Integrated Nutrition for Weight Loss

Switched it up and planted cucumber vs zucchini this year. Any good cucumber recipes?! 🥒

Check out my feature in this great article on healthy road trip snacks!

9 RD-Approved Snacks for Your Next Road Trip Hitting the road? Grab these snacks to support your health on your journey.

Freebie Alert! Summer recipes for the taking.

Delicious, healthy, and refreshing.

Comment "summer" and I'll send them your way.

(Just a heads up this is my first time trying to automate this so bear with me)

First time at Sweetgreen! Yum, what’s your favorite?

Macros for Weight Loss ⚖️ :

This is a super common question I get from clients trying to lose weight. "What should my macros be?" So here's my general recommendations:

✨Protein 25%
✨Fats 35%
✨Carbs 40%

And there's definitely some wiggle room here; maybe fats are at 40% one day or protein is at 20%.

That's okay, focus on progress, not perfection.

See how your body feels hitting these targets. Maybe it's spot on for you or maybe you need to tweak it a little.

You also want to make sure your sources of macros are high quality because that will also make a difference.

Protein: 🐟🍗 fish, seafood, lean meats, beans/lentils, tofu, chicken

Fats: 🥜🥑nuts/seeds, olive oil, avocado

Carbs: 🌾🍓🥔 whole grains, starchy veggies, fruit - especially berries

🍽️ Master Your Plate and Lose Weight with Proper Portions! 🍲

The best place to start is to choose smaller plates 🍽(think salad plates) and using the right proportions makes it a whole lot easier to eat less and lose weight.

🍎 Focus on filling your plate:
1/2 with colorful vegetables & some fruit,
1/4 with a quality source of protein (like fish, eggs, tofu, or lentils/beans),
1/4 with whole grains

🍽️ By managing your proportions and portions, you can ensure you get all the essential nutrients your body needs 🥗🥩 🍊 without counting calories or calculating macros.

This also helps with ⚖️ weight control, supports metabolism, improves energy, and supports healthy digestion.

Here are some practical tips!

🍽️ Plate division: Imagine your plate divided into sections: half for colorful veggies and some fruit, a quarter for lean protein, and the last quarter for wholesome carbs.

🥦🍗 Keep those ratios in mind to create a balanced meal every time!

🍕 Special occasion foods: When it comes to pizza, cake, or takeout, it's totally fine to indulge! 🍕😉 Just stick to a smaller portion to satisfy your cravings without going overboard and be sure to still aim to include a 1/2 plate of veggies!

🧘‍♀️ Practice Mindful Eating: Tune in to your body's hunger cues, start eating when you are feeling fairly hungry, and stop when you're comfortably full. (not Thanksgiving full)

Anyone local to the Seattle area, come check out these weekly track meets (Wednesdays) with your kids. They start next week and run through the summer.

My kids always have a good time and want to participate in EVERY event to stock up on ribbons (everyone gets a ribbon).

It's a small entry fee, and they can do as little or as much as they want.

Be sure to wear your running shoes; the last kid event is a family 1 mile run...my kids really impress me with this one.

https://clubnorthwest.org/all-comers

Save BIG on healthcare’s best supplements and wellness products with the Spring Wellness Sale, starting NOW for just 2 days.

Make sure you’re signed up for my Fullscript online dispensary to save on high-quality products: https://us.fullscript.com/welcome/inutrition

I know my mom's already got her order in 😉

Freebie alert! Spring Recipe Collection, ripe for the picking.

Click Here 👉🏼 https://1-vanessaimus.systeme.io/guide-1

Happy to have my quotes featured in this article!

Honestly, you can do it either way.

I like to focus on balancing blood sugar to improve insulin resistance to help people feel better.

This usually leads to a natural reduction in calorie intake which then leads to weight loss.

Calories Vs. Meal Timing: What Matters More for Weight Management? Is calorie restriction vs. time restricted eating better for weight loss? A new study explains.

It was so fun to go to my son’s first grade class and teach them about nutrition!

And I got these sweet letters in return ❤️

🐯 Ever heard of Tiger Nuts? 🥜
🐯 Ever tried Tiger Nuts?🥜

I discovered Tiger Nuts and Tiger Nut flour about 6 years ago. I was pleasantly surprised by its numerous health benefits and slightly sweet, nutty flavor.

No, they’re not nuts, and they are definitely not from THAT part of a tiger, or really from a tiger at all.

Despite their name, Tiger Nuts are not even actually nuts. They are tubers that grow under the soil’s surface, much like potatoes.

These small, wrinkled roots have been cultivated for centuries and were even found in ancient Egyptian tombs.

Tiger Nuts are making a comeback as a modern-day superfood, thanks to their incredible nutritional content and versatility in the kitchen. 🌍✨

Why Tiger Nuts? 🌱

Nutrient-rich: Loaded with fiber, magnesium, potassium, and vitamins E & C.

Gut Health Hero: High in resistant starch, a prebiotic fiber that feeds the friendly bacteria in your gut.

Allergy-Friendly: An excellent option for those who follow a nut-free, gluten-free, or dairy-free diet.

Here's how you can use them in the kitchen: 🍴

🥜 Snack Time: Enjoy raw or toasted for a crunchy, nutritious snack.

🥛Milk Alternative: Soak Tiger Nuts, blend with water, and strain to make creamy, nutty-flavored milk – perfect for those who avoid dairy.

🥣 Baking Buddy: Use ground Tiger Nuts or Tiger Nut flour as a flour replacement, it adds a sweet, nutty flavor to baked goods. My favorite for zucchini muffins.

✨ Energy Balls: Mix ground Tiger Nuts with dates and coconut for quick, nutritious snack bites.

Good news!!! 👇

Chocolate can be part of your healthy lifestyle. 🍫 👏

Research shows that people who have a healthy relationship with chocolate and don’t consider it a "guilty pleasure" seem to have healthier eating behaviors.

They also have more success at maintaining their weight and feel they have a higher quality of life. 🙌

There are many different kinds of chocolate to choose from, including dark, milk, and white.

👉 Most of chocolate’s health benefits are linked to the dark kind. (Sorry, milk and white chocolate lovers.)

That’s because dark chocolate contains 50-90% cocoa solids. 👍

Milk chocolate contains only 10-50%, and white chocolate contains NONE.

It’s these bitter cocoa solids that convey some of the health benefits chocolate is known for, such as improved mood and reduced risk for heart disease. 🤩

Have a couple squares with some fruit and nuts

Gently melt it and drizzle on fresh or frozen fruit

Add dark chocolate chips to your oatmeal, granola, or baked goods

What's your favorite chocolate right now? Let me know in the comments 👇

Did you know that losing 1-2 pounds per week is the rate that gets the best LONG TERM results?

Sure you might be able to lose more quickly, but it puts you in the position of having a higher chance of gaining it back.

Plus it can be hard to ensure you're getting proper nutrition if you're undercutting your calories too much.

In this article, I outline ways to safely and effectively push the weight loss to 3 pounds per week without sacrificing long-term weight loss.

But take note: this strategy isn't for everyone! In the article I lay out the 4 circumstances in which it might be a safe weight loss strategy.

How To Lose 3 Pounds a Week | Integrated Nutrition for Weight Loss Are you wanting to lose weight fast, but lose it the right way so you can keep it off for good? Under the right circumstances, it's possible.

That feeling of freedom when you drop the kids off at the YMCA kids center and get some YOU time…it feels especially awesome when they’re all 3 home on spring break!

Making sure you have healthy snacks on hand is an important part of managing weight.

Going too long between meals can set you up for overeating or giving into cravings for sweets.

I keep healthy snacks on hand everywhere...in my car, purse, diaper bag, etc.

If you follow a gluten free and/or dairy free diet it can get a little tricky, but I've got the perfect list for you!

Check out my latest blog post on QUICK healthy snack ideas (including packaged options).

You can also read a little about why I choose to avoid gluten and dairy.

Does anyone else follow a gf/df diet?

I'd love to hear your favorite quick snacks!

Dietitian’s Top 10 Gluten-Free and Dairy-Free Snacks | Integrated Nutrition for Weight Loss Here is a dietitian's top 10 list of healthy, quick, and tasty gluten-free and dairy-free snacks, including packaged options.

Happy St Patrick’s Day!

Happy RDN Day to all my fellow registered dietitian nutritionists! I’m honored to be in a field with professionals who show so much passion for helping others.

Happy International Women's Day to all the strong, resilient, and inspiring women out there! 💖

I'm lucky enough to know so many.

Who's up for a New Year's Challenge???

This challenge will help you:
✨ Become a meal-planning pro
✨ Get the accountability you need to start improving your health
✨ Feel more confident preparing healthier foods at home
✨ Balance blood sugar through tasty recipes

It's a 21 day meal plan and prep challenge and includes:
✅ Facebook support
✅ Live videos (twice per week) to walk you through the materials and keep you accountable
✅3 weeks worth of blood-sugar balancing dinner recipes

We're getting started January 14th, with materials sent out prior to that so you can be ready to take action ASAP.

Who's in? Type "me" in the comments or shoot me a PM and I'll get you all set up.

Happy 2024!

If you're looking for a weight loss challenge based on improving daily habits around nutrition, exercise, and mindfulness...look no further.

If you need a downloadable PDF for the checklist, let me know in the comments, and I'll send it your way.

100 Day Weight Loss Challenge | Integrated Nutrition for Weight Loss This article gives you a complete 100-day weight loss challenge to give you direction and guidance for ultimate success.

Cutting down on sugar (especially this time of year!) can be super difficult.

We all know it's not great for our health or our waistlines, but silently it screams your name (or at least mine 😉) come 9 o'clock at night when the kids are finally in bed.

I'm sure we could all use some tips and tricks to cut down on the sugar intake in the least painful way possible, so check out my guest post!

Sugar Reduction Strategies for Weight Loss Cutting down on sugar has a big impact on your weight and health. Learn sugar reduction strategies for weight loss to kick your sugar habit.

In honor of National Coffee Day ☕️ check out my video from a few years back when working at University of Washington Center for Weight Loss and Metabolic Surgery.

Oh! And enjoy your coffee today ❤️

Soundbites: Sugar in your coffee It's National Coffee Day on September 29, but before you order that pumpkin spice latte or another seasonal coffee drink, consider the ingredients.

It's not too late to join the FREE 4-week summer challenge in my group Weight Loss Support group for Moms with (and without) Insulin Resistance.

Or join on your own from my weekly posts here.

Monday, July 2nd starts Week #2, Day #1.

https://www.facebook.com/groups/1457683244615510

I've got a free 4-week summer challenge going for my Weight Loss Support group for Moms with (and without) Insulin Resistance.

Tomorrow (Monday, June 26th) is Week #1, Day #1.

Come join us and bring a friend! https://www.facebook.com/groups/1457683244615510

All too often men and women are trying to lose weight by reducing calories through skipping or skimping on breakfast.

Although good intentions are there, this usually backfires with hunger pangs and sugar cravings increasing as the day goes on.

For so many, this leads to large dinners and/or post-dinner snacking that makes it difficult to lose weight.

One of my top recommendations when working with clients to help them lose weight is to start the day with a protein-rich breakfast.

This helps balance blood sugar throughout the day, reduce cravings, and help your metabolism run efficiently...all of which increase your likelihood of losing weight.

If you need some ideas you can get my Quick Morning Meals guide in the comments below.

March is ! To celebrate and get involved, check out this toolkit full of resources, including tip sheets, activity handouts, and more: sm.eatright.org/NNMresources

Don’t forget to join us starting this Monday for 10 days of avoiding sugar!

It’s FREE for anyone to join. Challenge yourself to get the sugar out of your life. And have your friends join us too.

Daily posts will hold you accountable and give you tips to be successful and stay successful.