The Nutrition Vault

the healing power of humor

2013-03-05T08:33:00.000-08:00

xoxo
Danielle

source: http://www.greatcleanjokes.com/

Meatless Monday!

2013-02-15T12:34:00.000-08:00

I read an article in January's issue of Today's Dietitian which sparked my interest in the Meatless Monday campaign. Meatless Monday is a non-profit initiative to help individuals reduce their meat consumption by the recommended 15% which will improve not only your health but also your carbon foot print.

Some of the health benefits of cutting out meat one day a week include:

reducing risk of heart disease
limit cancer risk
lowering cholesterol
lowering blood pressure levels and hypertension
fights type 2 diabetes
improve your diet by increasing fiber and lowering saturated fat and total fat intake

Some benefits for our planets include:

reduce carbon foot print – it is estimated by the UN that the meat industry generates about 1/5 of the man-made greenhouse gas emissions
reduce water usage – the usage of water for livestock are much larger then needed for vegetable of grain growth. (1800-2500 gallons of water go into one pound of beef)
Reduce fuel dependence – 40 calories of fossil fuel goes into the production of 1 calorie of beef as opposed to 2.2 calories of fossil fuel into making 1 calorie of grains.

With all these benefits no wonder the meatless Monday movement gets so much support! Some supporters include Chef Mario Batali, Oprah Winfrey, food activist Michael Polland, The Food Network, and Gwyneth Paltrow.

Go to www.meatlessmonday.com to pledge to me meat less every monday and for recipes!

xoxo,

Danielle

I also write a blog for the fresh diet

check it out here:

http://blog.thefreshdiet.com/category/food-for-thought/fresh-advice/

Dietary posttasium health benefits

2013-01-18T12:50:00.004-08:00

In the most recent Today's Dietitian I read an interesting article about the vast health benefits of dietary potassium that I thought was interesting.

Increasing potassium intake is a big factor of the DASH diet which I have spoken about before.

According to the article, individuals should be intaking about 4,700 mg/day of potassium but actually the average intakes only 1,755 mg/day. Only 2% of Americans meet the daily requirement for potassium intake.

Potassium has a role in controlling the electrical activity of the heart, regulates acid-base balance, building muscle, and making proteins.

It is important to note that supplements are discouraged due to the adverse effects of high amounts, and getting more potassium from foods is recommended.
The easiest way to get more potassium in your diet is from fruits and vegetables.

The health benefits of potassium include:

Protect your heart

higher potassium intake is linked with lower blood pressure
20% reduced risk of dying from any cause
37% lower risk of death from heart disease and ischemic heart disease
reduces risk for a stroke
protect your heart and prevents heart disease even if you do not have high blood pressure

Prevents muscle wasting

High potassium intake defends against loss of muscle mass that is naturally associated with aging and is associated with higher lean body mass and muscle
protects against sacropenia which is progressive loss of muscle mass

Kidney Stones

Reduces against the risk for kidney stones

Fruits and vegetables highest in potassium

Swiss Chard
Lima Beans
Squash
Spinach
White Potato
Parsnips
Pumpkins
Kohlrabi
Tomato Juice
Sweet Potato
Banana
Apricots
Orange
Raisins

The best way to get these health benefits is along with consuming less sodium.

Xoxo,
Danielle

diet sweetners are associated with higher weight gain

2012-11-30T09:12:00.000-08:00

A new study in rats found that non nutritive sweeteners, aspartame (used in diet coke and pepsi) and saccharin (sweet and low,) are associated with a her body weight.

rats that consumed these non nutritive sweeteners, even though both groups consumed same amount of calories per day, had higher levels of weight gain than the rats who were fed sucrose, standard table sugar.

29 rats were involved in the study, and half the rats were fed yogurt sweetned with sucrose and half with the aspratame and saccharin. Both groups consumed the same amount of calories per day, the rats that ate the yogurt with sugar ate less of the other foods during the day and the rats who ate the yogurt with the sugar substitute compensated for the calories saved by eating more food that day.

The study concluded that the addition of the sugar substitute resulted in higher weight gain compared to the regular sugar yogurt, despite the fact that total calorie intake for the day were similar in all groups.

This suggests that non nutritive sweeteners like saccharin and aspartame induce weight gain in other mechanisms such as reducing calorie expenditure or promoting fluid retention.

More studies need to follow in humans to confirm this, but my belief has always been that regular sugar, sucrose, in small amounts is better than sugar substitutes.
Read my previous post here that associates diet soda with higher fat storage.

xoxo,
Danielle

The Fresh Diet

2012-11-30T08:55:00.001-08:00

I am the new nutritionist at The Fresh Diet, a gourmet meal delivery system that sends you calorie controlled fresh and delicious food to your door.

I have a blog with them,
check it out:
http://blog.thefreshdiet.com/category/food-for-thought/fresh-advice/

and check out thier site for more information:
www.thefreshdiet.com

I received these meals my self for two weeks and it is delicious and convenient

Post more stuff soon!!

xoxo,
Danielle

10 superfoods for your health

2012-11-13T12:26:00.002-08:00

A superfood is a food that has benefits to our health beyond just the nutrient it provides.
Here is 10 super foods for you to enjoy!

Blueberries

Fights Cancer
High in antioxidants
Low in calories
Lowers cholesterol

Salmon

High in omega 3 fatty acids
lowers risk of heart disease and inflammation in the body
good source of lean protein

Eggs

limit to one whole egg per day
high in choline which blocks fat from being absorbed by the liver

Almonds

high in the good fat
enjoy a handful of almonds twice a week
good source of fiber and monounsaturated fatty acids

Green Tea

increases metabolism
high in antioxidants that fight cancer

Broccoli

only 30 calories per cup
high in fiber and vitamins
helps fight cancer

Quiona

a great source of protein and whole grains
filling and delicious

Yogurt

always choose low-fat or fat free
good source of calcium
helps slow production of cortisol which slows your metabolism

Beans

all beans are a super food!
Low in calories, high in fiber and protein
Super filling

Dark Chocolate

enjoy small servings as your desserts
Lowers risk of heart disease

xoxo,
Danielle, RD LD/N

Source:
http://www.cnn.com/2012/11/05/health/superfoods-weight-loss-nutrition/index.html?hpt=he_c2

Losing weight, on any diet, lowers inflammation in the body

2012-11-06T12:53:00.000-08:00

I have written numerous articles on why anti-inflammatory foods and diet is the key to long-term health.

Inflammation is the body's natural response to injury, however, fat molecules secrete material that increase the body's inflammation without any injury or need for the inflammation. this kind of Inflammation is the root of all evil, it increases your risk for all chronic diseases, heart attack, stroke, and cancer.

Read my previous post here on why Systemic Inflammation is so detrimental to our health.

A new study from the researchers at Johns Hopkins Medicine showed that when study participants lost weight on a 6 month weight loss plan, no matter if they followed a low-carb or a low-fat diet, markers of inflammation were greatly reduced. This is great news, because as long as you are losing weight you are reducing your risk for chronic diseases such as heart disease.

The study did find that participants on the low-carb diet lost more weight then participants on the low-fat diet (28 pounds versus 18 pounds.) Also, participants on the low-carb diet dropped thier BMI by more points (4.7 vs. 2.9)

Both groups did lower their inflammation markers by the same amount.

xx,
Danielle Hamo RD, LD/N

tips from a woman who lost 185 pounds

2012-11-06T10:04:00.002-08:00

Check out the link below to read about a weight loss journey and tips from a woman who lost 185 pounds!

http://caloriecount.about.com/changing-my-mindset-helped-me-lose-b588428?utm_source=newsletter&utm_medium=email&utm_campaign=newsletter_20121008&utm_term=title1

the key thing i read was changing her mind set. She says " The biggest and most important change though, was mental - I went from thinking my size was beyond my control, to refusing to let it be beyond my control."

xoxo,
Danielle RD LD/N

Green tea reduces rate of digestive system cancer

2012-11-04T07:18:00.002-08:00

A recent study published in the American Journal of Clinical Nutrition found that women who drink green tea can lower their risk of getting some gi cancers, especially stomach, esophagus, and colon.

The study found that consuming tea regularly, at least three times a week for at least 6 months reduced risk of digestive cancer by 17 percent based on a survey of 75,000 woman enrolled in the Women's Health Study. People who drink 2-3 cups per day had a further amount of reduced risk of digestive cancer, 21%. Colorectal cancer specifically, was associated with a 29% reduced risk of cancer.

The association was greater for women who drank tea for a longer amount of time, so long-term tea drinking is important.

So get your tea drinking on!

xx,
Danielle

Image courtesy of [image creator name] / FreeDigitalPhotos.net

Chobani Yogurt Recipes

2012-10-27T06:59:00.001-07:00

sorry for the lack of posts lately! I will be posting a lot more now.

Chobani Greek Yogurt sent me this recipe booklet using their yogurts to make low-calorie treats, such as scones and muffins.

check it out!

https://docs.google.com/open?id=0B3kyPEnbFYjeOXFSWTlQSTdBRXM

I will be doing a giveaway with them for the readers shortly!

xx
Danielle

Healthy mac n cheese!

2012-10-01T15:37:00.000-07:00

I came across this article, and I thought I would share it with you guys.
It includes healthy mac and cheese recipes that are separated into categories: vegan, low-fat, gluten-free, organic, and low-carb. I love mac and cheese so I cant wait to try some of these recipes!

http://www.babysitters.net/blog/30-blogs-serving-up-healthy-mac-and-cheese-recipes/

Xoxo,
Danielle

Losing weight with resistant fiber

2012-09-30T12:30:00.001-07:00

Look beyond soluble and insoluble fiber to resistant fiber. Proven by studies to aid with weight loss, resistant fiber can aid in weight control more so than any other type of fiber.

What is Resistant Fiber

Resistant fiber helps keep you fuller for longer, increase your metabolism, and helps you consume less calories
Resistant fiber has the highest satiety effect compared to all others fiber which helps with weight control.
Resistant fiber is a type of fiber that is not digested in the small intestine, and is later digested by bacteria in the colon. For that reason, that piece of food yields less calories because the small intestine cannot break it down to get calories.

How much Resistant Fiber should you have

The average american has about 4 grams of resistant fiber per day - NOT ENOUGH
Aim for 15 to 20 grams of resistant fiber per day to get the maximum benefits

Sources of Resistant Fiber

Natural sources

Unripe banana
Rolled oats
Lentils
White beans
Pearl Barley

Seek out pastas, flours, breads with added hi-maize starch (look on the ingridient list for cornstarch, corn bran, resistant corn starch)
Hi-Maize corn starch - can be used as a supplement to increase the intake of resistant starch. It can be added to baked goods, flour replacement, sprinkled on top of oatmeal, smoothies, and added to sauces and casseroles.

xoxo,
Danielle

Adapted from Today's Dietitan magazine, sept 2012

follow me on instagram at @nutritionvault and check back for more health and nutrition tips :)

Follow me on Twitter!! @NutritionVault

2012-09-27T07:18:00.002-07:00

Hi!
I finally gave in and got twitter!
Follow me @NutritionVault

I will put daily health and weight loss tips on my twitter account!!

xxx,
Danielle

Talking health with Michelle Bernstein

2012-09-24T16:09:00.003-07:00

I found this article in a local magazine in miami called " 205 wellness magazine." I found this interesting and thought to share with you guys.

source

Michelle Bernstein is an amazing well-known chef with her own restaurant, Michy's, in Miami. She has also won the prestigious James Beard Award in 2007 for Best Chef South and has participated as a guest judge on Bravo's Top Chef.

Here is some tips from michelle on how to have quick and healthy meals on a budget

"My favorite way to approach cooking at home is to take two days a week and schedule all your meal prep. Make a shopping list, be organized and plan ahead - like we do in a professional kitchen. And do your shopping once a week.
I usually cook on days that i have less work to do and cook that day for the next three days. I buy products I can cook simply by deliciously, and try to include lots of fruits and vegetables. Find recipes online and buy books on how to cook vegetables - I feel vegetables are key, but they're easier to overcook than proteins. Learning to cook them correctly can make all the difference in their flavor.
You can also experiment with ready-made sauces, but use them sparingly because some can be very high in salt, fat or calories.
... You don't need 100 things in your spice rack but do invest in a basic dry spice kit with staples, and make sure you have a fresh pepper grinder and Kosher salt. You'd be surprised how far you can get with salt and pepper, good olive oil, and some chicken or vegetable broth.
To keep things on the healthier side, substitute ground turkey or chicken as much as possible and blend in vegetables, like you would with a meatloaf. They lend flavor and moisture."

Michelle Bernstein's recipe:

Watermelon and Tomato Salad With Feta and Olives

Ingredients: (6 serving, cut the portions if you are making less servings)

4 cups seedless watermelon, diced into 1/2 inch cubes (1/4 a medium watermelon)
2 large beefsteak tomatoes cut into 8 wedges each
2 cups sliced and peeled cucumbers
1 cup crumbled feta cheese (best is french)
1 cup pitted nicoise olives
2 cups dill leaves

Red wine vinaigrette ingredients:

2 TBSP red wine vinegar
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp dried oregano
1/4 tsp za'atar (optional, can be found in middle eastern markets)
1/2 cup olive oil
kosher salt and pepper to taste

Directions:

Mix all ingredients in a bowl and add half the vinaigrette. toss, add more dressing to taste
Vinaigrette directions

put the vinegar, garlic powder, onion powder, oregano, and za'atar in a bowl. whisk in the olive oil and and season to taste with salt and pepper. The dressing can be refrigerated for 3 days.

xoxo,
Danielle

Facts about sugary soda

2012-09-20T06:23:00.000-07:00

Source:

http://www.everydayhealth.com/diet-nutrition/0912/the-soda-ban-debate-what-does-it-mean-for-your-health.aspx
Water should always be your drink of choice. If you do drink soda, try cutting back one drink today and substitute it for water.

xoxo,
Danielle

Super easy asparagus

2012-09-17T15:02:00.000-07:00

Im currently obsessed with asparagus. So here is a super quick asparagus side dish that takes less than 10 minutes that even I can do!

Take fresh asparagus, wash them and cut off the end tips

Sprinkle a small amount of olive oil over a cast-iron stove top grill (If you don't have one - you need to get one, you can make super quick and healthy dishes with this. You can grill veggies and proteins with no added fats and cooks very fast)
Put the asparagus on the skillet over high heat

Cook on both sides until you see grill marks and soft when inserting a knife, about 5-6 minutes
Voila! Sprinkle a little salt and your done!

Grill boneless skinless chicken breast or tilapia fillet on the same skillet and you have a meal!

You can find out where to buy this skillet here: (its available at bed, bath, and beyond, macy's, or online)

http://www.google.com/products/catalog?q=shop+cast+iron&hl=en&client=safari&rls=en&bav=on.2,or.r_gc.r_pw.r_qf.&biw=1024&bih=599&um=1&ie=UTF-8&tbm=shop&cid=11406732665181400424&sa=X&ei=hHZPUK-FEq2u0AHch4DoAw&ved=0CIIBEPMCMAA4Cg#ps-sellers

xoxo,

Danielle

Healthy foods: Spicy Roasted Chickpeas

2012-09-13T10:47:00.000-07:00

I came across this recipe, and its super healthy and easy to make so I wanted to share with you guys:

Source: http://greatist.com/health/recipe-spicy-roasted-chickpeas/

Spicy Roasted Chickpeas

Ingredient:

1 can chickpeas (garbanzo beans)
1 tablespoon olive oil
½ teaspoon salt
½ teaspoon cayenne pepper

How to make:

Heat oven to 450 degrees F and line a rimmed baking sheet with aluminum foil.
Drain and rinse chickpeas and put them in a bowl.
Add oil, salt, and pepper to chickpeas and mix well. Spread them on baking sheet in one layer.
Place in the oven and bake for about 15 minutes.
Remove pan, shake around to ensure that the chickpeas brown evenly, and return to oven for another 15 minutes until brown and crunchy.
Enjoy warm or at room temperature!

xoxo,

Danielle

Taken directly from http://greatist.com/health/recipe-spicy-roasted-chickpeas/

Tip of the day

2012-09-12T07:29:00.000-07:00

source: http://backonpointe.tumblr.com/archive

Healthy snack

2012-09-11T16:25:00.001-07:00

Yogurt land fat free plain frozen yogurt with fresh strawberries, yogurt chips, and chocolate chips, so good and good for you!!

xx,

Danielle

Beach day

2012-09-11T10:00:00.001-07:00

Beach day, drink lots of water and enjoy fresh fruit to keep you hydrated and refreshed.
Whole fruit is way better than fruit juice because the fiber keeps you fuller and it is more filling to eat something than to get calories from liquids! To keep hydrated enjoy water as your go-to drink!

Me at Soho House Miami

xoxo ,

Danielle

New York Fashion Week workout and health inspiration

2012-09-11T08:04:00.004-07:00

New York Fashion Week Spring 2013 ready to wear revealed clothing full of cut outs, bare stomachs, mesh, and see-through clothing. Below are some of my favorite looks:

from left to right: Cushnie Et Ochs, Alexander Wang, Alexander Wang

From left to right: Theyskens' Theory, Victoria Beckham, Helmut Lang

As Karl Lagerfeld put it "Fashion is the healthiest motivation for losing weight." So to be able to rock this trends I put together a health plan. Flat stomachs and toned thighs are key to pulling off these looks.

The Diet

Unfortunately, we cannot lose weight is certain spots. So if you have weight to lose around your belly area you will have to drop the pounds and you will lose the weight everywhere. As i've said before, the point is not to drop a lot of weight fast, it's to lose the weight and keep it off! That's the biggest problem out there, people yo-yo in their weight because they do a ridiculous diet that is unrealistic to follow in the long term, and they gain all the weight back and more! In order to lose weight and keep it off for good you have to create a healthy life style and lose the weight slowly and steady. You should lose 1-2 pounds per week, by creating a life style. No it's not a magic pill but trust me this works!
Read my previous post here on how to lose weight.
I highly recommend following a food contract. Read my previous post about the food contract here.
Flat belly diet - Previously I wrote about foods to eat to get a flat belly. They include avoiding soda, a diet high in potassium, low in sodium, and high in fiber. Read the post about the flat belly diet here.

The Workout

Ab workout here

Concentrate your workouts on your abs, back, and thighs. Since I am a dietitian and not a personal trainer I provided links for workouts that are effective and easy.
Here is a workout for your belly that includes no sit ups. It is only 8 minutes long and targets all zones of your abs. Schedule 10 minutes a day in your calendar for a workout this week!
Here is thigh workouts from fitness magazine. It includes 10 workouts for your thighs, learn these exercises and start doing them every other day for 10 minutes a day.
Download a check-off chart here to help you stay on track.

download this here

So get up and do something towards your health today!!

xoxo,

Danielle

4 things to cut your risk of cancer!

2012-09-10T11:58:00.002-07:00

These four things can help you lower your risk of getting breast cancer:

Image: FreeDigitalPhotos.net

Exercise

Reduces your risk of cancer by 25-30%
Aim for 30 minutes to one hour a day most days of the week
Helps reduce stress and inflammation and boosts your immune system

Staying at a healthy weight

Lowers risk of cancer by up to 250%!
Fat cells store estrogen which drives breast cancer
A recent study showed that even modest weight loss like 5% of body weight can cut risk by 25-50%
Find out if you need to lose weight by reading my previous post about how much you should weigh here.

Image: FreeDigitalPhotos.net

Limiting the amount of alcohol you consume

Drinking alcohol increases risk of getting breast cancer.
Not drinking alcohol can cut your risk by about 50%
You should aim to have only 1 drink per day, and take a few days off of drinking after a heavy night of drinking

Having a baby before mid thirties

Breast feeding can reduce your risk of breast cancer by around 50%
Having a baby at an earlier age can cut your risk of breast cancer as well.

Xoxo,
Danielle

Follow me on instagram: Danielleh_TheNutritionVault
Check back for health and weight loss advice!!!

Source: Glamour mag oct 2012

Bed time snack

2012-09-09T18:30:00.001-07:00

Before going to bed, if you need a snack, choose something light like fruit. You are going to sleep and do not need much energy so a light snack is sufficient.

xoxo,

Danielle

Healthy Plate set up

2012-09-09T06:48:00.001-07:00

Source: http://www.onemedical.com/blog/eat-well/healthy-plate/

xoxo,

Danielle

Dont forget to subscribe and check back for more health and weight loss tips and advice!!!

How to lose weight without starving

2012-09-07T07:25:00.002-07:00

This is another piece of information from Nancy Clark's book "Sports Nutrition guidebook." I wanted to share her information with you because I agree with her completely. She doesn't believe in diets, and says how most people on a diet will get off that diet and end up the gaining back the weight and maybe more. If you are interested in sports nutrition, I highly recommend her book.

Image: FreeDigitalPhotos.net

10 steps for successful weight loss

Write it down - Write down what you eat, when you eat, and why you eat it. Are you stressed, bored, lonely, hungry. What is your mood. Look at patterns, find your problem areas. Problems areas can include skipping breakfast, nibbling and snacking all day, overeating at night, rewarding your self with food, entertaining your self with food when bored. Pay attention to a connection between your mood and type of food you eat. All this will help you find what you need to work on, one diet does not fit all!

Check out my previous post about some apps that help you track your diet here.

Frontload your calories - Eat a larger breakfast and lunch and eat lightly at dinner time. You should spend your calories at breakfast where they will energize you throughout the day and have a light dinner. She suggests never having just a soup or a salad at lunch because it is not enough, you will end up overeating at dinner. Instead having a soup or salad at dinner, because you will soon go to sleep and don't need extra calories at that time.
Eat Slowly - Nancy points out that overweight people usually eat faster than normal weight people. You probably have heard this before, but it is worth mentioning again - it takes 20 minutes for your brain to receive the signal that you are full so eating slowly can save you many calories and the discomfort feeling of being too full. Try having a broth-based soup before your meal, it takes time to eat and will decrease your appetite for the main course.
Eat your favorite foods - If you deny yourself your favorite "fattening" foods you are more likely to "blow" your diet. Allow your self your favorite foods in moderation and smaller portions. Remember to eat it slowly and enjoy it. Eat your favorite foods once to twice per week in a small portion. Make sure you never allow your self to get very hungry, this is when you are likely to binge on these foods.
Avoid Temptation - Nancy phrases it perfectly, "Out of sight, out of mind, and out of mouth." Avoid spending a lot of time in the kitchen, also at parties avoid hovering around the food area. At the supermarket, don't go down the isle of cookies. A tip I think works great is avoid bringing junk foods and sodas into the house. Enjoy those foods out of the house, but by not having them in the house you are less likely to get tempted and eat them, because they are not easily available to you.
Keep a list of nonfood activities - You need to have some strategies in place for what to do when you are lonely, bored, nervous that do not include food. Ideas include calling a friend, checking e-mail, taking a bath, listening to music, reading, take a nap, walk your dogs, meditate, going for a walk. Use food to FUEL your body only!
Make a realistic eating plan - Nancy points out that you don't have to lose weight every single day. Some days can be to lose, maintain, or gain weight. Most days should be lose weight days, but if you have a wedding, or a special birthday for example, than that day can be gain weight day. You will just compensate the next day by eating healthy. Nancy suggest not "saving calories" from lunch to dinner because it will backfire and you will end up being so hungry and eating a lot more at dinner.
Schedule appointments for exercise - If you have a hard time following a routine of exercise, try scheduling a time to exercise in your appointment book. Make sure the exercise you do is also fun, and that you enjoy your self. For example, if you absolutely don't like going to the gym try paddle boarding, swimming, bike riding with friends, or roller blading outside. Try to exercise between 30-60 minutes most days of the week. If you do not exercise at all currently then work up to this, start with 30 minutes twice a week and increase it little by little.
Make sleep a priority - Not getting enough sleep can make you feel hungrier and promote weight gain. Read my previous post about this topic, and why losing sleep can cause weight gain, here. You have to "snooze to lose," so go to bed a little earlier tonight!
Think fit and healthy - Positive self talk will support your efforts for weight loss and is a key point for you well-being. Nancy suggests before getting out of bed each morning to visualize yourself being more fit and more lean. You want to start your day with a positive attitude about your efforts and enjoy the process of eating more healthy and losing weight. Imagine your self lighter, happier, more fit, and feeling more energized.

Me at a photo shoot :)

Here is some additional health tips she shares:

In order to lose weight you have to pay attention to the following:

How much you eat - Keep your portions in check
When you eat - Eat larger portions at breakfast and smaller dinner
Why you eat - Eat to furl your body! Don't eat when you're bored, stressed, or lonely.

Tricks and tips of successful dieters: (this is what has worked for people who have successfully lost weight and kept the weight off)

Get enough sleep
Weight yourself once a week
Eat breakfast
Low fat eating plan, 25% or less fat per day
Eat consistently, eat the same during the week and weekend
Exercise regularly, about one hour per day

Last health tips for losing weight:

Manage your favorite foods, don't deny them. You won't feel deprived that way, just make sure to control your portions!
Eat mindfully not mindlessly! Find out more about this in my previous post here.
Eat closer to the earth. Choose whole foods: fruits, vegetables, whole grains, beans, fish, and high fiber foods.

hope this helps!

xoxo,

Danielle

Remember to come back for more health and weight loss tips and advice!! xx

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