Nutrition Blog

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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Top 10 Fall Produce Picks

IMG_7435_2Autumn is here (yay!) so here are my top 10 picks for seasonal produce during this beautiful time of year. Buying seasonal (and ideally local) ensures that you’re getting the freshest fruits and veggies at the peak of ripeness!

1. Winter Squash

Nutrient-dense, fiber-rich, and filling, squash is just the best in autumn. There are so many varieties! My faves are butternut, red kuri, delicata, acorn and spaghetti. They’re easy to peel, chop, and roast for a meal or side.

2. Brussels Sprouts

Full of cancer-fighting compounds, these baby cabbages top my list for the cruciferous veg category. Brussels sprouts have cholesterol-lowering benefits while being chock full of vitamins C and K. I love roasting until caramelized and drizzling tahini over them.

3. Celery Root

Celery root, or celeriac, is a knobby ole thing but don’t let its appearance put you off. It’s delicious, versatile and brimming with vitamin K and antioxidants. It’s also an aphrodesiac – yew! Celery root is great mashed and in soups, stews, and casseroles.

4. Kohlrabi

Low in cals, high in antioxidants, fiber, potassium and iron, kohlrabi is not a veggie which should be overlooked. It’s hard to explain the taste of kohlrabi, but I guess I would liken it to a mild radish. Great shredded into salad or roasted.

5. Parsnip

Not sure what a parsnip looks like? Look for “white” carrots. They are packed full of nutrients, including fiber, folate, potassium and vitamin C. You can make parsnip mash by cooking them until soft and then mashing with coconut milk and salt. They’re also delicious cut into rounds and roasted.

6. Sweet Potato

Everyone’s favorite tuber is rich in beta-carotene which gives your skin and eyes a healthy glow. They are high in potassium which can help regulate muscle cramps and headaches. Another good one to mash! Try mashing SPs with coconut oil and cinnamon to make a satisfying snack to curb sugar cravings.

7. Turnips

Turnips are kind of a daggy vegetable. Not many people get super excited about turnips, but they’re actually quite delicious and a great addition to any Fall meal. They are part of the cruciferous fam so they’ve got all the anti-cancer awesomeness of their cousins (kale, broccoli, etc.). I throw chopped turnips in soups and stews, hide them in casseroles, or roast them with carrots and onions.

8. Apple

Fall and apples are basically synonymous in my mind. Apples are great for maintaining a healthy heart as they’re super high in polyphenols. They contain fiber and pectin which helps escort toxins and other waste out of your body!

9. Persimmon

A.k.a. the “Food of the Gods” in Latin, persimmons are one of a few foods associated with killing breast cancer cells without harming normal breast cells. Full of healthy vitamin A and C, eat these bad boys when they are ripe and sweet like a tomato.

10. Pomegranate

Poms are a yummy and beautiful superfood. High in antioxidants and anti-inflammatory compounds, they are excellent for heart health and joint health. They’re a great flavor addition to winter salads, or just pop ’em on their own!

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