Don't Let a Number Get You Down!

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!


PS. These are the types of topics we discuss in No-Diet Diet Club! Learn more and get on the wait list here!

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Ask The Nutritionist!

"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!

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3 Foods That Are Easy to Overdo It On!

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.

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Celery Tips & Tricks!

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

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3 Super Juices To Try

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!).


If you didn’t know already, there are tons more tips and recipes like this in The No-Diet Diet Club! Click here to get on the waitlist!

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4 Simple Ways to Eat Clean at Lunch

If you aren’t keeping it clean at lunch, you are probably feeling pretty sleepy by 2 pm. Perhaps the only thing you are looking forward to is your next meal, it doesn’t have to be that way. Here are 4 ways to keep it clean at lunch and thus keep your energy up the rest of the day!

1. Pack it with you!! One of the easiest ways to ensure you don’t fall to temptation at lunchtime is to pack your lunch ahead of time. If you don’t have time or don’t know how let Basically It Meals do the work and delivery for you, or join No-Diet Diet Club here and learn how

2. Skip the beverages. Do not fall victim to lunchtime special drinks (soda, diet soda, sweet tea, fancy coffee drink or milkshake). All that sugar is going to leave you feeling blahhhhhh

3. Large portions will also leave you feeling BLAHH. When you overeat, your body has to do a lot of work to process it all and this often results in lethargy. Order the lunch-sized portion, OR go with Basically It Meals...

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3 Healthy Habits Everyone Should Take With Them on Vacation!

There are 3 healthy habits everyone should take with them on vacation; even winter vacation!! 

1. Share all your meals! You want to taste everything and eat very little. This is so easy to do on vacation; goodbye bottomless pasta bowls, hello two bites of pasta, a few other items and done.

2. Slow down. American food culture tells us to order the largest portion possible, eat as fast as possible, and get on to the next thing. However, other cultures regard the meal as an opportunity to nourish the body, get a break from the bustle, and connect socially. Meals are often slow and extended, with many small portions. No one leaves stuffed, or feeling heavy or lethargic; in fact, it is often the break they needed to get through the day! So eat slowly, and enjoy the opportunity to nourish your body and connect with loved ones!

3. Throw food away. This is a tough one for many, including me sometimes! However, eating all the food in front of you when you are already past full does not...

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Ask The Nutritionist!

Ask The Nutritionist is the newest addition to this page! Outside of my weekly show Wine About It (Facebook live on Thursdays at 5:30pmCST @Basically It Meals), I love answering your questions! Post them in the comments here or on Instagam I will answer them in this weekly post!

The first question is from Sherry; “why is it important to add flax seeds to your diet?”

Flax seeds may seem like one of those foods that you don’t want to buy because you don’t know how you will ever include it in your diet. BUT as far as health benefits go, it is one of my favorite seeds and I try to include flax every day. Flax seeds contain #omega3 fatty acids which are great for brain health as well as skin and nails. Studies have also shown them to reduce the risk of stroke and cancer. I always used to have nails that broke and peeled, but when I started adding flax to my diet, they changed to the most sturdy nails that would literally be as long as my arm if I didn’t cut...

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3 tips to beat daylight saving time!

Hey there,

Man, this change in the season can be tough! Those clocks go back and it feels like everything changes!

It can be really rough on sleep and your routine. Here are a couple of great ways to beat it:

If the sun is out, poke your head outside and catch some rays on any skin you can expose (face, hands). This can really help with mood and sleep this time of year.

If the moon is out in the evening, bundle up and step outside to take a look at it! Again, can be really helpful for getting you back on track with sleep

Try some blue blocking glasses. When we sit in front of a screen all day (hello, computer and phone!), it can be harmful to our sleep hormones! Blue blocking glasses can really help. Click this link to see the ones I got. I am trying them out and will let you know the results!

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