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!
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!
If you're weighing in today and wondering why the scale seems off, here are a few reasons why:
When we consume a lot of carbs, sugar, salt or alcohol our bodies can hold onto water weight for DAYS! Even though you may feel like it's been a while since New Year's Eve, your body may not have released its water weight yet.
You may feel like you've been on track for a while, but remember that you just got through two months of holiday celebrations, and all those extra treats can really add up. Take it slow, you're on the right path!
Weight can fluctuate from day to day depending on your hydration status, internal swelling (hello, leg day!) etc., don't let the numbers throw you. Stay on track!
If you're thinking about cutting back on the sugar this year, here are three reasons why you should:
When sugar is a regular part of your diet, it makes it impossible for your body to break down fat! In fact, you're likely turning all of that sugar into fat.
Sugar accelerates aging, causing you to look older faster.
When you consume sugar, your blood sugar spikes and then plummets which leaves you feeling unnecessarily tired and cranky.
Have you made your #newyear2020 resolutions yet? If not, it's never too late!
Resolutions tend to air on the side of quitting something completely, or punishing yourself for your holiday eating....but if it isn't fun, you probably won't reach your goal!
Try to make your goal fun and light; something you look forward to doing each day, or a fun reward when you don't do something. After all, Dale Carnegie says that if it isn't fun, you probably won't succeed!
Known as the master antioxidant, Glutathione is the gatekeeper for all other antioxidants in our body to work. Your body makes Glutathione, but studies show taking it as a supplement can not only lighten skin discolorations, but reduce wrinkles!
A study published in 2017 showed that as few as 250mg a day was effective at visibly reducing wrinkles as well as improving the overall appearance of dark spots!
"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!
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.
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...