Pumpkin season is in full effect! Pumpkins are everywhere—and we’re not just talking about jack-o-lanterns and PSLs! This ultra popular fruit yields so many benefits that it’s considered one of the best superfoods of the season. As a nutrition mindset coach, I love to help people find delicious foods that they enjoy but that also provide optimum nutrients and fuel. Whether you roast pumpkin seeds, make pumpkin soup or find some other way to celebrate this tasty winter squash, the health benefits make it an ideal food to incorporate into your diet, especially when you’re trying to lose weight.

Here are five impressive benefits of nutrient-rich pumpkins.

1. Pumpkin Boosts Heart Health

Fall’s signature squash is loaded with fiber, antioxidants and vitamin c, which helps prevent and fight cardiovascular disease. Pumpkins contain high levels of potassium, which helps lower blood pressure and reduce the risk of heart attack and stroke. Pumpkin seeds also have...

Are you drinking enough water? If not, you run the risk of dehydration, which takes a toll on your body, both inside and out. Every cell in your body needs water to function properly. It helps regulate body temperature and metabolism, and can help transform your body. Proper hydration boosts weight loss by promoting healthy digestion and stimulating lymphatic drainage, which flushes the toxins from your system. Water also promotes healthy kidney function, lubricates muscles and joints, and hydrates our skin. When you don’t drink enough water, your organs suffer and can shut down. Your skin can appear dry and flaky, and you may experience constipation.

Adequate hydration is an absolute must! This means drinking six to eight glasses of water per day, which is especially vital during hot weather or during exercise. Drinking water can seem like a chore sometimes, but it’s all about mindset. Make it a goal to drink more water every day so that you’re adequately...

We’re smack in the middle of summer, which can be a very motivating time of year when it comes to weight loss and getting in shape. As a nutrition mindset coach, I get a lot of inquiries all summer long. Whether it’s the onslaught of potential bikini and swimsuit moments, summer parties, weddings or all the outdoor activities coming into play, I advocate taking the time to get healthier, no matter what time of year.

Here are a few tips to help you stay on track with your summer meals.

1. Avoid Multitasking

Tempting as it is to do some work, scroll social media or stream your favorite show while you’re eating, don’t do it! The American Journal of Clinical Nutrition performed studies that found that multitasking leaves people less satisfied and more likely to overeat. Step away from the computer, put down that tablet and eat mindfully. Savor each bite and enjoy whatever company you have, even if it’s just your own.

2. Plan Ahead

One of the most...

Summer is around the corner—which means summer bodies are coming out in full force! Many of us feel pressure to get in better shape for the season since hotter weather often means less clothing. Don’t let it stress you out—instead, embrace a mindset for exercising that will transform your body and your life.

Exercise is the clearest path to improving physical fitness—and it helps with weight loss and improving your overall health as well. It’s essential for building leaner, stronger muscles that burn more calories and fat. Working out also releases endorphins that provide a natural high that elevates our moods and makes us happier overall.

Yet despite how wide-ranging the benefits are, it can be hard to exercise as much as we plan to on a weekly basis. If you’re having trouble sticking to your fitness goals, read on for some excellent tips from our nutrition mindset coach to help you stay on track for better health and reaching your fitness goals....

If you’re trying to transform your body, one of the best things you can do is work out regularly. A solid exercise program will boost and expedite your efforts while improving your overall health. Below are some tips for maximizing those workouts so you can hit your weight loss goal that much faster. If you are just starting to exercise after a hiatus, please be sure to check with your physician to make sure it is safe for you to work out.

1. Get Support

A solid support system is an excellent way to stay accountable. Enlist one of your friends as a workout buddy, invest in a trainer or work with a nutrition mindset coach. A workout buddy will help you stay committed to your plan—you’ll be less apt to leave someone else hanging when you made an appointment to meet for a run. Hiring a trainer is a great investment as they’ll help you develop the most efficient workout and properly set goals, while teaching you new exercises. A nutrition mindset coach will teach...

Lean protein plays an important role in weight loss. It’s an essential part of many popular diets because it offers a variety of benefits. A protein-rich diet can result in pounds lost and a better-looking body that works more efficiently. It's a favorite among every nutrition coach and weight loss specialist for the reasons below.

It’s Filling

One of the best things about lean protein is that it fills you up and curbs cravings. When you eat it, it impacts the hormones in your body that control hunger. It decreases ghrelin, a hormone that stimulates your appetite, and boosts production of leptin, a hormone composed by fat cells that reduces hunger. Lean protein also promotes healthy digestion by slowing it down—this is why you can feel full for hours after eating it.

Increases Calories Burned

Digesting food actually burns calories. The thermic effect of food is a measurement of how many calories it takes to digest a particular food item. Since lean protein takes...

One of the best ways to eat healthy and stay on track with efforts to lose weight and get healthy is to prepare food at home. Whether you want to make all your meals at home, pack lunches to take to work or just prep a few meals per week, the following tips from our nutrition mindset coach will help you prepare your meals in the healthiest way possible.

1. Season Creatively

Too many times, we reach for the salt when we could add zest to our meals with spices and seasonings that provide health benefits. Research shows that Americans consume much more than the maximum FDA-recommended amount for sodium, which is 2,300 milligrams per day. Too much sodium causes bloating and wide-ranging health issues. Why not swap out the salt for some healthy spices and seasonings? Many herbs and spices boost the metabolism and yield antioxidant benefits, such as ginger, garlic, oregano, basic, rosemary, cumin, cayenne pepper, red pepper, sage, turmeric, cinnamon, and parsley, among many others. When...