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Barrier to healthy lifestyle for development of children

When it comes to nutrition and healthy Children’s lifestyle, parents play a role no matter the size of the child. A healthy lifestyle is much more than the numbers on the scale. It’s about healthy behavior, such as enjoying a variety of foods and fun activities for strength, flexibility and mental wellness. 

Fast food is a big part of modern life these days, making it very hard to teach a child how he or she should eat healthy.  The cheapest and easiest foods are those that are normally the least healthy.  If you give your child the choice between healthy food and junk food, you normally won’t like the results. Even though it isn’t possible to get a child to like all healthy foods, there are some ways to get your child to try and hopefully like at least a few of them.  You can be as creative as you like, as getting kids to eat healthy foods can be a little harder than you may think.

A restrictive diet is not the answer. Do not put your child on a diet without consulting a doctor and a registered nutritionist. Children who diet end up with weight issues, eating disorders and low self-esteem. Remember, Power word heals. 

Here are simple steps parents can take to help children develop positive healthy lifestyle habits. 

–  Sneak the healthy food in.

Even though it would be great if your kid understood the importance of fruits and vegetables, this isn’t always possible. If you can’t get them to eat good food willingly, there are ways to sneak them in, such as making muffins out of bananas or apples, or pizza with spinach on it.

–  Call fruits and vegetables by funny names.

You can refer to broccoli as “trees”, making them more fun to eat. There are many different names you can call fruits and vegetables, even making up your own if you prefer.  Most kids prefer to eat foods that sound fun.

–  Make the food taste better.

Ranch dressing is great for broccoli, while peanut butter is a great topping for celery.  There are several combinations for vegetables that can make them taste much better.  You can let your child pick a topping for a vegetable, even if it’s something you wouldn’t normally like yourself.

–  Dress the vegetables up.

Just as much as calling them names helps kids eat healthy foods, making them look funny also helps. You can do this by making funny designs on the plate, or setting them up to look like people. Although some parents don’t like their kids playing with their food, sometimes it helps to get them to eat healthier.

There are several ways to help your kids eat healthier, but for them to enjoy it also has to be fun as well. This isn’t always an easy task, because kids normally don’t like foods that are good for them.  It can, however, be done with a bit of creativity.  Hopefully, doing this will help your child develop a love of healthy foods for the rest of their lives.

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Be a Healthy You Today

10 ways to eat healthier without Dieting

Be a Healthy YOU today

10 ways to eat healthier without Dieting 

Eating healthy is something we all strive to maintain, even though it can be hard at times. In order to eat healthy, you must first make the right food choices.  Eating healthy is all about what you eat, which makes the choices very crucial to your results. 

Here are a few basic guidelines that you can follow to eat healthier and lose weight without dieting. You can tweak a few things in your daily eating habits that will create health in the long term. Instead of eliminating certain foods or food groups forever, commit to include one or two of these tips into your healthy eating habits each week to create an entirely new perspective and eating pattern in a month or so. 

Focus on adding one or two things in daily as a starting point. If you’re ready to eat healthier and lose weight, get started with these tips.

10 ways to eat healthier without Dieting 

  1. DRINK WATER FIRST THING IN THE MORNING: 

You should drink at least (3 cups) or 20-30 ounces of water right after waking up. Avoid breakfast for at least 45 minutes after consumption. Drinking water on an empty stomach also increases your metabolic rate by 24%, releasing toxin, which begins movement in your bowel. This process will recover and improve your digestive system, purify your colon and let your organ absorb nutrients faster naturally. 

Tip: Lemon water with ginger is even better, but if you don’t have one, don’t skip the water, drink up!

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  1. EAT PROTEIN BREAKFAST

When you wake up, your body needs the power-building nutrient for your muscle. Protein satiates you, avoids sugar crash, boosts fat burning, keeps you full longer and balances your blood sugar. High-protein breakfast reduces calories intake later in the day and is a very effective way to lose weight. Aim for 15-20 grams of protein, 20 grams in three meals instead of 60 at dinner.

Tips: Example of 15-20 grams of protein:two hard boiled eggs or a cup of oatmeal and two tablespoons of nut butter. 

  1. SKIP (OR REDUCE) SUGAR IN YOUR COFFEE AND TEA, ADD  COLLAGEN PROTEIN 

If you spike your blood sugar in the morning, you’re more likely to eat up to double the food during the day. Adding collagen protein into your coffee or tea is a great way to get your protein in the morning, not to mention will make your hair and nails stronger and longer, and support the elasticity of your skin. If you don’t drink coffee or tea, you can add it to a smoothie or any other beverage of your choice.

Commit to balanced blood sugar in the morning and watch your health change.

Tip: Do an experiment for 2 weeks with no sugar or sweeteners in your coffee. Give yourself 14 days to test whether or not coffee without sugar is something that you want to make a lifelong habit. 

  1. STAY HYDRATED- DRINK MOSTLY WATER

Water should always be your first beverage choice. Drinking water does more than quench your thirst. It keeps your body and all organs functioning properly and feeling healthy. 

Replacing or reducing regular drinks such as sodas (aka “pop”) and fruit juices decreases empty calories intake and spikes blood sugar. Diet soda has the same effect on your blood sugar as regular soda 

You’ll be surprised about what staying hydrated can do for your body. 

Tip: If your pee is very light yellow, you are well hydrated. If your pee is dark yellow, it’s time to drink up. 

  1. PREPARE HEALTHY MEALS AT HOME

If you only make one change this week, this needs to be it.

The simplest thing you can do to be  healthier is to make most of your own food at home.

Convenience food might feel like the quietest, easiest option but typically high in sugar, salt, unhealthy fat and calories. Option is more than you should eat, usually two to three times larger than the recommended dietary guidelines. This encourages you to eat more portions. When you  cook at home, you control the nutrition and ingredients you consume.

Find delicious healthy recipes you love and make them part of your weekly eating plans.

Get over 1000 recipes here ( click here )

  1. COOK ONCE, EAT 2 OR 3 TIMES
  1. EAT MORE AT MEALTIME AND EAT LESS AT NIGHT

Eating heartily high protein meals earlier in the day instead of in the evenings leads to not just weight loss but better health even when the same food and calories are consumed.  Eat enough at mealtime, breakfast and lunch will satiate you until the next meal. Leaving you to snack less and likely to eat a big dinner. 

When to eat: There is no right or wrong rule governing the time of your last meal of the day. Aim to eat less calories that don’t exceed lunch or breakfast calories and that you eat at least two-third of your day’s calories intake before dinner. 

Tip: It’s important to go to bed feeling light and not heavily full. This way, you wake up hungry for a big protein breakfast. 

  1. EAT SALMON ONCE PER WEEK
  1. INCREASE  FIBER INTAKE AS MUCH AS POSSIBLE
  2. SNEAK IN SUPERFOOD BOOSTS 

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Knowing the Nutritional Information of the Food for Healthy Lifestyle

Knowing the Nutritional Information of the Food for Healthy Lifestyle  

Simple tips to be healthier You

Living in a fast-paced world where we do a million things at once, it can be difficult to support and live a healthy lifestyle. 

A healthy lifestyle isn’t about going on an extreme diet, fit or not enjoying your food. There are some things to encourage a healthy lifestyle. Small steps can add up to major results over time. Eating certain (super) food can help you live a healthier, happier lifestyle. In this blog, I’m going to discuss the fundamentals of a healthy diet and what you should eat in a day to be healthy. 

A healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.  But just what minerals and nutrients are vital to our health and well-being?  

Consider these nutrient-dense healthy foods when you’re looking to improve your vitamin and mineral intake. 

Vitamin A is needed for good eyesight and optimal functioning of the immune system.  Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A. 

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates.  Whole grain breads, cereals and pastas have high amounts of thiamin. 

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat.  It’s used in many body processes, including converting food into energy and the production of red blood cells. 

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy. 

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars. 

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans. 

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain. 

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth. 

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient. 

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. 

Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby. 

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells. 

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods.  It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. 

Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat. 

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources. 

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses. Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, .

and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet lifestyle.  

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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

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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

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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.

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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.

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Creating Balance to Strengthen Immune System

You can make several lifestyle and dietary changes today to strengthen your immune system.These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

Instead of focusing on limiting your foods, working out more and generally adding more stress into your life, focus on habits to create balance in all areas of your life

Living a well-balanced life does not mean that everything must be perfect. On the contrary, you create balance by accepting that life will always be imperfect. And that is ok. 

Food Balance

The misconception of going “all in” or “nothing” stresses us out. Instead, focus on small habits like eating high fiber breakfast and drinking enough water. Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day. Adding more whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants , fiber, vitamin C that may give you an upper hand against harmful bacteria.

Exercise Balance 

Exercise is not just for weight loss. The more we understand that, the easier it will be to make it a habit. Exercise has so many benefits like: relieve stress, anxiety, boost your mood, increase energy level and help you sleep better. Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

Habits Create Balance 

Habits are powerful and help you create balance in any area of your life. And when it comes to creating balance with food and exercise, it’s okay to start small and reduce stress. Long-term stress promotes inflammation, as well as imbalances in immune cell function. Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly. 

Habits create balance and you won’t get derailed. Remember creating a healthy habit takes time. I’m cheering you on as you create balance + healthy habits to support your immune system. 

My 3 Favorite On-The-Go Breakfast Recipes

Mornings can be chaotic. With everything going on each morning, is it any wonder that moms often skip breakfast entirely or grab an unhealthy option? I get it mom. With limited time in the mornings, what choices do we have? To help take the stress out of busy mornings, try making breakfast ahead of time. These Easy Breakfast Ideas and all the many options on the Healthy Breakfast For Busy Mornings, will change your morning routine for the better and give you a great start to your day.

Berry Protein Fluff

Ingredients:

  • 1 cup (150g) frozen berries 
  • ¼ cup (25g) vanilla whey 
  • ¼ cup (60ml) almond milk, unsweetened  

Direction 

Place all ingredients in a bowl and, using a hand blender, blend together until smooth. 

Using an electric whisk, whisk the mixture for 5-8 minutes until it gains in volume. 

Serve immediately. 

Chocolate Overnight Oats 

Ingredients:

  • ½ cup (50g) old fashioned rolled oats
  • 1/3 cup (85g) Greek yogurt
  • ½ cup (120ml) almond milk
  • 1 tsp. vanilla extract
  • 1 tbsp. honey
  • 1 ½ tbsp. cocoa powder

Direction 

Combine all the ingredients in a bowl or a jar. Leave to sit in the fridge overnight, then add your favorite toppings (optional) in the morning before you eat.

Chocolate Chia Seed Pudding 

Ingredient 

  • 4 tbsp. cocoa powder 
  • 4 tbsp. chia seeds 
  • 4 tbsp. maple syrup 
  • 2 cups (470ml) almond milk, unsweetened 
  • pinch of sea salt 
  • ½ cup (120g) vanilla coconut yogurt 

Direction: 

Place all ingredients in a medium-size bowl and whisk until the cocoa powder has dissolved. 

Leave in the refrigerator for around 6 hours or overnight, until the mixture thickens. Stir a few times during this process. 

Divide the coconut yogurt between 2 glasses, and then layer the chia seed pudding on top. 

1/2 Tablespoons chocolate chips (optional)

Add ingredients to a pot: Add oats, water or milk, salt, cinnamon and vanilla (if using) to a pot or saucepan over medium/high heat.

Cook: Bring mixture to a low boil, reduce heat to a low simmer and continue to cook for about 5-7 minutes; stirring occasionally. Oatmeal is ready when the oats have soaked up most of the liquid and are creamy.

Serve with toppings: Transfer to a bowl and add toppings of choice. See flavor ideas below for maple brown sugar, apple cinnamon, banana nut and berry almond.

Balance Over Restriction: How to Create Healthy Habits, And Get Them To Stick

You can make several lifestyle and dietary changes today to strengthen your immune system.These include reducing your sugar intake, staying hydrated, working out regularly, getting adequate sleep, and managing your stress levels.

Instead of focusing on limiting your foods, working out more and generally adding more stress into your life, focus on habits to create balance in all areas of your life

Living a well-balanced life does not mean that everything must be perfect. On the contrary, you create balance by accepting that life will always be imperfect. And that is ok. 

Food Balance

The misconception of going “all in” or “nothing” stresses us out. Instead, focus on small habits like eating high fiber breakfast and drinking enough water. Given that dehydration can make you more susceptible to illness, be sure you’re drinking plenty of water each day. Adding more whole plant foods like fruits, vegetables, nuts, seeds, and legumes are rich in nutrients and antioxidants , fiber, vitamin C that may give you an upper hand against harmful bacteria.

Exercise Balance 

Exercise is not just for weight loss. The more we understand that, the easier it will be to make it a habit. Exercise has so many benefits like: relieve stress, anxiety, boost your mood, increase energy level and help you sleep better. Moderate exercise can reduce inflammation and promote the healthy turnover of immune cells. Jogging, biking, walking, swimming, and hiking are great options.

Habits Create Balance 

Habits are powerful and help you create balance in any area of your life. And when it comes to creating balance with food and exercise, it’s okay to start small and reduce stress. Long-term stress promotes inflammation, as well as imbalances in immune cell function. Lowering your stress levels through meditation, yoga, exercise, and other practices can help keep your immune system functioning properly. 

Habits create balance and you won’t get derailed. Remember creating a healthy habit takes time. I’m cheering you on as you create balance + healthy habits to support your immune system. 

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