If you want to be lean, strong, fast and/or kick butt at your sport, you must understand how cortisol impacts your training and your body. Continue reading
We all have bad days, bad weeks or even longer lulls of not-so-great times. A lot of times one bad thing feels like it triggers a downward spiral. Don’t let it! And don’t let it impact your training, nutrition or overall health. Continue reading
If you’re trying to lose body fat, staying away from carbs is a great thing. And depending on how you store your body fat, and how sensitive you are to carbs, you might be able to get away with eating some healthy ones in limited quantities. Depending on what phase of training I am in, and what my goals are, I might have one or two days a week where I will eat some healthy carbs. My favorite? Sweet potatoes! The have fiber, vitamin A and lots of other minerals and nutrients. Continue reading
So many people try so hard to lose pounds or body fat. Its not easy, I know. But there are some common mistakes I see with my clients that will derail even the best of intentions when it comes to losing fat. See if you are making any of these mistakes. Continue reading
I know it may seem counterintuitive, but you must eat healthy fats if you want to lose body fat. By now, you’ve heard me say a million times that every meal and snack should contain healthy fat to keep you full and help regulate your blood sugar. Yet I still see lots of food log entries with people eating chicken and steamed veggies, or salads with no healthy fat source. These same people struggle with cravings and are starving in between meals. So, here is my guide to healthy fats. Continue reading
Are you eating snacks in between meals? Are they holding you over until your next meal? Are you running out of ideas? Then look no further! Here are my top tips for optimal snacks. Continue reading
Many people get overwhelmed when trying to shop for healthy food. So here are my tips for navigating the grocery store to stock up on the good stuff.
Tip 1: Fill your cart like you fill your plate. This means your cart should have tons of veggies, some meat, seafood and eggs, and healthy fat options.
Tip 2: Be flexible. If you are making a specific recipe, then it makes sense to have a list and stick to it. But sometimes the store might not have organic options for your favorite veggies, or they might be out of your favorite cut of meat (this happens to me all the time!). So, be flexible and try new things.
Tip 3: Stick to the basics. Stock up on the whole foods you find around the periphery of the store. This will be your fresh produce, meat, seafood and eggs. Ask the butcher if there are bulk discounts on meat. At Whole Foods, you get a discount if you buy more than 3 pounds — so have them wrap your meat in two packages and freeze one of them. There are certain basics I always buy every time I hit Whole Foods: spring mix, avocados, guacamole, broccoli, cauliflower, brussel sprouts, sweet potatoes, sprouts, a piece or two of fish, lots of ground beef, bison and turkey, a couple of steaks, coconut milk and eggs. Then I pop through the aisles for the pantry staples I might need, such as spices, pouches of tuna (I like Wild Planet), Larabars, coffee and bottled water.
Tip 4: Ignore the candy aisle and the bakery or frozen dessert section. If you don’t walk by them in the first place, you won’t be tempted to buy anything you will regret later.
Tip 5: Always plan to come back to the store once mid-week for more fresh produce and meat. I hate to waste food, so I typically buy what I need to get through the first 3-4 days of the week, then I run back to the store Thursday or Friday to grab whatever I am out of. That way, my food is always fresh and I don’t waste food by purchasing more than I can eat.
I hope this helps you as you head out to stock up on healthy food. The more you cook at home, the healthier your meals will be. So, don’t be intimidated by shopping for healthy foods. Your body will thank you!