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

How To Break The Yo-Yo Diet Cycle

Dan DeFigioBehavior and Mindfulness

How to break the yo yo diet cycle

If you feel like you’re constantly dieting and then giving up, your weight loss successes will be short-lived. If the roller coaster of watching the scale go up and down over the years has been your #1 pastime, then welcome to the Yo-Yo Diet Club. It’s a big club, filled with both mighty intentions and enormous frustrations. • Could you … Read More

Why Willpower Fails

Dan DeFigioBehavior and Mindfulness

beating sugar addiction

Do you feel like you just don’t have enough willpower to control sugar cravings and emotional eating? Have you told yourself,   “Just say no!” “I need more willpower!” “I can’t have _____”   But the reality is that when we behave with that kind of avoidance mentality, where we’re exerting so much energy to STOP and NOT and CONTROL our … Read More

Overcoming Excuses

Dan DeFigioBehavior and Mindfulness

overcoming excuses

There’s a lot to be said for overcoming excuses. It’s easy to find reasons you can’t eat healthier or you can’t exercise. There’s always a way around an obstacle, even if just in a small way. What’s your excuse? Overcoming Excuses “What you think about, you bring about.” “Energy goes where your attention flows.” If you’re having trouble making improvements … 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

Mindful Eating For Mothers

Guest PostBehavior and Mindfulness

mindful eating for mothers

Early motherhood presents a rich opportunity to practice transition-management. One of the best ways to manage the stressors inherent in this life change is to learn to be purposeful in nourishing oneself, both figuratively and literally. That is what mindful eating for mothers means. Here, we focus on literal nourishment—food. Becoming a mother is a unique time to reflect not only … Read More

Easy Ways To Avoid Mindless Calories

Dan DeFigioBehavior and Mindfulness

avoid mindless calories - mindful eating

Mindless eating means eating when you’re not thinking about what you’re doing. It’s plowing through a bag of snacks while watching TV, or eating because an external cue tells you to keep eating – like your plate’s not empty, or there are still more French fries in the bag. Mindless eating can add up to thousands of unfulfilling (and often … 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

Why Did You Just Eat That? Why We Eat

Dan DeFigioBehavior and Mindfulness0 Comments

emotional eating - why we eat

The study of Emotional eating is all about why we eat. Maybe you had had a rough week at work, and all you want on Friday night is to plop down and watch a movie with a giant bowl of buttery popcorn. Maybe you’re a student stressed about a big exam, and you’re munching on candy as you study. Or maybe … Read More

Time Boxing For Food Cravings

Dan DeFigioBehavior and Mindfulness

time box food cravings

I have a new tool for you to try out if you’re having trouble with food temptations. It’s called “TIME-BOXING.” If maintaining discipline all the time feels too overwhelming, or feels like too much deprivation, you can take baby steps towards cutting back on the unhealthy foods in smaller chunks of time — a “time box”. Here’s an example: Let’s … Read More

Emotional Eating

Dan DeFigioBehavior and Mindfulness

emotional eating

Emotional eating affects your diet’s success. It’s estimated that less than 10 percent of those who make weight loss resolutions actually keep them. Every year, tens of millions of people promise themselves they will lose weight, and while their intentions are good, most of the results are disappointing. Even if weight is lost initially, people usually put it back on – … Read More

Eating Psychology – How It Helps You Lose Weight

Guest PostBehavior and Mindfulness

eating psychology

It’s your moment of truth. You slowly step towards the scale that’s about to tally your entire week’s efforts — the hours of sweat at the gym, the rejection of that second helping of pasta, the refusal of that double-chocolate dessert, the stares of your family when you eat a burger with no bun — you’ve done it all. Now … Read More


Dan DeFigioUncategorized

 Success! Your request has been received successfully. Be sure to check your email — there may be an anti-spam confirmation that you’ll have to click in order to receive your materials (“Response required”). Most importantly, follow the advice! I’ll keep you posted with tips and education along the way. I am here to help!   You can get a kickstart to your sugar detox … 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