Hint of Nutrition

04/11/2022

You pay a lot for your hard earned money for your health insurance benefits so please start utilizing your nutrition benefits!

Did you know that the Affordable Care Act (ACA) mandated that insurance companies cover preventative services that include healthy diet and physical activity counseling and obesity screening.

What this means for you:
Most insurance companies cover nutrition counseling 100% as long as they’re coded as preventative services.

👉 No co-pay
👉 No-deductible
👉 No out-of-pocket cost for you

And many times, your insurance covers unlimited visits!

You pay a lot of money for your health insurance to not take advantage of this!

Book your first nutrition session with me today via telehealth. I provide individual sessions and packages that are suited to your needs and goals.

At this time we are accepting BCBS, Aetna, United Healthcare, MVP, Cigna, Independent Health, and Medicare.

03/11/2022

Hey there, I've been gone for a bit, but I'm back and I've got some big news!

I'm accepting new patients!

Do you want to get healthier and learn how to eat to lose weight, improve performance, and fit nutrition into your life?

I teach you how to choose healthy, nutrient dense foods that provide your body with what it needs to help you reach your health and wellness goals. No foods are off limits and we'll work to personalize the plan for YOU!

I work with patients to help them with weight loss, managing diabetes, lowering cholesterol/blood pressure, etc. I help you stay accountable too with regular follow-ups.

And I can now work with you too!

Visit my website or contact me today to learn more about how I can help you improve your health with nutrition counseling. Most insurances cover nutrition counseling 100% with no out of pocket costs! At this time I am accepting the above insurances, HSA/FSA, and private pay clients.

If you know someone who could benefit, hit that share button! 🙏

25/07/2020

“I cut out grains and lost 15 lbs in 2 weeks and you can too!” 🤬

24/07/2020

https://hintofnutrition.com/insert-diet-here-diet/

New Blog Post: "Insert Diet Here" Diet

A look at nutrition information overload and my review of 5 of the most popular diets of 2020.

It’s 2020, the year is half gone, the world is crazy right now. Amongst all of that, obesity is still at an all time high. Whats the best diet?

24/07/2020

THIS MAY SHOCK YOU! 🤯

1️⃣ BMR - Your BMR is the total calories you need to maintain your basic human functions and stay alive. (Increase muscle to increase BMR).

2️⃣ NEAT - This is the amount of energy your body spends doing NON-EXERCISE activity so think shaking you knee, doing yard work, chores around the house, moving throughout the day. By increasing NEAT you also increase physical activity expenditure.

3️⃣ TEF - This is the amount of energy your body uses to digest certain foods. Protein has the highest TEF, meaning it requires the most energy to digest. Next is high fiber carbohydrates, and then fat.

4️⃣ EA - This is the amount of energy you expend during your planned workouts. Shocking that its so small right? This also depends on the type, duration, etc.

SO…What now?

Well I think you should take this and understand the following.

✅ You need to fuel your body appropriately for your activity, stop eating 1200 calories, that’s the amount a baby should eat.

✅ Your workout that you do is a minuscule portion of your daily energy needs. It’s still important, but know that the number of calories burned via a Fitbit, smart watch, etc is probably inaccurate.

✅ If you’re sedentary for most of the day outside of your workout, you’re severely missing out on NEAT that could help add a lot of calories burned. An easy way to help increase NEAT is to aim for 10k steps per day.

✅ A calorie is NOT just a calorie. Certain calories are digested different. Protein and fiber can be highly beneficial especially when dieting.

A multitude of factors affect your TDEE including: age, s*x, height, weight, body composition, medical conditions, stress, sleep, history of dieting, etc.

It’s vital that you are mindful of them all and understand your TDEE is always fluctuating and changing.

Questions - shoot me a DM! 😊

23/07/2020

It’s important to understand you don’t need to live your life in a calorie deficit.

Two common themes among dieters are...

1️⃣ That they’re not able to maintain the changes that they’ve made in order to lose the weight. Maybe they didn’t lose the weight the right way.

2️⃣ Or, they didn’t realize or have a strategy for increasing calories back up from maintenance.

For example, if you’re in a calorie deficit and you’re losing weight at 1500 calories. Do you continue to eat 1500 calories for the rest of your life?

Of course not!

Your needs are always changing depending on what phase of dieting you’re working towards. After a dieting phase should be a Maintenance Phase.

This is undoubtedly the most important phase, as it is where you should spend the MAJORITY of your life. Most people have it backwards and spend the most time in a dieting phase - which sounds miserable!

Returning to maintenance calories after a diet phase is one of the last steps of “graduating” from my coaching program. Having that understanding helps me know you’re ready and have control of your nutrition. Which makes me happy. 😊

Click the link in my bio to read more about returning to maintenance in my FREE ebook! 📙

And if you need help with the ins-and-outs of dieting phases of your successful weight loss journey or you’re worried about maintaining your hard earned results, DM me and we can discuss your individual needs!

17/07/2020

The results of 5 years of hard work and dedication.

5 years ago I decided to return to school to fulfill my passion for nutrition and helping others reach their nutrition goals.

The culmination of my hard work paid off today as I am happy to say that I have PASSED my CDR RD examination to become a registered dietitian.

One journey has ended, but this is just the beginning of my journey to helping as many people as possible learn that healthy eating and weight loss is possible.

I’m just getting started.

06/07/2020

“Curtis, I really blew it over the weekend with my diet, what should I do?”

If it’s Monday morning and you’re sitting here reading this feeling sad and remorseful because of how “bad” you ate this weekend, you NEED to keep reading.

What should you do when you blow your diet on the weekend?

In my opinion, you should do absolutely nothing different, except ask yourself why did it happen in the first place?

Here is what I did this weekend.

My Friday:
I had Pizza and Wings
Drank 2 Gin and Tonics

My Saturday:
Had BBQ with Family
Had 4 strawberry daiquiris and 1 beer
Had zero vegetables

My Sunday:
Had Cinnamon Roll Pancakes and Corned Beef Hash
And the Biggest Pork Chop for Dinner
With a delicious cocktail
Oh and Birthday cake

Am I sitting here feeling remorse or guilt?

Not at all!

I am well aware of my decisions and their impact they have on my goals, yet I still made them but I OWNED them.

The biggest mistake you could make my friends is to blame your circumstances.
�“Well I was out and about and they didn’t have good choices”

Bu****it! You chose wrong - that’s all.

Self-Reflect
The best thing to do after a weekend of overindulgence is to become self-aware of why it happened. So you can change it in the future (if you want).

Move on and Set Goals
The second thing would be to resume your habits/nutrition plan and set SMART goals for your next weekend.

Actually DO SOMETHING
The third thing is to TAKE ACTION on these goals.

Stop guilt-restricting yourself during the week because of your weekend diet. It will put you right back into the cycle all over again.

This is why you’re not seeing the results you want. You’re treating your weekends like a vacation.

You want to see change, start by changing your choices on weekends my friends!

Did you have a “bad” weekend? Comment below and tell me what you are going to do to change that this week.

05/07/2020

IT IS NOT YOUR LACK OF WILLPOWER!

You have plenty. You have enough. You have everything you need to be successful inside of you.

The thing is, we always tend to think it’s willpower, but really it’s THIS!

You have big weight loss goals, which is - AMAZING.

BUT…you don’t yet have the lifestyle, the habits, or the mindset to GET YOU THERE.

NOT WILLPOWER.

So let’s try this.

Let’s stop beating yourself up and hoping that you’ll wake up a different person.

Let’s start by creating smaller habits and shifting your mindset.

Let’s focus on being proud of where you’re at.

Let’s pick you up and celebrate the willpower that you DO HAVE.

And remember: YOU CAN BECOME ANY PERSON THAT YOU WANT TO BECOME.

Now, save this, share it, tag a friend. Let’s all do this together.

03/07/2020

Dietitians are the Nutrition Experts.

This is a table showing the difference between a dietitian and a nutritionist. Depending on where you live, giving dietary advice might be limited to dietitians due to legal reasons. But some states don’t have licensure laws and allow nutritionists to practice giving dietary advice.

After reviewing the table you’ll see why that’s scary.

I’m not coming after other people handing out dietary advice to people for general health. But, it’s important that you understand the person you’re taking dietary advice from has credentials and an education to back the information that they’re providing you.

If you want the best look for the Registered Dietitian (RD or RDN) (working on studying for my exam now..or I should be working on studying for my exam now.)

I like to use this analogy for people to understand.

I don’t have to be an RN to help someone with a skinned knee or CPR in the street if they need it. That said, if you are the one in the street that needs CPR, I’m pretty sure you’re going to want the RN there instead of me.
�Same goes for Nutrition. A Nutritionist might provide you with decent information, but why risk it. A Registered Dietitian has the training necessary to handle it not Joe Schmoe.

Double tap if you knew this!!

03/07/2020

Four Fundamentals of Weight Maintenance

Without these four things, you’re most likely not going to be able to maintain your weight loss.

1️⃣ Mental Mastery:
- Learn to identify and celebrate non-scale victories.
- Focus on growth mindset.
- Lose the all-or-nothing mentality.

2️⃣ Behavior Mastery:
- Identify bad habits holding you back.
- Identify good habits that are working.
- Create cornerstone habits - those that produce BIG results.
- Develop new habits that create positive impact.

3️⃣ Exercise:
- Consistent exercise is part of your weekly routine.
- Create a plan with something you enjoy, even if it’s just walking.

4️⃣ Nutrition:
- Develop healthy eating habits.
- Focus on nutrient rich foods.
- Food can be both fuel and pleasure.
- Determine optimal meal time/portions to control cravings and hunger.

If you can master these you’re likely to be able to maintain your weight. If you need help, let me know. I’m happy to help those struggling in one area or another.

What’s one area you’re struggling with? Let me know in the comments. ⤵️⤵️⤵️