Nutrition Information

Good carbs...bad carbs...good fats...bad fats...gluten free...there are tons on confusing information out there. Don't try to figure it out on your own - use us to help you. Everyone is different. We will help determine what types of foods would be best for you to meet your needs. 


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Portion Sizes

Portion Sizes

Interesting Facts:

Disordered Eating




Immediate and Long-term


Overeating (super-sizing)   
  • Increased blood sugar and insulin
  • Decreased leptin or increased leptin in the case of leptin resistance
  • Increased cortisol 
  • Excess appetite, overeating, insulin resistance and weight gain
Late-night eating
  • Increased blood sugar and insulin
  • Decreased melatonin
  • Decreased growth hormone
  • Poor sleep quality; excess appetite, overeating, and excess cortisol the following day; weight gain
Failing to balance protein, carbohydrates and fats
  • Increased blood sugar and insulin
  • Increased cortisol
  • Decreased leptin or increased leptin in the case of leptin resistance
  • Increased estrogen in men; increased testosterone in women
  • insulin resistance, estrogen dominance, abdominal weight gain, heart disease, diabetes, increased risk of cancer
Adapted from The Hormone Diet, by Dr. Natasha Turner, Random House Canada 2009 (Turner, 2009)

Snack Smart

Snack time has ruined more physiques than happy hour. Stick to these convenient eats between meals and you'll be fine.
By Joe Wuebben, Chris Aceto and Matthew Kadey, MS, RD


Best Chips

Kettle Bakes Lightly Salted Potato Chips
Serving size: 1 oz.
120 calories, 3 g protein, 21 g carbs, 3 g fat, 2 g fiber
>> Not only are these light on the salt, but the fat, too.

Tostitos Multigrain Tortilla Chips
Serving size: 1 oz.
150 calories, 2 g protein, 18 g carbs, 8 g fat (1 g sat), 2 g fiber
>> More fiber than Tostitos regular tortilla chips.

Best Convenient Veggies

Green Giant Fresh Baby Cut Carrots
Serving size: 3 oz. (about 14)
40 calories, 1 g protein, 9 g carbs, 0 g fat, 2 g fiber
>> An easy way to satisfy your recommended veggie intake.

Best Cottage Cheese

Horizon Organic Low-Fat Cottage Cheese
Serving size: ½ cup
100 calories, 13 g protein, 4 g carbs, 2.5 g fat
>> High in protein, low in carbs and fat.

Best Fruit Snack

Mott's Healthy Harvest Apple Sauce
Serving size: 1 cup
50 calories, 0 g protein, 13 g carbs, 0 g fat, 1 g fiber
>> If you prefer your fruit wet instead of dry. 


Best Jerky

Oberto Natural Style Beef Jerky
Serving size: 2 oz.
160 calories, 22 g protein, 14 g carbs, 2 g fat
>> Like cottage cheese (high protein, low carbs), only less perishable.

Best Low-Cal Dessert

Jell-O Sugar-Free Gelatin
Serving size: 19.5 oz. (1 individual container)
10 calories, 1 g protein, 0 g carbs, 0 g fat
>> The gelatin equivalent to Crystal Light - you can knock yourself out with this stuff when you crave something sweet.

Best Nuts

Blue Diamond Almonds
Serving size: ¼ cup
180 calories, 6 g protein, 6 g carbs, 14 g fat (1 g sat), 3 g fiber
>> The words "honey roasted" mean "more sugar." When it comes to nuts, the plainer and less salty, the better.

Planters Dry-Roasted Unsalted Peanuts
Serving size: 28 g
160 calories, 8 g protein, 6 g carbs, 14 g fat (2 g sat), 2 g fiber
>> You can even find these at most gas stations. Now that's convenience 

Best Peanut Butter

Power Butter
Serving size: 2 Tbsp.
182 calories, 16 g protein, 7 g carbs, 12 g fat (2 g sat), 3 g fiber
>> This blows away regular peanut butter with its added egg whites as well as flaxseed and flaxseed oil


Best Popcorn

Orville Redenbacher's Smart Pop Organic Popcorn
Serving size: ½ bag
120 calories, 4 g protein, 26 g carbs, 2 g fat, 5 g fiber
>> Orville's regular buttered popcorn has 12 g fat per serving.

Best Pudding

Instone High-Protein Pudding
Serving size: 1
100 calories, 20 g protein, 2 g carbs, 2 g fat, 1 g fiber
>> Regular puddings don't hold a candle to Instone in terms of protein and carbs.

Best String Cheese

Sorrento Stringsters Reduced Fat String Cheese
Serving size: 1
70 calories, 8 g protein, 1 g carbs, 4 g fat
>> Nice to know one of the best snack foods ever comes in low-fat form.

Best Trail Mix

Eden Trail Mix
Serving size: 3 Tbsp.
140 calories, 5 g protein, 10 g carbs, 11 g fat, 4 g fiber
>> Pumpkin seeds, sunflower seeds, roasted almonds and more, all organic

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