A key to a healthy lifestyle change and a diet is consistency and determination. The human body needs and likes consistency. Mindful eating or eating consciously is a technique that helps you gain control and regulate your eating habits. It has been shown to cause weight loss, reduce binge eating, and help your overall health. Unconscious eating patterns are the most common theme and struggle among clients. Usually weigh gain is accidental; the outcome of a busy life, emotional stress, mental stress, or even mental weakness. All of these can lead to unconscious eating habits and accidental weight gain.

Unconscious eating can be identified through physical, emotional, or mental symptoms and causes. Physical symptoms of unconscious eating are weight gain an physical causes could be mindless eating, an injury, or an unwanted lifestyle change. Emotional issues can drive unconscious eating and form a reliance on food as a coping mechanism. Mental causes are noticeable when you find yourself justifying poor eating decisions by statements such as “I don’t want it to go to waste…” or “it was a rough day, I deserve this…”. It is important to notice and correct these habits when trying to maintain consistency to improve a healthy lifestyle.

How often do you find yourself in the kitchen breaking into you stash of junk food that you bought with the intentions of saving it or eating it sparingly? You typically eat a couple pieces and then a couple minutes or hours later you find yourself back inside the kitchen picking through the same stash. How about eating the appetizers such as ships and salsa when going out to eat? After about 15 minutes you look down and notice the ENTIRE basket of chips are gone and you’re in need of more. These mindless habits are hurtful to the body and mind.

Not all people are aware of the consequences of their eating habits and choices. The belief that a calorie is a calorie and they’re all the same is a common myth when watching caloric intake. Different calories sources have different effects on hunger, hormones, metabolic rates, and expenditure. Therefore strictly counting calories is not necessary to lose weight but instead changing the source of the calories! It is important to be aware of eating decisions and the nutrients that are being received from them!

“Mindful eating is about awareness. When you eat mindfully you slow down, pay attention to the food you’re eating, and enjoy every bite” -Susan Albers

A good way to practice mindful eating is to be aware of your body, how it feels, what it needs, and your actions. Since people eat for reasons other than physical hunger the first question to practice asking yourself is “why do I eat?”

Why do I eat? This helps to realize the reasons other than physical hunger that you turn to food; it can include stress, fatigue, social events, and other reasons.

When do I eat? This can depend on physical hunger but also can be dependent on the clock/ time of the day, a busy schedule, or emotions.

What do I eat? This examines the reasons as to why you choose the foods you choose. It can be taste, nutrition, comfort, or availability.

How do I eat? This indicates if you eat quickly, rushed, secretly, or mindful.

Where do I invest my energy? Eating different types of foods may cause you to feel sluggish and cause you to drag behind. Eating the right types of food will help your energy levels and lead to more productive days.

This cycle is implemented in the Nuviva lifestyle program and it helps to promote wellness throughout your lifestyle. It is important for us, not only to advise clients on the food that they eat but also to break the mindset and lifestyle that got them in the position that they are unhappy with. With this practice and mindset it makes this process easier, more pleasant, and more permanent for clients This fosters a healthful relationship with food and pushes the clients to become more aware of the nourishment available through the process of food preparation and consumption. The phases throughout the program not only work to reduce carbohydrates, sugars, and caloric intake but also to break the habit of unconscious eating and to form mindful, conscious eating. Conquering this also is detrimental to the success of starting a new lifestyle.

Glutathione, also known as gamma-glutamylcysteinylglycine (GSH), is a tripeptide. A tripeptide is a peptide consisting of three amino acids (cysteine, glycine, and glutamic acid). Peptides are extremely diverse and play a large amount of important roles throughout the body. Peptides make up proteins, some act as hormones; act as structural components for muscles and much more!

One largely overlooked component to a new healthy lifestyle is water intake. Staying hydrated and drinking enough water is key for many factors from digestion to muscle function. Every single cell within the human body needs water to function properly. Nuviva recommends 8 (8oz.) glasses of water each day in order to insure that everyone is getting enough. This amount can differ based on a person’s lifestyle and needs so if you feel like you need more water, drink it!

Added sugars may be the single unhealthiest thing in the modern diet and can be hidden in many ways by food processing companies. Leading added sugar sources are sugar-sweetened beverages, grain-based desserts (cakes and cookies), candy, and dairy desserts like ice cream. These common treats store many different types of hidden sugars and can be harmful when overly consumed!

This chart provides all different types of added sugars to be aware of when buying processed foods.

A popular topic of conversation when discussing weight loss or developing a healthy lifestyle is mostly what foods to avoid and what foods to eat. One commonly misunderstood topic is; if it’s good for you, you can eat it whenever and as much as you want. This is incorrect. Portion control is so important to weight loss, maintaining a properly functioning digestive system, and a healthy lifestyle. Eating the right portions is just as important as eating the right foods.

There are major benefits of portion control besides weight loss. Improved digestion occurs from the lack of overloading your system. With proper portions you avoid indigestion, cramps, discomfort, and bloating. Overeating can lead to a blood sugar imbalance because of the large intake of glucose. Overloading your body with glucose can lead to insulin resistance. Money savings is often tied to proper portion control. When you eat the proper sizes-you do not have to buy as much groceries because you are not overeating. Your groceries will last longer!

People tend to have a hard time recognizing proper portions and serving sizes. This is a direct effect from societies super sized meals that have doubled or tripled over the past 20 years. This is also directly linked to increased obesity rates. This can be slightly avoided if you pay attention to the serving sizes on the nutrition label. Portion and serving sizes are often used in replacement of each other. Even though they are correspondently related there is a difference between the two.

Portion size: is the amount of food you choose to eat in one sitting. This may be more or less than a serving size.

Serving size: is a standardized amount of food. It is often used to quantify recommended amounts and found on the Nutrition Facts label.

Referencing serving sizes helps with maintaining portion control. You may eat an 8 oz. sirloin steak at a restaurant, this is your portion size, but the actual serving size of beef is 3 ounces

There are ways to overcome portion distortion.
Practice measuring out the correct portion sizes when prepping meals. Measuring foods at home help you realize proper portions quicker to make better decisions when you have to.

Read the Nutrition Facts label to help you identify the proper serving size.
Instead of eating straight out of the bag or box eat off of a plate or small bowl. It’s harder to eat more if you only put the actual serving size in front of you.
Avoid mindless eating in order to make sure you are aware of how much you intake.

Share meals when dining out. Restaurants often serve oversized portions so sharing your food with someone else will help keep the portions more reasonable. If this isn’t an option- ask the server to box half of your meal before bringing it to you to avoid temptation.

Use smaller plates when eating. It seems that as portion sizes have increased so have the plates. A smaller plate will look fuller and trick your brain into thinking you’re eating more food.

Lastly, prepping meals for the week ensures that you have proper portions ready to go!

Fiber is a largely overlooked necessity to weight loss. It’s suggested for men to aim to eat 30-38 grams and women should aim for 21-25 grams of fiber each day. It can help with weight loss. It can also lower your blood pressure and improve your body’s response to insulin. A simple diet with fiber intake is just as effective as the complicated dieting fads. However it is best not to eat a lot of fiber right away but to increase your intake slowly to improve your body’s response.

There are two different types of Fiber; insoluble fiber and soluble fiber.Soluble fiber is different from insoluble fiber based off of how it interacts with water and throughout your body. There are benefits of both types of fiber! Most foods contain both types of fiber but are usually higher in one type than the other. Foods that include soluble fiber are oranges, Brussels sprouts, apples, and many other vegetables. Insoluble fiber is found in green beans, cauliflowers, and nuts.

Soluble fiber attracts and mixes well with water. It turns into a gel during digestion and slows the digestions process. It can help you maintain or lose weight by keeping you fuller longer. It soaks up water as it passes through your digestive system; this helps guard against constipation and diarrhea. It aids in heart protection by attaching to cholesterol particles in your digestive system. This helps to reduce overall cholesterol levels and the risk of heart disease because it takes them out of the body when it attaches to the particles! Soluble fiber isn’t absorbed into the body so it doesn’t spike blood sugar levels. It helps keep blood sugar levels under control to combat diabetes. Soluble fiber also helps keep your gut bacteria healthy. It acts as a prebiotic, providing the bacteria with nutrients.

Insoluble fiber although it doesn’t have as many benefits of soluble fiber its still important in your diet. It adds bulk to the stool and appears to help pass food more quickly through the stomach and intestines. It can play a good role in weight control because it can help suppress hunger cues. It helps to improve bowel-related health problems and keep you regular. Insoluble fiber’s main benefit is its bulking agent properties.

Fiber has a lot of healthy benefits along with maintaining and losing weight. It can help lower and control blood pressure, cholesterol, and blood sugar levels. It is a filling nutrient with very few calories. It’s best to incorporate fiber in to your diet but you can use supplemental fiber if that is too difficult. Overall fiber is an important key to a healthier lifestyle!

So this week, I am approaching this article with the intent of it being a more useful article for everyday or every week. This article will be a good reference for you when you are grocery shopping or organizing your groceries when you get back home. People tend to struggle when looking for items at the grocery store that add a little variety to their diet. This will provide you with variety and hopefully inspire your future trips to the grocery store. Another tip is to change up the spices or seasoning that you use while cooking. You can continue to buy the same exact things but with different seasoning it makes a larger variety in your meals. I try to have Mexican inspired meals one night a week. I also like to add in low sugar balsamic vinegar on top of my vegetables for a different flavor or kick!

Some options that may help prepare for the week are stocking up on backups. I like to use frozen vegetables or meals as a back up during the week. I always have a couple sides and a couple entrees available in my freezer. They’re usually used on late night, or low energy nights. They’re a great stress reliever when you realize you have nothing planned or prepared for dinner! I typically grab frozen cauliflower-there are a lot of different brands that offer riced, mashed, and steamed cauliflower. These are easy because they’re already prepared in so many different varieties.

A large portion of my grocery shopping consists of finding fresh produce. I LOVE to stock up on vegetables for the week. Vegetables are a great way to add variety to your diet. There are so many different ways to cook them, season them, and serve them! I typically tend grab peppers, onions, asparagus, brussel sprouts, broccoli, or cauliflower. I like to grab the premade bags of vegetables. My go to is the pre-riced cauliflower bags! You can cook it on the stovetop or in the oven and add whatever seasonings you want to it. There is recipes for buffalo cauliflower to stir-fry cauliflower rice

Another way to add variety to your diet is through your snacks. Try to mix it up throughout the week so you don’t get sick of one specific snack! I love fruit and there are so many different types of fruit to mix it up with!I usually grab one type of berry (strawberries, blackberries, blueberries, etc.). I also like to grab apples OR small oranges and peaches. I also like to grab lite cool whip to keep in my freezer for a late night snack. Atkins brand sells snacks that you can use to substitute when you are having a sweet craving. I prefer the chocolate mousse bars but there are other options as well! You can also grab snack bars, nuts, and so much more!

The most important part is my protein sources. I typically like to have frozen meals just incase but I usually like to eat chicken or fish. I eat steak rarely and don’t often purchase it from the grocery store. I try to buy ground chicken or turkey to use for prep meals or with my salads. I also like to buy thinly sliced chicken breasts, chicken thighs, or chicken legs. If I know a busy week is ahead I like to buy a rotisserie chicken to have in the fridge just to heat up quickly. It’s a little fresher than frozen meals, so it’s a good alternative.

Overall, try to mix up your grocery shopping. Look for different vegetables each week. I typically base my decisions off of which ones look the freshest, or which taste I am craving. Look for different snacks each week; try to mix up the type of fruit, nuts, or snack bars that you buy. You can also add sweet snacks if you are having sweeter cravings! Most importantly mix up your proteins, it doesn’t necessarily have to be a different source but even different cuts can add a variety. Ground chicken can be cooked with different seasonings than chicken breasts or chicken thighs. If you are not comfortable with changing you grocery list, mix up you seasonings and how you cook your food!
Hopefully this will help add some new excitement to your diet. The more excited you are about your food and what you eat, the better outlook you have about this lifestyle!

Last week we shared some ideas to take along with you while you grocery shopped. This week will be how to meal prep with some items from the grocery store. Ground Turkey taco bowls are one of my favorite meal preps. It is extremely easy, quick, yummy, and filling. I usually get three meals out of this meal prep and I use them for lunch or dinner!

You will need;
• 1 lb ground turkey
• 2 bell peppers (I typically use red and orange but it is a personal preference)
• 1 yellow onion (again it’s a preference on which type of onion)
• 1 tsp of paprika
• 1 tsp of garlic powder
• 1/2 tsp of cayenne pepper (if desired)
• salt and pepper to taste

Print out this photo to take shopping with you!

It’s best to cook the ground turkey first. Place the turkey in the skillet and add the garlic powder, paprika, cayenne pepper, and salt and pepper. Mix the seasoning into the turkey and cook it over medium high heat. Make sure the turkey is cooked through, dump it in a bowl and set it aside. In the photos the yellow onion cubed and the peppers are sliced into small strips. Place the vegetables into the skillet that you cooked the turkey in- the juices from the turkey add flavor to the vegetables without having to season them! Cook the vegetables until soft and remove from the heat.

Next, portion out the vegetables into three containers. One cup of bell peppers weights about 6.2 ounces. After the vegetables have been placed in the storage containers-weight out your protein. I typically weigh out 4 oz of protein for each meal. This gives exactly three servings of 4 ounces of ground turkey. Place the turkey over the vegetables and allow to cool before putting the lid on and storing. This minimizes condensation build up.

This whole process usually takes about 25 minutes and it is super easy. I found it best to set aside one day a week for meal preparation. It’s easier this way if you live a busy lifestyle and it takes up minimal time. The vegetables can be purchased pre-cut making this process quicker and easier as well. You can also hot sauce to it when eating it to add more flavor! This recipe leaves a lot of room to change for taste-the flavor profile can be changed as well to make it very functional in every meal preparation! Enjoy!

Superfoods. This term is defined as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered to be beneficial to a person’s health.”

There is no scientifically based or regulated definition for superfoods. This term is used as more of a reference to foods that offer high levels of desirable nutrients that are linked to prevention of a disease or is believed to offer several simultaneous health benefits beyond its nutritional value. There is a lot more research going into the benefits of different foods that could qualify as superfood status. We will be introducing some superfoods that are beneficial to overall health. It is important to remember throughout this article that while these foods may have health benefits – they can be harmful if over consumed and without a lack of variety in the diet. It is important to maintain a wide variety of food to ensure that you are consuming a wide variety of vitamins and minerals and not too much of a particular nutrient.

Some superfoods that might be worthy of this title are dark green leafy vegetables. These vegetables include spinach, kale, swiss chard, and turnip greens. They provide folate, zinc, calcium, iron, magnesium, vitamin C, and fiber. They also have potential to reduce your risk of chronic illnesses such as heart disease and type 2 diabetes. They contain high levels of anti-inflammatory compounds called carotenoids. Carotenoids may help protect against certain types of cancer.

Another type of superfood is berries. They are a powerhouse of vitamins, minerals, fiber, and antioxidants. Berries strong antioxidant levels help reduce the risk and fight chronic diseases and inflammation. Berries also have been recorded as effective when treating digestive and immune-related disorders with medical therapies. Some berries to incorporate into your diet include raspberries, strawberries, blueberries, and blackberries.

Eggs, even though they are high in cholesterol, they are one of the healthiest foods. They are highly rich in nutrients such as B vitamins, choline, selenium, vitamin A, iron, and phosphorus. They are loaded with protein and increase “good” HDL cholesterol in some people. Eggs contain two strong antioxidants;zeaxanthin and lutein. These antioxidants are known to protect vision and eye health.

Nuts and seeds are a great source of fiber, heart-healthy fats, and protein. They have plant compounds that have anti-inflammatory and antioxidant properties. These compounds can help protect against oxidative stress and heat disease. Some sources of these nutrients are almonds, pistachios, sunflower seeds, pumpkin seeds, and walnuts.

Garlic is a strong superfood. It’s a great source of manganese, vitamin C, vitamin B6, selenium, and fiber. It has been used for centuries for its medicinal benefit. Research has indicated that it can be effective in reducing blood pressure, cholesterol, preventing certain types of cancer, and supporting immune function. It has antimicrobial and antifungal properties as well from the components found inside of it.

Ginger, which is available fresh, as an oil, in juice, or in dried and powdered forms, contains large amounts of antioxidants. It may be effective for fighting nausea and reducing acute and chronic inflammation. It may also reduce your risk of chronic illnesses. A close relative of ginger is Turmeric. It also has potent antioxidant and anti-inflammatory effects. Curcumin is the compound that is thought to have these effects in turmeric. It may be effective in treating chronic diseases and aiding in wound healing and pain reduction.

Salmon is known to be high in healthy fats, proteins, B vitamins, potassium and selenium. It is one of the best sources of omega-3 fatty acids. These fatty acids aid in reducing inflammation. Eating salmon is healthy in moderation because like other types of seafood there is a possibility that they contain heavy metals and other environmental pollutants. Salmon may also lower your risk of heart disease and diabetes.

Avocados are highly nutritious and rich in many nutrients. They have fiber, vitamins, minerals, and healthy fats. It is high in monounsaturated fats (MUFAs) with the most predominant MUFA being oleic acid. Oleic acid is linked to reducing inflammation in the body. Avocados may reduce your risk of heart disease, diabetes, metabolic syndrome, and certain types of cancer.

Mushrooms, there are so many types of edible mushrooms and their nutrient content varies depending on the type. Mushrooms contain vitamin A, potassium, fiber, and several antioxidants. They may play a role in reducing inflammation and preventing certain types of cancers based on their antioxidant content.

These are only SOME beneficial superfoods there are many more. Overall it is important to incorporate these foods in a diverse diet. Try not to focus on eating just one type of food in order to avoid consuming too much of one nutrient and not enough of others. Including some or all of these foods as part of a balanced diet can benefit your overall health.

One common question that seems to be trending is “what can I eat for lunch instead of salad?”. Eating the same salad every day can make this experience and lifestyle change a little difficult. Some people tend to get bored or mentally find it tough to constantly eat the same thing everyday. So the introduction to the food color wheel and its concept is something that is exciting-it brings creativity, nutrient-rich dishes, and makes salads SO much more fun!

This concept can apply to salad, veggie bowls, or even your dinner plates! When you try to pick different HEALTHY foods from different color groups you guarantee a well balanced and visually pleasing meal! Try to mix colorful vegetables, protein, and fruit to get a tasty variety during a meal! When making a salad or bowl you want to have your base. You can use cauliflower rice or your leafy green of choice! Make sure you a have a properly portioned protein. Top your greens or base with different colorful food groups and your protein! This concept allows so much room for creativity and personalization!

Lets examine ideas with this color wheel!

Green: asparagus, broccoli, cucumber, green beans, green bell peppers, jalapeno, limes, or zucchini.

Blue/purple: purple cabbage, purple cauliflower, eggplant, blueberries, purple grapes, or blackberries.

Red: radishes, red bell peppers, onions, tomatoes, strawberries, red apples, dried cranberries, or watermelon.

Yellow/Orange: yellow squash, cantaloupe, oranges, peaches, lemon, cheddar cheese, or orange bell peppers.

Brown/Black: almonds, pecans, walnuts, bacon pieces, or mushrooms

White: cauliflower, jicama, onions, diced turkey, diced chicken, or garlic.

These are only a few options from each color group! Mess around and get creative with these to find combinations that you enjoy! Try to keep your food interesting so you stay interested in what you feed your body!

Feel free to post your food color wheel meals on social media and tag @nuvivaweightloss or use #Nuvivaeats