Clarity Wellness

One of the most frustrating things I see people struggle with is when they hit that dreaded weight-loss plateau. It happens to everyone. You start a new plan, you lose a few pounds, you're super-stoked, and then a few weeks or months into it you stop losing weight. What's going on? I'm working so hard--why isn't this working for me anymore? Here are the questions I ask them, and often just a tweak or two will get them headed back in the right direction.  1. Are you hitting your protein goals each day? This is a game-changer for most people--especially women. For some reason, many women seem to think that they don't need much protein. That couldn't be further from the truth--especially as we get older. If you want to avoid sarcopenia (loss of muscle) and osteoporosis, then you need to prioritize protein, to the tune of one gram per pound of ideal body weight per day. Protein is the most satiating macronutrient, and your body burns more calories digesting it than...

Yes, I’m in the business of building meal plans for people who want to improve their health and (usually) lose weight. Most people, however, use my meal plans as “training wheels” to ultimately build their own meal plans, and that's the way it should be. Building a healthy meal plan doesn't have to be complicated.  In fact, the easier the better, IMHO. Here are the basic tenants that will start you on the road to better health almost immediately! 1.  Eat   two or three full meals a day . Build nutrient-dense, satiating meals, so you won't feel the need to snack later. If you find yourself getting "snacky" between meals, add a little more protein to your meals, drink plenty of water, and take a look at whether or not you're really hungry. You might just be bored, upset, or in the habit of eating at that time.   2.  Start with a savory,  protein-packed breakfast (whenever that is) .  Save your carbs for later in the day. Eggs, Greek yogurt, a prote...

  5 "healthy" foods I don't eat anymore I have been interested in nutrition for as long as I can remember, and the more I learn the more my diet evolves.  Here are five things I used to eat that I've realized were really not as healthy as I thought. 1 .   Dried fruit .  Sure, dried fruit has fiber and a few vitamins, but it's also a highly concentrated source of sugar that will spike your glucose and insulin levels quite quickly.  And yes, that goes for dates too.  Eat your fruit whole, and preferably with some fat or protein to blunt the glucose spike. 2 .   Fruit smoothies or juices .  If I make a smoothie these days, it includes a lot of protein, some fiber and fat, along with a small amount of fruit--usually in the form of berries.  Most juices have as much, if not more, sugar as a soft drink, with no fiber to slow down the sugar rush. 3 .   Whole grain bread or pasta .  I know t...

I've been hearing a lot lately in the nutrition stratosphere about the fact that our metabolism doesn't really slow down at menopause, and as a woman knocking at that door herself, I find that very frustrating.  I talk to women every day who tell me that the tricks they used in their 20s and 30s to slim down don't seem to work anymore.  They tell me their weight is redistributing itself and their clothes don't fit the same way.  They tell me they are doing all the things they've been told to do (move more/eat less) and nothing changes.  How can you tell these women that their metabolism hasn't changed? I wish there were an easy answer. There seem to be a multitude of answers--some of them biological, and some lifestyle related. Let's start with the biological. As we age we tend to lose muscle mass, and when you add declining hormone levels, you're going to see a change in body composition. Loss of estrogen causes weight to accumulate around your middle i...

  I would bet money that snacking is one of the top reasons you're not hitting your nutrition or weight loss goals. Here are some reasons why: It accounts for about 25% of all calories consumed during the day. It is often a by-product of boredom or lagging energy. It is often void of nutrients. It doesn't allow for your body to rest and digest, diverting energy from your brain and the rest of your body to your digestive system. It reinforces the need for instant gratification and numbs our feelings of true hunger. Here are 5 ways I deal with the urge to snack throughout the day: Drink lots of water. Even better if it has bubbles. :) Get up and move. Sometimes you're just looking for some energy. Doing a mini movement session or walking around the block will help with that. Brush your teeth or chew some sugarless gum to change up the taste in your mouth. The mint flavor might give you a little mental boost, too. Remove your favorite snacks from your environment and don...

I’m always interested in how other people live their day-to-day lives behind the scenes, so I thought I’d share what I do. There’s nothing earth-shattering about it, just a series of small habits strung together throughout the day. Here's what a typical day looks like for me: 5:00 wake up. I get dressed and drink a glass of water while my coffee is brewing.  I like my French press with a little cinnamon, turmeric, black pepper, collagen powder, and a teaspoon of coconut oil. (Cinnamon for blood sugar regulation, turmeric and pepper for inflammation, collagen for my skin, hair, and joints, and coconut oil for my brain.) I drink my coffee while I stretch a little, look at my plan for the day, fill my water bottle, and read for a few minutes. On the weekends, when I have more time, I like to journal and then read for a longer time. Once I get my daughter off to band practice, I go for a run or walk for 30-45 minutes. After a long hiatus due to plantar fasciitis, I am trying to impleme...