Five Tips for Losing Weight

5 Tips for Losing Weight 

  1. Create awareness of what you are actually eating. Keep a food log and track your meals. You may be surprised at how many little “extras” you fit into your day. Often, they can add up to the same calories as an entire meal.
  1. Exercise consistently. You can only reduce your calories by so much before you burn out of energy or slow down your metabolism. Therefore, exercise is a great opportunity to increase your calorie deficit and increase results. When possible, weight training and functional interval training are the most effective. Also, psychologically, it reinforces us to eat well and stay on track when we exercise regularly.
  1. Hydrate. It’s true that hunger can be mistaken for thirst, and drinking water can make you feel fuller. Water also aids in metabolism. Active women should aim for about 3 liters, and men should aim for 4 liters. A great way to enjoy drinking water is adding slices of fruit, lemon, lime, or mint. Sparkling water is also a great way to switch things up.
  1. Eat slow-digesting, nutrient-rich carbohydrates (think: higher fiber and full of vitamins and minerals). Portion-control is still important, however, because too much of the right carbohydrates can still trigger fat-storage and inflammation. Some great sources are brown or wild rice, quinoa, beans, sweet potatoes, oatmeal, winter squash and other vegetables.
  1. Have a good source of protein with every meal. Protein is satiating (keeps you fuller, longer), reduces blood sugar spikes, and requires more energy to break it down – causing you to burn more calories during digestion than other foods.

Contact Stephanie Brust today for a complimentary diet assessment.  stephanie@gofreshnation.com

Lunch & Learn with Stephanie Brust at Fresh Nation

Stephanie Brust, registered dietitian at Fresh Nation, leads a conversation on the importance of Super Foods and why we need to eat them. Please RSVP. This event is put on by THINK LOCAL and will include lunch (purchase ahead of time).

RSVP FOR LUNCH & LEARN

 

Fresh Nation Hosts Wellness Event

From 5:30 pm to 7:30 pm this Tuesday evening , May 16th, Fresh Nation is hosting a wellness event. Empower your healthy choices with local Doctors, Practitioners & Health-Minded Businesses.  There will be onsite chair massages, give-a-ways and door prizes.  A 10% discount for all restaurant purchases too!  Fresh Nation is located in Plaza La Mer, Juno Beach, at the corner of Donald Ross Road and US HWY 1. The restaurant is next to Loggerhead Fitness.  This event is open to the general public.  Come meet your local wellness vendors and enjoy a yummy healthy meal at Fresh Nation.

 

How to enjoy your veggies

Attention Veggie Haters: Sneaky ways to get your daily dose

It’s safe to say we’ve all heard our parents say, “eat your vegetables,” when we were growing up. But, let’s be honest, even as adults most of us still have a hard time getting in several servings of vegetables every day. The Office of Disease Prevention and Health Promotion recommends 2 ½ to 3 cups per day for women and men, respectively.  Getting in your daily dose has many health benefits, including preventing cancer, heart disease, and stroke, lowering cholesterol, and aiding in weight management.

It’s time to stop treating vegetables like an afterthought. You don’t have to be a vegan or vegetarian to have a diet rich in plants. In fact, the USDA recommends making half of your plate fruits and vegetables (with a larger portion of vegetables than fruit).  So we know what we are supposed to do, now let’s dive into some ways to help you embrace the veggie love.

  • Drink Your Greens

Yes, you read that correctly. Next time you are blending up a protein shake or smoothie, throw in a handful of leafy greens. Spinach and kale taste mild enough that you’ll barely notice it there. 

  • Vegetable “Pasta”

You can use vegetables in lieu of pasta. My favorite alternatives are spaghetti squash and zoodles (use a spiralizer to make zucchini noodles). The best part is that you get to enjoy a large bowl of “pasta”, and feel good about it!

  • Cauliflower Mash

Use a food processor to blend fully cooked cauliflower florets with a small amount of broth (add 1-2 Tablespoons at a time) until smooth. It can be used in place of mashed potatoes, or added to potatoes to hide an extra veggie serving.

  • Vegetables For Snacks

Hummus, guacamole, and yogurt-based dressings all serve as great dips for vegetables. Try to stick to just a few tablespoons because those calories can add up quickly. Don’t like dips? Spread a little natural peanut butter or almond butter on some celery or carrots.

  • Carrot Fries

This guilt-free side tastes just like sweet potato fries. Slice large carrots into sticks and toss with olive oil. Season with salt and pepper. Bake in preheated 450 degree oven for 10 minutes.

  • Kale Chips

You won’t even realize you’re eating vegetables while enjoying this crispy treat. Wash and dry one bunch of kale and tear into bite sized pieces. Drizzle with olive oil and season with sea salt. Bake in preheated 350 degree oven until edges are browned, approximately 10-15 minutes.

Fresh Nation Opens!

 

Fresh Nation is open for business

Fresh Nation, a new, health-minded café opens Wednesday morning in Juno Beach’s Plaza La Mer, promising food that’s “delicious with a purpose.