Nutrition Blog

Vacation Mode
& Staying Healthy During It
(but don’t worry, you can still enjoy your fav foods)

Vacation Mode and Staying HealthyLast week I was in Ocean City, MD on a family vacation. To make a long story short, my dad passed 10 years ago, and he grew up in Salisbury MD. He spent summers in OC as a kid. When I was a child, he would take us there every year, so we go there to honor him and keep the tradition alive!

What I have heard from you so many times is how hard it is to stay healthy when traveling or on vacation. I get it. You work hard at life all year round. There’s the kids, work, trying to eat well and exercise, chores, and much more. Vacation is a time to let loose, have no worries and be carefree! So, why wouldn’t you have the mentality of being care free when it comes to your food choices while away. After all, it is only one week or so right? While all of that is true, it sets up a very black and white mentality where you’re either “on” or “off.” What I want to talk to you about is that middle ground! How can you live a “normal” social life, and still make progress towards your weight loss goals? Or at least maintain the progress you have made while you are away on vacation.

Practice balance. Let’s say you know that dinner is the time where you gather with the fam to go out. If you anticipate that being your heaviest meal, try to choose lighter options the rest of the day. For example, instead of waffles at breakfast, try eggs, fruit and avocado. Instead of a sandwich at lunch, opt for a salad with tons of protein. This way, when dinner comes, it won’t be an overload of unhealthy foods the entire day, just one meal.

Another thing to do is checks and balances. “I am going to skip the bun, so I can have fries.” Or, “I am going to eat a healthy meal with less carbs, so I can have a glass or two of wine and some dessert.” Quick tip: if you’re going to drink a few drinks, or if the entire trip will consist of an abundance of alcohol, try to eat mainly proteins, veggies, and fats. Stick to lower carbs.

Stay active! I know lounging on vacation always sounds like a good idea. And..I want you to do that! It is important to take time out to relax and rejuvenate. However, I like to take some time on vacation in the morning before the day gets started to exercise. Whether it’s stretching, cardio, weights, whatever is available to you. This will help your mood and in turn help you to make better food choices in the day. And, if you decide to have some indulgences, at least you got an extra calorie burn right?

Back on that all or nothing mindset. Just because you decide to have an ice cream cone, does not mean you have to then go eat pizza, candy, cookies etc. I would encourage you to fully enjoy that cone, and move on. No guilt, no shame! Making a conscious decision to enjoy a treat is a great thing, because you planned for it, and can fully enjoy it. When you take that and decide you’ve “ruined the day, and you should go eat whatever the heck you want, and start again tomorrow,” rarely will you enjoy the other things you’re eating, you’re just doing it because you feel the need to “get it all in.” There is room for ALL foods in your diet!

I am not saying this way of balanced eating and thinking is easy. If you have dieted your entire life, then this way of thinking is going to take time, patience, and practice. But if I was able to master it, I know you can do it too! If this way of eating is difficult for you, and you struggle with the black and white mindset, LET’S TALK!
Read More

Foods that help fight fat, prevent disease, and make you feel awesome!

I hate when I hear “experts” telling people to “eat these foods, they will make you lose weight,” because honestly, and I know you know this, there isn’t a secret food that will make you burn fat and lose weight on it’s own. BUT, there is a series of foods that work in their own way (along with a SLIGHT calorie deficit) to help you fight fat, get healthy, and prevent chronic disease. I wanted to compile my fav ones and tell you why they will aid in the fat loss process.

  1. Locally Grown or Organic Chicken/Grass-fed beef: These two foods help fight fat because they make you feel full for a longer period of time (helping to curb your urge to munch) compared to any other macro-nutrient. They both contains all essential amino acids which is what makes up our muscles and we need to help keep us energized and our muscles sculpted! Aim to get 4-6 oz of protein at your main meals!

  2. Brain octane oil: This oil is 100% caprylic acid, which is one of the fatty acids found in coconut oil. It gives your brain the essential fatty acids it needs to stay running at it’s optimal rate which is important when trying to lose weight. It helps energy, metabolism, cognitive processing and fatigue. Start with 1 tsp in coffee, tea, salad dressing or a smoothie, and work your way up to a tbsp per day. You can find it here. It is the second item on the list!

  3. Grapefruit: Enzymes found in it can help your body break down sugar, helping to boost your metabolism, which means we can burn more calories on the daily! Try adding a slice of grapefruit to boost your breakfast or squeezing a little fresh juice into a glass of water. Bonus: Even just sniffing grapefruit essential oil from Doterra (because it’s the purest brand) can help increase your metabolism. Dab it on your wrists or diffuse into the air to curb your food cravings too!

  4. Leafy greens like kale, spinach, collard greens and Swiss chard are chock-full of nutrients and iron. They help keep muscles functioning properly and burning calories long after a workout. They’re packed with vitamin K, which keeps bones strong and helps ward off osteoporosis,

  5. Apple Cider Vinegar: So…this isn’t something you do and magically lose fat, which I hear so many “claims about.” However, it does help to make you feel full prior to a meal, and it helps to balance out the PH in your gut. I like to add a scoop of L-Glutamine into it with a tbsp of water. The L-glutamine helps build the walls of your gut so toxins can’t get in as easily! Take a tbsp (get one that has the “mother” in it) of ACV and a scoop of L-glutamine in water prior to a meal! Cheers!

  6. Bone broth: this isn’t a myth! This stuff can really aid the fat burning process and heal your body. Because it contains amino acids, it helps prevent muscle breakdown, increases your metabolism and helps detoxify your body.

  7. Matcha Green Tea: drinking this regularly can aid in reducing body fat and lowering cholesterol. It is 10X more potent than plain green tea when it comes to aiding your fat loss efforts. The catechins present in it helps to boost your metabolism. It is loaded with antioxidants that help inflammation and stress, in turn helping to reduce cortisol levels. (I need this) Starbucks makes an unsweetened matcha latte with coconut milk, love it!

  8. Kefir: is a fermented drink similar to yogurt, so it is an easy switch a few times per week. It’s packed with probiotics, the good bacteria that keeps your gut functioning well, which is great because your gut controls almost everything! The Lactobacillus gasseri found in probiotics are good news if you’re trying to lose weight. If you don’t do diary, opt for the unsweetened cashew kefir!

  9. My favorite of them all (I know it’ll be yours too) is Dark Chocolate!!! Alright so for some of us, eating small portions can be tricky, and if it is a trigger for you, then try to avoid it majority of the time. BUT the flavonoids in it WILL help reduce inflammation, improve cognitive function, keep you satisfied, prevent spikes in blood-sugar levels, helping you to prevent overeating. Look for 70% or higher and keep it to one ounce or less per day.

  10. Spicy Foods! Spices that warm your body, in particular, cayenne, turmeric, cinnamon, and dandelion do more than just make you feel the heat! These foods can suppress hunger levels, normalize blood sugar levels, (which we know if blood sugar is constantly spiked that can cause weight gain) and reduce your cravings for sweets. I add cinnamon to my morning coffee for a quick boost!

Of course there are many other foods that help to fight fat, prevent disease and make you feel awesome, but these are some of my favorites!!!

If you think anyone you know would want to hear about these foods, please share it with them!
Read More

Pre-Diabetic or High Blood Sugar? Read This!

If you are struggling with high blood sugar, and quite possibly pre-diabetes, this ones for you. I want to tell you about a client I had about a year ago, Annie. She had just been to the doctor who told her she was newly pre-diabetic. She called me frantically needing to get those numbers down. “ Julia, I cannot develop diabetes, and I have 3 weeks to bring my blood sugar down.” Well, you know I was right there to help her, and fast!! Sure enough, 3 weeks later…no longer pre-diabetic and down 8 pounds!

The key to avoiding weight gain, high cholesterol, heart disease, diabetes etc is to eat foods that do not spike your blood sugar and insulin. Think protein, veggies, and good healthy fats. When we eat carbohydrates, especially processed ones, they drastically will spike blood sugar and insulin, which is what we want to avoid regardless of our goals. Annie’s success plan included:

-Eating mostly proteins, veggies and fats at each and every meal. This is the best way to ensure you’re avoiding any big spikes in blood sugar and insulin.

-Stick to low starch veggies like leafy greens, peppers, tomatoes, celery, asparagus, cucumbers, etc, and avoid the higher starch ones including beets, squash, all potatoes, pea, corn, etc.

-Getting daily movement in. Whether it be the gym, a workout class, taking stairs, or just walking for 20 minutes, it was a priority every single day.

-Avoid fruits, sugar in all forms (only a small amount of stevia), beans & legumes, grains, bread, pasta, and alcohol all together for the full 3 weeks. You may be thinking “jeez Julia, that is super strict!” Well, it is. But when it comes to developing diabetes or not, it’s a must!

You may also ask why fruit? Although I am pro fruit, it still will spike blood sugar more than proteins, fats and veggies, so because this was a pretty desperate situation, we went cold turkey. However, for my clients who are just trying to lose and keep off fat, this is not necessarily the way to go. (That’s a whole different topic) If you follow the above steps, you too can successfully prevent diabetes and bring down high blood sugar.

Here’s the key: you MUST, and let me say that again, you MUST follow through with a re-intoduction phase. It is not realistic to eat that strictly forever because we know eventually it will set us up for failure and over-indulging. Guiding Annie on how to re-introduce the foods back into her diet allowed her to maintain the 8 pound weight loss and most importantly, she is now a human with no diabetes!

I also want to mention that doing something like this for 3 weeks is a great way to get off sugar, reduce cravings and jump start weight loss, but it should be TEMPORARY as too strict of eating sets us up for failure. That being said, I am so excited for my online virtual program to launch later this year!! It will outline the exact steps on how to get off sugar, reduce cravings, increase energy, lose weight and keep it off! Stay tuned my friends!
Read More

What Is Functional Medicine Coaching & How Can It Help You?

ALAS! I have finished my Functional Med Coaching program, and I am super stoked to bring this knowledge to all of you because that’s what it’s all about, right?

Denver Sports Recovery - Functional Medicine CoachingWhile I feel I have been using a lot of the same principles with my holistic nutrition background, I have learned so much and have brought that into my practice to help you even more to lose fat, keep it off forever, and heal disease! But, every time I tell people I do functional medicine coaching, they look at me with a blank stare…”uhhhh, what?!” So I thought this would be a good time to tell ya’ll what the heck FM is and how it can help you!

Functional medicine addresses the root cause of your challenges around health and wellness. Instead of giving you a pill or a short-term solution to mask the problem, Functional medicine uses nutrition and lifestyle changes that enable you to improve your health and wellness over the long term. It addresses the whole person, and not just a set of symptoms. It treats each client as an individual, and programs are tailored to you and your needs.

So, how can that benefit you? Well, as I always say, losing weight and keeping it off, plus healing disease is so much more than just telling you what to eat. Most of you know what to eat, but applying it to your daily life and staying consistent proves to be challenging…am I right? There are so many other areas of health that contribute to your ability to be successful, and that is where FM comes in. Can you think of a time where you got really frustrated about something, and headed straight to the kitchen cabinet to grab food? Or a time when you started a new “diet” program only to stop it 4 weeks later? Have you asked yourself why either of those scenarios has happened? If you really want to lose weight, keep it off & heal disease, you have to address all of the factors, not just the food! Just to name a few:

-Stress. Sleep. Loneliness. Physical activity. Relationships. Joy.

I know we all want quick fixes, but losing fat, keeping it off, and managing disease, is a journey, not a destination.
Read More

Tips To Reduce Cravings…The Exact Strategies I use!!

Nutrition Blog - Tips To Reduce CravingsJust a few days ago, I was sitting in front of my TV watching the Bachelor (my guilty pleasure, don’t judge me!) and all of a sudden I had an urge for a nestle skippy pop. You probably don’t know what this is, but as a kid my friends and I would take pops cereal, one at a time, dip it in skippy peanut butter, and top it off with a chocolate chip. Ahh so nostalgic for me! Why was I all of a sudden craving something I hadn’t had in years?

Well, Im not sure, but what I do know is that I haven’t had a craving in a long time, wooohooo….. but during my weight loss journey these kinds of cravings happened all of the time! As my journey continued I noticed they were happening less and less. I did keep a journal when I was in the process of losing the weight, and when this recent craving came on, I went back to reflect! Since it has been some time since I have lost the weight (Im gonna toot my own horn and say Woohoooo for keeping it off, ASK ME HOW YOU CAN DO THIS TOO) I had to re-evaluate my old journal and combine the strategies I used then, and the ones I use now to reduce cravings. So, I wanna share with you those exact strategies so you can start to cut down on cravings too, and not feel like a slave to sugar and/or salt like I used to!

  1. Don’t drink your calories: liquid calories drive your appetite, so save your calories for food. Try unsweetened beverages. I love fruity iced teas!
  2. Keep your blood sugar stable. I talked all about ways to do this through food on social last week. Swings in blood sugar is a main driver of cravings. So check out ways you can do this naturally over ON MY PAGE!
  3. Don’t derive yourself of the foods you enjoy: depriving yourself completely of the foods you love will only make you crave them more. Allow yourself the occasional treat, guilt free (you may have to go cold turkey at first (and then add them back in occasionally) which will take the cravings away faster. Balance people!
  4. Slowly start adding in more nutritious foods so the more unhealthy ones get crowded out: sugar is like a drug: the more we have it, the more cravings we get. Fill your day with tons of veggies!
  5. Eat a variety of foods and prioritize certain ones including: -Omega 3: important for controlling insulin function (think wild salmon and nuts) Vit D: your appetite control is impaired by low levels. (also fatty fish, mushrooms and egg yolks) -Some supplements to help cravings: L-Glutamine, ALA, and chromium.
  6. Have small frequent fiber rich meals throughout the day: normally I tell clients to be intuitive and eat when they feel hungry. However, if you struggle with cravings, eating smaller, more frequent meals can benefit you when it comes to reducing cravings. Think protein and fat. Protein will keep you full for a long period of time, and fat will keep you satisfied! (nuts, hard-boiled eggs, turkey slices with avocado)
  7. Avoid eating 2-3 hours before bed. Eating right before bed can drive up insulin levels, and we know that high insulin leads to gaining weight, specifically in the belly. Belly fat actually drives cravings.
  8. Good Stress management: anything stressful can trigger hormones that bring on cravings. I recommend taking 3 big deep breaths before you head to the refrigerator, and ask yourself, “What am I really feeling right now?” “What is it that I need.” A lot of the time you’ll find you are eating because of stress.
  9. Know if you are allergic to any foods. The body is weird and will actually crave the very foods we are sensitive to.
  10. Sleep: I know it has been said a ton, but if we don’t get sound sleep, it activates the hormone ghrelin, which is your appetite hormone.
  11. Stay away from artificial sweeteners. These work just the same as sugar. It tricks your brain into thinking it is getting sugar, and can actually make you crave more. If you do use them, stevia is the best choice.
  12. Gum: this is a tricky one. For some peeps, the constant chewing helps them, but for most of us it tricks your brain into thinking food is coming, and can actually make us hungrier.

I hope you try some of these strategies!! If you do, I would love love love to hear from you and see which ones are workin for ya! If you are having a hard time finding a good balance like I used to, please REACH OUT and let’s talk about it!
Read More

Counting Calories? Nope

DSR-Nutrition-Blog---Counting-CaloriesAlright I said it; Couting calories in vs out IS NOT the way to achieve lasting weight loss! You may achieve short term weight loss that way, but it will be very hard to keep it off! Who wants to lose weight only to have it come back on? The key is “lasting” here!

Woohoo…isn’t calorie counting so tedious anyways? Yes, calories are a part of the equation, but seriously not the biggest! Keeping your blood sugar stable is the key when it comes to losing weight…. IMO, and in the latest research! WHAT!? Yes, yes and yes!! Let’s look at it more closely.

What causes weight gain? High levels of insulin in our body! What raises insulin? High blood sugar! What raises blood sugar? FOOD!!! Processed carbs and sugar mainly (amongst some other lifestyle things). Food is literally medicine y’all. Eat foods that don’t spike your blood sugar…lose weight and stay lean. Eat foods that consistently spike your blood sugar…gain weight, and get disease! It truly is that simple! However, I know there is so much more than goes into losing weight then just eating. There’s emotions, keeping a social life, enjoying what you eat, getting rid of old thinking patterns and habits, and that is why I am working on creating a virtual 6 week program for ya! More on that later!

For the purpose of today’s blog though, I want to share with you some steps you can take RIGHT NOW to start lowering your insulin levels, (which most of us need and it equals losing weight) keep your mood in check, sleep better and have tons of energy! Here are a few action steps YOU can take TODAY!

  1. Add low glycemic veggies into your diet freely! These should be the basis of your diet! Broccoli, asparagus, spinach, chard, kale, cabbage, bok choy, celery, cucumber, seaweed and more! If you head over to my FB page, I share the exact smoothie I drink that is easy to get some of these greens in! trust me, it’s not gross!
  2. If you are going to eat a carbohydrate of any form (fruit, bread, pasta, whole grains etc) make sure to pair it with some form of fat and/or protein. This slows down the spike in blood sugar. Think apple with almond butter. Rice with chicken.
  3. Focus on the quality of your food. Think about your life… do you get the most joy out of life when you focus on the quality of your relationships and work? Then why not focus on your food quality, it will only make you feel your best! Choose organic produce, organic poultry, wild fish and grass fed beef when possible. When choosing dairy, go with sheep’s or goat milk cheese and grass fed yogurt.
  4. Use Slim & Sassy Doterra Essential oil. This gem is a metabolic blend that promotes a healthy metabolism, helps manage hunger throughout the day, helps to keep blood sugar stable, and promotes a positive mood. Add to water and sip throughout the day! Consume before meals to help appetite and overeating. Click HERE to check it out!

This whole week on SOCIAL MEDIA we are talking about how to keep your blood sugar stable through food for weight loss, so make sure to follow along and get all the tips! These are just a few 😊

Over & Out J
Read More

Holistic Health

On The Go?

Phew! What a week I had visiting family and friends in New York! It’s crazy how when I’m out of my routine for 10 days, how much I missed it! I really like having structure in my life, what about you? Are you a go with the flow type person, or would you rather have structure? I’d love to hear from you on which you are! It helps me help you! TELL ME HERE, click the IG icon and DM ME!! I would love to hear from you!

As you may have noticed, this past week on social media we were talking all about on the go snacks to help you stay on track with your health and wellness goals, and help push you in the direction of your weight loss goals too! I literally get the same question from every single client; what snacks can I pack that are easy, quick and healthy? I wanted to recap in this blog in case you missed it! These are literally the exact snacks I pack when I’m on the go, and used them all week during my travels!

  1. Nuts Nuts Nuts, and Seeds!! I prefer macadamia’s, pecans, cashews and pumpkin seeds! But any nuts do the trick! Walnuts, hazelnuts, brazil nuts, you name it! They are most nutritious when they are raw and soaked overnight or sprouted, but if you don’t have time for that, you’ll still reap the benefits! Nuts are truly like medicine, and all you need is a handful a day!
  2. Beef/Turkey Jerky! My favorite brand is The New Primal! They come in packages or sticks with a variety of flavors that are super easy to throw in your bag for a protein punch!
  3. Almond Butter! They come in small individual packets you can also throw in your bag. With the combo of healthy fats and protein, they are sure to keep you satisfied! I love the honey and maple flavors…because balance right? Toss in an apple for more of a mini meal! (Remember the trick: always pair carbs with some form of fat or protein to slow down a spike in your blood sugar as well as digestion)
  4. Hard-Boiled Eggs! This is one of my favs because they’re filling! Actually, I brought them on my flight on Sunday. I made them the night before, and voila! Again, packs a great punch of good fat and protein to surely keep you full!
  5. Bulletproof Protein Bars! I would prefer you try your best to eat whole real foods, but I get that you have a busy life and need a bar to grab and go. I like the ingredients in this bar for the most part, and it has a great combo of fat and protein (If you haven’t noticed, I’m a big fan of this)

This week on social we are sharing ideas, recipes and more for healthy and quick breakfast, lunch and dinners! Oh, and some “sweet” treats too! Be sure to follow and CHECK US OUT! We share a ton of stuff on IG and FB stories, (especially what I eat and my workouts) so be sure to watch those for some ideas too!Go grab some of these easy snacks to have on hand to help you stay on track with your goals!

XO Julia
Read More

Overcoming Snacking In The Late Afternoon & Evening

Denver Sports Recovery - Nutrition BlogSnacking! One of my favorite things, and I think so many other people’s favorite thing to do! It’s pleasurable, it’s delicious and it’s accessible! I keep hearing from clients that it’s their nemesis, and I got to thinking I better help ya’ll with getting a hold on it!

First and foremost, before I can hammer out some strategies for ya, I want to mention that it really doesn’t matter what hot new program you’re doing, what 30 day challenge you’re doing or even the tools I am providing here. Unless your mindset has dealt with WHY you have continuously struggled with your weight, or have been a yo-yo dieter, none of this is going to stick for the long term. So address the mindset first (which we can explore together) and then start to utilize some of these strategies if you struggle with late afternoon and evening snacking.

The challenge when it comes to snacking is when it becomes something we do even when we are not hungry, but for so many other reasons! Over the past 10 years I have seen so many clients struggle with late afternoon and evening snacking, and it is the # 1 thing that gets in the way of their health and wellness goals. This week my client Meg said to me “Julia, this is the first time in years I haven’t eaten after dinner, and if I do need something, I grab some fruit and a dollop of whipped cream. No longer do I grab one thing, then another, then another.” WOW. I thought to myself, I really need to help others struggling with this, and that’s’ why I am writing this blog!

This past week @ Verve 360 Nutrition on social media we have been talking all about this challenge: late afternoon and night time eating. Whether it be from being bored, lonely, grief, or food by association (watching a movie so I need popcorn) we dove in to some strategies that could help put those cravings to rest, and in turn, move you in the direction of your goals. These are the exact 5 solutions I take my clients through to get to the root cause of why it is happening, and how to start solving this challenge.

  1. Identify the cause: Why is this happening? Habit? Boredom? Grief? Loneliness? You must get to the deep-rooted cause of WHY.
  2. Identify your triggers: Once you are aware of the cause, you must identify the triggers. Often you will find that eating at night or in the afternoons is you trying to fill a void that is not hunger. Identifying what sets it off is super important. Is it a fight with a loved one, is it watching a sad movie, or maybe it’s because those cookies are in eye sight on your counter which triggers your brain to crave them? I encourage clients to keep a “food and mood” diary. What they ate, when, what they were feeling at the time, and what set it off. This helps us to identify patterns and trends.
  3. Change your routine: If your nightly routine is sitting in front of the TV and having snacks? (I USED TO BE GUILTY OF THIS!) it may be time to change that up. Is there another activity you can do to relax in the evening? Your brain now associates food with whatever habit you’re currently doing at night, so we must change it up and make a new habit where food isn’t involved!
  4. Look at your daily eating patterns: Are you restricting your intake during the day? Are you eating mostly carbs and sugar? Do you prioritize protein? Do you go hours without eating?
  5. Finally, are you prioritizing YOU time and fun? Meg told me when we first started that food was the main thing that brought joy to her life. Look at your “Circle of Life” and see what is missing. Where else could you find joy?

Read More

Drop-In Hours

Monday/Wednesday: 9am-9pm
Tuesday/Thursday: 7am-9pm
Friday: 9am-6pm
Saturday/Sunday: 10am-5pm

Book a Session

Sign Up for Specials

By submitting this form, you are consenting to receive marketing emails from: Denver Sports Recovery, 2242 W. 29th Ave, Denver, CO, 80211, You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact