You’ve probably heard about it by now. As the “ditch the diet” chatter continues, the Health at Every Size (HAES) approach is getting some well-deserved attention too. A high profile article in the Huffington Post in September 2018 shined a lot of light on this philosophy and started the wave of questions among my clients, which I am still receiving up to this day. I’m lining out the five things that you should know and need to know about this movement for both a healthier body and mind.
The heat is blazing and our Summer cravings are still in full swing. With the end of Summer just around the corner, take the next few weeks to savor every last bit of heat and some of our favorite end of Summer treats.
Our motivation to get active is too often about our weight or body image. As a society where 68.8% of our population is overweight or obese, this is probably thought of as a good thing. However, research shows that we actually spend less time exercising when weight loss and better health are our motivation. So why should we get moving?
Enjoy these crispy kale chips as an easy veggie with any meal. Kale contains a wealth of nutrients including vitamin C, A and K - vitamins that contribute to skin, eye, bones, and blood health. Enjoy!
Looking to incorporate more plant-based foods into your diet? Although a great idea, diets high in plant-based foods can sometimes lack enough protein. The average diet should include anywhere from 1.0-2.0 gm protein/kg body weight. Check out our 5 favorite plant-based protein sources for a nutritious diet high in protein, vitamins, and minerals.
Busy holiday weekend? Check out this healthy and refreshing holiday-themed salad. Using in-season ingredients, this side dish will lighten up any meal and is an easy go-to for any BBQ or family party.
Looking for a more filling breakfast option? This is one of my favorites! A banana bread that keeps you satisfied while delicious enough to keep you craving it. This easy recipe can also be baked then frozen, so you can stock up without constant baking.
On average, less than 1% of Americans eat the daily recommended amount of whole grains. The 2010 Dietary Guidelines recommends eating at least half of your grains, or about 3 servings, as whole grains over the course of the day. Carbohydrates get a bad rap, but whole grains can act as an essential part of a nutritious diet and improve health in the long run. Here’s how:
When it comes to your heart, your diet and lifestyle definitely matter. Although no single food is a cure-all, certain foods have been shown to significantly improve cardiovascular health, by lowering blood pressure and keeping your cholesterol in line. Add these five items to your shopping cart in order to lower your risk of heart disease and to help keep your heart at its best.
Looking for a fresh summer salad that mixes it up? This is a delicious and healthy party pleaser that you must try! Pair it with a lean protein, like grilled chicken, fish, or white beans for a wholesome, filling meal!
Topping off your “energy tank” right before your workout can improve endurance, mood, and intensity and in the end, improve results. Are you running from school or work to your workout, not sure of whether to grab something in between? Check out our top 5 favorite pre-exercise snacks:
Our brains require just as much nutrition and energy as our bodies. Nutrients like B vitamins, healthy fats, and antioxidants can improve memory, concentration, and overall brain health. Stressed at your job, overworked from midterms, or just feeling mentally exhausted recently? Munch on these 5 foods to boost overall brain health:
This season, New Year’s resolutions and new healthy habits are all everyone is talking about. But, only 8% of these changes will form into lasting habits and changing your diet can be particularly hard. The premise of a “New Year’s Resolution” is that it happens after the new year, allowing us to procrastinate a little longer.
There isn't much more effective at fueling a healthy diet than a well-balanced breakfast. Balanced with whole grains, veggies, and dried fruit, these muffins will make for a great on-the-go breakfast or snack. Made with wholesome ingredients, these muffins will keep you filled and fueled all the way until lunch.
Summer is right around the corner and June is the perfect month to start it off right. Enjoy a variety of flavors, settings, and events with our top 5 things to savor this June.
Sweet potatoes are the best. Not only are they packed with nutrients, like fiber, vitamin A, and antioxidants, but they are both filling like a carbohydrate and nutritious like a vegetable. However, restaurant-fried sweet potato fries will often leave us feeling sluggish and full. For a lighter treat, make yourself as a side dish and barbecue addition.
Lets be honest, who doesn't love pasta? One of the benefits of staying active is that you have more flexibility when it comes to your favorite dishes. When it comes to pasta, a whole wheat or higher fiber/protein option is always the most nutritious, but regular white pasta can easily be part of a balanced diet when eaten in moderation.
It’s almost summer--that amazing time of year when fresh, delicious produce and the opportunity to make fresh, healthy food choices increases. This nutrient-packed dish is the perfect seasonal meal that will keep you at your best this summer, while giving you plenty of time to enjoy sun and fun!
When it comes to cooking and baking, there are healthy (and tasty) substitutions you can incorporate into your daily meal preparation. While substituting new foods for your traditional staples might feel foreign, the health benefits with last. Here are five heart-healthy substitutions to try:
As many of you may know, March was National Nutrition Month (NNM). With that, I spent a lot of the month talking to adults and students about how to “Savor the Flavor of Eating Right”, the Academy of Nutrition and Dietetics slogan for NNM 2016. However, as the month came to a close I got thinking about how important it is to emphasize these techniques all year. Nobody likes eating bland, tasteless food and a healthy, balanced plate can be anything but that! Here are my favorite ways to savor the flavor all year.
If we’ve learned anything from our Instagram lately, it’s that smoothie bowls are one of the biggest breakfast trends out there --and for good reason. More satisfying than a regular smoothie, they’re topped with tons of healthy toppings and take longer to consume, which aids with satiety. Whether packed with leafy greens, tropical fruit, or creamy avocado, these super-bowls are filling, nutrient-packed, and delicious. Give my favorite recipe a try:
Did you know that heart disease is the leading cause of death for Americans? In fact, about 25% of deaths in the U.S. are caused by heart disease. With February being National Heart Month, there is no better time to talk about prevention. Keep these top 5 tips in mind to stay heart healthy!
Smart snacking is key in maintaining a healthy diet. Snacking can help keep blood sugar and energy levels steady throughout the day and keep us alert and energized during daily tasks. It can also help us meet our daily nutritional needs, curb hunger at inopportune times, and help manage weight, but only when done right. Keep these 5 points in mind next time you reach for your favorite between-meal treat:
Fueled. Fit. Balanced.
I'm Lexi, a Certified Sports Dietitian and Yoga Instructor. I work with individuals to help them reach optimum health and performance through balanced nutrition.