Learn how to cheat your diet with success!
Although it seems counterproductive to cheat on your health program, weekly indulges can improve insulin sensitivity (and accelerate fat loss), keep you sane, prevent you from feeling deprived and help you stick to the program. Taking a zero tolerance approach to cheating creates a lot of stress, which is a huge contributor to health issues. Ditch the rigid mentality and use these tips to nourish yourself without the guilt.
Swap out processed products for these whole food, nutrient-dense ingredients to satisfy your senses without saying “sayonara” to the dishes you love.
You don’t have to feel deprived to reap the benefits of good health. You can enjoy the “good stuff” without packing on the pounds. Think about it, what’s the best part of a sandwich? If you ate the bread by itself, it probably wouldn’t be very tasty. The delicious ingredients are the healthy ones such as freshly carved roast beef, creamy avocados, and caramelized onions. By swapping out processed products for whole foods, you can enjoy food even more and benefit your health.
Done properly, summer salads can be a great source of nutrients that keep you satisfied and energized without leaving you feeling overly full or fatigued.
Most salads are bland and boring with the same low-fat sugary dressings, and chewy lean protein tossed with lifeless lettuce. Spruce up your salads, while benefiting your body with the suggestions and recipes below.
No matter the season, these delicious milkshakes provide a healthier indulgence to satisfy your sweet tooth without breaking a sweat in the kitchen.
Naturally sweet and packed with nutrients, these shakes are free of fattening refined sugars, artificial sweeteners, manmade fats and common allergens (gluten, dairy, soy, and eggs) found in most processed desserts. The ingredients used are mostly raw and unrefined to preserve nutrients that support overall health. Try one of these easy-to-prepare options and you’ll be savoring each sip in no time!
Cherries are a nutrient-dense fruit and provide a healthier sweet-tooth-satisfying alternative to processed treats.
Cherries are relatively low in sugar and high in antioxidants, potassium, quercetin, melatonin, fiber, and vitamin C. The nutrients in cherries help fight cancer, cool inflammation, decrease post-workout pain, reduce the risk of gout, decrease body fat, support heart health, reduce type 2 diabetes, reduce jet lag, and promote restful sleep.
Jam-packed with nutrients, blueberries, strawberries, raspberries, blackberries, other berries, and cherries are the best options when it comes to sweet fruits as they’re relatively low in sugar and high in antioxidants.
In fact, berries are one of the body's greatest allies in the fight against inflammation, aging and illness. In addition to fiber and vitamin C, the antioxidants in berries support weight loss, blood sugar levels, brain function, heart health, eye health, skin health, digestion, detoxification, and the nervous system.
Famed for their delicious taste and creamy texture, most people don’t realize just how beneficial avocados can be for helping you achieve that summer beach body.
In fact, avocados are among the most nutrient-dense fruits, providing an excellent source of vitamin E, B vitamins, fiber, and potassium. Bananas are often praised for having a high potassium content, but one avocado actually contains three times more potassium than two bananas! For an excellent electrolyte replacement, enjoy an avocado sprinkled with sea salt.
Whether you’re a chocolate lover or looking for a healthier dessert alternative, these melt-in-your mouth, no-bake treats are sure to satisfy your senses without sabotaging your health or weight loss goals.
Unlike your typical desserts, these raw treats are rich in vitamins, minerals, antioxidants, enzymes, and fiber. Made from whole food ingredients, there’s absolutely no refined sugars, trans fats or chemical concoctions in these homemade goodies. In addition, the healthy fats from the nuts and shredded coconut help prevent overeating and stabilize blood sugar levels.
Salt has gotten a bad reputation, but the truth is that not all salt is harmful to your health.
Similar to every other area of nutrition, quality is crucial. The common table salt in most processed products, restaurant meals, and at-home salt shakers is poor quality and should be avoided as much as possible.
Are you trying to eat healthier, but lack the time to prepare homemade meals?
The Instant Pot makes life easier, more delicious and more nutritious!
Hidden in most refined foods and disguised under 40 different names, sugar is a sneaky ingredient that can be difficult to find.
Most people either don’t read food labels or read them but focus on the wrong stuff, like calories and fat content.
A meal plan makes it much easier to eat healthy and get faster results!
A successful day of eating doesn’t have to be stressful. Designed to help you get real food on the table, Real Plans creates new menus with kitchen-tested, picky-eater-approved, time-saving recipes each week that are fully customizable to your family’s size, schedule, and tastes. The end result is a realistic plan of what you can actually shop for, prep and cook each week.
Green tea provides a caffeine kick loaded with fat-burning catechins and brain-boosting L-theanine. Enjoy green tea regularly to lose weight, decrease inflammation and power your daily performance.
Pumpkin seeds are an excellent source of the essential mineral and powerful antioxidant zinc. Eating pumpkin seeds regularly can help with immune function, hormone balance, reproductive health, inflammation, heart health, nervous system health, blood sugar, detoxification, sleep, brain function, hair loss, and even parasite infections.
Wellness Coach, Functional Diagnostic Nutrition® Practitioner,