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Tag: healthy eating

Categories Advice, Exercise, Food, Health, How To, Nutrition, Weight Loss

12 Ways To Eat Healthy While On Vacation

Author Amber Hudler Posted on

It’s summer! Are you planning a fun vacation or getaway? Nervous it will derail your eating plan? I often get asked by clients what they can do to stay on track with healthy eating while they are traveling. It can be a real challenge for some, but it doesn’t have to be. Here are some key tips that I recommend:

  1. Plan your day. Begin with a healthy breakfast that includes plenty of protein to keep you fuller longer. Resist the temptation to begin your day with a sugary breakfast that will induce cravings later and make it harder to stay on track. Plan or pack your lunch and snacks and get some physical activity in – whether it be extra steps, a swim in the pool or ocean, hiking, running or biking. This will allow you to create a calorie deficit. By doing this you can relax and enjoy your evening. You are on vacation after all! This approach works because it’s a good balance of staying in control but also allows some amount of indulgence. 
  2. Set an exercise goal for the week and stick to it. Set a goal for walking, running, a travel workout, or whatever you enjoy. Aim for a set number of workouts per week. Track your workouts in an app or post on social media for accountability and positive reinforcement.
  3. Increase fruit and vegetable intake. Add vegetables to snacks, sandwiches, your morning eggs etc. Opt for fruit as a snack as well. They are lower in calories and really filling. Happy hour on the beach? Pack an assortment of plant based snacks to accompany the beverages. Click the link here for my blog post on healthy snacks when traveling.
  4. Drink (more) water. This is a must. Strive for a goal of half of your body weight (in ounces) or more, especially if you are in the sun most of the day and/or consuming alcohol. 
  5. Focus on protein intake. This can really help to keep you full, deter you from eating heavier carbs, and keep you on track. Aim to have protein at every meal and snack. You can even pack your favorite protein powder or bars to have throughout the week. 
  6. Will you have a kitchen at your vacation destination? If so, shop ahead and stock it with your favorite items. This is one thing I do often when traveling locally. I pack enough for breakfast, lunch and snacks. It definitely saves money and helps me feel more in control. If this isn’t a possibility, shop on the first day that you arrive at your destination. If cooking in, prepare some fun and healthy recipes. Use your favorite websites, blogs, or  grocery store magazines for ideas. Many have really good summer editions right now with some fantastic looking recipes. 
  7. Use a food tracker. This is a personal decision and I’ve seen it done a variety of ways. Some people like to let go of their food journal when on vacation, others feel this is a slippery slope and will make things harder for them when they return. You know yourself best and what works for you. You can also do a partial food journal where maybe you track your water, your workouts and the majority of your day up until dinner. Then, for dinner and beyond you can relax a bit and let it go. It’s completely up to you, but if you feel you would still like accountability while away, a tracker can work. 
  8. Set (gentle) boundaries. This looks different for everyone. It might be setting a limit of eating out 1x per day or getting ice cream 2x per week or choosing alcohol vs. a dessert. Decide what it could look like for you and stick to it.
  9. When dining out, choose which items on the menu you will skip, sample, and enjoy. For example, maybe you will skip the bread basket and dessert, sample the appetizer, and enjoy the entrée
  10. Be mindful of alcohol intake. The average serving of beer or wine is about 150 calories. Mixed drinks and flavored cocktails can be even higher. If you have factored this into your day, great. If not, be aware that this can add on a lot of unwanted calories and sugar, and it for some it can be a trigger for eating larger portions of foods that they would normally avoid.
  11. Adopt a “Maintain Don’t Gain” philosophy. Set a goal of maintaining your weight but don’t stress about trying to lose while you are away. 
    Walk, walk, walk, and walk some more. Being on vacation is a great way of getting plenty of walking in. Whenever possible opt to walk instead of drive. Track your steps daily and see how much you can get in by the end of the trip. 
  12. Walk, walk, walk, and walk some more. Being on vacation is a great way of getting plenty of walking in. Whenever possible opt to walk instead of drive. Track your steps daily and see how much you can get in by the end of the trip. 

For more tips like these or to meet with me personally, contact me here

Categories Food, Advice, Health, How To, Nutrition, Weight Loss

10 Tips For Meal Planning

Author Amber Hudler Posted on

Do you struggle with planning your weekly meals? Does your goal of healthy eating become sabotaged by last minute food choices?

Meal planning is key for maintaining a balanced diet. Here are some simple tips that will set you up for success and help you to stay focused on your nutrition goals.

1. Block off time on your calendar to plan your menu for the following week. It is recommended to plan your meals on a Thursday or Friday, so that you can grocery shop and prep over the weekend. Organize your list by food group: Fruits, vegetables, proteins, starches, dairy/dairy subs, and healthy fats. Strive to make as many foods as possible whole real foods with minimal ingredients.

2. Determine the number of dinners you have in your meal plan. If you double the portions, you will have enough for leftovers. Remember the phrase “cook once, eat twice”. Leftovers can be used for either lunch the next day, or for dinner later in the week. This will significantly reduce the number of meals you need to prepare each week.

3. Make a list of all ingredients needed to create the meals. Ideally, do this while you are at home so that you can take inventory of what you already have. Cross off the items you do not need to purchase. This will help you to greatly reduce costs for unnecessary items.

4. For an additional means of cost cutting, scan store apps, circulars and newspapers for coupons. If you can’t find coupons for the foods in your meal plan, try using coupons for other household goods such as paper products, cleaning products, and personal items.

5. Don’t be afraid to repeat what works. If everyone loves Mexican, keep a Mexican dish on your list each week but just vary what you serve (fish tacos, bean burritos, chicken enchiladas etc).

6. Try using a weekly template. Here’s an example: 2 nights per week poultry; 2 nights per week fish, 1 night per week beef or pork, 1 night per week vegetarian, 1 night per week dining out. Another way to plan a template is by theme: Meatless Monday, Taco Tuesday, Crock-Pot Wednesday, Stir-Fry Friday, etc.

7. Got picky eaters? Try stations or “bars” that provide variety but also satisfy individual preferences. Examples include: Salad bar, taco bar, pizza bar, potato bar etc. Each family member can customize to their hearts delight.

8. Stumped for ideas? Get the family involved. Ask each family member to help you come up with 1-2 meals each week. For kids, have them pick the night of the week the want “their meal” served. Take it one step further and have them help you prepare and serve the meal. This is a great way to get kids more involved in the kitchen.

9. Keep an inventory of meals that are family favorites. Ideally, build this up to 15-20 recipes. You can pull from this inventory each week to allow for non-stressful meal planning.

10. Stock your freezer and your pantry. Load up on beans, whole grains, healthy oils, frozen vegetables, fruits, and proteins. Set aside 1-2 days per month to make and freeze meals. This will really come in handy during busy times when you may not have been able to effectively meal plan.

SAMPLE MEAL PLAN:

SUNDAY: Baked cod, asparagus, sweet potatoes

MONDAY: Broccoli, red pepper, garlic frittata, salad, roasted potatoes

TUESDAY: Fish Tacos (use leftover cod from Sunday), salad (leftover from Monday)

WEDNESDAY: Roasted chicken, broccoli, butternut squash

THURSDAY: Leftovers from Wednesday’s dinner

FRIDAY: Beef stir fry with veggies and rice

SATURDAY: Dine Out

Suggestions like these can make meal planning easy and fun. For more ideas or to book a private session, contact me here.

Categories Advice, Exercise, Fitness, Food, gym, Health, How To, Nutrition, Sleep, Weight Loss

How To Get Back On Track With Healthy Eating

Author Amber Hudler Posted on

I had a great Easter holiday. We spent a couple of days at the Jersey shore, and I’m not ashamed to admit that I indulged in some of my favorite treats. Pizza on the boardwalk, salt water taffy, fudge. Yes, that’s right, I’m guilty. But I loved every minute of the time I was able to spend with my family, away from the day to day stress of life in general. If felt really good to relax and just enjoy myself.

But now it’s back to reality.  Those few days of letting go and giving in to temptation were fun, but it’s time to get back to eating healthy again.

Have you ever found yourself in a similar situation after a vacation or a holiday? If so, recognize that for the most part this is normal. And while for some, it can affect morale and leave you feeling unmotivated to get back to your routine, it is possible with a few easy tips.

Hold yourself accountable – Accountability is one of the best ways to get motivated and stay on track with your goals. One of the easiest ways is to track your food intake. Whether it be through an app or a traditional food log, food tracking works. It can be a real eye opener in terms of calories, fat, and sugar consumed. If food tracking just isn’t your thing, you can still find other ways to be held accountable. Write down your goals, tell a friend, share your progress on social media, or work with a dietitian. Once the accountability is there, you will be much more inclined to stick to a plan.  

Exercise – Get back to your favorite activities. Whether it be the gym, yoga class, walking, golfing, tennis or gardening just make the time to move your body. Commit to 3x per week minimum. Exercise releases endorphins and endorphins make you happy. Exercise will also help you to have more energy, lose weight, and feel great.

Drink more water – One of the simplest things you can do to get back to a healthy routine is to drink more water. Drinking water will help control your appetite and reduce calories if you are using it to replace sugary beverages. Aim to consume half of your body weight in ounces per day. Use a reusable water bottle, have a glass or two in the morning before your first cup of coffee, keep a water bottle  in your car, drink water before your main meals, or plan it into your schedule (Example: Drinking a set amount at the gym) and stick to it.

Double up on the vegetables– Veggies are packed with vitamins, minerals, fiber, and they are low in calories. They are truly your best defense in terms of maintaining a healthy weight. Plus they are delicious! Start out by filling at least half of your plate with vegetables, which is equivalent to two servings. Include a serving or two as a snack and you will be well on your way to meeting the recommended goal of 5-7 servings per day.

Up your protein – I always recommend spreading your protein throughout the day by including protein at each meal – especially breakfast. Protein helps you to feel fuller longer and crave less. It also helps to build and maintain muscle. Strive for at least a quarter of your plate to include protein, which is about 3-4 oz or the size of the palm of your hand.

Get back to meal planning – Plan at least a weeks worth of meals. One simple tip is to prepare 3-4 meals but make double the portion so that the recipe yields leftovers. This will cut your meal planning for a week in half.

Go to bed earlier – Restful sleep promotes hormone balance, which will help you to crave less. Aim for 7-9 hours of sleep each night. If this is something you struggle with, set a goal to go to bed 30 minutes earlier for one week. You’ll be amazed at how much better you feel, and how much easier it is to stick to a healthy eating routine.

To sum things up, we all have those moments in life where we let go, relax, and indulge. I support this in moderation. We need to live life!! But if you find this derails your progress and your motivation know that you are not alone. Let go of the guilt and tell yourself it’s time to get back on track and continue forward with your goals.

For more tips and support, contact me here.

Photo by Peter Bravo de los Rios on Unsplash

Categories Nutrition, Advice, Exercise, Food, Health, Weight Loss

Healthy Eating for the Holidays (Part 2) 7 Strategies to Help You Stay On Track

Author Amber Hudler Posted on

How is it December already? It seems like just yesterday I was enjoying my summer vacation! In any case, it’s here. Are you ready? Do you have a plan? If you’re like most people, you’re feeling overwhelmed.

While this is a joyous time of year, it can also be really stressful. You’re not alone if you find that you’re putting self-prioritization on the back burner and falling off track with healthy eating and exercise.

But it doesn’t have to be this way. A while back I wrote a blog post about how to avoid extra weight gain during the holiday season. In today’s blog, I offer some additional strategies to maintain your health goals and still enjoy a festive holiday season.

Here are 7 additional strategies that I recommend:

  1. Use a food tracker for accountability. This can be really helpful throughout the month as you attend holiday parties that are bound to include those tempting high calorie and high carb apps, desserts, and beverages. I recommend that you track your intake during the days leading up to a party or event, and definitely track the day after. On the day of the party, relax and enjoy. But be sure to get back on track the next day with plenty of lean protein, non-starchy vegetables, complex carbs and healthy fats. Your food tracker will hold you accountable and ensure you’re meeting your needs. I love the app Nutritionix Track and my clients do too.
  2. Set an exercise goal and stick to it. Decide how many times you will exercise or work out in December. Have a friend, personal trainer, or fellow gym goer hold you accountable. Reward yourself with something small when you meet your goal (just don’t reward yourself with food or alcohol). I’m not saying you can exercise your way out of poor eating habits, but it will help you to burn some extra calories, lower stress, and feel great about yourself. Who wouldn’t want that?
  3. Hosting a party or event? Give your favorite recipes a makeover. Replace inflammatory vegetable oils with olive oil or avocado oil. Swap heavy carb and fat based casseroles with simpler options. For example, replace a green bean casserole with green beans sautéed in olive oil and topped with almond slivers; swap mashed potatoes with mashed cauliflower or glazed sweet potatoes with a plain sweet potato topped with cinnamon. Check out my Pinterest page for more ideas.
  4. Adopt a “Maintain Don’t Gain” philosophy. Instead of focusing on losing weight during December, set a goal to maintain your weight. It will lower your stress level and allow you to indulge in moderation.
  5. Ditch the sugary high calorie alcoholic beverages. Many are laden with syrup based mixers that will spike your blood sugar and cause you to crave more sweets. Opt for choices that include sparkling seltzer. It will significantly decrease calories and additives, and it will help to keep you hydrated.
  6. Limit the leftovers, especially desserts. If you are offered leftovers, opt for protein and vegetables. Leave the desserts behind. There will be plenty of those at the party next weekend.
  7. Hitting the buffet? Before getting in line, scope out your options. Seek out the fruit, vegetables, and lean proteins and be sure to fill your plate with those first. Decide which carbs you will enjoy (starchy vegetables are best) and which ones you will forgo. Avoid heavy sauces and fried foods.

Let’s face it, even with the best of intentions life gets in the way. The holidays are no exception. Having a clear-cut plan as you approach this month of celebrations will help you stay on track. Remember that this time of year is about spending time with those you love, and reflection. Stay focused on what really matters, remain positive, and remind yourself that you CAN do this.

 

Interested in learning more about my nutrition counseling services? Contact me here.

Categories Food, Health, Nutrition, Weight Loss

Understanding Macros Part 3: Fats

Author Amber Hudler Posted on

So you’ve learned about carbs and proteins, now it’s time to focus on fats. One of the most important things that fats can do is provide us with fullness and satiety. Plus they taste great! Read on to learn about the right types of healthy fats to include in your diet.

FATS

Historically, fats in the diet have been blamed as a leading cause of heart disease and weight gain. Current science has taught us that this simply is not true. Fats play a critical role in keeping us healthy. You read that correctly – fats keep us healthy. And by including the right type of fats in your diet, you will not only improve your heart health, you may even lose a few pounds while you are at it.

Fats refer to a type of nutrient known as lipids. Lipids include three main groups: triglycerides, phospholipids, and sterols. Triglycerides are by far the most common type of fat both in our diet and in the body. A key characteristic of lipids is that they are insoluble in water. Fats and oils are two main types of lipids. Fats are lipids that are solid at room temperature. Oils are lipids that are liquid at room temperature.

Fats play a key role in the body. Some of the key functions of fats include:

  • Cushioning joints
  • Protecting bones, body organs and nerves from injury
  • Digestion and absorption of fat-soluble vitamins
  • Slowing gastric emptying and supporting digestion
  • Providing satiety at meals
  • Supplying us with energy
  • Preserving body heat and providing insulation to help us stay warm

In our diet, fats can fall into three broad categories: Trans fats, saturated fats, and unsaturated fats.

Most trans fats do not occur naturally in nature. The majority were created by the food industry to promote the shelf life of products. Trans fats work by adding hydrogen to vegetable oil, which causes the oil to become solid at room temperature. Trans fats are by far the worst type of fat you can consume. They are most commonly found in foods such as stick margarine, vegetable shortening, processed foods such as store bought cookies, snack cakes, potato chips, and fried foods at fast-food restaurants. Research has shown that trans fats are a leading cause of elevated cholesterol and heart disease. They raise triglycerides and LDL, lower HDL, increase inflammation and promote insulin resistance.

Saturated fats have been under debate for quite some time. While at one point saturated fats were also thought to be a contributor to heart disease, more current research has shown that the right types of saturated fats can actually be cardio-protective. Saturated fats are found in foods such as butter, coconut oil, marbled red meat, lard, ghee, full fat dairy, fried foods, dessert foods. Obviously, you want to avoid the last two. But the saturated fast found in foods like grass fed butter and coconut oil are the right types of saturated fats. Why? There is some evidence to support that certain types of saturated fats can actually increase the particle size of LDL, making it less harmful then LDL particles that are small and dense. Also, when fats are grass fed (such as butter and red meat) you are also getting a source of Omega-3 fatty acids which can help to raise HDL, your good cholesterol.

Speaking of Omega-3’s, unsaturated fats include polyunsaturated, monounsaturated, and Omega-3 fatty acids. These can be found in foods such as a fatty fish like salmon and tuna, nuts, seeds, flax, chia, avocados, avocado oil, olives, and olive oil. These are the BEST types of fats to choose. They raise HDL, lower inflammation, play a key role in maintaining healthy vision, reduce risk of cognitive decline, and support a healthy pregnancy.

Why does it matter?

The right type of fats are not only health promoting, but they are also satiating. Like protein, fats in the diet digest slower, keeping you fuller longer. Fats will not impact your blood sugar, so by including them you will be able to keep your blood sugar balanced, sustain your energy levels, curb cravings, and overall consume less food.

Key takeaway

Not all fats are bad! Strive to incorporate mostly unsaturated fats in your diet. I typically recommend about 85-90% of your fats should come from unsaturated sources. Use high quality saturated fats about 10-15% of the time. Choose ones like grass fed beef, grass fed butter, ghee, or coconut oil. These types of saturated fats have a better nutritional profile and in the case of grass fed products, contain omega-3 fatty acids. Fats take a longer time to digest, so they provide fullness and satiety. Many unsaturated fats are found to be heart protective.

Summary

If you finish a meal and still feel hungry, you may not be getting enough healthy fat. Fats provide us with satiety, meaning that we will feel fuller and more satisfied then if we exclude them from our diet. Knowing how to properly balance your fats in order to meet your needs will set you on the right path to achieving your goals.

If you’ve made it this far, I’m proud of you! It is my hope that these posts have provided you with some clarity around the right types of macros to eat and WHY.

Want to know your specific macronutrient needs? Contact me here for a nutrition counseling session.

Sources:

Mahan, K.L., & Escott-Stump, S. (2008). Krause’s food and nutrition therapy. St. LouisMissouri: Saunders Elsevier.

Murray, M. T., & Pizzorno, J. (2012). The Encyclopedia of Natural Medicine, 3rd Edition. New York, New York: Atria paperback.

Rolfes, S. R., Pinna, K., & Whitney, E. (2009). Understanding normal and clinical nutrition, eighth edition.   Belmont, California: Wadsworth, Cengage Learning.

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550

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