Quick and Easy Healthy Snacks for On-the-Go

We're all super busy - whether it's working full-time, raising a family, running errands, or all of the above, it seems that we're often short on time.  Somewhere in there, you're also supposed to take care of yourself and your health too.  What if you want to lose weight?  What if you find that you're running around all day, skipping meals, and you have an extra layer or two hanging around your middle that you just can't get rid of?  Believe it or not, having healthy snacks and eating more often during the day could be the key, not only [...]

Protein Powders – Good vs. Bad – What’s the Difference?

It seems there are a million different protein powders out there, so how do you know which one is the best for you? It all comes down to the type of protein used, how it’s made, and the other ingredients in the protein powder. Many poor-quality protein powders have a lot of fillers and other cheap ingredients that affects the overall quality and bioavailability of the protein. It is important the protein is bioavailable and easily digested because that means you get more bang for your buck, and you’ll get the most amount of protein to the muscles, which is [...]

Can Chocolate Help You Lose Weight?

Valentine’s Day is just around the corner and one of the most popular gifts is chocolate – chocolate hearts, chocolate roses, chocolate kisses…. all kinds of chocolate. The question is, can chocolate help you to lose weight? Or can it hurt your efforts? As in everything, it’s all about portion control, so let’s delve into the health benefits of chocolate and see which kind is best for you and your waistline. According to the World Cocoa Foundation, people worldwide consume more than 3 million tons of cocoa beans per year. That’s a lot of cocoa! The Latin name for cocoa [...]

The Resolution Solution

The time for New Year’s resolutions is here! Some common resolutions are to lose weight, exercise more, quit smoking, quit drinking, eat less fast food, drink less soda, spend less money, save more money….. the list could go on and on. However, the most popular resolution by far every year is to lose weight. Even though these resolutions are set with the best of intentions, only less than 50% of people will actually stick to them. The percentage of people that actually keep their resolutions in the long-term are: • 1 week: 75% • 2 weeks: 71% • 1 month: [...]

10 Survival Tips to Maintain Your Waistline this Holiday Season

Maintain an exercise routine throughout the holiday season (or start one now!) Keeping up with an exercise routine is crucial to maintain your waistline. If you’re not currently exercising, aim for 30 minutes, 3 times a week to start. Break it up into two 15-minute increments if necessary. Find other ways to incorporate fitness into your day too, such as parking farther away, or taking the stairs at work instead of the elevator.   Keep healthy portions in mind The holidays are a time when you will be around foods you don’t normally eat. For example, on Thanksgiving, have a [...]

10 Tips to Survive the Holidays in the Office…. and Maintain your Waistline

The holidays are here, which means that magical elves will bring goodies and unhealthy treats to the office. Cookies, candy, fresh-baked goods, chocolate, candy canes, and everything in-between. How do you resist temptation and not eat what you see in the break room when it’s there every day from now until New Year’s Eve? Follow these 10 simple tips to get through the holidays and still fit into your pants on New Year’s Day. 1) Move the goodies out of your line of vision Whatever is in your line of vision, you will be more tempted to eat. Depending on [...]

Stuff the Turkey and Not Yourself

Thanksgiving is almost here, which means football, family, food, food, and more food. According to the Calorie Control Council, the average American may eat more than 4,500 calories and 229 grams of fat! These figures don’t count breakfast or late-night snacking on leftovers, so many people probably eat well over 5,000 or 6,000 calories. No wonder many people’s waistlines expand on this holiday!   The average person needs only 2,000 calories a day to maintain their current weight. Here is a breakdown of the calories in some favorite Thanksgiving foods: • 6oz turkey – 340 cals • ½ cup stuffing [...]

Myths of Metabolism

Do you think that as we age, the metabolism slows down? Not necessarily! Thermogenesis, or the part of the metabolism that process food, actually stays about the same as we age. What is true is that as we get older, we tend to become more sedentary. Many people have sedentary jobs, we tend to become less active as we age, and sometimes it seems easier to relax on the couch rather than to go exercise. Individuals lose muscle mass, store more fat, and their BMR decreases when we become more and more sedentary. This is why people think metabolism slows [...]

It’s Time to Break Up With Your Scale! Read the 4 Steps to Make it Easier….

Step 1: Reduce Your Visits - The first step to breaking up with your scale is to only visit it once a week (I recommend that eventually you weigh yourself less often than that—more like once a month). Visit your scale on the same morning of the same day each week, after you’ve gone to the bathroom; for example, every Monday. Until that day comes along, the scale needs to be hidden. Step 2: Hide It - I don’t care where you put it—somewhere inconvenient is ideal. Try the garage, the attic, the back of your closet, or the bottom [...]

Feeling bloated? Watch this video

It's hot outside, which means you may be dehydrated.  It's also summer, which means fun vacations and trips planned, some of which require a swimsuit.  I love traveling and going on vacation, but the truth is I usually come back a bit water retentive and bloated.  It's usually due to a few too many alcoholic beverages and eating out.  Find out how to beat the bloat in my new video! Beat the Bloat Have fun! Your happy, healthy, not-water-retentive friend, Justine