Unlocking Sustainable Eating Habits: 8 Simple Hacks

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Friends, are you ready to make some simple changes that can greatly impact your health? Below I’ve outlined 8 easy-to-implement habits that can significantly improve your eating habits and overall health

These hacks are designed to be adaptable and can be incorporated gradually into your daily routine. By focusing on one healthy habit at a time, or implementing them together, you can make lasting, positive changes to your health AND your relationship with food.

  1. Hara Hachi Bu: Eat until you’re 80% full. Studies show this can drastically reduce calorie intake. I love this!
  2. Slow Down: Eat mindfully. Put your fork down, take deep breaths, or sip water between bites. Try counting how many times you chew before swallowing and you’ll be surprised at how often you start to swallow before a food is well chewed.
  3. Avoid Hangry Girl: Prepare healthy snacks (beef sticks, hard-boiled eggs, almonds) to avoid impulsive, unhealthy choices.
  4. Prioritize Sleep: Pay attention to sleep quality and if you aren’t getting 7-9 hours a night, consider taking steps to improve sleep (see post). Increasing sleep by 1 just hour to decrease cravings and burn more calories.
  5. Move It: Take a short walk after meals to improve blood sugar control.
  6. Track Snacks: Journal your snacking habits to identify triggers and patterns of emotional eating.
  7. Kitchen Cleanse: Remove unhealthy temptations and stock your kitchen with healthy, readily available options.
  8. Hydrate: Drink plenty of water throughout the day, especially before meals. To get the most out of your water, add some electrolytes.

And, if you’re looking for a few bonus hacks, here you go!

  • Protein First: Prioritize protein, healthy fats, and fiber at the beginning of your meals.
  • Time-Restricted Feeding: Try intermittent fasting (e.g., 12-hour fasts) to improve cellular health.
  • Avoid Fast Food: Opt for whole, unprocessed foods as much as possible. The ingredients used in most fast foods make them more like “frankenfoods” than food to nourish your health, plus the SEED OILS used are inflammatory.

Remember, it’s not about perfection, it’s about making healthier choices more often.

You got this!

Disclaimer: This is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalized guidance. 

Happy 2025 – Set Goals to NOURISH & Respect Your Body

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Friends, it’s a NEW YEAR with daily opportunities to cultivate and embrace healthy habits, strengthen relationships, and pursue passions that bring joy and fulfillment. Let’s make it count. You can focus on what you can do right now, with what you have available. Small consistent steps can lead to big results, so commit to a few healthy habits THIS week!

  • Prioritize self-care
    • Sleep: Ensure you get enough quality rest.
    • Movement: Incorporate regular physical activity into your routine.
    • Mindfulness: Practice mindful breathing and stress reduction techniques.
  • Fuel your body wisely
    • Choose whole foods: Focus on whole, unprocessed foods, especially fruits, vegetables, and lean proteins. (check out why seed oils are toxic)
    • Hydrate: Drink plenty of water throughout the day.
    • Limit processed foods: Minimize consumption of processed foods, sugary drinks, and unhealthy fats.
    • Consider organic options: Opt for organic produce and other products when possible.
  • Support your body’s natural functions
    • Manage stress: Implement stress-reducing techniques like meditation, yoga, or spending time in nature.
    • Support healthy digestion: Allow adequate time for digestion after meals.
    • Balance blood sugar: Choose foods that stabilize blood sugar levels.
  • Avoid harmful substances
    • Eliminate smoking: Quit smoking completely.
    • Limit alcohol: Reduce or eliminate alcohol consumption.
    • Minimize toxins:
      • Choose non-toxic cleaning products and personal care items.
      • Avoid artificial sweeteners and processed foods with excessive additives.
      • Be mindful of potential hormone exposure from dairy products.

I know you’re aware of these principles, but a gentle reminder can be helpful as life often pulls us in many directions. Surround yourself with friends and family who will support and/or join you in your efforts.

You got this!

Holiday Blues? Brighten Your Season with These Simple Tips

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The holiday season, while filled with joy and cheer, can also be a challenging time for many. Feelings of anxiety, stress, and depression can creep in, making it difficult to fully enjoy the festivities. But don’t worry, there are simple, effective ways to brighten your mood and navigate the season with greater ease.

The Power of Self-Care

Self-care isn’t a luxury; it’s a necessity, especially during stressful times. Here are a few tips to help you prioritize self-care this holiday season:

  1. Embrace the Morning Light:
  • Why it helps: Early morning sunlight helps regulate your body’s internal clock, improving sleep quality and mood.
  • How to do it: Make it a habit to wake up early and spend some time outdoors, even if it’s just for a few minutes.
  1. Move Your Body:
  • Why it helps: Exercise releases endorphins, natural mood boosters that can reduce stress and anxiety.
  • How to do it: Find activities you enjoy, whether it’s a brisk walk, yoga, or dancing.
  1. Fuel Your Body:
  • Why it helps: A balanced diet provides the energy and nutrients your body needs to function optimally.
  • How to do it: Prioritize protein-rich foods like lean meats, fish, beans, and nuts.
  1. Hydrate, Hydrate, Hydrate:
  • Why it helps: Staying hydrated can improve cognitive function, mood, and overall health.
  • How to do it: Aim to drink half your body weight in ounces of water daily.
  1. Nourish Your Soul:
  • Why it helps: Eating whole, unprocessed foods can enhance your mood and energy levels.
  • How to do it: Incorporate plenty of fruits, vegetables, and whole grains into your diet.
  1. Limit the Sugar Rush:
  • Why it helps: Excessive sugar consumption can lead to mood swings and energy crashes.
  • How to do it: Opt for natural sweeteners like honey or maple syrup and choose fruits for dessert.
  1. Connect with Loved Ones:
  • Why it helps: Strong social connections can provide support and reduce feelings of loneliness.
  • How to do it: Spend quality time with friends and family, or reach out to loved ones who live far away.
  1. Cuddle with a Pet:
  • Why it helps: Interacting with pets can reduce stress, lower blood pressure, and boost mood.
  • How to do it: Spend time with your furry friend, whether it’s a cat, dog, or other pet.

Remember, you’re not alone. If you’re struggling with holiday stress or depression, reach out to a mental health professional or a trusted friend or family member. By taking care of yourself and seeking support when needed, you can navigate the holiday season with greater peace and joy.

   

20 things That Will Improve Your Health For Free!

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It’s NO-vember and another opportunity to take stock of what’s important.

Set some new goals for this month, share them with a friend, and start saying NO to people, places, tasks or habits that do not elevate and enhance your health (life)!

Here are some ideas to say YES to:

  1. Laughing with your friends: Laughter is the best medicine.
  2. Hugging your kids: Physical touch releases oxytocin, a feel-good hormone.
  3. 10,000 steps per day: Increase your daily activity level.
  4. Going outside in the morning and seeing the sunrise: Exposure to natural light helps regulate your circadian rhythm.
  5. Pushups before dinner: A quick way to strengthen your upper body. Got a counter? GO!
  6. Going to bed on time: Prioritize quality sleep.
  7. Eliminating seed oils: Reduce inflammation in your body.
  8. Going barefoot and grounding: Connect with the earth’s energy.
  9. Turning off your phone: Reduce stress and improve focus.
  10. Not eating anything with a label: Opt for whole, unprocessed foods.
  11. Getting a tan: Vitamin D from the sun supports bone health and mood.
  12. Adopting a stray dog: A furry friend can provide companionship and reduce stress.
  13. Getting off birth control: Hormonal birth control can have negative side effects.
  14. Quitting alcohol: Improve your overall health and reduce your risk of disease.
  15. Meditating daily: Reduce stress and anxiety.
  16. Drinking plenty of water: Stay hydrated and support your organs.
  17. Eating a balanced diet: Fuel your body with nutritious foods.
  18. Practicing gratitude: Focus on the positive aspects of your life.
  19. Spending time in nature: Connect with the natural world.
  20. Learning something new: Keep your mind active and engaged.

I’m grateful for the support of my friends, family, and YOU. Your encouragement fuels my journey to a healthier, happier life. Together, we can create a world of wellness. Thank you for being a part of it.

You got this!

Nourish to Flourish: The Power of Whole Foods for a Vibrant Life

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As the saying goes, ‘You are what you eat.’ And it’s true. Food is more than just fuel; it’s nourishment for our entire being. By choosing fresh, whole foods, we absorb their natural energy, promoting vibrant health, emotional balance, and a deep sense of well-being.

Modern science confirms that a diet rich in nutrients supports cognitive function, emotional well-being, and overall vitality. It’s like filling up a car with high-quality fuel; the better the fuel, the better the performance.

Nourishing our bodies is an act of self-love that creates a strong foundation for a resilient and energetic life. By making conscious food choices, we cultivate a deep sense of peace and vitality that radiates through every aspect of our lives. So, let’s nourish ourselves and reap the rewards of a healthy, vibrant life.

Moreover, the benefits of whole foods extend beyond physical health. They also foster a deeper connection to the natural world and our own bodies. By eating seasonally and locally, we align ourselves with the rhythms of nature, which can enhance our sense of belonging and purpose. This mindful approach to eating not only supports our health but also encourages sustainable practices that benefit the planet. Embracing whole foods is a holistic journey that nurtures our body, mind, and spirit, paving the way for a truly flourishing life.

Consider these steps to nourish your body with whole foods:

  • Choose Fresh, Whole Foods: Opt for fruits, vegetables, whole grains, and lean proteins.
  • Eat Seasonally and Locally: Align your diet with the natural rhythms of the seasons and support local farmers.
  • Incorporate Variety: Ensure a diverse intake of nutrients by including a wide range of foods in your diet.
  • Practice Mindful Eating: Pay attention to your body’s hunger and fullness cues, and savor each bite.
  • Stay Hydrated: Drink plenty of water to support overall health and well-being.

Today is a GREAT day to start your journey towards a healthier, more vibrant life today. Make a conscious effort to incorporate more whole foods into your diet and experience the transformative benefits for yourself. Share your progress and tips  & let’s nourish ourselves and flourish together!

You got this.

Positivity Posse: Surround Yourself with Uplifting Vibes!

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We all know the struggle: you’re brimming with positivity, determined to think and speak happy thoughts. But then, negativity creeps in from those around you. Maybe they don’t understand the power of positive thinking, or perhaps they’re stuck in a rut of complaining and criticizing.

Here’s the good news: you have a choice! You don’t have to get sucked into the vortex of negativity.

The Secret Weapon: Your Tribe

The key to staying positive is surrounding yourself with like-minded people – your “positivity posse.” These are the friends, family, or colleagues who lift you up, inspire you, and celebrate your journey.

Power in Numbers:

Let’s face it, one positive voice is great, but two (or more!) are unstoppable! Partner up with someone who shares your positive outlook. Together, you can gently nudge conversations back towards the light, subtly reminding others of the power of a good attitude.

Leading by Example:

Even if you can’t directly change someone, you can still influence their world. Be the beacon of positivity! Inject optimistic statements into conversations, or simply steer the topic towards something uplifting. Your genuine enthusiasm will be contagious.

Know Your Limits:

Not everyone thrives on positivity. Sometimes, people cling to negativity as a comfort zone. Let them know you care, but also give them the space to find their own path.

The Art of the Exit:

If negativity becomes overwhelming, it’s okay to excuse yourself. Removing your energy from the situation sends a subtle yet powerful message.

Honest Talk:

For those close to you, an honest conversation about negativity might be the key. Remember, awareness is the first step to change.

Positivity is a Magnet:

By surrounding yourself with those who share your positive outlook, you create a powerful force field that attracts others. Soon, you’ll find your positivity posse growing, lighting up the world one positive thought at a time!

You got this!

Step Up Your Day: How Small Movements Lead to Big Results

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Ever wonder how much energy you burn outside of the gym? It all comes down to “NEAT” or Non-Exercise Activity Thermogenesis — the fancy way of saying calories burned through everyday activities. From walking the dog to cleaning the house, even minor movements add up throughout the day and contribute to your overall calorie expenditure.

Why is NEAT important?

Desk jockeys, listen up …you might think that gym time is enough, but neglecting movement throughout the day can hinder your progress. Here’s where NEAT comes in. By staying active during your daily routine, you can unlock a treasure trove of health benefits:

  • Burn more calories, all day long: Forget the all-or-nothing mindset. Every step, fidget, and chore adds up to a significant calorie burn, even outside of the gym.
  • Boost your overall health: NEAT isn’t just about aesthetics. It can contribute to better blood sugar control, a healthier heart, and easier weight management.

How to boost your NEAT:

The good news is, NEAT is everywhere! Here are some ideas to get you moving more:

  • Take the stairs: Ditch the elevator for a quick leg workout.
  • Park further away: Add a few extra steps to your errands.
  • Pace while on the phone: Turn those phone calls into mini walking breaks.
  • Fidget freely: Don’t be afraid to tap your foot or drum your fingers – it all adds up!
  • Stand up and move: Consider a standing desk or take short walking breaks throughout the workday.
  • Embrace daily activities: Cleaning, gardening, and playing with your kids are all NEAT opportunities.

Measuring NEAT:

While a “dressed up step count” isn’t the most precise method, aiming for 8,000-10,000 steps daily is a good starting point to track your NEAT activity.

Remember: Small steps = big results! Even simple movement boosts your body’s daily calorie burn, making you healthier.

Want more? Check out this NCBI research of this ISSA article on the subject!

You got this.

 

 

(Walk me!)

Fight Muscle Loss as You Age: Simple Steps You Can Take

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Friends, muscle loss is a common concern as we age, impacting strength, function, and overall health. Read on to learn what you need to know and how to combat or reverse it.

What is Muscle Loss?

Muscle loss, called sarcopenia, starts as early as your 30s and accelerates with age. It increases the risk of falls, and fractures, and limits daily activities. Experts believe inactivity, poor diet, genetics, and chronic conditions play a role.

The Good News:  Muscle loss is treatable! Here’s how:

  • Exercise: Strength training and aerobic activity are crucial.
  • Protein Power: Prioritize protein intake and consider EAA supplements for better absorption. (Check out my last few posts related to this subject…you’ll see why it’s near and dear to my heart!)
  • Stress Management & Sleep: Reduce inflammation and promote tissue repair.
  • Regular Checkups: Early detection is key.

You also may want to consider an amino acid supplement after talking with your functional medicine practitioner. Here’s what I take during different periods of the year depending on that quarter’s goals. 

By taking action today, you CAN build AND maintain muscle health, stay active, and age powerfully.

 

You got this!

Live Life to the Fullest: How Weightlifting Can Help You Stay Active and Independent

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As we age, our muscles naturally lose strength and mass. This is called sarcopenia, and it can make everyday tasks like getting dressed or climbing stairs more challenging.

You might think sarcopenia is a problem for much older people, but it actually starts earlier than you might think! Muscle strength and power (how quickly your muscles can contract) start to decline around age 40. This happens because some muscle fibers, called type II fibers, shrink faster with age than others. These type II fibers are the ones responsible for powerful movements.

As we age, we can lose muscle mass and strength. This is called sarcopenia, and it can make everyday activities like getting dressed or climbing stairs more difficult. You might think this is just something that happens when you get really old, but it starts earlier than you might expect.

Around 40, our muscles can start to lose their power and strength. This happens because the type of muscle fibers used for powerful movements (like sprinting or lifting heavy objects) are more prone to shrinking with age.

But, here’s the good news: even though muscle loss is common as we age, it’s not inevitable! Recent research shows that strength training with weights can actually reverse some of the age-related changes in these muscle cells! This means you can potentially slow down or even prevent muscle loss by incorporating resistance training into your routine.

So my friends, it’s never too late to start strengthening your muscles. AND, the benefits of preventing muscle loss with age are clear: regular exercise, especially weight training, can help you keep your muscles strong and functional as you age. Imagine a world where everyone feels strong and capable well into their golden years!

Are ya ready to get started? Let’s ditch the “too old” mentality and embrace the power of lifting. TODAY.

Stay active, lift some weights, and keep your muscles happy! They’ll thank you for it later.

Carpe Diem,

Lisa

The Power of Protein for Sustainable Fat Loss

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Hey friends, sustainable fat loss isn’t just about restricting calories or pushing yourself through grueling workouts. It’s about creating an internal environment where your body naturally burns excess fat. This requires a multi-pronged approach, and protein plays a central role in each step. Whenever I start to work with a new client, I ask about sleep, hydration, and PROTEIN intake.  That’s because protein is crucial to achieving and maintaining weight loss goals.

Here’s Why Protein Matters with Fat Loss:

  • Hormonal Harmony: Protein is the building block of hormones. Without sufficient protein intake, your body struggles to produce hormones that regulate appetite and fat burning.
  • Hunger Control: Balanced hormones translate to regulated hunger. Adequate protein keeps you feeling satisfied, preventing unnecessary cravings and overeating.
  • Cellular Reprogramming: Fat is the preferred fuel source for a well-functioning body. Protein is essential for restructuring your cells to burn fat efficiently instead of relying solely on sugar.
  • Cellular Renewal: Old, sluggish cells struggle to burn fat. Protein supports the creation of new, metabolically-active cells that contribute significantly to fat burning.
  • Muscle Building and Retention: Muscle tissue is a major fat-burning engine. Protein fuels muscle growth and repair, maximizing your body’s ability to incinerate calories.
  • Optimal Digestion: Protein plays a vital role in breaking down food effectively. Poor digestion hinders nutrient absorption, leaving your body without the building blocks it needs for fat-burning processes.

The Protein Advantage:

  • Enzyme Production: Enzymes, the chemical catalysts that drive fat burning, are built from protein. Insufficient protein intake limits enzyme production, hindering your body’s ability to burn fat efficiently.
  • Cellular Reconditioning: When transitioning from a high-sugar diet, your cells are initially programmed for sugar uptake. Protein is critical for restructuring them to become adept at utilizing fat for energy.

Beyond Protein Bars and Powders:

While convenient, protein bars and powders can burden your digestive system and may not provide optimal protein sources. Focus on incorporating whole food proteins like lean meats, fish, eggs, and legumes into your diet. These offer a complete protein profile and support healthy digestion for maximum benefit.

The bottom line is that protein is not just a building block for muscle; it’s the foundation for a body optimized for sustainable fat loss. By prioritizing whole food protein sources, you’ll support hormonal balance, hunger control, cellular reprogramming, muscle building, and optimal digestion – all essential ingredients for achieving and maintaining a healthy weight.

P.S. When we eat proteins that are not hormone/corn/soy free, ingesting those forms of meat raise cortisol. Try your best to eat whole, unprocessed foods  and prioritize protein intake. Your challenge this week is to track protein intake. I’d like you to take your goal weight multiplied by 1.05 to calculate a target amount for daily protein (in grams). And, try really hard to get protein from real food vs. protein powders –this one is a struggle for me, so I am right there with you. 

You got this!

Lisa