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Looking to Lose Weight?

Looking to lose weight? Nutrition is key! You can lose weight and still feel great with the right macronutrients. Each meal should incorporate vegetables, strive for 1-2 cups. If you focus your meals around plant-based sources, you’ll be adding nutrient dense options that are filling, which doesn’t leave much room for the rest!

When choosing veggies look for colorful options (especially greens) and eat your starchy vegetables (think sweet potatoes) earlier in the day.

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#healthyweightloss #healthyfatloss #fatloss

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7 Simple Steps to Jump Start the New Year

The start of the new year is a great time for reflection, renewal, and reinvention. It gives us an opportunity to look back on the past year and set goals for the coming one. With the right motivation and planning, you can make this your best year yet. Here are a few tips to make sure you’re starting the year off right:

1. Reflect on the past year: Take some time to think about the past year and what you accomplished. Consider what went well and what you might want to do differently in the future. Think about your career, lifestyle, relationships and other areas where small changes could make a big difference.

2. Set goals: Consider what you want to achieve in the new year and more importantly, the why behind it. Make your goals specific, measurable, achievable, relevant, and time-bound (SMART). Writing this down along with the benefit this goal will bring to your life will help you create a clear plan and help you stay motivated throughout the year.

3. Break your goals down into smaller tasks: It can be overwhelming to think about everything you want to accomplish. To make things more manageable, break your goals into smaller tasks that you can work on each day or week and celebrate the small successes as they come.

4. Create a schedule: Consider how you will allocate your time to work toward your goals. This could include setting aside specific blocks of time for certain tasks, or scheduling regular check-ins to track your progress.

5. Identify potential obstacles: Think about what might get in the way of achieving your goals and come up with a plan to overcome these challenges. Be sure to write it down for reference for when you need the motivation and reminder.

6. Seek support: Surround yourself with people who will support and encourage you as you work toward your goals. This could be friends, family, a coach, or joining a support group with like-minded people.

7. Review and adjust your plan as needed: It’s okay if your plan changes as you go along. Be flexible and willing to make adjustments as needed.

Set yourself up for success by making small changes to your lifestyle. Taking small steps that can easily be incorporated into your way of life can make all the difference when it comes to staying motivated and on track. Don’t be too hard on yourself if you don’t achieve everything you set out to do. Celebrate your successes and use any setbacks as learning opportunities.

Happy New Year! I hope 2023 is the best year yet.

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Is Organic Really Better for You?


Organic food comes at a much higher price tag than conventionally farmed produce, so you may be asking, “Do I really need to eat organic?” There is no question that eating more fruits and vegetables, organic or conventional, has many health benefits and should be included as a healthy diet. But some recent studies have shown that organic produce may not be more nutritious which may make you question if choosing organic is really worth it. In reality, there is more to the story than just nutrition. Just because organic produce may not be nutritionally superior doesn’t mean you should choose conventional all the time. The answer may actually lie somewhere in the middle. In this blog post, we’ll discuss why it’s important to eat organic produce and which food you may want to avoid if you can’t.

Organic food is becoming increasingly popular as people are waking up to the harsh reality of conventional agriculture: pesticide use, mono-crop farming, soil degradation and water pollution among others. Organic food is grown without synthetic fertilizers or chemical interventions like fungicides and herbicides – which means you don’t have to worry about ingesting these toxic chemicals and known carcinogens from eating these foods. This is the main reason to choose organic over conventional.

In addition to avoiding the toxins, there are more reasons to consider eating organic including environmental impact. Residue from conventional agriculture can seep into rivers and groundwater sources causing environmental damage that can impact our health and the environment, including the animals in that area. Pesticides are not only found in conventionally farmed produce but also wild-caught fish making it difficult to avoid toxins if they are showing up in places we previously thought were safe.

Choosing organic food helps support small local farms who practice sustainable farming techniques instead of big agriculture, which limits our exposure to these toxins and potentially harmful genetically modified organisms (GMOs). Big agriculture is an industry that has a significant impact on both our health and the environment. This form of industrial farming utilizes large amounts of fertilizer, pesticides, and other chemicals that can be hazardous to both humans and animals. Additionally, the large-scale cultivation of crops can lead to soil degradation, air pollution from chemical drift and runoff, water contamination from chemical use, and destruction of habitats for native wildlife. These factors contribute to health issues such as allergies or asthma in humans, as well as known and unknown long-term health effects and long-term damage to ecosystems. The increased use of big agrochemicals also increases the risk of creating resistant strains of weeds and insects which could have far-reaching effects on food production. All the more reason to support the little guys and their clean practices if you can afford to.

Despite all the harm that comes from conventional farming practices, there are some benefits in terms of food production and cost that must be considered. The use of synthetic fertilizers, pesticides and mechanization can help increase crop yields and productivity, which addresses the growing demand for food in a rapidly increasing global population. In addition, conventional farming techniques can be more cost-effective than other methods, as they often rely on the use of cheaper inputs such as the synthetic fertilizers and pesticides. These practices result in more consistent crops and livestock which allows for easier packaging and distribution and can reduce the amount of time and labor required to produce. All of this leads to lower production costs for farmers, which then carries on to the consumer at the grocery store allowing healthy food options to be accessible at all price points.

Since shopping for organic food can get expensive, it helps to know what to look for since not all produce is created equal and some items tend to be more heavily laced with pesticides than others. The produce to look out for includes apples, tomatoes, sweet bell peppers, grapes, spinach, strawberries, potatoes and lettuce. Ensuring proper washing methods for these fruits and vegetables will help reduce your exposure to pesticides but it’s best to opt for organic if possible.

The Environmental Working Group (EWG) has developed a list of the “Dirty Dozen” fruits and vegetables that contain the highest levels of pesticide residue, which should be purchased organically whenever possible. Eating these foods in their conventional form runs the risk of ingestion of potentially harmful chemicals.

On the flip side, some fruits and vegetables have very low levels of pesticide residue even when grown conventionally – these are known as the “Clean Fifteen”. The Clean Fifteen includes avocados, pineapples, onions & garlic (not processed), cabbage & broccoli (not processed), sweet peas (frozen), mangoes & honeydew melons (not pre-cut), kiwi fruit (not pre-cut), cantaloupe melons (previously cut) and eggplant. When purchasing these fruits and vegetables in their conventional form there is little to no risk involved as far as pesticide exposure goes. EWG updates the “Dirty Dozen” and “Clean Fifteen” lists each year.

Eating organic food not only has many health benefits but also provides ecological support by helping maintain good soil health which is necessary for future generations. It is true that conventional farming practices result in more crops available at lower price points giving access to produce for families who cannot afford organic, but if you want to reduce your exposure to pesticides and support sustainable farming practices (and can afford to do so) then adding more organics into your diet is the way to go. If you’re not able to purchase organic, stick to the “Clean 15” when buying produce. Your body (and nature) will thank you for it.

EWG’s List of “Dirty Dozen” and “Clean 15”
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How To Lose Weight Without Giving Up Alcohol

The holiday season is a time of celebration, but that doesn’t mean it has to derail your health and fitness goals. If you’re looking for low calorie drinks to enjoy at festive gatherings, don’t worry! There are plenty of delicious adult beverages that won’t sabotage your waistline. In the last post, we talked about how alcohol calories are burned before anything else in the body, so it’s smart to be mindful about what you are drinking. If you plan to indulge, read on to learn how to quench your thirst with some waist-friendly options.

Red or White?
Wine is always a go-to for celebrations and if you love wine, you can still enjoy a few glasses. When choosing wine, opt for lighter options such as Pinot Grigio, Champagne or Sauvignon Blanc. These white wines typically contain fewer calories than their red counterparts, so they’re a great way to keep the calorie count down and enjoy your favorite beverage. White wines contain around 110-125 calories per 5oz serving compared to 125-165 calories for a similar serving size of red wine.

If you’re looking for something bubbly, prosecco is an excellent option. Prosecco has fewer calories than champagne and is the perfect way to add some sparkle to your festivities. For prosecco, a brut, non-sweet option comes in at around 60-80 calories per 5oz pour, which is half the calories in a brut champagne. Champagne can have anywhere between 125 and 175 calories per 5oz, which varies based on the added sugar. When comparing the two, prosecco is the better choice. For a refreshing spin on this classic bubbly, try adding a few wedges of citrus or berries for a satisfying drink.

Cider is another festive drink that can be surprisingly low in calories when enjoyed in moderation. Choose ciders made from fresh-pressed apples rather than those made with concentrate for the lowest calorie content. To spike your cider, try adding a splash of hard seltzer or flavored vodka for an extra kick without the extra calories.

Beer
For beer drinkers, light varieties are the way to go. Most light beer has just around 100 calories per bottle. Craft beers can range from light to high in calorie content, so it’s important to choose wisely and read the label. Some craft beers can contain up to 200 calories per bottle, which can add up quickly. If you’re avoiding gluten, you can opt for a hard seltzer, which has around 100 calories per can. Even if you are not a fan of wine or beer, there are plenty of other drink options that won’t break your calorie budget.

Cocktails
If you prefer cocktails, mix up something refreshing with fresh squeezed juice, seltzers or herbal teas with a shot of vodka or gin and a lime. There are so many natural and low calorie mixers on the market these days that won’t cause your waistline to expand! Clear spirits such as vodka and gin have about 96 calories per 1.5 ounces, while darker spirits such as whiskey and rum have around 105 calories per 1.5 ounces. Try swapping a second cocktail for a glass of sparkling water to keep both the alcohol and calorie content down while keeping yourself hydrated.

When it comes to cocktails, there are some drinks that should be avoided if you’re trying to watch your calorie intake. Margaritas and daiquiris can contain up to 400 calories per drink. Long island iced teas are also a no-no – they typically have around 475 calories per drink and an insane amount of alcohol that nobody really needs, but no judging, promise!

Lastly, stay away from sugary drinks like White Russians and Pina Coladas as they can contain upwards of 500+ calories per drink. No matter what your beverage of choice is, moderation is key when it comes to drinking alcohol. Too much can have lasting negative effects on your health. So, when it comes to choosing low calorie alcoholic drinks during the holidays, remember to drink responsibly and enjoy your favorite beverages in moderation. With a few smart choices, you can still indulge without sabotaging your diet or compromising your health. Cheers!




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Are alcohol calories more important than you think?

We’ve all heard of the infamous “beer belly” which makes us associate alcohol with weight gain, but what you may not know is that there could be more to alcohol hindering your fat loss goals than just the number of additional calories.  The calories consumed from alcohol can have a major impact on the amount of fat your body burns.  

When you drink alcohol, it gets first priority for energy needs in the body.  The body metabolizes alcohol primarily in the liver, breaking it down into acetate. The acetate is then converted into usable fuel to satisfy energy needs of the body. This means that calories from the alcohol are used for energy before other sources can be burned, leaving little room for fats and carbohydrates, which will then be redirected for storage if they are not needed.  Since acetate is readily available as an energy source, the body does not need to burn off stored fat for energy, causing an overall decrease in fat burning. The liver prioritizes metabolizing alcohol over burning off stored fat. 

In addition to inhibiting the amount of fat your body burns, drinking too much alcohol can also lead to weight gain due to its high caloric content. Alcohol contains seven calories per gram and is considered a source of “empty” calories. Factor in the additional calories from the drink, it can add up pretty quickly if we’re not careful. Alcohol also reduces inhibitions, which can contribute to drinking more than we planned. It also has the potential to increase your appetite and lead to cravings for unhealthy high-calorie foods, which can further contribute to weight gain or impede weight loss.

While I’m not advocating becoming a teetotaler since I like to focus on small, realistic adjustments we can work into our lives, it’s important to remember that consuming too much alcohol can drastically hamper your efforts to burn stored fat and lose weight. If your goal is to lose or maintain a healthy weight, cutting back on alcohol may be what you need to get there. Additionally, opting for lower-calorie alcohol such as light beer, hard seltzer or vodka-soda can help reduce the number of alcohol calories that you consume.

Since consuming too many alcohol calories can inhibit the amount of fat your body burns and make it difficult to achieve lasting weight loss, reducing your alcohol intake is key if you want to reach your fitness goals. Staying educated, being mindful, and having a plan before you drink can help you stay on track. Stay tuned for a comparison of common drinks and their caloric intake so you can make the best decisions this holidays season.

 

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Simple Steps to Feel Your Best this Holiday Season

The holiday season can be a difficult time to stay on top of your health and wellness goals. With tempting treats and festive feasts, it’s easy to give into temptation. But with the right strategies, you can still reach your weight-loss or fitness goals while enjoying the holidays. Here are 5 tips to help you stay on track during this holiday season.

1. Eat Small, Balanced Meals: Eating small, balanced meals throughout the day can help you stay on top of your diet and prevent overeating. Try to choose nutrient-dense foods like fresh fruits and vegetables, lean proteins, and healthy fats.

2. Drink Plenty of Water: Drinking water throughout the day helps keep you hydrated and also helps control hunger levels. It also helps flush out toxins from your body that can lead to weight gain.

3. Exercise Regularly: Exercise is one of the best ways to lose weight and stay fit during the holiday season. Aim for at least 30 minutes of physical activity most days of the week, such as walking or jogging outdoors or doing an online workout video in the comfort of your home. Wear a fitness tracker to be sure you are getting 7,000-10,000 steps per day.

4. Avoid Processed Foods: Processed foods are full of empty calories and unhealthy fats that can make it harder to achieve your weight-loss goals. Instead, focus on eating whole foods like fruits, vegetables, lean proteins, and whole grains.

5. Get Enough Sleep: Skimping on sleep during the holidays can affect your hormones and lead to overeating, weight gain and feeling miserable. Make sure you’re getting at least 7 to 8 hours of sleep every night so you have enough energy for exercising and making healthy choices.

The holiday season can be a great time to take charge of your health and reach your wellness goals. By eating small, balanced meals, drinking plenty of water, exercising regularly, avoiding processed foods, and getting enough sleep, you’ll be able to enjoy the holidays without sacrificing your progress. So make sure to use these tips and make this holiday season the best one yet.

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Stressed? Try this!

Boxed Breathing Technique:
1. Inhale for 4 seconds
2. Hold for 4 seconds
3. Exhale for 4 seconds
4. Hold for 4 Sseconds
Repeat!

Breathwork and meditation are both powerful practices that can help you create lasting positive changes in your life. Breathwork is a type of breathing exercise that focuses on the power of conscious, deep breathing to bring physical and emotional balance.

The benefits of breathwork and meditation are numerous. When practiced regularly, these practices can help you become more aware of your body and its needs, increase self-awareness, reduce stress and anxiety levels, improve sleep quality, enhance clarity of thought and decision making processes, boost immune system functioning, increase energy levels, and foster spiritual growth.

What are your favorite relaxation techniques?

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Travel tips to Avoid Getting Sick this Flu Season

Traveling during the holidays can leave us exposed to tons of germs.  But with a few quick preparations we can minimize our exposure and avoid getting sick. 

Watch out for highly germy areas and travel with disinfectant wipes to clean them off.  Some of the most germ-ridden areas include tray tables on airplanes, drinking fountains, seatbelt buckles and bathroom stall locks. If you don’t have a wipe handy, remember to wash those hands and be sure not to touch your eyes, nose or mouth.

If you’re not able to wash your hands, carry an alcohol based hand sanitizer such as this one I love.

And be sure to stay hydrated by bringing your own non-plastic water bottle with you. 

Here’s a handy list of items to pack while traveling. 

  • Disinfectant Wipes
  • Alcohol-based Hand Sanitizer
  • Non-plastic Water Bottle
  • Immune Boosting Supplements 

And remember, if you are taking measures to boost your system, even if you are exposed to a virus, your body may be able to tackle it without you ever noticing. See my previous post for tips on how to stay healthy during flu season. 

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8 Tips to Stay Healthy During Cold and Flu Season and Why You Should Take Cold Showers in the Winter!

Flu season is upon us! We all know how miserable catching the flu can be with the dreaded fever, chills, aches and pains.  Fighting off the flu is never a good time.  And since this time of year brings heavy travel and often drastic temperature changes, now is the perfect time to prime your body’s defense system to ward off that cold or flu.

If you think about it, we are exposed to germs on a daily basis. Why is it that sometimes we catch a cold and other times we do not? The answer comes down to your body‘s defense system and its ability to combat these germs when we are exposed. If your body is preoccupied with other tasks, such as managing stress or dealing with inflammation, the effectiveness of your immune system could be challenged, which means your ability to fight off that cold could be lowered.

Fortunately there are measures you can take to ensure your immune system is in optimal defense mode this season so you are staying healthy even when those around you are sick.

Here are a few of my favorite natural flu fighting health tips you can incorporate today.

1. Wash your hands often and don’t touch your face!

It seems simple enough, but you may not realize how often you are adding germs directly into your system through touching your eyes, nose or mouth.  Pay attention for a few days and take notice how often you do this.  You may be surprised. Washing your hands regularly may be the simplest way you can protect yourself from a cold or flu this season.1   You can also carry an alcohol based hand sanitizer when soap and running water aren’t readily available.      

2. Increase the Good Bugs! Did you know as much as 80% of your immune system is contained in your digestive system?2 Addressing issues with your gut is your body’s first line of defense protecting you from illness. Introducing probiotics to balance your gut microbiome can help ensure the good bacteria outweighs the bad, which can boost your body’s defense mechanism. If I ever feel a cold coming on, the first thing I reach for is my probiotics. If you have candida overgrowth, you should avoid adding probiotics until you can address the issue.

3. Skip the Dessert. There are many studies that show that sugar is taxing on the body and can even suppress your immune system.3  Reducing your sugar intake can aid you on your journey to health in more ways than one.

4. Don’t Skimp on Sleep.  Sleep is the bodies mechanism for repair. When we skimp on sleep, this puts us at a disadvantage and can impact our immune system’s ability to fight off infection. Be sure to get 7-8 hours of quality sleep as many days as possible.

5. Get Moving.  Exercise and being active has so many positive effects on our bodies.  Not only can it help keep off excess weight, exercise can also impact the quality of our mood allowing us to manage stress more effectively, which leads to my next tip…     

6. Reduce Stress.  I can’t emphasize this one enough as many people are unaware that being stressed can have physiological effects on our bodies.  The hormones that are released when you are stressed suppress the immune system and make you more susceptible to catching a cold.2 Taking time for self-care and reducing the stress in your  life can contribute to a healthy mind and body. 

7. Consider Immune boosting supplements.  Whenever I’m traveling or around people who may be sick, I always keep a few of my favorite immune boosters close by.  Studies have shown the following supplements can help ward off infection or reduce the length of a cold. 

  • Vitamin C – This water soluble vitamin is a well-known immune booster and powerful antioxidant. It has been proven to increase cytokine production in white blood cells which regulates the immune system.5
  • Zinc – This important mineral found in nuts and seeds such as pumpkin, pecan and almonds, as well as red meat, has been shown to reduce inflammation and boost the immune system. Zinc is required for hundreds of processes within the body so deficiencies can result in a range of disorders from depression to acid reflux.  The recommended daily dosage of Zinc is 20 mg per day.4
  • Vitamin D3 – This mineral is essential to bringing balance to the immune system, and is also utilized in hundreds of processes in the body.4  Cold and flu season is also at its highest during the winter time, when production of D3 from the sun is reduced.  This can contribute to a deficiency and increase susceptibility to the flu so supplementing with D3 is great for boosting immunity.
  • Echinacea – According to Health Radar’s Encyclopedia of Natural Healing, research shows a reduced risk of catching an infection by up to 50% when using Echinacea during cold and flu season.
  • Elderberry – Elderberry’s have been used for centuries to treat colds and flus.  They are high in antioxidants and anti-inflammatory properties and have been shown to inhibit the replication of viruses including the flu.6

A few years ago I was introduced to this emergency supplement that combines many of the suggestions from above.  If I feel something coming on, I use this to help my body fight off the infection before I get sick.  This should be used only when you feel something coming on, it isn’t the best supplement to use on a daily basis as it can be taxing to the liver.  I always have a bottle handy during cold and flu season.  Click the link below if you’d like to give it a try.*

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8. Take Cold Showers I know this may sound crazy and is naturally counter intuitive, especially during the winter, but research has shown that taking cold showers over a period of several months was shown to improve immune function significantly. A German study evaluated students over several months and found that those who showered in cold water (working up to 2 minutes) caught half as many colds as those who took warm or hot showers.  The length of the cold (when the individuals taking cold showers actually did get sick) was also reduced by half.  This positive effect to the immune system took about three months to be fully noticed.7

Follow these tips this season to keep yourself healthy and let me know how they work for you!

References

1. Handwashing: Clean Hands Save Lives. Centers for Disease Control and Prevention 2018. https://www.cdc.gov/handwashing/ (accessed December 21, 2018).

2. Cabral S. The Rain Barrel Effect: how a 6,000 year old answer holds the secret to finally getting well, losing weight & feeling alive again! North Charleston, SC: Cabral Research LLC; 2017.

3. Leyla Weighs In: Five ways to stay healthy during cold and flu season. DR RONALD HOFFMAN Healthy Sleep Recharging Your Batteries Comments. https://drhoffman.com/article/leyla-weighs-in-five-ways-to-stay-healthy-during-cold-and-flu-season/ (accessed December 21, 2018).

4. Jeffers, Nancy. Vitamin D3, Zinc and Magnesium: How to Prevent Many of the Current Health Epidemics. Nancy Jeffers, 2017.

5. Maher M.D., Paul D. Vitamin C: History and the Case for its Use in Cancer. The Health Journal Club Newsletter, November 2011. 

6. Johnson RL, Foster S, Low Dog T, Kiefer D. National Geographic Guide to Medicinal Herbs: The World’s Most Effective Healing Plants. Washington, D.C.: National Geographic; 2014.

7. Chaitow L. Naturopathic physical medicine: theory and practice for manual therapists and naturopaths. Edinburgh: Churchill Livingstone/Elsevier; 2008.

*As an Amazon Associate I earn from qualifying purchases. 

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5 Tips to Prevent Sun Damage this Summer

Summertime brings warmer weather, which often means more time spent outdoors, putting us at risk for sun damage. Sun damage can range from sunburns to aging and skin cancer. It is important to protect yourself from the sun’s rays whenever you are exposed, including cloudy days or in the winter.

Utilize these 5 tips in order to protect your skin from the sun’s damaging rays.

1. Use a Broad Spectrum Sunscreen
Make sure the sunscreen you use is broad spectrum which means it will protect the skin from both UVA and UVB rays. UVA rays contribute to aging and UVB rays contribute to burning. You may be utilizing a sunscreen that is protecting you from burns, but not the rays that contribute to aging.

2. Apply sunscreen 15 minutes before sun exposure
If you wait to apply sunscreen once you are exposed your skin is not protected. It takes 15 minutes for sunscreen to absorb into the skin and provide protection

3. Use a minimum SPF 30
There isn’t much difference between spf 30 and spf 100, so be sure to recognize the limits of sunscreen and reapply every 2 hours or after swimming or sweating.

4. Protect your scalp and lips
Be sure to protect your lips with a chap stick with a minimum of SPF 15. Don’t forget to add sunscreen to exposed areas on your scalp or utilize a hat to shade you from the sun.

5. Get your skin checked regularly
If you have fair skin, are exposed to the sun often (even just from driving) or have a family history of skin cancer, you may have a higher risk of developing skin cancer. Get to know your body and any moles that are present, which will allow you to recognize changes in your skin. and be sure to see a dermatologist for regular skin checks. Visit aad.org to find a dermatologist near you.