How Small Nutrition Changes Add Up Over Time
Steph Windes đââŹ
Itâs easy to fall into the âall or nothingâ trap with nutrition. One indulgent meal, one skipped workoutâand suddenly it feels like youâve blown it. But hereâs the truth: consistency beats perfection every time. You donât need to eat perfectly to be healthy. It's the consistent stuff that shapes your progress more than any single choice. The Power of Small Changes Small changes really do add up. Things like: Adding a source of protein to your breakfast Drinking an extra glass of water a day Swapping soda for sparkling water a few times a week Eating an extra serving of...
Understanding Portion Sizes Without Measuring Everything
Steph Windes đââŹ
Tracking every bite on a food scale isnât realistic for most peopleâand honestly, it isn't necessary to. You can eat mindfully and confidently without obsessing over exact measurements. Hereâs how to get a feel for portion sizes in a more intuitive way: Use Your Hands as a Guide Build a balanced meal with: Protein: palm of your hand (about 3â4 oz) Veggies: two cupped hands  Carbs (like rice or pasta): one cupped hand  Fats (like nuts or oils): one thumb Keep in mind that itâs not exactâbut itâs close enough for everyday eating. Build Balanced Plates A simple plate method...
Tips for Eating Healthy with an Irregular Summer Schedule
Steph Windes đââŹ
Summer often means fun plans, late nights, road trips, and days that donât follow the usual routine. Healthy eating with a spontaneous schedule can feel trickyâbut itâs definitely doable! 1. Prioritize Protein & Veggies Whenever You Can Whether itâs breakfast at noon or a late dinner, aim to include a good source of protein (eggs, chicken, beans) and plenty of veggies. Theyâll keep you full and support steady energy. 2. Keep Healthy Snacks Handy Pack snacks you actually like and can take on the goânuts, fruit, yogurt, protein bars, or whole-grain crackers with cheese. Theyâll help you stay satisfied when...
Is Breakfast Really the Most Important Meal of the Day?
Steph Windes đââŹ
Youâve probably heard people say breakfast is âthe most important meal of the day.â And honestly, thereâs a good reason for that. While it might just sound like an old saying, science backs up the benefits of starting your day with a balanced meal. The word literally means breaking the fast. After 7â9 hours without food, your body needs fuel to get going. A balanced breakfastâone that includes protein, fiber, and healthy fatsâcan give your brain and body the energy and nutrients they need to start the day off strong. What a Balanced Meal Can Do for You: Boost focus...
How to Actually Listen to Your Body When You're Hungry
Steph Windes đââŹ
âJust listen to your body!â It sounds so simple, right? But with diet rules, food noise, and scrolling past 20 âwhat I eat in a dayâ videos, itâs easy to feel completely disconnected from your hunger cues. Hereâs what you can do to tune back in: Learn the Difference Between Physical and Emotional Hunger Physical hunger builds gradually and usually comes with signsâlike a growling stomach, low energy, or you start noticing all the food around you and how good it looks. Emotional hunger tends to come on suddenly and is often tied to a feelingâstress, boredom, anxietyâand usually craves...
Boost Your Health with Booster Foods
Steph Windes đââŹ
If youâve ever wanted to upgrade your meals without the stress of drastic changes or a full diet overhaul, let me introduce you to one of my favorite nutrition concepts: booster foods. What Are Booster Foods? Booster foods are ingredients that arenât usually the main focus of your meal but add a powerful nutritional boost. They enhance what youâre already eating, making your meals healthier without much extra effort. These foods are typically rich in vitamins, minerals, antioxidants, healthy fats, fiber, or phytonutrients. You only need a small amount to make a difference, which makes them super easy to add...
Understanding the Role of Antioxidants in the Diet
Steph Windes đââŹ
Youâve probably heard antioxidants mentioned when people talk about healthy eating. But what are they, and why should you care? What Are Antioxidants? Antioxidants are natural compounds found in lots of foods, especially colorful fruits and veggies. Their main job is protecting your cells from free radicalsâunstable molecules that come from things like stress, pollution, and even normal body processes. When free radicals build up, they can cause damage that contributes to aging and health problems. Antioxidants help keep those free radicals in check and support your overall health. Keeping free radicals under control helps protect your cells, support your...
What Most Store-Bought Meals Get Wrong
Steph Windes đââŹ
Store-bought meals can seem like a quick, healthy optionâbut many contain what are called nutrition bandits. These ingredients replace real, nourishing foods with empty calories or harmful additives. Common culprits include refined carbs like white rice or pasta, added sugars, artificial additives, and inflammatory oils. While they may improve taste or shelf life, they donât support your health and can leave you feeling tired, unsatisfied, or even cause long-term problems. How to Spot Nutrition Bandits Ignore the claims on the front of the packageâwhat matters is on the back. Check the nutrition label for red flags like: Low fiber, which usually...
Finding Balance When Routine Fades
Steph Windes đââŹ
Routines help make healthy eating manageable, but when the structure fadesâlike at night, on weekends, or during stressful timesâold habits can creep back in. After a week of trying to eat perfectly, itâs normal to loosen your grip and sometimes overindulge. Whether itâs social events, downtime at home, or stress, many people fall into the common âcheat dayâ mindsetâand thatâs okay. The key is to approach these moments without guilt and remember that balance is possible, even when life feels unpredictable. Why Cheat Days Backfire Cheat daysâplanned or notâcan lead to overeating, discomfort, and frustrating energy crashes. Going back and...
How to Spot a Nutrient-Dense Meal
Steph Windes đââŹ
When it comes to healthy eating, itâs not just about how much you eatâitâs also about what you eat. And thatâs where the concept of nutrient density comes in. Nutrient density refers to the amount of vitamins, minerals, and other beneficial nutrients you get for the number of calories you consume. In other words, a nutrient-dense meal packs in the good stuffâlike essential vitamins, minerals, and beneficial macronutrients such as protein and healthy fatsâwithout a lot of empty calories. Think of it as getting more nutritional bang for your buck. Why Itâs Beneficial to Your Health A nutrient-dense diet supports everything...
All-or-Nothing Dieting: A Recipe for Burnout
Steph Windes đââŹ
It's easy to fall into the trap of "all-or-nothing" thinking when it comes to dietingâeither you're sticking to the plan perfectly, or you feel like you've failed. But life is unpredictable, and slip-ups are part of the process. Recognizing this makes it easier to stay on track and build healthy habits that lastâwithout feeling the need to constantly restrict yourself. The Trap of Restriction and Overeating The problem with all-or-nothing thinking is that it sets unrealistic expectations. One âslip-up" can feel like a reason to give up entirely, even though it's just a small bump in the road. This mindset...
The Cost of Skipping Meals
Steph Windes đââŹ
In the midst of busy lives, work responsibilities, and ever-changing schedules, itâs almost too easy to let a meal slip by. We've all had those mornings where before we know it, lunch has passed by with just a cup of coffee to hold us over. Skipping meals might seem harmless, or even productive, but it can actually do more harm than good. How Skipping Meals Impacts Your Health When you skip a mealâespecially breakfast or lunchâyouâre not just missing out on calories; youâre missing out on energy, focus, and blood sugar stability. Skipping meals can disrupt your bodyâs natural rhythm,...
Protein Goals: A Simple Guide to Reaching Your Daily Target
Stephanie Windes đââŹ
Letâs talk protein. Itâs one of those buzzwords thatâs everywhere nowadaysâfitness plans, food labels, your friendâs meal-prep obsession. Why is protein such a big deal, and how much do you actually need? Letâs break it down. Why Protein Matters Protein is like your bodyâs right-hand man. It helps build and repair muscles, supports your immune system, and keeps your hair, skin, and nails strong and looking good. Protein also plays a key role in producing enzymes and hormones that help regulate various bodily functions, and it supports bone health and metabolism. Protein also keeps you feeling full longer, which is...
Intermittent Fasting: Is It Right for You?
Steph Windes đââŹ
Intermittent fasting isn't a traditional dietâit's more about when you eat than what you eat. The idea is to cycle between periods of eating and fasting. During the fasting window, you avoid food (and calorie-containing drinks), allowing your body to shift into a different metabolic state. Here are some common ways to do it: 12:12 Method: Fast for 12 hours, eat meals within a 12-hour period 14:10 Method: Fast for 14 hours, eat meals within a 10-hour period 16:8 Method: Fast for 16 hours, eat meals within an 8-hour period 20:4 Method: Fast for 20 hours, eat meals within a 4-hour...
Keto: Why Itâs Not a One-Size-Fits-All Solution
Steph Windes đââŹ
The keto diet is everywhere right nowâbut is it right for everyone? Before you cut carbs and load up on fat, itâs important to understand what this diet really does and who itâs for. What Is the Keto Diet? The ketogenic diet is a very low-carb, high-fat diet designed to put your body into a metabolic state called ketosis. In ketosis, your body burns fat instead of carbohydrates for energy, producing ketones in the process. Ketones are an alternative fuel source made by the liver from fat, and theyâre primarily used when glucose is in short supply (like during fasting...
Artificial Sweeteners: Friend or Foe?
Steph Windes đââŹ
Artificial sweeteners spark a lot of debateâsome people avoid them like the plague, while others use them daily. So, where do they really stand when it comes to nutrition? While I canât dive into every detail in this blog, letâs take a quick look at what they areâand what theyâre notâespecially from a nutrition standpoint. What Are Artificial Sweeteners? Artificial sweeteners are low- or zero-calorie sugar substitutes used to sweeten foods and drinks without adding the calories that come with regular sugar. Common artificial sweeteners include: Aspartame (Equal) Sucralose (Splenda) Saccharin (SweetâN Low) Acesulfame potassium (Ace-K) Stevia (technically natural, but...
Glycemic Index and Load: Understanding Their Impact on Blood Sugar and Health
Stephanie Windes đââŹ
Introduction The glycemic index (GI) is a numerical scale that measures how much a particular food increases blood sugar levels and ranks them from 0 to 100. So, the lower a foodâs glycemic index is, the slower it will raise blood sugar levels after being eaten. Whole, minimally processed foods tend to have a lower glycemic index because they contain more fiber and fat. The glycemic index can be a great toolânot just for diabeticsâto maintain stable blood sugar levels and prevent spikes. Although the glycemic index is helpful, it definitely doesnât show the whole picture. The GI tells how...
Balancing Act: The Importance of Omega-3 & Omega-6 Fatty Acids
Steph Windes đââŹ
Essential fatty acids are fats that our bodies canât produce on their own, so we must get them through our diet. Omega-3 and omega-6 are the two main types, and while both are essential, finding the right balance between them is important for overall health. In this blog, we'll talk more about this balance and give some practical tips for maintaining it. Omega-3 fatty acids are found in foods like fatty fish, flaxseeds, chia seeds, and walnuts. They are well known for their anti-inflammatory properties and support heart health, brain function, and may help lower the risk of chronic disease....
Sleep Your Way to Better Health: The Connection Between Rest and Nutrition
Stephanie Windes đââŹ
When we talk about living a healthy lifestyle, diet and exercise are often the main focus. But thereâs another major player that often gets overlooked: sleep. Good nutrition supports quality sleep, and quality sleep helps your body process and benefit from the nutrients you take in. Thereâs a strong connection between the two, and being mindful of it can support your overall health. How Poor Sleep Affects the Body Lack of sleep doesnât just make you feel tired. It can disrupt your bodyâs internal systems in ways that affect your eating habits, metabolism, and energy levels. Hunger hormones become imbalanced. ...
Fiber: The Key to Better Digestion and Health
Stephanie Windes đââŹ
When it comes to nutrition, fiber doesnât always get the spotlight it deserves. This often-overlooked nutrient plays a powerful role in keeping your digestive system happy and your overall health on track. In todayâs fast-paced world, many of us fall short of getting enough fiber in our diets, which can have significant effects on our digestion and overall well-being. By focusing on incorporating more fiber-rich foods into your meals, you can give your body the support it needs. Fiber is found in plant-based foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. There are two main types: Soluble fiber,...