It’s crazy how some of your well-intentioned food choices might actually be throwing you off your wellness game.  

Many products marketed as “healthy” foods can seriously derail off your fitness and nutrition goals.  

Here I’ll show you 6 of these foods and alternatives for smarter choices without sacrificing the joy of good food. 

1. Granola and granola bars  

Why they seem healthy: They often contain oats, nuts, and dried fruits, which are perceived as healthy ingredients.  

Why they may not be: Usually, they’re loaded with added sugars, artificial sweeteners, and unhealthy fats. Some granolas can be as calorie-dense and sugary as candy bars. 

Smart choice: Steel-cut oats, chopped almonds or nuts, dried unsweetened coconut, and sesame, flax, or chia seeds. Top it with fresh blueberries, strawberries, blackberries, or raspberries. 

Intermittent fasting is a lifestyle hack that’s changing the game for better weight management, higher energy, and optimal health.  

It can redefine your relationship with food and contribute to a sustainable and fulfilling lifestyle. Intermittent fasting is not a diet; it’s a paradigm shift that can be the key to unlocking the secrets to reap extraordinary health benefits. 

Here are 6 tips to help you kickstart your intermittent fasting practice and stick with it: 

1. Beforehand. 

Reduce sugary and processed foods for one week before getting started. Aim for five intermittent fasting days per week, allowing two flexible days. 

2. Start small.  

Choose a fasting window that fits into your existing routine. Start with a 12-hour fasting overnight and gradually extend it as your body adjusts. The time you choose to open your eating window can be flexible as long as you close it within the total time you have planned.  

Have you ever found yourself enticed by the promise of a magic pill or superfood to turbocharge your immunity? Understanding how to boost your immune system can be tricky, especially with the abundance of well-packaged myths masquerading as facts. 

What is the immune system? 

Your immune system is a complex network of cells, tissues, and organs, which perform the vital task of defending your body against infections and diseases. Even if you become sick, a strong immune system can often keep the illness from becoming severe or life-threatening.   

While a strong immune system is key to keeping you healthy, it does not necessarily make you invincible. Each one of us is unique, and our immune system may respond differently to various challenges. 

Now, let’s debunk some myths about immune system boosters: 

Myth #1: Mega doses of vitamins and supplements 

Have you ever felt a sense of being caught in a vicious weight loop, like a self-perpetuating trap? Humans have a remarkable ability to sustain and reinforce habits and behaviors whether positive or negative. The cool thing is that the very mechanism feeding your vicious cycle can be used to your advantage, breaking the cycle, and putting you on track for healthier habits.  

Here are 4 practical strategies to kickstart your weight management journey using the dynamics of vicious to virtuous cycles. 

1. High-sugar foods and drinks vs Nutrient-dense foods and hydration: 

Consuming foods and beverages high in added sugars can create a vicious cycle. These items often provide a temporary energy boost followed by a crash, leading to increased cravings for more sugary snacks. 

Opting for nutrient-dense foods sets the foundation for a virtuous cycle. These are foods that provide essential vitamins and minerals. They sustain your energy and satiety, curbing cravings for sugary foods.  

Water is the best drink to keep you well-hydrated. It aids your digestion, promotes a strong immune system, helps your body detoxification, and boosts your metabolism. When you are well-hydrated it’s less likely to mistake thirst for hunger.   

Did you know that several hormones are related to sleep and weight control? 

Here are four of these hormones and how to tap into their mechanism of action to optimize weight loss even while you sleep. 

Weight regulation by Leptin, Ghrelin, Insulin, and Cortisol:  

1. Leptin

Often referred to as the “satiety hormone,” leptin is produced by fat cells in your intestines. It tells the brain when you’ve had enough to eat. Leptin helps to regulate your body’s energy balance by suppressing appetite and increasing energy expenditure. Sleep deprivation can disrupt leptin production, contributing to increased appetite and weight gain, so get adequate sleep to maintain healthy leptin levels. 

2. Ghrelin

Contrary to leptin, ghrelin is known as the “hunger hormone.” It is primarily produced by your gut and signals to the brain when it’s time to eat. Ghrelin levels typically rise before meals and decrease after eating. Lack of sleep or poor sleep quality can lead to an increase in ghrelin levels, promoting feelings of hunger and cravings for high-calorie foods. Prioritizing quality sleep is crucial for keeping ghrelin levels in check and preventing overeating. 

I bet you’ve heard that processed foods are bad for you, but not all of them are created equal. They can be your ally to make your healthy choices easy and convenient.

If you’re looking to reach optimal health, including maintaining a healthy weight, the most important lifestyle piece is your diet. Of course, regular exercise, good sleep, and minimizing stress are also part of a well-balanced life.

Here are some tips for you to recognize the 4 main kinds of processed foods.

Non-processed or minimally processed foods have undergone some form of alteration from their natural state. This could involve washing, chopping, freezing, or pasteurizing.

Processed culinary ingredients are usually added to food and rarely eaten alone, such as olive oil, butter, dry spices, vinegar, and vanilla extract.

Processed foods are made from a combination of the first two groups.

Ultra-processed foods are made from heavily modified and industrially formulated ingredients. They often contain a long list of additives, preservatives, and artificial ingredients.

Can you imagine that a single meal skipped can turbocharge your brainpower? Intermittent fasting unlocks the wonders of the brain-gut connection. Your brain function and health are affected by trillions of microorganisms in your gut.    

1. Brainy Bonanza: Fasting flips the switch on brain power with a surge of brain-derived neurotrophic factor (BDNF) – the brain’s very own cheerleader squad! It’s like a pep rally for neurons, boosting brain growth, enhancing cognitive function, and protecting you against neurological disease. Your brain-gut communication is constant and bidirectional through the vagus nerve. This intricate network allows emotions to influence digestive processes and vice versa. 🧠 

2. Gut Guardians: Fasting fosters a thriving community of diverse beneficial bacteria in the digestive tract. Microbial diversity is essential for maintaining your gut health, supporting digestion, and bolstering your immune function. With every fast, you’re building a bustling metropolis of beneficial bugs. Optimizing your gut microbial structure enhances anatomical and functional changes in the brain. A healthy gut microbiome improves mood, cognition, and overall well-being. 🦠

3. Metabolic Magic: Fasting is your ultimate metabolic makeover. It triggers metabolic adaptations that promote fat burning and weight loss. During fasting periods, your body switches from using glucose as its primary fuel source to burning stored fat for energy. This metabolic transition not only promotes fat burning but also triggers the production of ketones, which serve as an alternative energy source for the brain. This brain-friendly fuel not only sustains cognitive function but has also been associated with increased focus, mental clarity, and improved mood. 🔥 

If your lost weight is creeping back, you’ll love these hacks.

Regaining weight after losing it is a common issue for many people, and it can happen for a variety of reasons. Understanding these reasons can help you develop strategies to prevent weight regain. Here are some key factors and how to overcome them.

✅ Unsustainable Diets: If you lost weight through restrictive diets that are difficult to fit in with your lifestyle, it’s time to change that.  Long-term results are linked to food choices that you like and are easy to attain. Developing tiny diet habits little by little is more sustainable. It allows for gradual adjustments that fit seamlessly into your lifestyle. It’s important to find pleasure in eating as it fosters a healthy relationship with food. Enjoying your meals makes it easier to stick to a satisfying, nutritious, balanced diet and maintain your weight over time.

My heart started racing as I drove through the gated golf community towards Dr. Loretta Ford’s (Lee) house for the first time (she gave me permission to share a version of this story a couple of years ago).

I couldn’t believe that I was part of the health professional team taking care of my hero! Dr. Ford was the co-founder of the Nurse Practitioner profession over 60 years ago, and I was humbled to serve such a legend.

What a gift to have known Dr. Ford personally and to have had her friendship! When we talked on the phone, we said I love you we actually meant those words.

Dr. Ford was a beautiful and elegant lady at the age of 104. She was full of light from her inside out. Her mind was sharp, and her sense of humor permeated her conversations.

This little seed packs a big punch as a weight-loss aid. Chia seeds offer a straightforward yet effective solution for managing your hunger and boosting your metabolism. 

Chia seeds, tiny powerhouses of nutrition, can be your secret weapon in achieving a leaner and stronger body. Packed with fiber, protein, and essential omega-3 fatty acids, they offer many health benefits that can support your fitness and weight management goals.   

Chia seeds are great for weight loss due to their high fiber content and ability to absorb water. They expand in your stomach, creating a feeling of fullness that can help curb overeating and reduce snacking.  

Their soluble fiber also aids digestion and stabilizes blood sugar levels, preventing energy crashes and cravings. Additionally, their rich protein content supports muscle maintenance and growth and further enhances your metabolism.  

Here are 10 tips to incorporate chia seeds into your diet: