Viewing entries tagged
snacking

Top 10 Tips for Weight Loss

Comment

Top 10 Tips for Weight Loss

Weight loss and weight management is not a one-size fits all.  Bio-individuality is the concept that what works for one person may not work for another.  After all, all of those fad diets came into existence because they worked for someone, somewhere.  Does that mean that you should eat nothing but cabbage soup though, please no!

That being said, there are certain measures we can all take that will not only benefit our weight loss efforts, but also our overall health and wellness. 

  1. Drink Water- Hunger is often confused with dehydration.  Try and drink 8 glasses of water per day.  This will help you feel fuller and also slow down your “auto-pilot” mode when you normally reach for a snack.  Additionally, a glass of water before a meal or snack will help you eat less.  Drink up!
  2. Eat Carbs- Real Carbs- Carbs have mistakenly become the enemy.  We need carbs in our diet.  Our body uses it for energy and fuel.  However, not all carbs are created equal.  Replace refined carbohydrates like bread, pasta, pretzels, etc. with complex carbohydrates like fruits, vegetables, whole grains, nuts, seeds, and legumes.  Complex carbs are high in fiber, which slows digestions and promotes stable blood sugar levels. 
  3. Choose Healthy Fats- A common misconception is that fats make you fat.  In reality, we cannot live without fat.  The body utilizes dietary fat for energy, healthy hair, skin, and nails, vitamin absorption, and normal every day bodily functions.  Choose good fats, like avocados, nuts, and seeds, fish, and extra virgin olive oil.
  4. Emphasize Lean Protein- Our bodies require protein to continuously renew and replenish our cells, stabilize blood sugar levels, and give us energy.  The richest sources of protein include animal products (meat, eggs, and fish) and plant sources (beans, nuts, and seeds).  You can be a vegetarian and get ample amounts of protein, but you also don’t have to be!  If choosing animal proteins choose learner proteins, like chicken, fish, and turkey, rather than red meat.
  5. Eat Breakfast- I know so many people who skip breakfast.  They’re not hungry, don't have time, the list goes on and on.  Ditch the excuses.  Eating a hearty and healthy breakfast will give your metabolism a jumpstart and help you better control cravings throughout the day.  When we miss our first fuel opportunity of the day, by mid-morning we are hungry and more likely to engage in mindless nibbling, snacking, overeating, and over compensating for any calories “saved” by breakfast.  
  6. Eat More Frequently- Try and balance your food intake throughout the day by eating smaller main meals (breakfast, lunch, and dinner) and supplementing with healthy snacks.  Don’t forget to eat until you’re no longer hungry rather than eating until you’re full.  There’s a huge difference!  Our eyes are often bigger than our stomachs and we take HUGE portions at mealtime.  Eating regularly throughout the day will help cut down on mealtime portion size.
  7. Exercise your Body and Mind- Exercise has enormous benefits for your mind and body.  Decreased body weight, smaller waist circumference, lower resting heart rate and blood pressure, and endorphins to boost your mood- all results of exercise!  We’re all busy so exercise smart and efficiently rather than spending hours in the gym.
  8. Catch Some Zzz’s- Did you know that according to research, those who sleep five hours or less weight five pounds more than those getting at least seven h ours of sleep per night!  Lack of sleep can lead to irregular energy balance, metabolism and appetite.  Sleep more, eat and weigh less- awesome!
  9. Cook- Again, I know we’re busy and or you simply may hate cooking.  It feels tedious and requires clean up.  But isn’t it worth it if you can control portion sizes, quality of ingredients, and cut back on your intake of sodium, fat, and calories.  Check out some of super fast recipes for more tips, but get cooking in the kitchen!
  10. Keep Track of what you Eat- Be a label detective!  Regularly check labels.  My rule of thumb is if I can’t pronounce it, I probably shouldn’t be eating it.  The healthiest foods are those found just as nature intended- whole and unprocessed.  When was the last time you saw an ingredient list on an apple or stalk of celery?  Additionally aim for foods with lower sugar content.  Read more about sugar here and try and stay away from foods with no sugar, or 5 grams or less. 

Comment

Navigating Nutrition in the Office

Comment

Navigating Nutrition in the Office

For those of you who work in an office setting, myself included, nutrition can be hard to manage.  There are a variety of factors that make healthy eating a challenge.  Today I’ll tackle two of the most common issues in the office: eating a well-balanced meal & snacking!

If you have a kitchen and/or storage space in your office this can be a blessing or a curse.  Unlike in the comfort of your own kitchen, most likely you are not selecting the office food supply.  Whereas at home you can more easily avoid temptation by simply not keeping it in the kitchen, at the office, such temptations may be staring you right in the face.  On the other hand, you can use this space to keep all of your “cooking” essentials to create a delicious and nutritious meal!

In what I like to refer to as Top Chef, Office Edition, I bring in my own groceries for breakfast and lunch to whip up quick, easy and healthy meals!  Not only is this is a huge money saver but its also healthier than any takeout options.  Great breakfast ideas include oatmeal topped with berries and nut butter or chia seed pudding.  As for lunch, I stock up on lettuce, tomatoes, cucumbers, etc.  Basically, anything you like for lunch (salad, sandwich, etc.).  I prefer to put the meal together at work, to avoid soggy lettuce and schlepping Tupperware everywhere.    

Now that you’ve become a Top Chef Master in the office, let’s take a look at snacking.  Many people are victims of eating mindlessly at their computer, completely unaware of how many calories they’re consuming.  My advice is to PORTION YOUR SNACKS.  Instead of bringing an entire bag (of anything) over to your desk, take out a single portion.  This will ensure that you are not mindlessly eating more than you intended.  Another key is to balance your snacks.  What do I mean by this?  Include a protein in your snack to keep you fuller, longer.  Some healthy snack options include carrots and hummus, celery and almond butter, fruit and nuts, etc.

We spend a majority of our time in the office (working 9-5? –Hah I wish!) so it is imperative that we maintain our healthy habits!  There are definitely challenges when it comes to navigating nutrition in the office but it’s no excuse to eat poorly. 

 

Comment