What's up with ultra-processed food?

With the health caucus In D.C. a couple of weeks ago and the petition of over 400,000 marched to Kellogg's asking for them to drop the artificial dyes / ingredients in MI last week, "ultra-processed" food seems to be on most people's minds lately.


And for great reason!


You might be asking, “What’s the big deal?” First off, let’s clarify what we mean by “ultra-processed.” The term refers to foods that have been significantly altered from their original form. These are often loaded with additives like sweeteners, preservatives, colorings, emulsifiers and flavor enhancers. Think of your favorite convenience foods: instant noodles, sugary cereals, middle aisle bread, frozen dinners, crackers with 25 ingredients.... They may taste good and be super convenient, but they come with a hidden cost. 



It's pretty wild that we as a society have gotten to the point where we often don't know what's in the food we eat. We'd never take a random pill from a stranger but when we aren't aware of what we're consuming, that's pretty much what we're doing!



Ultra-processed foods got a shout out or 2 in this poem I recently wrote and shared on Instagram.

Examples of Ultra-processed Foods:

• Most pre-made drinks and sodas

• Packaged snacks (think chips and cookies)

• Instant soups and noodles

• Processed meats (like hot dogs and deli meats)

• Ready-to-eat meals

• Many (not all) foods sold in boxes or bags -- check ingredients

• Most food items with more than 5 or 6 ingredients (exceptions? Sure! Example: If you find a pre-made tomato sauce with 10 ingredients and they're all ingredients you'd use if you were to make it yourself in your kitchen -- like tomatoes, veggies, olive oil, spices and herbs -- that would be considered more minimally processed)

Research shows that ultra-processed foods can contribute to a variety of health issues, including:

1. Weight Gain and Obesity: Ultra-processed foods are often high in calories and low in nutrients. They can lead to overeating because they’re engineered to be hyper-palatable—meaning they hit all the pleasure points in our brains. They're actually designed to hijack your hunger hormones and bypass your satiety signals. Not only that, but our body senses that we're still missing the nutrients that were missing / stripped from the ultra-processed foods so hunger and cravings stay high until that threshold has been met as well.
   

2. Metabolic Syndrome: This cluster of conditions (high blood pressure, high blood sugar, excess body fat around the waist, and maladaptive lipids / cholesterol) has been linked to diets high in ultra-processed foods.
   

3. Inflammation: Studies suggest that these foods can promote chronic inflammation in the body, which is a root cause and risk factor for many diseases.
   

4. Gut Health Issues: A diet high in ultra-processed foods can negatively impact gut microbiota and the integrity of the gut lining, potentially leading to digestive issues, affecting mental health, metabolic function and other health and body composition goals.

This is YOUR life. You don’t have to give up your favorite foods or throw away everything in your pantry. Instead, you might think about searching for a less processed alternative when you finish the containers / packages you currently have. If working within a tight budget, I find making some more food at home helps offset some of the additional cost of purchasing some higher quality convenient items. Example: maybe you swap your Ritz crackers for Mary's Gone Crackers (costs more) and take jam off next week's grocery list, making your own from some fruit and chia seeds you already have in your home (saves $).


Here are some simple swaps to help you transition to less processed versions while keeping things tasty and enjoyable:

1. Instead of Sugary Cereals: Try oatmeal with egg whites or protein powder mixed in and nuts or nut butter. You’ll get more fiber and nutrients without the sugar crash.

2. Instead of Packaged Snacks: Go for whole fruits with nuts or seeds, veggie sticks with hummus, or homemade popcorn seasoned with your favorite spices and an organic meat stick. They’re satisfying and nutritious.

3. Instead of Instant Noodles: Opt for lupini bean or lentil pasta or quinoa tossed with your favorite vegetables, protein source and a homemade sauce. It’s quick, easy, and way more wholesome.

4. Instead of Processed Meats: Choose fresh, lean proteins like chicken, fish, or legumes. They’re versatile and can be seasoned to fit any dish / cuisine.

5. Instead of Frozen Meals: Make a batch of your favorite dish (like chili or stir-fry) and freeze portions for busy days. You’ll know exactly what’s in it.
   
   

Bonus: These tips won't keep you tied to the kitchen and will likely also save you money as you make progress on your optimal health and body composition goals. Transitioning to less ultra-processed foods doesn’t have to be daunting. It’s all about making informed choices and enjoying the progress. 



Be creative about reducing ultra-processed foods in your life and ... enjoy the increased vibrancy!



XO,
Tara



P.S. If you need help achieving your health + body composition goals, there are two ways we can work together:

1) 1:1 coaching (spots are limited... fill out this application if you are ready to commit.

2) TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. Waitlist is open now for the January round.

Things I'm loving this Summer

These 7 things are on repeat for me this Summer.

1. Basil seeds. These tiny little black seeds look just like chia seeds and can be turned into a pudding just like chia seed pudding. They can also be sprinkled on everything from yogurt, to oatmeal, to fruit salad, to cottage cheese to desserts. What I love about them is that they have 15g of fiber per serving (which is 2 T), 5g of protein and are a good source of omega 3s. Yes please! With most people coming in way under the minimum recommendation of 25g of fiber daily for women, this helps me reach that goal very easily.


2. Lumebox. I love using this thing year-round but there are certain benefits specific to Summertime. For one, it helps prepare my skin to be out in the sun and reduces sunburns. Also, using it after sun exposure helps my skin to heal any damage. It's great to speed recovery and healing time on things like mosquito bites and because of the way it improves at the level of the mitochondria, it helps with things like blood sugar management and metabolic rate -- things I'm mindful of in all seasons, but Summer is no different. Also, if your daughter stubs here toe on a lounge chair by the pool and it's suspected broken, the lumebox can be used to speed up healing then, too. ;-) This link gets you a STEEP discount that will show up once you go to check out. Enjoy!


3. Vitamin C. I mix 1 tsp into 1 cup of filtered water and add to a spray bottle. We use on our skin after pool use but before showering to help neutralize the detrimental effects of the chlorine.


4. Active skin repair. My sweet sweet mama had brain surgery to remove a tumor exactly one week ago and I've been spending lots of time in the hospital. If you know me, you know I do not use hand sanitizer. Instead, I prefer to wash my hands with soap and water. Active skin repair is great to keep in my purse for cuts, scrapes, rashes, sunburn but I will also use in place of hand sanitizer when necessary as it can help kill germs without disrupting the skin microbiome.


5. Reusable water balloons. This isn't really a health thing unless having something on hand that might entertain your kids while they get their sunshine, grounding, sensory play and exercise and while you get some in work (or relaxation or play with them) counts. We purchased these for our kiddos' last day of school and surprised them with a celebratory water balloon fight. They've been used many times since!


6. I own this bathing suit in 3 colors / patterns and rotate. They are inexpensive, cute and stay in place (except for certain diving board shenanigans). Anytime I share a cold plunge video or something wearing one, I get DMs asking where I got it, so here it is. :-)


7. I own this hat in 4 colors / patterns and practically live in them in the Summer. Again, inexpensive, cute. I wear the heck out of them with intense workouts, beach, pool, bike rides, boating, top down on Jeep, etc. and they've all held up so far! I love that I get some sun protection on my face and that I can have a high or low ponytail or bun with it on.



These 7 things are each, in their own little way, making my Summer easier / healthier. Hope your Summer so far has been exactly what you are needing it to be. <3 



XO,
Tara



P.S. The waitlist for the September round of TRANSFORM: Body + Mind is open. It's for those with fat loss, muscle-building, or "toning up" goals who want to achieve those goals without dieting and while focusing on cutting-edge health optimization at the same time. Hop on it if you want to stay in-the-know and receive a discount code when the cart opens. Get ready -- we do things in a wildly different way! 

"I eat clean and workout but am not getting results."

You eat clean. You workout. But you're not loving your results.

What gives?



Does this sound familiar? I hear it all the time. People email me, DM me and say this. Here's the deal ...



It means almost nothing to me when someone says they "eat clean" and / or that they "workout". The reason is that the nuance matters. A LOT.


What does "clean eating" mean to them? What types of things do they eat? What types of things are they avoiding? What times do they eat? How much food? Are they meeting their micronutrient needs? What's the balance of their meals like? Are they getting enough protein per meal? Across the whole day? Enough fiber? What kinds of fat are they getting? How many intentional carb servings per day? How much alcohol? What’s their blood sugar management like?



One can consider themselves a "clean eater" (most people are referring to eating minimally processed foods when they say this), yet still be eating in a way that tells our body to store excess body fat and / or keep the current amount of excess body fat. We’ll know that to be the case when we have fat loss resistance. Our body doesn’t do that by accident. If it’s happening, it’s happening for a reason.



The same can be said about those who say they "workout". I love it because any exercise is better than none, right? But also, chances are there are things we can do to optimize your routine to get a bigger bang for your buck if you’re not happy with where things are at.



What types of workouts are you doing? How often? What's the intensity like? What are rest / active rest days like? How sedentary are you between workouts? How much strength training are you doing? Is it a progressively overloading + comprehensive program? How much steady state cardio? What about sprint level cardio bursts like HIIT for VO2 max improvement? How much overall movement do you get each day? Do you have a plan that feels very manageable inside your full life and one that you’re able to be consistent with even during hard or busy weeks?



Nuance.



When I get emails or DMs saying, "I eat clean and workout and just can't get the results I want" it does NOT tell me your body is broken (even when people tell me that’s the conclusion they’ve drawn). It tells me we have some information to get through and tweaks to make so you can and will finally get those results you've been spinning your wheels for.



A few notes to keep in mind if this is resonating:

1) Eating too much "clean" food for your current metabolic rate will lead to fat gain or fat loss resistance.

2) Cutting back on food with a slow metabolism instead of boosting your metabolism first can be a dangerous choice. The goal shouldn't be to enter a calorie deficit no matter how low it needs to be. The goal (for health optimization PLUS body recomposition) should be to boost your metabolism to a healthy and robust rate so that when you do dial back slightly, you're still taking in a very nourishing and satiating amount of food.

3) Eating too little in general or too little of one or more components (like protein, for example) can actually interfere with your fat loss goals as well. Starvation mode isn't a thing, but metabolic adaptation is. This means your body will 'cut corners' so that it can learn to run itself off of the smaller intake amount without dying. Your heart will keep beating and you'll breathe but your thyroid might start to down-regulate, energy levels will decline, you may notice things like brain fog, muscle will start to waste away and healing won't be as efficient.



To start:

1) Make sure you're eating 30+g of protein in each of your 3 meals per day.
2) Strength train 2-4 days a week to maintain or add muscle (and increase metabolic rate and carb tolerance).
3) Go for a daily walk.
4) Work up to at least 25g of fiber daily.
5) Prioritize sleep quantity, quality and consistency (no big swings in bedtime from weekdays to weekends).



If you need more targeted help with your health and / or body composition goals, check out my 1:1 coaching program details. Spots are very limited as it's all customized and a very high touch program but I have clients graduating out of the program often, so spots do open up fairly often. :-) It's first come, first served. Fill out the interested form if you're ... interested (haha) and I'll get back to you shortly with more information and expected timeline.



XO,
Tara

The Big 10

"My metabolism hurts!"

What if we said that? It would certainly help us get to the root of the issue, wouldn't it? This kind of reminds me of this religious saying that I'm going to butcher here because I'm paraphrasing but let's try ...



A man gets caught in torrential rains. His house is flooding and things are looking grim. He prays to God to help him. A man in a rowboat comes by and yells for him to get in. "No thanks", he says, "God will help me." The rowboat continues on. A motorized boat comes by next. "Jump in. I can get you out of here right away." "No thanks. God will save me." The motorboat passes. Next, a helicopter flies by with a rope dangling, asking the man to hold on tight. "No thanks. I've prayed to God and I'm waiting." The man dies and goes to Heaven. He says, "God, I believed in you and you let me die. What happened?" God says, "I sent you a rowboat, a motorboat and even a helicopter. What more did you expect?!"



I share that story because it reminds me a bit about how many people feel about their bodies, as well. Typically, before we are diagnosed with chronic disease, there were signs and / or symptoms. And when we understand a bit about how our body works, we can recognize those signs and symptoms as being helpful messengers sent to save us and often turn things around.



We say our knee hurts when we've injured it.
We said our head hurts when we have a migraine.
But we never say our metabolism hurts. Yet, we can assume our metabolism IS hurting if we have any of the following....



Excess body fat
Elevated fasting blood sugar
Elevated HgBA1C
High blood pressure
PCOS
Elevated insulin
Elevated triglycerides
Low HDL
Large waist circumference
Elevated triglycerides-to-HDL ratio
Elevated CRP or uric acid
Cravings
Get "hangry"
Hunger and fullness signals out of whack (for some it's low hunger and for others it's excessive or insidious hunger)
Mood disorders and certain other brain metabolic issues (most behavioral / "psych" disorders have a link here)
Brain fog
Reduced muscle mass
Energy crashes



The most recent research tells us only 6.8% of American adults are considered metabolically healthy. And unfortunately, that's using pretty lenient ranges of what they consider normal. In other words, some of those 6.8% still have lab values that are concerning and will likely to lead to eventual disease if unchanged. If we looked at more optimal ranges, ranges that aren't concerning, I suspect that number to be closer to 1-2% of American adults.



I never pour this much time and attention into things out of our control. That feels like a terrible waste of time. The reason I share about these topics so often is because it is largely in our control. Despite genetics and certain things we can't necessarily control like certain environmental toxins, the VAST majority of our metabolic health is on our own shoulders. It's our responsibility. It can worsen at any time. And it can improve -- usually by A LOT -- at any time. The choice is ours. But first we have to recognize if it's even a problem.



If you're in the 6.8% of American adults considered metabolically healthy (or an estimated 1-2% in the optimal ranges as I discussed more about the criteria here), amazing! My guess is you put considerable time and effort into your health. Optimal health doesn't just happen. Keep going!



But if you're part of the 93.2% (or more like 98 - 99% not yet in "optimal" ranges), you can take steps towards reversing metabolic damage right now, today!



It's everything we talk about each week in my newsletter and what I share about everyday on my feed and in stories on instagram. I will continue bringing you tools, resources, tips, tricks, recipes, workouts, mindset strategies and everything in between. And before this blog gets too long, let me share this list:



Food
Sleep
Movement
Stress / fear / joy / radical acceptance
Toxins
Temperature
Light
Muscle
Mindset
Purpose + connection



These are what I call, "The Big 10". The 10 buckets we can each dig through and uplevel, little-by-little. When we get these buckets mostly right most of the time (perfection isn't a thing, nor is it necessary), we get our metabolic health in order. When we have a lot off with these buckets over time, we usually notice one or many of the symptoms and signs of metabolic disease.



What if you need help? You don't know where to start? Or you feel like you're trying things and doing things and not getting the results you want? This is common! The information that's 'out there' and being shared by most healthcare practitioners, blogs and social media accounts is terribly outdated and problematic. If you can, I hope you'll join us for this May round of TRANSFORM: Body + Mind. It's my 28-day metabolism course. We're getting to the root of metabolic dysfunction to improve health and achieve fat loss goals by tackling all of the buckets above in great detail and with a doable plan and all the help + guidance you need. Tomorrow is the last day to join. You get access Thursday. We start Monday. I'd love to help you. <3



If you can't join us for this round, stay with me here. My goal is to help as many people as I can regardless of whether we ever get to officially work together or not. I will keep the help coming via free avenues as well. Your metabolic health will shape the quality of your life. It's that important! 



XO,
Tara



P.S. Below -- people hardly ever notice "just" fat loss. There are typically improvements in energy, lab work, diseases, health markers and / or symptoms too. All of those signs and symptoms tell us something is off within the way the cell is powered up. This is metabolic dysfunction. When we get to the root of the metabolic dysfunction, all kinds of seemingly 'random' things start to improve. No promises ever because everyone is different, but if you decide to join us, I can't wait to hear what you notice in your own body!

Between the parties - PFF balanced meal ideas

It's party szn! (GIFT below)

Holidays, holiday parties, friends, family, coworkers ... have you had your fill yet?! :-P



You may decide to use some strategies for healthy holiday-ing this year or maybe you just want to indulge at the parties. Either way, you (and your family?) need to be eating in between all of those parties and plans too. This time of year, we often crave comfort but also ease. Add our goals (fat loss, healing, optimization) on top of that and what are you going to do?



Enjoy this holiday gift I made for you. :-). It's a big collection of meals that are all balanced for fat loss, blood sugar balancing and health optimization goals. I've included a whole bunch of 1 pan meals, stews, soup, a couple of smoothies / smoothie bowl, some warm breakfasts and a couple of super-quick (5 minute) options. They all happen to be free of gluten and dairy. Many are for omnivores (meat, seafood, eggs) and there are a bunch that are plant-based as well. 



Did I mention, they're balanced for fat loss and blood sugar balancing? ;-) That means they are great for recalibrating hunger, fullness and cravings in between the holidays and parties as well.



I hope you love it! And actually, I really just hope you use it. <3



If you're on the waitlist for TRANSFORM: Body + Mind, get ready for a lot more recipes balanced in a very specific protein / fat / fiber / carb way for your goals. Not only that, but you'll learn how to balance meals this way without needing recipes or a meal plan because who wants to always be following that?!?! Of course we cover lots more than nutrition too. Take a look at the details and hop on the waitlist if you're ready for a change in 2024.



XO,
Tara

How much body fat can you lose in 1 day?

Daily fat loss has an upper limit.

So what happens, then, if your caloric deficit is greater than the amount of fat you can lose in a day?



Are you sure you wanna know? It's not good.



Last chance to close this email and be none-the-wiser.



Ok, you got it ....



What happens is you lose lean (non-fat) tissue. You lose muscle, bone density, mitochondria. Your organs shrink. You lose brain mass. Say goodbye to some of your collagen.



The law of thermodynamics is strong with us. Eat less than you use up and you'll lose. Eat more than you use up and you'll gain. But that used to be where it ended. Now we know there's nuance. WHAT, exactly, are you losing? WHAT, exactly, are you gaining? 



Most people lose a mixed bag (some fat but lots of muscle and other lean tissue) but when they gain some or all of it back, it's almost entirely fat. This is usually NOT the desired intent or even something they were aware of!



So how much fat can you actually lose each day???



It depends. It depends on your size and current body composition / body fat percentage. It depends also on whether or not you're maximizing fat loss potential through all the things I talk about here in my weekly newsletters and over on instagram. For example, someone who has better blood sugar balance will be able to maximize daily fat loss potential, moreso than someone whose blood sugar is riddled with spikes and crashes. They are more of a "fat burner". Similarly, someone who is barely getting any sleep and not working on stress management will be more of a "sugar / carb burner" and will tend to lose a greater percentage of their weight as lean mass rather than excess body fat.



But I can tell you this ... it's not a lot and probably less than you'd like. That means the process should be slow. If it's fast, you're likely losing lots of precious lean mass (like muscle) and will be actually priming your body for a greater body fat percentage over time. 


So, fast weight loss isn't just not advised. It's not the fat loss that most people think they're getting! And it sets our body up for MORE fat gain and worsened metabolic health (chronic diseases) down the line.



To give some more context, if you're losing 5 lbs in a week or something, you're almost definitely blowing wayyyy past your maximum daily fat loss and burning through precious lean mass. Even less (2, 3, 4 lbs a week) can be problematic. Too fast and that's where damage is done.



Little caveat ... sometimes, especially in the beginning of some lifestyle changes, inflammatory water retention starts to go away. In this case the pounds might come off faster as a result of that process. That's not a problem and will be temporary.



Example: Person A has fast weight loss. Person B has slow weight loss (with attention to detail like strength training, protein, sleep, blood sugar control). Person B is almost always losing MORE fat than Person A, even though society will tell you otherwise. *Eye roll*


If fat loss is a goal of yours, keep this in mind!



XO,
Tara




P.S. This Friday will start the Early Black Friday deal for TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. We cover all the bases (nutrition, fitness, lifestyle) that will help you maximize your daily fat loss potential as well as focus on health optimization so you feel incredible all the while. <3  Enrollment will be open for just a few days because on actual Black Friday I will be decorating my house with the fam and making our traditional Christmas loops. So, I'm closing the cart before Thanksgiving. ;-) Here's how it'll work: if you enroll between 11/17 and 11/21, you'll be in for the upcoming January round. But not only that, you'll get early access to the whole course and all the materials on 11/22. You can check it out or even start early if you'd like! Make sure you're on the waitlist if you're interested. Waitlist people will get a discount code sent to them when the cart opens.

Stress Eating?

Has this ever happened to you?

You had a long day at work or at home and 5 PM rolls around. You're hungry, tired, stressed and still not sure what you're making for dinner. So, you mindlessly eat the opened bag of pita chips that are sitting on your counter b/c ... pita chips aren't so bad, are they?



And / or you pour yourself a glass of wine to sip on while you try to pull together a meal from whatever random ingredients you have in the fridge.



And / or you grab the pretzels but quickly move over to a pint of ice cream at 9 PM when you finally sit down on the couch to turn the TV on and your brain off.



This, my friend, is stress eating or emotional eating and it's superrrrr common. We have all done it at least occasionally and we are actually hard-wired to have this type of relationship with food. Because if we eat when we're stressed, we get a temporary bump in the pleasure molecules inside our brain. This makes sense! From a survival standpoint, we would have wanted to store extra body fat during times of stress to have a reserve for whatever might be coming.



But if you have current fat loss and / or health and longevity goals, repeating this pattern fairly often will get in the way of you reaching those goals.



What can you do?



Start by understanding your biology! The extra food is a form of self-medicating. It makes you feel good in the moment, but probably not so much afterwards, right? Bloating, cravings, excess hunger later or the next day, feeling out of control, not accomplishing goals ... not awesome.



Instead, pre-plan some options for ways to "self medicate" that help you feel better right then and there AND later. Excess food won't be it.



Eat a satiating, balanced meal. You might actually be hungry! Fill your body with what it wants and can use well. Protein, fat and fiber. You'll likely feel better right then AND later.


Take a walk. Maybe call a friend or family member to catch up with too, or just grab any and all family members to join. That'll make you feel better right then AND later.


Put on some music, take a few deep breaths, have some herbal tea. Better right then AND later.


It's not that you'll never stress / emotional / overeat again. But if you can cut it back drastically, what do you think that would do for you and your goals? How about your confidence?


Next time you're ready to mindlessly eat or drink, ask yourself what you need and what you can do that'll make you feel good both right then AND later. That's the definition of true self care. It feels good in the moment and still feels good later on.


You got this!


XO,
Tara


P.S. The Early Black Friday deal will start November 17th! The cart will be open for just a few days to enroll for the January round of TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. If you get in for this deal, you'll get access to the whole course and all the materials the day before Thanksgiving. You can dive in anytime and have a nice, big head-start before we officially begin together as a group in January. Make sure you're on the waitlist! The waitlist will get you a discount code. ;-)



P.P.S. If you need some more customization, accountability, hand-holding because of unique medical situations or you just know yourself well and this is how you work best, check out my 1:1 coaching program.

If I wanted to lose excess body fat before the end of the year, here are 4 things I'd start right now

No one waits around until January 1st to set goals anymore, right?

I really love that we're embracing the fact that we can upgrade anything we want about ourselves at any time. With the holidays getting kicked off a week from today with Halloween, it's the perfect time of year to begin to make a change. It's empowering to go off script a bit plus you can make progress on your goals while reducing cravings ... which comes in very handy around your kids' Halloween haul, during Thanksgiving dessert or that Wednesday night holiday party in December.



I have no current fat loss goals but if I did, here are 4 things I'd start doing right away:

1. I'd skip the calorie obsession because it leads to overeating. When we pick meals based on them having a lower calorie count, we are not getting enough of the nutrients that actually turn off our hunger. Therefore, whether later that afternoon or night or a handful of days later on the weekend, we will end up overeating. Instead, I'd be ensuring that I was getting enough -- protein, fat and fiber -- at each meal. I'd want this to be at least 20-30g protein, 10-20g fat and 5-15g fiber per meal (3 meals a day ... maybe with an afternoon snack too). This would make me feel nice + satiated and stop the food obsession, cravings, endless hunger and overeating episodes that feel like a willpower issue but are really just a biological issue.

2. I'd make sure my workouts weren't non-existent, mostly cardio, random, or being phoned in. The way muscle mass helps us have so much more flexibility with our nutrition isn't being talked about enough! More muscle means better blood sugar balance, extra fat burning 24/7 (yes, even when being a sloth on the cough or sleeping), and a higher carbohydrate tolerance. More muscle improves both health and body composition goals. I'd do this by strength training 3-4 days a week, following a comprehensive plan that gets all muscle groups, repeating that same suite of workouts each week for 8-16 weeks or so (not randomly switching it up) and making sure the last few reps of each set feels hard to complete. And then I'd progressively overload by increasing something (reps, sets, resistance) over time. Cardio is great for health, but I would not prioritize that for fat loss goals.

3. I would indulge with intention. I wouldn't swear off any foods for fear of messing up my progress, but I would also have a serious convo with myself about the truth about my indulgences. Am I saying I don't indulge often but when I go out to eat I have a burger with both buns, fries, and a drink? Or some bread from the bread basket, pasta with my entree and a little dessert? Hot cocoa season is coming up. And cookies. And pie. How much alcohol am I drinking on the weekends? And weekdays? Do I indulge at every party, date night, event, holiday...? Once I had that hard convo with myself about my indulgences, I'd then make sure I kept my favorites in while reining things in a bit. It's not deprivation if you're choosing what you want most over what you want right now. It's just a choice and you get to make whichever one you want in each situation.

4. Movement. Knowing 15% (sometimes more!) of our metabolic rate is based on how much we're moving outside of workout time, I'd get creative about how to start moving more. Can I ask my employer for a standing desk or just doctor one up myself by stacking my laptop on a bunch of books? Can I take that call or meeting on a walk? Can I sit on the floor and stretch while watching TV instead of sinking into the couch? Can I plan to walk each morning or lunch break? And if the weather is bad, what's my backup plan? Maybe one of those walking pads or under-desk bikes? Can I plan some family fun on weekends that involves being active ... like a hike, playground games, or after dinner walk or bike ride with whoever wants to join? If fat loss was a goal, I'd definitely not skip out on this and make my metabolic rate 15% slower as a result.

What else? Well if you need some more help, you might be interested to know I'll be briefly opening up early enrollment for the January round of TRANSFORM: Body + Mind around Black Friday. This will come with early access so you will have the whole course and all the materials to be able to utilize all of it starting in November!



If you have some diagnoses you believe are making your fat loss goals trickier or could use some customization or extra accountability, 1:1 coaching might be more your flavor.



Oh and if fat loss isn't one of your goals, that list is still a great one if you "just" care about longevity and optimal health. ;-)



XO,
Tara

Ever lose + regain the same 20 lbs?

Losing and regaining the same 5, 10, 20, 50 lbs over and over isn't fun.

But ya know what's worse? Realizing that the weight you lose and the weight you regain aren't actually equal. Most weight loss efforts are done in a way that includes lots of muscle lost alongside any fat. Oftentimes organs shrink during this unhealthy kind of weight loss too. Yikes! Yet when that weight is regained, it's typically almost entirely excess body fat gained. Rinse + repeat and you can see how you end up with a higher body fat percentage over time, even if the weight yoyos within a certain range. This can be a big problem for metabolic health and body goals. But there's also a way around this problem so you never have to deal with that again!



It's a big topic, so I recorded a video just for you for this week. You can listen like a podcast if that's easier ... no need to see my mug the whole time. ;-) Check it out right here.



As I mention at the end of the video, if you'd like to get help / support / guidance and an actual freaking plan that aligns with your goals thankyouveerymuch, feel free to check out more about my 28-daya metabolism-boosting course, TRANSFORM: Body + Mind and 1:1 coaching.



XO,
Tara

Fat loss: A learning series

You're a real catch... and I appreciate the heck out of you.

Just wrapped up another super-exciting launch at Tara Allen Health. One thing I typically do when I'm in 'launch mode' for that one week, several times a year is I tend to do more live videos on social media. My goals with this are 1, to share more context about what I do in the course and why I do it so differently. 2, I'm more present for those who have questions. And 3, I want to make sure that even if you and I never get to work together, you still have lots of actionable tips to implement on your own. If you're a TRANSFORM alum, these lives might serve as good reminders for you as well. ;-)



But maybe you missed them? So I wanted to drop them here in a blog this week. Feel free to select just the topics that sound interesting to you or listen to them all in order as a learning series. You don't need to stare at my face! Haha. Pop in some headphones and take me along on a walk, while you're doing housework or even just listen on your commute.



Only thing is ... all the talk about enrollment for TRANSFORM: Body + Mind being open is no longer applicable. Cart closed last week and we actually began yesterday. The next round will be in January though so don't feel like you missed out. You can now hop on the waitlist for that round if you'd like.



Ok, here we go ...


Episode 1. Is there more to the fat loss story than "eat less, exercise more"?

Episode 2. 6 things you're doing for weight loss that are backfiring

Episode 3. Fat loss goal of less than 10 lbs? Or want to “tone up”? Discussing 8 things specific to YOUR goals to keep in mind.

Episode 4. Fat loss goal of 10 lbs or more? Sharing 7 tips specific for you.

Episode 5. 7 reasons you’re giving yourself cravings and what to do about it.

Episode 6. The biggest mistake the weight loss industry is still making!


Hope this helps!


XO,
Tara

Dehydration and fat loss resistance?

If fat loss (or "toning up") is your goal, can dehydration be getting in your way?

The short answer is yes. There are many reasons why and I'm going to share some of those here today with you.



1) High levels of glucose can be converted into fructose (which favors fat storage rather than active energy production first and then fat storage). A few things to dissect here. This means if you consume sugar (which is 50% glucose and 50% fructose) or anything with high fructose corn syrup (like soda), you don't have to just deal with fat gain if there's an excess of calories. You'll be encouraging fat gain simply from consuming them. It also means if you're dehydrated, your body will likely get better at fat storage. This is because fat storage isn't just to store energy for later, it stores and releases water later too. So, dehydration makes your body better at fat storage on purpose as a survival mechanism. Think: the humps on a camel's back which are fat storage and serve the purpose of supplying water when broken down and in desert environments.


2) We become more resistant to leptin (meaning, we don't feel full when we 'should') when we're dehydrated. We get fluids from many foods we eat so if we're not drinking enough, our body wants us to eat more and it'll affect the hormones that tell your body whether it's hungry or full just to make that happen.


3) We use water for all of our cellular processes. If we have even just slightly less than we need, things will slow down to conserve. Metabolism slows. And good luck convincing your brain to do anything but sit still and watch Netflix then!


4) Activity performance, endurance, speed and strength all decrease with even slight dehydration. Your workouts then become less effective. 


5) Dehydration often leads to elevated cortisol levels, which tell the body to store more fat when it becomes a chronic issue so there's fast energy available for future 'high stress' moments. The preferred storage place for this fat is in the belly area.


So, what can be done about it?



For most people, most of the time, aiming to drink half your body weight in lbs in ounces of water per day is a great place to work up to. In fact, you can use a body weight you feel most comfortable at to determine this calculation because excess body fat isn't very metabolically active and doesn't require a whole bunch of extra fluid intake. Example: if you're 200 lbs but feel best around 150 lbs, use 150 lbs. Divide that by 2. That equals 75. If no contraindications, you can aim to get about 75 ounces of water per day.



What counts? I count caffeinated beverages as a wash but count water, seltzer, decaf coffee, decaf tea, and smoothies as part of my intake.



What else? Minerals / electrolytes determine whether or not our water intake mostly passes right through us or actually gets taken into our cells to hydrate them on the inside. Nailing this part down can help some people feel SO much better, more energy, less headaches, etc. If you eat out a lot or eat a bunch of processed food, you might be overdoing the sodium. But if you eat mostly real foods and cook for yourself and don't salt your food -- especially if you also sweat frequently -- there's a good chance you're not getting enough sodium. And it's not just sodium! It's also potassium, magnesium, chloride, calcium, phosphate ...



You have to come up with the best strategy for you and that'll depend on lots of variables! Be sure to run things by a trusted healthcare provider. I, personally, include electrolytes like LMNT or Relyte pretty much daily and feel a big difference in doing so. I might only have 1/2 serving if it's a day I'm not sweating much and 1 - 1.5 servings on a heavy sweating day (like a sauna sesh). You can also make your own electrolyte drinks at home without needing to buy any special products. I just highly recommend avoiding products like Gatorade or Powerade as much as possible because of ingredients like dye, flavor, sugar, artificial sugar, etc.



So drink up. Get minerals. And remove that barrier to fat loss (or just enjoy health optimization if fat loss isn't your goal)!



XO,
Tara



P.S. The waitlist for TRANSFORM: Body + Mind will be open for only 2 more weeks!! Hop on it if you're interested in doing this pre-summer round. I'm only running this course 1 more time in 2023 and it'll be in the Fall. This 28-day metabolism-boosting course is for those with fat loss, muscle-building or "toning up" goals who want to improve their health at the same time. Check out this link for details.

You're "doing everything right", right?

Sometimes it's not a lack of discipline that's derailing our progress, but misguided advice instead! Today I'm sharing 5 of the most common "healthy habits" I see people -- mostly women -- using for fat loss while getting no (or the exact opposite) results.

Next week — on Wednesday — the cart will be opening for the very first public launch of TRANSFORM: Body + Mind, my 28-day metabolism-boosting course. HOP ON THE WAITLIST NOW to reserve your spot and get a discount code when it's go time. ;-) 

XO,
Tara

What IS a portion of carbs? Protein? Fat?

Portion sizes can be confusing, right??

Even before you can implement balancing your meals and days with the right amount of portions that YOUR body needs to be at its best, you have to understand what a portion of each type of food actually IS.



I calculate customized portions for each of my clients based on many different factors. It's highly individualized and not a one-size-fits-all kinda thing AT ALL.



However, just starting to play around with being able to decipher portions is a great place to start! IN THIS VIDEO, I share 2 ways to do just that. One way for if you have a food label in front of you. And the other is for any other situation (home, restaurant, friend's house, vacation, etc.).



Did you find this helpful? I'd love to hear so I can consider that for future content. :-)



Happy day,
Tara

"Can you help me lose 100+ lbs?"

"Tara, can you help me lose 100+ pounds with your coaching program?"

I have a new client who recently asked this question. She loved the sound of my program and my coaching style, but was concerned that because she has a longer journey ahead of her than most (not really - it's a lifelong process for all of us, but it feels longer to her), that maybe my approach / lifestyle change just won't do the trick.



There's ONLY ONE way to lose weight / body fat. That's it. We name it different things, but it's actually incredibly simple (not easy). Let me explain in this video.



Whether you or I ever work together or not, if weight / fat loss is a goal of yours, please make sure you keep in mind that it always boils down to the same science. And that science can only be adhered to when all of the obstacles to change are removed and our brains are rewired to be on our team this time around. This is why my coaching is SO much more than the customized nutrition portions and customized fitness routine that I give each client. That's the simple stuff. But we dive deep into the rest.



If you know anyone looking to lose some body fat as a part of their plan to uplevel their health and lives, please share this with them. We can all overcome obstacles with the right tools and the right attitude. It's 2021 ... time we step up and take back the control to better our lives in whatever ways we'd like.



And if YOU are interested in securing a spot in my 1-on-1 coaching program, hit 'reply' to this email and I'll discuss next steps with you. Spots are always limited, as I'm very hands-on with my clients and would never overbook myself and interfere with that type of service. However, I have clients graduating often, so maybe you'll be next!?!


Health + peace,
Tara

2021, here we are!

Happy New Year!

2021 is here. Finally, right? But of course we won't get anything different by having the same habits.



If you're a list person like I am, you might already have a list of goals written down. Or maybe it's simply a word of the year. Maybe it's a certain feeling you're after ... gratitude / contentment. Regardless, if we take these intentions one step further we can set ourselves up for much better odds at accomplishing what we've set out to accomplish!



WATCH THIS 49-second video for more. :-)



Wishing you and your loved ones a very happy and healthy new year!



XO,
Tara



P.S. If you need help with your health / nutrition / fitness / healthy lifestyle goals, I'm here. It's exactly what I do and if you're willing to trust the process, I'm excited to help you finally get those lasting results you've been seeking for what seems like forever. No quick fixes. No 'diets'. No ridiculous restrictions, detox teas, or meal plans you must follow. Just a ridiculous amount of support, guidance, accountability... and a customized nutrition + fitness plan just for you.


Sound good? Are you willing and able to invest time and money into your health optimization? I can't imagine investing into anything better!! Our health, energy, moods, and productivity gained will help us achieve and enjoy every other aspect of life. But without health, it's tricky to find a work-around. Let's start where it matters MOST.


Here's some information about my 1-on-1, virtual coaching program (including before and afters and pricing).



IF you've read that and it all looks good, schedule your free call right here so we can chat and make sure it's the right fit.



2021 is the year you gain control back and feel vibrant and sexy! I mean, why not?!

How to run away from your goals

Some of us say we have certain goals, but don't actually know what it might entail to achieve said goals.



Some of us want what we want... while being comfortable the whole time and having an otherwise 'easy' life.



And others.... others do it differently. People who are successful at reaching their goals understand what it will take and they're willing to put in the work, even when no one is watching.



CHECK OUT THIS WEEK'S VIDEO for more about how most people end up inadvertently running away from their goals and how you can do exactly the opposite to finally make progress on yours.



XO,
Tara



P.S. Have you decided to end 2020 with some positivity? Maybe you are looking to get a bit leaner and healthier? Maybe you'd like to stop feeling so out of control around food and cravings? Maybe you want to finally commit to a home-based exercise program customized just for YOU.


And maybe you want ALL OF THE ABOVE (yeah....dream big!)



Did you know this is what I do for a living? I help all different kinds of people get from where they are right now to where they want to go. How? Through very targeted nutrition (never restrictive and always with room for FUN foods + drinks), a customized workout routine that can be followed from anywhere, and lots and lots of COACHING to get through the obstacles that derail most people -- time management, meal prep ideas, motivation, emotional eating, and lack of confidence that can make us feel less-than. If you've ever been curious about my 1-on-1 coaching program or would like to see details like the cost and some client before + afters, check it out! 

If you're having some guilt thinking about investing into your health, consider this: My top priorities are family, health, and career. When I do a quick audit of my calendar and finances, these 3 priorities are VERY much reflected as such. Is health a priority of yours as well? Does your calendar and budgeting reflect this yet? If not, it may be time to reconsider whether or not it's a true priority.


Whether you and I ever end up working together or not, I look forward to the day when you email me back and tell me you've moved your health to a top 3 priority spot. I know you deserve it. And I know you're here to love others for a long time and do great things ... that deserves your health as well!


If you'd like to chat about how you can be well on your way towards your goals long before we pop the bubbly and say au revoir to 2020, you can sign up for a free call so we can  make sure it's the right fit before moving forward. :-)

4 years to your dream body?!

Did you go to college or do you know someone who has?

You know that thing you - or they - did where they committed to 4 years or more knowing there would be no tangible results until graduation? 


There was no gradual payout system where you'd start making a little bit of your desired salary while still in school.


There was no money given back if you didn't succeed by your own hard work and consistency.


You were expected to show up and keep showing up.


Now let's think about your health and body goals...


Do you want to start seeing or feeling results shortly into a new program, diet, fitness routine? You'll only continue on if you are getting results on the timeline you want, right? So if you have to work hard for a month or two and are not getting immediate and rapid results....you, what... throw in the towel?


Image you did that in college? By month 1 or 2 you didn't have your degree yet, so you quit.



Our health and bodies are worth AT LEAST the amount of time, attention, money (all the things!) that you spent on college. Our health and bodies are worth showing up day after day even if the results aren't coming as fast as you want them to. Do you agree?


Come join me in my car as I discuss this a bit more. ;-)



XO,
Tara



P.S. You know what you get with me...and it's never a hard sell. I don't want to do that to you, but mostly, I don't want any clients who aren't motivated enough to seek me out. I don't want to convince anyone that they're ready for a change. If it takes convincing, it's not a good fit for my coaching style and program. Rather, someone who is ready to put in the work (EAGER even, albeit nervous) will soar in my program. Someone who has been thinking about working with me already, but keeps putting it off. Someone who is attracted to the slow and steady, work your butt off and feel like an absolute badass and role model at the same time vibe ... those are the ones that start coaching with me and optimize their entire lives, not just their health and bodies.


All that to say that I'm here. Even though I don't send you 42 sales emails a week. Even though I'm not tracking what pages on my website you visit so I can sneakily follow up by serving you an ad later on. ;-) If there's something about my emails, videos, or social media posts that resonate with you, it's probably because we feel similarly about how we want to rock this life of ours. I'll never be knocking on your door, but I will always leave mine open for you to walk through when you're ready. I'm UNBELIEVABLY passionate about helping you glow.


Here's more info on my 1-on-1 nutrition / fitness / health coaching program.


And book a free call right here if you've read through that and are ready to get started!

Sugar Cravings: 6 possible reasons and tips for each

Ever wonder where your SUGAR CRAVINGS come from?

Let me share the 6 most common reasons for them ... and, because that would be no fun to end it there... tips for dealing with each one.



Cool?



Check out my latest Workshop Wednesday video where I get into all the details on my instagram or facebook page. Couldn't upload the video this week...tech issues. But it's still hanging out on social if you prefer to watch and/or want more details.


1) Sugar rollercoaster. This is you if you have any blood sugar regulation issues such as PCOS, prediabetes, insulin resistance, or you just find yourself getting hangry often and not able to last too long between meals. 

Tips: Reduce sugar and refined carbs (like most bread, crackers, chips, pastries, etc.). Make sure your meals are balanced with plenty of protein, healthy fat, fiber, and vegetables. This will help elongate your blood sugar curve and prevent so many spikes and crashes. Also, don't forget to incorporate regular resistance / strength training into your days. Challenging your muscles turns them into sponges to soak up sugar out of the blood (preventing the spikes) and utilize them as fuel. You are making more room for the sugar and carbs, essentially. You can use weights, resistance bands, machines, or simply your own body weight to exercise. 

2) Lack of sleep. This interferes with hormones and hunger / cravings.

Tip: Prioritize both the amount AND the quality of your sleep. If you have young children at home that wake up in the middle of the night, make sure you are doing what you can...such as getting to bed earlier. More broken sleep is better than less.

3) Calories are too low. This could be your average being way too low and causing your body to scream for food by turning up your hunger and cravings...or, you're too low during the week and binging on the weekend. This is you if you think you 'hardly eat anything' but are not actually losing body fat. If you're not losing body fat, you are NOT in an energy deficit when days are averaged out. 

Tip: You do not need to count calories, but you do need to know that calories count. If fat loss is a goal, you need a low-moderate energy deficit. Not enough of a deficit? You won't make progress. Too much of a deficit? You body's survival skills (including increasing your appetite and cravings) will kick in and take over. 

4) Hormonal. Where are my menstruating women at? Have you ever craved sugar before that time of the month? I certainly have!

Tip: Allow yourself a smaller portion of a higher-quality treat, such as chocolate, if you'd like. Aim for no refined sugar or lower sugar options (such as very dark chocolate).

5) Habit. This is you if you want something sweet every night after dinner or every time you go to the movies, etc.

Tips: Swap the food for something else. Distract yourself. And delay your gratification by waiting at least 10 minutes between when your brain requests the treat and when you 'give in'. This will slowly start to train your brain that it won't always get what it wants, when it wants it. Sugar cravings begin to decrease over time as a result.

6) Mindset. You deserve a treat. You have been 'good'. You had a bad day. Does this language sound familiar? 

Tip: It's all about perspective. Listen up. I think you DESERVE to reach your goals. I think you HAVE been good and you DO have bad days sometimes. Which is precisely why I think you owe it to yourself to go for your longer-term goals. Kind parenting isn't about giving into all of our kids' whims, right? We're looking out for their greater good. Same goes for YOU. Being kind to yourself includes certain discipline. Not severe restriction. Not obsessive thoughts. But discipline. Flip the script here.



I'd love to hear from you if you have sugar cravings....will you leave a comment below and let me know which of these 6 categories you fall under? I'm happy to help!


XO,
Tara

Are you lying to yourself? (Self-integrity for the win)

The opposite of lying to yourself is self-integrity...

And I want to convince you today that that's exactly what you need more of in your life in order to accomplish your health and body goals. Cool?

Check out my latest Workshop Wednesday video where I'm discussing smoking, addictions, food, fitness, self-integrity, and how you can make a simple (but not necessarily easy) change RIGHT NOW that will put you right back on the path towards your goals.

Does that sound like it's worth the 10-minute video? ;-) 

Enjoy your day,

Tara

P.S. Only 2-ish more weeks left to purchase my healthy holiday desserts e-cookbook before it goes into the vault until next year. It contains 42 delicious, gluten-free, dairy-free, refined sugar-free recipes that will become staples in your house for years to come! Yes, I'm that confident about these. ;-) There's something for everyone with a variety of flavors and types. Plenty of baked goods like cookies and brownies, but also stovetop, slow cooker, and NO bake options for when you're in a rush to get 'er done.

Grab your copy right here.

Does your timeline need to go?

Does your timeline need to go??

The holidays are upon us and everyone and their mothers are talking about having a snack before you leave the house so you won't overindulge at the holiday party.



It's not that that advice is bad, but just that its probably something you hear a million times - especially this time of year, am I right?!?



I want to share a less popular opinion about how you can stick to your goals during the busy holiday season. And it has nothing to do with snacks...and everything to do with your unrealistic timeline.



By the way, did you know that the version of you that you can SEE and FEEL today is the result of the habits you had 2, 3, 6, 9 months ago?! It's true. There is a huge lag time in your habits and the outcomes showing up.



I'm talking about both of these topics and how they are related in my latest Workshop Wednesday video (below).



For those of you here in the United States (where I live), Happy Thanksgiving!! Enjoy it. No guilt about food. No playing small or letting others make you feel crappy at the dinner table. You do you. Are you a kind person? Awesome. Beyond that, your life and decisions are none of their business. ;-) (Just a reminder for those that have trouble on this holiday. It's pretty common).



XO,
Tara


P.S. Are you in need of a last-minute / healthified / gluten-free / dairy-free / DELICIOUS dessert to make for the holiday? I've gotcha covered! My new cookbook, Smart Cookie: Healthified Holiday Desserts, is available and full of all kinds of recipes (42 of them!). There are lots of baked goods, but also plenty that involve the slow cooker, stovetop, or are NO BAKE. It's instantly downloadable and printable, so no waiting for the Amazon delivery person. ;-) GRAB YOUR COPY HERE.