How To Keep The Weight Off

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

Lots of people go on diets and successfully lose weight. But most people end up gaining it back again. Over and over. Have you lost the same 15 or 20 pounds more than once? Why is it so hard to keep the weight off once you’ve lost it? Why Can’t I Keep The Weight Off? Here are the common mistakes … Read More

6 Secrets To Keeping Weight Off

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

how to keep weight off

It’s hard enough to lose weight, but often keeping the weight off is an even bigger challenge. Clients will report to me their frustrating history of losing weight, then gaining it back again. Each successive yo-yo cycle makes it harder to lose. To help you break out of this cycle, here are some of my best ways to keep the … Read More

I hate vegetables

Dan DeFigioNutrition Advice

I hate vegetables - how to eat more vegetables

“I hate vegetables.” I’ve had many clients tell me this over the years. It’s fine to dislike the taste or the texture of some foods, but if you’re a vegetable hater, I am here to show you some holes in this blanket statement. Why you hate vegetables: Taste. Many vegetables have chemical compounds that make them taste bitter to some … Read More

Vegetable Sources Of Iron

Dan DeFigioNutrition Advice

vegetable sources of iron

Iron deficiency (commonly called anemia) is the most common nutrient deficiency on a worldwide basis. If your iron is low, it will cause fatigue and severely limit your physical capabilities. Iron deficiency in children has been shown to diminish both growth and learning. Red meat is one of the easiest sources of plentiful dietary iron. Vegetarians are more likely to … Read More

Can All-Natural Sweeteners Be Bad For You?

Dan DeFigioNutrition Advice0 Comments

all natural sweeteners

  Since most people know about the dangers of artificial sweeteners, let’s look at how healthy (or not) some all-natural sweeteners actually are. Natural Sweeteners Bad For You? “Natural sweeteners” such as honey and agave may seem like healthier choices, but these natural sweeteners are loaded with fructose – and fructose overload leads to obesity, liver disease, and insulin resistance. … Read More

Simple Ways to Lose Weight

Dan DeFigioNutrition Advice0 Comments

easy ways to lose weight

There are endless tips and tricks to help you lose weight, but here are some of the important ones. If you implement these simple ways to lose weight, you’ll have most of the bases covered. Make these easy changes, and enjoy watching the pounds come off! 1. Eat less at night. When you do not eat often enough during the day, … Read More

Ways to Outwit Your Appetite

Dan DeFigioNutrition Advice0 Comments

outwit your appetite

You might not have to be smarter than a 5th grader in order to outwit your cravings and urges to eat junk food! Just follow these simple tips to outwit your appetite: 1. Eat protein for breakfast. You’ll be less hungry later on and you’ll end up eating fewer calories during the day. All-carb meals (or snacks) set you up … Read More

Plant Protein Power – Good sources of vegetable protein

Dan DeFigioNutrition Advice

vegetarian protein, plant protein

Plant protein isn’t as efficient a protein source as animal protein because, in general, plant proteins are low in one or more essential amino acids. “Low” however, doesn’t mean “not there.” Amino acids in plants are like letters in a Scrabble bag. There are a pile of E’s and S’s, but very few X’s and Z’s. In order to get more … Read More

Gut Health

Dan DeFigioNutrition Advice

gut health

Gut health – the balance of “good” and “bad” bacteria in the digestive tract – is finally starting to become recognized as a crucial part of health, immune system function, and weight loss. Gut health is important – your gut contains more bacteria than all the other cells in your body combined! We are technically more bacterial than human. The … Read More

Why Do We Eat So Much?

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

Why do I overeat?

It’s no secret that humans are getting fatter all over the world. The average American eats over 400 more calories each day than the average American in the 1980s. Why do we eat so much? Sugar and processed foods are partly to blame, but there’s also the problem of people eating too much food overall. Why Do We Eat So … Read More

5 Major Eating Mistakes

Dan DeFigioBehavior and Mindfulness, Nutrition Advice0 Comments

avoid major eating mistakes

Healthy eating can be challenging when you get busy or stressed. Stay on track by avoiding these 5 major eating mistakes: 1.  Drinking calories. Don’t drink sodas, fruit juices, sweetened coffees, or other beverages with calories. Consume alcohol sparingly. Drinking sugar packs on the pounds! Stick to water, mineral water, or tea (you can sweeten it with stevia if you … Read More

How Insulin Can Make You Fat

Dan DeFigioNutrition Advice

how insulin can make you fat

If you’re having trouble losing weight, one of the important things for you to understand is how insulin can make you fat – or keep you from losing weight. The good news is that controlling your insulin is simple with proper nutrition. What Is Insulin? Here’s a quick lesson on insulin. Insulin is a hormone that is produced in the … Read More

Foods That Boost Your Mood

Dan DeFigioNutrition Advice

foods that boost your mood

What you eat can cause chemical and physiological changes in the brain. Here are some interesting findings about foods that boost your mood. Foods That Boost Your Mood Fish and Fish oil Studies by Grosso have proven that daily fish oil treatments of at least 1000 mg of DHA and EPA for mildly- to moderately-depressed individuals significantly eased symptoms of depression. … Read More

Ways To Eat Less Sugar

Dan DeFigioNutrition Advice, Sugar Addiction

ways to eat less sugar

We all know sugar is terrible for your health. Eating too much sugar has been linked to metabolic syndrome, cancer, Alzheimer’s disease, liver disease, and even wrinkles. So if you’re looking for ways to eat less sugar, here are some tips: Ways to eat less sugar The sugar that you have to avoid is added sugar — the high-calorie processed … Read More

Upgrading Your Family to a Low Sugar Lifestyle

Dan DeFigioNutrition Advice2 Comments

low sugar lifestyle

Sugar has made quite a ruckus in the news lately, and the public is starting to understand the impact that sugar overload can have on your weight, your health, and your emotional state. You can upgrade your family to a low sugar lifestyle without too much deprivation. Reducing your family’s sugar intake is a worthy goal, but it can be … Read More

Good Carbs vs Bad Carbs

Dan DeFigioNutrition Advice

good carbs bad carbs

Are you confused about good carbs vs bad carbs? Are carbs good or bad? What are carbs, and what role do they play in our diet and health? Carbohydrates have been blamed for causing obesity and type 2 diabetes. Many dieters swear to have effectively lost weight simply by doing away with carbs in their diet. Are carbohydrates really an … Read More

5 Ways To Boost Your Metabolism

Dan DeFigioNutrition Advice

boost your metabolism

Boost your metabolism and you’ll burn more calories doing everything, even reading this article! Here are four easy ways to boost your metabolism: ALWAYS EAT BREAKFAST Eat something for breakfast, ideally a good combination of low-glycemic carbohydrates and some protein. If you don’t eat breakfast, your metabolism tanks as your body goes into starvation mode in order to conserve calories. … Read More

Simple Food Substitutions

Dan DeFigioNutrition Advice

Make some simple food substitutions in order to cut sugar and processed carbs out of your diet. A high-carbohydrate diet triggers the production of too much insulin, which leads to fat storage and diabetes. By cutting back on the sugar in your diet, and by choosing carbohydrates that are higher in fiber and nutrients, you can keep your insulin levels under … Read More

Diet Tips That Actually Work

Dan DeFigioNutrition Advice

Are there diet tips that work? Have you tried all those diets that are popular nowadays like the bone broth diet, the gluten-free diet, no-fruit diet, or the latest magic herb diet? Ever wondered why there’s always a new diet that comes along? Not that new nutrition ideas never have any merit, but methods that have passed the test of … Read More

Lies You’ve Been Told About Dieting

Dan DeFigioNutrition Advice

lies about dieting

Throughout the years so many things have been said about losing weight that we tend to accept them as facts. It’s time to sort out the truth from the lies about dieting. Lie #1: Just don’t eat the forbidden food If you can only stay away from (gluten, fat, carbs, fruit, whatever), THEN you can finally lose weight easily and … Read More

Should I Eat Fruit?

Dan DeFigioNutrition Advice

Fruit contains important vitamins, phytonutrients, and antioxidants, but its fructose content can contribute to sugar addiction and cravings, and make it harder to lose weight. So Should I Eat Fruit? Let me be very clear: This does not mean you shouldn’t eat fruit! Fruit is good for you, and you shouldn’t give it up. Rather than taking an all-or-nothing approach, use this … Read More

Ways To Use Leftovers

Dan DeFigioNutrition Advice

If you’re wondering how to use leftovers to avoid wasting food, try this 3-in-1 healthy meal planning. They’re meals made from leftovers. Ways to use leftovers My clients often state that the primary reason they don’t eat better is that they don’t have time to cook every day. If you struggle with finding time to cook, this 3-in-1 meal planning system … Read More

Better Nutrition Through Whole Foods

Dan DeFigioNutrition Advice

Better Nutrition From Real Food Real food is something you could find growing, running, swimming, or flying somewhere on the planet. Something packaged in a plastic wrapper in a factory overseas that is loaded with preservatives, artificial colors, and artificial flavors is not real food. Whole, unprocessed food is higher in nutrients than processed items. And the bottom line for … Read More

Easiest Way To Lose Weight

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

It might be a surprise to you, but one of the easiest ways lose weight is to eat slower and to chew more thoroughly! Overweight and obese people tend to eat faster than leaner people. A recent report in the American Journal of Clinical Nutrition has analyzed 22 experiments on the effect of eating speed and calorie intake. Overall the … Read More

Breaking Unhealthy Food Habits

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

“We are what we repeatedly do.” -Aristotle Breaking unhealthy food habits is possible — you can train your brain to prefer healthy foods over unhealthy, high-calorie foods! The Human Nutrition Research Center on Aging (HNRCA) at Tufts University published a brain scan study in the journal Nutrition & Diabetes that shows it is possible to reverse the addictive power of … Read More

8 Reasons You’re Not Losing Weight

Dan DeFigioBehavior and Mindfulness, Nutrition Advice

You’ve cleaned up your diet, you try to exercise on most days, and even though you may have lost some weight, those last few pounds just won’t seem to budge. What’s up with that? Here are a few things that can affect your weight loss that you may not have thought about: 1. You’re sleep-deprived. According to a Gallup poll, … Read More

What Does Natural Mean?

Dan DeFigioNutrition Advice

There are several terms used on food labels that can be confusing. What does “natural” mean? What’s the difference between grass-fed and organic beef? Many of these terms sound healthy, but might not mean what you think. Here are five common labeling terms, with what they really mean, and what they don’t: Natural The Food and Drug Administration has not … Read More

How To Avoid Destroying Your Waistline During The Holidays

Dan DeFigioBehavior and Mindfulness, Nutrition Advice0 Comments

by Dan DeFigio It amazes me how many people completely shut off any sensibility or moderation around food during holidays. When they give themselves permission to indulge in some holiday sweets, an all-or-nothing mentality takes over, and they go completely overboard, gobbling down every single sugar-filled treat they can lay their hands on — usually with the promise that at … Read More

Is High Fructose Corn Syrup the New Trans Fat?

Dan DeFigioNutrition Advice0 Comments

Following the Food & Drug Administration’s recent decision that it no longer considers the man-made additive “partially hydrogenated oils,” (commonly referred to as “trans fat”) safe, consumer groups and independent doctors are now targeting the highly controversial sugar substitute High Fructose Corn Syrup (HFCS) as the most dangerous ingredient in the nation’s food supply. Jim Turner, who chairs Citizens for … Read More

Feed Your Family Better — And Cheaper

Dan DeFigioNutrition Advice0 Comments

With food costs rising, many people are looking for less expensive ways to feed their families. While a fast-food hamburger or a box of prepared Mystery Helper is an inexpensive way to put calories into your family’s stomach, how much actual nutrition are you delivering? Here are six of my favorite inexpensive Superfoods to help your family get the most … Read More

Recipe – Healthy Chicken Salad

Dan DeFigioNutrition Advice0 Comments

Ingredients 12 ounces diced organic chicken breast, baked or boiled. 3 celery stalks, finely chopped (about 1 1/2 cups) 1 cup jicama, peeled and diced 1/2 cup red onion, diced 1/4 teaspoon black pepper 1/8 teaspoon sea salt 1/2 cup organic Greek yogurt,  unflavored or vanilla Juice from 1/2 lemon   Directions: Combine all ingredients in a large bowl. Cover … Read More

Why Losing Weight Is So Hard

Dan DeFigioExercise, Nutrition Advice0 Comments

By now you probably know that a high-sugar diet contributes to weight gain by adding calories without adding nutrition (“empty calories”), by increasing appetite and desire for more sugar, and by elevating insulin levels that promote fat storage. But there are other reasons our bodies like to accumulate fat, so if it seems like the more fat you put on, … Read More

How To Eat Healthy On Vacation

Dan DeFigioNutrition Advice0 Comments

by guest author Cole Millen How to Eat Healthy on Vacation Vacations help us relax, unwind and make memories that last a lifetime. You’ve worked hard to earn your vacation, so make sure it isn’t ruined by the discomfort that can come from eating irregular meals and unhealthy foods during your time away from home. Whether you fly, drive or … Read More

Recommended Nutrition Supplements

Dan DeFigioNutrition Advice0 Comments

What supplements should I use? It’s important to choose nutrition supplements that come from reputable manufacturers that reliably test well in the laboratory for purity and labeling accuracy. There is a lot of junk in the nutrition industry, and some of the inexpensive (and expensive!) off-the-shelf products that you can buy through the retail giants are manufactured overseas with questionable … Read More

Why Diets Don’t Work

Dan DeFigioNutrition Advice0 Comments

why diets don't work

Diets don’t work because they are temporary changes to a recurring problem. You cannot change a recurring problem with a temporary fix! Take this typical scenario: Your “normal” eating patterns have gotten you too fat over time, so you “go on a diet” to try to lose some weight. “Diets” by nature are temporary, overly-strict eating regimens that are usually … Read More

What Are Some Healthy Snack Bars?

Dan DeFigioNutrition Advice0 Comments

A healthy snack bar should be low in sugar, and free of artificial ingredients. It should have a protein-to-carb ratio that is between 1:1 and 1:2. I like Quest Bars, because they are high in protein, all-natural, gluten-free, and have 15 grams of fiber too!

Non-GMO Shopping Guide

programmingNutrition Advice2 Comments

GMO stands for Genetically Modified Organism – a plant or animal that has had its DNA altered by inserting one or more genes from bacteria, viruses, or animals in an attempt to introduce a new genetic trait, such as resistance to certain chemicals or pests. Because some evidence exists that genetically modified foods are implicated in health problems like infertility, … Read More