10 habits that make us fat

I know I write a lot about developing healthy eating habits for sustainable fat loss but today I wanted to talk about habits that lead to weight gain. On one side, this post may be helpful for those of you who are trying to put on weight, or most likely, lean mass. Adding mass can only happen when you are in calorie surplus situation i.e. you eat more than you burn. On the other side, this list can be useful in identifying some of the habits that may be preventing you from losing fat. So here we go. 10 habits that make us fat: 1. Eating when not hungry. Hunger avoidance is one of the best strategies to put on weight. If you are never hungry, it's most likely because you are in calorie surplu

Smart snacks for outdoor activities (golf, hiking, skiing)

Fall is here, and so far it's been a beautiful one. I know many of my clients and readers are still enjoying their hikes and putting in more rounds of golf. Skiing season is ahead of us and I thought this would be a perfect time to cover healthy snacks for all of your outdoor activities. Before we go over specific foods to bring, here are three tips to keep in mind when planning & packing for outdoor activities: 1. ALWAYS READ FOOD LABELS Whole, unprocessed foods are always the first choice, but if you are going to go for something packaged, the less ingredients, the better. Always check for added sugar, it's hidden everywhere these days, even in things that may not taste sweet. Try to get y

Are "healthy" juices same as candy?

Fruit juices and smoothies have been flooding the supermarkets lately, marketed & sold as healthy options. But are they really? I'm going to share some tips on what to look out for when making or buying them, and how to make the best out of your liquid nutrition. Just to clarify the definitions here, when I talk about juices, I mean blends that have only fruit, veggies or both in them. When I talk about smoothies, I'm talking about blends of fruits, veggies or both, with a variety of other things added such as protein powders, yogurt, chia seeds, flax seeds, coconut oil, chocolate, cocoa powder, maca powder, etc. 100% fruit juices, V8's, and other fruit blends The biggest misconception about

3 ingredient roasted butternut squash soup

This is one of my favorite fall/winter soups. Slightly sweet, earthy and very creamy (without the cream). All you need is 3 main ingredients: a butternut squash, an onion and chicken stock. Some oil and spices. No milk, no cream. Simple, pure and super yummy. I kind of went with the flow on the seasoning. I figured paprika, cinnamon, garlic and salt would work well and boy, oh boy, did they deliver! Single serving of this soup provides with 202% of daily intake of Vitamin A. Great for your eyes, skin, hair and sof tissues. 3 ingredient roasted butternut squash soup Prep time: 5 minutes Cook time: 40 mintes Serves: 6 Nutrition per serving: 80 calories, 2 g fat, 12 g carbs, 2 g protein, 238 m

How healthy are healthy foods?

Why reading labels on everything you buy, whether food or supplement, is so important these days? Knowing exactly what's in your food (or supplements) is important. It’s easy to focus on what seems “healthy” or “wholesome” about a processed food product, such as: the product’s name (e.g. "Healthy choice", "Smartfood", “Taste of Nature”; “Mom’s Home Recipe”, “XYZ Farm”, etc.) the product’s packaging (e.g. bright colors or an earthy-looking brown paper package) claims made on the front of the package (e.g. “Helps lower cholesterol” or “A good source of fiber”) where the product is shelved and sold (e.g. in the “health food” aisle or in a health food store) But are those processed products real