How to Eat Healthy While Traveling

Eating healthy while traveling can be intimidating. The potential to feel sluggish and bloated due to the lack of good food choices in airports doesn’t have to be a part of your travel plans. As we all know, eating healthy on the road can be a challenge. However, if you've gotten in the habit of eating healthy and preparing most of your own food, it is easy to leave your house prepared for the journey you have planned for yourself. It will take a bit of pre-travel preparation on your part to make things a bit easier, but I promise you it is absolutely worth it.

One thing to take in to account is how long you will be traveling for. Will you need breakfast, lunch, and dinner before you arrive at your destination? Are you flying internationally and will need several days worth of food and snacks? Or is your flight under 3 hours so you'l likely only need some snacks?

Think about how much food you usually eat in the time span you'll be traveling for and plan accordingly.

Some helpful tips:

1. It is always good to eat a healthy filling meal with lots of vegetables and protein prior to your travel. If you know you've got a long time span ahead of you, fill up at home first.
2. If you have a layover, when eating at restaurants in airports be sure to look for health conscious salads and other grilled meats and vegetable options. Always ask for olive oil and vinegar for your dressing and skip whatever dressing comes on the salad (they are usually not healthy options).
3. Be sure to drink plenty of clean water while traveling. Your body needs the additional fluids to stay hydrated in the dry air inside of the airplane. Bring your own (empty!) stainless steel water bottle that you can fill up again on the other side of security. Bottled water you can buy provides nothing special, and in fact all those plastic water bottles do harm to the environment.
4. Turn your carry-on into your lunch box. Instead of packing your toiletries in your carry-on bag, fill it full of good food. You can always buy more toiletries whoever you go, but good food can be harder to find. Plus, if your bag is packed with all thing that you like to eat, you'll not only save money, you'll also save time not waiting for food and you'll feel healthier when you arrive at your destination.It truly starts with planning! If you are prepared you won’t be at the mercy of airplane meals or roadside food services. Packing a variety of snacks that easily transport can be as easy as packing all of your other belongings.

My favorite travel snacks:

1. Homemade trail mix. You make your own trail mix blends at home using only foods you like to eat. Not only will it be more fun to mix up your own, it's less expensive and better for you. My favorite is to mix up goji berries, cacao nibs, coconut flakes, and almonds.
2. Beef Jerky. The saving grace of many consistent travelers, beef jerky is a great source of protein and it easy to pack and carry. Make sure to find a brand that doesn't use MSG or other artificial colors and flavors, most of the kinds you can find in gas stations aren't of the best quality, but there are some great ones out there now.
3. Fresh fruit & veggies. Apples are the best for traveling as they are relatively hardy and not likely to be mashed to a pulp when your bag get shoved under the seat, and they aren't super messy like oranges can be, but really, just pick your favorite and bring a few along with you. Bringing baggies full of raw vegetable is a sure-fire way to make sure you eat healthy on the go. Carrots, snap peas, radishes, and sliced bell peppers are my favorite and happen to be perfect for snacking.
4. Individually packed nut butters. Want to have some almond butter on your apple? Lots of companies are now packaging their nut butters into individual packets that are perfect for travel. Trust me, they won't let you take the whole jar of peanut butter through security...it technically counts as a liquid/gel and they'll make you throw it out.
5. Healthy Meal Replacement Shake and shaker bottle. This is hands-down my MUST HAVE item for traveling. I typically have my big bag packed in my suitcase, and some of the individual packets in my carry on to use when I need them. So many times I've been places where there was nothing for me to eat (due to my food sensitivity issues), so having access to a nutrient dense shake mix that has protein, fiber, phytonutrients and more all in one has saved the day more times than I can count. If you use a shake that tastes good just mixed with cold water, then you don't need to worry about trying to travel with a blender.
6. Bonus tip: snack bars! Bars are super easy to travel with, they pack well and provide a good source of energy when you need it. Try and pick bars that are higher in protein and lower in sugar. These are my favorites:
1. WB Kitchen Paleo Bars & Cookies
2. Wild Zora Bars

Check out and download a FREE ebook with other tips for eating healthy while traveling. 

Even with all of these preparations, eating healthy on the road while traveling can be difficult. You may find that eating less while traveling is helpful, in fact you can use traveling time as opportunity to fast a bit, or experiment with Intermittent Fasting. It is a good way to give your digestive system a break for a bit. 

Though it can be challenging to find healthy foods outside of the home, do not be discouraged, simply stock up before you go!

Need help finding your way? How about an on-line meal planner, nutrition guide, health and nutrition coach, and 150 Top Rated Fitness Programs Streaming to your cell phone, pad device, or laptop for $2.99 per week, and you’re first month is FREE

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Strength Training Exercises: Without a Gym Membership

With your busy schedule, you don’t always have time to get to the gym. Whether you’re working full time outside the home, working from home, or a stay-at-home spouse or parent, your schedule is packed with things that you need to get done. That is understandable but that shouldn’t prevent you from being healthy and having the body you’ve always wanted. Strength Training Exercises can be accomplished right in your living room, or any other room in your house. No fancy gym equipment needed, and Without a Gym Membership!

Simply pick a Beachbody On-Demand program that works for you. With Beachbody On-Demand you can fit your workout in no matter what time of day it is, and you can do it anywhere. One of the best things about the Beachbody On-Demand programs, is there is something for every fitness level. Each program has a modifier for each exercise and will show you how to perform the exercises correctly to avoid injury. No matter what your fitness level, beginner to super experienced there is a Beachbody On-Demand program that will work for you.

Strength Training Exercises: Without a Gym Membership

Ideally, you want a program that will challenge you without pushing you too hard. Most of the at-home strength training programs progress at the level that is needed to give you that push. Of course you can always use the modifier if necessary to fit your current activity level. You can choose body weight exercises, or try a workout that uses weights, bands, or other basic tools that you might already have sitting in your home. Of course if you are just getting started and don’t want to commit to buying equipment you can always use canned food or water bottles for hand weights.

If it’s been a while since you last engaged in regular exercise, it’s probably unrealistic to expect yourself to dive in to exercising five or more days per week. If this is the case it would be suggested to start with a basic exercise program that allows you to get in some strength training two or three days per week. It is would also be recommended that you follow the calendar for the program to help keep you on track. Be sure to give yourself small rewards for staying on track. Maybe there’s a movie that you’ve been desperate to see or a book that you’ve been waiting to read. Promise yourself that if you stay on track with your strength training program for an entire week, you’ll allow yourself that treat.

Mix it up! With the huge library offered by Beachbody On-Demand, you can easily access different programs and workouts that will keep your routine fresh and interesting. Having a steady regimen for 3-4 weeks and then changing it up is always a good thing. This can help create greater results.

Workouts and strength training through Beachbody On-Demand is an easy way to get in shape from the comfort of your own home. You don’t have to go anywhere and it will save you some money by not having a gym membership or driving to the gym. All you need is a television, tablet, or computer and a commitment to getting in better shape. What more could you ask for?

Original article: http://www.gettingfittogether.com/strength-training-exercises-without-a-gym-membership/#!328

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Why you may gain weight on a low fat diet

When it comes to losing weight, a lot of people turn to a low fat diet thinking that is the best route to go (not to mention the fact that for the past few decades we've been told that this is what we should do, but fortunately that's changing) . However there really is no reason to go on a low fat diet, or an all meat diet, or any other fad diet that is out there. Losing weight is about eating balanced nutrition. Fad diets will only create weight loss for a short period of time if at all. It typically just leads to yo-yoing, and most gain all their weight back or more.

The first thing you want to be doing is paying attention to your nutrition and portion sizes even when you don’t have weight to lose. This helps you maintain your weight, and prevention is always better than trying to fix something. You may be here because you do have some weight to lose, or perhaps you want to eat healthier, exercise more, and just become healthier in general. Here are a few tips that will help you make sure that you have an understanding why you may have put on weight in the past, and how to go about putting the right nutrition into your body.

Understand Why You May Be Gaining Weight While on a Low Fat Diet

What have you been doing or not been doing that could have led to the weight gain? Are you exercising enough? Are you eating properly? Are you taking any new medications? Do you suffer from hypothyroidism? These are all things that can lead to gaining weight. Understanding where you weight gain is coming from will help you establish a plan for both your nutrition and exercise that will work best for you, and help you rule out any other factors.

A big part of why low fat diets often backfire is because fat is a macronutrient our bodies need. Not only is it crucial for many cellular process, it's also what makes up the majority of our brain, so when we starve our bodies of something it wants, it will send us signals telling us to keep eating until we get the nutrient it's looking for.

If we're dead-set on avoiding fat, but our body keeps telling us we're still hungry for 'something' (the fat we're not eating), often you'll end up over-eating all of those other foods, causing weight gain.

Add on top of this the unhealthy fats that have invaded our food system (like margarine, soy oil, canola oil, and others) that can cause disrupted signals in our body, and we have a recipe for disaster.

Here are some tips to avoid some of these common pitfalls.

Do's and Don'ts of Balanced Nutrition

Don’ts

1. Fast Food. Everyone knows that eating fast food is bad for you. Most fast food meals contain more than a thousand calories, which would consist of half or more of your total calorie intake for a day. Fast food is also a huge culprit for low-quality food (and low quality fat), which basically means it will likely have very little nutrients, which is what your body is looking for when it tells you it's hungry. So eating foods low in nutrients will not help to quell the signals your body creates telling you it needs food.
2. Fried Foods and Desserts. Fried foods are another source of poor quality fats, the fats that are used to do the frying become damaged by the high-heat and are not healthy for you to be taking in to your body. When it comes to desserts, a small amount occasionally is perfectly fine, but if you're eating a large dessert after dinner everyday, you may need to examine why that is.
3. Avoiding one particular macronutrient. Going too low-fat or low-carb isn't going to work for most people in the long-term. Our bodies need all of the macronutrients (carbs, fat, and protein) in order to function well, so when you try to restrict any one for too long your body will rebel. A better plan is to make sure your intake of all foods is balanced. (My favorite way of re-learning how to do this is by using this system)

Dos

1. Keeping a journal. If you’re not entirely sure where you’re going wrong, you can figure this out by keeping a journal of everything you eat. It may seem tedious at first, but I promise it makes a difference. In fact, I created my very own trackers and a video on how to use them that may be helpful for you.
2. Eat balanced meals. Overtime you eat a meal make sure it's balanced with good protein, vegetables, healthy fat (like olive oils, avocado, or coconut), and some kind of carb such as sweet potatoes or fruit.
3. Sleep 7-8 Hours Every Night. This will help to keep your hormone ghrelin at optimal levels and helps your body reset. There is a lot of info about sleep deprivation and weight-gain...Google it ;)
4. Utilize a Total Nutrition Shake for a Snack or Meal Replacement. High quality total nutrition shakes can provide you all of your daily nutritional, and make a great snack or meal replacement when used in a recipe to meet your caloric needs. Shakeology is a high quality nutrition shake that has been known to increase your energy, make you feel healthier, as well as improve digestion and regularity. Plus Shakeology comes in six different flavors and tastes amazing (it's my favorite by far). I've got 101 Recipes you can choose from too.
5. Cut out the unhealthy foods. I mentioned this above but it's worth repeating  Junk in = junk out. With that said find replacements for those foods that really do satisfy you. Check out some of these healthy snack ideas.

So no fad diet needed. You will be able to achieve a healthy weight by focusing on creating a healthy balanced nutrition plan that you enjoy.

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Workout Routines for Women: Focus on Fit not Thin

So the question of the day is, what are the best Workout Routines for Women? 

Men and women often seek out very different routes when looking to get healthy. Most men are looking to lift weights, build muscle, and increase their size, while most women often focus on cardio in an attempt to get thin. Though of course this isn't always the case, and certainly in the past few years as a better understanding about how exercise impacts not only our health but also how we look has developed, both sides have started to branch out.

While men and women are different, they don't necessarily need to train differently. If you're goal is achieving better health and getting your body to it's happy weight, then you'll want a program that combines lifting weights and cardio. 

Remember, success is not the number on the scale, but really about how your clothes fit, how you feel on a daily basis, and what you're body is able to do (i.e.: play with your kids, hike a mountain, move your furniture...etc.). 

As you exercise more you will start to lose fat and gain muscle, but your weight may stay the same, it's all about what your body composition is that makes the difference.

Workout Routines for Women: Change Focus from Thin to Toned

When you’re designing a workout plan, you should make sure that you incorporate weight lifting and other toning exercises like body-weight exercise along with some cardio.  In fact, the most effective plan is to have some cardio, some resistance training, and of course a good nutrition plan.

The good news is, there are plenty of workout programs out there that can be accomplished without the need to buy special workout equipment, and they often have a good variety of cardio and resistance days mixed in to them, so you don't have to make up a program all on your own.  If you have comfortable clothing that’s easy to move in and good athletic shoes, you’re already good to go! 

One of my favorite getting started programs (for men and women) is the 21 Day Fix, which is designed to get you toned and into shape fast with equal focus on weights, cardio, and the best nutrition plan out there. 

Another great option is to sign-up for access to online streaming workouts like the ones from Beachbody On-Demand which gives you instant access to a vast library of programs that allows you to find a workout that best suits your goals. 

It also allows you to change things up whenever you get bored. This will help keep you moving and motivate you to achieve your goals.

Which ever program you choose, it's likely to have all of the aspects you need to consider to get the results you're looking for (part of the benefit of using a program designed by fitness trainers).

If you're having trouble deciding which program to pick, then don't hesitate to get in touch with me.

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Eating Healthy on a Budget

Eating healthy on a budget may often feel like an impossible challenge when you start walking through the grocery store. You look at the cost of healthy food, and start to wonder whether or not it’s really worth it. It is worth it, and YOU can eat healthy on a budget. You can fill your shopping cart with food that will fuel your mind and body without breaking the bank. The trick is to know how to do it.

Eating Healthy On A Budget – Yes, It is Possible!

Here are a couple tips to get you headed in the right direction.

1. Have vegetarian meals or days. Reducing the amount of meat you’re eating can have many over-all benefits. Not only is it less expensive it's also more environmentally friendly. The key is to make sure you're still getting good quality protein in your meals, preferably from sources such as organic, pasture raised  local eggs. As someone who considers meat to be an essential part of her diet, I'll never completely cut it out, even for a whole day, but I do like having at least one meal a day that is meat free.

2. Don’t buy pre-packaged food if you can avoid it. The healthiest nutrition is one that consists of natural, whole foods that have been acquired in their original state. That “fat free” or “low fat” packaged foods might be tempting, but they are packed full of artificial colors and flavors, not to mention being high in sodium and high in chemical compositions that you cannot even pronounce. You will be surprised by the budget difference when you pick up the individual ingredients for your favorite healthy treats instead of buying them ready-made for you. A good example is a container of hummus that costs around $4 can be made from a can of beans ($1) and a handful of other ingredients that you may already have sitting around your home. Ready-to-serve oatmeal packets cost twice as much per serving than if you buy a big canister of oatmeal and sweeten it with honey. Plus it is just flat out healthier for you.

3. Eat more fruits and vegetables. The high fiber content of most fruits and vegetables will actually help you feel full longer, which means that you’ll be less likely to come back and snack later. By adding fruits and vegetables to your nutrition, you not only decrease the amount that you’re eating, you also substantially increase your consumption of healthy nutrients that your body needs to function at its optimal level. If you invest in a local vegetable CSA, you are likely to end up saving lots of money in the long run, even if the up-front cost seems higher.

4. Explore alternative sources of protein. Try out nut butters and beans for healthier alternatives to eating large amounts of meat. It's also a good idea to find a vegetarian protein powder that you like the taste of to make smoothies with.

There are plenty of ways to stay within your budget and eat healthy. These are just a few strategies you can use to reduce your total at the grocery store.

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What is the 21 Day Fix

The 21 Day Fix is a complete fitness and nutrition program created to help you with your weight/health goals. It's one of the easiest systems to follow by itself, and is even easier when you pair it with help from a coach (like me!)

Watch my video to hear me explain what it's all about and to find out if it's right for you.

~Order the 21 Day Fix Challenge Pack~

What is the 21 Day Fix ...The details

• a 21 day program (though I use my containers long after the 21 days, and so do my clients)
• A simple portion education system with no calorie or macro counting, no points, no weighing, just simple and easy measuring
• 7 30-minute workouts that can be done by the beginner and avid exerciser alike thanks to the modified versions show in each video

Who's it for:

• People new to exercise or returning to it after time off
• People who are exercising already but have hit a plateau
• People who are needing help getting a handle on what to eat

What's included? 

• 7 color-coded portion-control containers 
• Shakeology® shaker cup 
• 6 easy-to-follow 30-minute workouts 
• 21 Day Fix "Start Here" quickstart guide and workout calendar 
• 21 Day Fix Eating Plan that shows you exactly what to do 
• 3 Day Quick Fix Guide
• Dirty 30 bonus workout 
• 30 day supply of my favorite nutrient dense protein shake
• Get a FREE bonus workout—Plyo Fix (a $19.95 value)— when you order through me!

How does it work?

• The Eating Plan shows you how to use the portion-control containers 
• Simply put your choice of food in the color-coded container—if it fits, you can eat it! (though some foods are better than others)
• Do one 30-minute workout per day according to the Fitness Guide

Why work with me!

If you're wanting to try the 21 Day Fix, no matter where you order it from, you'll be assigned a coach from the company...but if who knows if you'll like your coach, or if they'll even help you!
When you order from me I'll be your assigned coach and I'll make sure to be there for you on your health journey.

One of the things all of my clients get is a free 30-minute phone consultation with me when you order a challenge pack so that I can make sure you're heading in the right direction to achieve your health goals.

You'll get access to my private online coaching group, and if you're interested, I can help you come up with a meal plan designed just for you.

~Order the 21 Day Fix Challenge Pack~

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Healthy Snacks for Weight Loss

When you start on your health journey, one of the greatest challenges a lot of my clients face is learning how to create and find healthy snacks that will support their efforts. If you're removing foods for health issues or removing unhealthy foods like soda, chips, and other snacking items, you'll want to be sure to replace those foods with other healthier options otherwise you'll end up feeling deprived and are more likely to slide back in to your old habits. 

Creating and purchasing healthy snacks doesn’t have to be complicated, nor does it have to require a lot of time and preparation, it's simply a matter of finding what you like and learning what's good for you. 
If you’re looking for a fast and portable solutions to healthy snacking you definitely want to check out these health snacks. 

Here are examples of 10 great snacks, just pick and choose some that sound good to you!

Healthy Snacks for Weight Loss

1. Mini tostada

Spread ¼ cup of refried beans on a small corn tortilla. Top with shredded lettuce, diced tomato, and a sprinkle of your favorite cheese, feel free to top with hot sauce or a small dollop of salsa.

2. Frozen grapes

Keep grapes in your freezer and pull them out and enjoy them 1 cup at a time. 1 cup is a typical serving size and is equal to a purple container

3. Greek yogurt with fruit

Mix fresh or frozen fruits into half a cup of plain Greek yogurt (make sure it's unsweetened though! Many yogurts have lots of added sugar, equals 1 red and 1 purple)

4. Cinnamon apple

Sprinkle an apple with cinnamon for a treat that tastes more decadent than it is.

5. Strawberries and chocolate

Dip 4 or 5 fresh strawberries (however many fit into the purple container) into 2 squares of melted 100% dark baking chocolate. Again, be sure to use the unsweetened baking chocolate to avoid the extra sugar added. If you find it to be too bitter then you can add a little bit (and I mean an 1/8th of a teaspoon) of honey to the melted chocolate before dipping.

6. Almost apple pie

Try 1 cup of unsweetened applesauce with a hint of cinnamon.

7. Jicama Chop

One and a half cups sliced of jicama and add a splash of lemon juice and a pinch of salt for a tangy, refreshing treat. You can also try sprinkling a tiny bit of cayenne pepper on it for a little bit of spiciness.

8. Café Au Lait

Enjoy 8 ounces of milk  with a shot of espresso (try to find a place that offers organic milk, or ask for an alternative like almond or coconut milk).

9. Carrots with hummus

Crunch on 9 or 10 baby carrots with a side of 2 tablespoons of hummus (a serving of hummus counts as a blue container, which you can even use to take your hummus snack with you wherever you go!).

10. Nuts

A handful of 25 pistachios, 14 almonds, or 12 macadamia nuts makes for a nice “good” fat and protein snack (counts as a blue container).

Another superior snack that can help keep you on track and aid in weight loss and muscle gain is Shakeology. The great thing about Shakeology it is designed with the perfect balance of macronutrients as well as a good amount of vitamins and minerals. Plus it can fulfill that sweet tooth craving and in general will help curb your other cravings, and give you more energy. There are six different flavors to pick from and hundreds of different healthy shake recipes you can try so you will never get bored.

It is not about depriving yourself, it is about choosing foods that will properly fuel your body, provide nutrients, taste good, and satisfy you. Also keep in mind that eating every 3-4 hours is important for some people in helping you stay on track and choosing wisely. Most people tend to not choose healthy foods when they are overly hungry, so if you are one of those people who does better with snacks, make sure to keep your own on hand to turn to so you don't resort to the vending machine.

Keep it simple. Just be prepared and never leave home without snacks and packets of Shakeology. Making sure that you have your snacks on hand will keep your mind and body happy and healthy. Healthy snacking is part of any good nutrition plan because it keeps you in tune with your body’s needs and demands. Don’t feel guilty about your snacks, just choose for your health.

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If you're wondering what the 'containers' things is all about, check out this post. Most of the time I recommend people get the full program, which comes with workouts, my favorite nutritional shake, an eating guide, and the containers. I also offer a FREE 30 minute phone consultation to everyone who orders the program through me because I like to make sure people are getting started on the right track. The full challenge pack is a great value for the price. However, if it's really too much for you at this point in time, you can order just the containers. 

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Small note: I recieve a small commision for the purchase of the items from these links, though the cost will remain the same to you no matter where you buy them from. If you do choose to buy the products, I sure do appreciate it if you buy them from me! You can be sure you're doing that by coming back to my page and using my links to take you to the website for purchasing. I have personally used each of these products and only recommend those that I believe in and find to be in alignment with my values and goals. Thank you for supporting me by purchasing through my links! If you ever have any questions please don't hesitate to get in touch with me

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Are you an undereater?

This article was written by dietitian Laura Schoenfeld, MPH, RD of ChrisKresser.com. She so nicely sums up what I often see in my own clients that I felt it was worth repeating here.

In our modern society with its seemingly endless supply of fast food and junk food, it seems obvious to most why we’re dealing with an obesity epidemic. Cheap, low quality food surrounds us, and there’s not enough time in the world to exercise away all the excess calories that exist in our food supply.

However, those of us in the Paleo and ancestral health community seem to have a different problem altogether. It’s one that I’ve seen in dozens of clients.

This problem is chronic under-eating.

Yes, I said under-eating, not overeating. While most people would find it hard to believe that many of the health problems people experience when going Paleo is from a lack of calories and appropriate macronutrients, I’ve seen it in my private practice countless times; clients who were experiencing mysterious, nagging symptoms that suddenly disappeared when we evaluated and corrected their daily food intake.

I’ve even seen clients who couldn’t lose weight that were suddenly able to after increasing their food intake. Quite the opposite of the “calories-in-calories-out” mentality!

Could something as simple as under-eating be causing your health problems? Could inadequate food intake be the reason why your Paleo diet suddenly isn’t working for you anymore? Is your “rapid weight loss” diet plan the reason your jeans are getting tighter instead of looser?

Below are the top 8 signs and symptoms I see in my clients who are chronically under-eating. Read on to discover if you might simply need some more food to start feeling better today!

1. Your Weight Isn’t Budging

This is one of the most paradoxical symptoms of someone who is under-eating, and it often goes hand-in-hand with overtraining. You might be surprised to hear that I’ve never had a weight loss client who was actually overeating. In fact, many of my clients come to me on extremely low calorie diets (around 1000-1200 calories per day) combined with 6-7 days per week of intense exercise like Crossfit or long distance running.

For good reason, they are extremely frustrated that their weight isn’t changing; for some of these clients, their weight has actually been increasing since they dropped their food intake and started working out more. Many of these clients are also eating a very low carbohydrate diet with the goal of losing weight quickly.

We’ve been trained to believe that the body is a machine and we can input and output our calories in a way that will cause weight loss, so it’s understandable why these clients would expect to see weight loss from a significant caloric deficit like that. But the fact is, they simply can’t lose the last 15-30 pounds no matter how little they eat. Why is this?

While a slight caloric deficit can lead to sustainable weight loss (think 300-500 calories per day), much larger deficits induce changes in your body’s metabolism in order to keep your body in a homeostatic balance. Your body does not like major, drastic changes, and it will make modifications to your thyroid, adrenal, and sex hormones in order to reduce your overall caloric output.

This includes reducing active thyroid hormone, shutting down sex hormone production, and raising stress hormones like cortisol. (1, 2, 3, 4, 5) Chronically elevated cortisol leads to both leptin and insulin resistance, a disastrous hormonal state that can keep body weight high. (6, 7)

These hormonal changes can lead to stalled weight loss and body fat retention, along with many other negative health effects that go beyond weight loss resistance. So if you’ve been eating much less and exercising much more in a futile attempt to lose weight, consider whether this strategy has been working for you.

2. You Can’t Get Pregnant

Scientists have known for a long time that low calorie dieting and inadequate body fat can lead to infertility and amenorrhea in women. (8) One of the most commonly seen manifestations of this problem is known as hypothalamic amenorrhea, which is hallmarked by menstrual irregularity or amenorrhea and low energy availability, with or without an eating disorder. (9) Menstrual irregularity doesn’t necessarily mean a missed period, it can simply mean a woman is having an anovulatory cycle, meaning there is no egg released during the ovulatory period.

Hypothalamic amenorrhea caused by chronic caloric deprivation is also associated with physiological changes like hypothalamic-pituitary-adrenal (HPA) axis overactivity (also known as adrenal fatigue) and disturbances in the hypothalamic-pituitary-thyroid axis (also known as euthyroid sick syndrome).

I’ve worked with many clients who recovered their period after returning to a normal caloric intake. I’ve even had one patient who was finally able to get pregnant when she switched to a higher calorie ancestral diet, after her doctors told her she’d always be infertile.

So if you’ve been struggling to get pregnant and you have a history of dieting and exercising for weight loss, it’s possible that your low-calorie diet is preventing you from getting pregnant.

3. Your Blood Sugar Is On A Roller Coaster

While many people blame excessive carbohydrate consumption for wild blood sugar swings, you might be surprised to learn that inadequate calorie consumption can cause just as many issues with blood sugar control. The most common issue that comes from chronic under-eating is hypoglycemia, or low blood sugar.

Hypoglycemia is defined as blood sugar below 70 mg/dL, though some people experience symptoms at higher blood sugar levels. Common symptoms include hunger, shakiness, anxiety, dizziness, sweating, weakness, confusion, and changes in mood.

Under-eating can easily cause hypoglycemia, especially when combined with exercise. (10) And because many people feel better eating sugary foods when they’re hypoglycemic, this can lead to the common cycle of high and low blood sugar swings that cause chronic dieters to overeat or binge on junk foods.

This is yet another reason that the most sustainable diet for weight loss provides adequate calories to keep your hormones and blood sugar even-keeled.

4. Your Mood Is Totally Unpredictable

Have you ever heard the term “hangry” before?

This urban slang refers to the state of anger and irritability resulting from being hungry. And even though it’s a made up term, there’s actually scientific evidence for the existence of this volatile emotional state caused by inadequate food intake. (11)

As I mentioned earlier, not eating enough food can lead to hypoglycemia, or low blood sugar. Since the brain requires blood sugar to function optimally, when it starts to drop, one of the first cognitive processes that suffers is self-control. (12) And your ability to exert self control allows you to control your attention, regulate your emotions, cope with stress, resist impulsivity, and refrain from aggressive behavior.

So if you’re always on a short fuse, or your mood is constantly swinging between cheerful and irritable or anxious, you should make sure that you’re not severely under-eating before making any other significant changes to your diet and supplement or medication routine.

5. You Can’t Fall Asleep (Or Stay Asleep)

Insomnia and other sleep disturbances are one of the top health complaints my clients come to me for help fixing. This is especially common in peri-menopausal women who seem to be especially prone to poor sleep despite generally good sleep hygiene and a health conscious lifestyle.

Oddly enough, one of the first symptoms that changes when I get my clients eating a more calorically appropriate diet is a significant improvement in sleep duration and quality. Even if they weren’t necessarily waking up hungry, many of my clients find that an increased calorie intake (especially from carbohydrates) can lead them to fall asleep faster and stop waking up at night.

One reason for this likely comes from the improved blood sugar control that arises from an appropriate calorie and carbohydrate intake. As your blood sugar drops overnight, your liver must release its stored glucose (in the form of glycogen) to keep your blood sugar steady.

If you’re constantly under-eating, and especially if you’re overexercising on top of that, your liver won’t have the glycogen stores it needs to keep your blood sugar stable, and your body must release stress hormones like cortisol and adrenaline to promote gluconeogenesis, the process of creating new glucose. If these stress hormones elevate high enough, they can actually wake you up in the middle of the night.

Making sure you’re eating enough overall and including a carb and fat-dense bedtime snack 1-2 hours before going to sleep can help keep your blood sugar stable overnight, leading to more restful, uninterrupted sleep.

6. You’re Chronically Constipated

There are a few reasons why chronic under-eating can cause constipation. The most obvious is that feces is made up of waste matter from the digestion of food, so if you’re not getting enough food, your stool won’t have much bulk to it.

The less obvious, but more likely reason that under-eating can lead to constipation is due to the effects of undernutrition on thyroid hormone. As I discussed previously, under-eating causes a down regulation of T3, the active thyroid hormone. This can lead to a condition called euthyroid sick syndrome, where T3 is low, reverse T3 is high, and TSH and T4 are often normal. This means your body develops hypothyroidism symptoms without necessarily showing any change in the typical thyroid function markers that most doctors check.

Constipation is a very common symptom of hypothyroidism, as active thyroid hormone helps stimulate peristalsis in the gut, keeping digestion humming along smoothly. When T3 drops, gut motility slows, and this can lead to chronic constipation. So if you’re only having a bowel movement every couple of days, check your caloric intake and make sure you’re not under-eating.

7. You’re Always Cold

Caloric restriction is known to cause a drop in body temperature. (12) While some calorie-restriction proponents suggest that this is a sign of expected longevity, my clients’ (and my own) experience dictates that this is not a comfortable way to live on a daily basis. Whether or not this extends our lifespan, who wants to constantly feel frigid on a daily basis? Not me, and I’d bet not you either.

A lowered body temperature can be due to a decrease in thermogenesis, since your body needs a certain amount of ingested calories to create heat, as well as due to the hormonal changes that come from caloric restriction, such as thyroid hormone reduction and HPA axis disruption. Low insulin can also lead to low body temperature, so some people on a very low carbohydrate diet will experience this symptom as well. (13)

I may be sounding like a broken record at this point, but if you’re always cold, even in the summer time, it’s highly likely that you’re not getting enough to eat.

8. You’re Losing Hair By The Handful

Hair loss is one of the first signs of nutritional deficiency, whether that be calories, protein, or both. It is exacerbated by the hormonal changes that develop from chronic under-eating, including a drop in sex hormones like progesterone, testosterone, and estrogen. (14, 15) Hair loss is another common symptom of hypothyroidism, which as you’ve learned can develop from long term calorie restriction.

If your hair is falling out at a scarily fast rate, you need to take a hard look at your diet. Consuming a calorically appropriate, protein-rich, nutrient-dense whole foods diet should be the first step for anyone who wants to stop hair loss in its tracks.

How Much Should You Be Eating?

Determining exactly how many calories you need to be eating on a daily basis for optimal health and weight control is tricky. Many factors come into play, including your physical activity, stress levels, sleep adequacy, history of chronic disease, and more. It’s impossible to know exactly how many calories your body needs on a daily basis, but there are some ways to estimate what you should be eating.

A quick and easy way to roughly estimate your “basement” calorie target – the lowest amount of calories you should ever be eating – is to multiply your ideal body weight by 10. A woman who is 5’ 5” has an “ideal” body weight of around 125 pounds, so she should not eat less than 1250 calories per day. Use this calculator to determine your “ideal” body weight. (Note: this calculator does not take into account frame size or muscle mass – that’s why I put “ideal” in quotes.)

It’s important to note that this quick estimate is a “sedentary” formula, meaning it does not take into account any physical activity beyond sitting and standing. If you’re exercising regularly, you’ll need to add at least 200-400 calories on top of that number. That same 5’5” woman might burn around 300 calories or more from a 30 minute run, taking her minimum calorie needs up to 1550 calories per day, assuming she doesn’t do any other exercise that day.

Different workouts will burn different amounts of calories. A Crossfit WOD can burn 12-20 calories per minute on average, so a WOD that takes 20 minutes could burn 240-400 calories. (16) If you’re aiming for a high step count, 10,000 steps burns around 300-500 calories, give or take depending on body size and gender.

These are just examples of common exercise types in the Paleo community, and the point is to be aware that if you’re a highly active individual, your calorie needs will go up by several hundred calories per day above the “10 x ideal weight” formula.

Another common factor that will raise your caloric needs if you are a breastfeeding woman. Many of my female clients are shocked to hear that breastfeeding can raise your caloric expenditure by 500 calories per day or more. (17) So breastfeeding women need at least 300 calories per day above and beyond other women who are not breastfeeding, and that’s only if they have extra weight to lose postpartum.

So what does this calorie target exercise look like in practice? 

Using myself as an example, my “ideal” body weight is about 130 pounds, and I usually burn around 400-500 calories via exercise per day, so I try not to eat below 1600 calories, especially on heavier training days where I may eat more like 2000-2200 total. Your mileage may vary, but it’s a pretty easy place to start from, and you can tweak up and down as necessary as your health and weight fluctuates.

As you can see, determining caloric needs can get somewhat complicated, especially with the goal of weight loss thrown into the mix. When I work with clients, my goal is to get them on the least restrictive, most calorically-appropriate diet possible. It’s amazing to see the health improvements that come from a simple increase in caloric intake when someone has been chronically under-eating.

If you need help figuring out the right calorie intake for you, let me help you to determine the best diet to keep you feeling and looking your best, without unnecessary restriction or starvation dieting. Sign up for a FREE 30 minute consultation and we’ll get you started on a diet that’s completely tailored to your individual needs.

Remember, eating too little is just as unhealthy as eating too much. Find the right amount of food intake that works best for you, and don’t be afraid to experiment with eating more if your health isn’t where you want it to be!

Now I’d like to hear from you. Did you ever experience health improvements from increasing your calorie intake? Share your story below!

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Healthy Homemade Energy Bars

Want to try your hand at making your own fruit and nut-based snack bar? In just a few minutes, you can create a healthy, customizable snack to help you eat right when you’re on the go.

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Cooking Time: 0 min.
Yield: 12 servings, 1 bar each

Ingredients:

• 1 cup whole pitted dates (or prunes)
• 1 cup dried fruit (like apricots, prunes, figs, raisins, cranberries, blueberries, or cherries)
• 1 cup chopped nuts (or seeds) (like almonds, walnuts, cashews, sesame seeds, flax seeds, chia seeds, or sunflower seeds)
• 2 scoops Shakeology, any flavor (though I tend to think the vegan chocolate is the best)

Preparation:
1. Place dates, fruit, and nuts in a food processor. Pulse for 1 to 2 minutes; scrape sides of bowl.
2. Add Shakeology; process for 2 to 3 minutes, or until mixture becomes tiny crumbs that can come together to form a loose ball.
3. Line an 8 x 8-inch pan with cellophane. Press mixture into pan until flat. Cover tightly and refrigerate for 1 hour.
4. Cut into 12 bars. Store in refrigerator.

Tip: For additional flair add one or more of the following: ½ tsp. rum extract, ½ tsp. cinnamon, 1 Tbsp. raw honey, ½ tsp. vanilla extract, 1–2 oz dark chocolate chips, or 2 tsp. grated fresh ginger. (Adding any of these items may change the nutritional information.)

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