February Tips:

Tip #3 | Why don’t we count calories?

Many people who count calories for weight loss or weight management assume it is an exact science when it really is not. Calorie Counting is often inaccurate.

  • If we remember some of the fundamental principles of good nutrition- of the most important is creating good energy balance work
    • Take in more calories/energy than you expend, you gain weight
    • Take in less calories/energy than you expend, you lose weight
    • People aren’t great at “eyeballing” portion sizes
  • Calorie counts on food labels and databases are average
    • Companies may use 5 different methods to calculate calories
  • We don’t absorb all the calories we consume
    • Some calories pass through undigested and varies food to food
    • Individuals absorb calories differently person to person based on gut bacteria


Tip #2 | Why is there no perfect diet?

Remember, a diet is temporary. Your nutritional habits should be a sustainable behavior modification for life.

  • There are trending popular diets such as the Mediterranean and the DASH diet.
    • Both can help jump start you to make better and longer lasting nutritional decisions
  • Both diets “offer guiding principles for eating, like eating more fruits and vegetables, as well as whole grains, fish, legumes, nuts and low-fat dairy foods”
    • Mediterranean- emphasizes simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra virgin olive oil.
  • DASH or “Dietary Approaches to Stop Hypertension” utilizes eating more veggies, fruits and low-fat dairy foods while cutting way back on any food high in saturated fat and limit your intake of salt


Tip #1 |Sweet Tooth

Alternatives for candy and high sugar foods can include taking away the highly processed junk foods

  • Focus your efforts on taking bad foods away
    • Some alternatives to consider should be based in portion control and moderation
      • Whole fruits (banana, apples, strawberries), fruit bars
      • Frozen banana, avocado, cacao bowl
      • Frozen yogurt, or Dairy free ice-cream such as Halo top (low calorie, high protein, low sugar)
      • Chocolate mousse filled strawberries or chocolate chip kale cookies
      • Healthy homemade ideas
        • Date & walnut stuffed apples, gluten free fig newtons, grilled peaches with honey & yogurt



January Tips:

Tip #1 | Have A Plan – Don’t Just Wing It!

Holiday festivities, family visits, work functions and epic meals…end-of-the-year festivities can make it feel impossible to avoid skipping workouts, gaining weight, and sticking to a plan.

  • Try and stick to a routine
    • Make time for “YOU!”, this includes making the right meal choices & your workouts
  • Shoot for at least 1 high quality nutrient meal with whole minimally processed food
    • Include a lean protein, vegetables, fruits, and whole grains
  • Balance meal times so that you don’t fall victim to the hunger games
    • Try not to go more than 4 hours in between meals so that you make better decisions

Tip #2 | When on the Go or at Holiday Festivities — Listen to Your Gut

The simplest tool for holiday eating starts with your mindset.  The self-control to take the time to enjoy your food will go a long way

  • Psychological
    • When you chew your food slower you sense into it, savor it and feel content with much less
  • Physiological
    • It takes 15-20 min for your digestive system to let your brain know you’re satisfied. Slowing down your meal allows to help prevent overeating

Tip #3 | The Best Calorie Control Guide Is Literally In Your Hands

Calorie counting is often impractical, inaccurate, and ANNOYING.  Use the hand portion control guide:

Click here to view the infographic

  • Your hand is proportionate to your body
    • Therefore, your recommendations are literally based on YOU making it the perfect tool for measuring food & nutrients
  • General recommendations
    • Active men do best with 6-8 servings of each food group per day (2,300-3000 calories)
    • Active women do best with 4-6 servings of each food group per day (1,500-2,100 calories)

Tip #4 | New Year, New You!

It’s a New Year!  We have goals and want to accomplish them ASAP.  We hit the ground running.  We join a new gym looking to shed away the holiday weight gain and get a strict “diet” for the New Year. It starts with you and your Mindset! Develop one new nutritional habit:

  • Make a conscious effort to develop, correct, develop a new behavior to improve your health and well being
  • Shoot for at least one high quality nutrient meal with whole minimally processed food
    • Include a lean protein, vegetables, fruits, and whole grains
  • Develop your own “super shake”
    • Include a minimally processed protein powder, fruits, vegetables and good fats to create a quick and easy smoothie