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?

2. Lose the Bloat

When we retain water, ...

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 a naturally high content of p...

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 pounds and you won’t be s...

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 hydrated. Here are some tip...

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 that’s the game of choice. If you’re hitting a more formal even...

We’re smack in the middle of summer, which can be a very motivating time of year when it comes to weight loss and getting in shape. As a nutrition mindset coach, I get a lot of inquiries all summer long. Whether it’s the onslaught of potential bikini and swimsuit moments, summer parties, weddings or all the outdoor activities coming into play, I advocate taking the time to get healthier, no matter what time of year.

Here are a few tips to help you stay on track with your summer meals.

1. Avoid Multitasking

Tempting as it is to do some work, scroll social media or stream your favorite show while you’re eating, don’t do it! The American Journal of Clinical Nutrition performed studies that found that multitasking leaves people less satisfied and more likely to overeat. Step away from the computer, put down that tablet and eat mindfully. Savor each bite and enjoy whatever company you have, even if it’s just your own.

2. Plan Ahead

One of the most efficient ways to hit your weight loss...

Are you struggling to lose weight? Sometimes, even when we work out regularly and follow the best meal plan, we may not see the scale budge. This can be due to obstacles we are unaware of that are keeping us from hitting our weight loss goals. As a transformational nutrition coach, I see these obstacles often. The good news is, they can be identified and addressed so that you can achieve the success you’re working so hard to achieve.

Here are three common obstacles and ways to break through them.

1. Too Much Stress

We all have different levels of stress associated with work, families and social lives, in addition to our health. That stress can accumulate or turn into anxiety, which increases your levels of cortisol, the body’s main stress hormone. This leads to belly fat, sugar binges and fat cravings, which all contribute to weight gain. Keep your stress in check by adopting some new techniques for reducing its impact on your life. Learn now to meditate, go for a walk outside, read...

Summer is in full effect—and that means that the selection of produce at your fingertips is packed with colorful benefits. Eating seasonal vegetables will boost your nutrient intake and their high water content helps you stay hydrated so you can beat the summer heat. Colorful summer veggies also contain antioxidants that help fight disease, reduce inflammation, and protect against the sun from the inside out.

Below is a list of some radiant summer vegetables that our nutrition and fitness mindset coach recommends getting into your diet.

1. Zucchini

This summer squash is a serious superfood—it’s packed with vitamins A, B and C, as well as potassium, protein, omega-3 fatty acids, phosphorous, magnesium, copper, folate and manganese. Zucchini is tastier when cooked, so try serving it grilled, boiled, steamed, stuffed or even baked.

2. Kale

Kale is absolutely loaded with important antioxidants, such as vitamins A, C and K, copper, potassium and magnesium, which promotes weight loss, i...

When it comes to losing weight, maintaining results and improving your overall health, lifestyle is everything. Whether you’re on a diet or working with a transformational nutrition coach to optimize your health and fitness, it’s essential to adopt healthy habits so that your results last for the long-term. The good news is, you can make small changes in what you eat that will make a big difference in your weight and help you transform your lifestyle into one that’s much healthier and beneficial.

Adopt these five tips to get closer to your goals for weight loss and healthy living.

1. Avoid High Calorie, Sugar-Laden Drinks

When it comes to calories, sugary beverages can creep up on you without satiating your appetite. Steer clear from soda, sugary juices and sports drinks that are packed with sweeteners and calories. Avoid beer and other alcoholic beverages as much as possible, and when you do drink, opt for white wine spritzers and drinks without sugary mixers.

2. Swap Refined Grai...

When you’re looking to transform your body, one of the best things you can do is to eat lots of quality protein—like eggs! Eggs are considered a superfood and nutritional powerhouse by many—and for good reason. They are one of the best sources of quality protein you can find. Just one egg contains up to 6.3 grams of protein!

Eggs are classified as a complete protein, which means they contain all nine essential amino acids that our bodies need to function optimally. Proteins are considered the building blocks of life, essential for building strength and repairing both tissue and muscle. Eating protein is also essential for weight loss and management, as it helps build lean muscle, which in turn, increases our calorie burn.

Eggs are packed with 13 essential vitamins and minerals, including iron, copper, selenium and zinc, as well as vitamins B2, B6, B12 and D. They also provide important omega-3 fatty acids and antioxidants. 

Here are three ways to incorporate eggs into your meal pla...