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...

  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...

  In case you haven't seen my latest post, I recently had skin cancer surgery, and ended up popping a few stitches.  Now I have a hole on the top of my head that is healing very slowly.  It's been over a month now, and I'm still a long way from being healed.  My next stop is a wound care clinic, and then I'm on to a plastic surgeon.   Looking in the mirror in the mornings and trying to do something with my hair while hiding the mess under a headband is the hardest, and honestly, for a few weeks there, I had a really tough time dealing with it.   I'm tired of playing the victim role, though.  I know what I need to do to heal myself, and the answer doesn't lie at the bottom of a box of cookies.  Not that I had gone overboard with the junk food, but I did let things slip a little.   In my nutrition coaching business I give my clients a meal plan to follow each week, and those that do see the greatest results.  So...why was I ...

I just got back from vacation.   The trip of a lifetime, actually.  The trip with our girls we had planned for Fall Break 2020 that didn't happen.   It was fabulous,  We took our girls to New York City and did all the New York things: the World Trade Center, Times Square, the Statue of Liberty, and the Empire State Building. We saw artwork at the Met and MOMA that made our eyes dance with happiness in our heads.  (Yes, I said that out loud in front of Van Gogh's Starry Night . Any opportunity to embarrass my teens!)  We also saw Wicked on Broadway, and waved at Joda Kotb and Al Roker outside the Today Show window (they even waved back!) Vacations like this are amazing because they take you to places you haven't seen before, they give you a chance to show your kids life outside their little bubble , and they teach you so much about history, art, and architecture in the process.  Not to mention the mental break they provide from work and the ...

Are you having a hard time avoiding certain foods?   Are you trying to cut out sugar, grains, or dairy, but just can’t seem to fight the call of a mid-afternoon visit to the vending machine?   Maybe avoidance isn’t the answer for you. Maybe you need to make an “approach” goal instead of an “avoid” goal. What I mean by that is maybe your goal should be “I will drink 60 ounces of water a day.” Or maybe, “I will eat 100 grams of protein a day.” “I will eat two eggs per day.” “I will eat three cups of vegetables per day.” “I will spend 20 minutes outside each day.” “I will exercise 30 minutes each day.” You get the picture.  Set a goal for something you will do, not something you won't . Setting yourself up for success and celebrating the wins is always better than punishing yourself for the transgressions. These are all examples of goals I personally have for myself.   If I’m craving a cookie, I tell myself that if I’ve done all the other things I h...