Weight loss

3 Foods to Help You Lose Weight

Losing weight doesn’t have to be a complicated process. By making small, simple changes to your diet you can make a big difference in your long-term health and overall well-being. In this blog post, we will explore three foods that have been proven to help with weight loss—healthy fats, non-starchy vegetables and proteins—as well as general tips for achieving successful weight loss.

By adding these three nutrient-rich foods into your daily diet plan, you can quickly and easily start dropping those unwanted pounds while still enjoying delicious meals that are sure to satisfy both your hunger cravings and taste buds. So, let’s take a closer look at how incorporating healthy fats, non-starchy vegetables and proteins into your diet can help you to reach your weight loss goals!

Healthy Fats:

Avocado, nuts, seeds and fatty fish are all excellent sources of healthy fats that should be included in your weight loss diet. Not only will they keep you feeling full and satisfied for longer periods of time, but they also offer essential vitamins and minerals. For instance, avocados provide a good source of potassium, as well as vitamin E which helps protect cells from damage caused by free radicals. Eating 1-2 tablespoons of healthy fat per meal is a great way to ensure you’re getting the necessary nutrients to fuel your body throughout the day.

Non-Starchy Vegetables:

The key to successful weight loss is eating nutrient-dense foods that are low in calories. Non-starchy vegetables such as leafy greens, broccoli and peppers provide a good source of vitamins, minerals, fiber and antioxidants. Eating a variety of non-starchy vegetables at each meal will ensure you’re getting the essential nutrients needed for optimal health while also helping to bulk up your meals.

Lean Proteins:

Protein is an important macronutrient for anyone trying to lose weight because it helps to keep you feeling full and satisfied for longer periods of time. Furthermore, protein helps support lean muscle mass which can help increase your metabolism and burn more calories even when you’re at rest. Aim to get at least 30g of high-quality protein at each breakfast and aim to get at least five servings of lean proteins throughout the day.

General Weight Loss Tips:

In addition to incorporating healthy fats, non-starchy vegetables and proteins into your diet, there are other general tips that can help you achieve long-term success when it comes to weight loss. Some of these include drinking plenty of water throughout the day, getting regular exercise and adequate sleep, tracking your food intake, managing stress levels and eating mindfully. By following these simple tips in conjunction with adding nutritious foods such as those listed above into your daily meals, you can create a sustainable diet plan for yourself that will help lead you to long-term success.

By making small changes to your diet and incorporating these three key foods into your meals, you can start seeing weight-loss results in no time. Eating healthy doesn’t have to be difficult or boring—you can still enjoy delicious meals that are sure to satisfy both your hunger cravings and taste buds! So, what are you waiting for? Start adding healthy fats, non-starchy vegetables and proteins into your diet today!

Download My Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7-day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

Top 5 Thyroid Complaints & What You Can Do About Them

If you have been diagnosed with a thyroid condition, you are not alone. According to the American Thyroid Association, 20 million Americans have some form of thyroid disease and up to 60% of those people are unaware they have it. While every case is different, there are some common complaints among those who suffer from thyroid conditions. Here are the top 5 thyroid complaints and what you can do about them.

1) Fatigue: One of the most common complaints of those with thyroid conditions is fatigue. This fatigue can be debilitating and feel similar to pregnancy fatigue. If you are struggling with fatigue, make sure to get plenty of rest and exercise. Exercise can help increase energy levels and improve sleep quality.

2) Weight Gain: Many people with thyroid conditions struggle with weight gain or an inability to lose weight. This can be frustrating and discouraging, especially if you are eating a healthy diet and exercising regularly.

3) Poor Gut Health: People with thyroid conditions are more likely to have gut health problems, such as low acid levels, acid reflux, and difficulty absorbing nutrients. This can lead to diarrhea, constipation, and other digestive issues.

4) Depression and Anxiety: Many people with thyroid conditions experience fluctuations in mood, including depression and anxiety and many end up on the continuum of either super depressed or super anxious. There seems to be no in between stages, but people can fluctuate between one or the other, depending on the situation. You can successfully treat depression and anxiety that is related to thyroid issues one you are able to normalize your thyroid or normalize the underlying conditions and help to optimize them through nutrition, proper lifestyle management and stress management.

5) Aches and Pains: Another common complaint among those with thyroid conditions is aches and pains. This can include muscle pain, joint pain, and headaches. If you don’t have a thyroid gland, you can’t regulate calcium or absorb some nutrients and that is really common reason why people have a lot of the pain and suffering.

If you have been diagnosed with a thyroid condition, know that you are not alone. There are many people who share your experience and there are many resources available to help you manage your condition. If you want to learn about the ways that you can help remedy these problems, contact me and let’s talk about my thyroid reset method. You can resolve all these problems in 12 weeks.

I created this membership program to help you regain your energy, lose weight and feel great. Inside the program you will work with me to set your health goals and come up with a personalized plan to achieve them. You will also connect with other people who want the same thing you do and will help you find it—the path to an amazing life. Going it alone is the number one reason people struggle on their health journey and feel depressed, moody, and exhausted.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my FacebookTikTokInstagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

Your Last Weight-Loss Program?

In a recent episode of Rock Bottom Wellness, I welcomed two guests to the show: Liz Dickinson and Shannon Shearn. Together, they offer a program called Relish Life that’s touted as the last weight-loss program the world will ever need.

If that sounds like a tall order, you’re right — but this powerhouse pair delivers on their promise. Rather than treat symptoms, the program aims to resolve the root cause of weight-loss issues once and for all.

The Weight-Loss Struggle Is Real

Liz is no stranger to the struggles that come with trying to lose weight. With each of her pregnancies, she gained stubborn weight that overstayed its welcome well beyond the baby’s due date.

After her third child, says Liz, she had gotten up to 210 pounds and could not shed the weight, even with rigid calorie counting. Her regular doctor was no help; she offered no solutions beyond tracking caloric intake.

Intuitively, Liz knew there was something more going on. She came to that conclusion despite having previously invented two different technology devices — both aimed at calculating calorie expenditure.

In sheer frustration, Liz entered a walk-in clinic and by “pure accident” met a doctor who was well-versed in medical weight loss and holistic health.

The Negative Self-Talk Piece

Meanwhile, Shannon, a critically acclaimed circus, acrobat, and elite athlete, did whatever it took to maintain the weight and look the part. That path included disordered eating and a loud inner critic who constantly told her she was never thin enough, never small enough, and never quite good enough.

When Shannon became a mother, she, too, struggled with bouncing back. After her second child, in the throes of postpartum depression, Shannon had a moment of clarity when she realized how horribly her own inner critic spoke to herself. At this point, shifted her focus to finding joy in every moment, eating to feel good, and moving her body in ways she loved.

The weight started coming off. That was Shannon’s “a-ha” moment when she saw an opportunity to transform the way she coached her personal training clients, including other moms, through mindfulness and lifestyle coaching.

Together, Shannon and Liz united on a mission to bring a powerful, proven, and lasting solution to the weight-loss industry, and Relish Life was born.

Letting Go of the Old Self

With motherhood and any other big event or traumatic incident, there are both physical and mental changes that occur. We become a new version of ourselves with different needs and priorities.

With Relish, the program challenges participants to let go of that old self and the need to reclaim a certain appearance or way of eating. The question becomes: What if I start looking forward and honor the person I am now?

The goal is to discover ways to add to your life and personal health rather than simply take away calories. It’s not about beating yourself up in the gym; it’s about caring for yourself holistically and shedding the emotional weight that’s weighing you down mentally.

Through this process, weight loss tends to follow. The Relish Life program addresses the whole person, combining group therapy, health coaching, medical treatment, and lifestyle intervention to achieve and maintain your ideal weight.

Ditch the Guilt

Willpower. Self-control. These are words you might hear often in weight-loss circles and even through your primary care physician, but not in the Relish Life program. Relish eliminates the guilt and shame of weight loss and replaces it with community support, positivity, fun, and healing of past trauma.

The Relish Life doctors take the time to listen to patients and hear, perhaps for the first time, the story around when and why they gained weight. With that kind of empathy, patients experience life-changing and sustainable results.

To learn more about the program, head over to relish.life. For more insights and wisdom on root-cause nutrition and thyroid health, sign up for your free seven-day fresh start healthy eating plan at rockbottomwellness.com.