How to Deal with Cravings


We all got em! We hear a lot of clients say they can't resist their clients, and we felt the same way for a long time. 

However there are tried to true ways to handle our cravings, be satisfied, and not deter our weight loss goals! 

Here are easy and tasty ways to deal with these times. 

1. Eat a Single-Serving

We do find the best way to handle cravings is to eat the exact food you're craving, to satisfy it.

If you really want ice cream, don't try to eat fruit, because you'll likely end up eating the ice cream after the fruit anyway! 

Also, think about what single-serving size amount is truly satisfying. If your find that tiny ice creams are too tempting, and you find yourself having 2 or 3 instead of sticking with 1, have a slightly larger single-serving ice cream to satisfy that craving.  

2. Only Keep Small Amounts in the House 

Keeping single-servings around helps our self-control - especially during night times when we can easily give into our tempting desires! 

Try fun-sized candies, individually-wrapped ice creams, etc. 

3. Go OUT to Get It 

Another good trick is to not keep those tempting foods in the house, and to go OUT of the house to get them. 

If keeping chocolate in the house is too difficult, go to CVS to get a small sized bar. 

4. Try a Food That's Similar, but a Little Healthier 

If you truly can feel satisfied with an option that's a bit healthier, that can be a great option to eat more nutrient-dense and/ or lower calorie foods. 

For example, try watermelon with 2 Tbsp of light whipped cream instead of sorbet! 


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How to Avoid Overeating During Engagement Week


Engagement week is SO exciting! You're seeing everyone's overly enjoyed faces, and loved ones come from near and far to celebrate with you. 

However! Engagement week also brings its own set of challenges! 

Constantly eating out and drinking alcohol during any time is hard, but when the attention is all on YOU, and everyone wants to celebrate with YOU, it can seem like extra calories are constantly being pushed on you. 

Here are some top tips on how to navigate these tricky situations! 


1. Have fewer, larger get-togethers instead of many different celebrations

Get your friends all together and do 1-2 nights out or brunches. The more the merrier anyway, right? This way you'll minimize the dinners and drinks eating out, where we're less in control of what's in the food we're eating. 

2. Sip seltzer in between alcoholic drinks

Not only does sipping seltzer in between drinks slow you down, but it prevents hangovers (so we can stay with our health goals the next day and not be drawn towards greasy foods), and keeps us hydrated throughout the night! 

Bonus: add a wedge of lime in your seltzer to make it look like alcohol! 

3. Ask to celebrate with an occasion that does not revolve around food

Try a celebratory walk in the park or craft event like painting! Not all of our events need to include food and booze. 

4. YOU pick the location of the bar or restaurant

When you're in charge and in control, you can often make healthier choices! Look at menus of a few restaurants and pick the location based on what you're comfortable with. 


All in all, enjoy yourself and congratulations on your engagement!! 


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Eating Tips for the Week Before and the Day of Your Wedding


Just as you are planning out the entire day leading up to the minute you say “I do” it’s also important to have a game plan for meals and snacks. In order to look and feel your best and minimize bloat you’ll want to make sure your properly fueled the entire week with the right foods for you. Check out our top 5 tips below on what to eat before the big day!


1. Play it safe and stick with foods that you’re used to

The week before and day of your wedding is not a time to try anything unfamiliar which could upset your system. It’s important to eat the same types of foods you’ve been eating all along.

If you know you may have a nervous stomach stick to foods that are easy to digest such as eggs, chicken, cooked vegetables, brown rice, whole grain toast, and quinoa.

2. Do a practice run.

Use other events leading up to your wedding (such as your engagement party or bridal shower) to practice eating the same foods you plan to eat before your wedding.

Make sure to pay extra attention and listen to your body in order to figure out which foods suit you best!

3. Plan out meals and avoid skipping.

Skipping meals can lead to low blood sugar, which can in turn leave you feeling not only “hangry”, but faint. Feeling this way isn’t good for handling emotions the week of your wedding or for looking your best in photos the day of.

Schedule time in between your hair and makeup to make sure you eat your go-to breakfast and lunch.

Plus, keep extra familiar snacks on hand such as nuts, fruit or a protein bar as well!

4. Watch the salt.

The week before your wedding you will want to reduce your risk of bloat so you feel calm and your dress looks and feels perfect!

It’s best to stick to mostly unprocessed or home-cooked meals and snacks since most of the sodium in our diets comes from packaged, processed, and restaurant foods.

5. Drink up!

Make sure to stay hydrated and drink plenty of water the week of the wedding and to drink at least 8 ounces first thing that morning.

Continue to sip on water consistently throughout the day, but also be careful not to overdo it as the day progresses, to minimize having to go to the bathroom in your wedding dress.

If planning on drinking alcohol (some brides choose not to), make sure to spread out any alcoholic drinks throughout the different events of the day (getting ready with bridesmaids, cocktail hour, wedding reception) to minimize the effect the alcohol has on you.

It’s also a good rule of thumb to drink at least one cup of water in between each alcoholic drink. Stick to alcoholic beverages your body is familiar with to prevent any surprise reactions.


Need help creating a personalized nutrition plan before your big day? We can help take the stress of meal planning off your plate!

Sign up for a complimentary strategy session HERE

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Top 12 Ways to Solve Boredom Eating


We (very unfortunately) eat for so many reasons other than hunger - boredom, stress, anger, sadness.

Boredom eating is one of the most dangerous times - because it can go on and on, even during times when we're supposed to be taking care of ourselves like nighttimes and on the weekend.

To stick with our health & wellness goals, it's a good idea to try to distract yourself or do another activity if you're finding yourself eating when you're not really hungry. 

Here are some example distractions - try one this week! 

1. Paint Your Nails 

This is one of our favorites - when you're nails are being painted and drying, you can't reach into the bag of chips or pretzels! 

2. Phone a Friend 

Talking on the phone, especially to someone who's supporting your health and wellness goals, is an excellent distraction. Better yet, go for a walk while talking to get out of the house! 

3. Do an exercise video  

Choose an exercise video that you love - preferably one that takes all of your concentration like a dance video where you have to learn new moves! Body By Simone is one of our favorites - here's a sample video workout from her

4. Practice meditation  

Becoming more mindful has huge benefits - especially during stressful times. Shift your focus to sustaining and feeding your spirit. Try an app like Headspace, Calm, or Simple Habit (just search the app store!). 

5. Read a Book 

Reading takes much more concentration than watching TV - pick up a good book! We love a good mystery novel - really takes all our attention! 

6. Get Back to, or build a new hobby!

Been wanting to get back into watercolor? Knitting? Even coloring in a coloring book? There's never a perfect time to start - start now! 

7. Clean a single room 

One room isn't too much to handle at one time. When you're finished, reassess your hunger! 

8. Try a face mask 

Trying different masks before your big day can be a good way to see which really makes your skin glow! 

9. Pamper yourself with a bath or a hot shower 

You deserve to pamper yourself! Add in a sweet smelling bath bomb or bath salts. 

10. Read a magazine

Been meaning to get through the latest issue of Martha Stewart Weddings? Now's the perfect time! 

11. Take a nap 

You may be tired - and when we're tired, our bodies can't actually tell the difference between hunger in order to stay awake, and actual hunger, so we end up eating too much. Of course, the best thing to do is to get enough sleep each night! 8 hours please! 

12. Pinterest away 

Get some wedding DIY ideas from Pinterest! And don't forget to Pin this article (Pin right below here) to save it for later!   


If the feeling doesn't pass, try some veggies with salsa, like carrots, cucumbers, etc. If you're craving something hot, try microwaved versions of frozen veggies! 

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Making Your Favorite Comfort Foods Healthier


We know that planning for your wedding can be agonizingly stressful, and every now and then, there's nothing better than treating yourself to your favorite comfort food. Macaroni and cheese, pizza, grilled cheese... the list goes on and on! However, if you're working on achieving your nutrition goals, your favorite comfort foods might seem to be just out of reach. The average SIDE-serving of macaroni and cheese easily tops 500 calories, and it's very easy to eat more than this small portion, especially in times of stress! So, we've found some solutions for you! 

Simple, healthy swaps can be made to these classic comfort foods to either cut down on the calorie count, or simply add in some extra nutrients! 

Creamy Soup

While soup is one of the healthier options on this list, the calories can definitely pile on if you're looking for some ultra-creamy indulgence. An easy swap for heavy cream? Potato! Cooked potato, blended right in, can be an excellent thickening option for those straying from liquid calories.

Creamy Tomato-Potato Basil Soup // Un-Cheesy Potato Broccoli Soup (Vegan) // Potato Leek Soup

Grilled Cheese

The simple fix? Skip out on buttering your bread before cooking. Grilled cheese can easily be made in a toaster oven, and can even be made in a pan without the addition of butter. Still want to coat your bread? Try a butter substitute/ olive oil spray directly to the pan. Given that grilled cheese is a pretty plain dish, you're free to dress it up as you wish! Use mozzarella with tomato slices and basil to create a caprese sandwich, or use brie cheese and add fig and prosciutto for a gourmet, elevated sandwich.  

Pesto Caprese Grilled Cheese // Fig, Prosciutto, and Brie Panini // Vegan Grilled Cheese Sandwiches - Three Ways!


While finding a healthy pasta in the grocery store can be a bit difficult, you can delight in its super-healthy alternative - zoodles! Zoodles are noodles made out of spiralized zucchini, and although they do taste closer to zucchini than an actual pasta, they're a great alternative for those who don't mind giving up texture. Carrots and sweet potatoes can be spiralized, too! Want spaghetti without the fuss? Try spaghetti squash. After baking, the meat of the squash easily breaks away into thin strands, akin to angel hair pasta - definitely the closest healthy swap to its original!

 Roasted Spaghetti Squash with Tomato Sauce // Easy Zoodles Recipe // Spiralized Carrot Pasta With Ginger-Lime Peanut Sauce (Raw + Vegan) 

Macaroni & Cheese

Macaroni and cheese is probably one of the most indulgent comfort foods on this list, given that it's a dish that combines pasta and cheese, while simultaneously lacking any healthy ingredients. One way to cut calories from this dish is to skip out on making the roux, and instead add your cheese and milk straight to the pasta. If you're looking for a vegan option, adding carrots, potato, and nutritional yeast can achieve a very creamy dish with a similar taste. Looking for an easier way to make your macaroni & cheese a little healthier? Make your additions work for you. Toss in your favorite fruits and veggies, such as broccoli, tomato, fig, spinach - the possibilities are endless!

Baked Vegan Mac and Cheese // Spinach Mac and Cheese // Easy Macaroni & Cheese (no flour / no roux)

Pizza Pizza

There are so many ways to make pizza healthier! Beginning with the crust, swap out standard pizza dough for a cauliflower or spinach crust. From there, try to use low-fat mozzarella and natural tomato sauces. For some healthy additions. skip on the meats and additional cheeses and instead opt for some fresh-cut veggies. 

The Best Cauliflower Pizza Crust // Spinach Pizza Crust // 7 Fresh and Healthy Vegetable Pizza Recipes

*Bonus! Brownies

Nowadays, it's so easy to use smart baking substitutions to fit yummy desserts into your diet. Want rich, decadent brownies without the unnecessary calories? Try adding in avocado!

Healthy Avocado Brownies // Deliciously Rich Avocado Brownies // Vegan Brownies

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Healthy Cocktails & Mocktails for Your Wedding


It's time to plan your cocktail hour! Cocktail hour is a wonderful time for guests to mingle and relax before the reception, and it gives you and your significant other some time to connect and have pictures taken. If you're stuck on which drinks to serve during this special time, we've got some inspiration for you! These cocktails are wonderful for your spring & summer affairs, or even for a get together with your bridal party. Below you'll find wonderfully tasty cocktails (& mocktails!) sure to delight. 


Mango Peach Frose

This cocktail is perfect for those who love the sweet & simple things. This drink is made with frozen fruit and rose wine, meaning that it's naturally sweetened by the fruit (and the sugar in the wine!).

Lavender Lemon Mojito

We love the idea ox mixing lavender and lemon to not only create a lovely, aromatic mojito, but a light & health conscious one at that! This recipe relies on pulling from lavender leaves and lemon juice, which provides a tangy, flavorful drink without a bunch of added sugars. 

Sparkling Elderflower Lemonade

Elderflower is receiving some well-deserved love in the news with the arrival of that beautiful elderflower lemon cake shared by Prince Harry and Meghan Markle at their wedding. The combination of the naturally sweet elderflower with the tangy bite of citrus make for a very refreshing cocktail. *Want to make it non-alcoholic? Simply swap out the elderflower liqueur for elderflower presse!


Tropical Sunshine / Fuzzy Sunrise

This pair of mocktails is inspired by spring and made with protein water as one of the primary ingredients, so this drink is perfect for those who like to make sure they're getting an adequate amount of protein on the daily. 

Fermented Gin(ger) Fizz

For those who prefer a tart and somewhat spicy kick to their drink, you'll delight in this summer-friendly cocktail alternative. Reap the detoxifying benefits of kombucha and lemon with this twist on a classic fizz.

Honey Blackberry Mint Mocktail

With 0 added refined sugar and a natural sweetening component, this mocktail is a wonderful vegan/vegetarian option for all to enjoy. It's light, not too sweet, and provides a complex flavor combination that delivers a crisp and delightful sip. 


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Top 5 Tips for a Healthy Bachelorette Weekend

Below are our top 5 tips on planning a fun and memorable bachelorette weekend with your girls that will leave you feeling refreshed and not drained come Monday morning! 

By staying mindful and planning ahead, your healthy lifestyle doesn’t need to go out the window in order to enjoy your bachelorette weekend.

P.s. these tips are not just great for a bachelorette party, but can be used for any night out or girls trip! 


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Traveling to Your Bachelorette Party? Top 5 Foods to Bring on the Plane

Destination bachelorette parties are always so exciting! Being able to spend some valuable time with your best of friends and family is such an amazing experience to cherish.

At the same time, the stress of packing and traveling while worrying about your upcoming wedding can definitely put a damper on not only the entire occasion, but your nutrition goals as well.


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