Build a Better Body Bootcamp

You know your health and body image aren’t where you want them to be. You also realize that short-term resolutions and yo-yo dieting is not the answer.

The Build a Better Body Bootcamp is a 6-week program designed to help you improve the elements of your diet that lead to sustainable changes in body composition and weight loss. During these 6 weeks, we will cut through the confusion and provide the tools you need to jumpstart your better body. Topics include:

• Deceptive marketing and nutritional confusion
• Navigating nutrition facts labels
• Building better meals (breakfast, lunch and dinner)
• MyPlate and portion sizes
• Healthier snack and dessert options
• Measuring and tracking your success
• Sodium, sugar and fat
• Navigating social events with ease
• Better restaurant & fast food options
• Styles of eating

Many of us have been stuck in nutritional confusion for so long (“are eggs good for me? What about coffee? Am I eating too much fruit?”) without support to actually make the changes we desire.

By using the tools and getting clarity and support from our private community, you’ll be able to take this dedicated time to springboard yourself into healthier habits. Benefits include:

• Jump-starting your new eating protocol, not a fad ‘diet’
• Learning how to feed yourself, and your family, better
• Changing your body composition – feel stronger, leaner, and more toned
• Feeling better
• Having more energy
• Better digestion and regular bowel movements
• Improvement of chronic health issues

Here are the details. The 6-week Build a Better Body Bootcamp starts on Wednesday, April 27th and ends Wednesday, June 8th.

• Includes weekly live meeting with Integrative & Functional Dietitian-Nutritionist where we breakdown topics into bite-sized action steps
• Tools and recipes
• Private Facebook group for community support
• Skills practice
• Accountability and resources

Ready to rock a better body? Let’s go!

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$497.00

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$297.00

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2 monthly payments of $297

Fast-action BONUS: for those who know they are ready to make the changes and sign up by Monday, April 18th you’ll be able to join our next Sugar Detox Challenge, beginning May 22nd, for FREE!  (Valued at $197)

Questions? Schedule a complimentary 20-minute call.

8 Tips to Shake the Salt

The American diet is rich in high-sodium foods and, between processed foods and eating out, we are often getting much more than we need. Some say salt is a substitute for the flavor that used to exist when we consumed fresh, locally-grown produce. Though an easy way to flavor food, salt is a cheap and rather pedestrian flavoring agent.

Excess salt is a danger to the body and the brain. It can raise blood pressure, risk of heart attack and stroke, put a strain on your kidneys, and more. Did you know it can also lead to over-eating and cause weight gain?

Here are some tips to enjoy satisfying flavor in our foods, without added salt.

1. Huddle up with herbs. What cuisines do you enjoy – Italian, Mexican, French, Indian? Choose some herbs that fit the flavor profiles and add them to your dish. For example, oregano, rosemary, and basil are go-to Italian herbs for elevating your pasta dish.
2. Citrus zest and juices. Grate the skin of organic lemons, limes, or oranges for sweet and/or savory meals. Spritz fresh lime onto your tacos or lemon into a lentil soup.
3. Roasted root vegetables. Lightly toss your favorite root vegetables (such as beets, parsnips, etc) in melted coconut oil and roast at 350 degrees for about 40 minutes or until tender, turning over once halfway through roasting.
4. Eat slowly. Chewing your food well breaks down the carbohydrates, making it taste sweeter. Slowing down while eating introduces your tastebuds to the complex flavors in your food and makes for a more pleasurable meal experience.
5. Caramelized onions. Sauté diced onions in some olive oil, stirring frequently until browned (about 45 minutes to 1 hour). Use in a French onion soup or on rice dishes, burgers or veggie burgers, omelets, and more!
6. Organic food can be more flavorful. Try some organic strawberries or eggs and see if you can tell a difference between them and their conventional counterparts.
7. De-glaze the pan. By simply using some balsamic vinegar, which combines with those sticky brown bits in your cooking pan, you can make a delicious sauce.
8. Spice it up. Cumin adds a depth of flavor to a number of dishes, as does adobo, curry powder and even nutmeg.

Evaluate your salt consumption and then challenge yourself to incorporate one or more of these ideas. Your tastebuds and body will appreciate it.

 

Deconstructing Cravings

Cravings… everyone has them, but you don’t have to indulge in them! Your body naturally craves things that you are lacking nutritionally. For example, if you are craving something salty, you may need more sodium. Since sodium is essential to several pathways in our body, we need this nutrient but too much becomes harmful. You can get this nutrient in healthy ways instead of over indulging in unhealthy sources.

Your body is very efficient and intelligent always trying to maintain balance. When you consume artificial foods, caffeine, alcohol or drugs, your body’s balance is thrown off. For this reason, the body creates cravings to get what it is not getting, These things trick the body often causing more cravings.

So what can you do when you feel an intense craving coming on?

• Try drinking a glass of water and then see if you are still craving it. Are you truly craving something or just bored?
• Try eating healthier versions of your craving
• Craving sweets? Eat fruit or root vegetables

Think about why you are having the craving. Are you bored or yearning for something in your life? Did something happen that affected you emotionally?
If you go through all of these and decide you want to indulge in your craving, truly savor it. Enjoy what you are eating, taste every bite, and be conscious of how it affects your body.

“Nobody can give you wiser advice than yourself”

-Cicero