Free Health, Nutrition and Weight Loss Tips

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Am I Really Hungry?

Posted on March 14

We eat for many reasons... hunger, stress, depression, boredom, socializing, holidays, anxiety, self harm, social acceptance and the list goes on.

Know you are not alone when it comes to using food for reasons other than true hunger.

The first step to conquer unhealthy eating habits is to journal. Write down the time, food eaten, hunger level and feelings.
You may notice certain triggers that set you off to eat mindlessly or binge.

Next, keep trigger foods out the house like chips or ice cream. It is easiest to not eat a food because it is not available versus trying to resist it when it is in the house.

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Sugar Free = Chemicals

Posted on March 12

It is so frustrating that the Academy of Nutrition and Dietetics (eatright.org) puts out advertisements for NON FOOD items like this sugar free syrup. This ad was on the back cover of a monthly magazine I receive as being a member of the academy. It is full of chemical laden and toxic food recommendations. Please be aware that most "diabetic" friendly foods are just full of chemicals and are not whole foods.

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Food Boredom....

Posted on March 08

Food boredom is a major reason it can be difficult to stay on a path of whole food eating. Each week I will be sure to vary my protein and vegetable sources so I look forward to "new" meal.

Below was my "Thanksgiving dinner" last night.
Butternut squash mashed with butter and cinnamon, reduced sugar-home made cranberry sauce and turkey.

Each week pick one vegetable that you do not normally buy and try a new recipe. You may discover a new favorite.

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Names of Added Sugars

Posted on March 06

Low Carb Breakfast Sandwich

Posted on March 01

I am always on the hunt for healthier versions of bread products. I came across a "paleo" bread by Julian Bakery. It is gluten free, grain free and low carb.

I can't say I love this bread, but it is nice to throw together a sandwich for only 4 grams of net carbs!

The trick is to toast it as much as you can before burning it.
I just wish I could find a bread this healthy that tastes like crunchy sourdough :)

My sandwich is 1 over medium egg, 2 slices of nitrate free ham and mashed avocado.

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Homemade Nutella

Posted on February 26

Ingredients:
2/3 cup hazelnuts
¼ teaspoon salt
1 cup cacao powder
½ cup coconut oil
1/3 cup maple syrup

Instructions:
Soak the hazelnuts in water overnight, then drain and rinse well.

Put hazelnuts in a high speed blender or food processor and blend until smooth, then add salt and pulse to combine. Add cocoa powder and coconut oil and blend to combine. If necessary scrape down sides of the jar. Add maple syrup and blend to form a paste. If by any chance the mixture separates, add warm water, 1 tablespoon at a time, while blender is running to bring the mixture back together.

Place the Nutella in a jar and store in a refrigerator for two weeks. Serve with apple slices as a snack.

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Sugars....

Posted on February 21

Sugar and sugar substitutes are always a topic of controversy.

Artificial sweeteners like Splenda, Equal, Sweet-n-Low, Acesulfame Potassium and Neotame are all detrimental to health. Be sure to read all ingredient lists to avoid these sneaky sweeteners.

The best sweetener options are raw local honey, stevia or monk fruit.

*Avoid agave as it is 70-90% fructose!

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Packaging....

Posted on February 15

Are you reading nutrition facts and ingredient lists when you are looking for a little splurge?
This caught my eye walking down the aisle. My first impression is portion control. But, once I looked and saw 55 grams of net carbs (SUGAR) and the toxic preservatives, I just shook my head.
It is easy to be deceived by pretty packaging, so be sure to read the macro-nutrient balance and the ingredients.

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Adding More Produce....

Posted on February 12

If you are struggling to get in produce, shakes are a great way to add more color and nutrition to your routine.

My shake this morning was unsweetened almond milk, 1 scoop of vanilla protein powder, a handful of spinach and 1/2 of an avocado.

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Edamame and Mung Bean Pasta

Posted on February 08

Found this at Sprout's today. I have tried the edamame pasta and was not a huge fan, but going to try this one to see if the taste/texture is different. The macros are amazing!

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