9 Tips for Boosting Your Metabolism and Supporting Fat Loss

When I get asked about what foods to eat and supplements to take to burn fat, I first reminder people: We have to first focus on the fundamentals - on building healthier food, exercise and sleep routines, and on developing a healthy relationship with food and with our bodies so we can identify the foods, supplements and lifestyle habits that make us feel better, healthier and stronger, instead of just obsessing over dieting and being skinny.

Once you start prioritizing these 9 “metabolims boosting” principles that i share in this blog - and make them HABITS - you’ll finally be able to release that search for the magic fat loss pill. Adding “fat-burning” foods and supplements will just be added bonuses.

Read more for my 9 Metabolism Boosting Principles to help promote Fat Loss.

Read More

6 Tips to add more protein in your day (and digest it well!)

There is tons of hype now around getting sufficient protein, and this hype is definitely valid (but like everything, it requires some customization). READ MORE HERE.

I personally have found adding more protein in my day has helped me naturally lose my postpartum baby weight in a healthy, gradual way while keeping my energy strong and cravings at bay.

However, it’s not just about the amount of protein we consume, but also the QUALITY of the protein, and how well we DIGEST it. Varying your sources of protein (from both animal and plant sources, and ideally organic) is key to help you get a good variety of nutrients and help you have better digestibilty, too.

If you suspect you may be getting insufficient protein and find yourself wanting to try increasing your daily protein intake - in a healthy way that supports your digestion - then I suggest you start by applying some of these 6 easy tips to boost your daily protein intake.

Read More

How Much Protein Do We Need To Eat?

"How much protein vs. carbs should we be eating?"  "If I have a vegetarian meal, won't I be lacking in protein?"  I get asked these questions A LOT, and I would say it's one of the most controversial topics among nutritionists and health experts.  In this blog, I give you both sides of the coin; I explain the necessity for animal proteins and plant-based proteins, and the importance of personalization based on your own needs.

Let me start off by saying that eating sufficient protein is key for optimal nutrition, especially to maintain balanced blood sugar levels and hormones. 

It is absolutely crucial to get sufficient healthy proteins, fats and fiber in our daily diet, and ideally in every meal, for blood sugar stabilization and a faster metabolism, both of which aid in weight loss.  Also, including these 3 elements in each meal helps avoid the onset of sugar cravings. 

On the flip side, people often overestimate the amount of protein we need.

We don’t necessarily need to eat enormous amounts of protein to be strong; there is a lot more to it. Also, overdosing on protein can lead to tons of health issues. Excess animal protein and fat clog our cells, blood and colon. 

The average American adult consumes 100-130 grams of protein every day, which may be appropriate, BUT not when the protein comes primarily from high-fat industrialized animal products which can negatively affect our health.

The biggest issue I see is when people want to lose weight, and steer towards the popular high-protein low carb diets, without fully understanding the impact this can have on their overall, longer-term health.  While these diets work for some people in the short term to lose weight (there is good explanation on how and why they work, but I’ll save that for another day!), I really don’t recommend these diets as a way of living.  For one, these extreme high protein/low carb diets can be very acidic for our bodies.  They tend to focus on foods that lack fiber and nutrients, and under-emphasize the importance of eating enough nutrient-dense healthy carbs, namely vegetables and fruits.  This can lead to digestive and hormonal problems, such as constipation, heavier menstrual bleeding, and longer term more serious issues such as osteoporosis, believe it or not.

So while eating sufficient protein is important for our metabolic health, we need to balance it out, and also, customize to our body, our activity level and stage of life.

Read More

Healthy Breakfast Recipe: A new twist to your usual egg-avo toast

Today I’m sharing a SUPER EASY, HEALTHY and FILLING breakfast that I love and highly recommend to anyone. It’s my extra-nutritious take on an egg toast (and a different option to the popular avocado toast). This recipe contains a slice of seed bread, vegan cheese, kale and eggs.

Read More

10 Plant-Based Proteins for Optimal Health

There are tons of awesome plant-based (aka vegan) sources of protein, rich in nutrients and fiber (and easier to digest than animal proteins) that are important to be including in our diet. Even if you’re not vegan, it’s important to mix up your protein sources and eat some of these healthy, vegan proteins - for optimal gut health (and overall health).

Plant-based proteins have a myriad of benefits, and I highly suggest that everyone start to include a few plant-based meals a week (ex. try doing “Meatless Mondays”), focusing on having BALANCED, nutritious meals with at least one source of protein at each meal.

I share 10 of my favorite plant-based sources of protein in this blog (and tips on how to incorporate them into your diet).

Read More

The Fats, Proteins & Carbs That Will Help You Reach A Healthy Weight

As a health coach, I'm constantly asked about the ideal amounts of carbs and protein for weight loss.

First, I think it's important to address that there is no magic formula because ultimately, everyone is unique, and I fully believe in the principle of bio-individuality.

That being said, I find some general things hold true for most people. When it comes to sustainable weight loss, balanced meals are key.

So while many people swear by no-carb, high-protein diets to lose weight, I have found that small amounts of carbs coming primarily from vegetables is very important and can aid in weight loss.

Healthy fats are also crucial for your health, will help keep you full, and can help you burn fat.

I usually suggest making half of your plate be vegetables (primarily low-starch), and the remaining can be divided between lean protein and healthy fats. But way more important than the percentage of carbs, protein, and fats is your SOURCE of these macronutrients!

Read More

10 Ways to Boost Your Metabolism

I am constantly meeting people that are struggling to lose weight despite eating healthy and working out. Last week I talked about how certain hormones are key to have at optimal levels in order to assist your weight loss. Today I wanted to talk about your METABOLISM, and how your diet and lifestyle choices can either boost or slow down your metabolism. Because ultimately, a strong metabolism helps you to burn more calories, balance blood sugar and regulate hormones, all of which affect your weight (and overall health!).

Unfortunately, as we get older, our metabolism is sadly impacted. However, there is still a lot you can do to boost your metabolism. It’s all about feeding the mitochondria in your cells, which are what burn calories and drive your metabolism.

Read More