydration, which takes a toll on your body, both inside and out. Every cell in your body needs water to function properly. It helps regulate body temperature and metabolism, and can help transform your body. Proper hydration boosts weight loss by promoting healthy digestion and stimulating lymphatic drainage, which flushes the toxins from your system. Water also promotes healthy kidney function, lubricates muscles and joints, and hydrates our skin. When you don’t drink enough water, your organs suffer and can shut down. Your skin can appear dry and flaky, and you may experience constipation.

Adequate hydration is an absolute must! This means drinking six to eight glasses of water per day, which is especially vital during hot weather or during exercise. Drinking water can seem like a chore sometimes, but it’s all about mindset. Make it a goal to drink more water every day so that you’re adequately...

Labor Day is here—and if you’re heading to a holiday party or barbecue, you can still stay on track with your diet and enjoy yourself. Here are a few tips for enjoying your holiday without overdoing it—recommended by your favorite nutrition and mindset coach.

1. Hydrate Like Crazy

I know we mention this often, but we cannot stress it enough, especially on holiday weekends and when the heat is on. That’s because hydration is a critical part of health and weight loss. Often times, we mistake thirst for hunger, so if you stay hydrated, you’re not going to eat mindlessly because you think you’re hungry when you’re not. Water helps fill you up and flushes the toxins from your system, so drink lots this weekend to help you stay on track.

2. Get Moving

Are any of the guests playing a sport at the party you’re going to? If so, join in and burn some extra calories. If it’s at the beach, go for a swim, surf or play volleyball if...