As a food and nutrition expert, I believe that eating healthy is about more than just counting calories; it's about real, wholesome and delicious food! AboutAs a Registered Dietitian Consultant in Chicago, Amari offers nutrition and wellness coaching to everyone and anyone looking to lead a healthier lifestyle.
With locations in Northern New Jersey (NJ) and New York City (NY), we're only a quick phone call away. I Just got home from Whole Foods and they have Avocados on sale and I LOVE Avocados so I bought a bunch!! This was the first one I cut open to use for my salad for lunch and it was SO perfect and beautiful I just had to take a picture of it.. Anyway, the beauty of this Avocado inspired me to make a post about the loveliness of Avocados! Avocados are bursting with nutrients—vitamins, A, B-complex, C, E, H, K, and folic acid, plus the minerals magnesium, copper, iron, calcium, potassium and many other trace elements. A small avocado will provide more usable protein then a huge steak because cooked protein in meat is deranged and mostly unavailable to our liver, the organ which makes all of our body’s protein. Fact: By weight, avocados average 30% easily digestible oily fatty acids and approximately 70% water. I absolutely LOVE Avocados and definitely recommend them if you’re trying to maintain a healthy diet and are looking for foods high in beneficial nutrients like protein.
For those of you in the weight loss or just plain healthy mindset, eating out can be hard. Here are some tips to help you make better choices at restaurants based on the restaurants you go to! Purée fruit in a blender until smooth, then strain through a fine-mesh sieve into a large bowl.
Preheat oven to the lowest setting, at least somewhere between 140-170°F with rack in middle. Pour hot purée onto prepared pan and spread thinly (as evenly as possible) into a rectangle using spatula.
Place a sheet of parchment paper over leather, then peel leather off liner and roll up in parchment.
Some of you ask what I buy at the grocery store and this definitely isn’t all of it but this is some of the things I buy in the produce section!!
Check out my website for online training packages, coaching and details about in person training in the Chicagoland area here. I am a certified personal trainer (ISSA and ACE) as well as a fitness nutrition specialist. You’ve heard the phrase that weight loss and fitness is 80% nutrition and 20% exercise. Packed full of protein, potassium, and healthy fat this delicious snack held me over for a good 3 hours until lunch. From the invention of Coca-Cola to the 15-cent hamburger of the 1920’s and the creation of the buffalo wing, you’re bound to have fun with this one! Therefore, we want to make sure that you stay energized and feeling satisfied no matter what! What once began as a simple food blog has since blossomed into my own nutrition consulting practice, Eat Chic Chicago!
So fuel your body with the food it deserves and look beyond tasteless diet foods with Eat Chic Chicago's unique nutrition counseling services and corporate wellness programs! I know how important it is to eat snacks throughout the day, but I also know how difficult it can be to make a healthy choice when you don’t plan ahead and the only edible thing in sight is contained within a vending machine.
Avocado’s are definitely one of my favorite ways to add protein to my meals because of the amount of protein that each one has! Because avocado is a ripe, watery, enzymatically-alive fruit, it ranks as the most easily digested rich source of fats and proteins in whole food form.
Most active people who consume avocados as part high raw food vegan diet have no problem losing excess fat and staying lean. After dropping or picking it must be allowed to soften for 4 to 17 days depending on the variety and ambient temperature and humidity.
Keep your weekly supply of avocados on your kitchen table, counter or somewhere else in plain sight. Whether it’s a birthday celebration, anniversary, or just dinner out with family, you sometimes just have to eat at restaurants! The danger with Chinese food is that sometimes it’s fried in oil, which jacks up the calorie count.
What makes the thick crust so good is a bunch of doughy bread, which usually means a lot of calories! Especially if you get free toppings, adding things like spinach, mushrooms, pineapple and other yummy goodness is an easy way to boost the nutrition of your pizza. When you’re at a salad bar that lets you choose what you want in your salad, choose things like spinach and romaine. I am on my journey to becoming a 200hr Registered Yoga Teacher and will graduate summer of 2016! My name is Natasha, and I’m a certified personal trainer who has lost ~80 pounds since 2011. I like to prep my dinners on sunday so I have them available to me and I don’t have to make anything as I work in the evenings. I feel like a lot of people just think 'heavy lifting’ when they think strength training. If you have any questions, my ask box is always open (keep in mind, I get thousands of questions a day but I try to answer as many as I can). Pork Skins that have 0 carbs are healthy for an Atkins participant, Nabisco 100 Cal Snack Packs for those counting calories, Fat Free Fruit Snacks for those watching Fat Grams, Cashews for those counting sugar grams. We like products such as Keebler Low Fat Elfin Crackers, Nutri Grain Bars, Nature Valley Granola, Baked Lay's & Doritos, Nabisco 100 Cal Packs, Kars Nuts, Snackwells, Mr. Pinch the tops and bottoms each morning and when they yield to pressure on both ends they are ripe.
Chow mein and orange chicken, my personal favorites, usually aren’t the best choices! But think of how much butter is used in it, and you’ll be reaching for the salad bowl. My interests include fitness (obviously), pole fitness, yoga, running, Michael Jackson, Lady Gaga, comics, Star Wars, horror movies, tattoos, my dog Fozzi and my fiance Mitch! Green tea is great too, but you want to make sure you drink AT LEAST 60 ounces of water a day. Getting the right amount of water every day will help clear up your skin, lose water weight, reduce bloat, and stay hydrated (obviously). Cardio, also know as cardiovascular exercise, is basically anything that gets your heart rate going.
There are a ton of body weight exercises that will help you gain muscle and burn fat, here is a list of body weight exercises you can do anywhere! The number one tip that I can give you is, if you don’t have one already, START A FITNESS BLOG. I lost 60lbs in the first year of my journey, but then went to the other extreme of over exercising and restriction of my food, and lost another 20-ish pounds the unhealthy way.
This is pretty much going to be everything you wanted to know about being fit but were afraid to ask. It’s good for your heart, your body and mind in general, weight loss, and stress management. You need both cardio and strength training in your workout routine for the best results and optimal fitness. Having people that are on the same journey as you and a place to log your progress and stay on track helps so much.
I gained back around 20lbs from recovery from both of those things, and am now working on losing it again. I personally recommend to my clients at least 5 days a week of cardio (if you’re trying to lose weight. Yes, you might lose weight with those things, but as soon as you go back to eating regularly, you’ll gain it all back.
TDEE is the amount of calories your body burns in 24 hours - including your resting, sleeping, working, playing and digesting food.
If building muscle is your main goal, reverse those numbers (3 days a week cardio, 5 days a week strength).
Now, there are different lifestyles that people chose to follow, and you need to find what works for you.
There are hundreds of different ways to workout, and just like with your nutrition, you need to find what works for you.
Like I said before, ideally you want to get 3-5 days a week, for 30 minutes to an hour of cardio.
I’m going to provide you all with a lot of links and resources for motivation, happiness, mental and eating disorders, and general life advice. You should NEVER eat under your BMR - that’s your Basal Metabolic Rate AKA how many calories your body would burn if you were in a coma. Everyone hears about the magical number 1200, and if you eat below this, your body will go into starvation mode. Again, your BMR is what your body would be burning if you were laying in a coma, unable to move AT ALL. Starvation mode, or rather, the starvation response is something that your body does when it isn’t receiving the nutrients, food and energy it needs. If I were to cut out 200 calories a day from my food, which would make it 1672, then burn 300 calories from working out, that would bring it down to 1372. Voila, that’s cutting out 500 calories a day - eating healthy and not starving yourself!
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