Rachel Goodman, RDN’s Post

Heart-Healthy Nutrition Tips February is all about hearts – and I don’t mean just Valentine’s Day! This month is also the annual American Heart Month. So, it’s a great time to talk about how important it is to practice good heart-health habits at any age, starting with nutrition. The Department of Health and Human Services keeps it simple for us, advising: 💚 Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy. 💚 Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for foods labeled ‘low sodium’ or ‘no salt added’ — like some canned soups, canned vegetables, packaged meals, and snack foods. 💚 Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet. Think about eating more leafy greens, lean proteins from a variety of sources, and healthy fats and oils. To improve your heart-health eating plan, it helps to cook more meals at home. Restaurants and processed foods often include more salt than you might think – or taste! You can also: 💚 Make healthy swaps, like herbs and spices, instead of adding salt. 💚 Snack on veggies or unsalted nuts instead of chips and pretzels. 💚 Eat fresh, lean meat instead of deli or packaged meats. 💚When eating out, get dressings and sauces on the side. 💚Split portions with a friend. 💚Ask wait staff about nutrition information before you order and get something that’s not jacked-up on sodium and saturated fat. It’s not a huge sacrifice to follow guidelines like these. They fit in with smart-eating plans across the board, no matter what your goal. And your body will thank you – over and over again throughout the years. PS – Over the past few months I have been focused on designing a brand new program (more details soon)! Heather B. #Food #Nutrition #HealthyEating #ValentinesDay #HeartHealth #HeatherBinns #HeatherCPT #FindYourAthleteWithin #Renov8TheBody #Renov8TheMind #Renov8Fitness

Heart-Healthy Nutrition Tips February is all about hearts – and I don’t mean just Valentine’s Day! This month is also the annual American Heart Month. So, it’s a great time to talk about how important it is to practice good heart-health habits at any age, starting with nutrition. The Department of Health and Human Services keeps it simple for us, advising: 💚 Eat less saturated fat. Cut back on fatty meats and high-fat dairy products. Limit foods like pizza, burgers, and creamy sauces or gravy. 💚 Cut down on sodium (salt). Read the Nutrition Facts label and choose foods that are lower in sodium. Look for foods labeled ‘low sodium’ or ‘no salt added’ — like some canned soups, canned vegetables, packaged meals, and snack foods. 💚 Get more fiber. Eat vegetables, fruits, beans, and whole grains to add fiber to your diet. Think about eating more leafy greens, lean proteins from a variety of sources, and healthy fats and oils. To improve your heart-health eating plan, it helps to cook more meals at home. Restaurants and processed foods often include more salt than you might think – or taste! You can also: 💚 Make healthy swaps, like herbs and spices, instead of adding salt. 💚 Snack on veggies or unsalted nuts instead of chips and pretzels. 💚 Eat fresh, lean meat instead of deli or packaged meats. 💚When eating out, get dressings and sauces on the side. 💚Split portions with a friend. 💚Ask wait staff about nutrition information before you order and get something that’s not jacked-up on sodium and saturated fat. It’s not a huge sacrifice to follow guidelines like these. They fit in with smart-eating plans across the board, no matter what your goal. And your body will thank you – over and over again throughout the years. PS – Over the past few months I have been focused on designing a brand new program (more details soon)! Renov8 Fitness #Food #Nutrition #HealthyEating #ValentinesDay #HeartHealth #HeatherBinns #HeatherCPT #FindYourAthleteWithin #Renov8TheBody #Renov8TheMind #Renov8Fitness

Let's ask Head Coach & Founder/Owner @davidtn7 a few questions! Question: In your opinion how important is it to align diet with the workout ? Could you share some nutrition tips? Here are some general tips about nutrition: 1. *Eat a balanced diet*: Focus on consuming a variety of whole, unprocessed foods including vegetables, fruits, whole grains, lean proteins, and healthy fats. 2. *Hydrate adequately*: Drink plenty of water throughout the day, aiming for at least 8 cups (64 oz) daily. 3. *Watch portion sizes*: Be mindful of the amount of food you eat and try to consume appropriate serving sizes. 4. *Limit processed and sugary foods*: Try to limit or avoid foods that are high in added sugars, salt, and unhealthy fats. 5. *Cook at home*: Preparing meals at home allows you to control the ingredients and portion sizes. 6. *Read labels*: Be aware of the ingredients and nutritional content of the foods you buy. 7. *Eat mindfully*: Pay attention to your hunger and fullness cues, eat slowly, and savor your food. 8. *Consider your individual needs*: Take into account your age, gender, body size, and physical activity level when determining your nutritional needs. 9. *Seek professional guidance*: If you have specific dietary needs or concerns, consult with a registered dietitian or healthcare professional. 10. *Be consistent*: Make healthy eating a habit by incorporating these tips into your daily routine. Remember, a well-balanced diet is just one aspect of maintaining overall health and well-being. Be sure to also prioritize regular physical activity, sufficient sleep, and stress management. Click on link in bio for a FREE NO SWEAT intro or DM for a FREE consultation call! #nutritiontips #templeconstruction #houstongyms #houstongroupfitness #houstontrainers #houstonmma #houstonpersonaltrainers #protein #carbohydrates #healthyfats #igworkoutreels Video & edit by : @nicolestandish

With the ever-changing dietary guidelines and the contradictory information in the media—it’s no wonder why we struggle to eat healthy. At Calibrate, our food philosophy is intuitive, sustainable, and simple. Calibrate is not a diet—there’s no calorie counting, restriction, or meal replacements. Instead, we focus on eating nutrient-dense whole foods, while minimizing foods that negatively impact your metabolic health. Calibrate is built around the best nutrition practices shown to reduce cardiometabolic conditions and support long-term weight health. Our research-backed Calibrate Food Triangle helps you learn how to quickly and effectively assess foods by looking at how processed they are and the quality of nutrients they contain. In our Cooking With Calibrate event series, our wonderful Senior Director of Content and Program Content Strategy, Drew Salvatore, walks members through the ins and outs of health-promoting foods and shares easy recipes that bring the Calibrate food program to life. The combination of food as medicine and anti-obesity drugs is a powerful combination that changes your biology and gives you the tools to sustain long-term weight loss and improved metabolic function. “The combination of meds, curriculum, and coaching have re-trained my brain in the way I look at food and nutrition,” says a Calibrate member. “Regaining control of my health is the most rewarding part of this whole experience. Calibrate was at the forefront of using this combination to help people achieve real and lasting results for the first time in their lives, I feel fortunate to have been on the first wave of pioneers.” To learn more about our food philosophy check out our blog: https://lnkd.in/e6Cirz9N #FoodAsMedicine #WholeFoods #Nutrition

🥗 Are all calories created equal? As a certified nutrition counselor, I beg to differ. Quality matters just as much as quantity when it comes to weight loss. ✅ Opt for nutrient-dense foods like veggies, lean meats, and whole grains. ❌ Limit processed snacks and sugary drinks to avoid weight gain and health issues. 📊 Research supports this approach: focusing on food quality leads to better weight loss results. Ready to upgrade your nutrition game? Let's chat! #Nutrition #HealthyEating #WeightLossJourney #NashvilleNutrition 🍏🏋️♂️

Wondering what or where to eat for a quick & healthy lunch? See my tips for making lunch in 5 minutes + strategies for eating lunch on the run. https://lnkd.in/gNUKAJf3 #healthylifestyle #healthylunch #fastlunch #nutrition

“I Only Lose Weight When I Cut Out Carbs”... Men who say this usually regain weight as soon as they start eating carbs again. And will probably repeat the same cycle next year, And year the after that. I feel they didn’t get the ‘clue’ the first time… If cutting out carbs completely, was the answer, They’d never regain the weight or eat carbs again. We can’t blame ‘carbs’ for a lack of nutritional planning. Anyone can cut carbs every 6-12months, and rapidly lose weight… But that proves that it’s not a long-term strategy to maintain a lean, healthy body shape. So instead of completely cutting carbs and praying for the best… Here’s a few tips I give my clients: → Prioritise each meal around protein, then veg/salad, then carbs.  → Stick to a nutrition budget to lose weight by eating carbs → Eat most carbs later in the day (preferably dinner). → 90% real carbs (potato, fruit, pumpkin, rice). → 10% processed (bread, pasta, cookies etc).  → Plan meals to enjoy food with carbs. To show you how to eat carbs, and stick to your budget to shed weight… Download my ‘easy food swaps’ guide → link in my comment. 

Did you know that hummus, a staple of Middle Eastern cuisine, offers many health benefits beyond its delicious taste? The following are some essential details about the superfood hummus: Nutritional Composition: Hummus is primarily made from chickpeas, tahini, olive oil, lemon juice, and garlic. It provides a balanced mix of macronutrients and micronutrients, including protein, fiber, healthy fats, vitamins, and minerals. Health Benefits Blood Sugar Management: With its low glycemic index and high fiber content, hummus helps regulate blood sugar levels and may offset blood sugar spikes when consumed with carb-heavy meals. Heart Health: Components like chickpeas, olive oil, and tahini contribute to lower LDL cholesterol levels, reducing the risk of heart disease. Weight Management: High fiber and protein content promote satiety, potentially aiding in weight loss efforts. Anti-inflammatory Properties: Ingredients like olive oil and sesame seeds are anti-inflammatory and beneficial for overall health. Digestive Health: Hummus's fiber content supports digestive regularity and fosters a healthy gut microbiome. Risks and Considerations: While hummus is generally well-tolerated, individuals with chickpea allergies should be cautious. Additionally, store-bought options may contain added sodium, which could concern those watching their sodium intake. Versatile Usage: Hummus can be enjoyed in various ways, including as a dip for vegetables, spread on bread or crackers, or used as a salad dressing or topping. In conclusion, hummus offers a delicious and nutritious addition to any diet, providing various health benefits, from blood sugar management to heart health and beyond whether homemade or store-bought, incorporating hummus into your meals and snacks can contribute to a well-rounded and healthy eating pattern. About the Author: Meet Joseph Emb, RDN, a Registered Dietitian Nutritionist. Through StyleVitally.com, he provides expert insights on healthy eating, diet, and fitness. Joseph's goal is to help people make informed nutrition decisions. His articles cover various culinary topics and discuss the health effects of different foods. #nutrition #healthyfood #hummusbenefits #healthyeating #diettips #digestivehealth

𝐓𝐇𝐄 𝐔𝐋𝐓𝐈𝐌𝐀𝐓𝐄 𝐂𝐇𝐄𝐀𝐓 𝐂𝐎𝐃𝐄𝐒 𝐅𝐎𝐑 𝐄𝐀𝐓𝐈𝐍𝐆 𝐎𝐔𝐓 & 𝐒𝐓𝐀𝐘𝐈𝐍𝐆 𝐋𝐄𝐀𝐍. It’s not always easy to eat out and stay on track of your nutrition, here are a few of my top hacks to eating out while stuck keeping your meal lean & mean.. This one might be worth a save 📀 1. Build your plate around protein 2. Eat the protein on your plate before anything else. This will help you eat significantly less. People who start with carbs first, tend to never hit their protein numbers and easily overeat 3. Ask for sauce on the side rather than on it 4. Ask for baked potato instead of mashed (mashed usually has a lot of butter) 5. Ask for side of greens instead of fries 6. Ask what their specials of the day are (usually fresh) 7. Look for the restaurant menu online for nutritional information 8. Ask for your meal to be unsalted (you can add your own then after) 9. Look for a “lower calorie” or "macro friendly" menu section 10. Go for light beer and sugar free mixers if you decide to drink alcohol 11. Ask for a baked potato instead of fries 12. Ask for no butter or oil on your veggies 13. Ask for your protein source to be grilled or baked 14. Ask for meal to be cooked with no oil (If it can't be grilled or baked) 15. Drink a full glass of water before eating anything. Studies show that 40% of the time, people mistake hunger for thirst. This is HUGE 16. If you must eat fast food, then eat somewhere that has their nutrition info available online I hope you found a few of these useful and maybe you can apply to your next meal out.. If you have any others to add to the list comment below 👇🏼 Follow The 1% Club The 1% Club - Men’s Health Fitness & Hormonal Optimization LLC for more tips like this 👊🏽 #health #menhealth #nutrition #nutritiontips #fitnessmotivation #bodygoals #ceo #nutritionforhealth #performancenutrition #testosterone #mentraining

Here's what a Nutritionist eats in a Day: (Spending 45 mins in the kitchen) 𝐃𝐢𝐬𝐜𝐥𝐚𝐢𝐦𝐞𝐫: 𝐃𝐨 𝐧𝐨𝐭 𝐜𝐨𝐩𝐲 𝐭𝐡𝐢𝐬. This is my diet, made for my preferences. My main priority right now is to save time, as I'm always between meetings and shooting content. While also, getting a full balanced meal. 𝐓𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐞𝐚𝐭 𝐰𝐡𝐞𝐧 𝐈'𝐦 𝐚𝐭 𝐦𝐲 𝐡𝐨𝐦𝐞 𝐢𝐧 𝐏𝐮𝐧𝐞- 6 am (1st breakfast):  A glass of water, 10-12 almonds, and 4-6 dates. 6.45 am:  A cup of black coffee. 9.00 am (2nd breakfast):  4 Egg Omelette with cheese. 11.00 am:  A cup of black coffee. 2.00 pm (Lunch):  Grilled Chicken/Chicken curry with rice, and chips. 6.00 pm: Buttermilk. 9.00 pm (Dinner): I order a double chicken & salad sandwich. Note: I keep drinking water throughout the day up to 3-4 liters. 𝐇𝐞𝐫𝐞'𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐭𝐫𝐢𝐞𝐝 𝐭𝐨 𝐟𝐮𝐥𝐟𝐢𝐥𝐥 𝐰𝐢𝐭𝐡 𝐭𝐡𝐢𝐬 𝐝𝐢𝐞𝐭. → Fiber from salads. → 3 - 4 liters of water. → Unsaturated fats from nuts.  → Probiotics for better digestion.  → Adequate amount of carbohydrates.  → Protein-rich diet required for gaining weight. Your diet will change based on your goals, but you should try to achieve all of this with your diet. That is your key to live an energetic and healthy life! Happy National Nutrition Week! P.S.- The photo was clicked from a cheat meal in my 20%. Chole puri.