Too many of us fall into the trap of eating in ways that are either excessively permissive or overly strict. A bottle of wine and four slices of pizza for dinner on Tuesday followed by skipping lunch and an hour of treadmill “punishment” on Wednesday. A weekend free for all and a week of low carb repentance. Whole30 October + eat ALL THE THINGS November. These approaches are neither sustainable or particularly enjoyable. Lasting change requires an unwinding of the all or nothing approach to eating. Healthy eating doesn’t mean every meal has to be “perfect” (which is impossible anyway). It looks a bit more like 80/20. Which seems like a simple concept, but can be difficult to implement if you’ve practiced being … [Read more...] about The Art of Eating Well
Nutrition
The Potential BENEFITS of Weight Cycling
For years we’ve been told that losing + regaining weight might be detrimental to our health and metabolism. In 2016, a New York Times article about weight regain among The Biggest Loser contestants went viral. Many lost hope. However, little is known about hormone regulation and body fat composition after multiple episodes of weight cycling. Today, a University of Washington team released a first-of-its-kind study, published ahead of print in the American Journal of Physiology—Endocrinology and Metabolism that highlights the potential benefits of multiple weight loss attempts. Repeatedly losing and regaining weight may lead to improved insulin levels and lower body fat percentages in the long term, even during weight … [Read more...] about The Potential BENEFITS of Weight Cycling
What Should I Eat?
Changing opinions, clickbait-y headlines and the latest get thin quick schemes keep us in a state of perpetual confusion about what to eat. Should I cut sugar completely out of my diet?Can I eat carbs and still lose weight?Should I fast?Keto? My favorite advice on nutrition comes from Michael Pollan… Eat real food. Not too much. Mostly plants. I recommend my clients choose real food (either straight from nature or minimally processed like rolled oats) 90-95% of the time and what I call “joy” food (whatever you LOVE) the other 5-10% of the time. Eating a mostly whole foods diet helps us naturally increase our fiber intake, which leads to feeling more satisfied overall. The New York Times surveyed Americans and a … [Read more...] about What Should I Eat?
Three Strategies for Healthy Dining Out
You don’t have to completely avoid restaurants when you’re trying to improve (+ maintain) your health. A few simple techniques can keep you on track + making good food decisions – even when eating away from home. Tip #1: Plan Plan Plan! Most restaurants now have websites where you can view menus online. If possible, do your homework before you go. Look through the menu and decide on your choices beforehand, so you don’t fall prey to temptation or succumb to peer pressure from well-meaning friends (Oh, just order the Fettuccini Alfredo, live a little!). If you live in the US, check out HealthyDiningFinder.com. It'll suggest "best case scenario" options to you even at less-healthy restaurants (fast-food, chains, etc.) If … [Read more...] about Three Strategies for Healthy Dining Out