nutrition – Nicole Brar

3 Tips for Mindful Eating

December 30, 2024 by Nicole Brar Leave a Comment

I get it, our modern lives are insanely busy. It can be so hard to find the time to be in the moment, especially when it comes to eating. If you’re hungry and don’t have a lot of time, it’s easy to just wolf down your food and go about your day.

But, maintaining your health starts in the kitchen. Not only with the type of foods you eat, but how you eat.

As a health and nutrition consultant, mindful eating is one of the most useful tools in my kit. If you have never tried it before, here are my tips to start:

How To Eat Mindfully

1. Stop Multitasking

While it might seem productive to catch up on your favorite show or skim through notifications while eating, it distracts from the experience of the meal.

When you divert your attention, you’re less likely to recognize signals of fullness, which can lead to overeating.

Instead, be present during your meals. Create a dedicated environment for eating without distractions. Put away your phone, switch off the TV, and give yourself the chance to connect with your food.

2. Make food you enjoy

Healthy nutrition doesn’t mean your meals should be bland. Plus, it’s hard to be mindful if you hate what you’re eating.

In reality, nutritious meals can be delicious, aromatic, and exciting. Explore new recipes, use fresh herbs and spices, and experiment with flavors.

When you genuinely enjoy what’s on your plate, you’re not just nourishing your body but also delighting your senses, making it easier to be mindful of every bite.

3. Eat slowly

The act of eating is not just about filling up; it’s an experience that should engage all your senses.

By taking the time to chew your food properly, you aid digestion and allow your body to absorb nutrients better.

Moreover, when you savor each bite, you recognize the flavors, textures, and aromas, turning each meal into a mindful celebration of food.

How To Read A Nutrition Label

November 27, 2023 by Nicole Brar Leave a Comment

Are you looking to revamp your nutrition goals in the new year? Today I’m going to help you get a head start.

Today we’re diving into a crucial aspect of maintaining a healthy diet: understanding how to read a nutrition label. These labels can be a confusing maze of numbers and terms, but don’t worry! I’m here to guide you through it, step by step.

Let’s empower ourselves with knowledge to make healthier food choices.

5 Tips To Help You Understand Nutrition Labels

1. Serving Size and Calories Per Serving

Begin with the basics: look at the serving size and calories per serving. This is the foundation for understanding nutrition information.

Remember, the nutrients listed are based on one serving. If you consume more or less, you need to adjust the calculations accordingly. Keep in mind your activity level, as this influences how many calories you should consume daily.

2. Percent Daily Value (%DV)

The %DV helps you determine if a nutrient in a serving of food contributes a lot or a little to your total daily diet. The Dietary Guidelines for Americans recommend 2,000 calories a day as a general guide.

If the %DV is 20% or more, it’s high in that nutrient; 5% or less is low. This is especially helpful for nutrients like dietary fiber, vitamins, and minerals.

3. Understanding Total Sugar and Nutrients

Pay attention to total sugar, including added sugars. Excessive sugar intake can lead to high blood pressure and other health issues.

Also, scrutinize the nutrient per serving. It’s not just about calories but the quality of these calories. Choose foods rich in nutrients that contribute positively to your health.

4. Watch Out for Trans Fats

Trans fats are a no-go for a healthy diet. These fats can increase bad cholesterol levels, affecting your heart health. Bans on trans fats already exist in California and New York, as well as some European nations.

Ensure the food and beverage choices you make are free from trans fats for a healthier lifestyle.

5. The Ingredient List is Key

Lastly, the ingredient list reveals the true contents of what you’re eating. Ingredients are listed in descending order by weight. Look for whole foods and be wary of long lists filled with unpronounceable ingredients. This is where you’ll also find information on allergens.

Conclusion: Eating Healthier in 2024

Remember, understanding the food label is a powerful tool in managing a healthy diet. It helps you compare foods, understand nutrients in one serving, and align your diet with the United States’ nutritional standards. By learning how to properly read a nutrition label, you’re taking an essential step towards a healthier you!

Stay informed, stay healthy, and always feel free to reach out for more tips on healthy living!

6 Habits For Staying Fit & Healthy

March 22, 2023 by Nicole Brar Leave a Comment

Your health is everything, and it is so important to take care of it. You only get one body, after all! No matter where you are on your fitness journey, incorporating some key habits will help ensure your health in the long run.

Nicole Brar has worked as a fitness instructor in her local area for more than 15 years and is passionate about exercise and nutrition. Today she shares her top 10 habits for staying healthy.

Incorporate exercise in a way that is sustainable for you. Especially if you are trying to lose fat, you need to exercise in a way that you can maintain. If you exercise a lot to lose weight, then stop exercising as much, and the weight will come back.
Drink plenty of water. Our bodies are 70% water, and it is so important to drink enough of it. Most people only reach for water when they are really thirsty.
Walk whenever possible. Many people are used to driving their cars everywhere but try to think of some ways you can take more steps. Park farther away from the grocery store or even just take a walk around the block every day.
Improve your cooking skills! One of the best ways to get more nutrition into your diet is to skip the takeout and cook at home. Plus, you can change up the recipes to your personal taste.
Do a combination of cardio and weight training. If you are looking to lose fat, cardio burns a lot of calories, but weight training helps your body burn more calories in general.
Remind yourself that anything is better than nothing. If the only thing you can manage to do today is a 10-minute workout, do it, and congratulate yourself for it.