Entries by Rohail

#04: Empowered Over 40: Unleashing Your Best Self Through Fitness With Kim Schlag

Empowered Over 40: Unleashing Your Best Self Through Fitness With Kim Schlag

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Are you sick of hearing that you can’t lose weight after 40? Meet Kim Schlag, the living proof that this belief is completely false! In this episode, Kim, a certified personal trainer and nutritionist, shares how she transformed her health and fitness AFTER she hit 40. Now, she’s on a mission to help women shed pounds while embracing empowerment in their own bodies. Discover the secrets to achieving a healthy calorie deficit, embrace the transformative power of habit-based weight loss, shatter age-related myths about metabolism, understand the influence of hormones during perimenopause and menopause, and learn how strength training and muscle building can be your allies on your journey. Kim’s story is a testament to the possibilities beyond 40. I’m excited for you to experience so many unlocks so you can have the same empowerment on your health journey too.

 

xoxo,
Jackie

Connect with Jackie:

Apply to Mindful Weight Loss Academy so you can permanently and sustainably lose weight while eating the foods you love: https://eatright4life.com/coaching/

 

Take my FREE Weight Loss Quiz to find out if your body is weight loss resistant (and how to fix it!): https://eatright4life.com/quiz/

 

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

 

Join Our Mindful Nutritionist Show Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

In this episode we cover:

01:52 In my 40s, I learned and transformed my lifestyle.
05:16 Realized I was eating too many calories.
08:57 Skipping fall festival food for calorie control.
11:16 Approach weight loss with permanent, healthy habits.
13:13 Building habits for lifelong physical activity is essential.
16:14 Overcoming hurdles to achieve desired personal transformation.
22:07 Estrogen decline shifts fat to midsection in perimenopause.
23:30 Strength training important for women in their 40s-50s.
27:18 Focus on emotions, not just scale numbers.
29:21 Focus on overall health, not just weight.
34:59 Focusing on strength gains helps accept body.
37:44 Exercise at home is an option. Trainer recommended.
40:02 Focus on form, not speed; be intentional.
43:55 Eating more intentionally and fewer late-night calories.
46:37 Aging brings wisdom, tried to like running.
48:56 Reclaiming running after taking time off.

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#03: The Real Reason Why One-Size-Fits-All Diets Fail With Dr. Nathan Thompson

The Real Reason Why One-Size-Fits-All Diets Fail With Dr. Nathan Thompson

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Boy, do I have an amazing episode for you! Get ready for an incredible episode as I chat with Dr. Nathan Thompson, a chiropractor and wellness way doctor, exploring a holistic approach to health. Brace yourselves for an honest and impactful talk as we share our personal health journeys, touching on hitting rock bottom and achieving meaningful permanent change. Dr. Nathan’s incredible story, from losing 40 lbs to becoming a wellness way doctor, unfolds along with his inspiration from his wife’s illness, his personal battle with metabolic syndrome, and the impact of his father’s cancer diagnosis. We also tackle the ongoing diet debate, the detrimental impact of food shaming, and misconceptions about sugar intake. From the power of habits and community to criticism of the traditional healthcare system’s reliance on medication, this episode will challenge everything you know about health, nutrition, and well-being. If you follow Dr. Nathan on social media, you know it’s going to be a good one! Grab your favorite snack, relax, and get ready to be inspired!

 

xoxo,
Jackie

Connect with Jackie:

Apply to Mindful Weight Loss Academy so you can permanently and sustainably lose weight while eating the foods you love: https://eatright4life.com/coaching/

 

Take my FREE Weight Loss Quiz to find out if your body is weight loss resistant (and how to fix it!): https://eatright4life.com/quiz/

 

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

 

Join Our Mindful Nutritionist Show Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

In this episode we cover:

01:58 Medicine is not just a simple fix.
03:16 Deep personal experience led to profound transformation.
08:53 Discovering health issues led to personal transformation.
12:11 Focus on habits; change your thoughts and identity.
15:31 Pushed through tough mornings to build habits.
18:40 Community and personal accountability are crucial in nutrition.
20:46 Community changes lives and support prevents failure.
26:35 Reflecting on patient stories and advocating change.
27:48 Changing mindset and beliefs through thermostat analogy.
33:16 Immune reactions to certain food proteins explained.
36:36 People avoid debating and cause stress over nutrition.
37:44 Concern about added sugar in baby food.
43:56 Social media confuses people, leading to paralysis.
44:54 We’ll link to your active channels, no worries.
48:25 A changed mindset leads to successful opportunities.

Loved this episode? Make sure you leave a 5-star review!

Want To Join Our Inner Circle Community!

This is not just a space to hang out it’s your backstage pass to the making of the show and get coached personally by me. Ready to be part of this exciting adventure?

#02: My 65 Pound Weight Loss Journey: Part 2

My 65 Pound Weight Loss Journey:

Part 2 - Overcoming Eating Disorder & Infertility

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Welcome to another empowering episode of The Mindful Nutritionist Show! Join me for Part 2 of My 65 Pound Weight Loss Journey, where I open up about my personal struggles with disordered eating, the complexities of PCOS, and the challenges of infertility. I’m sharing the transformative path that led me to become a mindful eater and successful dietitian dedicated to helping others achieve sustainable weight for good. I’m sharing how the lowest of lows got me to where I am today to the highs of reclaiming my health. I’m here to inspire and guide you on your own transformative journey, from the inside out. If 2024 is the year you want to sustainably lose weight and heal your relationship with food and your body, this episode is for you. Join me as I share my journey of transformation and I’m excited to show you how you can do it too.

 

xoxo,
Jackie

Apply to Mindful Weight Loss Academy so you can permanently and sustainably lose weight while eating the foods you love: https://eatright4life.com/coaching/

 

Take my FREE Weight Loss Quiz to find out if your body is weight loss resistant (and how to fix it!): https://eatright4life.com/quiz/

 

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

 

Join Our Mindful Nutritionist Show Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

In this episode we cover:

00:00 Overcoming eating disorder through mindful eating journey.
03:59 Training for half marathon brought validation and transformation.
08:09 Struggled with binging due to feeling restricted.
11:13 Struggled with weight, led to unhealthy habits.
15:24 Struggles with disordered eating while studying dietetics.
17:18 Struggling with disordered eating and defending food.
22:59 Struggled with infertility due to severe underweight.
24:25 IVF journey led to career shift and commitment.
28:51 After loss and struggles, at 13 weeks pregnant, and g​​rateful for pregnancy, weight loss journey, support.
31:53 Sharing my journey, finding hope, and seeking connections in adversity.

Loved this episode? Make sure you leave a 5-star review!

Want To Join Our Inner Circle Community!

This is not just a space to hang out it’s your backstage pass to the making of the show and get coached personally by me. Ready to be part of this exciting adventure?

#01: My 65 Pound Weight Loss Journey Part 1

My 65 Pound Weight Loss Journey: Part 1 - A Journey Beyond the Scale

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Welcome to The Mindful Nutritionist Show! In our first episode, I’m so excited to share Part 1 of My 65 Pound Weight Loss Journey. We’ll dive deep into how my journey started with diet culture. I’ll take you through the raw and honest tale of my battle from 9 years old with my weight, from the alarming wake-up call of non-alcoholic fatty liver disease and pre-diabetes diagnosis to the empowering steps I took towards a healthier, more balanced life. The magic happened when I started working with my nutritionist and successfully lost 65 pounds over 1.5 years all thanks to Mindful Eating. Whether you’ve battled with dieting, weight loss, or body image, this episode is a testament that change is possible for you. I know my story will resonate with you because even though we all have different experiences, we all connect on wanting to feel best in our bodies and heal our relationship with food. Stay tuned for more sustainable weight loss tips because I’m just getting started! In the meantime, enjoy learning more about where my entire mindful eating journey started and how you can get started too!

 

xoxo,
Jackie

Apply to Mindful Weight Loss Academy so you can permanently and sustainably lose weight while eating the foods you love: https://eatright4life.com/coaching/

 

Take my FREE Weight Loss Quiz to find out if your body is weight loss resistant (and how to fix it!): https://eatright4life.com/quiz/

 

Come say “Hi!” on Instagram @the.mindful.nutritionist: ⁠https://www.instagram.com/the.mindful.nutritionist/

 

Join Our Mindful Nutritionist Show Facebook Community: https://www.facebook.com/groups/mindfulnutritionistshowcommunity

In this episode we cover:

00:00 Clients wanted “nuggets of Jackie” in ear and started podcast despite fear.
03:28 Mindful eating leads to sustainable weight loss.
07:55 Started dieting with weight watchers at 12.
11:46 Doctor’s wake-up call led to lifestyle change at 16.
13:55 Struggled with emotional eating, leading to weight gain.
19:58 Shifted approach to weight through mindful eating approach.
22:55 Improved food choices led to feeling empowered and healthier.
25:13 Struggle between finishing food and understanding mindful eating.
28:25 Running and mindful eating in Italy.
33:39 Sustainable weight loss through mindful eating.
34:50 Ditch diet culture, embrace sustainable weight loss.

Loved this episode? Make sure you leave a 5-star review!

Want To Join Our Inner Circle Community!

This is not just a space to hang out it’s your backstage pass to the making of the show and get coached personally by me. Ready to be part of this exciting adventure?

,

How to make delicious hummus

How to Make Delicious Hummus

Hummus, a classic Middle Eastern dish, has taken the world by storm with its delightful combination of creamy texture, nutty flavor, and versatile serving options. Made from humble ingredients like chickpeas, tahini, garlic, and lemon juice, this delectable dip has earned its place as a favorite among food enthusiasts worldwide. Whether you’re a seasoned chef or a beginner in the kitchen, learning how to make delicious hummus from scratch is a rewarding experience that will undoubtedly impress your family and friends. In this article, we’ll take you through a step-by-step guide to creating a batch of irresistibly smooth and flavorful hummus that will have everyone reaching for more.

INGREDIENTS

To prepare this delectable hummus, gather the following ingredients:

Step-by-Step Instructions:

Conclusion:

Making delicious hummus at home is a straightforward and rewarding process. With just a few simple ingredients and a food processor, you can create a delightful Middle Eastern dip that will impress your taste buds and those of your guests. The smooth and creamy texture, combined with the nutty flavors of tahini and chickpeas, make hummus a versatile and healthy addition to any meal or snack.

So, next time you’re craving a delectable and nutritious appetizer or party dip, remember this easy-to-follow guide to make your very own scrumptious hummus. Enjoy it with fresh pita bread, vegetable sticks, or as a spread in sandwiches and wraps. Get ready to indulge in a taste of the Middle East right in the comfort of your own kitchen!

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Nutrition Hacks for Weight Loss: Insider Tips for Shedding Extra Pounds

Nutrition Hacks for Weight Loss: Insider Tips for Shedding Extra Pounds

Losing weight can be a challenging endeavor, but with the right nutrition hacks, you can make the process more effective and enjoyable. This blog post aims to provide you with insider tips from the world of nutrition to help you shed those extra pounds. By incorporating these hacks into your daily routine, you can optimize your weight loss efforts and achieve long-lasting results.

Prioritize Whole, Nutrient-Dense Foods

When it comes to weight loss, quality matters as much as quantity. Focus on consuming whole, nutrient-dense foods that provide essential vitamins, minerals, and fiber while keeping you satiated. These foods include fruits, vegetables, lean proteins, whole grains, and healthy fats. By prioritizing these nutrient-packed options, you can nourish your body while effectively managing your calorie intake.

Stay Hydrated

Stay hydrated, stay fabulous!

Drinking enough water is crucial for weight loss. Not only does it keep you hydrated, but it also helps

Jaclyn Gaylis Kirschen MS, RD

Make it a habit to drink water throughout the day and opt for water as your primary beverage, avoiding sugary drinks that contribute unnecessary calories.

 

Remember that thirst is not always an accurate indicator of your body’s hydration status. It’s beneficial to drink water consistently throughout the day, rather than relying solely on thirst as a cue. Carry a reusable water bottle with you and sip water regularly to maintain hydration.

While the general recommendation is around 8 cups (64 ounces) of water per day, individual water needs can vary. Pay attention to your body’s signals, stay hydrated, and consult a healthcare professional for personalized advice.

Mindful and Balanced Snacking

Snacking can be a pitfall for weight loss if not approached mindfully. Instead of mindlessly reaching for unhealthy snacks, plan ahead and have nutrient-dense options readily available. Snack on fresh fruits, raw nuts, yogurt, or vegetables with hummus to satisfy your cravings while providing essential nutrients.

When it comes to balanced snacks, the key is to include a combination of macronutrients (carbohydrates, proteins, and fats) along with fiber to keep you satiated and provide sustained energy. Here are some examples of balanced snacks:

  1. Apple slices with almond butter: Pairing apple slices, which provide natural sugars and fiber, with a dollop of almond butter adds healthy fats and protein to create a balanced snack.
  2. Greek yogurt with berries and a sprinkle of nuts: Greek yogurt is an excellent source of protein, while berries offer antioxidants and fiber. Adding a small handful of nuts, such as almonds or walnuts, provides healthy fats.
  3. Whole grain crackers with hummus and sliced vegetables: Whole grain crackers supply complex carbohydrates, while hummus offers plant-based protein and healthy fats. Top the crackers with hummus and enjoy them with sliced vegetables like cucumber, carrots, or bell peppers for added crunch and fiber.
  4. Hard-boiled eggs with a side of cherry tomatoes: Hard-boiled eggs are packed with protein, while cherry tomatoes are low in calories and high in antioxidants. This combination makes for a satisfying and nutrient-rich snack.
  5. Cottage cheese with sliced peaches and a drizzle of honey: Cottage cheese is a great source of protein, and pairing it with fresh peaches adds natural sweetness and fiber. A drizzle of honey adds a touch of extra flavor.
  6. Homemade trail mix: Create your own trail mix by combining a variety of nuts (like almonds, cashews, and walnuts), dried fruits (such as raisins or dried cranberries), and a sprinkle of dark chocolate chips. This snack provides a mix of healthy fats, carbohydrates, and a touch of sweetness.
  7. Veggie sticks with guacamole: Slice up your favorite vegetables (such as celery, carrot sticks, and bell peppers) and pair them with homemade guacamole. The vegetables offer fiber and nutrients, while the guacamole contributes healthy fats from avocado.

Remember, portion control is essential even with balanced snacks. Aim for appropriate serving sizes to maintain a calorie balance while enjoying these nutritious and satisfying options.

Control Portion Sizes

Size matters: Take charge with portion control

Portion control is the key when it comes to weight loss. Even healthy foods can contribute to weight gain if consumed in excessive amounts. Familiarize yourself with appropriate portion sizes and practice mindful eating techniques, such as slowing down, savoring each bite, and listening to your body’s hunger and fullness cues. Utilizing smaller plates and bowls can also help create the illusion of a satisfying portion.

Limit Added Sugars and Processed Foods

Added sugars and processed foods are notorious for their empty calories and negative impact on weight loss efforts. These foods often lack nutritional value and can lead to cravings and overeating. Read food labels carefully and aim to reduce your consumption of sugary beverages, sweets, processed snacks, and refined grains. Instead, opt for whole foods that are naturally sweet or use alternatives to satisfy your sweet tooth.

Embrace Healthy Fats

Contrary to popular belief, healthy fats can actually support weight loss. Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil into your meals. These fats contribute to satiety, help absorb fat-soluble vitamins, and provide a sense of satisfaction. Remember, moderation is key, as fats are calorie-dense, so be mindful of portion sizes.

Seek Professional Guidance

Every individual is unique, and what works for one person may not work for another. Consulting with a qualified nutrition professional can provide personalized advice tailored to your specific needs, goals, and lifestyle. They can help create a customized meal plan, offer accountability, and address any underlying nutritional deficiencies that may impact your weight loss journey.

Conclusion

Incorporating these nutrition hacks into your weight loss journey can provide you with the insider knowledge to shed extra pounds effectively and sustainably. Prioritizing whole, nutrient-dense foods, controlling portion sizes, staying hydrated, and making mindful snack choices will contribute to your success. Additionally, limiting added sugars and processed foods, embracing healthy fats, and seeking professional guidance will optimize your weight loss efforts and help you achieve your desired goals. Remember, weight loss is a holistic journey, and nutrition plays a vital role in your overall success.

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Fuel Your Weight Loss Journey with an Easy Chinese Chicken Veggie Stir Fry

Fuel Your Weight Loss Journey with an Easy Chinese Chicken Veggie Stir Fry

Are you tired of eating bland salads on your weight loss journey? Look no further! In this blog post, we’ll share an easy and nutritious Chinese chicken veggie stir fry recipe that is not only delicious but also perfect for shedding those extra pounds. With simple ingredients and a straightforward cooking process, this recipe will quickly become a staple in your kitchen.

INGREDIENTS

To make this mouthwatering dish, you’ll need the following ingredients:

For the stir fry sauce, gather the following:

RECIPE

Let’s dive into the recipe:

Voila! Your easy Chinese chicken veggie stir fry for weight loss is ready to be served. The warm and cozy flavors of this dish will make it an absolute hit in your household.

CALORIE INTAKE

You know what is the best part about this recipe?

This makes it a balanced meal that supports your weight loss goals while providing essential nutrients.

BENEFITS

Low-Calorie and Nutrient-Rich

The Chinese chicken veggie stir fry is a fantastic option for those on a weight loss journey. With only 335 calories per serving, it allows you to enjoy a satisfying meal without compromising your calorie intake. Additionally, the dish is packed with nutrient-rich ingredients like lean chicken breast and a variety of colorful vegetables, providing you with essential vitamins, minerals, and antioxidants to support your overall health.

High in Protein

Protein is an important nutrient when it comes to weight loss as it helps to keep you feeling full and satisfied for longer periods. This stir fry includes chicken breast, which is a lean source of protein. Each serving provides a substantial 30 grams of protein, helping to support muscle maintenance and repair while keeping hunger at bay.

Fiber-Friendly

The inclusion of stir-fried vegetables in this recipe adds a generous amount of dietary fiber to your meal. Fiber aids in digestion, promotes feelings of fullness, and helps regulate blood sugar levels. With 3 grams of fiber per serving, this dish supports a healthy digestive system and can contribute to better weight management.

Flavorful and Versatile

One common misconception about weight loss meals is that they are bland and boring. However, this Chinese chicken veggie stir fry proves otherwise. The combination of the stir fry sauce, coconut amino acids, and monk fruit creates a delightful blend of savory and slightly sweet flavors that will tantalize your taste buds. Moreover, you can customize this dish by adding your favorite spices or incorporating different vegetables to suit your preferences and keep the recipe exciting.

Incorporating this easy Chinese chicken veggie stir fry into your weight loss journey offers numerous benefits. It allows you to enjoy a delicious, low-calorie meal that is rich in nutrients, high in protein, fiber-friendly, and offers a delightful explosion of flavors. So why settle for bland and boring meals when you can savor a dish that supports your weight loss goals while keeping your taste buds satisfied?

If you’re looking for more easy and healthy recipes that don’t compromise on taste, we’ve got you covered. Say goodbye to restrictive diets and transform both your body and your relationship with food.

So why wait? Try this amazing Chinese chicken veggie stir fry recipe today and start your journey towards a healthier you. Your taste buds and your waistline will thank you!