How do you make healthy food taste good?

Uncategorized Oct 03, 2019

Healthy food has to taste terrible, right?

If it's not gritty, chewy, bland and boring, then it's probably not healthy....

This is totally wrong. Healthy food can taste just like it came out of your grandmas kitchen (I know Basically It Meals' does!). In this video I detail the very simple, uncomplicated way to make your healthy meals taste great.

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The low down on healthy fats

Healthy fats are super dense in nutrients, but they also have the highest calorie count of any other foods!

Is that bad? No, not at all! Fats are very satiating, and can help our body burn fat. Not to mention, all the great nutrients they contain.

Healthy fats include:
Nuts and seeds
Avocado
Fish
Oils
I love eating them with every meal!

Healthy fats nourish your

  • Brain
  • Gut
  • Skin (they are totally anti-aging!)
  • Mental health

Add them to each meal to feel full and satisfied for a long time!

Hey, I would love to connect with you on Instagram, click here and find me!

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The 80-20 rule

We are all trying to find that healthy balance, but it can be tough, right?

Sometimes we overdo it at the nacho bar, miss our workouts, get sick on ice cream....

So what is a healthy balance? How do you find that in a world full of temptations?

A great rule of thumb for healthy living and eating I use and my clients use is 80-20. 80% of all that you do serves your health:
Healthy meals full of plants (fruits and veggies!)
Plenty of rest (6-8 hours a night)
Getting in movement on a regular basis (it can be just walking)
Plenty of water (at least half of your body weight in ounces per day)

The other 20% is "free". 

It sounds like it could turn into an all out binge/rager...but I like to plan mine ahead of time. This helps the 20% become my choice. A lot of times when we eat poorly, it is out of control, unconscious and comes with a whole lot of guilt and shame. Planning ahead of time makes it our choice and eliminates the need to negative emotions around it.

What does your 80-20...

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The truth about counting calories

A lot of people suggest counting in some form or another.

Whether it's calories, points, or macros...

Here's the thing, if you think counting calories is something you will enjoy doing for the rest of your life, then by all means, count away.

What you do now to maintain your health and your weight it should be enjoyable and sustainable for life.

Does counting sound appealing to you? Do you think you'll be able to keep it up long term? Will it be easy to do in many different situations?

If the answer is "no", then look for another tool to help you maintain for the rest of your life.

I suggest you try two things:

  • Listening to your body! Your stomach is always speaking to you, you're just not used to listening. Tune in, it knows when you've had enough. It also know exactly which foods it likes and which it doesn't like.
  • Journaling. Counting can bring some awareness to what goes in your mouth, but it misses a big piece of the picture, the emotional side. Journaling can not only help...
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4 Tips to Rewind Aging- it is totally possible!

 

Unfortunately, those wrinkles you saw pop up last week, those aren't going anywhere.

Your body is aging...

All. The. Time.

That is science.

BUT it is preventable. We can slow it down, even reverse it, with a few small tweaks.

In this video I break down my 4 BEST TIPS to rewind and reverse aging, so you can look your best for a long long time.

This is actually one of my Facebook Live Wine About It that I do each week. I am there every Thursday at 5:30pm bringing you a nutrition tip that will give you fast results. Join me, won't you?! See you next Thursday!

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Don't let healthy food punish you

Healthy food shouldn't feel like a punishment.

Yet, so often it tastes like one!

Why does healthy equal boring?

Plain chicken with steamed broccoli...

Raw cauliflower dipped in air...

Plain brown rice, hold the salt...

It doesn't have to be that way!

  • Open your spice cabinet
  • Put garlic on everything
  • Grab the pink Himalayan salt
  • Squeeze lemon over the top
  • Grab some fresh herbs to finish

All of these enhance flavor while also enhancing health! It doesn't have to be complicated or time consuming, just delicious.

To learn more about how to cook healthy at home, check out the No-Diet Diet Club!

If you are in St Louis, click here to see about having your healthy meals delivered from our delicious kitchen!

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Cinnamon equals a smaller pants size

A few sprinkles of cinnamon went into this almond milk latte and it was delish!!

It was also, secretly nutrish since cinnamon is anti-aging and great for weight loss, too!!

Are you asking yourself how this is even possible? I mean, I drink pumpkin spice lattes with a sprinkle of cinnamon all the time and I'm not squeezing into no bikini right now...

Well, yeah, no on the pumpkin spice front. BUT cinnamon itself does actually lower blood sugar, therefore reducing the weight gaining and aging affect of sugar. Ingesting it regularly (on top of a n unsweetened black coffee, for instance) is majorly beneficial.

Adding cinnamon to your coffee gives it a HUGE nutritional boost!

Cinnamon is...
High in antioxidants (hello, age reversal )
Reduces insulin which means easier weight loss
Full of phytonutrients to boost your health

You can add it to other things, too! How about that baked sweet potato, or your green smoothie?

Follow me on Instagram for more amazing tips

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The secrets of aging in reverse

Chemistry professors know a lot about aging.

They don't necessarily care about what aging means in terms of looks, of course. They are all wrapped up in chemical reactions, but I do, and I learned a lot from them during my years as a student of Nutrition and Exercise Physiology.

Here is what I do know after years of chemistry classes and personal research...

All the known secrets of aging in reverse are found in these few things...


A diet full of colorful plant foods
Nutrient dense fats such as avocado, olive oil and almonds
A tailored supplement regimen (which we will be digging into soon in the No-Diet Diet Club)
Regular exercise (HIIT is best, follow me on Instagram for a lot more tips on this!)
Biohacking (a new one I am experimenting with and will be sharing with you!)

If you have any questions about these, comment and let me know!

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Get enough of this in your diet and you could live forever

There are a lot of unspoken things when it comes to anti-aging.

I mean seriously, what the **** is Cindy Crawford doing?

Well, actually, probably some of what we are going to talk about here today!

I learned from a college chemistry teacher that, technically, if we could eliminate all free radicals for all of time, we would never age or die.

Dang, that blew my mind.

I was like "blueberries, NOW!"

Free radicals are what cause aging. We can eradicate them by ingesting anti-oxidants which are found in plant foods.

Although it is probably not possible to ingest THAT many anti-oxidants, it doesn't hurt to try!

Here are some of the best free radical busting foods available

  • Berries: blueberries, raspberries, blackberries
  • Spices: clove, turmeric, cinnamon
  • Cocoa powder (yes, the kind you find in the baking aisle)
  • Leafy greens
  • Citrus fruits
  • Almonds, flax seed, walnuts

I am going to break down a whole month of this in the No-Diet Diet Club, so don't miss it! Click here to check it out!



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Why you should practice being still

How often do you slow down and take a moment for silence?

If you're like most, chances are you don't.

When I suggest this, most people think it's stupid, a waste of time. They tell me they don't have time for it.

But taking this quiet time can have major benefits...way more benefits than you'll ever get from another 5 minutes of Netflix.

Meditation, as some call it, works on all systems of the body at the cellular level. This isn't just about getting peace and quiet so you don't yell at your kids, this is about altering your body chemistry.

Simply taking five minutes to be still can:

‍decrease inflammation
‍slow the aging process
‍reduce risk of heart attack
‍improve memory

I don't know where else you can get that many benefits out of five minutes...

I would love to know how include this in your day! Comment here and tell me:)

 

 

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