Category: Nutrition

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Nutritionist-Approved: HOLIDAY HEALTH HACKS
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Nutritionist-Approved: HOLIDAY HEALTH HACKS

It’s inevitable that you’ll be attending festive events over the next few weeks, with nearly all of them centered around calorically dense food and drinks. Add to that seasonal stress and hectic schedules, and it’s no wonder that the average person packs on a few extra pounds from Halloween to New Year. Thankfully, it doesn’t have to be the case with these 10 tips to help you survive the frenzied holiday season!

This holiday season, when your social schedule begins to expand, your waistline doesn’t have to. Use these 10 healthy holiday tips to keep your wellness goals in sight without depriving yourself of holiday happiness!

1. BE PICKY AND TREAT YOURSELF!

The holidays are the time to enjoy the foods that you don’t typically have throughout the year. At parties, help yourself to a serving of your favorite festive treats. Forgo the ho-hum items that you can have all year long. Yes, the hummus and vegetable plate is healthy—but if you normally eat that for snack, save your calories for a bite or two of something truly worthy.

2. TRIM THE TREE AND TRIM YOUR TOPPINGS

Just like that Christmas sweater, accessorize with care. To minimize added calories and fat, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream to food. These additions can add an average of 25 calories per bite. Limiting add-ons means you leave the table feeling satisfied, not stuffed.

3. PACK MINTS

When you’re hosting a healthy holiday party, resist the urge to eat when you’re cooking or already complete. Carry mints or sugarless gum with you to pop while cooking, so you’ll be better able to enjoy your calories while you eat!

4. DON'T SKIP MEALS

Avoid the urge to skip meals before a celebration, and eat as your normally do. While skipping meals sounds good in theory, it almost always backfires, leaving you starving and eating everything in sight once you arrive to the event. Since protein is the most satiating nutrient, have a small, protein-filled snack before a party. Check out our recipes for protein-packed No Bake Protein Balls snacks. A small snack takes the edge off your appetite and empowers you with a bit of restraint.

5. WORK THE ROOM

If possible, position yourself away from the food table so you aren’t tempted to take bites between conversation points. Instead, take a plate and fill it with the food you really want to enjoy. Wait at least an hour before going back for more if you’re still hungry.

6. ASK FOR WATER

The holidays are associated with over-imbibing. Remember that alcoholic drinks are loaded with calories, especially seasonal favorites like eggnog and mulled wine. Plus, having one too many will lower your inhibitions, making you more likely to eat more food than you need.

7. DON'T SET YOURSELF UP FOR FAILURE

The holiday season can be hard enough to maintain your weight, let alone trying to shed pounds. Allow yourself a few treats and set your goal on weight maintenance so you can enjoy holiday foods guilt free. If you focus your mindset on maintaining weight with a plan for the new year to get back on a more ridged weight loss plan, you’ll be less likely to fall into a failure trap.

8. PRACTICE MINDFUL EATING

Here’s a tip that can be applied year-round: Research shows that mealtime multitasking leads to overeating and consuming more calories than you need to feel satisfied. Instead, concentrate on your meal while you’re eating it. Focus on chewing your food well and enjoying the smell, taste, and texture of each item. Even at a busy dinner party, set your fork down between swallows to fully enjoy each bite.

9. SMALLER IS BETTER

The number-one habit linked to a smaller waist was small portions! One helpful tip for portion control is to take smaller bites and sips, tricking your brain into eating almost 30 percent fewer calories. When you take smaller nibbles, chew your food longer, and eat more slowly, your brain thinks you’ve eaten more than you actually have.

10. WATCH THE MIXED DRINKS

Whenever possible, skip the mixed drinks and punch bowl and opt for wine or champagne instead. A single shot of rum, vodka, or gin mixed with club soda clock in at around 100 calories per drink. However, that number can easily triple when you add in sugary mixes, juices, or regular soda.

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Interesting Cooking Ideas To Make Life Easier
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Interesting Cooking Ideas To Make Life Easier

INTERESTING COOKING IDEAS TO MAKE LIFE EASIER

Cooking is one of those things that you have to do every day whether you want to or not. A lot of people dread this part of their day because they find it difficult or monotonous. Here are a few quick tips that will make it less stressful and even something that you will look forward to.

1. QUALITY UTENSILS

Getting a thousand-dollar toaster is probably not worth your money but investing in good-quality cooking utensils can make a huge difference. A common problem every chef has is tearing up when they are cutting onions. A good fix is to get a quality knife. This will help you cry less when you cut onions, and it will make cutting things much easier. Similarly, if you find it hard not to burn things in a pan, even a non-stick pan, get a pan that has a thicker base.

This is slightly more expensive, but it distributes heat much better, which prevents things from burning easily.

2. SUBSTITUTES

One of the worst things is when you want to cook something, but you are short on just one or two ingredients. Luckily, if you expand your cooking vocabulary, you will learn that there are many healthy substitutes in cooking that can be used for sweet and savory dishes. Moreover, if you are trying to keep the calorie count low, you can use alternatives that offer the same great taste but with far fewer calories.

This way, you don’t have to stuff your fridge and pantry with things you only use once every six months, and you save money by not having to spend on so many different ingredients.

3. SLOW COOKING

After a long day or on a lazy weekend, the last thing you want to do is go to the kitchen and cook. However, you don’t want to order food either because you are in the mood for something homemade. An easy solution is to look into some low and slow recipes for your next meal. Some of these can even be set up ten or twelve hours in advance. All you need to do is put everything in a cooking vessel and let it cook away while you attend to other things. A day or night later, you will have a meal ready to be served.

#4. DRINK MEALS

In the busy seasons of life, it can feel like a chore just to eat. A good solution is to look into healthy drinks that can replace your meals. All you need to get is some protein powder and maybe a carb source if you want something really filling. This gives you all the nutrients you need without ever having to chew anything. We don’t recommend doing this daily, but on the days when you are in a time crunch, drink meals are a valuable option.

 

Making cooking easy is all about finding solutions that meet your needs. If you enjoy rice with your meals, getting a good rice cooker will be an excellent decision. Being able to cook healthier meals more easily will save you a lot of time and will make it much easier to stay in shape throughout the year. Most times, we compromise on the quality of food for convenience. Smart cooking will help you make the right choice more often.

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Why The Keto Diet is Causing You to Gain Weight
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Why The Keto Diet is Causing You to Gain Weight

WHY THE KETO DIET IS CAUSING YOU TO GAIN WEIGHT

In the last few years, the keto diet has gotten a lot of positive and negative press, especially since the high-fat, low-carb method of eating has generated a slew of keto-friendly goods and online recipes. 

While the keto diet may have some benefits (some claim it reduces blood sugar levels and provides you more energy) and is needed for some individuals for medical reasons (always talk to your health care provider), it also has some drawbacks (we’re talking a lot of fat consumption) that should be considered.

Yes, the keto diet is believed to help you lose weight faster, but if you’re not careful, it can potentially cause you to gain more weight unintentionally.

UNDERSTANDING GENES:

It’s a startling phenomenon, but it’s true. Obese people have been shown to pass on their obesity to their children and grandchildren, according to research. Every body type is distinct, and each has its own metabolism. Your body’s response to the Keto diet plan may be influenced by your genetics.

There’s one more thing to consider: you should never begin a keto diet without first conducting research and consulting with a qualified professional. A nutritionist or dietician can assist you in determining your body type and the ideal diet for you.

Nutritionists frequently advise that you have your APOE gene tested. You can use the APOE gene to learn more about how your body metabolizes fat. Other genetic issues could be to blame for the unwelcome weight gain while on the ketogenic diet. Changes in eating habits and switching to a low-carb diet do not benefit a lot of people.

WHY IS THE KETO DIET REALLY MAKING YOU GAIN WEIGHT?

1. Consuming Meals With Too Much Pure Fat/Oil

It is critical to consume less amount of energy than the body requires in order to burn body fat. If you consume too much fat, your body will shed it and store extra energy it doesn’t require. As a result, your fat stores will gradually increase.

Hold off on the extra oil and butter as a quick remedy for this.

Avocados, seafood, full-fat cheese, seeds, olives, and nuts should all be prioritized over minimally processed whole foods.

2. Eating Too Many Keto Snacks With High Fat

Snacking on keto-friendly kinds of foods can help you avoid hunger in between meals. When we don’t portion our high-fat snacks properly, though, it’s surprisingly easy to overeat them.

Nut butter, full-fat cheese, and low-carb nuts are excellent examples of this. Though these kinds of snacks are healthful when consumed in moderation, an extra ounce might supply the body with enough nutrition to keep it from depleting its fat reserves.

If over-snacking is a problem for you on a keto diet, try switching to higher-protein and/or lower-calorie snacks. These are more filling and lower in calories, allowing you to get through for hours without feeling hungry.

3.Eating Too Few Nutrient-Dense Foods

Consuming nutrient-rich whole foods is the main key to healthy, long-term weight loss, regardless of which diet plan you follow. Low-carb veggies, full-fat dairy products, salmon, pastured fatty meats/poultry, olives, avocado, seeds, and low-carb nuts are all examples.

We supply the body with lots of healthy fats, fiber, protein, minerals, antioxidants, and vitamins when we eat these keto foods. As a result, we tend to be more energized and satiated throughout the day, and we don’t feel we have to get snacks.

4. Underestimating Your Food Consumption

A lot of us have a natural tendency to underestimate the quantity of food we consume. In fact, this happens to be a common source of what is undoubtedly the most irritating aspect of dieting: stepping on the scale after days of eating the appropriate foods only to notice weight rise.

To avoid this, you need to get a better understanding of what quantity of food is too much for your body.

FINAL THOUGHTS

These are some of the elements that influence how you enter ketosis. It’s crucial to remember that optimal health necessitates moderation. When every detail is in exact amounts, you can get to a point where you can lose weight.

It is more vital to improve your health than to lose weight. The keto diet focuses on better managing your additional macronutrients. However, if your sole motivation is to lose weight, you must avoid these blunders in order to achieve your goal.

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Eating Healthy at Home
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Eating Healthy at Home

Your kids will love eating healthy foods in no time if you take these simple steps at home. It is also proven that kids who eat healthier at home are the ones that are likely to make better food choices outside of the home.

Of course, we all care about our family’s health, but it’s hard enough just to get a meal on the table most days, let alone having to worry about making it nutritious, too. Remember, it’s okay to start small. Simply switching to whole grains or replacing soda and sports drinks with water will help you become more conscious of the foods and beverages you and your kids are putting into your bodies. Before you know it, making healthier choices will be second nature. You’ve got this—and we’ve got your back!

MyPlate is a great place to start educating yourself about healthy eating. The site uses visuals to help your family make healthy food and beverage choices from all five food groups—fruits, vegetables, grains, protein, and dairy.

Start with a few of these small changes:

  • Make half your plate fruits and veggies.
  • Focus on whole fruits.
  • Vary your veggies, with a rotating cast of dark-green, red, and orange vegetables at dinner.
  • Make half your grains whole grains (think whole-wheat pasta and tortillas, brown rice and quinoa, whole-grain bread).
  • Change up your protein routine, with an emphasis on chicken, turkey, fish, and lean cuts of pork, beef, bison, or game meats, trimmed of fat. Beans are a great plant-based protein source to include in your diet as well.
  • Offer water, low-fat (1%) or fat-free milk, or 100% fruit juice instead of juice drinks, sports drinks, or soda.

You may be wondering, “How am I ever going to incorporate enough fruits and veggies into our meals to make them half the plate?”

It’s not as hard as you think. Chances are, your kids are already eating a good amount of fruit. Make sure you’re offering fruit with breakfast, lunch, and snacks. If you still think they’re not getting enough, smoothies are a delicious (and efficient) way to pack in one or more servings. And don’t forget dessert! Try berry parfaits with Greek yogurt; halved peaches or sliced pineapple, grilled and drizzled with a little honey; homemade fruit popsicles; blueberry crumbles; and baked apples or poached pears with cinnamon.

We’ll admit, you might have to get a little more creative with veggies. But that doesn’t mean you have to throw away all your existing recipes and start from scratch. Simply find ways to incorporate more vegetables into the meals your family already loves. Here are a few of our go-to tricks:

  • Wraps: Step up your standard turkey-and-cheese by adding extras like baby spinach, red pepper, cucumber, avocado, tomato, shredded carrots and sprouts.
  • Pizza: Top whole-grain crust or dough with any combination of mushrooms, peppers, onion, fennel, zucchini, tomatoes, Brussels sprout leaves (trust us, it works), arugula, spinach, and fresh herbs. Create a pizza bar of options for DIY pizza night.
  • Quesadillas or Bean Burritos: Stuff with corn, peppers, tomatoes, onions, avocado, spinach, or cilantro, and serve with salsa.
  • Soups and Stews: Gazpacho, minestrone and chili are all so easy to upgrade! Throw in whatever extra veggies and beans will work best with your recipes.
  • Pasta: You can add nearly anything to this dish! Broccoli, cauliflower, peas, peppers, snow peas, mushrooms, onions, leeks, Brussels sprouts, butternut squash, pumpkin, zucchini, spinach, kale, escarole, herbs—and, of course, tomatoes—are all perfect partners for whole-grain noodles. If you’re willing to mess with your recipe, carrots, zucchini, and onion make nutritious additions to your Sunday sauce.
  • Smoothies: Not just for fruit. Try adding carrots, beets, cucumber, ginger, avocado, spinach, or kale to your smoothies, and have your kids guess the mystery ingredient!
  • Salad Bar: Set out small bowls of broccoli, shredded carrots, diced cucumbers, raisins, cherry tomatoes, and other ingredients for kids to create their own leafy masterpiece.

Get Kids in on the Act

You’ve heard it a million times, but that’s because it works! The more involved kids are in planning and cooking meals, the more likely they are to eat them.

  1. Include your kids when planning the weekly family menu so they feel like they have a say in what they’re eating.
  2. Look at your school’s website together to see what’s being served, and decide if you’ll make breakfast and lunch at home or buy it at school.
  3. Shop for groceries together. Make a list before you go to the store and only buy foods on the list. Once in the store, let your kids help you find items on the list. Read food labels out loud and talk about the choices you’re making.
  4. Cook with your kids. It’s a great opportunity to teach them measurements, conversions, and cooking skills, and it gives them a vested interest in the finished product.
  5. Hold family taste tests. Buy different brands of a healthy food (whole-grain pasta, for example) and let family members decide which one they like best.

Eating healthy outside of home is important for kids growth too. Do you pack your kids a healthy lunch box for school? Or do they pack your own? Check out our E-Book of 100+ healthy lunches for kid lunchboxes.

These lunch box recipes are set-up to accommodate a busy schedule, variety of preferences, without holding down to specific ingredients or recipes.

 
  • Get 7 Tips for Packing a Healthy Lunch & Preparation How To templates
  • Learn the lunchbox recommendations to meet your child’s nutritional needs
  • Learn how to stock-up your kitchen to make quick, easy and flavorful meals
  • Learn PRO tips & tricks to cook more flavorful meals with little extra effort that kids will enjoy
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12 Small Steps for Better Basic Nutrition
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12 Small Steps for Better Basic Nutrition

When it comes to a healthy diet, people often get overwhelmed and are unsure of where to start, preventing them from starting at all. Fortunately, it doesn’t have to be that complicated. All you need to do is take a few small steps for better nutrition, one at at time and let those small steps add up to big change.

By slowly implementing these 12 small steps for better nutrition, you’ll feel better, look better, have more energy and be ready to tackle improving all areas of your health including sleep, exercise and mental health and wellbeing.

THE POWER OF SMALL CHANGE

Making small changes to your diet, step by step, is a great way to build healthy habits without feeling overwhelmed. Over time, we begin to adjust to these the changes and they start to feel normal.

People often try too may things at once, or they try to go cold turkey, or attempt the new newest fad diet, only to fail and give up completely. Making such drastic changes is too hard to sustain. Here’s the thing, the process is much, much easier than that.

Small steps, take one at a time, makes the whole process of lifestyle change totally doable and ultimately sustainable. Nothing has to happen overnight. It might take a year to overhaul your nutrition. That’s fine! In terms of our whole entire lives, a year is nothing.

12 WEEKS TO A HEALTHIER YOU

Each week for the next 12 weeks, focus on one of these small steps for better nutrition, adding in a new one each week. Before you now it, 3 months down the road you’ll be eating healthier than ever, feeling great and ready to tackle even more positive change. Let’s get started.

WEEK 1: BUILD A BETTER BREAKFAST

Each week, you’re working on building a foundation of nutrition and all of these small changes compliment each other to create that foundation.

This weeks focus is starting every day with a healthy, balanced breakfast. It’s time to ditch the drive-through breakfast sandwiches and coffee-shop muffins.

WEEK 2: EAT A SALAD EVERYDAY FOR 1 WEEK

For the first week on your journey to better nutrition, the goal is to eat one salad everyday. Luckily for you, salads don’t have to be a boring old iceberg lettuce, cucumber and tomato ordeal nor do they have to be complicated. Check out some of our salad recipes on our Basic Eats page>>

WEEK 3: SWAP GRAINS FOR GREENS TO EAT MORE VEGETABLES

Grains offer a number of excellent health benefits but they don’t have to make up the base of your diet whether you eat meat or not. This week the goal is to swap out some of your grains for more vegetables.

Here are some ideas for sneaking more veggies into your diet by using them to replace some of the grains you eat. Remember, it’s not all or nothing so focus on 1 or 2 swaps this week and build from there:

  • swap rice for cauliflower rice, parsnip rice or broccoli rice
  • try zucchini noodles or another veggie noodle
  • eat a big salad for dinner loaded with seeds, nuts and protein
  • try cauliflower pizza crust
  • make lettuce wraps loaded with veggies and hummus

WEEK 4: IMPROVE HYDRATION

Alright guys, so we’re still getting in our daily salad, eating a wholesome breakfast, and swapping the grains for green. Hopefully those habits are starting to feel like a normal part of your routine.

Many people are walking around chronically dehydrated without even realizing it. Try not to wait until your body gets to a point where you’re so thirsty. We’re often not aware that a lot of the ailments we’re experiencing day to day can be due to dehydration so focus on keeping those water levels topped up at all times. We just recorded a podcast on the importance of hydration that is going to launch on our Podcast this week. In the meantime here are some tips for getting in proper hydration:

  • Start every day with a big glass of water
  • Eat hydrating foods like cucumber, greens, melon, celery, radish and tomato
  • Counteract diuretics such as water and caffeinated tea
  • Boost your water with a pinch of sea salt, fresh lemon juice or some berries
  • Cut out sugary drinks
  • Consider a reverse osmosis system or filtered water system such as Santiveia or Burke
  • Use a water tracking app if you often forget to drink water
  • Have a good water bottle that you like with you at all times.
  • Hydrate between meals not during them to allow for proper digestion
  • Drink consistently throughout the day so you’re not drinking a lot too close to bed time

As far as how much water to drink, every one is different and it depends on factors like the climate you live in and how much exercise you get. One rule of thumb is to divide your weight in pounds by two, and drink that amount of water in ounces every day. Start there and see how that works for you.

WEEK 5: PREPARE HEALTHY RECIPES AT HOME

It doesn’t doesn’t have to be a something totally crazy, extravagant or complicated. Maybe it’s trying a new vegetable or whole grain you’re not that familiar with, or maybe it’s making a healthier version of one of your favorite meals.

Preparing meals at home is so important in feeling connected to your food and having control of over what goes into your body. The goal this week is to experiment and try a couple of completely healthy meals meals or even going plant-based for one whole day if you are up for the challenge.

WEEK 6: USE MEAL PREP TO SNACK BETTER

This week the focus is better snacking. While it’s not required to snack between meals if you’re hungry or feel a slump in energy, healthy snacking is a good way to maintain stable blood sugar levels and stay energized.

The goals for this week is to take time on Sunday to prepare some healthy snacks you can take on the road this week.

Snack Ideas:

  • chop up bell pepper slices and broccoli 
  • chop carrot sticks or buy baby carrots
  • cook 2 cups of edamame 
  • make roasted chickpeas
  • make veggie chips
  • stock up on nuts, dried fruit and portable fresh fruit like apples and bananas to take on the road
  • Checkout some healthy snack recipes on Basic Eats>>>

WEEK 7: SWAP YOUR SUGARS

For week 10 we’re focusing on reducing or cutting out refined sugar in your diet. Get in the habit of reading the labels on your food and avoiding products that contain white sugar, corn syrup, high fructose corn syrup, sucrose, dextrose, fructose, and artificial sweeteners such as aspartame.

WEEK 8: ADD FERMENTED FOODS

The goals for this week is to try to a fermented food every day. Fermented foods are an amazing way to upgrade your meals and your health. You can buy fermented foods or make them at home. Eating fermented foods is a great way to get raw, living, probiotic-rich, gut healing bacterias into the body.

It could be sauerkraut, water kefir, yogurt, homemade kombucha, pickled carrots, onions or anything really! Everything in the health world right now is pointing to gut health. You could be eating the healthiest food on the planet but it’s what your body can do with those foods that matters. You’ve got to get that gut in shape and fermented foods are a fast track way to get you there.

 

WEEK 9: SWAP PROCESSED FOODS FOR WHOLE FOODS

We are talking about heavily processed, refined foods here, not packaged foods. Processed foods are items found in the freezer section at the grocery store, items that have a long shelf-life or foods that have been refined so heavily they no longer resemble the whole food they once were. Processed foods often have oils added to them, excess sodium and added sugar.

The focus for this week is to take one or two food items you typically buy that’s processed and swap it for a whole food option. This could be frozen pizzas, frozen microwave dinners, processed snack or breakfast bars or sugary cereals. 

WEEK 10: SWITCH YOUR OILS & FATS

Replacing unhealthy fats an oils in your diet with healthier ones can have a huge impact on your health over time. Most people are over-consuming unhealthy fats such as trans fats and refined vegetable oils due to the prevalence of processed foods in the average person’s diet.

High omega-6 vegetable oils and trans fats, often listed as hydrogenated oils, can cause inflammation in the body and that inflammation is at the root of a myriad of disease and health problems. Making the switch is easy

  1. Refer to step 5 and cut back on refined, processed foods.
  2. Switch to oils like coconut, olive oil and avocado oil and limit their use.
  3. Get your fats from heart-healthy, nutrient-rich foods like avocado, in particular focusing on omega-3’s from foods like chia seeds, hemp seeds, ground flax seed and walnuts.

WEEK 11: REDUCE YOUR SODIUM INTAKE

You’re now 8 weeks into taking small steps for better nutrition! The focus for this week is reducing your sodium intake. Let’s take a look at how we can do that!

Due to processed foods, many people consume in excess of the recommended 2400 mg of sodium per day. Excess sodium intake effects high blood sugar and heart health so it’s an important aspect of nutrition to consider.

Hopefully you’ve already reduced your sodium intake by focusing on whole foods, eating more vegetables, cooking at home and drinking more water. Now we can take it a step further by reducing the amount of salt we add to our food. When you’re cooking at home, it’s easy to add flavour to your food without using excessive amounts of salt.

How to flavor your foods without extra salt:

  • Use fresh lemon and lime juice
  • Utilize plenty of fresh and dried herbs
  • Use dried sea vegetables for nutrition and flavour
  • Try vinegars like white wine, red wine, apple cider and balsamic
  • Use a variety of mustards like dijon, spicy and whole grain
  • Use lots of ginger, garlic and onion
  • Ditch table salt for himilayan crystal salt or other unrefined sea salt

WEEK 12: UP YOUR FIBER INTAKE

The focus for week 11 is upping your fiber intake. You should be getting at the very least 30 grams of fiber per day. It can help lower cholesterol, helps with weight control or weight loss, regulates blood sugar and promotes a healthy heart and digestive system. This week, try a few of these tips for getting more fibre in your diet. By the end of the week, you should be hitting that 25-30 gram mark.

How to up your fiber intake:

  • Eat an apple every day
  • Make a coconut yogurt bowl topped with high-fibre cereal, ground flax seeds and sliced strawberries
  • Eat raw carrots and broccoli with hummus for a snack
  • Have a serving of mixed nuts
  • Add chickpeas, kidney beans or black beans to your daily salad
  • Try a lentil dish 
  • keep up with your daily salad
  • Have dried apricots, dates, figs, peaches or pears for snack or dessert
  • Swap all white foods for whole grain ones (pasta, bread, tortillas etc.)
  • Eat edamame for a snack

 

These 12 small steps can be implemented at any time, of course but if you’re just beginning your journey to optimum health and nutrition, I would really recommend focusing on step at a time. There is huge power in small change.

We would also recommend focusing on this as a journey without the mindset that a healthy lifestyle has some end point in the future. It doesn’t. You truly have to commit to it and make it a priority in your life. It’s worth it and you truly deserve it. That’s what health living is, it’s treating yourself with the respect and love that you deserve.

You deserve to feel your best have the energy and confidence to live life to it’s fullest. Better nutrition will have a positive impact on every single area of your life. You can do this. Don’t give up, just take one step at a time!

If you need some guidance and accountability email us at info@basiclivingbr.com for some of our nutrition coaching options and work with us personally.