Mindy Roth Nutrition

"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...

  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 mi...

  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...

There is truth behind the phrase "stress eating." Stress, the hormones it unleashes, and the foods we eat can push people towards overeating. Research has linked weight gain to stress. According to an American Psychological Association survey, about one-fourth of Americans rate their stress level as 8 or more on a 10 point scale. And in the past two years, many people's stress levels have increased, primarily due to the pandemic and everything that comes with it. And when stress persists, we tend to overeat. When we are stressed over a long period, our body releases cortisol – which increases appetite and motivation, including our motivation to eat. Once a stressful episode is over, cortisol levels should fall. But if our stress does not go away, we might stay in this increased appetite state long term. Stress can also affect food preferences. Numerous studies have shown that physical or emotional distress increases the intake of foods high in fat, sugar, or both. Once in...

  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...