Habit-based nutrition

Month: December 2017

WHAT I’M LOVING: Winter Salads

WHAT I’M LOVING: Winter Salads

In the New Year I’ll be implementing a new segment to my Blog where I review and share different products, books, foods/drinks, apps, etc. that are popular or useful within a wellness setting! I am thrilled to do my first book review and share that […]

RECIPE: GREEK SALAD MEAL PREP

RECIPE: GREEK SALAD MEAL PREP

I give this Greek salad meal prep a 10/10. Seriously. There was NOTHING I would change!   This combination of flavors is so amazing and I LOVED the creamy tzatziki sauce. The warmed whole wheat pita was definitely the cherry on top and this meal […]

PEP TALK: EAT BETTER, NOT LESS

PEP TALK: EAT BETTER, NOT LESS

 


Today’s Tuesday tip is brought to you by my amazing breakfast that left me full of good nutrients, energized, and totally satisfied.❤️❤️ (on my plate in the picture: 3 eggs with reduced fat cheese and salsa, 1 chicken sausage with garlic and bell pepper, 1 slice thin whole grain toast with avocado, and berries!)

🔺While it is important to be in a caloric deficit to lose weight, often times we take to slashing calories as our first step in the process. While some feelings of hunger are normal when attempting to lose weight, it should never mean consuming so few calories that we are irritable, have low-energy, and cannot sleep at night.

Ditch the mindset that weight-loss needs to be a miserable process in order for it to be successful.❌

❗️❗️1,200 calories is not a magic number. In fact, research shows that you need to consume at LEAST 1,200 calories in order to achieve nutritional adequacy, meaning if you fall below that number, you are at risk for a nutrient deficiency and there is NOTHING healthy about that! Unless you are very short and small and/or extremely sedentary, you likely have no business consuming 1,200 calories and should have a nutritionist, Dietitian, or reliable health professional calculate the appropriate caloric needs for your body and your goals.

🚫Starvation should never be the goal to manage your weight.

 

Try focusing on eating BETTER, instead of less. This will naturally reduce your calorie count without feeling extreme feeling of hunger or having to focus too much on counting and numbers.

 

🔹Swap full fat sausage👉🏼for chicken or turkey sausage
🔹Swap sweetened yogurts with added sugars👉🏼for nonfat plain Greek yogurt
🔹Swap dessert👉🏼for fruit with a small amount of melted dark chocolate
🔹Swap whole milk👉🏼for 1%
🔹Swap chips👉🏼for popcorn (no butter!)

▪️Focus on nutrient dense foods, or foods that provide a great deal of nutrients or volume for a small amount of calories. At the top of the list: fruits and veggies🥦🍎🥕, lean meats and poultry🥚🍗, whole grains🍞🍚, low-fat dairy🥛🧀, beans, nuts, and seeds🌰🥜 (with very little to no added sugars, sodium, and solid fat).

 

🔻Focus less on things you cannot control - like how fast the scale moves or fitting into your prepregnancy jeans by next month and focus more on the things you can control - eating more nutrient dense foods, being more active, and managing your stress.♥️

 

RECIPE: BERRY GREEK YOGURT POPS

RECIPE: BERRY GREEK YOGURT POPS

Popsicles in the middle of December?! Yep. We are pretty unconventional around here.     Tuesday was my last really tough day of school before finals so I wanted to celebrate by doing something special with the boys. We like to frequent our favorite local […]

RECIPE: TURKEY SAUSAGE, WHITE BEAN, & SPINACH SOUP

RECIPE: TURKEY SAUSAGE, WHITE BEAN, & SPINACH SOUP

Oh, I just love this soup! It’s SO easy and it’s full of nutrients and good stuff and it’s just wonderful!   This is another recipe that used to have a much higher calorie count and lacked some veggies, but a few swaps and add-ins […]