Sports nutrition · Uncategorized · Weight loss

HOW MUCH PROTEIN SHOULD WE EAT?

Protein is essential for our health (and looks). We need it to make tissue (like muscles), hair, enzymes, skin, antibodies and many other things in our bodies. There's a ton of confusing information regarding how much protein to eat. Proponents of body-building and increasing lean body mass suggest to consume as much as 1-2 g… Continue reading HOW MUCH PROTEIN SHOULD WE EAT?

Busting the Diet Myth · Uncategorized · Weight loss

What’s your ideal weight?

Ideal weight - is it even a thing?! I don't quite agree with it, mine is such and such and my friend's, who's my age/height - 10-15 pounds different and we both look fine (or even great 🙂 Here's a quick reference guide, based on current measurements and methods: BMI - Body Mass Index, which… Continue reading What’s your ideal weight?

Intuitive eating · Personalized Nutrition · Weight loss

How to beat cravings

Cravings hit - whether due to hormonal fluctuations (often as PMS in women), seasonal changes, shifts in microbiome (gut bacteria), some prescription medications or simply due to a concerted effort to eat less for weight loss - we all go through periods of time when we are hungry - All. The. Time. It often becomes… Continue reading How to beat cravings

Personalized Nutrition · Weight loss

Does intermittent fasting work for weight loss?

Does intermittent fasting work for weight loss?Intermittent Fasting (IF) is an eating approach in which you go without eating for 12-18 hours straight. Let's say you have your dinner at 6 pm and your next meal is breakfast at 8 am - you've just passed 14 hrs without eating. Many people claim that IF helps… Continue reading Does intermittent fasting work for weight loss?

Uncategorized · Weight loss

A Word on Processed Food

As a nutritionist, I know that weight gain is a multifactorial process, involving excess energy intake vs. expenditure, genetic and metabolic differences, emotional dependence on food and other physical and psychological conditions. However, when I’m asked to single out one particular reason – without a doubt it is overconsumption of processed foods 🍟🍕🍭🍬 Processed foods… Continue reading A Word on Processed Food

Intuitive eating · Self-improvement · Weight loss

Holidays and weight worries

Airport fair on Thanksgiving Day  Hi guys! Happy Thanksgiving! My traditional celebration takes place in Bethesda, MD, where my brother-in-law lives with his wonderful wife and two daughters. Monica’s turkey is the best tasting bird in the world! She’s got a secret recipe that I haven’t been able to crack, no matter how many times… Continue reading Holidays and weight worries

Intuitive eating · Self-improvement · Weight loss

How practicing self-care can help reduce non-hunger and emotional eating

Non-hunger eating often (but not always) refers to emotional eating. The type of eating we’d engage in when we are sad, happy, angry, anxious, frustrated, bored, depressed, etc. Its sole purpose is to soothe the emotion if it’s a hard one to handle – like sadness or frustration; or to commemorate it – when we… Continue reading How practicing self-care can help reduce non-hunger and emotional eating