How To: Celebrate in Moderation

Sincerely Nourished is turning one in two days! That means it’s time to celebrate. There may be a super fun giveaway as well! Celebrating your accomplishments is exactly what you need after working hard to reach your goals. However, making sure you don’t over do it is key. Check out my tips below to celebrate in moderation.

Celebrate in Moderation

  1. Plan ahead. Planning your dinner, treat or party ahead of time allows you to get excited about the celebrations. You can plan around fitness and make healthy decisions instead of choosing things on the fly.
  2. Choose one treat. Don’t go for the sweets, the lavish dinner and multiple cocktails. Pick one! It might be hard, but something small is all you need! I generally pick one of my favorite restaurants as my treat. 
  3. Stick to your fitness schedule. Make sure you still go to that fitness class or take a run the day of your celebrations. You’ll feel better and you’ll thank yourself later.
  4. Remember your goals. Your health and fitness goals don’t go out the window during a night of celebrations. Going back to number one… Plan ahead so you can stick to your goals!
  5. Have fun! It’s your time to celebrate whatever you have accomplished or maybe you’re another year older so take advantage and savor every bit of your celebrations.

Raquel

Stitch Fix Review

Stitch Fix is a subscription-based personal styling service. It has an great range of clothing options which are high quality and put together to match your style by a personal stylist. For a $20 styling fee, Stitch Fix will put together a box of 5 items for you. Anything you don’t like can be returned for free.


Stitch Fix Review

Signing up for Stitch Fix is easy and fun! I got to fill out a style profile for myself which I had never really thought about. I usually just stick to shopping at the same handful of stores I like and that’s what I consider my style. Putting it all in one profile showed me what styles I lean towards and lets my stylist know what I like.

Top left: The Maloof Crochet Top. I absolutely love this top. The navy color and floral pattern can be dressed up or down. Plus the tie on the back is adorable. Love this look for a girls night out or date night. My favorite Hinge ‘Drea’ Peep Toe Leather Sandals work perfectly with this outfit.

Top right: The Reyna Knit Maxi Dress. You can never have too many maxi dresses for summer! This beautiful floral pattern is great for summer. I love the racer back style of this dress and can totally see myself wearing it for a night out during my upcoming vacation with my family.

Bottom left: The Morie Dress. A classic fit with pretty stripes to change it up. I can wear this under my lab coat for work or dress it up for date night. Also pictured is the Juno Small Folded Clutch which I am obsessed with! The hot pink adds a pop of color to any outfit. These super comfy Clarks Banoy Tulia Sandals help me stay on my feet all night.

Bottom right: The Carangi Two Pocket Top. Yes please! I love a classic button up and the polka dots create a more interesting look. Wearing this with black slacks and black pumps complete my new work ensemble. You could also wear this shirt with skinny jeans and flats for a casual dinner in the city.

Have you tried Stitch Fix before and did you like it? Tell me below!

If you haven’t tried it – go for it!

Raquel

Stitch Fix Review

Stitch Fix is a subscription-based personal styling service. It has an great range of clothing options which are high quality and put together to match your style by a personal stylist. For a $20 styling fee, Stitch Fix will put together a box of 5 items for you. Anything you don’t like can be returned for free.

*Sponsored post


Stitch Fix Review

Signing up for Stitch Fix is easy and fun! I got to fill out a style profile for myself which I had never really thought about. I usually just stick to shopping at the same handful of stores I like and that’s what I consider my style. Putting it all in one profile showed me what styles I lean towards and lets my stylist know what I like.

Top left: The Torie Knit Dress. Love this dress for work! I was specific in my stylist note that I need pieces that look great under a lab coat. This dress definitely does the trick. Also pictured is the Leapona Gem Statement Necklace. The necklace is right in line with what I generally wear. It was very lightweight and looks great with the dress.

Top right: The Fulham Embroidery Detail Knit Top. I wasn’t sure about this top, but it looks very flattering when I put it on! I like this top for a casual dinner and drinks night out. Pairing it with my favorite Loft jeans and sandals just made sense.

Bottom left: The Careen V-Neck Dolman Knit Top. This was my least favorite of the bunch. Plus it’s definitely not wearable during these hot summer days we have been having! Pairing it with my white Converse and favorite jean shorts from J.Crew made me like this shirt a little more.

Bottom right: The Bauer Embroidered Top. It is such a pretty color and the embroidery makes it unique. The top itself was quite long so pairing it with white jeans worked best. Pops of gold made this a great outfit for a day trip or backyard cookout.

Have you tried Stitch Fix before and did you like it? Tell me below!

If you haven’t tried it – go for it!

Raquel

I received a credit to try Stitch Fix as a result of this promotion. By posting this review I am entering a contest sponsored by Stitch Fix and am eligible to win a prize. I was not compensated for my time. This post contains affiliate links.

Three Things

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1. Is it surprising that young Americans drink more, eat worse, and stay skinnier? Well it seems that millennials have a lower obesity rate than that of Generation Xers and baby boomers. Millennials are classified as people between 20-36 years old. The data report came to the conclusion came to the conclusion that millennials have the least amount of disposable income leading them to choose less expensive, less nutritious foods. But, somehow millennials still have the lowest rate of obesity and it actually decreased since 2008. While it’s great that obesity levels among millennials has decreased, a healthier lifestyle with balanced nutrition is still the goal!

2. I occasionally keep a food diary. At one point I used MyFitnessPal then I transitioned to simply writing what I ate in a note on my iPhone and now I make mental notes. I enjoyed seeing my diet laid out in front of me, but now I feel confident in making the right choices when it comes to diet without a diary. The Wall Street Journal says there are new reasons to keep a food diary. Food diaries are a great way to help make a behavior and lifestyle change. They can be helpful in weight loss, identifying food allergies, and maintaining normal blood sugar levels. If you haven’t tried a food diary you should consider starting one to evaluate your diet.

3. These six nutrition rules are apparently what everyone can agree on. I must say I do agree with everything, but I would make one change! There’s no need to buy a food scale. Make sure you have measuring cups and know your portion sizes using your hand! For example, three ounces of meat is about the size of your palm and a tablespoon is about the size of the tip of your thumb. Correct portion sizes can help you with portion control!

Raquel

How To: Get Back on Track

Memorial Day Weekend is coming up and soon after that summer vacations. There are always days, weekends, and weeks when we fall off track and need to get back to working towards our goals. Having a “bad” meal or “bad” weekend isn’t the end of the world! There are many times I need to remind myself what my goals are and take a breather to get back to my healthy routine. Yes, even dietitians fall off the wagon occasionally! (I rarely can resist a cupcake.) I’m sharing with you how I get back on track (after those cupcakes) and how you should too.

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5 Steps to Bounce Back

  1. Hydrate! Your body is likely dehydrated after traveling, drinking, and having so much fun you forget to drink water. The easiest way to rehydrate is to drink half your body weight in ounces of water throughout the day. Fruits and veggies can also assist in the hydration process.
  2. Eat whole foods. Your body is craving all those nutrients that you’ve been missing while eating all those not-so-good foods. Go for fresh fruits, vegetables, lean proteins, and complex carbohydrates for a balanced diet of nutrients that are easy for your body to absorb. All that fiber and water after hydrating will help you reset.
  3. Sweat it out. Get back to the gym! Those first couple workouts will be tough, but you’ll feel amazing afterwards. All that extra glycogen stored in your muscles wants to get out. So help yourself by doing some intense cardio, a boot camp class, or something similar.
  4. Rest and reboot. Take some time for yourself to figure out why you got off track. Also, take time to remember what your goals are and why you set them in the first place. Writing down attainable goals is always a good idea. Think of it as a to do list and be specific!
  5. Take it easy on yourself. It happens to everyone. Treats are okay! Just because you “slipped up” once doesn’t mean you need to give up. Think positively and know that you can keep up this healthy lifestyle you have chosen for yourself!

Raquel

Three Things

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1. How would you feel if food labels told you how much exercise it would take to burn off the calories? Imagine a soda, granola bar, bag of chips, or even pizza that showing you how long it would take to walk or run it off. I’ll be honest… If I’m in the mood for pizza, I’m gonna eat pizza regardless of the exercise required to negate the calories. However, some people may feel like this is helpful. The best way to make good dietary choices is to be knowledgeable and motivated to live a healthy lifestyle.

2. A new study says that obese people now outnumber underweight people globally for the first time in history. Looking back at multiple studies it seems that people are about 3-4 pounds heavier each decade. Polynesia and Micronesia have the highest average BMI in the world. While Timor-Leste, Ethiopia and Eritrea have the lowest average BMI. If these trends continue, about one fifth of the world will be at risk for health issues including heart disease, diabetes and high blood pressure. Here is some more information on how to fight obesity.

3. A young girl is refusing to calculate her BMI for a school assignment. I have talked about using body mass index (BMI) before as a marker for overweight and obesity. There are fundamental flaws in the formula in that it does not take into account body composition, but it is useful for practitioners using their clinical judgement as to whether or not someone’s body weight is healthy or not. I say just calculate your BMI for a school assignment and keep focused on a healthy lifestyle. I’m all about positive body image when it is combined with wellness.

Raquel

Three Things

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1. A very small number of adults meet criteria for a “healthy lifestyle.” Surprise! Or not. According to 2003-2006 National Health and Nutrition Examination Survey data, 97.3% of the study group did not meet the criteria. They used four markers to determine if one lead a healthy lifestyle. These were a balanced diet, being active, meeting criteria for body fat percentage, and whether or not people smoke. I do believe that this number has likely gotten better over time as more and more people are realizing how important it is to live a healthy lifestyle. Plus, there are more dietitians available than ever to help adults achieve a balanced diet! You can even work with me.

2. Common nutrition myths are everywhere. I know I’ve posted about this before, but here is another article to debunk more myths. “Shop the perimeter” is actually something I think can be helpful while grocery shopping. Yes, there is “unhealthy” food at the perimeter, but that’s where you’ll find all your fresh ingredients and the center aisles can be good for bulk items such as whole wheat foods, grains, and legumes. “Avoid all white food” is targeted more towards white flour and white potatoes as opposed to garlic, onions, and bananas. So keep this “myth” in mind when it comes to breads, pastas, potatoes, and baked goods!  “Late night eating” is something you should try to avoid, but if you are hungry before bed eat something high in fiber and protein and low in fat and sugar.

3. Do you use protein powder after the gym? I do! While it is possible to get plenty of protein throughout the day through protein-rich foods, a protein shake after the gym can be beneficial. Find a protein powder that has 15-20 grams of protein per scoop (that’s all you need) and find a brand you trust with ingredients that you know. I like to mix mine with skim milk. If you’re not into protein powder find a snack that is a good combination on carbohydrates and protein for recovery such as an apple and peanut butter or Greek yogurt and berries. You are in charge of your post-workout recovery so choose what works best for you.

Raquel

Three Things

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1. Fish oil contains omega-3 fatty acids. A new study suggests that fish oil can transform cells from fat-storing to fat-burning. Fish oil works by activating receptors in the digestive tract, which then fires the sympathetic nervous system, and helps storage cells metabolize fat. Fish oil pills are available as a supplement, but omega-3’s are readily available from food sources. Fatty fish, walnuts, and flaxseed are great sources.

2. Ditch the diet fads and quick fixes for your New Year’s Resolution. Try promising yourself a healthful lifestyle instead. Setting practical and achievable goals is key. Making one small change a week can create a large change in yourself! Research suggests habits take three weeks to form so don’t give up so quickly! Make an appointment with a Registered Dietitian to jump start your progress. Ideas for small changes: drink an extra glass of water each day, 15 extra minutes of activity each day, add an extra veggie with your favorite meal, try one new veggie a week! It’s that simple.

3. My top ten healthy holiday tips are keeping me on track so far this season! Here are a few more tips to help you push through. Losing the stretchy pants may not be number one on my list, but getting in your veggies is definitely important.

Raquel

Three Things

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1. The word “natural” on the food label basically means nothing. There is no government definition of the term, unlike “low fat,” “reduced fat,” and “organic.” The Food and Drug Administration (FDA) is now accepting public comments to help them define “natural.” Should food products that contain genetically modified ingredients or high fructose corn syrup have this label? You can help decide. As always, this is a reminder to read the nutrition facts label including the ingredients! It’s important to know what goes into the food you’re eating.

2. I firmly believe that people should stop dieting. It seems that millennials are less concerned with calories and fat than the general population and this is a great thing! This doesn’t mean that health and fitness is not important, but it means that a balanced lifestyle is key. Millennials are less likely to count calories. Plus, 20% of millennials compared to 27% of the general population less believe all sources of calories are equal. Hint: they’re not all equal. Balancing healthy fats, carbohydrates, and protein makes for a healthful diet and more millennials are becoming aware of this.

3. What does your plate say about your personality? I absolutely give my food equal space (even my Thanksgiving plate) and this apparently means I’m a pre-planner and disciplined. I think I can agree with that! I most definitely never mix foods on my plate unless that’s the way the dish was meant to be served. Anyone else with me?!

Raquel

Nutrition 101

Eating a balanced diet is key to maintaining a healthy lifestyle. That being said… STOP DIETING! It’s all about balance, portion control, and lifestyle changes. Macronutrients are what make up our diet: carbohydrates, protein, and fat. Each category has choices that are better than others. But, don’t think you need  to cut anything out of your diet completely. I take that back, sugar sweetened beverages should be a no, no! Let’s get into the details.

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Careful Carbs

Carbohydrates are our main source of energy. They are broken down into glucose, better known as sugar. This sugar is used for energy in our cells. Carbohydrates can be simple or complex depending on their structure. Complex carbohydrates provide more vitamins, minerals, and fiber than simple carbohydrates. These carbohydrates take longer to be digested and can help you feel full longer, as well as help control blood sugar. Simple carbohydrates are found in some fruits, vegetables, milk, dairy products, and products with refined or added sugars. Simple and complex carbohydrates can both be perfectly healthful if you choose wisely!

  • Brown rice
  • Sweet potatoes
  • Whole wheat bread and pasta
  • Whole fruit
  • Low fat milk
  • Oats or oatmeal
  • Ancient grains
  • Beans and legumes

Lean & Clean Protein

Proteins are the building blocks of our cells. Proteins are broken down into amino acids which help create and repair cells and is important for growth and development. Amino acids can be essential or nonessential. Essential amino acids are not made in our bodies and therefore must come from a food source. A complete protein contains all of the essential amino acids. Examples of complete proteins are quinoa, buckwheat, hempseed, chia seeds, and soy. The DRI (Dietary Reference Intake) for protein is 0.8 grams of protein/kilogram of body weight or 0.36 grams of protein/pound of body weight. On average this equate to 56 grams of protein for men and 46 grams of protein for women.

  • Chicken breast
  • Lean ground turkey
  • Fish
  • Shrimp
  • Quinoa
  • Greek yogurt
  • Low fat cheese
  • Bean and legumes
  • Edamame (soy)
  • Eggs

Health’full’ Fats

Fats are essential in our bodies. Fat helps to insulate our body and is used as an energy source. When there is no more energy from carbohydrates the body turns to fat. Fats also help the body absorb the fat-soluble vitamins: vitamin A, D, E, and K. There are multiple types of fat in foods. Saturated and trans fats can negatively impact our health. Unsaturated fats, on the other hand, can help lower the risk of multiple diseases. Recently, new research has shown that dietary cholesterol does not affect levels of LDL or bad cholesterol. Bottom line: we need fat in our diet!

  • Avocado
  • Olive oil
  • Unsweetened coconut
  • Walnuts
  • Almonds
  • Ground flaxseed
  • Natural peanut butter
  • Chia seeds

For information on vitamins and minerals check out my resources page.

Raquel