I asked our blog sponsor Sarah Davis of BodyBalance 365 to answer some of your questions about nutrition and maintaining a healthy lifestyle.
Sarah Davis is a Nutrition Counselor, wellness expert, and health coach. As a mother of three teenage athletes, Sarah knows the essential role nutrition plays in sports and academic performance. She is forever working in her own kitchen to create new healthy, allergy-safe, and delicious recipes for her family and clients.
To contact Sarah for more information or for more nutrition tip click HERE.
Sarah received her training at Integrative Institute for Nutrition in New York City. She is certified by the American Association of Drugless Practitioners and has a degree in Continuing Education from Purchase College, State University Of New York. She is the nutrition consultant for the educational YourSelf series, taught in middle and high schools around the country. Sarah leads workshops on nutrition and offers individual health and nutrition coaching to teens and their families.
How would you describe a healthy diet?
I think a plant-based diet is the healthiest way to eat — and that does not mean you need to become a vegan! But animal protein should not be the staple of our diets, as it often is in the Standard American Diet. If 1/2 your plate is plants, 1/4 is lean animal or plant protein, and 1/4 is high fiber, complex carbs you will be eating a nutrient-dense diet that is great for your gut health, your energy, your appearance, and your immune system — and it is also naturally low in calories. It’s a win/win!
What did you normally recommend for breakfast?
I love plants and protein in the morning. I often do smoothies, or oatmeal made with almond milk topped with almond butter and berries, or a veggie egg scramble with a slice of GF toast, or a coconut yogurt bowl with gluten-free granola, chia seeds, and berries. YUM!
How many servings of fruits and vegetables do you recommend per day?
While the USDA recommends 4-5 servings of fruits and veggies a day, I do not find that is nearly enough for adults. Honestly, I eat closer to 7 or 8. And a smoothie can get you 4 servings before you even leave the house in the morning! I think 6 is a happy medium for most people to strive to hit between 3 meals and a snack.
How often do you eat fish?
Fish is perfectly safe to eat 2-3 times a week as long as it is not all coming from fish that can contain a higher mercury content, such as tuna, swordfish, and shark — so watch the sushi rolls! Fish are high in Omega 3’s (especially fatty fish), a lean and low-calorie source of protein, and far lower in saturated fat than red meat. I eat fish 4x a week (because I don’t eat meat and chicken) and if you are eating fish like wild salmon, flounder, trout, cod, sole, tilapia, or sardines which have very little mercury you are fine doing the same.
How often do you eat red meat?
I do not eat red meat, but if you are buying organic grass-fed beef it is certainly safe to have it once a week — twice a week for kids, so no stress so if you make hamburgers one night and steak on the weekend for the kiddies. All good! BUT if you have high blood pressure, heart issues or high cholesterol I would recommend only 2x per month. (PS. We should ALL be eating a plant-based diet no matter if you like red meat or not!)
What is a healthy option for people who like to snack?
I love snacks! Snacks should simply be a smaller version of one of your meals. I recommend protein, plants, high-fiber carbs, and healthy fats at every meal, and your snacks should mirror this. And be roughly 150-200 cals. Think a cut-up apple with 1 Tbsp almond butter; 1 oz pistachios with a couple of clementines; 2 Tbsp hummus with rice crackers and baby carrots; a slice of avocado toast on GF bread with chia seeds and sea salt; 5 oz plain Greek or coconut yogurt with blueberries and 2 Tbsp of GF granola and a drizzle of honey; a hard-boiled egg and a pear; a rice cake with 1 Tbsp almond butter and sliced bananas; grain-free Siete chips or baked tortilla chips with 1/4c guacamole and salsa. Just to name a few…HAHA!
As far as alcohol is there a drink that is best to order when trying to maintain weight loss or prevent weight gain?
A cocktail or 2 a few nights a week is fine on a weight loss program (no more than 5 drinks a week for women please. Period!) but avoid all the sugary mixers (sour mix), blender drinks(daiquiri), soda (not seltzer but things like Coke, Sprite, Ginger Ale), tonic water, and juices. A 6oz glass of white wine has 150 calories so even if you had 2 glasses at a birthday party, the 300 calories won’t show up on the scale. Better still would be 1 glass of wine followed by a glass of water to hydrate! White wine usually has about 1g of sugar which is only 1/4 tsp so not a deal breaker if you are watching your sugar.
For mixed drinks, I recommend clear alcohol (vodka or tequila) with seltzer, lemon or lime, and a splash of cranberry or grapefruit juice if you like. A cocktail usually has 1.5 oz of alcohol so again, 1 or 2 over the course of an evening with food and plenty of water is safe on occasion. There are 140-150 cals in either one of those mixed drinks so also not a deal breaker! A lite beer or spiked seltzer is 100 calories so another safe option.
How do you feel about intermittent fasting?
I recommend a 12-hour fast for EVERYONE — as in, you finish dinner at 7 pm, and the kitchen is closed until 7 am. If you want to push it to 14 hours and have breakfast @9 am I am ok with it but only IF you are not getting up early (like 6 am) and exercising before work. Then I want you to eat within an hour of finishing your workout! I wouldn’t say I like these 16-18 hour fasts that have become popular and I have not read anything to convince me otherwise. I feel 3 evenly spaced meals and 1 snack — eating roughly every 4 hours — and a 12-hour with window with NO food is the best formula for weight loss and maintenance.
Yesterday I was invited by Sarah of Hybrid Media with my friend stylist Tina from Wardrobe Envy to view the fabulous Pologeorgis luxury outerwear sample sale. OMG!!! It was incredible. All items were between 30 to 50 percent off and the designs were out of this world. Nick the owner was informative and recommended some beautiful things for us to try on. I have highlighted some of my favorites below. Their new shop is located at 25 Lewis Street in Greenwich and Nick decided to open during the pandemic at the urging of his friend and client Aerin Lauder, so you know it has to be fabulous!!!! The sale is extending one more week and you can also contact them at 212.563.2250 to make an appointment to see everything as well.
Pologeorgis is a pioneer in forging relationships between fashion designers and the fur industry. Since the first collection designed by Pierre Balmain in the 1970s, Pologeorgis has collaborated with numerous prestigious fashion labels including Michael Kors, Derek Lam, and Zac Posen.
Here is Tina is the most luxurious fur-trimmed cardigan.
These fur-trimmed hair clips are adorable…such a great bday gift for your besties!!!
This is really one of my favs….the Dr. Scholls…How cute would these be with white jeans!!!??
I look the little mink bag out on the town…I want every color now!!!
Vests are the most requested pieces from my readers…these are 2 incredible choices
This cape was amazing…..So classic and so chic…
This is one of my favorite pieces of all time…a cropped leather jacket…how amazing with any outfit all year round??!!!!!! We all NEED one ASAP and it’s a great price!!!
It was hard to deicde which we liked the best!!!
Watch this video with Nick to learn more about Pologeorgis and all of the beautiful pieces available…
This week’s Book Club choice is Ugly Love: A Novel by Coleen Hoover. Her previous book, It Ends With Us, was a reader favorite for weeks, so I thought I would share this new story with you.
When Tate Collins meets airline pilot Miles Archer, she doesn’t think it’s love at first sight. They wouldn’t even go so far as to consider themselves friends. The only thing Tate and Miles have in common is an undeniable mutual attraction. Once their desires are out in the open, they realize they have the perfect set-up. He doesn’t want love, she doesn’t have time for love so that just leaves the sex. Their arrangement could be surprisingly seamless, as long as Tate can stick to the only two rules Miles has for her.
Never ask about the past.
Don’t expect a future.
They think they can handle it, but realize almost immediately they can’t handle it at all.
Hearts get infiltrated.
Promises get broken.
Rules get shattered.
Love gets ugly. – Amazon.com
To purchase this book or for more information, click HERE.
Home staging Sell Homes 50% faster.
Home staging is proven to help sell homes faster. It’s easy to forget how important your home’s first impression on potential buyers is and how much of an impact it can make in the sale process. When selling your home, nothing makes a more positive first impression than a professional stager who has worked with real estate agents across the globe. Home staging done by a professional stager has been proven to sell homes 50% faster than if the home was left upstaged.
With their help, you’ll have more time for other activities like getting rid of clutter or cleaning up after moving out.
Professional home stagers know the market.
The most effective way to maximize the value of your home is to hire a professional home stager to help you adjust the look and feel of the house to make it more appealing to potential buyers. This is important because it can take time to know what changes might make a big difference in the sales process.
A professional home stager like Novari Collective will know precisely how buyers look for their ideal home. They’ll also have experience marketing homes for sale to maximize their value. They’ll be able to provide valuable feedback on what changes need to be made so buyers can see more easily how great the property is!
A professional home stager knows the buyer.
A professional home stager knows what buyers don’t like and will help make your home more neutral and buyer-friendly. They are trained to recognize the items that will turn off buyers and can advise you on eliminating those things from your house. The pros can also provide valuable feedback on what you should change to help sell your home faster.
Don’t Forget to Look Into a Moving Company
Regardless or not if you hire a homestager, you need to keep in mind that your floors and walls will have to be in pristine condition during the move itself. Even the best of homestagers can’t hide those mistakes! So, the best way to really make sure it stays this way is with movers. Now, residential moves, have the experience to be careful, not leaving any scratches, stains, footprints, you name it within the home. Most likely, if you DIY your move, you’ll potentially make a big mess.
Professional home stagers provide valuable feedback.
It is important to note that hiring a professional home stager can provide valuable feedback on what you should change to help your home sell faster.
You might not be able to see the problems with your home or know what buyers are looking for in a house. You may also not know how to market your house to its full potential or what buyers don’t like about it (or vice versa). A professional can tell you exactly why these things aren’t selling as well as they could and offer suggestions for improvement.
Conclusion
When you hire a professional to stage your home, it will save you time and money. Instead of spending hours cleaning or rearranging furniture, the professional can do this for you in a day.
Hiring a professional means getting your home sold faster because they know how to present it effectively to sell it and attract potential buyers looking specifically for certain features within that area (like downtown). If someone is interested in buying an older home with character features like hardwood floors, windows, painted shutters, etc., then hiring someone experienced at staging houses could help sell those homes quickly!
The real estate market is competitive and can be a little overwhelming. If you’re trying to sell your house, the last thing you need is the stress of doing it yourself. Hiring a professional home stager can make all the difference in selling your house quickly and for top dollar.
Home staging Sell Homes 50% faster.
Home staging is proven to help sell homes faster. It’s easy to forget how important your home’s first impression on potential buyers is and how much of an impact it can make in the sale process. When selling your home, nothing makes a more positive first impression than a professional stager who has worked with real estate agents across the globe. Home staging done by a professional stager has been proven to sell homes 50% faster than if the home was left upstaged.
With their help, you’ll have more time for other activities like getting rid of clutter or cleaning up after moving out.
Professional home stagers know the market.
The most effective way to maximize the value of your home is to hire a professional home stager to help you adjust the look and feel of the house to make it more appealing to potential buyers. This is important because it can take time to know what changes might make a big difference in the sales process.
A professional home stager like Novari Collective will know precisely how buyers look for their ideal home. They’ll also have experience marketing homes for sale to maximize their value. They’ll be able to provide valuable feedback on what changes need to be made so buyers can see more easily how great the property is!
A professional home stager knows the buyer.
A professional home stager knows what buyers don’t like and will help make your home more neutral and buyer-friendly. They are trained to recognize the items that will turn off buyers and can advise you on eliminating those things from your house. The pros can also provide valuable feedback on what you should change to help sell your home faster.
Professional home stagers provide valuable feedback.
It is important to note that hiring a professional home stager can provide valuable feedback on what you should change to help your home sell faster.
You might not be able to see the problems with your home or know what buyers are looking for in a house. You may also not know how to market your house to its full potential or what buyers don’t like about it (or vice versa). A professional can tell you exactly why these things aren’t selling as well as they could and offer suggestions for improvement.
Conclusion
When you hire a professional to stage your home, it will save you time and money. Instead of spending hours cleaning or rearranging furniture, the professional can do this for you in a day.
Hiring a professional means getting your home sold faster because they know how to present it effectively to sell it and attract potential buyers looking specifically for certain features within that area (like downtown). If someone is interested in buying an older home with character features like hardwood floors, windows, painted shutters, etc., then hiring someone experienced at staging houses could help sell those homes quickly!
Florida is one of the 5th most moved-to states, according to a 2021 United Van Lines assessment, and it’s no wonder: stunning scenery, warm weather, beaches, and an affordable way of life. However, the Florida qualities making life great can also be a detriment. Among other common issues, the gorgeous weather can potentially cause significant plumbing issues, which can be costly to replace. Continue reading to find out more.
Pests
There’s plenty of unique and stunning wildlife in Florida, but this means there are countless types of pests as well. The humid weather conditions drive these pests indoors, and they can cause mayhem with your plumbing.
Everything from bugs to lizards and snakes can enter your pipes, and they can often be found in your shower or toilet. These pests travel from the water supply through your pipes, which causes damage along the way.
If you have persistent problems with pipe-based pests, you can have your local plumbers assess your pipes using specialist gear.
Corrosion
Corrosion in pipes isn’t native to Florida, but the groundwater supply can speed up the process. Coming from the ground, water running through the pipes is stacked full of minerals and sediment, as well as several contaminants.
For water in Florida to become drink-worthy, it’s flushed with heavy quantities of chlorine. Unfortunately, chlorine at this level can begin corroding and rusting pipes, which isn’t ideal. If your pipes become heavily corroded, they will begin to leak and will cost you significant sums to repair.
To avoid being plagued by rusting pipes, we recommend installing a filtration system, which will work out cheaper in the long run. There are 3 types of water filtration systems in Florida:
- Whole house filtration: As the name suggests, these systems are attached to your plumbing, and will remove chlorine from your entire house.
- Water softener systems: Water softener systems are a great alternative for entire home systems, and they cater to a range of different styles and budgets.
- Reverse osmosis water systems: Attached to your kitchen sink, you will save a fortune on bottled water with a reverse osmosis system.
Before installing the system, have your pipes checked for signs of corrosion. If any issues are highlighted, get in touch with a reputable Repipe Plumber Orlando, such as A1 Service Plumbing.
Built-Up Mineral
Even though the water in Florida is treated with Chlorine before being sent to your home, the high levels of minerals leave scaling inside the pipes. When minerals build up, they solidify and form a coat called scaling, which can cause blockages that lead to issues with water pressure. If left unchecked, scaling can cause pipes to burst.
The best way to deal with scaling issues is by regularly flushing your pipes with a descaler, which can be bought at the majority of large chain grocery stores including Home Depot, Walmart, and Costco.
Take Away
Florida is a fantastic city to live in because of its unique way of life, but extra precautions need to be put in place to avoid damaged pipes and harmful drinking water.
A basement can be anything you want it to be, from a cozy space to a games room to somewhere where you can do the laundry. But if you’ve got a basement space going begging, it would be a crime to let this go to waste. Making a great basement room is not always straightforward, which is why you need to follow some of these rules.
Make Sure It is Safe to Inhabit
One of the biggest issues basements have is water runoff. As the water from the roof can come down and collect in the basement, this is the number one reason for flooding, mold, and a whole manner of basement hazards. This is why you may benefit from the input of wet basement contractors to make sure that your basement is safe first and foremost.
If you operate with a safety-first approach, rather than prioritizing the aesthetics, you will guarantee a far better foundation, meaning you will save yourself a lot more money over time, especially during adverse weather conditions, where the water ends up pooling in your basement, causing damage to everything within.
You should also consider additional insulating materials, not just to reduce moisture, but to reduce noise as well, especially if you want to turn it into a game room or somewhere you can play your musical instruments loudly.
Really Understand Your Budget
As simple as it sounds, a budget is the most important thing to consider. It helps you understand the scope of the project, but you can also determine the installation costs and your ideal materials. Not many people have an unlimited budget, but we have to start with the overall costs in mind.
Basement contractors can tell you what the final figure would be, but it is essential to add a buffer on top of this, just in case the projects go over, or the builder doesn’t do everything they promised.
The more you invest, the greater an investment your home will be overall, but if you have never conducted a major construction project, make sure you don’t get carried away.
Choosing the Right Colors
A finished basement can look just as attractive as the rest of your home. Rather than using your basement as a dumping ground and treating it accordingly in every single way, you should spend a bit more time and energy to make the aesthetics like the rest of your home.
The best way to do this cheaply is to use the same color schemes in your basement as the rest of your home. You can start by using similar shades with your items, like your furniture, but you can also make it more comfortable, and potentially make this the most attractive room in the home.
Functionality is critical, and rather than just turning it into a laundry room, it can be a multi-purpose room and even a spare room for guests.
A great basement room is within reach, just as long as you treat it accordingly. To make sure it thrives, you have to make it safe and make it sturdy, but also make it that extra bit special.