8 Tips For Reading Nutrition Labels

Nowadays (unfortunately), a large part of the food we purchase comes in packages, and truly understanding the labels on these packages is tricky for all of us.

And despite more widespread awareness on health and wellness, most people still don’t pay enough attention to nutrition labels as they should, or don’t really know how to properly ready/understand the labels, in order to make the healthiest decision about what to buy (and what to avoid).

Therefore, I’m laying out for you my BEST TIPS to keep in mind when you next go shopping. This will make your shopping for healthy foods (and losing weight) a lot easier!

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My Beginner's Smoothie Guide

By popular demand from my readers, I wanted to share what I call my “beginner’s smoothie guide”.  I LOVE my morning smoothies (as all my ex-coworkers know very well and would make fun of me for!) because while they look green and weird, my recipes are actually delicious, and of course, they are the quickest way to get a nutritious breakfast that revs up my metabolism and leaves me satisfied for hours.  

I make sure to include a combination of organic greens, low-glycemic fruit, clean protein and healthy fats, so this way, my smoothies won't cause a spike in blood sugar levels the way most other quick breakfast options do, like cereal and even oatmeal (especially if it’s the quick oats you get on-the-go).  And of course, green smoothies are an easy way to get 1-2 servings of greens into your day!

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How (and Why) I Use Coconut Oil Every Day

Last week I wrote about why I still LOVE coconut oil despite the controversy on saturated fats. Today I wanted to share with you many of the fabulous ways that I use coconut oil.

Here are 14 ways in which I use coconut oil on a regular basis (7 in the kitchen and 7 in the bathroom & bedroom):

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Why I (Still) Love Coconut Oil

Most of you already know about my LOVE for Coconut Oil. And you know that most of my passions are for healthy things – or things that I find help ME be healthier and more balanced.

Today I want to share why I (still) love coconut oil (despite recent controversial articles), including 8 AMAZING BENEFITS that keep me motivated to use coconut oil every day!

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Want a Flat Belly? 5 Things to Avoid

In my 6 Secrets to a Flat Belly WEBINAR last week, I shared 6 of my best secret tips to a get and maintain a flat belly. But even applying those (effective & proven) habits aren’t enough if you don’t start by AVOIDING THE KEY TRIGGERS that are leading to those extra pounds around your midsection. I always believe in starting by finding the ROOT CAUSE behind your health issues. And in the case of excess belly fat and bloat, it’s usually centered around inflammation as well as sub-optimal digestion.

Here are the 5 key things to AVOID (that will address the likely root cause of your belly fat) and what to eat instead:

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COLLAGEN: Why You Need It & How to Get It

Have your heard about COLLAGEN? Maybe when you hear the word "collagen" you think about cosmetic procedures such as "collagen injections" or collagen boosting creams and such. But it's CRUCIAL to understand that collagen is so much more than that - it's everywhere in your body and it's essential to your health, for both your inner and outer beauty. And this applies to men, too!

Collagen is a super important protein in your body; it makes up about 75% of our skin composition, and 30% of our bodies overall. Unfortunately, we are losing our collagen every day - not only as we age, but also due to hormonal changes, processed foods, sugar and alcohol, hydrogenated oils, radiation, excess sun, nutritional deficiencies, dehydration, stress, and more! And most of us are not getting enough collagen in our modern diets. Therefore, boosting your intake of collagen is ESSENTIAL, as is minimizing those factors that decrease our collagen!

Read more to learn BENEFITS of Collagen and HOW to increase your collagen.

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Easy & Delicious Homemade Granola

One of my goals has been to cut back on processed foods, in particular, those with a ton of sugar and unnecessary additives – such as cereals, bars and store-bough granola. Why? Because I’d say it’s the #1 factor hurting our digestive (and overall) health.

And while before, the thought of making my own “healthy treats” sounded way too time consuming and complicated, once I tried it, I realized how easy (and fun) it is. I make a large batch of my granola and/or my granola bars once every few weeks and freeze them, and that way I have a homemade sweet treat on hand for when I’m craving a bit of crunch to add to any breakfast or as a snack.

I promise you, its way easier than you think, and really doesn't take much time. Plus, you'll love it!

So let me share with you my home-made recipes for my "superfood" Granola and Granola bars.

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10 Tips for Eliminating Cellulite

Unfortunately, it's extremely common to develop some cellulite on our bod, particularly on the booty, upper legs and abdomen.

And while we shouldn’t be ashamed, it’s still something that no one likes. Let’s be real, we all want it GONE. 

First - what causes cellulite?

Cellulite is essentially fat deposits just below the skin, and it can be attributed to your diet, lifestyle, hormones, and partly also age and genetics. Usually it’s a combination of these things, but the first two (diet and lifestyle) are always at least partially responsible. Certain diet and lifestyle factors can lead to a buildup of toxicity in your body, and these toxins are stored in your fat, and help contribute to the “dimples” of cellulite.

So it is incredibly important to start detoxifying your body in a gentle way to get rid of these stored toxins, and then implement healthier habits in your day to day to minimize further accumulation of toxins.

On top of that, it helps to strengthen the connective tissue of your skin, and reduce fat overall. 

Here are my 10 BEST TIPS FOR ELIMINATING CELLULITE:

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Why I Eat Sweet Potatoes Every Week

One of my all time favorite veggies are Sweet Potatoes. First, because I love the TASTE (that’s probably because I have a sweet tooth). Second, because of their nutrition and HEALTH BENEFITS. Third, because they're so VERSATILE and great to use for many healthy recipes (think sweet potato brownies, sweet potato crust, sweet potato toasts,..).

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5 LIFESTYLE TIPS TO HELP COMBAT HORMONAL ACNE

I am a big believer in treating problems from the inside out - addressing the root cause of your issues, instead of just covering them up with a temporary solution or medication. Of course there come times when medication is needed, but even then, I suggest accompanying the treatment with holistic remedies aimed at healing the root cause, that will help you both in the short and long-run. And that applies to hormonal acne, too!

Last week I dove into the key triggers related to hormonal acne, and wrote about healing hormonal acne with FOOD. If you haven’t read it yet, read it now!

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8 Ways to Heal Hormonal Acne with Food

THE KEY to preventing and healing hormonal acne is focusing on a diet (and lifestyle) that helps maintain stable blood sugar levels. This will help you achieve ideal levels of glucose and insulin, which will help stabilize your LH and your level of androgens to help eliminate your hormonal acne (and ultimately will help with all of your hormone related issues!)

So today, I'm focusing on the DIET part that will help you stabilize/lower your excess androgens and overcome your hormonal pimples. 

Here are 8 DIET TIPS TO HELP WITH HORMONAL ACNE:

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A “Quinoa-like Superfood” You Should Add to Your Diet (and 4 recipes!)

Most everyone knows about the delicious superfood quinoa and its awesome health benefits. BUT if you’re getting bored of only using quinoa and occasionally rice, maybe it’s time you start exploring other delicious, nutritious, and naturally gluten-free grains. (And in fact, quinoa and all of these that I’m about to list, are technically NOT grains, but SEEDS that are high in protein and fiber. I call them “grain-like seeds”. Which is in part why they're easier on the gut!) Examples include:

  • Buckwheat
  • Sorghum
  • Millet
  • Amaranth
  • Teff

Today I want to focus on BUCKWHEAT as its one of my favorites. I started eating it for its hormone-balancing properties, and now I eat it because I love it!

Here is why you should be adding buckwheat to your diet (and 4 delicious recipes!):

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How to find Balance and Health as a Pisces

As it’s my birthday month, I wanted to share some tips for all my fellow Pisces on how to stay balanced and healthy. All of us Pisces have a lot in common, and we (generally) share certain characteristics that are important to take into consideration when it comes to staying healthy and building our healthy routine.

Here are 8 Health Tips for PISCES:

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Your New Favorite Breakfast Recipes

Most of you by now know that I’m a green-smoothie fanatic, and its always my favorite breakfast. But once in a while I like to venture and create different breakfasts, for me and now my husband (as well as my clients).

Earlier this month I shared with you my Sweet Potato Toast recipes. Continuing with this breakfast theme, today I want to share a small collection of my favorite simple and healthy breakfasts for you to try – with something for everyone. And I bet some of these may just become YOUR new favorite breakfast recipes.

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Looking For a Healthy, Sweet Treat this Valentines?

Although Valentine’s day is a bit of a cliché “Hallmark” holiday, I like to use it as an excuse to do something special for me and my loved ones. Like most other holidays, it offers a nice reminder to be thankful for each other and for what we have. It’s also traditionally a “date” night, which gives us that extra push to pamper ourselves and dress up – which ultimately is a way of giving love to ourselves.

It’s also a great excuse to indulge in chocolate, and look for new healthy chocolate treats to make for myself and my family. The good thing, that all chocolate lovers should know, is that good-quality dark chocolate is amazing for your health. READ MORE HERE about why you should be eating more chocolate.

Last Valentines, I shared with you my delicious (and VERY EASY) healthy chocolate dessert recipes – my Chocolate Coconut Date Balls and my Chocolate Mousse. If you haven’t tried them yet, I highly suggest you give them a try. They’re simple to make, and don’t require baking!

But this year, I’m living in Nicaragua, and still learning where I can get all my ingredients locally, as it’s a whole different market as the US. So making all my recipes isn’t always as easy. Therefore, I’m also scoping out the local scene for new healthy spots and treats made by other foodies, health-fanatics, and entrepreneurs like myself.

Last week I happened to meet the beautiful Alexandra Perez in Nicaragua, and tasted her yummy energy balls. So for those of you Nicaraguans feeling a bit lazy to make your own, I highly suggest you try these Fit Girl Snacks.

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7 Tips for Alleviating PMS

Do you ever suffer from PMS symptoms, and wonder WHY you feel so sh*tty, when others don’t? Or maybe you just accept it as “normal” and load up on pain killers and chocolate during that time of the month.

While roughly 75% of women experience headaches, bloating, difficulty sleeping, mood swings and other symptoms of PMS, there is a lucky 25% hardly feel a thing. And the most amazing piece of news that I’ll share with you today is that – YOU DON’T HAVE TO SUFFER FROM PMS. You can even overcome the acne, cravings and fatigue, and without drugs. PMS is not “a given” and you can avoid it through some natural modifications.

The key to eliminating your PMS symptoms is to focus on the right diet (and lifestyle) factors that help balance your hormones, in particular, to avoid estrogen dominance, excess cortisol, and insulin resistance.

Diets rich in sugar, refined carbohydrates, conventionally farmed (non-organic) meats and dairy products, caffeine and alcohol, all promote hormone imbalances. Stress, environmental pollutants and hormone-disrupting chemicals further disrupt your hormone. These diet and lifestyle factors contribute to inflammation and increased stress in your body, which get your hormones more out of whack, worsening your PMS symptoms.

So now that you know the key triggers of PMS, lets talk about all the things you can be doing to create more hormonal balance.

Here are 7 effective tips to start implementing now to avoid PMS:

 

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A Delicious Fiber- & Protein-Rich Breakfast to Fuel Your Metabolism: Sweet Potato Toast

I’m constantly being asked for new healthy breakfast recipes, as not everyone loves green smoothies (or they get bored of them), and same goes for oatmeal. So I’m always checking out new health trends and experimenting new recipes. Today I’m excited to share with you a healthy, fiber-, protein- and antioxidant-filled breakfast that I love and highly recommend: the SWEET POTATO TOAST. 

I know it may sound weird – “toast” with no toast – but let me tell you, it’s not only becoming a huge trend, it’s actually something that I have been suggesting as a gluten-free alternative to my clients for a while, and have had huge success with. I think it’s mostly because it actually works really well, it’s easy, versatile and DELICIOUS. The sweet potato adds a slightly sweet flavor but without overpowering the flavor of your toppings. Plus, it doesn’t have any inflammatory properties like regular bread (as it’s naturally gluten free), and it’s grain-free / Paleo-friendly.

Additionally, I’m a huge fan because of the added nutritional benefits. Firstly, its high in antioxidants, like beta-carotene that your body converts into Vitamin A, which is essential to strengthen your hair, nails, skin, vision, and immune system. It’s extremely high in fiber, and a great food to help stabilize your hormones. Additionally, it has vitamin C, potassium, magnesium, vitamin D and iron. And most importantly, all versions of my Sweet Potato Toast that I’m sharing with you today are high in protein and healthy fats, so my combos help to rev up your metabolism first thing in the day, and keep you full for hours. So, in my book, it’s an ideal breakfast for almost anyone, including those looking to lose weight. 

Here is my basic Sweet Potato Toast recipe with 4 amazing metabolism-boosting versions:

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8 Ways to Activate Your GENES For Better Health & Weight Loss

One of the most fascinating studies that I've come across is regarding how we can program our genes to improve our health through food and lifestyle choices. YEP. If you eat poorly and live in stress, you make yourself even more susceptible to gain weight, but when you feed your cells the right way, that can start changing the behavior of your genes so that you (and your children) will have a tendency to be thinner and live longer.

We are all born with a FIXED set of genes (aprox 23,000) that determine our physical characteristics such as hair/eye color, and certain childhood diseases. Then we have many more gene mutations, which affect how genes express themselves in your body. And while we cannot change those 23,000 genes, new studies (called epigenetics) show that we CAN change the expressions of these genes, that direct our biochemical processes, and make us more/less likely to get certain health disorders.

Healthy aging is mostly due to how we “communicate” with our genes through our diet and lifestyle. OUR FOOD IS INFORMATION to our bodies, constantly giving “instructions” to our genes. If we eat nutritious, real food, it sends “good health” instructions to our genes. If we regularly eat foods loaded with sugar, trans fats and chemicals, its simply “bad data” for our genes that will stop our body from properly functioning.

Read More to learn 8 of the most important steps that you can take every day to optimize how your genes behave, helping to “turn on” the genes that promote good health (and “turn off” the genes that promote illness): 

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What Oils Should You Be Using in the Kitchen?

I find that one of the biggest topics of confusion is what oils are the healthiest to cook with. And I won’t lie – its confusing for everyone. New discoveries keep arising, and its hard to keep up.

Given all the confusion, I have done my own extensive research on the topic, and wanted to share with you my conclusions and what I apply in my own life to stay healthy. Plus, I’ll clarify a few points for you to keep in mind when choosing your own cooking oils.

First, let me share a few facts / basic tips to keep in mind:

  1. DIFFERENT OILS ARE BETTER FOR DIFFERENT COOKING METHODS. Some oils are better for high heat cooking than others, and that depends on their “smoking point” (the temperature at which oils start to break down and lose nutrients) and on how easily they oxidize. When oils are heated, they react with oxygen and go through a process of oxidation, which can then create harmful compounds – so you want to limit this. Examples of oils with a higher smoking point (can withstand higher heat) and less sensitive to oxidation, include: coconut oil, ghee and grass-fed butter, avocado oil, sunflower oil, and sesame oil.
  2. GET YOUR OMEGA 3’s. Getting the right balance of Omega-3 to Omega-6 fatty acids is important for your health, as too much Omega 6 and not enough Omega 3 leads to inflammation in your body, which is a precursor to almost all disease. And sadly, most of us are getting a lot more Omega 6 fatty acids than Omega 3, so you want to emphasize increasing the omega-3-rich oils in your diet, such as: flaxseed, walnut, avocado and olive oil.
  3. AVOID TRANS FATS. Different oils have different types of fats, including: SATURATED FATS (solid at room temperature), UNSATURATED FATS (liquid at room temperature) and of course, TRANS FATS (artificial fats created from vegetable oil to make them more shelf-stable). When it comes to saturated vs. unsaturated fats – its hard to generalize whether they’re good or bad for you as it varies per type of oil, but one thing is for sure: Trans fats are BAD, have no nutritional benefit, and should be avoided. Trans fats are found in most: deep-fried foods, store-bought cookies, cakes and pies, in shortening (Crisco), frosting, pancake mixes and refrigerated dough, non-dairy creamers, margarine, and even crackers. So always read ingredient labels and be wary of anything labeled “partially hydrogenated oils”.
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Is Your Gut Keeping You from Balanced Hormones and Weight Loss?

I work with a lot of people that are seemingly healthy, but struggle to lose those last few pounds. Often, they get tired most afternoons (and rely on coffee), have occasional skin issues, and some digestive issues. That’s when I usually detect that its related to their hormones. The problem then becomes that most doctors just have people treat these hormonal imbalances by taking more hormones, instead of figuring out WHY their hormones are off in the first place. (For ex., you have acne so you get prescribe the pill). But almost always, when there is any hormonal imbalance, there is an issue with the gut.

The first step to achieving optimal health and healing from the inside out is improving your gut health.

An unhealthy gut affects your body’s ability to produce the right quantity of hormones - including cortisol, thyroid hormone and sex hormones. A healthy gut is needed to fully absorb and metabolize nutrients from the foods you eat, which are necessary for the proper production of hormones (and for stress reduction!).

And if you're stressed and your hormones are off (for example, you're producing too much cortisol and/or not enough thyroid), this leads to symptoms such as: weight gain, anxiety, fatigue, as well as imbalances in your sex hormones, menstrual health and infertility.

So what can you do to improve your gut health and achieve hormonal balance, get more energy, better skin, stronger immunity, and weight loss?

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