How you can eat more but still lose weight - wave3.com-Louisville News, Weather & Sports

How you can eat more but still lose weight

(Source: 123rf.com/CNN) (Source: 123rf.com/CNN)

By Christina Jordan, master nutritionist

(3TV/CBS 5) - When I first began my journey to losing over 130+ pounds my first instinct was to cut calories and starve myself skinny. After all, that's what the so-called "experts" requested I do.

I did try it their way for a very short time. I ate 500 calories or less a day, deprived myself and watched as my body began to revolt with dizzy spells, hair loss, dark eye circles, dull skin, crazy emotional mood swings and zero energy.

I would lose 10 pounds and then gain it right back a dozen times over. Eventually, my body was so out of balanced and in survival mode that even when I fasted and worked out for hours a day I would gain weight.

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Nothing worked due to the years of diet abuse. I was done trying to be skinny! 

I eat five to six times per day and each meal was a healthy combo of lean protein, fruits, veggies and healthy fats. 

Guess what happened? I lost weight, stressed less, gained muscle, my hair grew back thicker, my skin looked more youthful, my energy skyrocketed and I felt amazing!

Within a year I had lost over 100 pounds and have easily maintained my new healthy weight for a decade while having children, raising three awesome kids and balancing marriage, work and family responsibilities.

My top 10 favorite foods for weight loss:

1. Cucumber
Feeling a bit stressed? As a master nutritionist who lost over 130+ pound,s I suggest adding organic cucumber to your next meal. Try cucumber and hummus or covered with fresh lemon juice. Absolutely delicious and is a known diuretic to help lessen bloating and flush toxins.

2. Coffee

I pinky promise to let my clients keep their coffee! Coffee has so many healthy benefits for your body - including weight loss, reduced cravings and even better cognitive brain functions. Some medically-backed studies have proven coffee is linked to lowering the risk for Alzheimer's, heart disease and depression. Yay coffee! 

It's how you drink your coffee that makes it good or not so good for your health. I suggest first choosing an organic coffee that's tripled filtered with clean, distilled water (90 percent of coffee is water). Then cut the sugar and fake sugars and use a healthy, natural sweetener, like monkfruit or Stevia. I also sub out the high-carb, hormone-filled milk for almond or coconut milk. Iced, hot or blended, it's deliciously satisfying without all the sugar! Enjoy my friends! 

Healthy coffee facts: 
Coffee can lower the risk of Type II Diabetes. Those who consumed one or more cups per day had a 22 percent lower risk of diabetes. From the Archives of Internal Medicine, a recent review of research conducted by Harvard's Dr. Frank Hu showed that the risk of Type II Diabetes decreases by nine percent for each daily cup of coffee consumed. Decaf coffee decreased risk by six per cup. 

3. Lemons

When life hands you lemons, make lemonade! Drinking lemon water is a great way to help your body improve digestion, metabolize fat and also boost your immune system. I suggest enjoying half of an organic lemon in your water in the morning and another half of in your water in the evening. Also, if you go out to eat, skip the sugary soda or alcoholic beverages and opt for a delicious and refreshing lemon water. You can even add a few drops of Stevia and you instantly have a delicious, refreshing sugar-free lemonade! You will not only save yourself the chemicals and sugars but you will also save some money! 

3. Eggs
For healthy weight loss eat a high-protein breakfast, like cage-free-organic eggs, in combination with complex carbohydrates, like vegetables and berries. Together the combination will keep your insulin levels stable all day. This will allow your body to burn more fat, dramatically decrease sugar/carb cravings and provide you with steady energy all day long. Protein is key for building a lean, tone and healthy body so eat up my friends!

5. Blueberries

These are my favorite snack! Packed with vitamins, minerals and antioxidants to keep you feeling your best all day long. They are a great snack or added to smoothies. Plus, they will not spike your blood sugar levels and will allow you to burn fat more easily. So eat up and enjoy daily! 

6) Water
While technically not a superfood, water deserves an honorable mention. Many times people who are suffering from chronic headaches, low energy, even cravings for carbohydrates and sugars are suffering from dehydration or just needing to add more water to their daily diet.

Top 10 Benefits of Drinking Water:

  • Increases energy and relieves fatigue
  • Promotes weight loss
  • Flushes out toxins
  • Improves skin complexion
  • Maintains regularity
  • Boosts immune system
  • Natural headache remedy
  • Prevents cramps and sprains
  • Improves mood
  • Prevents headaches

7. Strawberries

I love strawberries for their sweetness and incredible health benefits! I did a little research on and here's what I found:

  • Helps burn stored fat!
    • The red coloring contains anthocyanins, which stimulate the burning of stored fat. When a group of animals was fed a high-fat diet along with anthocyanins, they gained 24 percent less weight than the animals eating the high-fat diet without added anthocyanins.
  • Low in calories and high in fiber!
    • One cup contains only 54 calories.
  • Lower cardiovascular disease
    • Flavonoids which are responsible for the color and flavor of strawberries lowers the risk for heart disease.
  • Prevent oesophageal cancer!
    • Studies show freeze-dried strawberry powder may help prevent human oesophageal cancer.
  • Anti-aging properties!
    • Strawberries are filled with biotin, which helps build strong hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging.
  • Good for weight loss!
    • The compound nitrate found promotes blood flow and oxygen in our body, which is great for weight loss. Strawberries are absolutely amazing and should be included in your healthy diet. Just remember though, be sure and purchase organic because strawberries are on the top 10 for highest pesticides in traditional farming methods. 

8. Grass-raised beef

As both a mom and a master nutritionist I try to avoid giving my family hormone hindered foods. This why we truly love grass raised beef because it's naturally higher in amino acids that aid in cell repair and muscle growth which in turn helps the body burn more fat. We also sub out the carbohydrate-laden hamburger buns and tortillas for healthy lettuce wraps. I encourage you to give grass raised beef a try at your next summer BBQ.

9. Kombucha tea

I've recently discovered this tea called Kombucha, also known as the "Elixir of Life". Kombucha is one of the hottest trends in health beverages so I had to try it! This fermented tea is delicious and boasts great health benefits, such as aids digestion, sleep, weight loss and detoxification; stimulates the immune system, prevents cancer, stops hair loss, and improves liver function. Give this tasty tonic a try at home!

Recipe:

Steep (1) Kombucha tea bag in 6 ounces of boiling water. Add stevia for sweetness and fresh lemon and raspberries. Enjoy iced or hot. 

10. Citrus

Did you know that citrus fruit, like oranges, lemons, limes and tangerines can help you achieve that perfect summer tan? As a master nutritionist, I learned about this while in college and it intrigued me!

Critic-acid is found in many fruits, such as lemons, limes, oranges, tangerines and grapefruit, and has been shown to improve the body's development of melanin. Melanin is the skin's ability to pigment from sun exposure. If you're needing a little extra help developing your golden glow this summer, sip on this delicious treat while in the sun and see for yourself! 

TIP: Just be careful not to over tan because you can also burn quickly if you're lighter skin toned.

Christina's Healthy Vitamin C-Monster Recipe!

Ingredients:

  • 6 tangerines squeezed for juice 
  • 6 strawberries diced 
  • 1 cup of ice. 
  • 1/2 cup lime juice
  • 1/2 cup raw orange juice
  • 1/2 cup cold water
  • 1-2 drop-fulls of liquid Stevia to flavor

Directions:
Mix all ingredients together and enjoy poolside!

Summer is a wonderful time to relax, refresh and focus on creating healthy habits that will last all year long! Happy summer!

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