From Binge Eating To Weight Loss

As nutrition coaches, people come to us when they are stuck and not making progress. One particularly challenging and recurring example of this is people who struggle with binge eating and excess weight, both of which they would like to lose for good. It's not hard to see that binge eating (consuming objectively large amounts of food in a single sitting while feeling out of control) is counterproductive to weight loss. What's harder to see is why someone in this situation actually shouldn't try to work on both goals at the same time.

Working on weight loss is counterproductive to binge eating recovery, however, binge eating recovery is the single best step toward attaining a healthy weight.

Is that a mind-bender or what? Let's explore.

Friends and families of our clients who fit this profile often know them as the Super Healthy Eaters, who never seem to eat any sweets, or maybe they are the strict Paleo dieter in their circle of friends. They may have "always been on...

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Why We (Mostly) Don't Do Supplements

My clients, their results, and their personal happiness, matter to me. I work on holidays if they need me, I answer emails at strange times and places, and I read research for hours a week so I can bring them the best practices. It's my responsibility to stay informed on the latest science in nutrition, psychology, and behavior change because they deserve it and I want to call myself an expert and still sleep at night. I want to know my craft, and do it better than anyone else. 

That brings me to the topic of dietary supplements, and why I rarely spend time talking about them, while I talk about all sorts of other things, like sleep, stress, joy, activity, and the benefits of furry pets. 

To say it briefly, my clients have goals involving weight loss, muscle gain, improving sports performance, and eating disorder recovery. In these contexts, supplements are generally a waste of time, and I have mountains of evidence-based, effective strategies...

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10 Things No One Told You About Food Prep, Straight From A Dietitian

Millions of busy adults suffer from food prep problems, which we're going to call "FPP." Are you one of them? Symptoms of FPP include:

  • Possessing 3 or more items in your refrigerator which are furrier than your dog
  • Not having the right things on hand to assemble a meal, so your order Pizza or Chinese
  • Throwing out food on a weekly basis (that once would have been fine to eat)
  • Overeating because you skipped a meal earlier (may cause paradoxical weight gain brought on by grocery shortage)
  • Skipping meals during the workday because you’re too busy to go out and don’t have anything with you to eat
  • Two items in your crisper have achieved sentience, and are battling for dominion over the lower refrigerator
  • Your past google searches include “How many weeks past the ‘sell by’ date can I eat deli meat?”
  • Paleontologists have requested access to items in your freezer

Maybe these are all familiar to you (sounds like you’re afflicted)! Or maybe...

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What To Eat: An Evidence-Based Guide

This question is stationed prominently on many people's minds. Paradoxically, the more you read about nutrition and diet, the less you might feel like you know how to feed yourself. When did it get so confusing? You have to eat something, so what should it be?

Let's go through it, in a comprehensive, science-backed way. We'll answer the question of what to eat, depending on your goal. A woman wanting to run a faster marathon needs to choose differently than her friend who wants to lose weight, and their pal who is worried about preventing cancer has different priorities completely.

  • For weight loss, your most important task is to eat things that help you create a calorie deficit.
  • For sports nutrition, your most important task is to eat foods that help you take in enough energy, carbohydrates, and protein for optimal performance and recovery.
  • For disease prevention, you want to choose foods that are high in some nutrients, and low in others
  • For mending a disordered relationship...
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4 Tricks to Eating Well on Night Shift

A lot of things aren’t ideal about working the night shift, but you knew that already.

Noting being able sleep is obviously the big one.

But then there’s also the wacky nausea-hunger hybrid you get when you’re suuuuuper tired. There’s the fact that nothing but candy can sound good at 2 am, and you brought tuna salad for “lunch”.

There’s the crazy hunger the following day.

And the heartburn from too much coffee.

If you work some day shifts too, there’s a weird long day and a weird short day on either side of your night shift as you transition into and out of vampire schedule.

There certainly are a handful of challenges, but don’t make the mistake of confusing difficulty for impossibility. It’s not impossible to eat nutritiously or practice healthy habits with night shift work, you just need a system.

Trick 1: Don’t Think About “Eating 3-4 Meals a Day”; Think About Eating Every 4-6 Hours You are Awake.

This...

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