Posts

How to get back on track

Image
  Have you taken a slight detour away from your health goals and stayed off track longer than expected? If so, you are not alone! Improving your eating habits is often easier said than done, and this can make it challenging to stay on track. So I wanted to give you a few quick tips on how to get back on track with your eating habits. Why is it that we take a detour from our healthy eating habits? Unfortunately, in the nutrition world, many reasons lie in over-simplifications. For example, “Don’t eat carbs,” “cake is bad for you,” and “fruit is unhealthy” are some of the quick and simple comments I hear often. You will listen to many of these simplifications worldwide, and most of them are about restricting or taking away certain foods and food groups. Nutrition advice that is “easier said than done” often hurts more people than it helps. And as humans, we are creatures of habit, and we are drawn to anything that retreats from us. Therefore, it is essential to be patient with ourselves
Post a Comment
Read more

How to Lose Belly Fat

Image
  I have to say that almost everyone I have met wants to target fat in one way or another, mainly around the belly. While there are many ways to lose weight, it can be hard to target the extra fat that we may have.  Before I tell you how to lose belly fat, I want to say this:  there is nothing wrong with belly fat . And there is nothing wrong with wanting to have less belly fat. So I will warn you – in this article, you will not find the quick-fix scams that you might read in a magazine or on the web. I will give you practical, realistic, and big-picture answers surrounding belly fat. Why Does Belly Fat Matter? As I am sure you have noticed, regardless of body fat, people are all shaped differently. And where we store fat in our body matters. There are two types of fat:  Visceral fat and subcutaneous fat. Subcutaneous fat is the padding that is just under the surface of the skin. Visceral fat is the fat deep in the abdomen, often surrounding vital organs like the liver, stomach, and in
Post a Comment
Read more

Everything Bagel Egg Bites

Image
"Breakfast is the most important meal of the day!" I have heard this twice this week! I have to agree that breakfast is such a good meal for us, and there are so many different foods that you can have for breakfast! This recipe is one of those quick and easy ones that you are bound to have in your rotation from now on! For this recipe I tend to use egg whites instead of the whole egg, but I could not for the life of me find egg whites in a carton at the grocery store this past week! I also did not want to use regular eggs due to the price (almost $4 a dozen right now!) So I used the egg beaters in a carton.  You can add your favorite vegetables to this recipe, use whole eggs, eggs in a carton, or egg whites. You can season these differently if you would like also.  Everything Bagel Egg Bites Ingredients: 1.5 cups egg whites 368 g 1 cup nonfat cottage cheese 228 g ¼ cup shredded white cheddar cheese 28 g 4 pieces bacon cooked & chopped (30 g) 1.5 tsp everything but the bag
Post a Comment
Read more

How Stress Can Sabotage Your Results

Image
When trying to make a lasting change to your health and wellness, a hidden obstacle can stand in your way. Stress. Chronic stress can derail even the best nutrition and movement strategies you are trying to implement. New research from the UCLA has uncovered that stress and obesity are more closely intertwined than most experts recognize. So I wanted to break down that research to help you make actionable steps toward your goals despite a stressful environment.   How can stress lead to weight gain: Stress can affect a bunch of systems that are involved in weight control. Moreover, these are not just isolated effects. Each system is a feedback loop that can affect all others. Cognition: stress can affect your mind, specifically executive function and self-regulation. These include mental skills like thinking, planning, organizing, and the ability to focus and manage your emotions.   Physiology:  There are three ways stress might affect your physiologically. Stress
Post a Comment
Read more

Healthi-er Scotcharooooos

Image
  I am loving these bars! I have been hearing a lot of people lately that are cooking for their own food intolerances or their family and friends. So when I saw a recipe for gluten-free scotcharoos, (which I LOVE), I thought I would try to adapt them for dairy-free too, and it worked! Try them out and tell me your thoughts! Ingredients For the Bars ▢3 cups gluten-free brown rice crisps cereal (if not gluten-free, any rice crisp cereal will work) ▢½ cup honey ▢½ cup + 2 TBSP sugar ▢1 heaping cup natural peanut butter ▢⅛ tsp. sea salt (only if your peanut butter does not contain salt) For the Chocolate Topping ▢1 cup dairy-free semi-sweet chocolate chips (if not dairy free, any variation of chocolate chips will work) ▢½ TBSP natural peanut butter Instructions Prepare to make bars by adding brown rice crisps to a large mixing bowl. Next, add the honey and sugar to a small saucepan. Cook over medium heat until the sugar is fully dissolved and small bubbles start to form in the mix, o
Post a Comment
Read more

Bored? Eating? How to beat boredom eating habits

Image
  Catching yourself going back and forth to the kitchen when you are feeling bored? Boredom eating is a typical eating behavior that many people struggle with. This blog will discuss what boredom eating is and provide tips for stopping the habit of eating when we are bored. Boredom eating is incredibly common and one I would dare say pretty much everyone engages in at some point in their life. I fall into this category sometimes too! In the past years, I have noticed my clients sharing their struggles with boredom eating and have thought long and hard about how to help them overcome this habit. And now, with so many people moving into the working from home setting, with more access to snacks and less access to distractions, food often is filling the gap. But before I get into the nitty-gritty, I think it is important to preface with the reminder that boredom is a common eating behavior and not a "bad" thing. There is so much shame that isn't warranted around boredom
Post a Comment
Read more

5 Ways to Get Healthier the Right Way

Image
  With all the noise out there about getting healthier and how to perform at your max... Whether you’re simply looking to form good diet habits or explicitly looking for a healthy diet for weight loss, here are some essential tips to keep in mind! I am here to give you the  real deal . Focus on thoughtful eating, not deprivation. Just as overeating can spoil your weight loss efforts, so can starving yourself with a rice-cake-and-coffee-diet. Deprivation or yo-yo dieting can, in fact, eventually slow down your metabolism and increase your risk of chronic disease. Weight cycling, which is repeatedly gaining or losing weight, is a common outcome of yo-yo dieting. Weight cycling may be linked to chronic inflammation and increase your risk of chronic diseases.   Look beyond calories. Food is much more than just numbers. Eating a healthy, dynamic life involves more than just merely adding up daily calories. Your body needs to maintain a certain calorie balance over
Post a Comment
Read more