TKM BLOG
The savviest health, wellness & diet tips, topics, trends and education
Protein is a must in each and every meal – it helps reduce calorie intake by promoting fullness and reducing overall appetite. Protein may even speed up your metabolism, decrease body weight and fat, and help control hunger hormones. It’s important to include smart proteins, and protein smoothies are an easy way to add protein into your diet.
100 calories of cookies are not the same as 100 calories of broccoli. Different foods have incredibly different effects on your hormones, metabolism, hunger levels, cravings, the number of calories your body burns and your ability to lose overall weight. Add these ten TKM approved foods into your life today to help support your weight loss goals.
It can be quite overwhelming to know which ever-changing health claims are backed by research and which you should definitely say no thanks to. Low carb. No carb. Gluten-free. Fat-free. High-fat. Protein only. Fasting. Blood type. Keto. Paleo. The list goes on and on. A plant-based diet is widely supported and focuses on eating fresh, whole ingredients. Research shows filling the body with minimally processed plant-based foods improves overall health and stimulates weight loss.
Water plays a major role in all aspects of our lives and is vital to our health and vitality. Our bodies contain around 60% water. But as wonderful as water is, water retention is not a great feeling and hinders most people from feeling their best. Getting rid of water retention and water weight is an important first step to any weight loss program especially if you want to feel light, energetic, lean and healthy.
When it comes to talking about nutrients that are a must for a healthy body, fiber is almost always part of the conversation. However, fiber is not always well understood. Most people find it quite confusing to define fiber, recognize the types of fiber and the foods that contain each type, and know how much is needed to reap the benefits.
Should juicing be part of your lifestyle and diet? Is juicing good or bad for you? Are the incredible nutritional claims the real deal? Read on for the top four juice benefit claims – Are they myth or reality?
Paleo and Keto are two very popular diets and both promise to help you lose weight and improve your overall health. What are their similarities? What are their differences? Which is better for helping you reach your weight loss goal? Let’s dive into what these two very much in-the-news diets truly are about and discover which may be better for your overall health.
The trick to turning off constant hunger is choosing the right foods that keep us full, satisfied and give our body the fuel it needs to get through a busy day. Here is a list of 10 eat smart ways to turn off hunger and finally lose that weight easily. Let’s do this!
Basically, intermittent fasting is an eating pattern (not really a diet at all) that rotates between periods of fasting and eating. People around the world are using this eating pattern to lose weight, improve overall health and even simplify a healthier lifestyle. Many studies show that in addition to weight loss, intermittent fasting can have incredible effects on your body, brain, and even your lifespan.
A new diet fad seems to pop up by the minute and disappear even quicker. Obesity has become one of the world's biggest health problems. So it comes as no surprise that many new diets emerge to try to combat this, including the ever so popular ketogenic diet.
Sorry sweet tooth, sugar is probably the single worst ingredient in our diets. The harmful effects of eating too much sugar are not only terrible for your body, but the harm goes way beyond empty calories.
Choosing the right foods can lower blood pressure, cholesterol levels, inflammation and triglycerides. The Karina Method is an extremely heart healthy diet that is filled with good-for-your-entire-body foods. Including these seven TKM foods into your diet will support your best heart health.
If you’re like nearly every other human on earth, you care about your long-term health, which means you should be taking a second look at your vitamin D intake. FYI: Most of us aren’t. It may be time to add more vitamin D into your diet.
One of my favorite sayings is, “You are what you eat.” Why not choose those foods that nourish every cell, increase your chances of staying healthy, support your overall health and wellness and create a body filled with vitality? Use this as a Vitamin “ABC” with food musts for your diet. Eat the rainbow and you’ll reap the benefits.
Food trends come and go more quickly than you can add them into your diet, but these five new trendy superfoods may be sticking around for a while. It’s time for kale, goji berries and quinoa to make room for these new attention seekers in town. These superfoods are packed with amazing nutritional benefits that earn them the buzzworthy hype. Get excited!
As an Integrative Nutritionist, I’m no stranger to helping women battle through weight loss struggles, poor body image, food addictions and the life long battle with yo-yo dieting. However, if you asked any one of our three children to define the word, diet, each would say something about healthy eating.
Breastfeeding has incredible benefits for both mom and baby. It comes as no surprise that it’s super important to eat healthy while breastfeeding (and beyond!) Follow my top breastfeeding diet recommendations to make sure you’re covered on all nutritional needs during this important and special time.
With back-to-school and the non-stop schedule that fall brings quickly approaching, it’s important to be as prepared as possible. This includes knowing smart foods and snacks that will give your kids (and you) the energy and nutrition needed to get through the busier days ahead with long school days and after school activities.
Do you have both a beautiful new baby and the baby weight to show for it? Getting back to your pre-pregnancy weight after baby can oftentimes be a frustrating battle for many women. But it’s so important to get your body back to a healthy weight after delivery.
During pregnancy, it’s natural to have increased anxiety and lots of questions. What foods you should be eating shouldn’t be one of these concerns, especially if you make sure to add my Top 10 Pregnancy-Approved Foods listed below to your diet while pregnant (and beyond).
Starting strong in the morning helps set the pace for your entire day. Even if you’re a busy mom like me, making a few small changes to your morning routine can help you lose weight, keep it off, and feel great all day long.
Sleep has been shown to support weight loss efforts, reduce your risk of developing many chronic illnesses, boost your immune system and even keep your digestion, brain and hormones healthy and humming. The great news is that there are great foods you can eat to help you get a better night’s sleep.
Food trends come and go more quickly than you can add them into your diet, but these five new trendy superfoods may be sticking around for a while. It’s time for kale, goji berries and quinoa to make room for these new attention seekers in town. These superfoods are packed with amazing nutritional benefits that earn them the buzzworthy hype. Get excited!
There is no way to turn back the clock. However, the foods we choose to nourish ourselves can actually have a significant effect on the aging of our skin, metabolism, weight, organs and overall health. Yes, healthy foods can help us age better and feel younger. Here are nine top foods that not only help you feel optimal from the inside, but will help with your outer glow, too
You can’t outrun a crappy diet and still expect to lose weight. Exercise is most definitely important for your overall health; however, when it comes to weight loss, both exercise and following a healthy diet, like The Karina Method, is king.
There’s no better time than now to get your winter-hidden-abs into spring break shape, but it’s going to take more than a few crunches or planks each day to get there. It takes following The Karina Method’s healthy diet, maintaining an active lifestyle, and increasing mindfulness to really see that definition pop. Here are SIX TKM tips that can help you achieve your new six-pack abs safely, efficiently and quickly.
Mindfulness meditation is really something just about everyone can add into their lives to help improve their emotional, mental and overall health. The popularity of mindfulness meditation continues to grow as people learn about the incredible health benefits - And wow, there are plenty!
80% is a big number. Unfortunately, it stands for the percentage of people who will give up on enthusiastic and aspirational resolutions of getting fit and losing weight even before the end of January. Here are TEN of The Karina Method’s Top Tips to help you finally make it well into February with your lofty health resolutions.
Whether it’s New Year’s Eve, a party, a celebration, a dinner out or a quiet evening in… drinking alcohol may be on the menu and many worry that a few drinks will completely derail a healthy diet. It’s true that most popular cocktails are loaded with carbs, sugar and crazy amounts of calories. But don’t libation-fret just yet!
It’s easy to leave your healthy eating habits at home while traveling, especially with the constant temptations at airports, on planes and on the road. But if you put a little effort into packing and planning ahead with these must-have tips, you might just pull off sticking to a regret-free regimen of healthy snacks, meals and beverages and enjoy a great trip, too.
It’s time to stop this annual tradition. Get smart and have a strong and success-proof plan this year that starts well before the ball drops. You will not only feel great all holiday season, but you will already be rocking your resolutions come the 1st of the year and beyond.
Tis’ the season for reckless abandonment of your healthy diet and regimented workout schedule. Between November and January, most adults gain one to ten pounds and most never lose the added pack-on. Holiday weight is one of the biggest culprits to yearly weight gain. However, weight gain during the holidays is avoidable despite your long list of holiday parties, gatherings and the treats available around every corner. Find out my NINE tips!
As a nutritionist, most would assume it’s a big no-no for our three children to eat tons of candy on Halloween. I know they will happily eat their fair share of candy, and then some. But, I start Halloween day smartly, making sure they are eating healthy meals and snacks, drinking lots of water and going into the evening feeling rested, hydrated, well-fed, strong and oh so excited.
I sat down with my dear friend Giuliana Rancic at her incredible restaurant, RPM. Giuliana was the perfect person to chat on camera with on how to enjoy and incorporate dining out into a healthy lifestyle. I share a few of my specific Karina Method Eating Out tips below to help you order off any menu.
If you’re like me and most moms, you’re going a million miles an hour. It’s time to get a little selfish and concentrate on you for a change. Summer is right around the corner, and we all want to look and feel our best. When Mom feels healthy and strong, that awesome energy is contagious.
All-Natural & Do-It-Yourself Produce Cleaning Spray! Regardless if there is a pandemic or not, we should be taking the extra measures to clean our produce well before consuming or even cutting into. Try out The Karina Method’s favorite baking soda solution to wash away pesticides.