ARTICLES

Weight Loss

Busy Weeknight Dinner Ideas for Clean Eating

I’ve gotten several requests recently for easy clean eating recipes, so I thought I would give you some 30 minute or less meal ideas! When you’re doing your best to balance all of your responsibilities, I know it can be really daunting to sit down after an intense day and figure out what to eat. When you’re overhauling your diet to clean eating, trying to come up with new recipes can take some time. After some time passes while adhering to this type of diet, you’ll start gathering an arsenal of recipes that you love. But until that happens, here are a few to get you started! Spaghetti Squash Topped with Meatballs Have you ever tried spaghetti squash?  Because of its natural noodle-like shape and texture, it’s an excellent replacement for any dish where you usually use noodles. For this particular dish, the squash is replacing the spaghetti noodles. In an ideal world, buying locally raised, organic meat that you can have ground by a butcher is best. Otherwise, source organic meats from your local farmer’s markets or online at Butcher Box or US Wellness Meats. If you’re looking for a vegetable-based option, you can replace the meatballs with seared

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Weight Loss

Juicing Recipes for Better Digestion

If you are on a mission to improve your digestive system and immune system more naturally, paying attention to what goes into your body is going to make the biggest difference. After you transition to clean eating from the standard American diet, one way you can seriously level up your health is by ensuring you have enough vitamins and minerals. An easy way to do this is by juicing regularly. Why Does Juicing Improve Digestion? Today, digestive issues having become far too common, whether it’s constipation, gas, cramps, nausea or other digestive upset. For some, a clear solution might seem out of reach. But there is growing evidence to suggest that these issues can be alleviated through natural means. In order for your body to have efficient digestion, there needs to a presence of the healthy gut flora, also known as gut microbiota. Vegetable and fruit juices provide polyphenols, oligosaccharides, fiber and nitrate (beet juice), which may induce a prebiotic-like effect. This study found that drinking a juice diet induced significant positive changes in the intestinal microbiota—and as a bonus, resulted in an increase in Bacteroides. Bacteroides help our digestive systems break down diverse plant fiber and complex polysaccharides, including

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Weight Loss

Diet Changes That Speed Up Your Metabolism

Anyone who has tried to lose weight knows that it can be difficult. And if your metabolism isn’t on your side, it’s even harder! It can be frustrating to keep returning to the scale only to see little or no progress. When you’ve tried every new diet, and bought every book, things can seem frustrating and impossible. If any of that sounds familiar, then it could be due to a sluggish metabolism. Understanding How Metabolism Works The term “metabolism” is the name given to the chemical process carried out by the body when it converts the food or stored body fat into energy. Even if you are lying still, your body requires an energy source to keep its involuntary functions working. During sleep, the body is making repairs and replacing cells that have become too damaged or weak. During these rest periods, the food or fat your body has collected is converted into nourishment for your body and to build new cells. The number of calories an individual burns at rest is called the basal metabolic rate (BMR) or resting metabolic rate (RMR). When you have a slower metabolism, this number will be lower. As we age, the body loses

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Weight Loss

Clean Eating: Meal Prep and Shopping Tips

What is “clean eating?” Clean eating basically means eating whole foods that are altered as little as possible from their original state, giving us the most possible nutrients without any added toxins. (Source) It’s somewhat of a trendy term as more and more people move away from eating heavily processed foods that cause allergies, sensitivities, or chronic inflammation—and for a good reason. Benefits of Clean Eating Decrease Inflammation – When your cells are inflamed, this leads to increased fat accumulation, accelerated development of chronic disease and decreased overall vitality. Eating “clean” is an important way to rebalance the fatty acids in your blood that cause cellular inflammation. Manage Blood Sugar – Processed foods spike insulin and glucose levels, which puts us at risk for diabetes. Frequent blood sugar spikes also age us at a cellular level. It’s crucial that we manage our blood sugar! Remove Toxicity – Refined foods with artificial ingredients and pesticides expose our bodies to toxins that have been linked to disease and make us more susceptible to chronic illness. These are just a few of the benefits of clean eating, plus we receive more vital macro and micronutrients. So, now that we know clean eating has

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Weight Loss

How to Choose the Right Diet for You

Losing unhealthy fat is a worthwhile cause, and not just because of the way you’ll feel about how you look afterwards. When we aren’t carrying excess fat, our blood sugar balances out, our hormones start coming into alignment, and we reduce our risk for several diseases like heart disease, stroke, and high blood pressure. However, when trying to lose weight, all the diets, pills, cleanses and more can be overwhelming to choose from. It doesn’t help that we currently have a diet culture that constantly pushes different fad diets and diet products everywhere you look… some being more viable than others. On the positive side, having different options available allows you to find a diet and lifestyle program that works best for your unique body and lifestyle. Questions to Consider When Choosing a Diet Plan What is your current lifestyle? Do you travel a lot? Don’t pick a diet that requires intensive meal prepping. Do you love to work out? Steer away from diets that require you to ruthlessly slash calories, leaving no energy for your gym time. Do you prepare meals for a family? Look for a diet that is family friendly so you don’t have to cook two

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Weight Loss

Is it time to do a sugar detox? (plus sugar-free recipes)

Sugar, sugar, and more sugar! It’s everywhere and in everything! According to the American Heart Association, the average American consumes up to 22 grams or more of sugar per day.  Many people don’t even realize they are consuming so much sugar! It can be hidden in our foods using tricky words like syrup and words that end with “ose,” like fructose and glucose. Needless to say, there is sugar in more foods than you realize. Iced teas and caramel lattes probably contain more sugar than you expect. “Healthy” foods such as yogurt, granola bars and protein bars  tend to have tons of added sugar as well. Next time you’re at the store, check on the spaghetti sauce label and ketchup bottle. You might be surprised by what you’ll find! How sugar is harming your body With all this added sugar in the average American diet, it is no surprise that many people have sugar addictions. A neuroscientist used MRI scans to discover that sugar triggers the same part of the brain that is activated when drugs like cocaine are used. The bottom line is… sugar is addictive. (Like we didn’t know that! LOL) Too much sugar intake can create many

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Weight Loss

How to use vitamins and supplements for weight loss support

Weight loss can be a challenge, especially when you notice your progress slowing down and your motivation hits the road. To help get the most out of your weight loss program, there are some vitamins and supplements you can add to your diet to help kickstart weight loss. While you can’t solely rely on pills and supplements to make your fat melt away, you can use them to optimize your progress in combination with a healthy diet and regular exercise schedule. After all, when your body is deficient in micronutrients it can’t function properly! Vitamin B Vitamin B is great vitamin to take for weight loss because its purpose is to help metabolize carbs, proteins and fats. Vitamin B consists of many different vitamins such as, thiamine (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), biotin (B-7), folate (B-9) and cobalamin (B-12) (source). In particular, B6 helps protein to metabolize, while B12 works to metabolize fats and proteins. Thiamine helps with the metabolization of all three; fats, proteins and carbs (source). Find your vitamin B in foods such as rice, eggs, bananas, nuts, seeds, nutritional yeast and grapes. One of my favorite B vitamin supplements is Max B-ND

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Natural Skin and Beauty

How to Hydrate Dry Winter Skin—Inside and Out

Winter is a beautiful, natural changing of seasons. However, with colder, drier air comes necessary adjustments in skincare routines. If you have noticed a change in the condition of your skin when the seasons change, know that it is normal! Thankfully there are many natural ways you can keep your skin hydrated during dry winter months. Hydrating Your Skin from the Inside You knew this was coming! The first and most important way to hydrate your skin is, of course, drinking water. I recommend that my clients log the amount of water they drink every day—often people overestimate how much they are consuming. There is even a fun tracking app called Plant Nanny that reminds you to drink, and rewards you by growing adorable plants! Get it for Apple devices, or get it for Android devices. I also love to infuse my water with fruits, herbs, and even essential oils, making it fun and appealing to drink more water without adding any yucky ingredients. There are endless combinations! Hydrating Your Skin from the Outside Olive Oil This oil is one of the most versatile and effective oils. It is somewhat thick and contains a hefty amount of saturated fats. These

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Emotional Health

6 Ways to Accomplish Your New Year’s Resolutions

With a new year on the horizon, it’s time to take a moment to reflect on the past year. What accomplishment are you most proud of in the last year? What do you wish you had done differently? At the end of each year, it’s a good practice to reflect on the past year so you can appreciate your growth and discover what you can do differently in the coming year to create the life you want to create. Ask yourself… What new habits have you developed this past year that you want to carry forward into the new year? What behavior would you like leave behind? What new habit or practice would you like to incorporate into the new year? New year’s resolutions can be challenging to maintain, so reframing it as a continuation of your personal growth can help you to stay on track for the upcoming year. If you want to be proactive in your growth this year, these tips can help set you up for success. 1. Don’t make too many resolutions at once If you create a long list of resolutions, you could become overwhelmed and find it difficult to maintain the new habits. To

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