Food is heavily tied to our emotions and the saying "having a good relationship with food" holds strongly true. Our view & perception of food is also not created equal, and although we all like to admit to ourselves that our personal relationship with food is a healthy one, it is just not possible, why? Because fundamentally we all have "issues", no one on earth is perfect, and one common way we all deal with say "issues" is to self medicate with food and alcohol! it feels go

​Cheat meal? Cheat day? Cautionary tale? Let's begin by defining what a cheat meal is, quick and simple it is a meal that is not consistent to your specific goal-based nutrition plan. a Cheat day is a day's worth of the ladder. now before we get into why to be careful of such practice, let's dive into the basics...Calories. A big debate going on right now is that a calorie is a calorie, nothing more. In other words if you ingest less calories then you burn you are bound to lo

We often find ourselves doing so well on weekdays when it comes to our discipline with our foods, only to find all our hard work undone in just 3 days, the weekend. The guilt trip that follows is just brutal and the sense of self sabotaging can be better controlled if you follow these simple steps. But first, let's understand why the weekend is so difficult to stay on track. Because it is when we have truly the time off to spend it with our family and friends and it is our so

Besides the regular usual tips you see and hear all the time like "meal prep before hand", "have a food journal", "eat lots of vegetable, fiber & protein", "drink plenty of water", "exercise more!" and etc... Here are the tips you probably never came across and that also have a great deal of potential to help you reduce your % body fat. 1. Eat on a smaller plate: The level of synchronization our body is to our brain is always amazing. Perception is everything, and trust me no

OK let’s be real. Everyone loves their carbs. Not only do they taste delicious, but they serve as our primary source of energy as we go about our day. So the question now becomes, when should I eat all this energy packed goodness? The best way to look at carbs within your diet is purely from an energy standpoint. You can imagine your daily energy supply as a gas tank. You want that gas tank full in the morning as you embark on your long day. As your day comes to an end you ar

You worked so hard and now it is time for a well deserved vacation, where you can sleep all day, eat anything you want at whatever time you want. Oh and also add drinks to this temporary rule, because you deserve it! Although you are correct, understand that you can undo weeks of proper dieting in just a few days, so here is a simple tip to indulge and limit the potential nutrition damage brought on by vacations. Pick which meal you get to indulge in & on which day. Letting y

How often have we all heard how important meal prepping should be, and for those who have tried to implement it probably realized how tedious it can be to cook for a whole week in advance in one day, especially in our busy lives. Tedious and time constraint is a perfect recipe for "lack of consistency". Any ideas? YES! this may not work for everyone but most of us can agree that weekends is when we fall off the nutrition wagon and fail at our eats. Weekdays tend to be easier

Allow me to start this conversation with a simple fact. There is absolutely no scientific evidence that suggest a difference between eating 3 meals a day with 1 or 2 snacks and eating 6 meals a day. Your body's metabolism is one of the many things science has yet to fully comprehend, meaning those fat burning pills are also standing on shaky scientific legs. When a client comes to me looking to gain weight, I simply adjust his/her caloric intake on the up side. It just doesn'

We all have those foods and drinks we feel like can’t live without. Soda. Mayonnaise. Butter. Sugar. Whatever your preferred vice, there is almost always a tasty lower-calorie substitute you can use when you’re working to shed pounds—and cutting 500 calories a day can help you lose one pound per week. Healthy swaps can quickly add up. Incorporating these six easy ones into your diet program may help you slim down. 1. CHANGE THE WAY YOU DRESS. Don’t sabotage your diet with cal

Is anything more fall-like than a pumpkin? These famously orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus potassium. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed into mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies or your kid's favorite chil

Halloween is here and so are your your reasons as to why you should have your candies. Before you head to the store and indulge in your sugar loaded treats void in any real nutritional value, consider this. Is it worth the results you have worked so hard to achieve? if your answer is still yes then apply these tips below to minimize the damage! Pick your least favorite candy. You will be less likely to gorge in if you do not find it delectable. Wait until the last minute to m

Eating at a restaurant doesn't have to sabotage your healthy diet. Use smart-eating strategies: Plan ahead. Consider the menu and choose foods carefully. Have a plan. Eat a light dinner if you at e a big lunch that day. Or, if you know ahead of time that you're going to a restaurant, plan to have lighter meals during the day. Knowing menu terms and cooking basics makes ordering easier, especially if you have special dietary needs. Think ahead. Consider meal options at differe

As you undergo your weight loss journey, you might question why protein is so important. How does it really help you lose weight? Here are 5 reasons why protein can be your weight loss pal: 1. Protein Helps Keep up Satiated and Saves us Calories in the Long Run: In the beginning of your weight loss journey, protein is important because it helps you feel fuller longer. Having protein around slows down digestion making us feel more satisfied and less likely to go back for secon

This ancient practice can transform the way you think about food and set the stage for a lifetime of healthy eating. Like most of us, you’ve probably eaten something in the past few hours. And, like many of us, you may not be able to recall everything you ate, let alone the sensation of eating it. Because we’re working, driving, reading, watching television, or fiddling with an electronic device, we’re not fully aware of what we’re eating. By truly paying attention to the foo