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My goal is to help you feel empowered through healthy sustainable habits, not only with nutrition, but as well with fitness and lifestyle. I don’t believe in depriving yourself, eliminating food groups or practicing restrictive diets will ever be the way to create lasting change or balance in your life. Remember, what is sustainable is maintainable!

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Officially 2 days out from what’s looking like a very wet and humid race (if it doesn’t get canceled). Here’s another day of eating intuitively with a focus to build meals with enough carbs and protein to keep me fueled so I can perform my best.

Had questions on my macros- I haven’t tracked macros in over two years, maybe three. I’ve been at maintenance during that time period just eating mindfully and ensuring balance on my plate. Personally, I don’t think I have ever looked or performed better in my training. Have I been leaner? Sure, but that’s not my focus these days (totally okay if it’s yours). My focus is my performance (big thanks to Endurance Moves via @movesbymadeline for developing a seamless program to facilitate my goals).

I promise, when you stop chasing skinny and start chasing strong, fueled and healthy, the physique you work tirelessly for comes naturally. That’s a hard concept to grasp for a ton of people and I get it. I used to be the person that needed to track every morsel of food I ate. It doesn’t serve me anymore. I chose to learn from macros to be able to build a balanced plate and enjoy a balance with all foods.

If anyone can name the ritz cracker PB dessert, that’d be great 😂

Full day of eating- four days out from my half marathon! I haven’t tracked macros in over two years, so friendly reminder you don’t have to track to reach your goals. I stick to building balanced meals, ensure plenty of protein, carbs, fats and fiber.

Five days out from my first half marathon! Let’s go over some balanced meals to keep me fueled and perform my best on Saturday!

Came for the turkey, stayed for the cat

Happy Thanksgiving!

Remember, it's okay to prioritize your well-being, especially during the holidays. You deserve to enjoy the festivities without feeling triggered or uncomfortable!

This week can cause stress for some, so let’s go over my tips for the holidays.

Remember, Thanksgiving is about more than just numbers on a plate. Enjoy your friends, family and food and have a very happy Thanksgiving!

Tell me one dish you’re most looking forward to on Thanksgiving!

Let’s talk glycemic index – a powerful tool in understanding how different foods affect our blood sugar levels. The glycemic index ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise blood glucose. High-GI foods cause a rapid spike, while low-GI options provide a more gradual release of energy.

The three main categories:

1. Low-GI Foods (0-55): These foods are digested and absorbed more slowly, leading to a gradual and sustained rise in blood sugar. Examples include most fruits and vegetables, whole grains, and legumes.

2. Medium-GI Foods (56-69): These foods cause a moderate increase in blood sugar and include certain fruits, whole wheat products, and some types of rice.

3. High-GI Foods (70 and above): These foods cause a rapid spike in blood sugar and include white bread, sugary cereals, and certain processed snacks.

Making mindful dietary swaps can be a game-changer to your diet. These choices not only help stabilize blood sugar levels but also contribute to sustained energy throughout the day.

And again, not demonizing any of the foods on the left side. I personally prefer white rice over brown rice and eat it weekly, but I always pair my carbs with plenty of protein and adequate fiber to aid.

Understanding the glycemic index can be useful for several reasons:

1. Blood Sugar Management: For individuals with diabetes or those looking to manage blood sugar levels, choosing low-GI foods can help maintain more stable blood glucose levels throughout the day.

2. Energy Levels: Low-GI foods provide a more sustained release of energy, helping to prevent energy crashes and promoting feelings of fullness, which can be beneficial for weight management.

3.Overall Health: A diet consisting mainly of low to medium-GI foods may contribute to better overall health, as it often includes a variety of nutrient-dense foods such as fruits, vegetables, and whole grains (and don’t forget better skin if you watched my last reel on diet’s effects on acne).

Remember, it's not about strict diets, but rather making informed choices that benefit your health. Small, consistent changes can lead to significant improvements over time.

What’s the relationship between diet and acne? Quite a bit!

The consumption of fiber leads to the production of short-chain fatty acids, such as byproducts like pyruvate, promoting regulatory T cells (Tregs). These Tregs are crucial in regulating immune responses, a pivotal element in managing chronic skin conditions like acne. 🥦🍏

Additionally, saturated fats have the potential to trigger inflammatory responses, potentially exacerbating acne. 🍔🍟

How about carbs? High-GI diets can worsen acne, while low-GI diets can help reduce breakouts. Simple dietary swaps can transform your skin and promote clarity. 🍝🥗

The Western diet is rich in processed foods, which often drives inflammatory responses and allergic reactions. Transitioning to a Mediterranean-style diet can mitigate these effects, ultimately promoting better skin health. 🥗🍷

Wondering about supplements? Well, firstly a supplement is just that- supplemental. But, curcumin, vitamin D, and Omega-3 fatty acids are key players, along with the importance of probiotics in maintaining a healthy gut microbiome, an essential component of radiant skin. 🌞🍃

Worth mentioning- Enhancing the diversity of your gut microbiome, reducing environmental toxin exposure, and repairing your skin barrier are crucial steps toward healthier skin. 🌿💧

Additionally, there is a consistent increase in acne associated with milk consumption, with a stronger link to non-fat milk. Whey and casein in milk trigger insulin and sebum production, contributing to breakouts. 🥛

In conclusion, our diet plays a significant role in the health of our skin. Making informed dietary choices is key to managing chronic skin conditions and promoting clear, vibrant skin. Remember, it’s not just about what you put on your skin but also what you put into your body that matters. 🍎🥕

Big thanks to the FNCE presenters and slide creators:

Ian Myles, MD, MPH, Robyn Johnson MS, RDN, LD and Jennifer Burris PhD, RD, CSSD, CDCES, CNSC

Weekend in photos

Your nutrition journey consists of different phases, each with its own purpose: you may be dieting, reversing or sitting and living at maintenance. As a nutritionist, far too often I see people living in prolonged caloric restriction, simply due to food choice. But why?

The pervasive influence of diet culture and societal pressure to maintain a slim physique can encourage people to stay in a low-calorie phase long-term, even if it's not sustainable or healthy.

Lack of knowledge or guidance: Some individuals may not have access to proper nutrition education or guidance from qualified professionals, leading them to follow low-calorie diets out of ignorance or a lack of understanding about nutrition.

Perceived health benefits: Some people may believe that a low-calorie diet is the key to overall health when in reality its leading to poor vitamin and mineral intake, a lack of fiber, and can jeopardize both hormonal and thyroid health.

Let's explore how dietary swaps play a role in these phases.

Deficit- reduction of overall calories

In the deficit, you're actively cutting calories to lose weight. This is where you can make strategic swaps for lower calorie items, like choosing egg whites instead of whole eggs, or utilizing olive oil spray versus olive oil, adding in more voluminous low calorie veggies. And while these dietary swaps can be helpful, it’s important to remember you are not meant to live in this phase.

Reverse Dieting- Gradual Increase

During a reverse, your goal is to increase your calorie intake slowly to work your way back up to maintenance. This phase is optional, but super handy if you are not used to a maintenance intake. In this phase, someone might be gradually transitioning to include more calorically dense items versus the low cal swaps.

Maintenance - Balance & Sustainability

Finally, in maintenance, you aim to find balance and sustainability. This is where you can choose the option that suits your taste and goals but you provide you with a bit more caloric density so you are not living in a deficit.

Understand that your nutrition journey is a dynamic process, but it is not meant to be low calorie for long term.

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