These are five nutrition facts you need to know!

1. When you gain weight reintroducing carbohydrates into your diet, the weight you're gaining is:
   1. glycogen storage (glycogen is stored blood sugar that we store in our muscles and liver)
   2. Water weight. When carbohydrates are broken down / metabolized a byproduct is water! Simply by eating carbohydrates our body makes water and this is also why people gain more weight overnight when they eat more carbs... the weight gain is not actual weight but simply water weight.
2. The order in which you eat your foods can impact your blood sugars.
   1. Carbs leave the stomach fast, so if you're aware of how foods leave the stomach then we can slow down the release of carbohydrates into the intestines which in turn slow down the conversion of those carbs into blood sugar.
   2. The order you want to eat your macros/ meal to help lower blood sugars is.
      1. eat protein first
      2. followed by your vegetables
      3. lastly eat your carbs
3. Adding salad dressings are a great idea!!
   1. The fat in salad dressings can help you aborb your fat soluble vitamins. Without fat present at a meal, you won't absorb your fat soluble vitamins (Vitamin A, D, E, K are your fat soluble vitamins)
4. Organic does not mean pesticide free
5. Taking a calcium supplement does not mean you're going to reduce your risk of osteopenia/osteoporosis, especially if your calcium intake is above the RDA (recommended daily allowance). This includes calcium from dairy products, soy products, fortified cereals, and supplements.
   1. Women 19–50: 1,000 mg per day
   2. Women 51 and older: 1,200 mg per day
   3. Pregnant and lactating women: 1,000 mg per day
   4. Men 19–70: 1,000 mg per day
   5. Men 71 and older: 1,200 mg per day

To work with Nicole, visit www.nutritionsmylife.com and if you're a Texas resident you can use your health insurance now!

What does a balanced meal actually look like? What foods should I include in a balanced meal? Am I eating the right things? In today's episode on the Nutrition's My Life Podcast, I'm helping you with breakfast, lunch, dinner ideas AND how to make sure those meals are complete. As a registered dietitian, I hear a lot good meal ideas on session with my patients but it's my job to help them understand the missing parts of their meals and that is exactly what I'm doing today. You'll start understand how to execute my favorite way of eating; with the plate method!

Color, carbs, protein, and sometimes a healthy fat are the main components to this method.

You'll start to look at meal preparation a bit differently and it be a lot easier than you think!

Enjoy today's episode!! For more information or to work with Nicole, visit www.nutritionsmylife.com

Are your blood sugars high or increasing? Have you been told you are pre-diabetic or insulin resistant? On today's episode of the Nutrition's My Life Podcast, I'm helping you: 1. Understand what insulin resistance is 2. Why you should be mindful of your blood sugars 3. Provide you with 4 nutrition tools and 2 habit building tools that can positively impact your blood sugars (and even reverse prediabetes). These 4 nutrition tools that help improve blood sugars are:

*Choosing complex carbohydrates * Pairing all carbs with a protein and/or fat source * Having enough protein at your meal times (I even go over how much protein someone should have per meal based on their height) * Avoiding skipping meals / eating consistent throughout the day The 2 habit building tools are: * Moving throughout the day * Build muscle mass

These tools personally helped me improved my hemogloban A1C from a 5.7% down to a 4.9% and I often see improvements with my patients as well. To work with Nicole visit www.nutritionsmylife.com

To collaborate with Nicole email at [email protected] or fax inquiries to 726-465-5623

There was a TickTok trend going around that I participated in and it got me thinking I need to do a podcast episode on this.

The trend was, " What do you think the next silent killer of our generation will be?"

My answer as a Registered Dietitian and health advocate- DIET TRENDS that remove food groups.

Here at Nutrition's My Life you've heard me say all foods fit into a healthy lifestyle and today I'm sharing with you the foods that you DO want to add in more and why. I'm sharing with you what I think about the KETO and Carnivore diet... specifically what pushing out key foods can do to the body. Today we're talking about the benefits of eating carbohydrates and how to balance them with enough protein and fiber rich foods. We're talking about the benefits of the colors in our foods, specifically vegetables and I even share with you a blog post I did years ago that will help you understand, plus there are tons of recipes in that blog- you can read more here https://www.nutritionsmylife.com/blog/antioxidants

Today we even talk about the benefits of eating legumes and beans- as they're the most common food consumed across all Blue Zones. (Blue zones are where the most people who live past 100 years of age and are the healthiest).

Today's a really interesting podcast and I am so happy to share it with you.

To work with Nicole or to hire her for media, a talk at a conference, brands, and even to be a guest on your podcast, email her at [email protected] or visist www.nutritionsmylife.com

xoxo, Nicole

You know some of the foods you needs to be eating but why are you not seeing the results? Why aren't you able to actually do all the things you know you need to do?

In today's episode I'm sharing with you why your past may be influencing your choices today, giving you real life examples (that may be triggering for some of you), and how to recognize those habits that may be influencing your execution. I want you to improve your thyroid. I want you to improve your metabolism. I know you want to have more energy and feel better. But I don't want you to do it at the expense of your mental health or physical health. Here at Nutrition's My Life I'm going to help you see the big picture and find the tools to start taking action (or to improve that action) to start seeing the results you're wanting. Enjoy today's episode of the Nutrition's My Life Podcast and make sure you leave a review or share this episode with your family or friends! It's an important one!! xoxo, Nicole

email: [email protected]

website: www.nutritionsmylife.com

It's 2024 and a lot of people start the year trying to lose weight. You might have eaten a bit more over the holidays and now want to refocus on your health. Or maybe you're just ready to finally learn what you're needing to get that metabolism revved up to lose some weight. Whatever your reason or goal may be, I'm here to support you by helping you understand the science behind metabolism. We're in a new season here on the Nutrition's My Life Podcast and it's going to be a great year! I'm starting it off helping you understand calories, macros, and metabolim. I'm going to help you understand how to feed your metabolism and how to feed you healthy bacteria in your gut to get the most out of your metabolism! Yes they're connected!! Tune into the new season of Nutrition's My Life Podcast. Share on social media with family and friends - tag me @nutritionsmylife so I can support you!!

If you'd like to work with me, visit www.nutritionsmylife.com

Have you experienced this?

You start a new diet and feel like you have to be perfect with everything. You typically eat out and so think you have to grocery shop for all your meals for the entire week but then end up wasting so much food.

Then you get frustrated at yourself and feel like you're failing, so you end up overeating or binging on something that in the moment makes you feel better but then you feel even lower than you did before..

Think of it like this... you're trying to do college level Spanish but you're really needing to start out at elementary or middle school Spanish - because you've only been trained in English. Of course you're not going to be able to do it all- you haven't learned the basics and it's so outside of what you're currently doing that it's foreign to you.

Meet yourself where you're at.

I frequently tell my patients to bring vegetables with them to work, even if they know they're going to go out to a fast food restaurant. It's hard to change habits- so start small. Start somewhere that's doable.

In this week's episode of the Nutrition's My Life Podcast, I'm helping you to learn how to give yourself grace during this process and to help you meet yourself where you're at, so you're able to be successful long term.

If you're loving what you're hearing- please share this episode or your favorite episode with your family and friends. Tag me, @nutritionsmylife , in an instagram story or social media post!

To work with me or hire me for your business, visit www.nutritionsmylife.com or email me at [email protected] (for corporate wellness talks- please put int he subject line "corporate wellness").

Weight stigmas

According to many health professionals (ahmmm doctors!)

If you're in a bigger body- all your health problems are because of your weight.

If you're in a bigger body- you must be gorging yourself with food all day long.

If you're in a thin body- you are either underweight and need to gain or you can't have certain health conditions because you're in a small body and those health conditions only happen in bigger bodies.

As a dietitian I'm sick of it! I'm sick and tired of hearing doctors tell my patients to fast for 2 days each week or to do the keto diet etc.. I'm sick and tired of doctors blaming everything on weight for some people and ignoring health concerns of others.

Doctors, physician assistants, nurse practioners, and other health providers- do better! On today's episode of the Nutrition's My Life Podcast, I'm sharing with you my experience as a dietitian- what I hear while on sessions and better ways to speak to our patients. This is me talking to doctors.... Have you ever thought of asking your patient:

1.Does your body allow you to do all the things you want it to? 2. How do you feel about your body (optional: when you look in the mirror?) 3. Where do you see yourself 6-12 months from now if you continue your current eating habits? 4. How much sleep do you get every night? 5. Do you feel rested upon waking up? 6. Do you wake up in the middle of the night (questions 4-6 need to be asked becuase we know that sleep apnea or insomnia etc can mess with our hormones [like our hunger and fullness hormones], can mess with our digestion etc) 7. Do you poop every day? (if someone isn't pooping daily, it's a good indicator they've either inadvertently messed up their metabolism or not eating enough fiber rich foods) 8. Are you skipping any meals? (many times people that skip meals have slowed down their metabolism)

If you're a patient and a doctor is not giving you the advice you're looking for or needing for your nutrition or health- please ask for a dietitian referral OR if you're a provider, please refer your patients to a dietitian. Today's episode is 40 minutes long- I did get fired up about this topic and I know you will too! If you enjoyed this episode, please tag me @nutritionsmylife in a post / story or share this episode with family and friends (or your doctor lol).

To work with Nicole, visit www.nutritionsmylife.com

When trying to lose weight, building muscle mass, or generally trying to be healthier... all you hear is PROTEIN PROTEIN PROTEIN. Butttttt How much protein should we be eating each day?

If you talk to a personal trainer or an avid gym goer, you might think 1g/pound of body weight. Well the recommended daily allowance or RDA for most adults is 0.8g/kg of body weight. To get your weight into kilograms/kg you need to divide weight in pounds by 2.2. This could look like a 180lb individual divided by 2.2 = ~82kg. This could be either 180g of protein to try to eat (wowzas) OR aim for at least 65g protein (phew that's easier).

Now, do I frequently recommend 1g/kg of body weight!? YESSS!!! So in that example I just gave, that's 82g protein a day! Still a lot easier to achieve than 180g protein a day. PLUS veggies, whole graine, legumes/beans, nuts/seeds also contain protein. So ADD to your meal :) To learn more or work with Nicole, visit www.nutritionsmylife.com

References: https://www.ncbi.nlm.nih.gov/books/NBK541119/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6492513/

Fiber What is it? Why do we need it?

Fiber is the component of a plant that gives the plant its structure. Think of it as the plant's bones lol. Fiber can be found in whole grains, nuts, seeds, fruits, and vegetables. Today on the Nutrition's My Life Podcast I'm helping you see that fiber can help with: 1. Weight loss 2. Blood sugar control 3. Keeping you fuller longer 4. Improve gut health 5. Helps lower cholesterol

We're talking all things fiber today and ways to start incorporate the types of fiber rich foods that may be beneficial!! Learn more by going to www.nutritionsmylife.com