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Nutrition & Diet
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

I’m a Health Coach and This is My Quick and Easy Meal Plan for the Whole Week

These recipes that are easy to prepare and good for you.

Ferozan Mast
By Ferozan MastJun 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
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FACT CHECKED BY Christopher Roback
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laura.b.healthy/Instagram
Ferozan Mast
By Ferozan MastJun 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
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FACT CHECKED BY Christopher Roback
Nutrition & Diet

TikTok influencer and health coach Laura B. (@laura.b.healthy) is sharing an easy, healthy meal plan with her social media followers. Laura likes to make enough food for plenty of leftovers, which is always a great idea when meal prepping. With meals such as tacos and meatball subs, Laura makes pasta salads as well as chicken-based dishes. Here are some of the ingredients Laura uses to make satiating meals throughout the week.

Overnight Oats

@laura.b.healthy

Breakfast, lunch, and dinner ideas in this healthy meal plan - remember the easier you make things, the easier it is to stick to them so make meal planning as easy as possible! #healthymealplan #simplemealplan #howtomealplan #makeamealplan

Overnight oats is one of Laura’s go-to breakfast options. “There may not be a better on-the-go breakfast option than overnight oats for promoting fullness and packing in health benefits,” says Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness. “Oats’ health benefits are mainly due to beta glucan, a soluble fiber, which packs a punch in providing blood sugar control, gut health benefits, and cardiovascular protection.”

Omega-3-Packed Salmon

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Laura makes chicken or salmon using a bottled glaze for added flavor. “Salmon is an excellent source of an essential nutrient that our body cannot make on its own: Omega-3 fatty acids,” Hadley says. “Omega-3’s provide benefits to almost every aspect of health including heart health, longevity, gut health, and inflammation, making salmon a powerhouse food for the body.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Chickpea Noodles

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Laura uses protein-packed chickpea noodles as a side to have with her chicken sausage. “Chickpea noodles are a great source of protein and fiber compared to white pasta and can help you feel full for longer, curb future appetite, and play a role in managing blood sugar due to their low glycemic impact,” Hadley says.

Easy Peasy

laura_b_healthy2laura.b.healthy/TikTok

Laura’s meal plan is easy because, as she says, she enjoys the same foods again and again without getting bored. “Meal planning for the week can be a great way to ensure you have the foods on hand to meet your health goals,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies and creator of The Blood Sugar Fix. “This meal plan is well balanced with macronutrients. You’ll want to be sure to add a variety of fruits and vegetables throughout the week to boost fiber, antioxidants, and flavor. Overnight oats are a great make-ahead meal that offers a good source of soluble fiber, which has been shown to help lower total cholesterol levels. The slow digested carbs can also help to keep blood sugar steady while promoting satiety.”

Related: My Step-by-Step Guide to Losing 30 Pounds in 30 Days

Meal Planning Mantra

laura_b_healthy3laura.b.healthy/TikTok

“Food prepping is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says vegan fitness expert Kollins Ezekh, owner of Members Only gym in Los Angeles. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

💪🔥Body Booster: Don’t be afraid to eat the same foods again and again if that’s what works for you!

healthy eating

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Nutrition & Diet

I’m a Health Coach and This is My Quick and Easy Meal Plan for the Whole Week

laura_b_healthy1
laura.b.healthy/Instagram
Ferozan Mast
By Ferozan MastJun 16, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

TikTok influencer and health coach Laura B. (@laura.b.healthy) is sharing an easy, healthy meal plan with her social media followers. Laura likes to make enough food for plenty of leftovers, which is always a great idea when meal prepping. With meals such as tacos and meatball subs, Laura makes pasta salads as well as chicken-based dishes. Here are some of the ingredients Laura uses to make satiating meals throughout the week.

Overnight Oats

@laura.b.healthy

Breakfast, lunch, and dinner ideas in this healthy meal plan - remember the easier you make things, the easier it is to stick to them so make meal planning as easy as possible! #healthymealplan #simplemealplan #howtomealplan #makeamealplan

Overnight oats is one of Laura’s go-to breakfast options. “There may not be a better on-the-go breakfast option than overnight oats for promoting fullness and packing in health benefits,” says Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness. “Oats’ health benefits are mainly due to beta glucan, a soluble fiber, which packs a punch in providing blood sugar control, gut health benefits, and cardiovascular protection.”

Omega-3-Packed Salmon

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition dietShutterstock

Laura makes chicken or salmon using a bottled glaze for added flavor. “Salmon is an excellent source of an essential nutrient that our body cannot make on its own: Omega-3 fatty acids,” Hadley says. “Omega-3’s provide benefits to almost every aspect of health including heart health, longevity, gut health, and inflammation, making salmon a powerhouse food for the body.”

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn’t Make You “Big”

Chickpea Noodles

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.Shutterstock

Laura uses protein-packed chickpea noodles as a side to have with her chicken sausage. “Chickpea noodles are a great source of protein and fiber compared to white pasta and can help you feel full for longer, curb future appetite, and play a role in managing blood sugar due to their low glycemic impact,” Hadley says.

Easy Peasy

laura_b_healthy2laura.b.healthy/TikTok

Laura’s meal plan is easy because, as she says, she enjoys the same foods again and again without getting bored. “Meal planning for the week can be a great way to ensure you have the foods on hand to meet your health goals,” says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies and creator of The Blood Sugar Fix. “This meal plan is well balanced with macronutrients. You’ll want to be sure to add a variety of fruits and vegetables throughout the week to boost fiber, antioxidants, and flavor. Overnight oats are a great make-ahead meal that offers a good source of soluble fiber, which has been shown to help lower total cholesterol levels. The slow digested carbs can also help to keep blood sugar steady while promoting satiety.”

Related: My Step-by-Step Guide to Losing 30 Pounds in 30 Days

Meal Planning Mantra

laura_b_healthy3laura.b.healthy/TikTok

“Food prepping is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles,” says vegan fitness expert Kollins Ezekh, owner of Members Only gym in Los Angeles. “It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals.”

💪🔥Body Booster: Don’t be afraid to eat the same foods again and again if that’s what works for you!

Nutrition & Diet

Woman Shows How to Meal Prep a Week of High-Protein Dishes in Just 1 Hour

Liezl_Jayne_Strydom70
Christopher Roback
By Christopher RobackNov 18, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever stared at your kitchen wondering how to turn it into a meal prep powerhouse? Celebrity nutritional therapist and fitness expert Liezl Jayne Strydom has cracked the code. After transforming her own life by losing over 40 pounds through smart nutrition, she's developed a system to prep a full week of protein-rich meals in just one hour. Her approach isn't just about saving time – it's about making healthy eating effortless.

Start Smart with a 5-Minute Protein Snack

"I always start with the quickest recipe first – it gives you momentum," says Liezl in her post as she begins with a protein-rich chocolate pudding. She combines 12 Medjool dates, 4 cups of high-protein yogurt, almond butter, cocoa powder, and a touch of maple syrup and vanilla. "It's basically a healthier high-protein dessert, but we call it a snack," Liezl explains. For those avoiding dairy, she suggests: "If you do eat dairy, you can use Greek yogurt for this or if you want to go dairy-free, soy yogurt - those are really good high protein options."

Maximize Your Oven Time with Lunch Prep

"I'm prepping everything together – it's so much easier when you do all the chopping at once," Liezl shares. She starts by cubing sweet potatoes, chopping onions, and preparing chickpeas. "I like to cut this in big pieces for this specific lunch bowl... you'll see when it's all together," she explains while working with the onions. These ingredients are seasoned with rosemary and thyme before roasting at 400°F (200°C). She creates four portions of what she calls "autumn in a bowl," each topped with dairy-free feta and a fresh lemon wedge.

RELATED:This 15-Minute Walking Workout Has 87,000 People Burning Fat Without Leaving Home

Prep the Perfect Protein-Packed Dinner

"This recipe works beautifully with either chicken or tofu," Liezl notes while preparing her dinner option. She combines chicken pieces with tomato paste, Dijon mustard, maple syrup, and coconut aminos. "I know that sounds so weird, but just trust me on that. It balances out for sweet and sour," she assures about the maple syrup addition. She then adds quartered tomatoes and chunky onion pieces. "The big pieces of tomato make it so juicy," she explains, before putting it in the oven for just 20 minutes to make four flavorful portions.

Master Quick-Cooking Sides

Boiled quinoa in white bowl on brown wooden tableShutterstock

"When you use boiled water to start it, it goes much quicker," Liezl advises while preparing quinoa and rice. She uses about two-thirds of a cup of rice with one and a half cups of water, and similar proportions for quinoa. For the vegetables, she adds: "Green beans cook in about 10 minutes and I just toss them every now and again until they look cooked." These sides complement both her lunch bowls and dinner portions perfectly.

Batch Cook Protein Pancakes for Breakfast

"I'm going through a crazy pancake phase," Liezl admits while preparing four breakfast portions of blueberry protein pancakes. "I really like to use ripe ones. They really give it a lot more flavor than if you use green ones," she explains about the bananas in her recipe. She blends them with rolled oats, eggs, and basic pantry ingredients before folding in fresh blueberries. "You can use frozen, but it is slightly nicer with fresh. So up to you. I do think it's worth the fresh ones for this," she advises while efficiently making multiple pancakes at once.

Customize Your Portions

"Each meal is roughly 400 calories, which makes it incredibly easy to customize," Liezl explains. She's currently "trying to build a little bit of muscle" and aims for 100 grams of protein daily. Her system allows for remarkable flexibility: "We all need different calories. We are all different." She provides a framework that allows adjustments from 1,200 to 3,200 calories per day, proving her meal prep system works for any fitness goal.

RELATED:10 Fasting Mistakes This Weight Loss Expert Says You Need to Stop Making Now

Store for Success

Arugula on a white background. Raw and fresh arugula, green leaves, from above.Shutterstock

"I usually prep for four days, but you could prep for anywhere from two to six days," Liezl advises. For the lunch bowls, she suggests: "You can rather add this [arugula] right before you eat it if you want to, if you're worried about the freshness. But really for four days it's fine for me." She recommends letting hot foods cool slightly before storing and keeping fresh ingredients separate until serving time if preferred.

Efficient and Enjoyable Meal Prep in Just One Hour

The beauty of Liezl's system lies in its simplicity: four breakfast portions, four lunch portions, four dinner portions, and four snacks – all prepared in just one hour. By focusing on efficient prep methods and strategic timing, she transforms what could be an overwhelming task into a manageable, even enjoyable, weekly routine. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Lose Weight Fast with These 5 Simple Meal Prep Tips

Sarah_Bouchard_fedandfreewithsarahb5
Leah Groth
By Leah GrothJan 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you food-prepping but having a hard time? A few simple tweaks can make the process so much easier, according to one expert. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new post, she tackles the topic of food prep. “5 food prep hacks that make your life easier,” she writes across the Instagram video.

You Have to Be Intentional If You Want to Reach Your Protein Goals

“News Flash: Not a single woman in her 30’s reaches her protein goals by accident,” she writes in the post. “If you ‘don’t have time’ for food prep, you need to reorganize your life (and this is not an invitation to see who has the busiest life. I know you’re busy). It’s also very likely that you need to make food prep a lot more simple. Here are the things I do each week to set myself up for success.”

RELATED: Expert Reveals 5 High-Protein Swaps That Double Protein Per Calorie

Stock Your Fridge

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Her first tip is to keep your fridge stocked. “Have some items that require no prep at all, like Costco’s cooked chicken breast, guacamole & pico de gallo]. Buy frozen veggies and freeze some proteins to have some back-ups!” she writes.

Choose One Breakfast and One Lunch

Next, choose one breakfast and one lunch. “Those food plans with a million ingredients and a different meal every day of every week? Nobody has time for that. I eat the same breakfast every day [Protein pancake recipe in my Costco List) and two variations of one bowl all week, and if I’m tired of it the next week, I switch!” she recommends.

Make a Big Sunday Dinner and Have Lunches for Days

Making a big dinner on Sunday can translate to having lunches for days. “We typically make a large batch of what we’ll be having for lunch all week and eat it as our Sunday night dinner. Cook once, eat multiple times,” she reveals.

RELATED: TV Host Shares 6 Tips to Get in the Best Shape of Your Life

Mix and Match

Mix and match your prepped food for variation. “If you like variety and get tired of foods fast, cook 2-3 separate types of proteins, 2-3 different starches, a few different veggies and condiments, and mix & match. For example, I usually have cooked chicken breast, extra lean gb, potatoes, winter squash, rice, coleslaw, salsa, and guac ready to roll,” she writes.

Have a Backup Plan

Lastly, always have some backups. “You’ll probably have days where you just end up with nothing prepped, but that doesn’t mean you need to make poor decisions. Another part of planning is planning what to do in hectic situations. Look at some local menus or local grocery stores and have some go-to’s for when there is a problem. You can still prioritize protein & fiber in a pinch! Remember that the more prepared you are, the less you have to rely on willpower,” she concludes. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

How I Lost 40 Pounds in 3 Months by Making These Simple Dietary Changes

ciara-foster-7
CiarahoneyFIT/YouTube
Leah Groth
By Leah GrothJun 03, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Christopher Roback
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose 40 pounds in 3 months? Consider starting with a diet overhaul. Ciara Foster, AKA Ciara Honey Fit, is a social media influencer who creates a lot of wellness and weight loss content on her YouTube channel. “Today I am going to do a much, much requested and overdue video, how I lost 40 pounds in three months. I get this question so much,” she says. Here are the simple changes she made to burn fat fast.

Changing Her Diet Was Key to Her Weight Loss

Check your body shape with white weight scales, top view.Shutterstock

Ciara reveals that she gained 80 pounds as a result of dealing with medical issues. “One of the biggest things that I did to lose 40 pounds in three months was to change my diet. I've eaten healthy for a while, but I got to a point where I was just so frustrated with my health and with the weight gain that I got to a point where it just seemed like I didn't even care as much anymore,” she says at the start of the clip.

She Met with a Nutritionist

Portrait of cheerful dietitian in lab coat pointing at fresh fruits and vegetables on table, smiling at camera at clinic. Weight loss consultant recommending healthy plant based dietShutterstock

“The first thing I did was to see a nutritionist. That nutritionist also was a doctor,” Ciara says. “She helped to create a meal plan for me that was very specific to what my body needed.” She said it is important to have a “specified meal plan for you that will help you to lose weight.”

“My meal plan consists of a balance of protein, carbs, and fats, with protein being my highest amount of nutrition that I take in with some fats and some carbs,” Ciara says, revealing that she focuses and organizes her meals around this. “That's the basis and the foundation of my diet and nutrition.”

RELATED: 15 Surprising Benefits of Ozempic, According to Science

Breakfast: Eggs, Turkey Bacon, Low Carb Tortillas, Almond Butter

Fried eggs and bacon cooking in a skilletShutterstock

For breakfast, she has eggs, turkey bacon, low-carb tortillas, “and I'll put almond butter in them,” Ciara says. “So I've got my protein, starch, and my fat.”

Lunch: Salads

Salmon Salad with spinach, cherry tomatoes, corn salad, baby spinach, fresh mint and basil. Home made food. Concept for a tasty and healthy meal. Dark stone background. Top view. Close up.Shutterstock

For lunch, she has “Kardashian salad,” Ciara reveals, “because it reminds me so much of those big old salads that the Kardashians eat with two boiled eggs. Just because I'm not huge on meat, I'll eat mostly fish and seafood, but I really don't eat much like poultry or pork or beef. And I'll drizzle a little bit of salad dressing on it for my fat. And then I'll also have a starch, which lately I've been having Pirate’s Booty. I'm gonna start getting away from that and leaning more towards sweet potato and more like healthy starches instead of processed.”

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

Dinner: Protein and Veggies

Wild Salmon Patty Served with Brussels Sprouts and Mushroom HashShutterstock

“For dinner, I like to have protein and veggies,” Ciara continues. “My favorite right now is salmon and Brussels sprouts. I love Brussels sprouts and I love salmon. I make my own salmon. I just season it up really well, throw it in the oven, and it's actually really easy.”

She Added Cheat Days…

Reminder Cheat Meal Day in calendar with green pen. Close-up.Shutterstock

“One big thing that really helped me with my diet was that I used Monday through Friday pretty much eat healthy, and then Saturday and Sunday were like my cheat days,” she says. “What I started doing was narrowing myself down to one cheat meal per week. Really just being more strict about my weekends. That really can make a difference in the long run in terms of how quickly you're able to lose weight,” Ciara says.

And if you wanna lose weight quickly and drop the weight fast, you really, really have to limit those cheat days and those cheat meals. And reducing my cheat meals or cheat days to one cheat meal helped me lose the weight quicker,” Ciara says.

Eliminating Alcohol

Happy friends group cheering mojito drinks at cocktail bar restaurant - Young people having fun drinking cocktails on happy hour at pub - Party time and youth conceptShutterstock

“Something else that helped me to lose 40 pounds in three months was eliminating alcohol,” she says. “It was really, really hard for me because I am a wine person. Drinking is a social thing that affects the way that I interact with people at events that I tend not to and things like that. But if you want to lose weight quickly and drop the weight fast, then I definitely recommend eliminating or trying to cut down on your alcohol intake.” She set a goal for herself of two weeks, then a month, and then another month, and “ended up going the full three months without drinking.”

Meal Prepping

Meal,Prep,Asian,Style,Teriyaki,Sauce,Chicken,Meat,Balls,With,Broccoli,AndShutterstock

“Meal prepping was very, very integral in me losing 40 pounds in three months,” Ciara says. This helped her eliminate fast food from her diet and eating out. “I like to meal prep at the beginning of the week, and that way, I have all my meals for the week or a good portion of them, and it just eliminates that factor of always eating out or eating fast food or eating things that are not good for me,” she explains.

RELATED: 20 Ways to Lose Body Fat Really Fast From Top Nutritionist

Meal Prepping

Preparing,Batch,Of,Healthy,Meals,food, cooking, kitchen, portion,control,size,dietShutterstock

“Even things such as salads at fast food places can have high calories and tons of sodium in them. Even just cooking at home can be a really good way to help you accelerate your weight loss.”

💪🔥Body Booster: Focus your meals around a balance of protein, healthy fats, and complex carbs, with protein making up the largest portion. Organize and plan your meals based on this foundation for a successful diet and nutrition plan.

Nutrition & Diet

I’m a Registered Nutritionist and Here’s What I Eat in a Day

Emily_English_emthenutritionist9
emthenutritionist/Instagram
Leah Groth
By Leah GrothJul 28, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
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FACT CHECKED BY Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Emily English (@emthenutritionist) is a Kings College London-trained nutritionist and online influencer. She regularly shares videos about delicious, healthy food, including recipes and meal plans, that will help you lose weight and transform your body and your life. In a recent viral video, she gives her followers an up-close-and-personal look at everything she eats in a day to maintain her own fantastic figure. “What I eat in a day as a registered nutritionist,” she starts the video off by saying. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her eating plan.

Matcha in the Morning

@emthenutritionist

WHAT I EAT IN A DAY AS A NUTRITIONIST I started off with matcha made with almond milk for slow-release caffeine. A tip is to use organic plant milk as calcium actually binds to the good stuff in matcha and prevents its absorption! After my walk I recipe tested my breakfast oat banana bread loaf which I did drop, classic, BUT it survived. It’s essentially porridge in banana bread form made with oat flour paired with yoghurt, almond butter and frozen raspberries. Post workout I had my protein clear lychee whey which is my current OBSESSION. I had so many DMS about this but its basically 21g of protein in the most freshening form. It tastes like a lychee martini and I add an extra scoop of collagen for the glow. On repeat this summer! Lunch was my air fryer sticky salmon bites tossed in soy, honey, sesame seeds, garlic and a little lime juice. I serve it with precooked quinoa, avocado and chilli salt. This was so quick and so filling that I didn’t actually need an afternoon snack. Dinner was lemongrass chicken with a Vietnamese inspired noodle salad filled with fresh carrot and cabbage. But honestly, this dressing guys.. chefs kiss. Will film both of these to get out on the feed this week! Of course, a little ice cream to seal the deal. #wieiad #whatieayinaday #healthymealideas

Emily enjoys the perks of caffeine. However, she doesn’t rely on coffee to get energy. “A morning matcha to start me off with slow release caffeine and antioxidants,” explains Emily. She specifies that she makes it with almond milk.

Banana Bread Made with Oats

Emily_English_emthenutritionist8emthenutritionist/TikTok

“I recipe tested my breakfast oat banana bread loaf,” she says, showing off a delicious looking slice. It is “essentially porridge in banana bread form paired with yogurt, nut butter, and frozen raspberries,” she explains.

Related: Linn Lowes in Workout Gear Shares Booty-Shaping Glute Workout

Pink Protein and Collagen Drink

Emily_English_emthenutritionist6emthenutritionist/TikTok

She also swears by a pink drink. “I then had my protein,” she says, showing a big container of My Protein Clear Whey Isolate,” adding that it has 21 grams of protein and is “so refreshing” and “tastes like a lychee martini. “I had an extra scoop of collagen for the glow, and it's going to be on repeat this summer,” she says, showing a container of My Vitamins Collagen

Sticky Salmon Bit Bowl with Quinoa and Avocado

Emily_English_emthenutritionist5emthenutritionist/TikTok

“Lunch was my air fryer sticky salmon bite bowl with quinoa, avocado, and chili salt,” she says about her mid-day meal. “This was so quick, so filling that I didn't actually need an afternoon snack.”

Lemongrass Chicken with Noodle Salad

Emily_English_emthenutritionist4emthenutritionist/TikTok

For dinner? “I made a lemongrass chicken with Vietnamese inspired noodle salad. This dressing, guys, chef's kiss,” she says.

Ice Cream Bar

Emily_English_emthenutritionist3emthenutritionist/TikTok

She concludes her day of eating with a sweet treat. “I always need something sweet, so I had a little OPPO ice cream stick,” she said about her low-calorie ice cream bar.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Collingwood Weighs In

tara_collingwooddietdivatara/Instagram

“Sounds like a very well rounded healthy diet!” says Collingwood. “Protein, whole grains, and fruit or veggies at each meal. She includes healthy fats from Salmon, avocado, and nut butter. She ends the day with a low calorie little treat. Bravo!”

💪🔥Body Booster: Swap your morning coffee with matcha. It gives you energy and is packed with antioxidants. Try it with almond milk.

Nutrition & Diet

Top Doctor Reveals 7 Hidden Signs You're Eating Too Much Sugar

Dr. Eric Berg DC
Copyright Dr. Eric Berg DC/YouTube
Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Does your tongue have a persistent white coating? Or maybe you've noticed your skin becoming more wrinkled lately? These could be unexpected signs that you're consuming too much sugar. Dr. Eric Berg DC, a leading authority on nutrition and healthy weight loss, has helped millions understand the hidden dangers of excessive sugar consumption. With over 13 million YouTube subscribers and multiple bestselling books, Dr. Berg breaks down the surprising signals your body sends when sugar intake is too high. Read on to discover if you're experiencing any of these seven warning signs.

Before We Start What Counts as Sugar

"I need to clarify exactly what sugar is and the difference between a sugar and a carbohydrate," Dr. Berg says in his post, explaining that many people misunderstand the relationship between complex carbohydrates, simple carbohydrates, and sugars. He reveals that carbohydrates consist of three components: sugar, fiber, and starch – with starch being a hidden form of sugar many overlook.

The Surprising Truth About Starch

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"Starch is sugar," Dr. Berg states plainly. He explains that starch is simply multiple sugar molecules connected together, scientifically called polysaccharides. Even more concerning, some modified starches like maltodextrin can spike blood sugar levels to 185 on the glycemic index – dramatically higher than table sugar at 65.

Sign 1 Unexplained High Adrenaline

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The most surprising sign of excessive sugar consumption, according to Dr. Berg, is elevated adrenaline levels. "Too much sugar damages the cell's ability to make energy in the mitochondria," he explains. This leads to increased adrenaline production, causing nervous energy, restlessness, and even insomnia.

Sign 2 Frequent Infections

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"Having too much sugar will weaken your immune system to the point where you're more vulnerable to acquire an infection," Dr. Berg warns. This reduced immunity makes you more susceptible to various types of infections.

Sign 3 Low Testosterone Levels

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"Sugar will lower testosterone," Dr. Berg reveals. This reduction can lead to multiple issues, including erectile dysfunction, decreased libido, and difficulty building muscle, as testosterone plays a crucial role in muscle development.

Sign 4 Bleeding Gums

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If you see pink in your toothbrush after brushing, pay attention. Dr. Berg explains this could indicate a mild form of scurvy, showing vitamin C deficiency. "When you eat sugar, you block vitamin C and one place that it shows up is in your gums," he notes.

Sign 5 Chronic Sinus Problems

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"Most chronic sinus problems are a fungus called aspergillus," Dr. Berg explains. This microorganism feeds on sugar, making it nearly impossible to resolve chronic sinus infections without eliminating sugar from your diet.

Sign 6 Persistent White Tongue

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A chronic white tongue coating could indicate candida overgrowth. "I do not think you can get rid of this candida without eliminating sugar from the diet because it loves these simple sugars," Dr. Berg emphasizes.

Sign 7 Premature Aging

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"When you consume too much sugar, you're going to produce less collagen," Dr. Berg warns. This reduction in collagen production manifests as loose, more wrinkled skin, leading to premature aging.

Taking Action Against Hidden Sugars

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Recognizing these signs is crucial for taking control of your health. Dr. Berg's insights reveal how sugar affects multiple body systems, from hormones to immune function. By paying attention to these warning signs and reducing sugar intake – including hidden sources like modified starches – you can start improving your health today. Remember, awareness is the first step toward positive change, and even small reductions in sugar consumption can lead to significant health improvements. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Fitness Trainer Reveals 10 Fat Burning Habits Over 50

Christine Roderick corexchristine
Copyright corexchristine/Instagram
Leah Groth
By Leah GrothJan 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you letting your age be an excuse for not getting into shape? One 57-year-old expert who looks half her age has some recommendations to help you burn fat and achieve your best body. Christine Roderick is an “age positive” fitness trainer who helps “women over 40 transform their body, mind & spirits.” In a new social media post, she shows off her flat abs and reveals all her healthy daily habits that help her achieve her fantastic figure. “What I do for maximum fat burning at 57,” she writes. “Use this template for a week, 2 weeks or a month to get results,” she adds, sharing “what a typical day looks like” in her life.

Intermittent Fasting

Her first habit is intermittent fasting. “Fast 12-13 hours,” she recommends. Intermittent fasting prolongs “the period when your body has burned through the calories consumed during your last meal and begins burning fat,” explains Johns Hopkins Medicine.

Hydration

Christine wakes up at 6:15 a.m. The first thing she does is hydrate. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Coffee

Christina drinks a “loaded” coffee latte at 7:00 a.m. She adds @cymbiotika nootropic creamer and one scoop of collagen. According to the Cleveland Clinic, drinking coffee in moderation has several benefits. “It acts on your brain to improve memory, mood, reaction times, and mental function,” they say, citing a study finding that caffeine can improve endurance and performance during exercise. It is also antioxidant-rich, can ward off diabetes, prevent neurologic disease, lower cancer risk, and ward off depression, they point out.

Protein Before Workout

At 8:00 a.m., she hits the gym for a challenging strength training workout “with about 15 grams of protein as fuel & water with. @kion aminos,” she reveals. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW), but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Here Is What She Eats in a Day

For breakfast, Christine consumes 30 to 49 grams of protein, healthy fats, and carbs. She might eat eggs, lean meat, avocado, and whole grain toast or have a protein shake with prebiotic powder. Lunch is her largest meal of the day, “lean protein, bit more complex crabs & veggies ( i.e. salmon, leafy green salad & brown rice )” she writes. At 3 she will have a snack, 20 grams of protein in the form of cottage cheese, Greek yogurt, or hummus with veggies or seed cracker. Dinner might be lean meat, grilled veggies, and salad. “I tend to skip a lot of carbs at night but if I do do it it’s usually quinoa or a whole grain,” she says. For dessert, she will have “chocolate something!” she says. In total she aims for 120 grams of protein.

Stretching or Yoga

She also does stretch or yoga in the afternoon “to work on mobility & flexibility,” she says. “Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints,” says Harvard Health. “Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.”

Walking

Christine gets her steps in. She explains that she is “trying to incorporate the 15-20 minute walk after dinner at a 50% so far lol but really want this in my life,” she writes. Going for a daily walk can be a game changer, especially at a brisk speed. One study published in JAMA Internal Medicine found that walking at a brisk pace for about 30 minutes a day reduced the risk of heart disease, cancer, dementia, and death, compared with walking a similar number of steps but at a slower pace.

Tea Before Bed

She also avoids eating 2 to 3 hours before bed, “just a habit I made myself get consistent with,” she says. “I drink tea or sugar free cacao if I need something.” Numerous studies have shown that various teas may boost your immune system, fight inflammation, and even ward off cancer and heart disease.

Supplements

Christine takes supplements throughout the day:

Morning supplements: @fatty15, @seed probiotics @joiwomenswellness NAD, glutathione, C & methylated vitamin B 12

Afternoon supplements: @modere_us collagen & Trim ( Cla) @cymbiotika D3K2 @udeawellness the hair pill & omega 3 supplement

Evening supplements: Magnesium threonate & citrate for calm & progesterone

Sleep

Lastly, she prioritizes sleep. “In bed by 10 hopefully!!!!” she writes. According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss. And if you enjoyed this article, don't missI Hit 60 and These 15 Anti-Aging Foods Keep Me Fit and Feeling 20 Years Younger.

Healthy Body

Functional MD Reveals 5 Natural Ways to Lower Cortisol Levels

Dr. Kate Lyzenga-Dean
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Christopher Roback
By Christopher RobackJan 19, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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✓Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you feel constantly stressed, struggle with stubborn weight, or deal with unexplained fatigue? Your cortisol levels might be working against you. This stress hormone can be both friend and foe—supporting vital functions when balanced but causing havoc when chronically elevated. Dr. Lyzenga-Dean, a Functional Medicine Healthcare Provider, explains that high cortisol doesn't just come from mental stress: "It's not just mental and emotional stress that triggers the release of cortisol. Physical stressors like infections, autoimmunity, hormone imbalance, and more can raise it too." Here are five science-based strategies to help you restore balance and feel better naturally.

This Is How Cortisol Affects Your Body

Before diving into solutions, it's crucial to understand what high cortisol does to your body. "When cortisol stays too high for too long, it raises blood glucose, keeps you in fat storage mode instead of fat loss mode, and blocks the calming and helpful progesterone that can lead to estrogen dominance over time," Dr. Lyzenga-Dean explains in her post. This understanding helps explain why managing cortisol is crucial for overall health.

Recognize the Warning Signs

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According to Dr. Lyzenga-Dean, chronically high cortisol manifests in various ways: "It makes a mess of our immune systems, your circadian rhythm and your metabolism. Not to mention chronically high cortisol causes symptoms of anxiety and depression, chronic fatigue and pain, heart palpitations, stress hives, and general misery at high levels." Recognizing these symptoms is the first step toward addressing the problem.

Balance Blood Sugar With Smart Food Choices

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"Since cortisol is released in response to blood sugar spikes and crashes, eating foods that encourage steady blood sugar levels helps to reduce cortisol," Dr. Lyzenga-Dean explains. She recommends focusing on protein, healthy fats, and fiber, which act as "extended release nutrition" by slowing down the breakdown and absorption of fuel. This natural approach helps level out the spikes and crashes typically caused by processed carbs and sugary foods.

Rethink Your Relationship With Caffeine

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While that morning coffee might feel essential, it could be working against you. "Caffeine directly causes adrenal cells to make more cortisol as well as other stress hormones, which creates a cycle of physical chronic stress and dependence on caffeine," warns Dr. Lyzenga-Dean. She suggests reducing intake or temporarily eliminating caffeine to break the cortisol spiral, especially if you're experiencing morning grogginess and difficulty concentrating.

Add High-Quality Fish Oil Supplements

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The right supplements can make a significant difference. "Fish oil has been shown to lower cortisol, reduce overall inflammation, and help support healthy neurotransmitter function," Dr. Lyzenga-Dean shares. However, she emphasizes the importance of quality: "Be careful about sourcing on this, both for fatty fish that you eat and fish oil supplements, as toxins and heavy metals tend to accumulate in fat."

Replenish Stress-Depleted Vitamins

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Chronic stress creates a hidden nutritional deficit. "Excess stress can cause you to excrete magnesium leading to problems with bone density, muscle tension, headaches, anxiety, and sleep problems," explains Dr. Lyzenga-Dean. She notes that stress also depletes several B vitamins, potentially causing neurologic symptoms, low energy, and hormone dysfunction. Regular testing can help identify and address these deficiencies.

Harness the Power of Adaptogenic Herbs

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Adaptogens offer a natural approach to stress management. Dr. Lyzenga-Dean highlights several effective options: "Panax Ginseng is a well-established cortisol manager. Ashwagandha is not only calming but also energizing. Rhodiola acts upstream on the brain to improve mental function, decrease overwhelm, and lower high perception of stress." However, she emphasizes that quality and proper dosing are crucial for seeing results.

Monitor Your Progress Through Testing

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Dr. Lyzenga-Dean emphasizes the importance of proper testing: "Unfortunately, most doctors don't or won't test for these [nutrient levels], but that testing is surprisingly accessible." Consider working with a functional medicine provider who can help monitor your cortisol levels and related markers to ensure your interventions are working effectively.

Know When to Seek Professional Help

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While these strategies can be implemented on your own, some situations require professional guidance. Dr. Lyzenga-Dean notes that complex cases involving multiple symptoms or long-standing issues may benefit from personalized attention and monitoring. This ensures you're addressing your specific needs and circumstances effectively.

Maintain Long-Term Success

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Understanding cortisol's dual nature helps explain its impact on your health. As Dr. Lyzenga-Dean notes, "When cortisol is balanced and being produced at appropriate times and amounts, it's our friend. It activates our immune system, plays an important role in the sleep cycle, and quenches inflammation." The key is maintaining this balance through consistent application of these strategies while monitoring your body's response and adjusting as needed. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.

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