Balancehealthandnutrition

09/22/2022

Cravings...I'm sure you experience them. I certainly do!

Of course it's ok to give into them every once in a while, but problems start to surface when giving in starts to become a habit. Addictions to sugar, gluten, and dairy are real. Studies show that we become addicted to sugar and high glycemic foods the same way we would co***ne or he**in. It's reported that sugar is 8 times as addicting as co***ne. Gluten and dairy are thought to be just as addicting because they interact with op**te receptors in our brain like co***ne and he**in. Gluten and dairy both contain metabolites (casomorphin and gluteomorphin) which have the same effects as o***m or morphine on the brain. Just as morphine does, both of these foods can make you feel calmer, sleepier, and maybe even a bit euphoric. Our brain loves them and you probably do too!

So what can you do to avoid giving in? We know that a craving lasts 3-5 minutes. The most effective way to get past a craving is distraction. Swipe to see some suggestions to distract you from your cravings.

Keep in mind, even healthier cravings should be avoided (fruits, nut bars). A craving is a craving; even when you trade in a healthier option, you are still rewarding yourself. This will not help you get over your “give into your cravings” habit.

Need more help? Head to the link in my bio and let’s chat during your FREE 30-minute consultation.

09/21/2022

If fat truly was the bad guy, then why after years of the "low-fat" craze, are the rates of obesity and type II diabetes at an all time high?

Many people are surprised by this; after all, for decades we were told that fat was the enemy. When we combine the right types of fats with a low-carb diet it can lead to weight loss and weight maintenance. However, when we pair fat with a high carbohydrate diet (even the good fats) it can lead to weight gain.

It's important to recognize that not all fats are created equal. Healthy fats are those found in whole foods or that are minimally processed. They can be found in foods like avocados, nuts and seeds, olive oil, coconut oil, avocado oil, and healthy sources of protein like grass-fed beef, organic poultry, and wild-caught fish.

Each one of us has individual fat requirements based on our age, gender, weight, height, activity level, and health conditions. Start by adding healthy fats to each of your meals and work up from there until you feel satiated. Still not sure how to do this? I'm here to help. Head to the link in my bio to sign up for a free 30-minute consultation.

What's your favorite way to add fat into your diet? Comment below!

09/19/2022

Were sloppy joe’s a staple in your house while growing up? They definitely were in my house!

The difference between the ones I grew up eating and these guilt-free ones are that they are missing the sugar and the high fructose corn syrup filled hamburger buns I grew up on. These are easy, delicious, and I didn't miss the bun one bit. I was out of coconut vinegar and used apple cider vinegar as a substitute. This recipe gives you the perfect whole foods meal: quality protein, healthy fats, veggies, and fiber. Just what your body needs to keep it nourished and satisfied!

I filled a lettuce wrap with the yummy meat and this dinner was done in under 30 minutes. Bonus: The kids loved them and already requested I make them again. Enjoy!

09/15/2022

Hormones are chemical messengers that have significant effects on your mental, physical, and emotional health. In fact, they play a major role in controlling your appetite, weight, and mood.

Sedentary lifestyle and Western dietary patterns may affect your hormonal environment and many dietary patterns can negatively affect your hormonal patterns. In addition, levels of certain hormones decline with age and some people experience a more dramatic decrease than others.

The good news is that a nutritious diet and other healthy lifestyle habits may help improve your hormonal healthy and allow you to feel and perform your best.

Swipe to learn 4 ways you can balance your hormones through nutrition.

09/14/2022

Are you looking for a snack to help you refuel?

As I work with more and more athletes who are trying to find healthy options for pre and post workouts, I'm always on the lookout for new recipes. Snacks that are low in sugar, but still provide a balance of carbs and protein is what is needed to fuel our bodies. The ingredients in these energy balls are the perfect mix of healthy fat, quality protein, and carbohydrates. Make a batch and grab a few to refuel. Enjoy!!

09/12/2022

Yes, it's true, sugar slows down your metabolism. 

Here's why: when we consume food and drinks that are high in sugar and void of nutrients, our body doesn't recognize them as nutrition. In fact, it doesn't think you've eaten at all so it hangs on to these excess calories because it's not sure the next time you will give it something nutritious. So, not only does sugar decrease your metabolism, it increases inflammation, decreases insulin sensitivity, and contributes to weight gain.

Have a sugar addiction? You are not alone. This is something I work on with my clients almost on a daily basis. I would love to help you break this. Head to the link in my bio to sign up for your FREE 30-minute consultation.

09/08/2022

Food is truly medicine.

Why is it that the first thing we do when we have any sort of health problem is reach for a medication? Medication definitely has its place, but why not start with food first? We can use nutrition to lower blood sugar, decrease hypertension, lower cholesterol and triglycerides, decreases inflammation, reverse symptoms of autoimmune disease, and many more.

Bottom line: a low sugar, low inflammatory diet is the best thing you can do for your health.

Ready to chat about alternatives to medicine that will benefit you? Head to the link in my bio to sign up for your free 30 minutes consultation!

09/07/2022

This is my new go-to recipe for a quick veggie. To be honest, I'm obsessed. I think I've made these every day for the last 2 weeks. I served them on top of my salads, beside my eggs, or with whatever protein I had for dinner. By using the air fryer to prepare them, the zucchini tastes caramelized and delicious. 

Cooked zucchini is especially high in vitamin A. It's filled with antioxidants and beneficial plant compounds. It's also great for digestion because it contains both soluble and insoluble fiber. In addition, zucchini’s fiber helps stabilize blood sugar, preventing levels from spiking after meals.

No excuses for not having time to make a veggie. Using the air fryer makes the best veggies, and super quick. Try these and let me know what you think!

09/05/2022

09/01/2022

When I first consult with clients and tell them they can stop counting calories, they look at me like I'm crazy. As they look at me like this, I often think to myself, if counting calories really works then why are they coming to me (and why do we have the biggest obesity epidemic EVER). The truth is, the theory of calories in and calories out is outdated and makes no sense.

Learning that they don't have to count calories is a liberating experience for my clients. While calorie intake is an important component of healthy weight maintenance, it’s really the types of food you eat to get those calories that is most important. Refined sugars, starchy foods, and white flours make you hungrier and cause you to eat more calories.

When we eat, our bodies secrete insulin. Insulin is a hormone that directs sugar and calories to be burned for energy or stored in our fat cells as part of our normal, healthy body process.

Our bodies are “time programmed” to keep insulin in our bloodstreams long enough to break down carbohydrates. But our bodies can’t immediately tell whether we’ve eaten healthy food or junk food, so even though simple carbs are absorbed quickly, the insulin hangs around and keeps lowering your blood glucose levels.

When you eat whole foods that your body can’t process quickly, you feel full longer, avoid overeating, and therefore avoid weight gain. This includes plenty of animal protein, healthy fats, beans, nuts, vegetables and most fruits.

Want to chat more? Head to the link in my bio for your free 30 minute consultation.

08/31/2022

I'm always looking for different (and easy) ways to prepare chicken. One, because I know it's a protein dense food, which is key for blood sugar balance and satiety and two, it's something everyone in my family enjoys. In addition, baked chicken makes for great leftovers for an easy lunch the next day.

I love finding recipes like this one that contain ingredients that are staples in my pantry such as the herbs, vinegar, and dijon mustard. The total time it takes to make this recipe is 30 minutes making it a great option for a quick dinner on a weeknight. The next time you need an idea for another way to prepare chicken, give this a try and let me know what you think!

08/29/2022

Are you starting back on track after a weekend of “falling off”? Does this pattern look familiar in terms of your eating patterns and exercise habits?

I see clients all of the time who have had these habits for years. The good news is, you don't have to live your life starting over every Monday.
I spent years living with this mentality. I would go crazy on eating foods that I didn't allow myself to have during the week. Monday would come and I would start all over again; restricting and only allowing myself "good foods." 

What I do now and what I help others do, is learn how to create and sustain healthy eating and exercise patterns each day and then allow some indulgences here and there. It's easy to get right back on track at the next meal when you DO allow yourself this freedom instead of an "all or nothing" approach. 

If you are ready to end the madness of starting over every Monday I am here to help. Let's schedule a free 30-minute consultation and talk more about how I can help you do just that. Head to the link in my bio to sign up!

08/24/2022

Don’t think it’s possible to stay on track while on vacation? Think again!

I received this email from one of my clients while she was traveling in Europe. When we first started working together, dessert was something that happened frequently. After learning how high sugar, high carb foods affected her energy, metabolism, appetite, weight, and GI function she learned to find other foods that satisfy and nourish her body. It IS possible to reprogram your brain and taste buds....it just takes a little bit of work.

Need help? Head to the link in my bio to sign up for a FREE 30-minute consultation.

08/22/2022

This is a slowcooker staple in our house because it takes very little time to prepare and the outcome is delicious! I'm always trying to find recipes that require minimal effort and can still help my clients stay on track. This is certainly one of those recipes.

The cream cheese can be optional but it does add some yummy creaminess to this dish. I used Kite Hill Almond Milk cream cheese but have also used Violife in the past. Both have a great consistency and when combined with the salsa and chicken you can barely tell it's dairy-free.

I served mine over Hearts of Palm noodles, my husband's over rice, and wrapped my kids in a Siete Almond Flour wrap. This is certainly a recipe that everyone loves in my house. Try it out and let me know what you think!

08/19/2022

Fun day on the courts at member/member. Top Gun theme. So much for having an original costume. There were 4 of us with the same one 😂

08/18/2022

Many of my clients come to me and they are deficient in iron. A deficiency can occur if your iron intake is too low to replace the amount you lose every day.

Iron deficiency can cause anemia and lead to symptoms like fatigue. Menstruating women who don’t consume iron-rich foods are at a particularly high risk of deficiency.

Luckily, there are a variety of tasty food choices to help you meet your daily iron needs. Listed here are 10 foods that can help increase your iron intake. Eating a combination of these foods will help you meet the recommended daily value of 18mg.

Want to chat more about your particular needs? Head to the link in my bio to schedule a free consultation.

08/15/2022

Another great salad to pair with any protein. It's filled with fiber and delicious flavors. When I talk about eating the rainbow, I think this salad hits every color making it a nutrition powerhouse filled with a ton of vitamins. I cheated and bought bags of shredded cabbage to save time. In total, it probably took less than 15 mins to make.

If you need a quick salad for your next cookout, this is one you need to try!

08/11/2022

Have you ever felt HANGRY? I know I have!! Feeling hangry is the worst.

I certainly have found myself apologizing for things I’ve said when I’ve felt hangry. One way we can avoid crashing and hitting the “hanger zone” is by eating foods that are higher in quality protein that balances your blood sugar.

Fruits and foods higher in carbohydrates may have healthy qualities, but they often cause blood sugar to rise leaving us feeling hungry shorty after eating.

Two of my favorite blood sugar balancing hacks are:
1. Always start your day with sufficient protein, healthy fat, and fiber. Skip the carbs here and bring them in later in the day. This will create a balanced blood sugar for the day, keep you satisfied longer, and deter those annoying cravings. Added sugar or foods that break down into sugar will leave you hungry a short time after you have just eaten.
2. Always eat protein BEFORE carbs. By doing this you will create a balanced blood sugar and prevent a blood sugar spike which would have you plummeting shortly after. When we minimize blood sugar spikes we decrease the amount of insulin required. This is very important because while we need insulin, it is also a fat storage hormone.

Need extra help with balancing your blood sugar? Head to the link in my bio to sign up for your free consultation.