Mindy Roth Nutrition

  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...

 Get Lean Without Losing Energy Most people know that you need to be in somewhat of a calorie deficit to get leaner. But we get so desperate to lose weight FAST (like a wedding, vacation, competition, etc.) that we cut more than we should…and the result? -super low energy 😴 -decrease in strength 💪 -extreme cravings 😰 -inability to focus 💭 -rebounding back to our old habits (and gaining even more body fat than when we initially started). 🔁 I know how it feels because I have done ALL these things before. I cut my calories by half, worked out HARDER and LONGER , and did everything “diet culture” told me to do. But it was not sustainable and was a thoroughly miserable process. I gained the weight back and then did it all over again. This forced me to stay in a black-and-white way of thinking, and it was so frustrating! It affected my mental health negatively and my relationship with my body and food. It was a terrible time in my life. I had no confidence, low sel...

Why Protein Should Not Be Overlooked in Your Weight Loss Plan Protein is extremely important while in a weight loss phase and in general nutrition. Most people under consume protein. Read more for some tips I have to help you more easily reach your protein targets. Apart from getting those calories in check, if your goal is to lose weight, you have to eat more protein! When we are in a weight loss phase, we are more prone to losing lean muscle mass. Eating more protein (as well as resistance training) can help mitigate loss of lean mass. Protein helps us to feel full and we actually use more energy to digest it than we do other foods. Protein is just so important for many things. But, how do I eat more protein? I know it can be a struggle for many to fit in their protein or hit their protein goals. So here are a few tips! First, remember that there are many different ways to incorporate protein other than meat: nuts & nut butters, eggs, edamame, tuna, Greek yogurt, seeds, bea...

“oh yeah, I eat 1000 calories a day! I certainly eat enough” “A friend of my aunt twice removed lost 50 pounds and all she had to do was only eat one meal a day.” Hmm… the diet and wellness industry in collaboration with social media has reaaallllyyyy done some damage to woman here.. Many commercial diet programs educate woman on eating minimal calories to achieve their weight loss and body image goals. There are many “self-proclaimed” experts out there who share what they eat, what diet they did, or what crazy concoction drink they did to lose weight quick. But this is just not ok. We all need calories to live and thrive! Calories, carbs, fat, protein.. all of it. Can you lose weight while eating close to nothing? Sure, for a little while. But eventually you will be able to notice when this is not working anymore. Or you will notice some other signs that life just isn’t going so great anymore. I often see many of my clients are not eating enough calories. Actually, I would...