Mindy Roth Nutrition

  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 liv...

"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...

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 physiologicall...

  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...

  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...

  Need some tips on how to adhere to a calorie deficit? I got you! Adhering to a calorie deficit can be complicated at first, especially if you have not done it before. Pretip - make sure that you are in a MODEST calorie deficit. You don't want to restrict yourself too much that you start getting stomach pains, diminished  energy, or provide a change in your mood. Also, you wouldn't  want to restrict yourself too much so you cannot stick to it. Here are the tips to making sticking to a calorie deficit easier!   Eat more protein  – if you are not consuming adequate protein, you likely will not feel full or satisfied. If you have trouble getting enough protein for your body needs, you can either increase your portion sizes for your chosen protein of the day or include high-quality sources. Some examples are meat, fish, eggs, fat-free or low-fat Greek yogurt, cottage cheese, tofu, seitan, jerky, or deli meat. Eat more for less  – high volume foods li...

  I love this! I absolutely love getting asked questions about nutrition and helping people reach their goals. With all of the nutrition information out there, it can be hard to sift through it all. I am here to give you evidence-based answers to guide you to a great starting place! Here are some answers to the most popular questions I have been asked recently: Question #1: "I'm new to this nutrition thing. Where do I start?" Answer:  This question is always interesting because no one ever wants to know that they likely have one or more nutritional deficiencies. You might not want to hear it at first, but nutrition beginners don't need a major diet overhaul on day one. You don't need to go Paleo or eliminate sugar to meet your goals. It is essential to know to be open to understanding that until nutritional deficiencies are removed (and more than 80% of people have at least one), the body just won't function properly – and that makes  any  health or...