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BBQ Cauliflower Lettuce Wraps

One of my favorite plant based dinners. It tastes like greasy bar food but it's totally healthy and guilt free. Ingredients: 1 head Cauliflower Olive Oil or Avocado Oil Salt, Pepper BBQ sauce Lettuce Rice Instructions: Preheat oven to 425 Chop cauliflower into small florets. Toss in olive oil, salt and pepper. Cook 15-20 minutes until its brown and crispy. Take cauliflower out of oven and toss in BBQ sauce of your choice. Place back in oven for about 5 minutes. This allows the sugars in the BBQ to get sticky and caramelize. Serve in a lettuce wrap with rice.

How to Stock Your Kitchen for Success

Want to know the key to improving your eating habits? It’s setting your environment up for success. I don’t believe there’s such a thing as willpower or motivation to make healthy choices. The key is having an environment that works for you, rather than against you. You want your home to be like your partner in crime or a safe haven rather than tempting you at every turn. Most people intend to rely on motivation, which can be temporary or waver throughout the day. Routine habits and an environment that encourages healthy choices will outlive motivation or willpower every time. Here are some tips to help you set up your environment for success! Do not hide the healthy food Research shows you are 3x more likely to choose the first item you see rather than the 5th. Most people put their healthy food in the crisper drawers at the bottom of the refrigerator. I call these the RIP drawers (Rest In Peace) because that is where food goes to die. You forget it is down there and it ends up moldy before it sees the light of day. We want to harness the power of proximity by putting the healthy options at arm’s length. In eyesight. In mouth. Hide your temptations Harnessing that same power of proximity, move tempting items out of arms reach and eyesight. Beer, candy, cookies, whatever it is put it at the tippy top of your pantry or in the deep dark corners of your refrigerator. Prep your produce Wash and chop everything as soon as you get home from the store so it’s ready to go. If you have to stop and wash/chop your produce vs. simply grabbing a bag of chips, you’re most likely going to choose the easier option. Having your produce prepped removes willpower from the equation and makes a healthy choice the easy choice. Tip: For salads, this can be a major game changer. Wash and chop up your lettuce as soon as you get home from the grocery store. Line a bowl with a paper towel on bottom, fill with your lettuce, then place another paper towel on top to cover. This will keep your lettuce fresh longer and make it easily accessible for individual salads all week long. Have healthy grab and go items accessible Examples include: hard boiled eggs, roasted vegetables, roasted chicken, pre-cut fruits and vegetables. Put them in clear containers so they’re easy to see and you don’t forget about them. The average person throws away $1000.00 PER YEAR in spoiled food! The same goes for the freezer: pre-cooked chicken, riced cauliflower and steamfresh veggies are a game changer. Pre-portion or buy individual packages of things you tend to over eat Think nuts, guacamole, peanut butter, cheese, ice cream, potato chips. If you struggle with controlling your portion size or mindlessly eating an entire bag of chips, this tip is for you! If you are ice cream lover (insert any other food here) but want to reduce your portion size, here is how I recommend you navigate these situations: Good: Serve your ice cream into a bowl rather than eating directly from the carton. Better: Rather than buying an entire carton, purchase the small pint size or individually wrapped ice cream bars instead. Best: Don’t buy it at all. Leave these tempting items as a treat you go out for. If you have to leave the house to enjoy it, you are going to be much less likely to indulge. Taking these steps reduces or completely eliminates the possibility of having to practice self-control. So if you don’t have any, don’t worry you didn’t need it anyway! :D Pre-Plate food Pre-plate your food and put left-overs away before sitting down to enjoy your meal. When eating family style with large servings on the table, you are more likely to go back for extra servings or scoops you aren’t necessarily hungry for. The one exception, always leave a big salad or veggies on the table. If you are still hungry after finishing your plate, you will be more likely to reach for these. Last, and most importantly, give yourself grace when you end up over eating or making an unhealthy choice. You are human and perfection is unachievable.

Sweet or Savory Crispy Roasted Cabbage Steaks

Sweet or Savory Crispy Roasted Cabbage Steaks These cabbage steaks will satisfy even your pickiest veggie eaters ! Any kind of cabbage works although savoy cabbage has the best flavor and texture if you're able to find it. These can be roasted in the oven or made quickly in your air fryer. There are two ways to make this dish: Sweet or Savory. I highly recommend you try both. Maple Balsamic Cabbage Steaks Ingredients: 1 head of Cabbage 3 tbsp. Olive Oil or Avocado Oil 3 tbsp. Maple Syrup, Honey or Agave 2 tbsp. Balsamic Vinegar 1 tsp. Salt 1 tsp. Pepper 1 sprig of fresh Thyme Directions: Preheat your oven to 400 degrees. Slice the cabbage into 1/2 inch thick steaks In a bowl, combine olive oil, balsamic vinegar and honey. Arrange the cabbage slices in a single layer and brush with the honey balsamic vinaigrette. Season with coarse salt and ground pepper and sprinkle with thyme. Roast until cabbage slices are tender and edges are golden, 25 to 30 minutes. Crispy Roasted Savory Cabbage Steaks Ingredients: 1 head of Cabbage 3 tbsp. Olive Oil or Avocado Oil 2 tsp. each Salt, Pepper, Onion Powder, Garlic Powder Directions: Preheat your oven to 400 degrees. Slice the cabbage into 1/2 inch thick steaks Arrange the cabbage slices in a single layer and brush with oil Season with coarse onion powder, garlic powder, salt and ground pepper Roast until cabbage slices are tender and edges are golden, 25 to 30 minutes.

Organizing Your Fitness Habit

Organizing your fitness habit

Habits are formed by daily reinforcement and by removing obstacles that get in the way.
British researchers studied how people form habits in the real world, asking participants to take on a healthy eating, healthy drinking or 15-minute exercise habit.
The study, published in the European Journal of Social Psychology, showed that the amount of time it took for the task to become automatic -- a habit -- ranged from 18 to 254 days. The median time was 66 days! Daily repetition is key to forming habits, so make sure you start small to increase your chance of success.

If you are looking to start a new fitness habit this year here are four simple steps you can take to get started today: Organize your gear. Put your shoes, workout clothes, socks and other clothes in one place ready to go. Consider sleeping in your workout clothes if you want to roll out of bed to work out each morning or pack your gym bag every night before bed and leave it by the door. Pick a time. Choose a time every day when you can squeeze in just 5 to 10 minutes of exercise. Set your phone alarm as a daily reminder. Pick a small amount of exercise: It can be a walk, some morning push-ups, a trip to the gym or the Well 6-minute video workout. It doesn’t matter what you do; it just matters that you do something physical every day to form a habit. Starting small will increase the chance that you’ll keep doing it. Plan a reward: Habits are formed when we are quickly rewarded for our actions. Choose a playlist or a book on tape that you will listen to only during exercise. Plan for a smoothie or a delicious coffee to reward yourself after every workout. Here are some additional resources to help you along the way. You got this ! 😜

Want a great workout, but don't have any time? You surely have six minutes to spare.
This 6-Minute Workout will get your heart pumping and your muscles toned in the time it takes you to make your coffee every morning.
You can even enable it on your smart speaker using this 6-Minute Workout skill on Alexa.

How to Set Exercise Goals You’ll Actually Keep: The 5 Truths You Must Know Before You Start AND the Easiest Exercise You Can Do - PowerInTheGroup.com

Monthly Exercise Tracker

12 Week Full Body Workout Routine for Beginners | Muscle & Strength (muscleandstrength.com)
If you click on workouts on the top, then select a category, then select a specific workout program, click the pdf button on the middle of the page and it will be perfectly printable and ready to go !

The Importance of Walking

25 Ways to Burn 300 Calories or More The Best Exercises for People Who Think They Can’t Exercise – Health Essentials from Cleveland Clinic

Lemon Chicken Soup

Lemon Chicken Soup Serves 6 Ingredients: 2 chicken breasts 1/2 white onion diced 1 carrot diced 4 cloves garlic diced 2 cups cauliflower rice or 1 cup uncooked orzo 2-3 tbsp. fresh dill and parsley (+ more to serve) 3 egg yolks 3 lemons 2 tbsp. olive oil (+ more to serve) 6 cups chicken broth 1 tsp salt & pepper (+ more to taste) Instructions: Sauté white onion, carrot and garlic in 2 tbsp. olive oil over medium heat. After about 5 minutes, add cauliflower rice or uncooked orzo. Make space for the chicken breasts and sear for 2-3 minutes each side. Add the chicken broth, fresh dill and parsley and salt & pepper. Bring to a simmer and cook covered for 45-1 hour. Once the soup is done and the chicken is cooked through, set aside 1 cup of hot broth and slowly add it to your egg yolks (1 tbsp. at a time) while whisking vigorously. This prevents the eggs from scrambling when you add it to the soup! Remove the chicken, shred it and add back in with the juice from the lemons and the egg yolk mixture. Add more salt and pepper to taste. Serve with fresh parsley and dill and drizzle with a little olive oil!

The Key To Making Changes That Stick !!!

Have you ever set a goal or New Year's resolution—such as eating healthier, or starting an exercise routine and felt really excited about it—only to fall off the wagon just a few days later? I think we have all been there and it can be incredibly defeating. I know what you are thinking, you just wish you had more willpower right? Believe it or not, more willpower isn’t the answer. In fact, recent research has shown that people who are better at self-control, don’t necessarily have more willpower, they have better habits! According to researchers at Duke University, habits account for about 40 percent of our behaviors on any given day. When a behavior becomes a habit it no longer requires willpower or self-control to complete it. You don’t have to think about it or question it, you simply do it because it is part of your routine and it therefore becomes easier. It's not a matter of if you can make time for the said habit, it's only a matter of when. Think of brushing your teeth for example. You no longer have to use willpower to push yourself to brush your teeth; you just do it. That is the beauty in building a habit! Too often we are so busy focusing on the “what” (i.e., “What diet should I eat?” or “What type of exercise should I do?”) without paying enough attention to the “how” (i.e., “How can I stick with that diet or exercise program?”). This New Year, I want to help you build habits that will stick and that is why for January we will be doing a Habit Challenge! Here's how to prepare: Pick ONE habit you want to focus on for the month. It can be something new or something not so new that you want to improve upon or add into your life. Get crystal clear on your vision as to what exactly that is and what it might look like or feel like/ how it could work. Examples: Walk >8,000 steps daily Sleep > 7 hours each night Drink > 80 oz water daily > 15 Exercise minutes each day Add 1/2 cup vegetables with breakfast Meditate 10 minutes daily Eat one piece of fruit daily Strength or Resistance Training >2x weekly Eat meatless at lunch each day Eat >25 g fiber daily Eat > 80 g protein daily Alcohol 1x weekly Meal Prep 4 lunches each week Try one new recipe every week Log 1 day of meals per week in MyFitnessPal or other food logging app Average weekly Blood Sugar >130 +++ Whatever else your heart desires!! These don't only need to be related to health. **Remember you want to frame your habit in a positive light. Frame your habit as something you are adding to your life rather than something you are subtracting or depriving yourself of (negative). Start Small. Make it so small you can't possibly say no. Research shows that willpower is like a muscle. It gets fatigued as you use it throughout the day. Solve this problem by picking a new habit that is easy enough that you don't need motivation to do it. Rather than starting with 50 pushups per day, start with 5 pushups per day. Rather than trying to meditate for 10 minutes per day, start by meditating for one minute per day. Make it easy enough that you can get it done without motivation. Consider habit stacking. This strategy connects a new habit with a long-established habit. For Example: If you wanted to begin a daily morning meditation routine you might create this time right after you brush your teeth each morning. After I brush my teeth, I will sit down and breathe mindfully for two minutes. Stacking this new habit on top of the established habit (teeth brushing) allows the established habit to act as a trigger or "cue" to perform your new habit. Have a backup plan. You're not perfect and your plan won't be perfect. Plan for failure. Research has shown that missing your habit once, no matter when it occurs, has no measurable impact on your long-term progress. Rather than trying to be perfect, plan for failure. Take some time to consider what will prevent your habit from happening. What are some things that are likely to get in your way? What are some daily emergencies that are likely to pull you off course? How can you plan to work around these issues? Or, at least, how you can bounce back quickly from them and get back on track? Utilize If Then Statements: "If I am unable to do my 10 minutes of meditation, I will take 5 deep breaths instead." Focus on building the identity of someone who never misses a habit twice. Positively Reinforce or Reward New Habits Most healthy habits don't have immediate rewards. Positively reinforce your wins by rewarding yourself. The reward could be a simple as the gratification of telling a friend about what you did, checking it off your calendar or splurging on a post-workout protein smoothie. This reinforces the habit change feedback loop to continue the habit while you wait for the noticeable rewards to kick in such as weight loss, self-confidence, improved mindset etc. Please submit your habit to me at the link below by January 1. JOIN THE CHALLENGE Let's make 2021 the best year yet by focusing on the habits that are important you. Change is hard, but so is staying the same. Change happens when the pain of staying the same is greater than the pain of change.

Spaghetti Squash Lasagna Boats with Herby Ricotta

Low carb, delicious and so easy ! Don't let the spaghetti squash scare you away, this one belongs in my awesome healthy recipe hall of fame. Ingredients: 1 Spaghetti Squash 1 lb. Ground Chicken or Turkey 1 jar Red Pasta Sauce 1 cup Ricotta Cheese 2 tbsp. Milk or Almond Milk 1 tbsp. Parmesan Cheese 1 tbsp. Fresh Sage (minced) 1 tbsp. Fresh Thyme (minced) 1 cup Mozzarella (shredded) Olive Oil Salt & Pepper Instructions: Preheat your oven to 400 degrees. Stab your spaghetti squash 4-5 times then microwave for 5 minutes (this makes it easier to cut). Let cool and cut the squash in half longways. Remove the seeds with a spoon and then season with salt & pepper. Heat a large skillet over medium heat. Drizzle with olive oil and add your ground turkey or chicken. Break it up with a wooden spoon then add your red sauce once it is browned. In a small bowl, mix the ricotta, milk, Parmesan, herbs and some salt & pepper. Scoop the turkey sauce into the spaghetti squash until it’s almost filled the hole. Top with a generous scoop or two of the ricotta mixture and smooth it out evenly over the turkey sauce. Top with mozzarella cheese, cover with foil and bake for 20 minutes. Remove the foil and continue to bake for another 15 minutes. Broiled for the last 2 minutes to get the roasty toasty cheesey top! Top with fresh herbs and more Parmesan. Note: You can pre-cook the squash in advance to speed this process up ! You could also make this in a casserole dish with spaghetti squash that has already been pulled from the squash or frozen. Recipe adapted from Lasagna Spaghetti Squash Boats - @broccyourbody

How you can eat more mindfully at meal time

The practice of mindful eating aims to challenge typical diet culture while encouraging you to respect your body, health and natural hunger cues. Prior to eating: The first step in eating more mindfully is asking yourself this one question before grabbing that meal or snack: Where is this hunger coming from? Distinguish between: Physical hunger. The biological urge telling you to replenish nutrients using different signals, such as a growling stomach, fatigue, or irritability. Emotional hunger. This is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create cravings for food, often comfort foods. Often followed up by feelings of guilt. Will I really enjoy this? Or am I simply eating it because it is there. Do I feel physical hunger? Or am I just eating because it is meal time or convenient. If you are hungry…. EAT ! (this goes back to respecting your hunger or lack there of) At mealtime the aim is to truly enjoy the experience and satisfaction of your food leading to reduced portion sizes and increase enjoyment at meal time. During Meals: Eat sitting not standing, Limit distractions such as phone, laptop, TV etc. If you were engaged in a stressful activity before a meal, give yourself time to decompress before eating. Cook at Home rather than eating out- this leads to not only a greater sense of pride and creativity but allows you to connect with your food Develop an appreciation for your food by buying it in its whole form (such as garlic head vs. minced garlic) or from a local farm. In a research Study of 12,842 adults –2012 Ohio Medicaid Assessment Survey – Adults who ate only home-made meals were 26% less likely to be obese. – Those who never watched TV during meals were 37% less likely to be obese. While you are eating: Take the time to focus on the taste of the food, the texture, the smells, the process Chew every bite fully, eat slowly. Listen to your bodies satiety cues- do you feel full? If so.. Box the rest up for tomorrow How did what you ate make you feel – Do you feel tired? Perhaps- you ate too much, or too heavy carbohydrate or perhaps you have a sensitivity to that food in particular. Honor your health —The food you eat should taste good and make you feel good. Remember that it’s your overall food patterns that shape your health. One meal or snack isn’t going to make or break your health.

Italian Chopped Salad- A salad you will actually enjoy.

Truly the best chopped salad on earth. I could actually drink the dressing. Try it and thank me later. Italian Chopped Salad Servings: 4 servings Ingredients: 3 cups romaine lettuce chopped ( chop it very well!!! this is key.) 3 cups iceberg lettuce chopped 1 15 oz can of garbanzo beans drained and rinsed well 1/2 cup tomatoes diced 1/2 cup cucumber diced 1/2 cup low moisture mozzarella cheese diced 1/3 cup other protein such as chopped salami, chicken or smoked salmon (optional) 1/4 cup grated Parmesan cheese Salt & pepper Lemon juice to serve Dressing: 1/4 cup olive oil 2 tbsp red wine vinegar 1/2 tsp Dijon mustard 1 clove garlic minced or crushed Pinch of dried oregano salt & pepper I recommend quadrupling the dressing recipe and keeping on hand for all of your salad needs! Instructions Start by making your dressing by whisking together all ingredients. Pour about 2 tbsp of dressing over your garbanzo beans and refrigerate for about an hour. If you don't have time to marinate the beans its okay, but a major game changer! Combine the rest of the ingredients and toss together with the dressing. Serve with lots of lemon juice and top with more grated parm.

Decoding the Nutrition Label

Have you ever gone to the grocery store and started looking at food products and found yourself confused trying to figure out what is a healthy option and what’s not? You’re not alone. The key is looking at the back of the package instead of the front. While the front of the package might host deceptive claims such as healthy, all natural, GMO free , Gluten-Free etc. the nutrition label tells the true story. In this example we will be reviewing the label for yogurt covered raisins. When you look at the label these are the most important components to pay attention to: 1. Ingredients List: This is what you are actually eating!!! If there is a laundry list of words you don’t recognize or wouldn’t find in your own kitchen, it is likely highly processed. Aim to choose foods and products in their most whole and natural form possible. Remember that the ingredients are listed by quantity, so the first ingredient is the largest quantity and the last is the least. Red flag ingredients to avoid: · Artificial Sweeteners such as Sucralose or Aspartame · Hydrogenated or Partially Hydrogenated Vegetable Oils · Monosodium Glutamate (MSG) · Artificial Colors and Flavors · Sodium Nitrite/Nitrites · High Fructose Corn Syrup · Vegetable oils such as corn, soy, bean, canola · Bisphenol A, aka BPA 2. Serving Size: When looking at the Nutrition Facts label, take a look at the number of servings in the package and the serving size. It is found at the very top of the food label and provided in familiar units, such as cups or tbsp., followed by the metric amount, e.g., the number of grams (g). It’s important to realize that all the nutrient amounts shown on the label, including the number of calories, are based on one serving. These serving sizes are frequently much smaller than the average person consumes in one sitting. In our example, one serving of yogurt covered raisins is 2 tbsp. If you ate the entire bag you would multiply all of the numbers on the label by 4.5, as the label lists there are 4.5 servings in the bag. In this example, you would be consuming 585 calories, 27 g of fat, 90 g. of carbohydrates and 81 grams of sugar if you were to eat the entire bag. Many people underestimate their portion sizes and end up overeating on calories. If you are aware of your serving sizes you can prevent this from happening. 3. Fat: Fat does not make you fat and in fact is a very healthy and essential part of a balanced diet. The main thing to look for on the label and avoid is trans fats aka hydrogenated oils as they have been linked to heart disease. If a product contains less than 0.5 grams per serving of trans fats it does not have to be listed on the label but will be listed as hydrogenated oil on the ingredients list. 4. Sodium: Most healthy adults without high blood pressure don’t need to worry about sodium. If you do have high blood pressure the recommendation is to consume less than 1500 mg daily. If you are someone who consumes a lot of frozen meals or fast foods you will find this very difficult to do as these food items are very high in sodium. 5. Carbohydrates: Carbohydrates are a healthy part of a balanced diet and provide us with the energy to fuel our day. It is important to note that if your food item contains fiber or sugar alcohols they can be deducted out to calculate your net carbohydrate. If a food item has 20 grams of carbohydrates and 10 grams of fiber your net carbohydrate (what your body is actually absorbing) would be 10 grams of carbohydrate. 6. Sugar: Sugar goes by many different names — most of which you may not recognize. Food manufacturers use this to their advantage by purposely adding many different types of sugar to their products to hide the actual amount. In doing so, they can list a healthier ingredient at the top, mentioning sugar further down. So even though a product may be loaded with sugar, it doesn’t necessarily appear as one of the first three ingredients. To avoid accidentally consuming a lot of sugar, watch out for the many different names of sugar in ingredient lists such as cane sugar, invert sugar, corn sweetener, dextran, molasses, malt syrup, maltose, and evaporated cane juice etc.. If you see any of these in the top spots on the ingredients lists — or several kinds throughout the list — then the product is high in added sugar. If your food item is sweet but does not list sugar as an ingredient it is likely sweetened using an artificial sweetener such as aspartame or sucralose, which you would see listed in the ingredients. Lastly, it is important to understand that some foods are naturally sweet without the use of added sugars. Fruit and dairy products are an example of this. These items might list containing sugar on the nutrition facts panel but the “added sugar” should be 0 g. It is recommended women consume <25 g of sugar daily and mend <30 g. 7. Protein: To increase feelings of fullness and reduce risk of over eating it is recommended that all meals and snacks contain at least 5 g of protein. The Bottom Line Try to consume as much fiber as possible, it is filling and promotes digestion. Try not to consume anything with more than 5 g of added sugar per serving. Ask yourself: Is this serving size realistic? How much am I actually consuming? Read the ingredients list and be a sleuth ! Avoid items with many ingredients you don’t recognize. The best way to avoid being misled by product labels is to avoid processed foods altogether. After all, whole food doesn’t need an ingredients list. Still, if you decide to buy packaged foods, be sure to sort out the junk from the higher-quality products with the helpful tips in this article.

Your favorite fall dessert: Apple Crisp (Paleo, GF, Vegan)

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes Servings: 6 servings Ingredients: For the Apple Mixture 6 medium or large apples ( I used honey crisp) 1 tablespoon pure maple syrup 3 tablespoons water 2 teaspoons cinnamon For the Crumble Topping 1 cup old-fashioned or quick oats (make sure you buy GF variety if you have an allergy or intolerance) 1/2 cup almond flour or almond meal 1/2 cup chopped pecans 1 teaspoon cinnamon 1/4 teaspoon salt 1/4 cup melted coconut oil or butter 1/4 cup pure maple syrup Instructions: Preheat oven to 350 degrees. Peel apples and dice into cubes of approximately equal size. In a large bowl, toss with maple syrup, water, and cinnamon. Pour apples into greased 9x9 or 8x8 inch baking dish. In the same bowl, add oats, almond flour, nuts, cinnamon, salt, coconut oil or butter, and maple syrup. Stir crumble topping together and pour into baking dish on top of apples. Bake at 350 degrees for 40 to 45 minutes until apples are soft, covering pan loosely with aluminum foil halfway through to prevent from over-browning. Serve hot with Greek yogurt, coconut ice cream or whipped cream. Nutrition Serving: 1serving | Calories: 353kcal | Carbohydrates: 43g | Protein: 7g | Fat: 19g | Sugar: 26g

Diet Myths Debunked

The myth: Eating healthy is too expensive. Eating healthy doesn't have to be expensive, but it can be if you're buying energy drinks, canned beverages, packaged or fast foods simultaneously. Try buying things such as nuts, seeds and beans in bulk. Opt for fiber-rich grains such as barley and quinoa. Instead of planning meals around meat, choose less expensive proteins, including beans, eggs, skinless chicken thighs and canned salmon. When buying fresh produce, get what’s local and in season. Don't be afraid to buy canned or frozen fruits or vegetables, they are just as nutritious as fresh! The myth: Egg Yolks Are Bad for You Dietary cholesterol is one of the least impactful ways to raise cholesterol, your body regulates this on its own! Cholesterol is a healthy part of a balanced diet and plays an important role in hormone production. What's important is the type of cholesterol you are consuming. Egg yolks are loaded with HDL which is the good cholesterol and actually counteracts the effects of bad cholesterol. The myth: Eating fat makes you fat This myth stems from the fat fear that was common in the 70's/80's. Fat is essential for the absorption of fat soluble vitamins and should NEVER be completely eliminated from the diet. It also plays an important role in satiety (feelings of fullness) and I recommend you try to include at least 1-2 tbsp. in every meal. Opting for healthy fats is the key: You should include moderate amounts of healthy fats—olives, nuts, avocados, olive oil—in your diet every day. The myth: Carbs make you fat. Cutting any nutrient out of the diet can produce weight loss. Whether it is carbs. fats, protein, etc. There is no magic key. Despite this, not all carbohydrates are created equal. A chocolate cupcake and a banana both contain carbs, but one also has necessary nutrients and healthy fiber which increases feelings of fullness and decreases the impact on blood sugar. Try to choose carb-rich foods that are minimally processed and high in fiber, such as whole grains, legumes, fruits, and vegetables. The myth: If you want to lose weight, go on a diet or detox. Our kidneys and liver are responsible for removing the toxins that are in our bodies so unless you have problems with these organs, there is no need to detox or cleanse them. Most regiments used for a typical detox dehydrate the body and can cause bowel issues like diarrhea so the weight loss you see within a few days is typically just from the loss of water. Instead of a detox, jumpstart progress on a new diet by increasing the amount of water you are drinking and vegetables you are eating. The myth: Eating Before Bed Makes You Overweight There is no magic hour after which you should fast before bed. What you want to avoid is over eating for the day and eating junk food, period—we just happen to eat more junk food in the evenings. If you’re feeling hungry before bed, don’t starve yourself—have a small protein-packed snack (like a protein shake) in the evenings, which could potentially increase your metabolism overall. The myth: Diet Soda is better than regular soda While low in real sugar diet soda replaces the sugar with fake sweeteners such as aspartame and sucralose. These sweeteners are 500+ times sweeter than sugar and alter our perception of sweetness. This causes increased cravings for sweet foods and is confusing for the brain/body. They are a step in the right direction but it is recommended you limit all added sugars fake or real. The most natural alternative I might recommend is Stevia. The myth: Organic food means healthy automatically "Organic" means produced without the use of conventional pesticides. While it is recommended that you opt to purchase certain fruits and vegetables organic, it doesn't mean that something is automatically "healthy". The myth: Vegetables oils are “heart-healthy”. Vegetable oils have long been touted as “heart healthy” oils that are said to help lower cholesterol and support overall health. Unfortunately, this is one of the biggest myths in the nutrition community. The term vegetable oil is used for oils that have been extracted from seeds including canola oil, corn oil, soy oil, rapeseed oil and safflower oil. In fact, the term “vegetable oil” is often used as a blanket term for these oils and therefore when you buy “vegetable oil” at the grocery store you are often buying a combination of these seed oils based on what they have available. The first and most obvious problem with vegetable oils is simply that these oils are not fit for human consumption. The process of creating vegetable oils involves chemical extraction, degumming, refining, bleaching, deodorizing and hydrogenation in the case of margarine and spreads. Given their high level of processing, vegetable oils are incredibly fragile and can easily be damaged by exposure to light, heat, and air, making them a poor choice as cooking oils. One of the primary health concerns of vegetable oils is their high content of polyunsaturated fatty acids, also known as PUFAs. Polyunsaturated fats are highly unstable and oxidize very easily. Omega-6s are the PUFAs found in vegetable oils, and although they are essential to human health, in excess are dangerous and inflammatory to the body. When cooking I recommend you opt to use olive oil or avocado oil instead of vegetable oils.

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