The little changes you make every day end up creating a big impact on your health! For instance, try eating a sweet potato instead of a white potato and you're already getting a ton more nutrients just by making that one simple choice.
Check out the nutritional differences between the two potatoes!
Going into this new year, I was up to a weight I hadn't seen on my scale for a long time!
A month of travel followed by the holidays, and I was ready to get back to it. I set a goal to lose 10lbs in the new year, and I am amazed that I am almost half-way there already! In just one week I went down 4.2lbs!!
So far, I have been eating Basically It Meals twice a day, along with a green smoothie or juice. It has honestly been the easiest thing I've ever done!
If you're in St. Louis, you can do the 10# challenge with me! Click here to get your meal plan and let's do this thing together!
Question: "Are vegetarian lentil burgers lower in calories than beef burgers?" -Kelsey
Answer: While calories are a popular measure of healthy-or-not, I encourage you to explore how well the food keeps you satiated as opposed to just looking at calories! Every body reacts differently to foods; some bodies enjoy more protein, some do better with less protein and more complex carbs. That is up to you and your body to find out!
To figure this out: eat both foods in question slowly and on totally separate days. See how the foods feel as you eat; how quickly are you filling up, do you feel energized, sated, queezy, tired? 30 minutes later check in again; tired, nauseous, light, energized? Two hours later; hungry, sleepy, sick, bloated? This simple check in can tell you exactly what foods work well for your body and you can use it as a measure to determine how to eat in general.
I love answering your questions for Ask the Nutritionist! If you have a question you would like answered,...
I'm sure you've heard of a few: maca, matcha, ashwaghanda, spirulina, dandelion root....to name a few. But what the heck are all of these and do you actually need to be eating them?
The answer is no, not necessarily! These potions and powders are a nutritionist hackers dream, but totally not necessary for a healthy life.
Maintaining a healthy regular diet is way more important, however if you are a smoothie junkie like me, you may want to try one or two of these out....they have some pretty cool benefits!
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
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