The Nutrition Addiction - A dietitian who doesn't diet.
I'm a dietitian who's not on a diet. I like food, I like vodka and I hate cooking. No fad diets, no bullshit, just protein, healthy fats & fiber at every meal. Now let's grab a cocktail and not worry about dinner.
*Senna Leaf and Dandelion are known to be the most effective anti-bloat tea ingredients, so look for those when looking at teas.
**Keep reading – I’ve got some discount codes for ya at the end.
This tea recipe is L-I-F-E.
I’m so obsessed with this Daily Turmeric Tonic product from Further Food. It’s full of turmeric, ginger, cinnamon, cardamon, and adaptogens. It’s like a giant anti-inflammatory kick in the ass.
When I’m bloated, I usually always feel soooo inflamed and I swear this helps.
Obviously, you can skip the Tonic and just use regular turmeric! I love the tonic though because of the added benefits of all the superfoods and adaptogens. Plus, it’s yummy.
Here’s the thing though. This is ONLY a before bed. Do not drink this in the morning.
If you don’t know about one of my absolute favorite products, Natural Calm, yet – you need to pop over here real quick and read all about it. IT’S SO ESSENTIAL.
Some people get *really* affected by Natural Calm and it could put you to sleep. I personally don’t get that affected by it, but all of these ingredients combined are going to make you have to “go” in a few hours.
You don’t want to be in a meeting when the detox tea hits. *trust*
Benefits are endless: this drink is cleansing, anti-inflammatory, kills a nighttime sweet tooth, full of magnesium and antioxidants, & ultimately the perfect way to end the day if you’re really feeling the bloat.
This drink *for sure* will flush you out in the AM. And, honestly, you may have to get up in the middle of the night to pee, but we’re talking about busting bloat here, not getting uninterrupted sleep. WE CAN’T HAVE IT ALL.
It’ll be worth it, promise.
this tea is NOT for every day. This is like a once-a-week max type of drink when you’re feeling super bloated. On days you’re not bloated, you can swap out a Sleepy Time Tea or Chamomile Tea. (This recipe is similar to my Sleepy Magnesium Tea, but I’ve been loving this turmeric version lately).
You don’t want to have a super detox tea every day because your body can start to depend on it, which will backfire. If you only use it as needed, though, this won’t be a problem.
And! You can get another discount (10% off) when you use NUTRITIONADDICTION anytime you get something from Perfect Supplements, like the Natural Calm. I’m obsessed w this website because it’s *so hard* to know which supplements to trust, and this site has ALL of my favorites.
THE WEIGHT LOSS PLATEAU.
THE ABSOLUTE WORST.
K so it’s February. You started a new #healthkick in January and everything was going great. You were losing a pound or two a week, you were feelin yourself.
Then the scale stopped moving.
I mean, it LITERALLY has not moved.
But you’re doing all the same things……soooooooooo this makes NO SENSE.
You start blaming yourself.
You start cursing your metabolism.
You start beating yourself up.
“It was probably that extra serving of mashed sweet potatoes 2 nights ago! YOU IDIOT!! PUT DOWN THE POTATOES!”
First of all, I can promise you that it was not the extra serving of potatoes unless you ate, like 14 potatoes. All at once. Then maybe. But if you can consume 14 potatoes in one sitting you should be less worried about weight loss and more worried about why you’re not entering eating contests bc there’s some real money in it (I think – I actually have no idea – anyways get back on track, Megan.)
There are some pretty concrete reasons why your body stops losing weight – it’s not a medical mystery. Let’s dig in.
Remember that word?! If not, then maybe you should have paid more attention in science class mmmmhmmmmm.
Your body always wants to be in a state of equilibrium. It’s why your pH and body temperature always remain the same (as long as you’re healthy). It’s why you pee out fluids that your body doesn’t need. Even if you didn’t like your prior weight, your body did. It likes consistency (same). Hates change (same).
So it’s going to fight you. Does that suck? Oh, 100%. Does it feel a little better knowing this is totally normal and it’s not just you and that you don’t suck and that it wasn’t the mashed potatoes? It should. Because you can and will still win this battle if you do it the right way.
2. You’re not eating enough.
Listen. If your strategy for losing weight is to go on a low-calorie diet, you WILL lose weight inititally, but here’s the deal. Your body doesn’t know if you’re sitting on the couch watching This Is Us and eating 2 oz of chicken for dinner or if you are in the middle of a desert having no clue where your next is gonna come from and you just found and killed your own desert chicken.
Our bodies are sooo smart but also sooooo uninformed sometimes.
If you want your metabolism to burn like hot fire flames, you have to feed it. If you want your tank of gas to take you 300 miles, you have to put gas in your damn tank.
3. You’ve lowered your metabolism.
This is what happens when you don’t eat enough. Your body says, “holy sh*t, Karen isn’t eating enough, SLOW EVERYTHING DOWN TO PRESERVE ENERGY!”
This might seem like a major dick move, but I promise you, your body is always trying to just keep you alive. It cares. A lot. You’ve gotta eat – and you’ve gotta eat the right foods that fuel you. This is a balancing act (too much food? too little?) but keep reading – we’ll get to a solution.
4. You’re doing the wrong workout.
I’m going to be super blunt here. If you are trying to reduce your body fat and you’ve hit a plateau, you absolutely need to be lifting weights. Not 3 lbs dumbbells. But something that is going to challenge you and help you build muscle.
The more muscle you have, the more calories you’ll burn by sitting in the hot tub reading a book. Each pound of muscle = 50-150 more calories burned/day.
5. You need to switch it up.
This goes back to our bodies not loving change, and the solution here is to shock it into something different.
This goes for both your eating and your workouts. Been running 10 miles a week? Stop cold turkey and hit the weights for a week instead – see what happens. I dare you. Been doing oatmeal and a green juice for breakfast every day? Try a smoothie with almond butter, chia seeds, almond milk, protein, and a handful of blueberries instead and see what happens.
There are a ton of little metabolism busting hacks I want you to try before you just give up. You WILL power through that plateau – I swear.
And if you’re reading this thinking, THIS GIRL IS SPEAKING TO ME RN, then I think you should highly consider joining my February Metabolism Makeover Group. Because really, this isn’t about whether or not the diet you’re on is “good enough” to help you lose the weight you need, this is about whether or not your metabolism is working optimally.
If it’s working optimally, you will absolutely get the results you want
You can click here to get all the deets (I’m turning off registration on Sunday because we start on Monday, February 19!) and ya know what? Because it’s February and this is a particularly hard month for a lot of people, I’m gonna give you $40 off this month (I’ll probably never run it this cheap again but honestly #screwyoufebruary #whyisitstillwinter).
Just use the code FEBRUARY at check out.
k ALSO – if you guys have questions just shoot me an email. email@example.com.
Let’s bust through February and weight loss plateaus TOGETHER.
I don’t care where you live, it feels like it’s -10 degrees. 45 in Florida? FREEZING. 25 in Georgia? FREEZING. -15 in Iowa? ACTUALLY FREEZING.
So, I guess it’s chili season nationwide.
Wait, do you LOVE white chicken chili? I have no idea how I don’t already have a recipe for this or why I rarely make it. IT’S SO MUCH BETTER THAN REGULAR CHILI.
I mean, this Spicy Veggie Chili is great, and it’s full of vegetables, but sometimes you just need a chili with cream cheese on the ingredient list.
Here’s an easy recipe that I recommend doubling, making a big batch of, and either eating all week or freezing! This is ssoooooo much better for you and WAY more delicious than any of those rich, creamy soups you can get in a can.
If you haven’t read about WHY you need to eat more fiber (like………because it’s a massive weight loss tool and it’s super detoxing) then first you need to check out this blog post.
Then come back here and get all the goods on my FAV fiber sources.
I want you guys to challenge yourself to eat at LEAST 25 g of fiber/day. (did someone say ‘challenge’? keep reading….) It’ll take some getting used to, so here’s a little guide to get you started. I think the easiest way to do this is to get 8g fiber/meal if you’re eating 3 meals/day.
I typically eat 4 meals/day, so I shoot for 6-8g at each meal.
Add a few of these to your grocery list this week, and then make SURE you read to the bottom because I have a fun little challenge for you to join!
AVOCADOS – 10g/medium avocado
2 for 1 – healthy fat and fiber!
BEANS – 6-8g fiber/half cup
Beans are pretty high in carbs, so be careful, but they’re a great addition if you need to bump up the fiber in a dish!
A STAPLE esp if you don’t eat meat! High in both fiber and protein.
RASPBERRIES – 8g fiber/cup
Stick mini chocolate chips inside the raspberries for a high fiber dessert!
VEGGIES! – 2-5g fiber/cup
Artichokes, Broccoli, Brussels, and Cauliflower are my top picks, but any non-starchy veggie will do. And you can load up on these as much as you want!
So just some ideas –
You could do a smoothie with chia seeds and raspberries for breakfast. A BIG salad w veggies for lunch. Greek yogurt + berries + high fiber cereal for a snack. And high-fiber pizza for dinner using high fiber crackers.
I kinda like to do a breakfast and a snack that’s really high in fiber, and then I’m a little more flexible for lunch and dinner.
So, to hold you accountable for eating more fiber…wouldn’t it be fun to do a challenge? From January 21 – 27, I’ll be running a You Prob Need To Eat More Fiber challenge. I’ll send you guys meal ideas and tons of motivation to get that 25 g in each day. It’s not only good for you waistline, but it’s great for your entire body.
SO LET’S DO THIS. Click here, sign up, let’s party.
I’m gonna go ahead and guess that if you are reading this, you probably need to eat more fiber.
Because holy sh*t only 3% of Americans get the recommended dose of fiber every day!!!
OK, wait. Let’s back up a sec and give a little background on why fiber is important in the first place.
If you’ve been following me for a while, most likely you know all about eating PHFF. I probably mention it in every blog post?
I’m a little obsessed.
But, eating PHFF (ps if you don’t know what is it, definitely check out this post first then come back) is sooooooo important for keeping your body in fat burning mode AND just feeling your best all day long.
PHFF stands for Protein, Healthy Fat, and Fiber. But I feel like I don’t talk enough about fiber? I’ve chatted about protein a ton, and I feel like I’m constantly harping on the benefits of eating lots of good fats, but fiber just doesn’t seem SEXY, ya know?
Fiber just gets kind of neglected.
Fiber is found in veggies, seeds (like chia and flax), nuts, fruit, beans, lentils, edamame, and whole grains.
But let me tell you something – fiber IS sexy. IT’S SO SEXY. It’s almost as sexy as blood sugar. For real. And I’m gonna convince you.
9 REASONS YOU NEED MORE FIBER IN YOUR LIFE
1. BLOOD SUGAR CONTROL
Fiber MAJORLY slows down the release
of sugar into your blood. If you are eating sugar (not just sugar as in candy, but sugar as in bread, pasta, rice, etc), the more fiber you have with your meal, the less of a blood sugar spike you’ll have. The less of a blood sugar spike you have, the less insulin (a fat storing hormone!) you’ll release.
2. APPETITE CONTROL
Fiber “fills” your stomach, making you more full, more quickly, and for a longer period of time.
3. FIBER MAKES YOU POOP
Pooping is SO GREAT ISN’T IT. The more you poop regularly, the flatter stomach you’ll have. (this is really the only thing you’d have to tell me to convince me to eat more fiber)
4. YOU DO NOT DIGEST FIBER
Fiber is a carbohydrate, but you don’t “absorb” the carbs or calories in fiber. So they’re kind of like a free food that makes you full. OH AND ALSO…
5. FIBER REVS UP YOUR METABOLISM
…because you don’t digest fiber, but you’re still consuming it, your body works hard to move it through your digestion system. The act of doing this actually revs up your metabolism, so you burn fat by eating fiber. NICE. (protein does this, too)
6. FIBER = MORE ENERGY
And this just goes back to having steady blood sugar levels. Steady blood sugar = better energy.
7. BETTER GUT HEALTH.
Love this one. Fiber is actually a prebiotic, and prebiotics feed probiotics. So, in other words, it’s like food for the good bacteria in your gut.
8. BETTER SKIN.
Fiber is like a sponge. Its job is really just to travel through your digestive system and soak up crap like bad cholesterol and toxins. And when fiber absorbs the “crap” floating through your body, it DOESN’T come out through your skin. Win.
9. HASHTAG HEALTH.
High fiber foods are prreeeettty much all filled with other nutrients like vitamins, minerals, phytonutrients, and antioxidants. So a focus on fiber is a focus on long-term health.
So, have I convinced you to eat more fiber yet?
That’s a lot, but it was a really easy list to put together because really, fiber is just that good.
I recommend shooting for AT LEAST 8g of fiber at each meal. I say at least, because you should be getting 25g of fiber each day at an absolute minimum. Shoot for 30-35 for maximum benefits.
Tbh though, sometimes it’s easier to load up and eat more fiber in just one or two meals. Like, use 2 Tbsp of chia seeds + some nut butter + a high fiber protein powder (like Designer) and suddenly you’ve got a breakfast with 15 g fiber. Then, you have more wiggle room later in the day.
Next up: ALL my fav fiber sources to get your 30g in every day! Stay tuned!
I’ve got a cozy little recipe for you. Apple cider vinegar pulled pork. Yes, please.
It takes 2 seconds to put together, it’s fall af, AND it’s a slow cooker recipe so you can come home to all the good smells.
So it’s a home run.
Andy actually told me it was one of the most delicious things I’ve ever made. I think that’s a bold statement, but I’m here for it regardless.
So, here’s the deal on this. I used Bragg’s Apple Cider Vinegar with the “mother” to make this dish. The “mother” is a bizarre term for cultures of beneficial bacteria that is still contained in the vinegar.
A lot of cheap-o apple cider vinegars you buy have blasted the mother with heat and killed it through pasteurization.
Good bacteria is good. It’s why we take probiotics! So, I ALWAYS recommend buying apple cider vinegar that is raw, unpasteurized, and with the “mother”.
“BUT, DON’T I JUST KILL THE BACTERIA WHEN I HEAT IT IN THE SLOW COOKER?”
Honestly, I don’t know. For real, guys, I tried to find the answer to this and a) the answers are mixed and b) there isn’t a lot on the subject which I think is SO WEIRD.
My professional opinion is that raw apple cider vinegar’s health benefits will not be totally destroyed in a slow cooker. It’s certainly heated to a much lower temp than pasteurization.
Official recommendation: always buy the raw ACV over the basic grocery store brand.
TELL ME THE STATS: APPLE CIDER VINEGAR PULLED PORK
3. Milk powders/milk solids – these are cheap bulking agents found in low-quality powders. They are high in lactose sugars, which can cause bloating and other GI issues.
4. Soy protein – watch out here. A TON of “plant-based” or “vegan” proteins contain soy. Soy contains something called “phytoestrogen”, which may cause hormonal disturbances and can damage your thyroid.
5. Vegetable oils. These are put into protein powders to add “richness” but are high in omega-6 fatty acids, causing inflammation. Plus, these oils can also contain trans-fats.
6. Carrageenan – this thickener is a major cause of gastrointestinal distress and bloating.
7. rBGH – if you’re using a whey protein, and it doesn’t say it’s “rBGH-free”, that means it contains bovine growth hormone. Gross.
8. Gluten – is a thickening agent, but there is no reason to be consuming gluten in your morning smoothie. Check your label – “Glutamine peptide” is a sneaky word for gluten!
And as a general rule, the less ingredients the better for protein powder (duh).
You can use code NUTRITIONADDICTION for a discount at Further Food.
Some of the links on this page contain affiliate links, which means I get paid a lil bit of money if you purchase something I recommend. I would never, ever recommend a product I wouldn’t purchase myself (that’s so gross).
SO. I wanna show you how you can hack your night out drinking…and still lose weight.
You wake in the morning and remember you have plans for happy hour with your girlfriends – FUN, right?
Then, you get this teeny tiny twinge of anxiety – you’ve been SO GOOD this week. Hitting your workouts. Having your morning smoothie. This is just another thing that’s going to screw up your weight loss goals…and it’s not even the weekend yet.
So you get in your workout, you make your protein shake (with lots of greens), you have a light lunch, skip snacks all day…and save up for your “1 drink” you’re going to have tonight.
You walk into happy hour and your girlfriends all have margaritas – well ok, fine, you’re not gonna have a vodka soda if EVERYONE else has a marg. Duh.
You down your first margarita and suddenly, chips, salsa, guac, fish tacos, and…dessert? … why not?….doesn’t sound so bad. And at this point, f*ck it, you’ve already ordered another margarita.
And when you wake up in the morning you feel guilty and pissed off. Chances are, you’ll probably skip breakfast thinking this will make up for your evening of indulgence when in reality, this makes everything SO MUCH WORSE.
Does this story sound familiar?
I feel you. Me too.
What if I told you girls night never, ever had to sabotage your weight loss goals again?
I’m offering a totally free class this week – and we’re gonna get detailed here – on how to hack your night out drinking in a way that won’t make you put on the pounds.
I’ll be sharing my methods that I’ve used on both myself and on clients. And I’ll be giving it to you totally free.
So, here are the deets:
It’s a 1-hour class showing you how you can still drink alcohol (whether it’s twice a month or twice a week or…more) AND lose weight. It can be done, and I have proof.
I’ll show you the best type of alcohol to drink to the worst type.
I’ll teach you how alcohol affects your metabolism and tricks to “manipulate” your metabolism into burning more fat.
You’ll learn how to keep your body in fat burning mode instead of fat storing mode.
…and lots of tips and tricks to skinnifying all of your favorite drinks.
So, yeah. I had to come up with an alternative. A high-fiber, low carb, GREEN alternative.
Enter: Brussels Sprouts Chips.
And I figured while we’re at it – let’s make them my FAVORITE type of chip: Salt & Vinegar.
Yaaasss I die for a salt & vin chip.
These are kiiiiind of annoying to prepare (definitely a bit of a longer prep time than I usually give you guys) BUT they’re super quick in the oven.
I would just prop up in front of the TV (Grey’s Anatomy, if we’re being specific) with a cutting board and a boatload of brussels and go to town.
One note about these guys – I made them a few times to nail down the recipe and the amount of oil and vinegar TOTALLY depends on how fresh the brussels are. Older brussels sprouts need far less oil and vinegar.
Fresh brussels need FAR more.
So. This recipe is based on super fresh brussels sprouts, but really, you just need to FEEL it out. If they feel a little dry, just add more oil and vin.
I like these by themselves or in a #BabeBowl. I love to throw some ground turkey and avo over a bed of these babies. YUM.
Chop off the stems of the Brussels, cut them in half, and start peeling the leaves. When it gets tough.....just chop up the remaining Brussels sprouts. Basically....just do your best here. Don't stress out about making "perfect" chips.
Mix the leaves, avocado oil, vinegar, and salt together in a large bowl.
Line a large baking tray with foil. Spread the brussels out in a single layer.
Bake for ~12 min until crispy and brown around the edges.
Try the chips, and sprinkle with extra salt if needed.