October 2021 - Certified Nutritionist Dallas |

When the scale doesn’t change

A reality check and reminder checklist for when 

the scales didn’t change or even increased!

It’s Not Always Weight!

For many individuals, the weighing scales provide them with a lone solitary number. They benchmark their entire progress on this single metric, which means that momentum, adherence and further progress all hinges on it. That’s not going to be you though! 

What Influences Weight Change?

One of the most effective ways to reduce the fear or apprehension toward weight change is to highlight the factors, outside of actual fat loss/gain that can influence it.

Water Retention

This is definitely one of the main culprits. Often, individuals will weigh themselves on Monday morning after a busy and indulgent weekend, only to find that they have added 1-2 lbs. of weight. However, if you did not adequately hydrate, consumed a little more sodium than usual, these can both lead to the retention of water. This will increase weight, but it is not permanent weight. 

Muscle

If you are following a nutrition plan, you have no doubt ramped up your weight training at the same time right? Well, muscle is more dense than fat tissue and whilst it is more difficult to gain than fat, the change or lack thereof in weight could be due to an increase in lean mass. Think about it! You may have even lost fat, but gained muscle, but the scale is giving you a very distorted image of your progress!

Food & Water

Are you consistently weighing yourself in the mornings, fully nude, after emptying your bladder and *cough? Maybe you didn’t do so last week?

Use Other Progress Markers

How crazy is it that in the past, individuals would base their self-esteem, potential for future progress, adherence to the current program, and motivation all on one single number?! Let’s look at some additional progress markers! 

How are you feeling?

Energy and fatigue reduction are a common sign that your nutrition is improving. How do you feel in the morning getting out of bed? Do you have energy throughout the day? 

How do you feel at work? 

How are your fitness levels?

Cardiorespiratory fitness is a very common indicator of an effective nutrition regimen. Is that five-kilometer run getting easier? Are you squeezing out a couple more repetitions with the same weight you struggled with last month? Do you feel more recovered after a day of working out?

How do your clothes fit?

If you do feel that you’ve lost weight, but the scales aren’t reflecting this, this might be due to the reasons

mentioned above. If you have gained muscle, than you’ll notice it in the mirror. But, if you’ve had a difficult

week and your weight has increased, skip the mirror test, relax and get back on track tomorrow!

 Ready to find food freedom, lose the weight for good  and stop stressing about the numbers on the scale

Click here

How To Build The Perfect Meal

Portion control is in the palm of your hand

Hand Guide To Portion Control

Knowing what to eat is only half the battle when it comes to healthy nutrition…you also have to know how much to eat. Over time, food and drink portions have increased in size. And the more food we’re served on the plate, the more food we consume, which leads to overeating.

With this awareness, and by having a guide to manage portion sizes, we can eat foods in a healthy, balanced way; building a better relationship around what we put into our body.

A simple, effective and proven method is the Hand Portion Method. The idea is that you’re not measuring or weighing your food using technology, but rather using your own hand to gauge the size of the portion. Your hands are proportional to your body, and they go where you go. This makes them the perfect tool to quickly, and easily gage your portion size, even when you’re eating out.

This method is for anyone who struggles with the idea of using food tracking apps and meal logs. It’s the perfect way to build any meal, with a habit-centric approach. To get started, try each step below.

Step 1: Start With Protein

Why is it the base of our meal?

Protein has risen to the forefront as the most important nutrient, not just for muscle building, but for support, transport of nutrients, as an enzyme, and many more!

In the western diet, it is very common for carbohydrates to make up the foundation of a meal.

Unfortunately, these carbohydrates are often highly refined and have a high glycemic index, which will leave us hungrier two hours later.

How do I apply this step?

Raise your hand in front of your face. This will be your new portion measure. Here, we will apply a method pioneered by Precision Nutrition. For protein, one serving can be measured as one to two palm-sizes of meat, fish, dairy or plant based source of protein.

Here are some examples:

•Chicken breast                               

 •Turkey mince

•Lean beef

•Beef jerky                   

•Salmon

•Low-fat dairy yogurt

•Protein bar

•Scoop of whey protein

Step 2: Fill Half The Plate With Fruit Or Veg

Why?

We have all heard that fruit and vegetables should be the foundation of a healthy diet. But do we really know why? In short, they provide essential micronutrients (e.g. vitamins and minerals), antioxidants and fiber needed for:

•Energy production

•Immune function

•Control of inflammation

•Healthy digestive system

•Overall health

What are some examples of fruit and veg portions?

•1-2 handfuls of spinach in stir fry

•Mixed garden vegetables

•Chopped peppers/carrots and hummus

•Mixed fruit salad

•Roasted sweet potato fries

Step 3: Fill The Remainder Of The Plate With Carbs

Why does this step come last?

Carbohydrates are NOT BAD when portion control is implemented. However, it often comes as a surprise to see one true serving size of rice, pasta or bread. It is a lot smaller than one would think. That is why we recommend filling the plate up and adding the carb last!

What are some good sources of carbohydrate?

As a great rule of thumb, you should always try to prioritize wholegrain or “brown” carbohydrate sources such as:

•Brown rice & pasta

•Quinoa

•Bulgur wheat

•Oats

•Wholegrain cereal

•Whole meal bread

•Legumes

•Lentils

•Potatoes & sweet potato

Step 4: Add A Source Of Healthy Fats

Why should we include fat, I thought it was bad?

When we say healthy fats, we simply mean unsaturated fats, versus saturated. Dietary fat is not only perfectly OK to consume, but is essential. We need fatty acids for several crucial functions including the absorption of vitamins, production of hormones and cell protection.

How do I apply this step?

Raise your hand in front of your face again. Stick out your thumb. Depending on your size, try and incorporate 1-2 thumb sizes of fat into your meal.

Here are some examples;

•Cold-pressed, virgin olive oil (for cooking)

•Rapeseed oil (for cooking)

•Coconut oil (saturated fat, but still good)

•Small handful of nuts (1-2 thumbs)

•Seeds (flax, chia, etc.)

•Avocado oil (for cooking)

•Salmon

•Avocado

 Ready to find food freedom, lose the weight for good  and stop stressing about the numbers on the scale

Click here

            

Why Your Body Need Detoxification

Detoxification (detox for short) is the physical or homoeopathic removal of toxic substances from the body, which is primarily carried out through the liver. 

It is based on the belief that illnesses can be caused by the accumulation of toxins in the body. Eliminating these toxins and avoiding new ones are an essential part of the healing process. The process encompasses a wide variety of tests and techniques that can be used to cleanse the body for optimum health. 

Many people don’t realize that there are toxins everywhere. From chemical fumes, road construction and smoke that enters your car when your windows are down to second-hand cigarette smoke that comes from a stranger nearby. Then there are paint thinner fumes, highlighters, unknown substances that burn while cooking, fast food places as well as many other random fumes that we are exposed to daily without even realizing it. All of these things have an impact on our bodies which are usually negative. 

There are several ways in which you can overcome these negative effects. 

  • One sure-fire way to rid yourself and your body of all the unknown substances that enter your lungs and your body is a total body detoxification. If you have never heard what that is before then you may just be in for a surprise. A true body detoxification will really help your whole health in the end and it is a practice that everyone should engage in.

Whether we know it or not, we are all victims and offenders of destroying our bodies. For example, the amount of fat in a typical fast food hamburger is enough to feed somebody for a week. However, it is all used up in one simple meal that won’t even sustain us for the rest of the evening. As this situation illustrates, there are plenty of ways in which we make poor decisions in our life. Because of our daily food choices, is why one needs to experience a total body detoxification. 

The positive effects of a detox

  1. Creating a healthier body, though, is not just the only reason that we should be engaging in total body cleansing. One positive effect that a detoxification can have on the body is to improve our body odor. Many people don’t realize that body odor can become a major problem and that detoxification is able to overcome it. 
  2. Detoxification can clear our minds. Once our physical bodies become detoxified then our mind becomes clear and we can think and engage in mental activity better than we could before. All of these things will help us do whatever work we need to engage in throughout the week.
  3. The detoxification process is that our organs will also be cleaner. Not many people think about the fact that our colon, kidneys, liver, as well as many of the other organs that we have all do rigorous work day in and day out. This is something that we take for granted, however, detoxification can change everything and make all of our organs cleaner in order to function properly.

As you can see, detoxification is really important in the lives of everyone. Even though not everyone has been used to the detoxification process, it is literally our responsibility to keep our bodies clean.

Clickhere to get your 30 days Free Detox Plan .

5 Habits of Mindful Eating

An effective method of improving 

our relationship with food.

Mindful eating is a simple method of becoming hyper-focused on the present moment, and being aware of your senses while eating food. It can help manage eating habits, and make people feel better about their body.

The purpose is not counting calories, or tracking macros (carbohydrates, fat, or protein), and mindful eating has little to do with weight loss, although it is proven to help with losing weight. The intention is to help individuals understand and enjoy the food they eat, and remove stresses associated with overeating unhealthy foods. Mindful eating can be a fun way to make mealtimes social, or a time to reflect and savor the moment as a solo experience.

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Benefits of Mindful Eating

The mindful eating method helps us understand why ‘diets’ aren’t effective in the long-term… Simply put, diets fail to focus on behavior change. Since its introduction into dietary behavior change programming, mindful eating has become a successful strategy that improves individual success. 

Some of the key benefits include:

  • Reduced gas and bloating after meals
  • Reduced binge-eating
  • Reduced stress-eating and anxiety
  • Improved digestion
  • Improved self-control around foods
  • Improved nutritional intake
  • Improved weight loss results
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Habit 1: Try The Raisin Exercise

The raisin exercise is a good starting point for mindful eating. It’s a sensual food experience that helps tune sight, touch, smell, and taste; becoming fully aware of the moment. This exercise is designed to introduce your senses into the act of eating, helping you savor and experience the foods you eat.

Give it a try:

Take a raisin and hold it in the palm of your hand or between your finger and thumb.

Sight: Take time to really focus on it; gaze at the raisin with care and full attention—imagine that you’re an alien from outer space, and have never seen anything like this before in your life. Let your eyes explore every part of it, examining the shape, color, texture, and any imperfections.

Touch: Move the raisin around between your fingers, feeling the texture. Try this with your eyes closed to enhance your sense of touch. Is it hard, soft, sticky, dry? Does it make a sound as it moves between your fingers? Notice what you are feeling about this object.

Smell: Hold the raisin near your nose. Inhale the aroma and notice how your body reacts.

Taste: Place the raisin between your lips and just hold it there for a few seconds. How does that make you react? Move it into your mouth, but don’t chew yet…is there a taste? What’s happening inside your mouth? How does that make you feel?

Finally, slowly begin to chew, noticing what each bite feels, and tastes like. Move it around your mouth. Chew the raisin into mush before you swallow. How does it feel as the raisin travels to your stomach?

Sense how your body as a whole is feeling after you have completed this exercise.

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Habit 2: Just Ask “Why?”

The human body creates many prompts to tell us when to take action. One of these prompts can be described as a ‘rumbly stomach’ or ‘hunger pangs’, which tells us that we are hungry, and our body needs more energy. If we don’t respond to the natural ‘hunger’ prompts we may experience low blood sugar levels and feel unwell. Because hunger is a physical feeling, we can satisfy the prompts easily with any type of food source.

However, things become complicated when our psyche gets involved. Psychological hunger, as it is known, pushes us towards snacking and overeating. It comes from the emotional desire to eat, with no physical signs that your body needs energy. This is associated with cravings, boredom and emotional eating.

Research suggests that boredom is the most common reason for psychological hunger. Why do you think cinemas sell popcorn and other snacks? To entertain you through the boring parts of a movie!

But with the help of behavior change and mindfulness, we can fight back. 

The act of removing yourself from the boring situation that prompted the desire to snack, will satisfy your psychological desire to eat. This can be as simple as going for a walk or changing  the playlist or asking ‘why do I want to snack?’.

Try this simple habit:

•  When I feel like a snack, I will fill a glass with water.

The act of walking to get a glass of water, and drinking the water to satisfy the craving, will help you become more mindful of the prompts around snacking.

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Habit 3: Slow Down

After you start eating it can take up to 20 minutes for your body to decode the signs of fullness. Slowing down when consuming food will allow enough time for your gut and brain to communicate. This will also help reduce overeating, and aid in better digestion.

Here’s our top picks for a more satisfying feed:

Set a timer – Before you begin dinner in the evening, set a timer on your phone for 20-minutes. Take a few deep breaths to center yourself and try to take 20-minutes to eat your meal. Relax, and focus on your food.

Pause – If you find it difficult to sit down and make a meal last for a whole 20 minutes, put your fork down between each bite. Swapping the fork for chopsticks can help you slow down, too. If you still struggle to pause, leave the table to fetch a glass of water. Or step outside and take three deep breaths, then return to your meal.

Chew for 20 – Chewing breaks down food into smaller pieces. This aids in better, easier digestion – making us feel fuller quicker. In the first 5-minutes of your meal, take smaller bites than usual and try to chew 20 times before swallowing.

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Habit 4: Remove Distractions

Whether it’s wolfing down subway in the car or crunching on chips while watching YouTube in your lunch break, distracted eating is not uncommon. A review of 24 studies by The American Journal of 

Clinical Nutrition found that distracted eating encouraged people to consume more food throughout the day, and led to a poor relationship with eating.

Applying the mindful eating principle, we can avoid the distraction trap. Try one of these simple habits to assist in a distraction free eating experience:

•  When I finish plating up dinner, I will turn the TV off.

•  When I sit down to eat dinner, I will turn my phone onto airplane mode.

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Habit 5: Predict The Future

Mindful eating can help you understand the types of emotions that surround your relationship with food. Being able to visualize how we might feel after a meal, before it’s happened, can help us connect better with the food we eat, and avoid any negative feelings. 

Before you start eating, ask yourself these question:

•  Will eating this food evoke any emotions? If so, which ones?

•  Why do you think these emotions are surfacing? 

•  Are you eating to satisfy hunger or cope with a specific emotion or issue in your day? 

•  Will this meal feel nourishing? If not, why?

The goal of this activity is to become more aware of your emotional responses to food and develop a better understanding of how feelings can affect how we eat,not just what we eat.

To learn more about this technique and how I have helped thousand of women find food freedom.

Clickhere

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