When it comes to starting a new health/fitness plan,

getting started is the easy part. It’s sticking to it for the long haul that tends to be the challenge. Whether it’s a vacation, night out with friends, or you just can’t resist your favorite take out for one more day, we tend to adopt an ALL OR NOTHING mentality. “Well, if I messed up last night, I might as well quit all together!” Sound familiar? But what if you could do all those things I just mentioned and STILL make progress and achieve your goals (it’s possible, I promise). Well, I have created a list of tips that I use for my clients, but I am sharing them with YOU. This is the real deal, and these tips will help you stay the course so you can (finally) get the results you’ve been dying for. 

1. Have realistic expectations: of yourself, of the changes you plan to make, of the outcome and of the challenges that doing an overhaul on your habits might create in your life. If you plan to lose 20 lbs in one month, or completely eliminate carbs from your diet you are likely going to find yourself sick, tired, and frustrated rather than basking in sweet success. 

2. Choose an approach that works for YOU: Just because your cousin is trying keto and your neighbor swears by intermittent fasting doesn’t mean either one of those nutrition approaches is going to lead you to ultimate success. The best “diet” is the one you can stick to and easily sustain with the demands of your current lifestyle and personal needs. Eating well looks different for everyone and there are a million ways to fold “health” into your life. Not sure which route is going to be best? Reach out to me or the nutrition coach of your choice to discuss the best nutrition strategy for you. 

3. As tempting as it might be, DON’T do a complete makeover on your entire life: take it one step at a time (aka don’t rush the process by changing too much too soon). Getting results comes down to changing / improving your habits (and sustaining those changes). Changing the way you do things takes time and you will be more successful if those changes feel easy and manageable vs. nearly impossible to maintain. Make sure to start SMALL.  Example: Make a goal to drink an additional 10-20 oz of water every day for two weeks. Once you have that habit down and can do it in your sleep, you can add on more!

4. Slow and steady is actually what yields FAST results: it’s easy to feel like you have to take an “all or nothing” approach to your health and fitness goals in order to get some serious progress. More often than not, taking what might feel like the slower route will actually get you much better results. Adjust your mindset away from the things you’ve done in the past or the ways you’ve tried to previously do things. They didn’t work! Instead, take the approach that small changes and improvements each day ARE EVERYTHING, especially the key to your long term success. 

5. Create an environment you can thrive in: if your kitchen is filled with cheese-puffs and donut holes, chances are you might struggle to opt for the colorful fruit you just added to your fridge. Set yourself up for success by purging any food that is expired, no longer in alignment with your goals or that you feel won’t serve your next chapter! Make sure you have things on hand like food storage containers, spices and herbs to make meals you truly enjoy, and the snacks on hand that will allow you to be successful and stay on track even on the busiest days. 

6. Keep things interesting: Don’t fall into the trap of eating the same things all the time just because you think they are “healthy!” It is important to eat foods you enjoy and truly be satisfied by your meals. Keep your grocery haul exciting by challenging yourself to buy a new fruit or veggie each week, different types of protein, or even try a new recipe. Always reaching for the same loaf of bread because it’s easy and what you always have on hand? Try a wrap, pita or bagel instead! 

7. Use your support system: Even if you live alone, getting friends and family onboard with your goals is imperative for your long-term success. If you take your goals and health seriously, so will they. Verbalize what you are doing, why it’s important to you and include them in your process! They can help keep you on track and make it easier for you to stay the course during meals out, family functions, or social gatherings simply because you spoke up and made your goals known. 

8. Have a strong WHY: not everyday is going to be a walk in the park. You will have days you want to throw in the towel, feel tired or even defeated. That’s normal and makes you HUMAN, not a failure! When that happens it is important to think about why you started, what made you change your habits in the first place and where you want to go in the future. What does success look like to you? What motivates you to keep going? You will need a clear picture of your why on both the good days and the bad. Visualizing it each day in the morning is helpful for starting your day off right and keeping your goals front and center! 

9. Get comfortable being uncomfortable: change and growth are hard. There’s no easy way around it. If you want results, you’re going to have to know that it won’t always be a walk in the park. If you expect some discomfort and challenges along the way, you will be far more successful at overcoming them rather than letting them derail you. Plan to succeed and you WILL!

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Although elastic yoga pants may sound tempting at first, they won’t fix the dark cloud of bloating and discomfort that follows a weekend of overindulging. Don’t panic! My 5 go-to solutions to beat the bloat will ensure any weight gain, bloating, or discomfort is short-lived.

It can take days after overeating to feel like yourself again. Rather than trying to compensate or punish yourself (which typically leads to additional negative eating behaviors or another overeating episode), forgive and forget by using the tools below!

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1. HIT THE RESET BUTTON— Clear your pantry of anything that you might struggle to eat in moderation, and revamp your grocery list. Filling your fridge with healthy and nutrient-dense options that encourage you to look and feel your best is key to proactively approach your week and setting yourself up for success.

2. LIVE & LEARN— Acknowledge what happened, why and make a plan of action to avoid it in the future. Being accountable to yourself in this way encourages self-reflection and can lead to positive strides once you have identified some of your overeating culprits. For example, if you accidentally finished an entire bowl of chips while chatting by the snack station, perhaps serving yourself on a plate and moving to a different area, or practicing a more mindful eating approach in the future is a good start. Creating a strategy moving forward can reduce the frequency of overeating as well as better equipping you for future temptation-filled events. Most importantly, move on!

3. WALK IT OFF— Newsflash: doing hours of cardio in the gym will not “fix it.” Rather than torturing yourself on the Stairmaster or spin bike, opt for a leisurely walk outside. Walking is a great way to improve digestion, release endorphins, reduce stress, and can improve your overall health simply by honoring your body’s need to be active. This is a much better alternative that won’t leave you depleted or ravenous, unlike all that unnecessary cardio

4. DRINK EXTRA FLUIDS— Water will help rid your body of waste, toxins, additional water weight, and is a key component of the metabolic process. Feeling sluggish, puffy, bloated, having intense cravings and struggling with poor digestion are all signs of dehydration. The secret to feeling better is this: the more you drink, the faster your body will flush! Aim to consume 100 ounces of water per day to beat your bloat for good. Cheers!

5. STAY BUSY— Overeating can throw off your appetite and hunger cues BIG TIME. This is often be your mind playing tricks on you due to the influx of processed foods and alcohol. When we consume large amounts of sugar, carbohydrates or salt, the brain will release dopamine and activate your pleasure / reward sensors in your brain. Although this can feel confusing and as though you need MORE food, don’t let it fool you. If temptation is high try drinking hot tea, work on a project, or leave the kitchen all together. Your hunger will level off. This is your body’s way of attempting to sort through what happened. Implementing a rule such as “the kitchen is closed” after your last meal can also prevent you from continuing the binge cycle and eating more than your body truly needs. The body thrives on consistency & habit. The best approach to feeling like yourself is getting right back into a regular routine and creating a sense of normalcy.

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Many of us love to have a glass of wine after a stressful day, a cocktail to celebrate Friday being here, or happy hour with friends on Monday because it is well - Monday! But, we don’t always stop to think about what these drinks do to our progress, even if we are taking account of them in our caloric intake.

We’ve discussed that in order to achieve fat loss, a caloric deficit is required or, “calories in are less than calories out.” However, not all calories are created equal! The QUALITY of your calories plays a major role in your progress, results & overall appearance. Alcohol has a specific impact on our body and it’s systems, some of which make it much harder to lose weight.

For those of you that do not consume alcohol, your liver and overall health are greatly benefiting from your choice. If you are someone that is working towards a health and weight loss goal that DOES consume alcohol, evaluating how much will be an important part of achieving the results you truly desire.

How Alcohol Impacts The Body:

Sabotages Circadian Rhythm: Alcohol impacts your sleep patterns and ultimately can reduce the amount of restorative sleep you get, especially when consumed a few hours before bed.

Athletic performance: Poor sleep leads to poor performance. It may also take away all participation if you are tempted to sleep in instead!

Blocks nutrient absorption: Alcohol raises blood sugar by flooding the liver once it is consumed. This forces the liver to work in overdrive to metabolize the alcohol instead of other nutrients which compromises the absorption rate of those other nutrients.

Lowers ability to burn calories: Alcohol is more dense than other energy sources and is broken down by the body first when it has the choice. The body is working so hard to metabolize the alcohol and burn that energy that it causes a standstill in regards to the other calories (energy) consumed and its ability to burn THOSE. That being said, that energy (carbohydrates or fat) is left unused, unburned and leads to weight gain, fat gain and lack of results.

Muscle performance: Alcohol prevents calcium from being absorbed in muscle cells which leads to cramping.

Dehydration: Alcohol has a diuretic effect, causing dehydration that impacts every system in the body (organs, systems, digestion, etc.).

Poor choices: Alcohol lowers your inhibitions making it easy to hit the fast food drive through instead of making something at home.

Regardless of your current habits around alcohol, increasing your awareness on how much you do consume can be really helpful. Take a look at your alcohol consumption when evaluating your goals. Does it align with your endgame and the results you desire to achieve?

If there’s room for improvement, try reducing your daily or weekly intake down to weekends, or limiting to 1 glass per night instead of your current “limit”. Opt for a “dry week” or even month! This was one of the first “health and fitness” challenges I tried when just starting to work toward my goals and it was also one of the most rewarding.

For those times that you do plan to partake, here are some easy tips & tricks:

• Choose wine whenever possible

• If wine isn’t your thing, opt for Vodka, Gin, or something “neat.”

• Use sugar free (and calorie free) mixers

• Avoid drinking within 2 hours of bedtime

How have your thoughts about alcohol consumption changed after learning a little more? Share in the comments below!

Throughout the years of many different fad diets, fat has gotten a pretty bad rap. We have been told over and over by food packaging everywhere that eating low fat is important, and been given the idea that eating fat will make you fat.

I am here to let you know that this idea is not true! Fat is your friend, and we have to work to see it that way. 

Despite those pesky packaging images and labels, we do need some fat in our daily diet. Fat is essential for: 

• Energy

• Having essential fatty acids our body can not make

• Creation of cell walls

• Absorbing vitamins A,D, E and K

• Insulating our bodies and protecting our organs.

There are four types of fat. 

Saturated Fat:

These are generally solid or waxy at room temperature and come mostly from animal products with the exception of tropical oils. Taking in too much saturated fat is linked with raising levels of LDL cholesterol (the ‘bad’ kind of cholesterol) in the blood and increasing internal inflammation. Healthy adults should limit their saturated fat intake to no more than 5-10% of total calories. 

Trans Fat: 

Trans fatty acids are formed when a liquid fat is changed into a solid fat through a process called hydrogenation. Many manufacturers use hydrogenated oils as an ingredient because it extends the shelf life and consistency of foods. Trans fat will raise levels of LDL cholesterol and decrease levels of HDL cholesterol. There are no safe levels of trans fat to eat each day, so this is one to try to avoid.

Unsaturated Fat:

These fats are usually liquid at room temperature. Sources of unsaturated fat include monounsaturated and polyunsaturated fats. Monounsaturated and polyunsaturated fats are considered healthy fats as they help lower cholesterol levels and reduce levels of inflammation in your body. 

Monounsaturated and polyunsaturated Fats:

These fats come from plant-based sources. Some are olive oil, nuts and nut butters, olives, and avocado.

Omega-3 fats are a type of polyunsaturated fat that have benefits for your heart and are associated with lowering inflammation in the body. Fish such as salmon and tuna contain Omega-3 fats. You can also find it in plant based sources like flaxseed, hemp seeds, chia seeds and walnuts.

When incorporating these healthy fats into your diet there are some things to remember. Fats are calorically dense. Every one gram of fat contains 9 calories (as opposed to 4 calories for protein and carbohydrates). This means that we do not need it in the quantities that we do protein and carbs. One serving of any fat has 45 calories and 5 grams of fat. Here are some examples of adding in a serving fat into your day: 

• 1 tsp olive oil or avocado oil

• 1 Tb seeds (pumpkin, sesame, sunflower)

• 16 pistachios

• 10 peanuts

• 2 Tb avocado

• 2 Tb natural peanut butter

• 8-10 olives

How will you be incorporating these healthy fats into your daily intake this week? Share in the comments below your favorite fat source!

For years we, as a culture, have dieted - counted calories, tracked minutes of exercise, worried about cupcakes and cocktails. It becomes second nature, a habit, a daily ritual. Dieting provides us safety and the illusion of control. Learning how to stop dieting, after years, requires courage. Learning to listen to your body in order to lose weight requires letting go of that perceived control and THAT also requires grace, lots of grace. 

Intuitive eating is based on trusting yourself, your body and the cues it gives you to reconnect with what your BODY WANTS. The hardest part about that is that listening to your body and allowing it to guide you is the only way it will work. If you are thinking “that is the most impossible task, I have been counting and tracking for years on end” that was my initial reaction as well! I felt the same way, but I have learned since that it can be done!

Clinical studies have shown that diets don’t work time and again. In fact, most people gain the weight back — plus some! Yet - because the control feels good, we go back to them. It may sound counter intuitive, but by allowing yourself to stop dieting and change your mindset around food. Though it is not an instant process, it takes time and quite a bit of focus, you will find FOOD FREEDOM. 

Below are 4 steps to stop dieting and start eating intuitively:

• Give yourself permission to break the rules: In order to remove the feeling of obsession and control around food, you have to escape the “rules.” Eliminating the restrictions and inviting freedom is a really powerful act for your mindset. You are giving yourself permission to have anything you want, which psychologically actually helps you NOT want it. No more calorie counting, macro tracking, weighing, food label memorizing or anything else you’ve learned to do in order to control your body and how it looks. All foods are equal and allowed at all times. NOTHING is off limits to you! This where the grace comes in. 

This part can feel really scary, don’t be afraid. You got this.

• Honor your hunger and fullness: These are the two pillars of intuitive eating that require your full attention. To reconnect with them try asking yourself, “Do I like this food? Is that what I want to eat? Am I really hungry or am I bored, stressed or feeling emotional? Am I satisfied, or did I eat more than I needed?” Answer yourself honestly. Feel your feelings when you are not hungry. Food won’t address those, but you should.

• Be ok with “the feels”: Emotional eating and responding to triggers is one of the biggest reasons why we overeat as well as start diets to begin with. By sitting with your feelings and allowing space to coexist with them you are no longer masking the “uncomfortable feeling” in your stomach that suffocating with food never ends up helping. You will feel better AND lose weight (double win)!

• Ditch perfectionism: You will take several steps forward and one step back throughout this entire process. It is a process with stages, just like anything else that is new! You will teeter on the verge of success and at other times feel derailed and completely drained. This is not a linear process and it is OK to struggle. In fact, it is necessary. If you have moments where you want to throw in the towel, go back to your old ways and start another diet- you are doing it right. Don’t give up!

You can start easing into the practice of intuitive eating today - using those four steps to learn how to stop dieting and find your food freedom! 

You are filled with courage and grace which will bring you success!

One of the largest obstacles for those embarking on a health and fitness goal is nutrition choices. Most people assume that in order to make any kind of progress, your plate must be filled with peanut sized portions of white fish and asparagus. With excitement and determination, they start this new journey and follow their “diet.” For a small string of days they stick to it, but then they become so tired of the tasteless food that they throw in the towel and head out to their favorite neighborhood restaurant. 

Sound familiar?

My biggest piece of advice to those ready and hopeful to start a successful chapter of healthier choices: (drumroll, please)… Prepare and eat better tasting food! The truth is that healthy food does not have to be bland.

There are endless ways to spice up the healthiest of meals so that you are eating flavor packed treats, not tasteless meals that only lead to frustration and failure. Enjoying the food you eat and being free from feeling restricted is the key to any successful health and fitness journey. Here are a few tricks to get you started!

1. Think herbs and spices, not sauce: Most first time health pursuers make the same common mistake. You can fill your plate with the cleanest of choices. But, as soon as you cover it with your favorite sauce or dressing, it’s game over. There are better alternatives that add just as much flavor! Food seasoned with fresh herbs, spices, lemon juice or anything from a regular spice rack packs more punch than you’d think! Cilantro, cinnamon, garlic, mint, thyme, ginger, lemongrass are all ways to add endless flavor to even the most bland chicken breast. Put that spice rack front and center in your kitchen, and shake away. You’ll be surprised at how easy it is to throw away your old favorites!

2. Sauce Swaps: When it comes to dressing, the less processed the better. Make your own dressings by combining some real ingredients. Olive oil, avocado oil, coconut butter, honey, molasses, liquid aminos, salsa, apple cider vinegar, mustards are filled with valuable nutrients that benefit your body. Hummus or greek yogurt products make fantastic dips. You can add more flavor by adding spices and herbs as well. These choices are superior in taste and better for your health.

Making your meals more satisfying by enhancing the flavors is just the first step to being successful with your nutrition. Here are a few more tips to make your healthy eating easier:

1. Bake Smarter: Love to bake? No problem! Making small adjustments in your ingredients of choice will improve your recipe collection. With more fiber and nutrients, coconut flour and almond meal are excellent alternatives to traditional baking flour. Applesauce and greek yogurts make for great oil and binder substitutes and adding raw honey or molasses will not only make the recipe taste better, but also keep you alive much longer than other processed sugars. Experiment with cacao powder, unsweetened coconut, extra dark chocolate and nut milks to take your recipes (and health) to the next level.

2. Be Carb Smart: Swap out white, enriched carbs with something more nutrient dense like quinoa, brown rice, millet, or whole grains. They provide a deeper flavor than the processed or white versions. In addition to fruit and veggies, these options will be packed with fiber to help keep you satiated, aid in proper digestion and provide you with far more essential nutrients than your previously processed go-to.

3. Don’t drink your calories: Keeping low or calorie free beverages at home can help you stay the course. Swap out soda, beer, and calorie filled drinks with La Croix, sparkling water, or tea. You will stay better hydrated and have more calories to put toward your food, rather than wasting it on choices that have no nutritional value. If you find sparkling water or tea boring - add in fresh lemon, lime or even steep your teas with fresh herbs and berries.

4. Check Your Plate: You should have a combination of protein, carbs and fats in every meal. When serving yourself, aim to fill your plate with 50% fresh produce, vegetables & bright colors. 25% of the plate should include a quality protein source (about the size of your palm) and the remaining 25% is for complex carbohydrates and whole grains. 

Don’t Deprive Yourself: A successful nutrition plan doesn’t require restriction or deprivation. Enjoy ice cream, milkshakes, and other tasty treats within moderation! There are plenty of options that will satisfy your sweet tooth and benefit your body at the same time, sans guilt. Look for organic popsicles with real fruit, yogurt based ice cream or get creative with your toppings! Cacao nibs, 70% or darker chocolate chips or even all natural gummy bears will give you the best of both worlds. Check the bulk food section for tasty treats and enjoy real chocolate instead of the fake, processed stuff. You will reach your goals with happy taste buds and food freedom.

Food while dieting is known all too well as boring, bland, completely unsatisfying and always leaving you still hungry! One of the hardest parts of losing weight and being in a caloric deficit is feeling hungry. Lucky for you - I have some tricks of the trade to help you feel full and satisfied after your meals. 

Volume foods are the secret weapon to any recipe. They are the nutrition choices that allow you to have generous amounts of food without eating more than plan to. My struggles with food were centered around lack of portion control. I would overeat, consuming far more than my body needed, and often used food as a source of comfort. Honoring my hunger and fullness, learning to intuitively eat and creating balanced meals helped me understand how to have the best of both worlds!

Some refer to high volume foods when in a caloric deficit to increase satiety and fullness. I, however, use them all the time! I love feeling satisfied and enjoying healthy portions of food on my plate. Most people assume a satisfying meal needs to be large, heavy and full of calories but that is not the case. Incorporating high volume foods encourages the consumption of whole, nutrient dense foods that also conquer hunger, provide satiety that lasts and give you the best of both worlds regardless of your goals! 

Not only do volume foods help to make you feel more satiated, they also have a lot of perks! They are lower in calories, and higher in vitamins and minerals!

Examples of high volume foods include:

• Salads with as many veggies as possible instead of cheese, croutons and creamy ranch

• Riced cauliflower in place of or added to any rice, bread, pasta dish

• Zoodles, lentil pasta or black bean noodles have half the calories with a bigger serving size

• Rice cake snacks instead of bread or chips

• High fiber wraps, tortillas, or thin crust pizza or

• Swapping the bun for your burger for portobello mushrooms or a lettuce wrap

• Sparkling, calorie free drinks like water, la Croix, etc.

• Stevia, cacao nibs, popsicles

• Mustard, salsa, lemon and lime juice, almond milk and herbs/ spices

Consuming high volume foods will result in feeling more satisfied, giving you larger portions and allowing you to enjoy meals without compromising the taste! 

To read about how to turn up the taste volume on your food - check out this post. (Link to Golden Rule for Nutrition post)