"What is the best way to prevent weight gain during the holidays?"
Most of us have a lot of social gatherings from Halloween to the New Year. However, not each of these events is worth a high-calorie count meal. Take a look at your calendar; which events are worth the splurge? Now, choose the exact foods and beverages you plan to splurge on during those events.
Not every event has foods you love or is worth the extra calorie consumption, but not having a plan ahead of time usually means you're going to overdo it. Planning ahead of time like this allows you to make wise choices, to be present in the moment with your splurge, and to really enjoy it!! Not to mention, going through this process is huge in helping you avoid the typical holiday weight gain.
Ask the Nutritionist is our weekly segment where we take your nutrition questions and also answer them. Feel free to ask away in the comments section on Instagram, @basically_it_ and look out for our answer!
1. Frozen yogurt: While this can be a slightly healthier alternative to ice cream, that is what makes it dangerous! We tend to eat more when we know its "healthy-er". Keep your portion small and limit your toppings to one favorite!
2. Popcorn: I too am a fan of all the delicious popcorn flavors you can find everywhere nowadays, and while popcorn is far better than chips or pretzels, it can still be overdone. While popcorn's nutritional stats are decent, it goes down easy and by the handful. Topped with some artificial butter or cheese powder, it can pack a punch of calories without you even realizing it.
3. Peanut butter: Yes, a wonderfully healthy source of fats, fiber and protein, it is also very calorically dense and the serving size can disappear alongside crackers or veggie sticks with two bites. Portion it out ahead of time to be sure you know how much you are eating.
You know you are getting the most out of your workout when...
You are working up a sweat. No, not every "workout" needs to include an intense sweat, and certain activities it may seem like you're not sweating (swimming or a run on a cold day), but a good sweat is a great sign that you are pushing yourself.
Your muscles are burning!! This is a sign that you are breaking down muscle tissue that will be repaired bigger and stronger!
You sleep like a baby....this is a great sign that you pushed your body and now you are getting great rest and repair sleep.
When buying ingredients at the grocery store the thought of what products are actually in season doesn't cross most people's minds. But, eating seasonally is SOOO important for your health!!
Your body is programmed to eat what is growing around you based on the weather.
Choosing local farmers (try the farmers market!), shopping the seasonal produce (usually it's found in bulk and at great prices!), and basing your menus on what is in season (which is exactly how we build our menus!) is a crucial step in living a healthy life. :)
If you want delicious meals that have the best seasonal ingredients delivered right to your door sign up for Basically It Meals here!
Celery is an AMAZING food with so many health benefits. Here are some ways I look to incorporate celery into my diet:
Celery juice mixed with aloe Vera juice. I had some seriously dry skin at the start of this season. I used this combo to help me rehydrate and acclimate to the weather change!
Make your own homemade celery juice! This is one of my favorite ways to get my daily nutrients. All you need is organic celery and a juicer! I find it way more cost-efficient than hitting the juice shop. Sometimes I like to add extras like lemon and ginger. Ginger is especially great for cold and flu season
These 3 super juices will rock your world, especially in the cold and dry winter months!
1. Celery juice! This has been so popular lately, and for good reason! The minerals and salts found in celery juice are great for hydration. Drink this one each morning on an empty stomach for max absorption.
2. Aloe Vera juice. You can buy at the store or make at home in your juicer. Either way, aloe is healing for the gut and great for dry skin this time of year.
3. Beet juice. Stop cringing!! It’s not so bad. Beets are not only in season now but loaded with antioxidants for harsh winter. Not to mention, all that gorgeous color gives you a great glow from the inside out (no tanning bed necessary!).
Who else loves wine!! If you didn’t know, I host a weekly Facebook live called, Wine About It at @BasicallyItMeals where I take questions and cover a topic you are interested in!
The advice you get gives you a clear next step and teaches you how to easily implement healthy changes in your life. Did I mention there’s wine? Ya, we get to drink wine together, too! I’m live every Thursday at 5:30 pm Central so I hope to see you there!
Check out last week's episode here!
Italian tip: get your veggies in interesting ways! On top of pizza, or in a sauce; it makes no difference!
Veggies can enhance the flavor of everything, not to mention the nutrition value. Get a rainbow of colors each day, this ensures your plant foods can work synergistically with one another!
I teach you exactly how to do this in No-Diet Diet Club which is launching in 2020!! Click here to get on the waitlist
Ask the nutritionist!
Each week, we are doing #askthenutritionist, where we will answer your question of the week, and also take your questions for future editions!
This week's question: “My iron levels are low, should I be taking an iron supplement?”
The answer is not necessarily. There are a few reasons why your iron might be low and you may be able to make tweaks that allow you to bypass iron supplementation. If you have a heavy menstrual flow, you may consider an iron supplement around your time of the month (but no more! Heavy iron supplementation can reduce your absorption of iron from food).
It is also possible you have an issue with absorption in your gut. You may try a few things for this: cutting out gluten (super easy if you use a gluten-free meal service), drinking aloe vera juice, and taking a probiotic. A few dietary tweaks you can make to up your dietary iron include: steamed dark leafy greens (broccoli, spinach, sprouts), red meat, organ meats, and...
REAL olive oil means it is pure, not watered with other oils, and it has some real health benefits!
1. Pure olive oil is loaded with antioxidants that not only protects you from aging but can reduce the risk of heart disease and other chronic diseases.
2. Although olive oil is a fat (the highest in calories of the macronutrients), it is not associated with weight gain. When you are using quality olive oil the nutrients nourish your body instead of helping it hold onto weight.
3. Real olive oil is incredible for your skin!! All the nutrients and antioxidants help to protect your skin from the aging process and keep you looking good.