Everyone has a weakness.

Potato chips are mine. We all crave different foods for different reasons. Perhaps it is hardwired into our minds, the desire for salty or sweet foods, because in actuality our bodies require salt and sugar to maintain life. For some, junk food cravings stem from emotions or even boredom. Anyway you slice it; cravings often lead to mindless, overeating with accompanying guilt.

But you don’t have to beat yourself up over the occasional treat. Instead honor yourself and your appetite without depriving it from an enjoyable eating experience. So rather than restricting that joyful delicious food all together, treating yourself every so often may do the trick. But the key is being mindful and in control. Often times the foods we love are not the most nutritious. So when you do splurge on those foods there are a few tricks to keep calm and in charge.

Tips to avoid over-eating your favorite “occasional” foods:

1. Store the food in a place that makes it harder to get. For example, the back of the shelf or the highest shelf in the pantry, in the crisper, or any place where it will be out of sight.
2. Never eat from the package. Instead portion out a serving in a bowl or on a plate. Wait 15 minutes after eating and ask yourself: Having a hard time concentrating? Is your stomach growling? If not, then you are not truly hungry.
3. Eat slowly. Chewing your food slowly helps slows digestion, improves absorption of nutrients, and gives you time to realize you are full.
4. Appreciate the food. Remember why we must to eat; it is a fundamental need of life. Food should nourish us, taste good, and fulfill true hunger.

Be present in the moment, enjoy your food, just don’t overdo it. Bon appetite!

By Liz Schneider

Wedding season is here.

Are you prepared to make an entrance? Whether it’s a graduation, reunion, or wedding celebration – there’s always something happening during the summer – and with all that partying comes the challenge of looking your best. Many people use desperate measures to look good. But what if I told you that focusing on how you feel is really what’s most important. Wouldn’t it be nice to feel healthy, fit, and confident for the big day? Here are some tips on how to make positive changes so you can feel your best for summer’s occasions.

5 healthy changes to try now:

• Quit a bad habit. Overcome your tendency toward a bad habit by making daily goals. If you have failed at changing your behavior in the past, investigate why and learn from your mistakes.
• Take up a healthy habit. Do something that inspires you. You’ll be happy to have a genuine response to the inevitable party question, “What have you been up to?”
• Make healthy eating choices. Start in the grocery store where you hold all the power. Focus your shopping around the perimeter of the store where you’ll find whole foods like fruits, vegetables, meat, and eggs.
• Sleep better. Try going to bed earlier and waking up with the sunrise. Summer mornings are incredible for contemplating, exercising, and getting things done.
• Develop an exercise routine. Don’t bother with an activity you hate doing – find something that’s fun, you’re more likely to stick with it. Buddy up with a friend and keep each other going.

Not ready to change? No problem. Change is hard and achievable only when you are motivated. Afraid of failure? Prove yourself wrong. The best way to achieve something you do not think you can do is to reach out to people who have already accomplished that thing. It’s pretty easy to find experts in almost any area of your choosing.

Go forth and find inner peace in the things you can change to feel great, let go, and have fun at this summer’s festivities.

By Liz Schneider

A few things I learned in nutrition school

Everything in moderation.

It is true what they say, too much of a good thing may actually do harm. I’ve found that more than anything, moderation is key for good nutrition. A great tip? Try and consume more plants than anything else, they are high in fiber and lower in calories. Balance the rest with lean protein and whole grains – and stay fit with activities you enjoy. Be mindful when eating and respect food. You are what you eat.

Energy in, energy out.

The food put in the body should be equal to the energy that is expended out of the body. The outcome? No weight gain and no weight loss. Sounds simple right?

Nutrition is more than a science.

The complexity of nutrition is mindboggling. On a molecular level, there are pathways, chemicals, and hormones, all playing a role in how we process nutrients. On the other hand, there are varying levels of social, economic, and cultural status that place individuals in different spectrums of the nutrition scale of life. Oh and there’s that pesky genetic factor too…

The world of nutrition is dynamic.

Ask any nutrition student how hard it is to become a dietitian – and you’ll discover it’s pretty darn competitive. The nutrition field is growing – and that’s a good thing. You read about it every week in the media. From the argument over organics, trans fat, vitamin D, and omega 3’s – to childhood obesity, food marketing, and the farm bill – nutrition has a political side too, a rather large one in fact. But that’s for another post.

Go For It.

My name is Liz Schneider, and I’m a guest blogger for The Plate Coach. I’m married, I live in a Boston suburb, and I love to write. I eat anything and everything – but always in moderation. I was a gymnast growing up and now I have fun trying new activities to stay fit. My qualifications include a master’s degree in nutrition and a completed dietetic internship.

How I got here:

Not too long ago I found myself sitting in a conference room among fellow interns intently listening to Tara – a guest speaker for our class. She was cool, collected, and generously shared her journey with us. It was inspiring, it was real, and it hit home for me. I found that I shared similar views with Tara and knew I just had to meet her, get to know her, work with her. So I went for it. I joined Tara’s blog, The Plate Coach because I always work best with people whom I admire. And I think that’s a great life lesson – to go with your gut and surround yourself with people who inspire you.

I hope to provide interesting and informative posts about nutrition, health, and wellness. My views on the nutrition are inline with The Plate Coach’s belief that ‘good for you should taste good, too.’ I want to explore the world of nutrition, a world I love, on a deeper level and use this opportunity as an outlet to express what’s on the mind of a brand new dietitian.