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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@celebwell.com.

I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Avoid these foods, says one health expert.

Leah Groth
By Leah GrothOct 15, 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
Follow:
FACT CHECKED BY Christopher Roback
Jeff_Cavaliere_ATHLEAN_X2
Copyright ATHLEAN-X/YouTube/Shutterstock
Leah Groth
By Leah GrothOct 15, 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
Follow:
FACT CHECKED BY Christopher Roback
Nutrition & Diet

Do you ever wonder what foods health experts avoid? Physical therapist and strength coachJeff Cavaliere educates his YouTube followers with the same knowledge he shares with his professional athletes and celebrity clients. In a recent video, he reveals key foods he avoids eating and that you should too if you are “looking to clean up your diet and remove some foods that are making you fat,” she says.

They “may be keeping you unhealthy,” and you don’t even know it, he maintains, “and we’re making our decisions based on science and the latest research that points us towards better food options,” he writes in the caption of the post.

Bananas

In the clip, he explains that he used to add bananas to his smoothies but learned that “bananas have an enzyme in it called polyphenol oxidase. It actually degrades polyphenols,” he says. “This was a human study that came out recently,” he says, noting that adding the fruit to berry smoothies decreased “metabolites of polyphenols.”

So, “if you're trying to get the benefits of blueberries,” you could be “undercutting your sole purpose by including a banana in that smoothie of yours.”

Whole Grain Bread

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Whole grain bread sounds healthy, but according to Cavaliere, it takes “a long time” for your intestine to digest it, “and we don't have enzymes that work very well for that,” he says. “That's why a whole grain is good; it's a delivery system for getting the food further down the intestine to feed your bacteria.”

However, “whole grain bread in the supermarket is not whole grain because the grains have been pulverized to smithereens,” he says. “Now you consume it, and the starches are immediately acted on by the saliva and the stomach. And now you liberate all of that glucose, and it goes via the portal vein to the liver, generates an insulin spike, and you're off to the races in terms of chronic metabolic disease.”

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

This Canned Soup (But It's Personal)

canned, tin, soupShutterstock

Next up, white bean soup. He explains that it’s “a very personal choice” of his but stems from getting a norovirus that induced vomiting. “Unfortunately, every single time that I see white bean soup to this day, I get nauseous, and I wanna throw up,” he says. However, canned soups, in general, aren’t great for you, he explains.

“If you look at the amount of sodium that's contained in a canned soup, you might run away and hide as I have forever, and don't fall for the label lies where they make you think that there are only 800 and 900 milligrams of sodium in that can of soup because it is for two servings and nobody eats just half a can,” he points out. “It's all due to the preservation that's required to make canned foods last for a long time,” he says. “The bottom line is soup is an amazing addition to a healthy meal plan that actually gives you a convenient way to get the vegetables in a day that you might be missing right now. But you gotta make sure you're making it yourself, and you're not just relying on the cans on a shelf.”

Artificial Colors

Close,Up,Of,Multicolored,Skittles,Sweets,candyShutterstock

The next one is artificial dyes, “you know those colors of the rainbow with a number attached to it at the end, red number 40, blue number one, yellow number five, or number six,” he says. “The bottom line is, guys, you should look to avoid these at every single turn.”

He notes that “there is some scientific literature linked to increased hypersensitivity and hyperactivity in kids” and “beyond that, there are immunosuppressive effects that have been linked to these dyes, supposedly even at safe levels, whatever that might be, or even carcinogenic links that have suggested that long-term use of these could lead to cancer.” He doesn’t want to “name names, but read the back of your label,” he says.

Farm Raised Salmon

Fillet of Salmon.Shutterstock

The next item is farm-raised salmon. “The natural color of farm-raised salmon is actually this very pale, almost white, but the way that they make it look like this is through the inclusion of some of the very same food colorings in the feed that they supply these farm-raised fish,” he explains. “Once again, the recommendation is to always seek out whatever it is you're eating in its most natural form.

Wild-caught fish is going to be better for you than farm-raised fish every single time. The bottom line is to make sure you're also getting it from a reliable source. Because with all fish, no matter whether they are farm raised or wild caught, you're still going to have to be concerned about heavy metal contents in high levels of mercury.”

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Yogurt

Flavoured,Yogurt,In,Plastic,Pots,-,Colourful,Fruit,Flavoured,YogurtShutterstock

“Yogurt has active cultures, and active cultures help populate the intestine with good bacteria. The question is, if these foods worked, why would you have to keep eating them? If they're live cultures, they reach the intestine, which is nice and dark and murky, and certainly bacteria are growing in there. Why don't they just set up shop? And the answer is because they're not living anymore. They died,” he says.

“That's the reason why you needed them is because your own died because you have an inhospitable intestinal environment. So you don't need a probiotic. You need something that will let the bacteria grow. You need a prebiotic. Well, what's the prebiotic that's in real food fiber? It's been taken out of processed food,” he says. “I will continue to eat yogurt only because I do believe that I'm getting that prebiotic portion of the equation right.

By eating lots of fiber every single day, you can even go back to the whole grain bread. If you're getting things like that right, and you're eating enough of the vegetables, not the canned kind, but the regular vegetables, you should be providing your body with enough of the fiber to create that environment that's necessary for the good bacteria colonization of your digestive tract.

So even though the yogurt portion of my diet may not really be hitting it out of the park, and I might actually be providing myself with a bunch of dead bacteria in the process, I still think that, as he said, the most important part is getting the fiber portion down to create a better environment for the yogurt that you are eating. Therefore, continue to eat your yogurt, but make sure you're not avoiding your fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

healthy eating

More For You

Nutrition & Diet

I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

Jeff_Cavaliere_ATHLEAN_X2
Copyright ATHLEAN-X/YouTube/Shutterstock
Leah Groth
By Leah GrothOct 15, 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
Follow:
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 ever wonder what foods health experts avoid? Physical therapist and strength coachJeff Cavaliere educates his YouTube followers with the same knowledge he shares with his professional athletes and celebrity clients. In a recent video, he reveals key foods he avoids eating and that you should too if you are “looking to clean up your diet and remove some foods that are making you fat,” she says.

They “may be keeping you unhealthy,” and you don’t even know it, he maintains, “and we’re making our decisions based on science and the latest research that points us towards better food options,” he writes in the caption of the post.

Bananas

In the clip, he explains that he used to add bananas to his smoothies but learned that “bananas have an enzyme in it called polyphenol oxidase. It actually degrades polyphenols,” he says. “This was a human study that came out recently,” he says, noting that adding the fruit to berry smoothies decreased “metabolites of polyphenols.”

So, “if you're trying to get the benefits of blueberries,” you could be “undercutting your sole purpose by including a banana in that smoothie of yours.”

Whole Grain Bread

Sliced rye bread on cutting board. Whole grain rye bread with seeds on rustic backgroundShutterstock

Whole grain bread sounds healthy, but according to Cavaliere, it takes “a long time” for your intestine to digest it, “and we don't have enzymes that work very well for that,” he says. “That's why a whole grain is good; it's a delivery system for getting the food further down the intestine to feed your bacteria.”

However, “whole grain bread in the supermarket is not whole grain because the grains have been pulverized to smithereens,” he says. “Now you consume it, and the starches are immediately acted on by the saliva and the stomach. And now you liberate all of that glucose, and it goes via the portal vein to the liver, generates an insulin spike, and you're off to the races in terms of chronic metabolic disease.”

RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear

This Canned Soup (But It's Personal)

canned, tin, soupShutterstock

Next up, white bean soup. He explains that it’s “a very personal choice” of his but stems from getting a norovirus that induced vomiting. “Unfortunately, every single time that I see white bean soup to this day, I get nauseous, and I wanna throw up,” he says. However, canned soups, in general, aren’t great for you, he explains.

“If you look at the amount of sodium that's contained in a canned soup, you might run away and hide as I have forever, and don't fall for the label lies where they make you think that there are only 800 and 900 milligrams of sodium in that can of soup because it is for two servings and nobody eats just half a can,” he points out. “It's all due to the preservation that's required to make canned foods last for a long time,” he says. “The bottom line is soup is an amazing addition to a healthy meal plan that actually gives you a convenient way to get the vegetables in a day that you might be missing right now. But you gotta make sure you're making it yourself, and you're not just relying on the cans on a shelf.”

Artificial Colors

Close,Up,Of,Multicolored,Skittles,Sweets,candyShutterstock

The next one is artificial dyes, “you know those colors of the rainbow with a number attached to it at the end, red number 40, blue number one, yellow number five, or number six,” he says. “The bottom line is, guys, you should look to avoid these at every single turn.”

He notes that “there is some scientific literature linked to increased hypersensitivity and hyperactivity in kids” and “beyond that, there are immunosuppressive effects that have been linked to these dyes, supposedly even at safe levels, whatever that might be, or even carcinogenic links that have suggested that long-term use of these could lead to cancer.” He doesn’t want to “name names, but read the back of your label,” he says.

Farm Raised Salmon

Fillet of Salmon.Shutterstock

The next item is farm-raised salmon. “The natural color of farm-raised salmon is actually this very pale, almost white, but the way that they make it look like this is through the inclusion of some of the very same food colorings in the feed that they supply these farm-raised fish,” he explains. “Once again, the recommendation is to always seek out whatever it is you're eating in its most natural form.

Wild-caught fish is going to be better for you than farm-raised fish every single time. The bottom line is to make sure you're also getting it from a reliable source. Because with all fish, no matter whether they are farm raised or wild caught, you're still going to have to be concerned about heavy metal contents in high levels of mercury.”

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Yogurt

Flavoured,Yogurt,In,Plastic,Pots,-,Colourful,Fruit,Flavoured,YogurtShutterstock

“Yogurt has active cultures, and active cultures help populate the intestine with good bacteria. The question is, if these foods worked, why would you have to keep eating them? If they're live cultures, they reach the intestine, which is nice and dark and murky, and certainly bacteria are growing in there. Why don't they just set up shop? And the answer is because they're not living anymore. They died,” he says.

“That's the reason why you needed them is because your own died because you have an inhospitable intestinal environment. So you don't need a probiotic. You need something that will let the bacteria grow. You need a prebiotic. Well, what's the prebiotic that's in real food fiber? It's been taken out of processed food,” he says. “I will continue to eat yogurt only because I do believe that I'm getting that prebiotic portion of the equation right.

By eating lots of fiber every single day, you can even go back to the whole grain bread. If you're getting things like that right, and you're eating enough of the vegetables, not the canned kind, but the regular vegetables, you should be providing your body with enough of the fiber to create that environment that's necessary for the good bacteria colonization of your digestive tract.

So even though the yogurt portion of my diet may not really be hitting it out of the park, and I might actually be providing myself with a bunch of dead bacteria in the process, I still think that, as he said, the most important part is getting the fiber portion down to create a better environment for the yogurt that you are eating. Therefore, continue to eat your yogurt, but make sure you're not avoiding your fiber.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Replaced These 10 “Clean” Foods and I’ve Never Looked Better

Sarah_Bouchard_fedandfreewithsarahb10
Copyright fedandfreewithsarahb/Instagram
Leah Groth
By Leah GrothOct 15, 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
Follow:
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.

Are you eating “clean” but can’t seem to achieve the body composition results you are striving for? Fun fact: Just because food is “clean” doesn’t mean it is going to help you lose weight or build muscle. In fact, lots of “clean” foods might be making you eat more. 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 recent post, she revealed 10 “clean” foods she replaced with “satiety-boosting food” that helped her achieve her body goals.

Many “Clean” Foods Won’t Keep You Full

“It doesn’t matter if your granola is Keto or Paleo…It still has a million calories, virtually no protein, and won’t keep you full for more than 2 hours,” she writes in her post. “So if you’re starting your day with coconut yogurt and ‘clean’ granola - not only are you missing an opportunity to stimulate your muscle tissue (which matters for so much more than a toned physique)...But you’re also EXTREMELY likely to have unstoppable binges in the evening!”

She Reveals That She Used to Eat Foods She Thought Were Clean Daily

“Ladies, I’ve been down, ‘but I eat so clean’ road before, and it led me absolutely nowhere,” she continues. “I used to eat these ten foods almost every day, and yet struggled to get the body composition that matched how active I was and how healthy I ate.”

Here Are the 10 She Tries to Avoid Now

  1. Nut butter
  2. almond flour
  3. chia seeds
  4. paleo granola
  5. full-fat coconut milk
  6. olive oil
  7. my healthy homemade dressing
  8. coconut oil
  9. grass-fed butter
  10. coconut yogurt.

You Don’t Need to Eliminate But Limit Them

She stresses that elimination isn’t necessary. “I don’t necessarily avoid the foods above, but I measure them and don’t rely on them to keep me full on their own,” she says.

RELATED: I'm 70 but Look 40 After Sculpting My Body with 2 Unexpected Exercises

Now, She Eats Food That Has More Protein and Fiber

“Here are ten foods I used to avoid or not eat regularly that I now eat almost daily and ACTUALLY give the health & results I want,” she continues. “The difference? MORE satiety, MORE volume, MORE protein, and MORE fiber, to optimize my SATIETY so I don’t struggle to stay within my calories.”

Here Are 10 Foods She Eats Daily

  1. Whey protein pancakes
  2. extra lean ground beef
  3. extra lean ground turkey
  4. mixing egg whites with whole eggs
  5. top sirloin instead of ribeyes
  6. low-fat yogurt
  7. cottage cheese
  8. oats & oat flour
  9. lots of high-fiber starchy vegetables
  10. apples, bananas, and fruit in general (not just berries).

You Also Need to Make Sure You Are Eating Enough Protein

In another post, she reveals some common protein mistakes people make. The first? Not eating enough. “I don’t care how clean your breakfast is. If you’re not getting 30-35g of QUALITY PROTEIN, you ain’t triggering MPS, and your breakfast isn’t doing anything for your body composition!” she says in her post.

RELATED:I’m a Strength Coach, and Here Are 6 Foods I Will Never Eat

And, That You Are Choosing High Fat Proteins

Another faux pas you might be making is choosing proteins higher in fat. “I love a good ribeye just as much as anyone, but at the end of the day, if you’re trying to lose body fat, calories still matter. There is a difference between high in protein and protein dense. A protein-dense option for red meat could look like a top sirloin, a fillet, or extra lean ground beef!” she says.

Or, Assuming That All You Need to Do Is Increase Protein

Sarah also emphasizes that “just increasing protein alone isn’t necessarily going to get you the results you want if you are still in a calorie surplus,” she says. “When I started tracking my food, I quickly realized that I was overdoing the ‘healthy fats’ on the side.”

You Also Shouldn’t Be Relying Too Much on Protein Bars and Shake

She also points out that protein bars and shakes aren’t the best type. “Protein is mostly helpful for satiety when it is in a whole food form. And satiety matters a lot if you are in a deficit. I love whey protein powder myself, but try to incorporate it into foods I can eat that are also mixed with whole foods and are higher in volume!” she says.

RELATED: I Lost 48 Pounds Walking 3 Miles a Day

Finally, Salad Isn’t Always the Best Choice

She also points out that sticking to the “healthy” salad with 4 ounces of chicken instead of the lean steak with a baked potato and veggies might be a mistake. “Stop being afraid of protein! That healthy salad probably has more calories than the 6oz steak and will leave you ravenous for the rest of the day,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

8 Foods I Will Never Eat Again After Losing 110 Pounds

Thomas DeLauer
Copyright Thomas DeLauer/YouTube/Shutterstock
Leah Groth
By Leah GrothSep 13, 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
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.

Do you want to lose weight but aren’t sure what to eat and what to avoid? Thomas DeLauer (@ThomasDeLauerOfficial) is a YouTuber with over 3.68 million subscribers who share content about how to improve your life and who lost over 110 pounds. In one of his viral videos, he shares some of the types of food that used to be a big part of his diet but he avoids at all costs now. “Here are some foods I just flat out will never, ever eat again,” he says in the clip.

There Are 8 Foods He Wishes He “Had Never Eaten”

“I actually have a pretty relaxed diet. I eat little bits of things that I get enjoyment out of pretty much every day so that I don't feel the need to go totally ham on them for two or three days straight, right?” he says. “And candidly, there are foods that when I look back at my past, I just, I wish I had never eaten. So, let's go ahead and jump in. I don't mean to fear monger, that's not my style, but there are just a few foods that just, they just don't ever make it on my list anymore.”

RELATED:I Lost 45 Pounds and Got Into the Best Shape of My Life in 90 Days With These 9 Steps

Margarine & Shortening

Margarine and shortening is the first on his list. “The trans fats that are in margarine and shortening, these are horrible,” he says. “It's pure hydrogenated oil, which means they've taken an oil and artificially turned it into a solid. Our body doesn't know how to utilize that.” He maintains that it can take 50 days for your body to break them down. Trans fat has also been linked to visceral fat accumulation, “which, outside of just being a pot belly and being unsightly, is one of the most metabolically active tissues in the body. When you form visceral fat, it is pretty much a guarantee that you're going to have increases in inflammation and increases in metabolic disease risk,” he says. Instead, he uses butter, ghee, and coconut oil.

Pudding Cups

“Another one that I won't ever eat again after understanding the gut barrier, not the gut biome, is instant pudding or pudding cups,” he says. Why? They have emulsifiers in them, including polysorbate 20, polysorbate 60, and polysorbate 80. “There is a study published in the European Journal of Allergy and Immunology that found that just a 1% solution of polysorbate 20 or polysorbate 80 led to a complete disruption of the gut barrier,” he says. “So flat out, I avoid emulsifiers and instant puddings, and pudding cups are full of them.”

Soybean Oil Foods

Next up, “any kind of shelf-stable food that has soybean oil in it,” he says. “Now, the things I'm talking about are mainly going to be things like tomato sauce. If I'm buying marinara and there is soybean oil in it, I know pretty much for a fact that soybean oil has gone rancid.” He explains that soybean oil “is a very unstable polyunsaturated fat” and has been linked to increases in liver markers. “Liver stress markers are linked to increases in fat mass, decreases in glucose tolerance, and increases in fasting glucose actually causing metabolic issues,” he says.

Regular Soda

Soft drinks and fruit juice mixed with soda high in sugar have a negative effect on physical healthShutterstock

“Another thing I will never drink is a regular soda,” he says, pointing out there are lots of other options that don’t have high fructose corn syrup in them. “Anything that has high fructose corn syrup, I will just not touch,” he says, citing a study published that took a look at the effect of high fructose corn syrup versus sucrose on the brain. “It was found that sucrose regular sugar mildly impaired brain memory and function, but high fructose corn syrup significantly impaired memory and learning and the ability to solve tasks.”

RELATED:10 Weight Loss Secrets French Girls Don’t Want You to Know

Fruit Loops

Fruity cereal in a bowl with milk and pink spoon in a wooden backgroundShutterstock

Next up, Fruit Loops. “I used to eat them a lot, believe it or not, especially when I was overweight, and I'll never touch them again” – and not because of the sugar. It’s because of red dye number 40, which has been linked to behavioral issues and hyperactivity in kids. “When you look at adults, it's a little bit different. You might see instances of neuroinflammation,” he says.

Mayonnaise

Next up, mayonnaise. While he will eat mayo from Primal Kitchen or from Chosen Foods, he won’t eat the regular kind that is “just nasty soybean oil that has been sitting on a shelf forever.”

Doritos

doritos on wooden table, copy spaceShutterstock

Next up, Doritos. “It's just a gateway food, and it's something I used to eat flat out. No way.” He says it is high in fat, sugar, artificial colorings, and MSG, “which is making you want to eat more of them” and “lights your brain up like a Christmas tree and it's gonna make you want to eat more and that can't be good.”

Gluten

The last one? “I don't eat gluten. I won't eat food with gluten. Why? Because I know how wheat is harvested here in the United States,” he says. “When I eat gluten, I am sick. When I eat gluten, my joints hurt. And when I eat gluten, my brain is foggy,” he says. However, he maintains that the gluten in Europe doesn’t seem to have the same effect. “Something is happening here. Maybe it's the glyphosate. Maybe it's the relationship with Prolein. Maybe it's the fact that we overconsume wheat so much that we start to build antibodies. There are all these different theories, and they all kind of make sense,” he says.

RELATED:How to Burn 800 Calories Per Day Without Exercising, According to a Neuroscientist

Follow Him on Social Media

For more of Thomas DeLauer’s health tips, you can follow him on social media. Here is his YouTube channel, Instagram, and website. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Food Mistakes I Stopped Making After Becoming a Dietitian

Shana_Spence_thenutritiontea1
The Nutrition Tea/Facebook
Leah Groth
By Leah GrothAug 06, 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
Follow:
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.

Before nutritionists were experts, they were average people with less knowledge about food and diets. Shana Spence, MS, RDN, CDN (@thenutritiontea) is a non-diet focused nutritionist and social media influencer who shares realistic tips and tricks to help people become the healthiest versions of themselves. In a new viral video, she opens up about some of the mistakes she made before getting credentialed.

“Five things I would never do after becoming a dietician,” she says at the start of the clip. From putting labels on certain types of foods to making assumptions about people that aren’t true, here are the mistakes she made so you don’t have to – and we also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to add her own commentary to the discussion.

Categorize Foods as “Good and Bad”

@thenutritiontea

We learn these tactics in school and it’s our job to unlearn them #dietitiantips #dietitian #dietitiansoftiktok #blacktiktok #blackdietitian #allfoodisgoodfood #goodfoodgoodmood #5thingschallenge #healthyliving

First up, Spence would never “categorize foods as good and bad,” she says. “Not every food is meant to provide nutrients, and not every food is going to be providing the same nutrient. That's why we eat a variety of foods. And yes, some foods are providing us with joy and comfort. That's okay.” Collingwood completely agrees.

“I try not to classify foods as good and bad but rather need vs want,” she explains. “Foods that we need have nutritional value, while want foods have fewer nutrients. Eating a healthy diet is a balance of getting the nutrients we need for good health but also enjoying some of the others.”

Assuming Someone Is Unhealthy Based on Their Body

Shana_Spence_thenutritiontea2The Nutrition Tea/Facebook

The second is making the assumption “someone is unhealthy based on their body,” she explains. “Bodies are not business cards. If we're talking about health based on lab values or whether someone is eating nutrient dense foods or getting in more movement, a lot of folks in larger bodies are doing those things and have great lab values. And on the opposite spectrum, a lot of folks in thinner bodies don't have great lab values and don't eat nutrient foods or get in a lot of movement,” she points out.

“You cannot just look at someone and know much about their overall health,” agrees Collingwood. “Some of the fittest people are in larger bodies with really good health measures. And just because someone is thin doesn’t mean they are automatically healthy. They could have very little muscle mass and have high blood pressure, cholesterol, and glucose levels.”

Related: Courteney Fisher Shows Off Washboard Abs and Reveals 5 Ways to Get to Blast Belly Fat

Healthify Foods

Ice cream in a paper cup. Sweets and weekend walks.Shutterstock

She also regrets trying to “healthify foods,” she says. “The time and Energy I spent making black bean brownies or ice cream when I could have just enjoyed ice cream and brownies. If you want to swap out something or if you're interested in trying out a new recipe, that's fine, but feeling the need to do something based on what you read on the interwebs is something different.”

Collingwood thinks making recipes healthier is a good thing, “but definitely not all the time,” she says. :If you really want some full fat ice cream, chocolate or a warm chocolate chip cookie, do it!”

Telling People to Stop Eating Their Cultural Foods

Japanese cuisine. Sushi set on a wooden plate over dark stone background.Shutterstock

“Number four, telling folks to swap out white rice for brown rice in their cultural foods,” she continues. “My ancestors were probably rolling in their graves when I did this. Not to mention this is based on the whole idea that certain cultures and ethnicities are unhealthy.”

Some food swaps “can make a huge difference in calories or nutritional quality and some don’t really matter much,” says Collingwood. “When it comes to rice, there isn’t a big difference between white and brown, but for people who love their white rice it can ruin it for them. There are plenty of other places in the diet where you can make changes without needing to change everything, especially the cultural favorites.”

Related: 4 Easy Tips to Lose Weight, According to Dietitian

Only Shopping the Perimeter of the Store

Man,Shopping,,Supermarket,label,grocery, groceriesShutterstock

“And last but not least, number five, telling people to shop the perimeter of the store,” she says. “Never. Again. This is based on the concept that fresh is best and clean. Eating, no such thing. There are plenty of nutrients found in canned foods, packaged foods, and frozen food. If you like the taste of fresh, that's fine, but telling someone that how they're eating is wrong because they choose foods from a can or package is elitist.”

Collingwood “never did like this advice either,” she says. “Sure, the perimeter has some fresh stuff, but the middle of the store has whole grains, beans, canned veggies, etc. In today’s world it’s not realistic that people won’t be using convenience foods and there isn’t anything wrong with it!”

💪🔥Body Booster: When it comes to everything surrounding diet and nutrition, it isn’t all black and white and you don’t have to go to extremes. Shop the middle of the store, eat the cookie or the rice, and don’t categorize things as good or bad. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

50+ Fitness Coach Swears by These 8 Foods to Stay Fit and Strong

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Copyright lois.hughey.coaching/Instagram
Leah Groth
By Leah GrothJan 06, 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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✓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 trying to sustain your weight loss in 2025? It might come down to your diet, explains one expert. Lois Hughey is a weight loss warrior and coach who lost 15 pounds and kept it off. Now, she makes it her mission to help women over 50 “simplify nutrition and fitness” and regularly offers tips for sustainable fat loss in menopause on her social media feeds. In a new post she reveals the foods she eats daily to keep the weight off. “Top foods I eat on repeat as a 54-year-old nutritionist who has sustained 15lb weight loss,” she wrote across the Instagram video.

She Eats “Simple” But That “Does Not Equal Boring”

“I eat most of my foods on repeat, and they don’t vary that much. Keeping things simple helps with meeting calorie and macronutrient goals. I utilize a lot of seasonings and sauces to vary flavor, and I change up how I prepare my veggies based on the season,” she writes in her post. “Simple does not equal boring!”

RELATED: Top Nutritionist Says Stop These 7 Diet Mistakes for Fast Results

She Prioritizes Protein, Then Fiber

“Protein is always the first thing on my mind, followed by fiber (plants!). In menopause fat intake is super important to support hormone health as well, so ditch the low fat thinking from your 20s,” she writes. “Remember that for fat LOSS, the only 2 things that matter are calories and protein. To keep energy high, pay attention carbs (the quality ones) To support hormone health, eat healthy fats.”

To Lose Weight and Build Muscle, Choose Lean Proteins and Eat 1 Gram Per Pound of Goal Bodyweight

“To lose weight, choose high quality LEAN proteins and eat high volume foods like greens, peppers, tomatoes, cucumber, and berries. To build muscle, eat 1g of protein per pound of goal body weight and make sure you aren’t skimping on carbs. To maintain, have a nice balance of all 3 macronutrients,” she says.

Here Are the Proteins She Eats on Reap

Here are the proteins she eats on repeat:

  • Chicken breast
  • Chicken thigh
  • Rotisserie chicken
  • Ground turkey/chicken
  • Ground pork
  • Ground bison
  • Beef fillet
  • Shrimp
  • Extra firm, high-protein tofu
  • Greek yogurt
  • Cottage Cheese
  • Eggs/egg white.

“I don’t eat fish simply because I don’t enjoy it, but it’s an excellent source of protein (both canned and fresh),” she says.

RELATED: She Lost 40 Pounds and Kept It Off with These 5 High-Protein Breakfasts

Here Are the Carbs She Eats on Repeat

Here are the cards she eats on repeat:

  • Oats
  • Potato (white and sweet)
  • Rice
  • Berries
  • Apples
  • Cauliflower
  • Broccoli
  • Romaine
  • Spinach
  • Arugula
  • Kale
  • Brussels sprouts
  • Asparagus
  • Popcorn
  • Cherries.

Here Are the Fats She Eats on Repeat

Here are the fats she eats on repeat:

  • Olive oil
  • Nuts
  • Peanut butter and peanut butter powder
  • Chia
  • Avocado.

And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Nutrition & Diet

She Lost 42 Lbs With 5 High-Protein Meals

Liezl_Jayne_Strydom78
Copyright Liezl Jayne Strydom/YouTube
Christopher Roback
By Christopher RobackFeb 12, 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
✓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.

Finding balanced, filling meals that actually help you lose weight can feel impossible. But what if you could enjoy delicious food while still reaching your goals? YouTuberLiezl Jayne Strydom discovered the secret through years of food journaling and experimenting with healthy recipes. Now, with over 1.2 million subscribers, she's sharing her most effective dairy-free and gluten-free meals that helped her lose 42 pounds. Read on to discover her exact meal plan that you can customize from 1,200 to 1,800 calories.

Start Your Day with Protein-Packed Breakfast

"The key is keeping breakfast simple but satisfying," Liezl says in her post. Her go-to morning meal takes just 5 minutes: two eggs (or vegan egg replacer) sautéed with fresh spinach, served over two slices of 90-calorie toast with dairy-free butter. At around 400 calories, this protein-rich breakfast keeps you full for hours.

Energize Your Morning with Protein Coffee

Need your morning caffeine fix? Liezl shares her favorite 80-calorie iced coffee hack: "I love using soy milk because it's so creamy and packs 7 grams of protein." Simply combine ice cubes, half a teaspoon of maple syrup, unsweetened soy milk, and a teaspoon of instant coffee for a refreshing protein boost.

Power Through Lunch with Mexican-Inspired Salad

"This quick lunch always hits the spot," Liezl explains about her 400-calorie Mexican black bean salad. Combine cucumber, tomatoes, cilantro, avocado, and black beans with lime juice and olive oil. Serve with 140 calories worth of tortilla chips (about 21 chips) for a satisfying crunch.

High-Protein Breakfast Recipe (20g Protein)

"This breakfast hits all the nutritional marks," Liezl says. Recipe: Heat pan with oil, wilt 1 cup baby spinach. Add 2 eggs (or vegan replacer), season with salt and pepper. Serve over 2 slices of 90-calorie toast with 1 teaspoon dairy-free butter. Total calories: 400, Protein: 20g.

Protein-Rich Mexican Bean Salad (15g Protein)

Liezl's lunch creation combines: 1 cup cucumber, 1 cup halved cherry tomatoes, 1/2 cup black beans, 1/3 cup cilantro, 1/2 avocado, lime juice, and 1 teaspoon olive oil. "The beans and avocado make this incredibly filling," she notes. Serve with 21 tortilla chips. Total calories: 400, Protein: 15g.

Honey Chicken Meal Prep (25g Protein)

"This is my favorite meal prep recipe," says Liezl. Combine crispy chicken (or tofu) with honey-sriracha sauce (honey, sriracha, sesame oil, apple cider vinegar, ginger, onion powder). Serve with 1 cup basmati rice and sautéed green beans. Makes 4 servings. Total calories per serving: 400, Protein: 25g.

3-Ingredient Mango Protein Smoothie (25g Protein)

Liezl's favorite sweet snack combines 2 cups frozen mango, 1 scoop dairy-free protein powder, and 2 cups unsweetened almond milk. "It tastes like a milkshake but packs serious protein," she says. Total calories: 400 (or 200 for half portion), Protein: 25g.

High-Protein Iced Coffee (7g Protein)

A creative way to add protein to your morning coffee: Combine ice cubes, 1/2 teaspoon maple syrup, 1 cup unsweetened soy milk, and 1 teaspoon instant coffee. "The soy milk creates amazing foam naturally," Liezl shares. Total calories: 80, Protein: 7g.

Evening Protein Snack (8g Protein)

For late-night cravings, Liezl recommends 1 cup cucumber slices, 1 cup snap peas, 1/4 cup hummus, and garnished with fresh cilantro. "It's protein-rich and won't spike your blood sugar before bed," she explains. Total calories: 200, Protein: 8g.

Customize Your Calories

"We're all different and need different amounts of calories to lose weight healthily," Liezl explains. Here's how to adjust the meal plan:

  • 1,200 calories: Breakfast, lunch, and dinner (skip snacks)
  • 1,400 calories: Add hummus snack
  • 1,600 calories: Add mango protein smoothie
  • 1,800 calories: Include all meals and snacks.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Tips for Success

"The worst thing is feeling hungry while trying to lose weight," Liezl shares. Her tips for success include:

  • Prep extra portions while cooking dinner
  • Keep healthy snacks ready for hunger emergencies
  • Focus on protein-rich options at every meal
  • Listen to your body's hunger signals
  • Choose filling, nutrient-dense foods.

Getting Started

Ready to begin your weight loss journey? Start with one meal from Liezl's plan and gradually incorporate more as you find your rhythm. Remember, sustainable weight loss comes from finding healthy meals you genuinely enjoy eating. As Liezl proves, you don't have to sacrifice taste to achieve your goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Healthy Body

Coach Transformed Her Perimenopause: 8 Habits

Marci Nevin marcinevin
Copyright marcinevin/Instagram
Leah Groth
By Leah GrothFeb 11, 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:
✓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 starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

3 Ways Walking Targets Belly Fat Better Than Running

Autumn Bates
Copyright autumnelle_nutrition/Instagram
Christopher Roback
By Christopher RobackFeb 11, 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
✓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.

Struggling with stubborn belly fat despite logging miles of running? You're not alone. While many of us turn to running as our go-to weight loss solution, certified clinical nutritionistAutumn Bates has discovered a surprising truth: walking might be the key to finally targeting those stubborn fat stores. With over 600,000 YouTube subscribers benefiting from her science-backed approach, Autumn challenges conventional wisdom about exercise and weight loss. Read on to discover why your daily stroll might be more powerful than your morning run.

Why Running Might Be Sabotaging Your Belly Fat Loss

"Simply looking at weight loss from a calorie-restrictive approach does not work—at least not in the long run," Autumn explains in her post. While running burns more immediate calories, this approach can backfire. When you consistently create large calorie deficits through running, your body enters what Autumn calls a "semi-starvation state," leading to metabolic changes that make fat loss harder, not easier.

The First Way Walking Beats Running Your Stress Hormones

The first advantage of walking lies in its effect on stress hormones. According to Autumn, "When cortisol is high, it causes the body to become more insulin resistant, which makes it harder to actually tap back into fat burning." Excessive running elevates cortisol levels, particularly around the belly area. Walking, on the other hand, keeps stress hormones in check while still providing fat-burning benefits.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The Second Way Walking Wins Better Fat-Burning Mode

"What's specifically great about walking for fat loss is that it primarily uses fat as fuel because it is a lower intensity exercise," Autumn reveals. Unlike high-intensity running, which primarily burns glucose, walking taps directly into fat stores. This makes it particularly effective for targeting stubborn fat deposits, especially around the midsection.

The Third Way Walking Works Consistent Fat Burning

The third advantage comes from walking's accessibility. As Autumn points out, "You can go on walks multiple times throughout the day, schedule permitting." This consistent movement throughout the day helps maintain insulin sensitivity, which Autumn explains is crucial for fat burning: "When insulin is high, it causes the body to turn off fat burning. When it's low, it allows fat burning to turn back on."

The Practical Power of Walking

Unlike running, which requires special clothing and post-exercise showers, walking fits seamlessly into your day. "With a walk, you don't necessarily need to have on special clothes. You can have on your normal work clothes and just go out for a 10 or 15-minute walk a couple of times throughout the day," Autumn notes. This practicality makes it easier to maintain consistency—the real key to lasting results.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

The proof lies in the results. Autumn has witnessed "thousands of people who've lost 20, 30, 40 pounds just from walking instead of running for weight loss." These success stories demonstrate that sometimes the gentlest approach yields the most powerful results.

Start Your Walking Journey Today

Ready to transform your approach to fat loss? Start with short, frequent walks throughout your day. Remember, consistency matters more than intensity. By choosing walking over running, you're not just picking an easier option—you're selecting a scientifically-supported strategy for targeting belly fat and achieving lasting weight loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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