Michelle Nilan, MS, CNS

Meat 🥩 is an excellent source of protein, but what if you don't eat it, or just don't like it??

No problem! There are plenty of other protein sources:
-Eggs 🥚
-Tofu
-Greek yogurt (plain - avoid added sugars)
-Cottage cheese
-Fish & seafood 🐠🦀
-Protein powder (plenty of options - whey, pea, h**p, rice, etc.)
-Beans & legumes (these are higher in carbs) 🥜
-Nuts & seeds (these are higher in fats)

***Remember: if you get protein from plants, aim for a higher protein intake - plant protein is less readily available to your body than animal protein

Protein is SO important to include at every meal:
-Helps keep blood sugar stable
-Provides building blocks for your body & metabolism 💪
-Helps you feel full & satisfied
-Intake should be based on body weight - most adults need 0.5-1 g per pound to maintain weight (it's higher for fat loss and muscle gain)

What are your favorite protein sources?

Need help creating a balanced diet and figuring out what to eat? DM me and I'll help you out!
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Most people think that if they eat at night they will automatically gain weight...this is NOT true.⁠
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What matters more than WHEN you eat is WHAT and HOW MUCH you eat over the course of the entire day. There are studies that support BOTH earlier eating and later eating as being the better choice (confusing, right?), but most studies have found no real difference.⁠
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The *REAL* reason late night eating seems to make you gain weight:⁠
-We tend to make poorer food choices when we are tired (sweets, junk food, etc.)⁠
-We tend to grab extra snacks that add onto the full meals we already had earlier in the day⁠
-We tend to eat at night to stay awake, not out of true hunger⁠
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So the weight gain isn't from eating late, it's from eating MORE.⁠
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***TIPS TO COMBAT THIS***⁠
-Make healthier choices - craving sweets? Try fruit (or mango fruit roll-ups - see my earlier post!). Craving salt? Try pickles or even beef jerky⁠
-Check in with yourself if you're tired - if you are, go to bed! Even if it feels "too early" (no such thing!)⁠
-Check in with yourself if you're stressed or bored - is there a better, more satisfying solution/activity you could do instead?⁠
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Remember, if you are truly hungry, it is absolutely okay to eat no matter what time it is - there is no time of day that will "automatically" lead to weight gain.⁠
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Have questions? Need some help putting those right choices into action? DM me or visit my website (link in bio) and I can help guide you.⁠
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And give a shout out to all the late-night eaters you know :)⁠
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I don't know a single person who wouldn't pay big 💰💰💰 for youth in a bottle.⁠
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Collagen is part of what makes up the structure of your skin, and taking a hydrolyzed collagen supplement may help you ⁠
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A new research review found that these supplements can improve & protect skin health and minimize signs of aging by reducing wrinkles, sagging, & dryness. They were even found to reduce cellulite and improve nail growth!⁠
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This is great because our skin is always under attack - pollution, sun, unhealthy foods, harsh weather, bad habits, etc...⁠
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Foods like gelatin & chicken skin contain collagen, but it's not well-absorbed - especially if you don't have perfect gut health (DM me if you want to know about improving your gut).⁠
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Taking care of your skin needs to start ASAP (right now is the youngest you'll ever be). Want to know more about diet & lifestyle habits that support beautiful skin & healthy aging? DM me or visit my website (link in bio)!⁠
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How do you take care of your skin?⁠
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REFERENCE: PMID 32508986; Exp Ther Med. 2020 Jul; 20(1):12–17; doi: 10.3892/etm.2019.8342⁠
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These are SO easy & SO good...plus they're super healthy!⁠
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The only ingredient? Ripe mangos! That means no added sugar, no artificial ingredients, no artificial colors...that's pretty different from store-bought fruit roll-ups (aaaand they taste better too, no sugar needed AT ALL).⁠
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INGREDIENTS: 2 ripe mangos⁠
DIRECTIONS: ⁠
1. Preheat oven to 175 and line a baking sheet with parchment paper⁠
2. Puree mangos in blender, spread in a thin layer on the baking sheet⁠
3. Bake for 5-6 hours or until fully dried (this may be longer or shorter depending on your oven; flip it over if it's still wet after a while)⁠
And that's IT! Just put another parchment paper on top, roll them up, and cut into slices. Like I said, so easy :)⁠
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These make a great treat for a sweet tooth, or a healthy snack to give to kids (or adults).⁠
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DM me for more ways to make healthy food fit into your lifestyle, and let me know in the comments if you tried these out!⁠
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Recipe adapted from ⁠
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Besides nutrition, my other love is philosophy (I've got a degree in it). And today feels like the perfect day to drop some .⁠
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First, a quick philosophy lesson...⁠
William James is one of the most influential US philosophers and the "father of modern psychology." He's largely known for Pragmatism, which holds that Truth is good because humans can rely on it for the future without being unpleasantly surprised - so "good" is what's USEFUL for humans. James was all about practicality (he called it 'cash value').⁠
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Turns out, this is GREAT nutrition advice.⁠
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It's so easy to get lost in tiny details and confusing fad diets...specific foods to add in, take out, avoid, etc...but real wisdom is about overlooking these things and doing the thing that is practical, works, and won't have effects with an unpleasant surprise: EAT REAL, WHOLE FOODS. Vegetables, fruits, meats, beans, nuts... ⁠
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Overlook all the nonsense claims and eat wisely. Don't stress about the latest superfood or food demon. Choose foods in their most natural state, and you're all good. (Easy! How's that for cash value?)⁠
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Still feel like you need more guidance? I can help - just send me a DM or visit my website (link in bio).⁠
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Soda is ALL kinds of bad news...⁠
-Empty calories = weight gain⁠
-Spikes your blood sugar = energy crash = cravings⁠
-Refined sugar⁠
-Artificial sweeteners⁠
-Messes with your gut, microbiome, & digestion⁠
-Dehydrates you⁠..And that's just the short list⁠
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But this tip is SO easy, you guys!⁠
If you miss the carbonation, switch to sparkling water. They have pretty great flavor variety these days and a ton of options to choose from, OR you can add your own lemon/lime to unflavored sparkling water.⁠
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You get rid of all the harmful effects of soda, PLUS you get hydrated :)⁠
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Looking for more ways to get healthy or cut down your sugar/empty calorie intake? DM me or visit my website (link in bio)!⁠
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What's your favorite way to hydrate? Let me know in the comments!⁠
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As you can see, 400 calories of oil is NOT the same as 400 calories of vegetables.⁠
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One of the hardest things about trying to lose weight is dealing with the hunger that comes with reducing your calories. When you eat the same foods you've always eaten - but less of them - they take up less room in your stomach. This means they don't activate your stomach's "stretch reflex," which tells your brain that your stomach is full...so you're "done" with your meal, but are left feeling unsatisfied.⁠
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Vegetables are "low energy density," meaning they have fewer calories in a larger amount of food and much more water; fats/oils are "high energy density," so they have more calories in a pretty small amount. This means if you swap out some of the fats and processed foods in your diet with vegetables, you'll get more food for less calories and be able to activate that stretch reflex more easily.⁠
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PLUS - vegetables are FILLED with nutrients needed for detox, immune function, metabolism, digestion, and overall health.⁠
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Don't get me wrong...you definitely need healthy fats in your diet for optimal health, and it's important to eat some fat with your vegetables so that you properly ABSORB the nutrients you're eating.⁠
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But increasing the vegetables in your diet is extremely helpful when you're trying to lose weight but hate feeling so damn HANGRY (yeahhh we've all been there...).⁠
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All that said - calories play a big role in weight loss, but they are only part of the picture. If you're still having trouble losing weight despite cutting calories, or feel like nothing you're doing is working, reach out to me - I can help!⁠
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Tag a hangry friend who needs to see this :)⁠
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Ox bile can be a LIFE CHANGER if you've had your gallbladder removed.⁠
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Your gallbladder is important for the digestion of fat because it stores & concentrates bile released from your liver, and bile is what helps break down the fats you eat.⁠
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No gallbladder = poor digestion = bloating, nausea, indigestion, diarrhea⁠
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You'll also have trouble absorbing the fat-soluble vitamins A, D, E, and K.⁠
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Ox bile extract helps as a bile replacement so that you can actually digest the fats you eat - no more diarrhea!!!!! - and is SUPER helpful if you have no gallbladder.⁠
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But that's only one of several things you need to do to adequately support your digestion (you probably need liver support, digestive enzymes, and other supportive nutrients).⁠
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Want to know more? Questions about how to have better digestion? DM me or visit my website (link in bio)!⁠
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Wait...olive oil is healthy right? Yes, absolutely! So why shouldn't you cook with it?⁠
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The reason that olive oil is so good for you has to do with 2 things: it's high in monounsaturated fats (MUFAs) and high in phyto (plant) nutrients (phenols/polyphenols).⁠
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The BIGGEST reason not to cook with olive oil is that these phytonutrients are unstable in heat - that means they break down rapidly and you don't get all the nutrients you thought you were getting. Basically, it makes your olive oil LESS healthy.⁠
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Heat also oxidizes fats - which means the fat molecules get damaged and become carcinogenic (cancer-causing). The "smoke point" of an oil is the point at which you see the oil start to release smoke continuously when you heat it in a pan, and this is your major sign that the oil is oxidizing. Olive oil has a medium smoke point (about 383°F), but loses its phytonutrients even at a temperature as low as 140°F - so just because you're not cooking at a high enough heat for it to smoke doesn't mean you'll be getting the benefits. Olive oil's phytonutrients are lost even with 1 minute in the microwave!⁠
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So this means it's best to use olive oil raw, AFTER your food is cooked. It's so important to nourish your body, and this way you get ALL the benefits of olive oil with none of the downsides.⁠
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Confused about how to prepare nourishing foods, what's healthy, and what's not? Want help cooking in a healthy, nutrient-preserving way? Send me a message or visit my website (link in bio) to schedule a time to talk with me!⁠
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What the heck is a serving?!⁠
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We all hear about portion sizes and eating a "serving" of this or that, but we rarely hear about what, exactly, a serving is...⁠
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Luckily, there's a simple way to eye-ball it, and today I'm talking about fats.⁠
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*Nuts, Seeds, & Cheese - 1 serving is about 1 oz, which is about the size of your thumb. This is easiest to see with a slice of cheese, but adds up to about 8-15 nuts. All nuts and seeds are a healthy choice, while cheese should be consumed less frequently.⁠
*Oils & Nut Butters - 1 serving is about 1 tablespoon. Stay away from hydrogenated oils (like soybean oil, often labeled "vegetable oil), present in processed/junk foods, which can damage your cells. The healthiest oils contain unsaturated fats (olive, grapeseed, walnut, avocado oil). Nut butters offer the same benefits as nuts, but check the label to make sure there are no added sugars or hydrogenated oils.⁠
*Fatty Meats and Fish - Although these are primarily proteins, it's important to take into account the fat that comes along with them, as it can be quite high. Fatty fish in particular, especially salmon, has high amounts of the omega-3 fatty acids EPA and DHA, which tons of health benefits and are difficult to get from other sources.⁠
*Avocados - 1 serving is about 1/2 a medium avocado. Avocados contain not only plenty of healthy fats, but also tons of vitamins, minerals, and fiber, and are an excellent choice when choosing which fat to add to your meal.⁠
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Comparing the food on your plate to the size of your thumb will be extremely helpful to make sure you're eating an appropriate amount, especially at restaurants where portion sizes can be massive (and it's much more subtle than whipping out a food scale). Keep in mind that there are also plenty of hidden fats in restaurant food, like the oil or butter used for cooking.⁠
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Confused about how much to eat? Tag a friend who needs to hear this!⁠
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Life is about getting your priorities straight.⁠
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Your mission gives you a purpose and a goal. The people in your life give you love, support, and meaning. And your health is the foundation that allows you to be & give 100% in both of these areas. Like they say - you have to put your OWN oxygen mask on first.⁠
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My mission is to help you with that foundation, to guide you on your health journey. But first, YOU have to prioritize YOURSELF so you can actually get started on the path to a healthier, better life.⁠
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Whether you're struggling with what to eat or not to eat, confused about what’s actually healthy, working to fit healthy food into your life, or dealing with any chronic conditions, I'm here to help you find a diet that fits your lifestyle, rather than a life that revolves around your diet--all while healing from the inside out and addressing any health and weight concerns.⁠
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Always personalized, always judgement-free, no matter where you're currently at.⁠
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Want to work with me, or know someone who could use help prioritizing themselves? DM me or visit my website (link in bio) to learn more.⁠
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We become who we surround ourselves with, and those around us can also lift us up.⁠
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Your nutrition impacts how you feel mentally and emotionally, but your emotional state also impacts your food choices - how many of us turn to comfort food, junk food, or overeating in response to loneliness, boredom, or stress?⁠
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Community is so powerful and can give us a sense of connection and peace that we can't get through other means - so join your loved ones for a meal around the table, for good laughs and good conversation, because food is about MUCH more than fuel...it's about JOY, and the only truly healthy life is a joyful one.⁠
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Want to learn how to stop stressing about food and how to find joy in your meals and your body again? Send me a message or visit my website (link in bio)!⁠
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Tag a friend you want to have a joyful meal with :)⁠
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What the heck is a serving?!

We all hear about portion sizes and eating a "serving" of this or that, but we rarely hear about what, exactly, a serving is...and if we do, it's in ounces or grams or some other way that's hard to determine if you don't have a food scale around. And, really, who wants to whip out a food scale in the middle of a restaurant, or when you're out for brunch with your friends?

Luckily, there's a simple way to eye-ball it, and today I'm talking about carbs.

A serving of carbohydrates depends on the source, and healthy high-carb foods are vegetables, fruits, whole grains, and legumes.

*Non-starchy vegetables - 1 serving is about 1 cup, which is about the size of your fist. This includes foods like cucumber, zucchini, cabbage, cauliflower, broccoli, and celery. For leafy greens, though (like spinach, kale, lettuce, and chard), a serving is about 2 cups, which means 2 fists.
*Fruits & Tubers - 1 serving is about 1 medium fruit or tuber. Fruits like apples, pears, berries, kiwis, and peaches are a great way to satisfy a craving for sweets because they contain fiber, which slows sugar absorption. Tubers include foods like potatoes, yams, and jicama, as well as starchy root vegetables like carrots, turnips, and radishes.
*Grains & Legumes - 1 serving is about 1/2 to 1/3 of a cup when cooked, which fits in 1 cupped hand. Legumes include beans, lentils, peas, peanuts, and edamame (soybeans). Grains include wheat, rice, oats, cornmeal, and barley. Whole grains are healthy, nutrient-dense foods (like oatmeal, quinoa, and buckwheat), but refined grains (like breads and pastas) can really mess with your health, so make sure you're going for whole grains to meet your carb needs.

Visualizing portion sizes using your hands is much easier - and way more subtle - than pulling out a food scale whenever you sit down to eat!

Confused about how much to eat? Tag a friend who needs to hear this!

We often snack on what’s easiest to grab, and too often that means quick, processed junk food like granola bars, candy, chips, or cookies. Fruit is a much healthier choice - it’s filled with vitamins, minerals, fiber, antioxidants, and phytonutrients that help support a healthy body and weight.⁠
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To make fruit the obvious snack choice, keep a bowl of fruit on the counter or right in the front of your fridge, so it’s the first thing you see when searching for a snack.⁠
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Want more practical advice? I’m all about tailoring your nutrition plan to your habits and preferences - send me a message or visit my website (link in bio) to learn more about how I can help you reach your health goals and schedule an exploratory consultation!⁠
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Leave a comment about your best snacking tip, and tag a friend who’s always snacking!⁠
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The most valuable thing in your life...is your life.⁠
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Too often we push our health aside, working too much, stressing too much, or taking care of others without taking care of ourselves - and I'm just as guilty of this as everyone else!⁠
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It's important to take time every day, even just a minute, to take a deep breath and make sure you're focusing on what's really important, especially is these wild times.⁠
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And if you need help re-prioritizing your health, want to start a new health journey, or are dealing with chronic health condition, I'd be honored to guide you as your nutritionist - I focus on addressing the root cause, not just the symptoms.⁠
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How do you prioritize your health?⁠
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What the heck is a serving?!

We all hear about portion sizes and eating a "serving" of this or that, but we rarely hear about what, exactly, a serving is...and if we do, it's in ounces or grams or some other way that's hard to determine if you don't have a food scale around. And, really, who wants to whip out a food scale in the middle of a restaurant, or when you're out for brunch with your friends?

Luckily, there's a simple way to eye-ball it, and today I'm talking about protein.

A serving of protein depends on the source, and healthy high-protein foods are meat and poultry, fish, tofu, eggs, and Greek yogurt, and beans and legumes also contain a good amount of protein (although they also tend to come with more carbs). 1 serving of each of these foods tends to provide about 20-30 grams of protein, which is a healthy amount to have at a meal.

*Meat, poultry, fish, and tofu - 1 serving is about 3-4 ounces, which is about the size of the palm of your hand (without fingers) or a deck of cards
*Eggs - 1 serving is about 2 whole eggs (and yes, the yolks are healthy!)
*Greek yogurt - 1 serving is about 1 cup (a cup of yogurt is sometimes measured as 6 ounces, but an actual cup is 8 ounces) - it's important to go for Greek yogurt because it's much higher in protein than regular yogurt, and choose plain yogurt so that you can avoid the refined sugar (sweeten it with berries!)
*Beans & legumes - 1 serving is about 1/2 a cup of cooked beans/legumes, and if you're getting your protein from these foods, be aware that they're about half carbs as well, particularly if you're watching your carb intake or counting your macros

Comparing the food on your plate to the size of your palm will be extremely helpful to make sure you're eating an appropriate amount, especially at restaurants where portion sizes can be massive (and it's much more subtle than whipping out a food scale).

Confused about how much to eat? Tag a friend who needs to hear this!