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Healthy Eating for the New Year
By Marysa Cardwell Another year has come and gone! Did you accomplish everything that you wanted to during 2019? Was eating healthier one of your goals? How did you do? Do you want to do a little better this upcoming year? If you are like most people, nourishing yourself with food may be one of your goals in 2020. But where do you even start? Here are some of my tips for improving health and becoming the best version of ourselves in 2020! Water, water, water: First, drink lots of water. I always start with this one because it is usually the easiest for people to do and…
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Why I Wrote the ONE-TWO PUNCH!
Finally!!! My first book, ONE-TWO PUNCHTM (OTP), has been released! I won’t lie, it was a process that took much longer than expected. The road to get the book where it is today was very long. It was important for me to write the ONE-TWO PUNCHTM because I’ve seen how the OTP plan has helped countless of my clients in my more than 20 years working with people on their nutrition. I’ve worked hard to help clients understand their bodies and their behaviors around food, particularly the sensations of hunger and fullness. It’s a difficult skill to teach with many abstract components. One-Two PunchTM was initially a metaphor created for clients…
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Get Smart About Sugar
By Marysa Cardwell Sugar has gotten a bad rap lately. Did you know that the average American eats 128 pounds of sugar per year? Think of 128 one pound bags of sugar if you like visuals. That is a lot of sugar! Excess sugar intake has been linked to several health conditions from obesity to type 2 diabetes. The general advice is to reduce sugar, but it is difficult when sugar seems to be in everything. We know that sugar is delicious. We believe that sweet treats are perfectly ok to have in your diet. We want you to have your treats and enjoy it- we certainly do! However, it’s…
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What to Eat Before and After a Workout
By Marysa Cardwell Figuring out what to eat before and after workouts can be tricky. You want to fill your tank (stomach) to keep your engine (body) running smoothly both during and after your workout. Planning makes the whole process easier. You don’t want to be figuring out what to eat after you are starving. A meal can always count as a pre- or post-workout fuel. For example, if you work out early, you may have a light snack before your workout and then come home and have a replenishing breakfast. If you are working out mid-morning, you can eat a hearty breakfast and then have a small snack after…
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Announcing …
Sometimes it’s necessary (for all kinds of reasons) to hit the refresh button, recalculate your route or make a different choice entirely. We are doing just that – we are changing the name of The Knockout Method to the ONE-TWO PUNCH (OTP). Same concepts inside, with a different overarching title. Here’s a review of how to get started: BURN The first, and most crucial part, of the ONE-TWO PUNCH is BURN; eating when you are hungry. Think of your stomach as an incinerator. When the incinerator door is open (when you’re hungry), your body will BURN and use anything you put in it. When you feel hungry, it’s your body’s way…
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Understanding Micronutrients
By Marysa Cardwell My job as an eating coach or eating cheerleader is to help you to have a more positive relationship with food. Many times, this means making nutrient or supplementation recommendations to improve the quality of your intake. More often though, I am helping people untangle the web of nutrition information they are bombarded with every day. Nutrition information is can be helpful and I think it’s useful to become educated about how to take care of your body. That being said, I often see people getting so tangled up in the weeds of all the information that they become almost paralyzed. When you are following the ONE-TWO…
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Eating On a Budget
By Marysa Cardwell One of the beauties of BURN, BALANCE, BECOME is that it can be very budget friendly. Like many people, you may feel like you can’t eat healthy on a small budget. You will never hear us telling you that you need to buy the latest fancy superfood or purchase an expensive food service. The good news is, you can HAVE IT ALL and it won’t break the bank. Here are some tips for eating on a budget: 1. Have a plan!!! If you don’t have a plan for dinner, takeout will always seem like the best option after a long day. However, if you already have most…
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Should I be taking a Probiotic?
By Marysa Cardwell At All of Nutrition, we often get asked if our clients should be taking a probiotic for gut health. What is a probiotic? Probiotics are live bacteria that are considered “helpful” for gut health. Think about your lawn (if you have one in your yard). When a lawn is healthy, with great grass, there isn’t any space for weeds to grow. Your gut is the same way. When you have a lot of good bacteria, there is less space for the bad bacteria to populate. Probiotics can be especially helpful if you have recently taken an antibiotic or if you have gastrointestinal upsets. If your gut bacteria…
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It Takes a Village – Featuring Francine Labiran
In keeping with our motto, we’re here to help you have it ALL! We are continuing our new feature, “IT TAKES A VILLAGE” on our blog so that you hear from other talented friends with MORE ideas to help you have it ALL. Meet Francine. We met as featured health professionals at Nutrition Simply. Nutrition Simply believes wellness shouldn’t have to be complicated and being healthy should be doable, even fun!!! Exercise has a long list of benefits. It’s important to your overall wellness (and having it ALL!). And it’s a fabulous mood booster. We still need help with our moods in the winter (maybe even more so). Fran has…
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Emotional Eating
Would you call yourself an emotional eater? Eating when you’re feeling an emotion rather than physical hunger? Sometimes the emotions that hit you in your core can make it very, very difficult to detect physical hunger vs. an emotion. Identifying feelings other than hunger takes practice. Lots and lots of practice. This post is going to help you with that. Distinguishing emotional hunger from physical hunger can be tricky because emotional hunger can totally feel physical. Totally. You’re normal. Let’s start your practice with the following exercise: Each time you reach for something to eat, go to the fridge, the pantry, the cupboard, leave your desk, walk to the kitchen,…
