Tips for Staying Healthy While Eating Out (and Still Enjoy Yourself!)

Going out to eat is a great way to socialize and spend time with friends and family. It can be a bit anxiety-producing if you're working hard to clean up your diet and reach your health goals because you never know what's really in your food (was it sauteed in canola oil? was flour added to a sauce? was corn syrup in the salad dressing? etc.)! So how do you find balance and freedom while eating out without totally derailing your health and weight loss goals? Check out my newest blog post to learn how to navigate menus and eat healthfully when dining out...while still enjoying yourself!

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15 Best Travel Snacks

JERF. Just Eat Real Food. That's my motto and I hope it is yours too! Travelling can make JERFing pretty challenging. I've put together a list of my top 15 snacks that are as minimally processed as packaged food gets. Before your next trip, I recommend packing your bags with some of these so you’re never caught hangry and forced to resort to airplane fare!

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12 Ways to Boost your Metabolism

We all want a quick metabolism, right? When people are struggling to lose weight, they often blame their slow metabolism. The goal in speeding up your metabolism is to do things that make it easier for your body to burn energy instead of store it, and therefore lose weight instead of gain. I've put together my top 12 tips for supercharging your metabolism on the blog!

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How to Lose Weight Without Counting Calories

A calorie is a calorie, right?..... WRONG. Food is much more than just calories; it is information for our cells. Every bite of food you eat sends out a specific set of instructions to the body–instructions that influence satiety, metabolic rate, brain activity, blood sugar and the way we store fat. The same number of calories from different types of food can have very different biological effects. For these reasons, for clients who want to lose weight, I rarely, if ever, mention calories. I know this might be blowing your mind right now, but it's true -- you don't have to count calories to lose weight! It’s not that calories don’t matter at all; it’s that nutrients matter more. Considering calories as the most important factor in how we choose what foods to consume is an overly simplistic view that doesn’t consider nutritional quality. Quality, balancing macronutrients properly, getting in touch with your hunger & satiety signals and paying attention to meal timing are all way bigger influencers on your weight. To learn more about how the weight loss equation of 'calories in versus calories out' is far oversimplified and what you can be doing instead, head to the blog!

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3 new supplements to add to your medicine cabinet

Collagen. You've heard of it. But in case you need a refresher, collagen is the most abundant protein in the body and it’s a key constituent of all connective tissues. It provides the infrastructure of the musculoskeletal system (considered the “glue” that holds the body together!) and it’s the primary building block of skin, hair, nails, tendons, cartilage, bones and joints. Our natural collagen production declines as we age - think wrinkles, thinning hair, brittle nails, achy joints, etc. We can provide the amino acids our bodies need to maintain the health of these structures by using collagen as a protein powder supplement, adding it to smoothies, coffee, soups, oatmeal, etc. In addition to supplementing these key amino acids, we can also include vitamins and minerals need to enhance our body's own natural production of collagen. Vital Proteins (my fave brand of collagen peptides) has formulated a few supplements that do just that, namely Spirulina, Beef Liver and Beauty Boost. Read this post to learn more about the benefits of each.

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Immune Boosting & Cold Fighting Tips

Cold and flu season is in full force. Add in flying on planes with recycled air, stress about going back to work, kids going back to school and bringing home the latest bug, etc. and you've got yourself primed for getting sick. The best strategy for making it through winter without getting taken out is to ensure you're supporting your immune system all season long. If and when you do feel that tickle in the back of your throat, there are a handful of things you can do to fight off the cold before it takes hold, or at least reduce the duration and severity of symptoms. In this post, I give you with my top 8 immune-boosting and cold-fighting tips to get you through the next few months unscathed!

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Here's what you need to know about going keto

Keto. The diet everyone is talking about. The diet that is based primarily on healthy fat…including some adequate protein and very little carbs. The high-fat ketogenic diet was originally designed to treat epilepsy, however studies now show that this way of eating can be beneficial for those suffering from obesity, cancer, type-2 diabetes, as well as people looking to increase energy, lose body fat and enhance cognitive function. The goal of the keto diet plan is to shift the body’s metabolism in favor of burning fat instead of sugar for fuel. While being in ketosis has many benefits, adhering to this diet is pretty tough for most people as it requires measuring/tracking food consumption and very careful monitoring of your body’s ketone production. To learn more about what exactly ‘going keto’ means and if it might be a good fit for you, check out my post!

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WHICH IS BETTER, COFFEE OR GREEN TEA?

Ever wondered why you can’t drink a cup of coffee past 11am or you’ll be staring all the ceiling all night, while your husband can have an espresso after dinner and sleep like a baby? The way your body breaks down and responds to caffeine is actually influenced by your genes! As a result of gene variants, some of us are fast caffeine metabolizers while others are slow metabolizers. Fast metabolizers can guzzle coffee all day and feel great – these lucky dogs get a whole bunch of benefits too, like increased metabolism, mental clarity, etc. Slow metabolizers are better off drinking green tea (which has about half the caffeine as coffee) or even skipping caffeine altogether, otherwise they get jittery, anxious and have disturbed sleep. To learn more about caffeine genes, fast/slow metabolizers, as well as the health benefits of coffee and green tea, check out my post!

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SUGAR DETOX: HOW TO CUT OUT SUGAR WITHOUT LOSING TASTE

We all know we should be eating less sugar for optimal health. But for many of us with legit sugar additions (the struggle is real!), that’s easier said than done. Lowering your sugar intake doesn’t mean you have to sacrifice taste or feel deprived from your favorite foods. In this post, you’ll learn some savvy swaps and health hacks so you can start detoxing from sugar, recalibrating your taste buds and controlling your cravings.

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MCT Oil + How to Eat Fat to Burn Fat

MCT oil is my go-to healthy fat for adding to smoothies, matcha lattes, and as the base of homemade salad dressings. MCT stands for medium-chain triglyceride. MCTs are a special class of fats that are derived from coconut oil and/or palm oil. These triglycerides have a unique chemical structure so your body metabolizes MCTs differently than short-chain and long-chain triglycerides.

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Whole Body Benefits of Apple Cider Vinegar

Apple cider vinegar has a claim to fame as a health and longevity elixir. Its benefits are extensive: improves digestion, provides relief from heartburn, reduces blood sugar levels, increases energy, eliminates cravings and supports fat burning and weight loss. So it's no wonder people are getting on the ACV bandwagon! But, for many, once they try it, they struggle to incorporate it into their daily routine due to the intensity of the tartness! Over on Hello Glow, I go into detail about all the health benefits of consuming ACV regularly PLUS I give you eight recipes for hiding it in drinks, smoothies and salad dressings so you can get more into your life! Check it out by clicking the button below. 

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Want to learn about self-love?

My amazing friend and fellow health activist, Clara Wisner of revolutionary lifestyle, is currently traveling around the world on an epic adventure. You might know Clara from the Living Rising podcast which I was on a few weeks ago chatting about Ayurveda. If you missed it, you can listen to it here. In addition to being a nutrition therapy practitioner, Clara is also a self-love guide. What does that mean? She specializes in helping women ditch toxic habits and release self-sabotaging beliefs that keep them stuck. As part of her travels, she's exploring self-love practices and spiritual theories all over the world and compiling the incredible knowledge she's garnering into a book about self-love. Soooo basically, she's a legend and I wanted to let y'all know about a super cool online course she's offering all about self-love....

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Ayurvedic Lifestyle Podcast

Hey everyone! Just wanted to give you a heads up that I was on Love Rising podcast this week chatting with Clara from Revolutionary Lifestyle about all things Ayurveda! As you guys may already know, I am a Certified Ayurvedic Lifestyle Counselor and often integrate Ayurvedic wellness practices and diagnostic tools in my holistic nutrition practice. On the podcast, I explain what Ayurveda is (hint: it's India's 5000 year old medical system, translated as the "science of life") and talk about the primary doshas (vata, pitta and kapha) and how to juggle all three to maintain health and balance. A big part of this is having a solid daily routine which I go through in detail, i.e. sleep-wake cycles, meal timing, etc. And finally Clara and I catch up about our respective experiences at Vaidyagrama which is an Ayurvedic detox retreat center in India. I was there about four years ago and my time there was instrumental in my personal healing process. You can read more about my time at Vaidyagrama here and here. So, if Ayurveda is at all interesting to you, head on over to iTunes and have a listen to the new Love Rising podcast! You can click the photo above or here is the link! Feel free to reach out if you have any questions or want to learn more! 

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10 Best Snacks for Stress Eaters

I want to get something clear right off the bat - there is nothing wrong with stress eating and you should not feel guilty or shameful for having a craving to munch when you're stressed. It's actually quite normal. Instead of judging yourself for your stress-induced cravings, I recommend investigating your trigger by stopping yourself en route to the pantry to ask the question: “what do I really need in this moment?” You may find that what your body truly needs is not food at all. Rather, it is some form of self-care, like a walk outside, a nap, a hot shower or a chat with your mom. These acts of self care all serve as ways to reduce stress that don’t involve putting something in your mouth. But if you decide that you don't need any of these things and consciously choose to satisfy your craving with food, click the button below for my tips to make satisfying your craving a calm and relaxed experience, along with the 10 best snacks to nosh on. 

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How to Naturally Balance Your Hormones

Let’s talk about hormones. Those über-important chemical messengers affect many aspects of our health and we wouldn’t be able to live without them. When our hormones are regulated, we feel great–stable mood, lots of natural energy, healthy weight, good sex drive and beautiful skin and hair. But when they get out of balance, it can cause many unpleasant symptoms and lead to health issues down the road. Some common signs of hormone imbalance are fatigue, weight gain, hair loss, brain fog, anxiety, sugar cravings and low libido. Any of these sound familiar? If so, click the button below for my top 10 tips for balancing your hormones using food as medicine. 

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Rice Paper Rolls with Peanut Sauce

Looking for a super healthy summer appetizer or light dinner? Look no further than rice paper rolls! They're colorful, tasty and a cinch to make as long as you don't mind chopping veggies into thin strips...To make things quicker/easier you could buy pre-chopped veggies such as julienned carrots, strips of bell pepper, etc. Feel free to get creative with what you put in your rolls! Rice paper rolls can be the perfect 'kitchen sink' meal, i.e. a way to use up all the veggies leftover in the fridge at the end of the week! 

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Constant Cravings? Weight Out of Control? Read this!

Incessant cravings and feeling like their weight is out of control are common health concerns that prompt clients to come to my office. Hormone imbalance/dysfunction is often at the root of these issues. Working together, the first thing we do is identify which hormones are out of whack and then take action to reset them. This post is all about the 7 key hormones that play a big role in regulating appetite and managing weight. I include a description of each hormone, clues that something may be amiss as well as simple steps to balance each one. I’ve also specified which lab tests can be useful to determine hormone imbalance or dysfunction. Lucky for us, even though there are a lot of hormones that impact weight, diet and lifestyle are super powerful ways to support your body’s hormonal communication system and get these hormones in balance! Check out the full post by clicking the button below. 

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What to Eat Before & After Exercise

We've all heard it....abs are made in the kitchen. And I tend to agree! I always say that you can't out-exercise a bad diet. No matter how active you are or how tough your workout is, if you're eating junk, you won't get the results (lose fat / gain muscle) you're looking for. Or at least not as quickly as if your pre- and post-workout nutrition was on point. Whether you're a morning, lunchtime or evening exerciser, I've got your healthy snack and meal needs covered in this post! I even discuss 'fasted exercise' (aka working out on an empty stomach) which is gaining popularity in IF (intermittent fasting) crowds. It's over on Hello Glow -- click the button below! 

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Adaptogens: What's All The Buzz About?

Things like ashwagandha, reishi, maca and are making their way into lattes and smoothies at the trendy health-food cafes. You may have heard of a few of these before but not totally sure what the deal is. Well, they are adaptogens -- plant medicines that protect our bodies from the harmful effects of stress while supporting overall health. Sounds pretty good, right? There are lots of different adaptogens, each with its own set of special skills. I wrote a comprehensive guide to the most popular adaptogens over on Hello Glow. You may find a few that really speak to you in which case you should give them a try! There is almost no downside and lots of upside to being better equip to handle all the stresses life throws your way! 

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How You Know Your Probiotic Supplement is Working

Let's get clear on one thing - you cannot 'out-supplement' a bad diet. Supplements are designed to be used as part of a nutrient-dense real food eating plan. In my practice, I have a 'food first' approach in which we get the person's the food on point first and then we fill in nutritional gaps using targeted supplementation. I've written a whole post on the five foundational supplements that just about everyone should be taking. You can check that out here. One of those must-have supplements is a probiotic. 

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