blue tape measuring on clear glass square weighing scale

Do Diets Work for Weight Loss?

We have probably all at some point in our lives been on a diet. Weight loss is a very popular topic in United States culture, particularly after the holidays once the new year starts. It is estimated that 45 million Americans go on a diet every year1. The US diet industry is worth about $72 billion dollars and companies spend billions of dollars annually promoting their products2. However, do diets really work for weight loss? While dieting may work for short term weight loss, most diets are largely unsustainable. As a result, the dieter commonly gains the weight back and sometimes even gains more weight. For those looking to lose weight, making sustainable, healthy changes are best in order to achieve weight loss that is sustainable. This post will discuss different popular diets that are commonly used for the purpose of weight loss and why sustainable, healthy eating behaviors are best for sustainable weight loss.

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Food & Wellness Holiday Gift Guide

The holidays are right around the corner. This Food & Wellness Holiday Gift Guide is great for a friend or family member who is a health & wellness enthusiast. It’s also a great time to stock up on a new kitchen gadget or other food & wellness products that you may be able to find on sale during the holiday time.

My Food & Wellness Holiday Gift Guide includes some of my favorite kitchen gadgets as well as some more sustainable and non-toxic products. This list includes a variety of items, both big and small. It also covers a wide price range and gift items are listed from least expensive to most expensive.

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assorted fruits in bowl

Easy Ways to Add More Fruits and Veggies To Your Breakfast

It’s no secret that fruits and veggies are nutritious foods. They are rich in vitamins and antioxidants that are so beneficial and necessary for our bodies to properly function. Consuming the recommended amounts of fruits and vegetables, in conjunction with a healthy diet, can help reduce risk for chronic diseases, such as heart disease, type 2 diabetes, and obesity. According to the 2015- 2020 Dietary Guidelines for Americans, adults should eat 2 cups of fruit per day and 2 1/2 cups of vegetables per day1. However, according to a study done by the CDC in 2017, only 1 in 10 Americans are meeting their fruit and vegetable needs2. So how can we increase our fruit and vegetables intake? Let’s start with breakfast. See below for three easy (and delicious!) ways to add more fruits and veggies to your breakfast.

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Is The Keto Diet Healthy?

Since I’ve started studying nutrition, hands down the most common question I get asked is about the ketogenic diet for weight loss. I’ve previously discussed this on my instagram story (@wellbymel_), but since I get asked this so often, I also wanted to write a blog post on this topic- Is The Keto Diet Healthy? This post will discuss the ketogenic diet and some considerations for the diet when used for the purpose of weight loss.

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jars with delicious bright lemonades and straws on table

Whole Fruit Versus Juice: Which Is The Better Option?

You may be thinking: if juice comes from fruit then fruit juice and whole fruit must be the same nutritionally. However, when comparing fruit juice versus whole fruit, whole fruit is the nutritionally superior option. This may be surprising considering the popularity of juice bars and juice cleanses and their association with health. Drinking 100% fruit or veggie juice is not an unhealthy option. In fact, fruit and veggies contain antioxidants and vitamins and drinking juice is a means of getting these beneficial nutrients. However, when given the choice between whole fruit versus juice, the whole fruit is the better option. Here’s why…

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Great Groceries to Stock Up on During Quarantine

During this COVID 19 quarantine, many of us may find that we are at home cooking much more than usual. If this is not something that you are used to doing, it may be a challenge to navigate what groceries to purchase at the grocery store. I wanted to share some of my favorite groceries to purchase that I find tend to last awhile. Not all of these groceries are nonperishable, so be sure to check the sell by date to ensure it is safe to eat!

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How To Brew Kombucha

I love kombucha. Kombucha is a fermented tea drink that contains probiotics. It is a refreshing carbonated drink to have during the day that contains the perfect level of sweetness. I even like using kombucha as a cocktail mixer. I love drinking kombucha, but I don’t love the cost. I’ve seen kombucha sold anywhere from $3 to $7 per bottle. If you’re drinking a bottle of kombucha everyday, this adds up quick. I learned how to brew kombucha as a cheaper method of obtaining kombucha. I am by no means an expert, but I’m going to share the process that I follow to brew kombucha and I’ve found the results to be pretty consistent. 

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Homemade Sweetened Almond Milk

I recently shared a post on how to make plain, unsweetened almond milk and some of the benefits and drawbacks of making your own almond milk. If you missed it, check it out my previous post here. Homemade almond milk is an alternative to store bought milk and is also very easy to make. Plain, unsweetened almond milk tastes pretty bland by itself (it tastes like almonds). This bland taste is not surprising as it is only made with two ingredients- almonds and filtered water. If you prefer a little more flavor you can sweeten the almond milk and make this homemade sweetened almond milk. This almond milk is sweetened with fresh medjool dates and cinnamon and contains no refined sugar.

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How to Make Almond Milk

Almond milk is a staple in my kitchen. I use it in my morning lattes, my smoothie bowls, and oatmeal. If you’ve followed my blog for a bit, you know that I LOVE smoothie bowls! However, store bought almond milk tends to be highly processed. Because of this, I wanted to try making my own almond milk. It’s something that I have wanted to do for a while and it was seriously so easy! The craziest part? It actually tastes like almonds.

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