Hydration: How Much Do You Need?

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Stanley water cup and True Lemon packets.

I always ask my clients what they drink & how much… And sometimes drinking more water goes on their to-do list!

👉 We are about 60% water! 💦

Adequate hydration is essential for:
💦 Transporting nutrients in the body
💦 Lubricating joints
💦 Digesting food
💦 Regulating body temperature
💦 Supporting kidney and bladder health
💦 Eliminating wastes through sweat, urine and bowel movements

🥤 It’s important to be well hydrated, but be careful not to take it too far by forcing yourself to drink excessively. This can dilute your electrolytes and cause central nervous system issues (and even death–although it’s rare).

Fluid recommendations from The National Academy of Sciences for generally healthy adults:
💦 15.5 cups/day for men
💦 11.5 cups/day for women

This includes water from food, which contributes about 20% of daily hydration.

Not taking food into account, our fluid needs are about:
💦 11 cups/day for men
💦 9 cups/day for women.

☕🍵And yes, coffee and tea count!!
(Keep caffeine under 400mg/day)

💧 Dehydration can cause: headaches, lack of energy, constipation, kidney stones and urinary tract infections.

🥵 Any activity or hot weather that causes you to sweat means that you need to drink more fluids to replace what you lose.

🟡 The color of your urine is a good way to check your hydration. It should be a pale yellow. Dark yellow or amber may indicate you need to drink more.

🥰 And lastly, don’t forget the obvious:
Pay attention and listen to your thirst!

💙Drink enough
💙Not too much
💙 Mostly water

Bonus tip:

🍋If you’re prone to kidney stones, try adding True Lemon to your water (or fresh lemon or lime juice).  Lemon and lime juice contain citrate which may help prevent kidney stones. I always have samples here at my office if you’d like to try it.

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Full vs Satisfied

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Full vs satisfied emojis

Eating is not just about feeling FULL.

It’s about feeling SATISFIED! 😄

🌟There’s a difference.

Full = a physical sensation.
Your belly could feel full but you may not be satisfied.

Satisfied = a mental sensation.
It’s about feeling GOOD after eating! You feel nourished. You may or may not feel full, but you do feel satisfied and are not feeling like you still need something more.

💫 Shooting for satisfaction means you’re less likely to overeat or be preoccupied with food between meals.

👇Tips for feeling satisfaction after eating:

🍽️ Eat a combo of protein, carbs and fat…
Not necessarily all the time, but it does promote satiety and satisfaction.

🍽️ Ask yourself what would really taste good to you…
Maybe you have a “balanced” meal that would fill you up but to make it more satisfying you decide to add some flavors like goat cheese, salsa, guacamole, fresh herbs or butter.
Or you decide some chocolate or a brownie would really round out the meal. Have it! 😋

🙂 Allowing pleasure with food = Satisfaction = Nourishment =
A healthy relationship with eating!

We need both NUTRIENTS AND PLEASURE with our food choices…
Aim for a combo/balance of BOTH! ⚖️

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Fiber Facts & Tips (Printable!)

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A FREE printable handout that I use in my practice to educate clients on:

✅Fiber needs/recommendations

 ✅Health benefits of fiber

✅Soluble VS insoluble fiber

✅Good sources of fiber

✅Tips to boost fiber intake

Handout with fiber needs, fiber benefits and fiber sources.

Fiber handout with fiber sources and tips to boost fiber intake.

Click here to print your free Fiber Facts & Tips

 

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Mindless Eating

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sign in fridge that says You're not hungry. You're bored. Shut the door.

😂 It’s not a bad idea.

But you don’t need a sign in your fridge–

Instead, get in the habit of asking yourself if you’re truly hungry every time you wander into the kitchen looking for a distraction.

🤔 Is grabbing something to eat really what you’re looking for?

🤔 Or is it just an urge that you can either sit with or deal with through an alternate action?

🥱 Can you eat when you’re feeling bored? Of course you can!
But make it a mindful, conscious decision that you feel good about.

🔑 The key to stopping any mindless behavior is mindfulness (aka paying attention).

Mindfulness is the opposite of autopilot. It generates self-awareness and autonomy. You always have a choice. Insert a pause right before automatically reaching for food. This pause is what gives you the power to act or not act in response to your thoughts and feelings.

Mindfulness comes up a lot in nutrition counseling.

(Balance too!) 🙂

🥺 Many of my clients struggle with unwanted eating behaviors like grazing between meals when not hungry or eating after dinner out of habit.

There’s nothing necessarily wrong with doing these things…

➡️ But for a lot of people, they don’t feel like they are in control, these habits are getting in the way of their health and/or weight loss goals– And that doesn’t feel good to them.

💫 When it comes to changing eating habits, introducing mindfulness is essential.

It is the first step towards behavior change.

👁️ All mindfulness really means is: PAYING ATTENTION.

Behavior changes can’t happen without this.

You can’t change what you’re not noticing.

⏸️ Pause before automatically reaching for food.

Check in with your body.
⬇️⬇️⬇️⬇️⬇️⬇️⬇️

Am I hungry? 🤔
What am I feeling right now? 🥱
Do I really want to eat this? 🤨
What sounds good to my body right now? 🧐
How much of it do I need to feel the way I want to feel? 🥰
If I’m not hungry, what is it that my body is calling for? 🤯

💫 You’re interrupting a habitual behavior by bringing in awareness and creating an opening for a different response.

The PAUSE is where mindfulness happens. 👀

And mindfulness is how change happens. 🪄

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Greek Yogurt Gluten-Free Pizza Dough

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This one’s become a regular in my kitchen—I’ve made it multiple times and it’s consistently amazing.

Holds together perfectly, unbeatable flavor, and totally dietitian-approved!👍🏻👍🏻

Ingredients: gluten free flour and greek yogurt

😍 What I love:

Greek yogurt in the crust = sneaky protein boost!
I don’t always pile protein on my pizza, so this trick helps balance things out… brilliant.

Plus, Bob’s Red Mill GF Flour (made with chickpeas, sorghum, and fava beans) adds fiber—something pizza usually skips.
Protein + fiber = satisfaction that lasts.

👨🏻‍🍳 Here’s how…

3 ingredients for the dough:

1 cup Greek yogurt

1 cup gluten-free flour

1 tsp baking powder

Add in some garlic powder if you’d like

Preheat your oven to 400.

Mix together dough ingredients with a spoon and then knead together with your hands.

It will be sticky! Add a little olive oil on your hands to help prevent sticking.

Shape the dough into a pizza crust on parchment paper placed on a baking sheet.

I like to another piece of parchment on top of the dough and roll it out flat with a rolling pin.

Bake for 10 minutes.

Remove from the oven, carefully flip the pizza crust over and bake for another 5-10 minutes.

Remove from the oven, add tomato sauce, cheese and any other toppings and return to the oven for about 5-10 more minutes until the cheese is melted.

Serve with salad or any cooked/raw veggies! 

2 slices of pizza with a green salad

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Make Ramen into a Nutritious, Balanced Meal

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Mug of ramen noodles with spinach, peas and peanut butter.

 There are always ways to nutritionally improve any of your favorite foods– even ramen!

🍜 Tips to Making a Healthier, Balanced Ramen Noodle Soup:

🍤🫘 Add a protein source like chicken, tofu, tempeh, edamame, shrimp or hard boiled eggs. Consider black beans, chickpeas, lentils, cannellini beans or peas too– while these aren’t quite as high in protein, they still provide health promoting plant-based protein plus the benefits of fiber.

🥬🍄 Mix in some frozen spinach for antioxidants and additional vitamins, minerals and fiber. Thaw first by rinsing in a colander– or add it frozen to your hot soup to cool it quicker. Try cauliflower rice, peppers, mushrooms, carrots or mixed veggies for additional nutrients.

🥄🥜 Stir in a big spoonful of peanut butter, almond butter, cashew butter or sunflower seed butter for healthy fats and satiety– this makes your soup creamier and absolutely delicious.

🧂🤏 Use less of the seasoning packet if you’re looking to reduce sodium in your diet. Ramen seasonings vary in sodium content so check your label. If it’s got 20% or more of the recommended daily value it’s considered high-sodium. You can still use the whole packet; it’s just smart to be aware of how many high-sodium foods you’re eating over the course of your day.

🔎 👀 Read the ingredients to see what you’re getting. I like the Lotus brand that makes ramen from whole grains like brown rice, millet and buckwheat vs enriched wheat flour and oil, so you get a little more fiber…

Rice ramen noodle packet by Lotus FoodsNutrition facts panel for Lotus Foods ramen noodles.

🤫 They’re at Job Lot now for $1!

 Remember: Protein, fat and fiber help keep you full longer. If satiety is a goal, add these to your carb-rich meals and snacks to turn down your hunger hormones.

     

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    Date-Sweetened Cranberry Sauce

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    making date sweetened cranberry sauce compared to white sugar

    health benefits of cranberries and dates

    Make cranberry sauce the way YOU like it-

    But here is an option if you’re looking to obtain the health benefits of cranberries without any added sugar.

    chopping dates and adding water to start the sauce

    simmering the sauce to break down the dates and cook the cranberries.

    ❤️ Cranberries contain proanthocyanidins, a chemical compound that gives them their bright color. This inhibits bacteria from sticking to cells lining the urinary tract, so they may help prevent UTIs.

    ❤️ Cranberries are also loaded with polyphenols that have anti-oxidant and anti-inflammatory properties.

    ❤️ Cranberry sauce doesn’t have to be enjoyed only on Thanksgiving day. You can use it as a side dish with any meal, on salads or add it in wraps or sandwiches. It even makes a delicious and nutritious topping to your breakfast oatmeal! 🥣

     

    a note about sweetness and how it's relative and can taste buds can be reset.

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    Girl on yoga mat meditating. Maintaining a healthy body is a lifestyle, not a destination.

    Will This Make Me Fat?

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    quiz with numerous foods like peanut butter and avocados asking which of these is fattening?

    Answer: NONE of them! Read on for an explanation…

     

    “Is ____________ fattening?”

    Common question!
    🤥 But– It’s a myth that an individual food is “fattening.”

    Some foods contain more fat, carbohydrates or calories than others. Also, foods vary in nutritional value:

    🥑🥜 A food high in fat (ex. avocado, nuts, peanut butter) can also contain beneficial nutrients making it a healthy addition to your diet. High-fat does not equal bad or fattening.

    🍌🍠 A food high in carbs (ex. banana, sweet potato) can also contain beneficial nutrients making it a healthy addition to your diet. High-carb does not equal bad or fattening.

    🍪 Some foods are more ultra-processed and have fewer beneficial nutrients (ex. cookies, brownies, ice-cream). These foods taste delicious and provide enjoyment! Lower-nutrient does not equal bad or fattening.

     While it’s smart to be aware of where different types of foods fall on the nutrition spectrum, you can still incorporate ANY kind of food into your diet without it being “fattening.”

     

    Meme about how individual foods are not fattening or not. It's more about how taking in more calories than your body needs over a period of time that causes weight gain.

    💫 Change your mindset from:
    “Is it fattening?”
    to…
    “How does this food fit into my day of eating as a whole?” 💗

     

    girl on yoga mat with a quote about how you won't get fat eating one bad meal and you won't get lean eating one healthy meal. You are what you repeatedly do.

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    Bento box with carrots, blueberries, cottage cheese, turkey, banana, wrap and lara bar.

    Bento Box Cheat Sheet: Printable!

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    Lunch idea! 😃➡️ Make a BENTO BOX!

    Bento box with carrots, blueberries, cottage cheese, turkey, banana, wrap and lara bar.

    Bento Box with baby carrots, everything but the bagel cottage cheese, turkey slices, blueberries, banana, PB&J in sprouted grain wrap and a Lara Bar

    Bento Box Cheat Sheet

    Aim for variety & balance, not perfection:

    🍎🥕🍍🥦 FRUIT AND/OR VEGGIE
    (carrots, celery, bell peppers, broccoli, cauliflower, jicama, cucumber, tomatoes, radish, strawberries, kiwi, blueberries, pineapple, grapes, melon, mango, apple, orange, peach, plum, cherries, figs, dates, raisins, apricots)

    🥚🥑🥜🧀 PROTEIN & FAT
    (cheese, nuts/nut butters, tuna, chicken, turkey, tofu, tempeh, avocado, yogurt, cottage cheese, hard boiled egg, jerky, edamame)

    🥪🍚🍿🫓 CARBOHYDRATE
    (tortilla/wrap, whole-grain bread, popcorn, beans/bean salad, pasta/pasta salad, crackers, hummus, rice, potatoes, granola)

    🍫🍪🍵 😁 ANYTHING ELSE THAT BRINGS YOU JOY!

    Soooo many great possible combos…

    Here are a few of my lunch boxes that I remembered to snap a photo of–

    There is a bit of overlap. 😅 You’ll notice I have my go-tos :

     

     Chicken, cheese, brazil nuts, macadamia nuts, dried apricots, carrots, celery, Tahini Medjool Date Cookies & an apple:

    Bento box with tahini medjool date cookies, turkey, cheese, macadamia nuts, carrots, celery, dried apricots and an apple. 

     

    Beef jerky, Laughing Cow Cheese, mixed nuts/seeds/coconut, apple, peanut butter, peppers, cucumbers & a couple of chocolates:

    Bento box with cucumber, peppers, apples, peanut butter, cheese, beef jerky, trail mix and chocolate.

     

    Turkey, Mary’s Gone Crackers, strawberries, tomatoes, carrots, celery & peanut butter:

    Bento box with turkey, crackers, peanut butter, strawberries, tomatoes, carrots and celery.

     

    Chomps meat stick, grapes, Babybel cheese, walnuts, wasabi almonds, Mary’s Gone Crackers, carrots, celery & peanut butter:

    Bento box with meat stick, cheese, grapes, crackers, carrots, celery, nuts and peanut butter.

     

    Tuna salad wrap, Babybel cheese, blueberries, blackberries, carrots, brazil nuts, macadamia nuts & dates:

    Bento box with tuna wrap, blueberries, blackberries, carrots, cheese, dates and nuts.

     

    Tempeh and guacamole in sprouted grain wrap, apple, carrots, cottage cheese, dried apricots & brazil nuts:

    Bento box with cottage cheese, tempeh and avocado wrap, apples, carrots and brazil nuts.

     

    Cottage cheese, grapes, carrots, celery, apples, oranges, Crunchmasters crackers, peanut butter & a TRUBAR & banana that I had for an afternoon snack:

    bento box full of veggies, fruits, cottage cheese, peanut butter, crackers, protein bar and banana

     

    Peanut butter, jelly and arugula in whole grain tortilla, orange, grapes, carrots & Babybel cheese:

    Bento box with peanut butter and jelly wrap, cheese, carrot, grapes and orange slices.

    Once you know the basic combo of foods to include for balance, you can easily build yourself a tasty, nutritious bento box from foods you (hopefully) have in your kitchen. Most require little to no prep time.

    Remember: Fruit/Veg, Protein/Fat, Carbohydrate & anything else you love that makes you look forward to lunchtime. 💗

    Print your Bento Box Cheat Sheet here!

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    List of vegan breakfast ideas.

    Vegan Food Ideas

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    Fun fact about me: I was vegan for over 12 years! 😲

    It’s been more than 10 years now since I returned to being omnivorous, but I am supportive of anyone who chooses to follow a vegan diet and wants to learn how to do it in a healthy way. 💓

    Here are a few important nutrients you want to ensure you are getting adequate amounts of in a vegan diet:

    ✔️ B12 (you will need a supplement)
    ✔️ Iron
    ✔️ Zinc
    ✔️ Omega-3 fatty acids
    ✔️ Protein
    ✔️ Calcium & D

    You may wonder… What do vegans eat?

    In a nutshell, anything not containing animal products. Vegans eat 100% plants!

    Here are a few examples of some balanced, nutrient-rich vegan breakfasts, lunches, dinners and snacks:

    List of vegan breakfast ideas

     

    list of vegan lunch ideas.

     

    List of vegan dinner ideas.

     

    List of vegan snack ideas.

    👉🏻 Vegan does not necessarily equal healthier.

    There are high-nutrient vegan diets as well as low-nutrient vegan diets. 😊

    (Just like there are high-nutrient omnivore diets and low-nutrient omnivore diets.)

    And just like with any way of eating…

    ✨Variety and balance are key!✨

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