If you get hungry often between meals and easily get “hangry,” you may be a sugar-burner like I used to be!

Sugar-burner: you are fueled by sugar. You can’t go several hours without meals. You want carbs, chips, etc. You never feel truly full. 

Fat-burner: you are fueled by fat, which is an efficient way to burn energy. You don’t need to eat a ton between meals. You can go longer without eating. You eat healthy fats at meals: almonds, avocado, nut butter, etc. This is way better for you-your brain, energy, etc. 

I want to work with you to help you eat ENOUGH at each meal and snack so you can go longer without food and feel better. 

Balanced, colorful snacks/meals: the fewer the ingredients the better. Choose real, whole foods. I want that to be the foundation of your diet. Example: yogurt- make sure there is not a bunch of extra ingredients like natural flavors, aspartame, food dyes, etc. Soy: make sure it’s non-GMO and organic. 

Snacks will not always be balanced, but the things you regularly consume on a daily basis should be balanced.  Each snack should normally consist of:

1. Carbs: Fruit is a great source of starch. Don’t give it up just because it has sugar! It has tons of antioxidants, vitamins, fiber, and digests slower than other sugar sources. 2-3 servings a day is recommended. Vegetables are a great source too-sweet potatoes, corn, hummus, bell peppers, beans, etc. Grains-oats, rice, whole grains, quinoa, etc. 
2. Protein: meat, nuts, beans, soy products, dairy products, hard boiled eggs. 
3. Fat: avocado, guacamole, nut butter, olive oil, nuts, coconut oil, coconut milk, etc. 

You want snacks that sustain you. If you are a sugar-burner and get hungry very quickly between meals, I want to help you choose balanced snacks and incorporate healthy fats to stretch out the time between your meals and snacks. 

Make sure to have plenty of snacks on hand. For chips, Siete chips are a great choice. Ants on a log (celery with peanut butter and raisins). medjool dates (remove the pit) with some peanut butter and organic 72% dark chocolate. Smoothies are great snacks. You can add in veggies, banana, avocado, nut butter. 

To get my favorite snack recipes, click here!

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Be realistic. Start with a 5 lb, not 50 lb weight loss goal. Aim for small healthy habits. An object in motion stays in motion. Don’t measure your self-worth by your weight. Your weight is the least interesting thing about you! Measure your success by how you feel- lower cholesterol, clearer skin, better sleep, etc. I am here to cheer you on no matter your goals!

1. Hydrate. Thirst can be mistaken for hunger. Ultimate goal: ½ your body weight in oz. of water every day. Ex: 125 lbs = ~63oz per day. Get a nice, pretty, non-toxic water bottle and carry it with you everywhere! 

2. Real, whole foods. This is KEY and the biggest game changer for health. We need to cut out preservatives, additives, artificial sweeteners, and junk our bodies don’t know how to process. The fewer ingredients in your food, the better: five ingredients or less is ideal! 

3. Cut back on sugar and artificial sweeteners. Sugar has the same impact on our brains as drugs - it’s addictive! Look at the sugar you’re consistently eating, not just special occasions. Be aware of hidden sugars - salsa, ketchup, salad dressings, etc. Avoid “sugar-free” products that contain sweeteners that cause digestive issues. If you want to kick the sugar addiction, join me for Eat Clean for 15. After these 15 days, every participant has lost sugar addictions, inches, inflammation, joint pain, better sleep, and clearer skin. For more info, sign up here!

4. Vegetables. They are the key to reducing risk of chronic disease. Incorporate veggies into every snack and meal. The more colorful, the more nutritious. Make sure to eat the rainbow: beets, radishes, carrots, red bell peppers, broccoli, spinach, etc. 

5. Sleep. Enough sleep, good quality sleep is shown to reduce risk of Alzheimer’s. 7-9 hours of good quality sleep is recommended. Cut off blue lights before bed and do something relaxing instead! Magnesium tablets can also help: 75% of people are deficient. It is great to use at night as a natural sleep aid. LINK TO MG TABLETS. 

I hope you have a wonderful kickstart to the year! 

CLICK HERE to sign up for more info about Eat Clean for 15!

CLICK HERE to find great, professional grade supplements, like Magnesium tablets to improve sleep!

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Natural Flavors on an ingredient list seem harmless and almost healthy. They are anything but healthy! Food companies want to trick you into thinking they are safe and harmless. 

Instead of drinking naturally flavored beverages like sparkling water or diet soda - try fruit infused water! 

CLICK HERE for my favorite combinations. 

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Click here for an e-book on sneaky sources of sugar, where sugar is hiding, and how to read a food label and determine if it contains sugar alcohols or artificial sweeteners! 

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Weight loss struggles for middle-aged women:

1 - We lose muscle mass as we get older and metabolism decreases. Strength training is extremely important!

*Do what is attainable and sustainable for you!

2 - Get your steps in each day! 

3 - Assess your hormone and thyroid levels - find a great functional medicine doctor and work together. 

4 - Decrease processed foods and intake of sugar.

5 - Increase water intake — aim for half your body weight in ounces of water each day. 

6 - Sleep! 

7 - Reduce stress. 

Leptin resistance — do you have it? Are you gaining weight by just looking at unhealthy food? When you lose weight do you still seem flabby? Do you have high triglycerides? Are you constantly hungry? You might be leptin resistant. Leptin is a hormone and it's job is to tell your body to store fat or burn it. What is your body doing? If you have leptin resistance your brain doesn’t think enough food is coming in and turns on hunger signals and everything you eat goes into fat storage instead of used for energy. 

Have your leptin levels checked by a functional medicine doctor if you are curious! 

If you think you have leptin resistance focus on lifestyle modifications today to help kickstart a healthier lifestyle! Incorporate an anti-inflammatory diet full of vegetables and fruits, reducing stress, be more mindful, drink more water, balance hormones, get enough good quality sleep and exercise! You've got this! 

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Food companies spend a lot of money to trick you into thinking a product is "healthy". What should you look for when reading a food label? What should you avoid? Get your "Figuring Out Food Labels" guide here!

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Join me for a FREE event! 5 Days to Cleaner Eating - May 24 - 28th. Join me as we begin the process to transform your fridge, pantry, and life! JOIN NOW! 

Join me for a FREE event, 5 Days to Cleaner Eating from May 24 - May 28! JOIN NOW! 

Sugar Shock wait list! JOIN NOW!

Homemade Hummus:

-1 can drained chickpeas

-2 Tbsp lemon juice

-2 cloves garlic

-2 Tbsp olive oil

-1/3 cup Tahini

-3/4 tsp himalayan salt

-seasoning blend

Mix all ingredients together in food processor! Enjoy!

Dark chocolate chip cookies: 

-2 eggs

-2 tsp cinnamon

-3/4 cup oat flour

-handful of whole oats

-2/3 cup pumpkin

-1 1/2 mashed banana

-1/2 tsp salt

-3 Tbsp maple syrup

-1 tsp baking powder

-Dark chocolate chips

Mix all ingredients, batter will be somewhat runny. Scoop onto parchment paper and bake at 350 for 13 minutes or until baked through.

Spring Clean Your Diet on WSLS 10!