The Skinny on Natural & Artificial Sugars

nutrition education Mar 09, 2020

Sugar is a big focus in health and nutrition. Cutting back can improve your health and help you lose weight… and artificial sweeteners are one way that helps people accomplish that. However, these artificial sweeteners aren’t as benign as people once thought. Let’s dive a little deeper. 

What are Artificial Sweeteners? 

Artificial sweeteners (often called low-calorie or non-nutritive sweeteners) are synthetic chemicals that stimulate the sweet taste receptors on the tongue, much like sugar would. 

Artificial sweeteners are often the topic of heated debate. While they have been declared safe by US regulatory bodies, and many people use them to reduce their sugar intake, health claims and long-term safety concerns require more research. They are claimed to increase your risk of cancer and harm your blood sugar and gut health.

Here are the most common artificial sweeteners (we will go into natural sweetener alternatives later on):

  • Aspartame (Equal,...
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Why Weight Loss Gets Harder the Longer We Try

nutrition education Feb 23, 2020

You’ve tried every diet.  You succeed at first and see progress, but then somewhere along the way it stops working.  At that point, usually 1 of 2 things happens: 

  • You slash calories even more, or start working out more, and may see a bit more progress, but eventually it stalls out again.  And no matter what you do, you can’t get anything to budge anymore. You may even start to see weight come back on!
  • You give up and say screw it, this isn’t working anymore and revert back to old habits.  Which typically makes the weight come back, and sometimes with interest.   

Honestly, you may even be doing everything right and STILL see weight loss plateaus.  

But why?  What is happening and what can we do about it?? 

The Body’s Response to Calorie Deficits and Weight Loss

For us to lose weight, we must be in a calorie deficit.  People love to argue against it, but research continues to show that a...

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Does Food Quality Matter?

nutrition education Feb 08, 2020

Tracking food, counting macros, weighing and measuring…. Just because something might “fit your macros”, does it mean it’s fair-game? While macro-counting can be nice because it gives you flexibility to potentially still eat the foods you love and crave, it definitely doesn’t mean you SHOULD be just drinking protein shakes all day to meet your protein goals, and hit your carbs and fats by eating donuts. I can tell you, you will NOT feel very well or be very healthy if you continually do that (but, no, I’m not completely anti-donuts.)

So IS food quality important? And just HOW important are we talking? 

I’m sure you can guess where I’m going with this, but YES, VERY!!! 

What do we mean by quality foods? 

When we talk about eating quality foods, we mean eating more “real” foods, like fruits, vegetables, meats, fish, nuts, and seeds…. and limiting/eliminating the following in your diet: 

  • Pesticides...
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What You Need To Know About "Keto"


What is the Ketogenic Diet? 

“Keto” is a fad diet that seems to be all the rage right now. It is characterized by very low carbs and very high fat, especially relative to the “typical” American diet. While it can be effective for losing weight quickly, it’s important to understand the nuances and potential downsides as well, so before you throw out all the carbs in your cupboard, let’s take a deeper look. 


How does the Keto Diet work? 

The standard keto diet calls for roughly 75% fat, 20% protein, and 5% carbs, so low carb, moderate protein, and high fat. This reduction in carbs in favor of fat raises blood ketone levels and puts your body into a metabolic state called ketosis. When this happens, your body becomes more efficient at burning fat for energy. It also turns fat into ketones in the liver in order to energy for your brain and low intensity exercise. Keto diets can cause massive reductions in blood sugar and...

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Does Intermittent Fasting Speed Up Weight Loss?

nutrition education Jan 12, 2020

Intermittent Fasting 101

Intermittent Fasting (IF) has had a surge in popularity lately as one of the hot “new” health and diet trends. So what’s all the fuss about? Many studies show that it can have powerful effects on your body and brain, and may even help you live longer. But will it help you lose weight? How do you do it? Here’s a breakdown of  IF, what the benefits and drawbacks are, different styles, and the most common questions answered! 

What is Intermittent Fasting? 

Intermittent Fasting is essentially just a time-restricted eating pattern in which you cycle between periods of eating and fasting. It doesn’t have rules about what you should eat, or how much, but rather just dictates WHEN you eat (so it’s more of an eating pattern than a “diet”). The concept of fasting isn’t new, and many will point out that fasting has been common throughout human evolution - from our hunter-gatherer days to religious and...

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How to Dine Out Without Derailing Your Nutrition Plan

nutrition education Nov 21, 2019

How to Eat Out Without Derailing Your Nutrition Plan

So you’ve been crushing your nutrition lately, you’re seeing great results, but you know you’ve got a dinner party/wedding/event/work lunch coming up. Don’t fret! Just because you’re making all these positive health and lifestyle changes doesn’t mean that you have to let eating out once in a while stress you out or throw you completely off track. 

Here are a few tips on how to order at a restaurant without derailing your nutrition goals: 

  1. If I know where we are going or what we are having, I always check the menu in advance. Then I can form a plan ahead of time (and possibly can pre-track the meal so I can adjust my macros for the rest of the day accordingly!) What’s even better is when I can be the one to pick the restaurant so I can make sure I can order something in-line with my goals that I’ll still enjoy! 
  2. Don’t add any extra liquid calories with sodas,...
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