Nutrition Blog

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!
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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
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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
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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?

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Keys for Permanent Fat Loss

Read our Nutritionist Julia’s take on the keys to losing weight, and keeping it off.

Denver Sports Recovery - Nutrition

Over the last 10 years of working in the nutrition industry, I have narrowed it down to 4 key things that I want you to be looking at to make sure you not only lose fat, but keep it off permanently, and I wanted to share those with you! If all of these things are in check, and you are still not losing fat, then we will need to dig deeper, and that’s what Verve is here for! Ok, here we go….

-Get your calories in check! This is only part of the equation, but it is an important one. Get tested to figure out how many calories you burn on the daily, and then make sure you are eating less then that to lose fat. You must be in a caloric deficit to lose fat. To maintain, you want to eat approx the amount you burn…once youve lost the fat!

-Quality of your nutrients. If you are eating low quality food, your gut is gonna get hit with a ton of toxins, which will hinder fat loss. Choose high quality organic produce when possible, (or at least check out the bottom of this page to find out what is most important to buy organic and start there) grass-fed beef, organic chicken and wild fish.

-Balance: We now know that saturated fat does not cause heart disease, but rather it is the processed carbohydrates and sugar that make up the standard american diet that does. So we need to keep those in check. For example…if you know you will have a sandwich for lunch, and rice at dinner, then make sure your breakfast does not contain starches. We need to keep our blood sugar and insulin low in order to lose fat, and we do that by eating lots of lean proteins, veggies, healthy fats, and moderate amounts of good carbs.

-Doing it long term!! I cannot stress this one enough!! Yes, we all have done 2 week jump start detox’ to get us going, and that is totally fine. Unless you transition to a way of eating that you can sustain, it sets you up for failure. Have patience to do it this way, and your success will last.

2018 Dirty Dozen Strawberries Spinach Nectarines Apples Grapes Peaches Cherries Pears Tomatoes Celery Potatoes Sweet Bell Peppers

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Best Drinks For Weight Loss

Denver Sportas Recovery - Nutrition

Alcohol, sweet alcohol!!! Can you guys relate to this? Friday night and you’re super pumped for the weekend because it means fun time! Friends, mountains, drinks, laughs, you name it! Every Friday I get texts from clients asking about what cocktails they can have and how much alcohol is ok while they’re trying to lose weight.” Calm down people!! I promise I’m not going to take your precious alcohol away!

Let’s talk alcohol: how does it affect the body? Simply put, alcohol is absorbed into your body through the stomach and small intestines. Alcohol will then flow through the bloodstream throughout the body, reaching all muscles and tissues.

Your body cannot store alcohol, so it is broken down and metabolized in your liver. The rest through blood, sweat, and urine. Guess what peeps? Fat is also metabolized and broken down in your liver!

So I know after reading that sentence you may be like Julia, hurry up…what the heck does that mean for me and my happy hours! Right? When you drink alcohol, it postpones the process of fat burning. Why? Your liver cannot focus on metabolizing alcohol and fat at the same time. As soon as the alcohol goes in, our body burns that for fuel first before anything else. As soon as the alcohol is out of your system, you’re back to burnin that fat baby!

So, go ahead and enjoy a few drinks! We need to be able to live a social life and still lose weight at the same time, because if not, the “diet” is too strict and we get annoyed and eventually give up! The weight loss journey is just that, a journey. It’s not a 30 day fix. Once you understand that and make the mindset shift, you will feel so much better!

Denver Sportas Recovery - Nutrition

So the next question I know you’re bursting with is how much and what kinds of drinks are the best for weight loss. The answer to the “how much” is specific to each client. However, what I can tell you is this: look at it like a budget. If you decide you’re going to allow yourself 4 drinks a week….and you know you have plans on Friday and Saturday, and will want to drink at both events, then abstain from the alcohol Monday-Thursday. Make sense?

What drinks are best for weight loss? Well obviously avoiding alcohol is the best option. However, we all know that’s not sustainable for most people. I mean, ya’ll know I like me some drinks! When I was losing weight, I was in college. I hate to admit I drank Thursday-Sunday, ahh!! Here is what worked best: red wine, liquor (vodka, tequila, whiskey, scotch etc), neat or on the rocks, or mixed with club soda and lemon/lime/orange slices. You can even throw in some herbs like the photo! No juice or sugary mixers. Some fun substitutes: I love tequila with soda water, a ton of lime, a wedge of grapefruit squeezed in, and salt! Oh and you’ll probably love blueberry vodka, soda water and orange slices, AMAZING! There ya have it! Now, I am going to go have me some red wine! Catch ya soon!

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