Three Ways to Avoid Overeating at Meals

Have you been celebrating the Spring holidays? Sometimes those holiday feasts are just amazing. I know I had some delicious food this past Easter weekend. And it's not just the abundance of delicious food but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days. But it doesn't always stop there. Sometimes we overeat on regular days. Or at regular meals. Or all the time. Here are three tips to avoid overeating at meals. My advice, turn these tips into habits and ditch the willpower! Tip #1: Start with some water When your stomach is growling and you [...]

How Stress Increases Belly Fat

Nothing wreaks more havoc on your health than unmanaged stress. Stress in and of itself isn’t a bad thing. Our bodies need some stress, but constant, chronic stress is not good.  One primary reason? Stress causes an overproduction of cortisol, which in turn encourages the storage of belly fat. Let's take a closer look at this physiological response and what you can do to mitigate it. The primary hormone that is released in times of stress is cortisol –the main stress hormone. It is normal for the body to release cortisol in the early morning hours to help ‘start the day’ – it helps wake us up in [...]

Strategies to Maintain Muscle Mass as You Age

In young adults, lean muscle mass generally contributes to about 50% of total body weight. However, aging can rob the body of muscle, and it is not uncommon for a person over 80 years of age to have only 25% of their total body weight as muscle. This signifies a big loss of muscle mass over the years. Strength also declines with age, which is related to the loss of lean mass, but also to the deterioration of muscle quality. Therefore, it is super important to put in place strategies to hold onto as much muscle as possible in the mid-life years to maintain strength, balance, and let’s [...]

A Simple App that Instills Healthy Habits

I was listening to a podcast the other day about New Year’s resolutions and goal setting, and the conversation turned to tools one can use to help create and maintain healthy habits. One of the gentlemen referred to an app he uses that helps him stay on track with his habits called the Way of Life app. I was like, “Hey, I recommend that app to my clients all the time, and yes, it is good!”. Now, not everyone that reads my blog has necessarily worked with me, or if you are a client, maybe this app hasn’t come up in our conversation. So I thought I’d [...]

Reasons Why Weight Loss Stalls

I work with a lot of mid-life adults on weight loss. Mid-life is a prime time when individuals come to see me because the same tricks they used to use just don’t work anymore. They also have gained a lifetime of knowledge to know that when you want to get something done, you cut to the chase and hire an expert. Many of these ladies and gentleman may be doing everything right, but just aren’t getting the results they expect. They jump on the scale and see it hasn’t budged. We’ve probably all been there and know how upsetting that can be. Unfortunately, weight loss isn’t so [...]

Simple Ways to Make Your Resolutions Stick

Did you make any New Year’s resolutions last year, in 2016? If so, what were they and how did you do? It is commonly cited that only 8% of people keep and achieve their New Year’s resolutions. I have no idea how credible this statistic is, but it sounds just about right. So what are some key ways to keep and achieve your goals, and make you part of the 8%? Here are some tips: Don’t set high expectations – I know many of my readers are high achievers in their lives, so if you are one of those individuals, you may be balking at this tip. [...]

Salmon Rillette

Here is a great recipe for your New Year’s Eve celebration, or any other celebration for that matter! This is a recipe adapted from Eric Ripert, who is the chef of the very respected restaurant, Le Bernardin, where he specializes in fish dishes. This is the perfect appetizer for a festive evening, and a glass of bubbly would pair perfectly with it. I use water to poach the salmon, but you could easily use white wine, for which the original recipe calls for. When I used wine to poach the fish, I didn’t feel it imparted a lot of flavor, and thought that instead it would be nicer to drink the wine [...]

Survive the Holidays with these Healthy Tips!

Here it comes, the parties, the sugar-laden presents, and of course the overbooked schedule. Yes, the holiday season is upon us. But for those of you whom don’t wish to face January a few pounds heavier, now is the time to implement strategies that will help you through the busy season. Here are some tips to help you get through the sugar laden holidays. Plan your indulgences. Do you have a special dinner or event where you know the food is going to be out of this world? This is the time to treat yourself and fully enjoy it. Savor every bite, take time to eat slowly, [...]

Tips to Avoid Overeating on Thanksgiving

One of the benefits of getting older is the life experience and wisdom you gleam from years of living. You know that what may seem like a great idea in the moment, will have repercussions that aren’t worth it. Take overeating at Thanksgiving. As a child, I loved Thanksgiving. Who doesn’t? My mom use to bake the turkey with strips of bacon on top, so that the bacon would baste the turkey. As strange as it may sound, you have not had bacon until you have had bacon that has been baked on top of a turkey. As you can imagine, when one starts the meal with [...]

More Ways to Nurture Your Gut Microbiome

In my last post, I spoke about the importance of hitting a daily fiber goal of at least 30 grams per day, ideally 50, to nurture your gut microbiome – those good bacteria that live in your gut. Fiber is the non-digestible part of plant foods, and high fiber foods include vegetables, beans, and berries, among others. Your microbiome loves fiber. While adopting a diet high in fiber is one of the most important things you can do to support your microbiome, there are other habits that can provide additional benefit. Let’s take a closer look at what else you can do to keep your gut happy. [...]

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