Nutrition Blog

Who is confused by all the information out there regarding what we should and shouldn’t eat?  Every time I turn around there is some new “fad” diet! This type of eating may help you lose weight, but these diets are not sustainable and you will most likely gain the weight back as soon as you go back to your old habits.

Form A Habit

So the cure is to change your habits… Easier said than done, right? Maybe not. Did you know that it takes 21 days to form a habit? If you can find a balanced, sustainable way to eat and stick with it for 21 days, you are more likely to lose weight and keep it off.  This is where I can help.

Food Log

First we need to understand what you are eating and your current average calorie intake, i.e., food log, food log, food log! If that sounds overwhelming, please contact me and I can give you tips for easy ways to do this for about 3 days. I can also help you understand what the food log is telling you once complete.

Calorie Recommendations

Most women can consume a diet of around 1300-1500 calories/day to lose weight, most men around 1600-1800 calories/day. It is not recommended to reduce calories below 1200 calories/day for women and 1500 calories/day for men. Weight lose and calorie burn is also dependent on your resting metabolic rate (RMR). If you’d like to calculate your RMR to get a better understanding of what your caloric intake should be, please contact me.

Great, so now what do you eat? This depends on your food log and where you might currently have deficiencies.  It also depends on current medications, etc. For specific nutritional information, please contact me and I can refer you to a dietician.

Here is my favorite food list:
  • Steel cut oatmeal/grain cereal
  • Fresh/frozen berries or fruit
  • Walnuts/almonds (raw)
  • Fresh fruits and veggies: apples, oranges, bananas, broccoli, celery, zucchini/squash, green beans
  • Eggs (hard boiled or regular)
  • Tuna
  • Chicken breasts
  • Fish, wild
  • Lean ground turkey
  • Wild rice
  • Quinoa
  • Peanut butter or almond butter (preferably sugar-free)
  • Greek non-fat plain yogurt
  • String cheese
  • Raisins
My Personal Chef

In saying all that, you would think that I cook a lot. However, I have a wonderful friend who is a chef with a home delivery service. If you are in the San Diego area and would like to check out her weekly menu, please click here.

Dietary Supplements

I also use some great supplements from AdvoCare. If you are interested in seeing what AdvoCare has to offer, contact me.