healthy fats (and why you shouldn’t avoid fats)

DON’T FEAR FATS! ✋

While low-fat diets were once promoted as the holy-grail to weight loss, studies now show that low-fat diets are not effective for weight loss or for overall health. Quality fats are a vital part of a healthy diet as they are necessary for proper absorption of essential vitamins, help regulate hormones and mood, improve insulin sensitivity and reduce inflammation.

So don’t be afraid to incorporate healthy fats into your meals! ☝Here are some great sources:

 •Olive oil, coconut oil, flax seed oil, etc.
•Nuts, seeds & nut butters, like walnuts, almond butter, tahini, hemp & chia seeds
•Organic Butter / Ghee
•Avocado
•Wild salmon & Whole eggs
•Dark chocolate

By adding fats to your meals, not only will your food taste more delicious, but you’ll also leave the table feeling more satisfied!

 

Be well,
Tina

Facebookrssinstagram

Top Greens Superfoods

TOP 3 GREEN SUPERFOODS 🌱🌿

While I find the word “superfood” to be completely over-used these days, especially since all whole foods offer nutrients making them pretty “super,” I’d still like to give the title to my three favorite greens powders!

These “superfood” greens are packed with nutrients and offer many health benefits. I’ve listed just some of the health benefits below:

💚{Top Green Superfoods} 💚

🌱Spirulina ~ blue-green algae that helps boost the immune system, regulate cholesterol and blood pressure. It contains chlorophyll which provides vitamin A, B vitamins and iron. It’s also a great source of protein and essential amino acids!

🌱Morninga ~ comes from India’s ancient “miracle” tree. It’s high in antioxidants and vitamins, including iron, magnesium, zinc, vitamin A, vitamin C, as well as B vitamins. It’s also a great source of calcium, potassium and protein, and can be used to help balance cholesterol and blood sugar levels.

🌱Chlorella ~ this algae contains chlorophyll, beta carotene and is a great source of vitamin C, iron and protein. Chlorella has also been known to help rid the body of heavy metals and other toxins. You’ll want to look for “broken cell” or “cracked cell” Chlorella as this will aid in digestibility and absorption.

I’ll be completely honest – none of these greens powders taste amazing 😬, however, the flavor of these powders can be easily masked in a fruit smoothie!

Be well,
Tina

Facebookrssinstagram

The power of allowing yourself to eat

How do you avoid all of the tempting foods and treats during the holidays?
You don’t!

Restriction/Deprivation = Greater urge to eat with less self-control = Overeating/Binge = Food guilt = “Start fresh tomorrow” by restricting again.

It’s a vicious cycle that produces so much food anxiety that it can ruin your experience around the holidays, dinner parties and gatherings.

And this is why diets always backfire. When you follow a diet, it will tell you what to eat and what not to eat. Which foods are “good” and which are “bad.” And diets tell you to eat a certain way 100% of the time (pssttt, impossible. We’re humans not robots). This sets us up for nothing but food fear and guilt, and creates an unhealthy relationship with food.

In a healthy, balanced lifestyle, there’s a time and place for all foods. No foods are off-limits, and knowing this, we can allow ourselves to enjoy what we want, without guilt. Moderation can be more easily achieved because the feeling to have it all ‘now or never’ (which often stems from restriction/deprivation) goes away!

You can enjoy some chocolate or ice cream or pizza, have enough of it to feel satisfied, and stop there because you know you can have some again tomorrow if you want.

So before you dive headfirst into the dessert table, remind yourself that it doesn’t have to be starve or stuff. There’s an enjoyable balance in the middle. And that’s food freedom.

Want to stop dieting and find a healthy balance with food?!
Start with a FREE 1:1 Virtual Coaching session: fill out the form below or email tina@nourishedwellness.com

Facebookrssinstagram

fighting yourself vs. loving yourself

Learning to love yourself is the first step to good health.

We compare ourselves to others and set our standards by the standards of others. We pick ourselves apart and put ourselves down. We try so hard to change everything about ourselves, sending messages to the body that it is not acceptable or lovable in its current condition.

What if you stopped fighting yourself and your body, and started loving it instead?

What if, instead of following every fad diet, you chose to eat foods that nourished you?

What if, instead of doing exercises you hated, you chose to move in ways that you enjoyed?

When you embrace where you are now and appreciate your body in its current state, suddenly, it becomes easier to make healthy choices that suit you.

No amount of kale or cardio will improve your relationship with yourself and your body. True health involves inner work, and learning to love yourself is the first step. In my Nourished for Life e-book, I talk about how to end the war with yourself and adopt a more nurturing approach to health and wellness.

How can you be kinder to yourself?

Be well,

Tina

Get Nourished for Life!

Facebookrssinstagram