Yes, it's gluten free, dairy free, fat free, sugar free, and sodium free... and it tastes like crap.1/27/2017  As part of my business, I receive a lot of inquiries from people who are looking for help with their diet. And it is VERY COMMON that I interact with people who are eating low fat, low sodium, sugar free, low carb, gluten free, vegetarian. Yes. ALL of those. At the same time. While I wish I could help each and every person that I exchange an interaction with (whether social media or other apps), the truth is that most of those people are actually looking for someone to HELP them continue that approach. And that's not me. I don't advocate eliminating most things. Sure, of course, I think it's important to eat quality, wholesome foods. But one of the most important things is eliminating the CRAP from your diet, including "TASTING like crap." So, in the spirit of eating the things we love... what is YOUR favorite food? Let me know in the comments below! 
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 "I’m tired, it’s been a long day, that’s my way to relax… I need to find another way to relax that doesn’t require eating sweets in my room." Let's get real. Sugar is satisfying, and as humans we are pleasure seeking creatures. So how do you overcome a sugar habit that is so deeply gratifying in the immediacy, and yet so ultimately dissatisfying in the long run and even intermediate? It's hard to quit sugar because you have conflicting feelings about sugar. You want it, and you don't want it. You are content, but you are not content. You want the taste and bliss it brings... but you also want your health. If you are nodding your head "Yes, that's me," then congratulations! Recognizing and examining this conflict is the first step to overcoming your sugar "addiction." Work on the next steps by grabbing my secrets to reversing the top 5 mistakes causing your emotional eating here!   Let's just put it out there. I'm not in my 20s anymore. And I don't try to act like I'm in my 20s anymore either. There are, of course, a LOT of ways to interprate that, but I am going to talk about health! Probably not surprising, right? When I was in my 20s I did all kinds of ridiculous things. Most of those I'm not going to embarrass myself by sharing them with you! Haha! But I will share with you the ridiculous things I did in the name of health! Hmm... where to start... Well, there was the fasting. Yup. I used to fast with the full moon. Once every 28 days I would go all day without eating. I did it to detoxify. And while, interestingly, I really never felt deprived or hungry on those days back then, I can tell you with certainty it would be AWFUL to try to do that today. And, then there was the time I tried to do a 5 day (or was it 7 day?) fast on what was essentially spicy lemonade. Yup, lemon juice, water, maple syrup, and cayenne. While that sounds like a fun and interesting drink to sip on occasion THAT concoction did NOT sustain me for whatever approximately week long "detox" I was trying to do. Nope. I called my friend crying on day three or so because I felt too weak to do anything, so she came and made me some millet to resuscitate me. Now that's a good friend. And, yes, we are still friends to this day! I also quit eating mushrooms, garlic, and onions for a while, because they were bad for meditation. And I was vegan for a while, which I'm STILL all about a plant based diet, but these days I also know it's important to 1) not alienate yourself from friends and family, which restrictive diets of any kind absolutely do, and 2) enjoy the foods you enjoy without guilt or restriction, such as cheese or meat or honey or whatever it is that you like. So why do I share these absolutely ridiculous stunts I tried? Because you know what. I was in my early 20s, and the early 20s are kind of made for experimental endeavors. I learned a lot doing weird health things. Like I learned that lemonade is really not sustenance designed for more than a hot afternoon. And I also share this because I feel like the world of health is still pushing programs and approaches that are really just for young people in their early 20s. While the idea of eating simple foods is awesome, even being strict about "clean eating" is not always realistic in our modern world. And while it's admirable to try to avoid the dismays of modern processed food, you really don't need to go "paleo" to get the benefits. And, one of my favorite things to say: Carbohydrates are GOOD for you!!!!!!! So if you have been bouncing around these crazy approaches to health, or if you know someone who has, and if you find that you STILL struggle with a desire to lose weight, an ambition to eat less sugar, a disappointment in your lack of energy, or just generally feeling LOUSY, then my health coaching program is for you!!!! Find out how YOU can eat the foods you love, never count a point/calorie/carb again, maintain your healthy weight, feel your best, have sustained energy, and look great! Start by learning my 5 secrets to end emotional eating!   As part of my business, I receive a lot of inquiries from people who are looking for help with their diet. And it is VERY COMMON that I interact with people who are eating low fat, low sodium, sugar free, low carb, gluten free, vegetarian. Yes. ALL of those. At the same time. While I wish I could help each and every person that I exchange an interaction with (whether social media or other apps), the truth is that most of those people are actually looking for someone to HELP them continue that approach. And that's not me. I don't advocate eliminating most things. Sure, of course, I think it's important to eat quality, wholesome foods. But one of the most important things is eliminating the CRAP from your diet, including "TASTING like crap." So, in the spirit of eating foods we LOVE... what is YOUR favorite food??? Let me know below!!!   Don't you wish you could understand what it is that makes you BINGE on sugar until you feel sick? What it is that makes it impossible to put it down? Why on earth it has the grip on you that it does? When it comes to sugar we often have individual triggers. I've had clients tell me that SIGHT is their trigger. If they SEE it, they want it. And recognizing that trigger is great - it can both help you avoid the trigger AND help you understand it when it happens so you can be prepared. For myself even to this day I have a few triggers. First of all, I am triggered by the "idea" of "having it." This is a powerful trigger to recognize because it means that I can actually get my "fix" without eating the whole freaking cake. I can "have" a slice...and if I don't like it, I can throw it away because I already "had" it. Another trigger for me is getting overly full. I kid you not when I get overly full, whether thanksgiving or just getting to the point of being hungry from a busy day and then overeating... once I overeat I WANT MORE, and I WANT SUGAR. It's kind of bizarre. But the awareness helps me do something else instead. Because it's about feeling like I have to DO something because now I'm uncomfortably full. Now I can use that awareness to do something else, like make tea, or simply remind myself that eating more will make me feel worse. Want to learn your triggers? Want to learn how to turn that awareness into an ally? My program, Love Every Bite, can help you wash the guilt away while recognizing your own personal triggers. Start with my 5 secrets to overcoming emotional eating!   "I’m tired, it’s been a long day, that’s my way to relax… I need to find another way to relax that doesn’t require eating sweets in my room." Let's get real. Sugar is satisfying, and as humans we are pleasure seeking creatures. So how do you overcome a sugar habit that is so deeply gratifying in the immediacy, and yet so ultimately dissatisfying in the long run and even intermediate? It's hard to quit sugar because you have conflicting feelings about sugar. You want it, and you don't want it. You are content, but you are not content. You want the taste and bliss it brings... but you also want your health. If you are nodding your head "Yes, that's me," then congratulations! Recognizing and examining this conflict is the first step to overcoming your sugar "addiction." Want to learn what comes next? Learn my 5 secrets to ending emotional eating!   Did you know you have food rules? You have food rules whether you realize it or not. Some people are concerned about one thing and not concerned about another. I'm going to tell you what concerns me. That does not mean that your priorities have to be the same. It's just one example. And hopefully it gives you food for thought to get you thinking about what is the most important to you. The more that I read the more strict but I become about food additives. These are non food ingredients as simply don't belong in food. They are typically added to make food palatable while being cheaper and more shelf stable. And I have to also admit that the more that I learn and go along this route the more that I have to become okay with spending more money on my food. I've never had a problem spending money on food. Obviously budgets are real. But every time I've ever grown or picked my own food I thought, "Dang this is really hard and I'm not complaining about how much berries cost from now on." Same goes with food additives. Unfortunately to use real ingredients and have a high turnover of quality product made in small batches that can be bought before it goes bad... costs more than adding crap to the food that makes it taste good while preserving its shelf life. It's just the sad truth. I've heard people argue that it's cheaper to eat simple foods but it's not always the case. Sometimes it's true. Rice and beans bought in bulk and made from scratch (dry beans, not canned!) is a damn cheap meal. But if you're talking about cheese and meats it's honestly more expensive to buy the higher quality stuff then the lesser quality stuff. But this is your food. This is your nourishment. This is what is growing your children's bodies. So while I care about how processed an item is... and I care about weather or not it is organic.. and there are a lot of things I care about... The truth is that I can be a lot more relaxed about those things when I'm being a real stickler to avoid food additives. And the beautiful thing is that even if you choose ONE thing to be strict about, the others typically go hand in hand. If you're eliminating food additives you're avoiding most the process stuff as well. And vice versa. Comment below and tell me what your food rules are!   Yup, that's right. It's not a typo. I meant UNhealthy. Let me explain. My business began with six families taking my "Hand-on Health" class that was actually teaching the preschoolers about health! As fun as that was, I was clear that it was the moms and dads asking the questions that I wanted to serve... and that my own two kids were plenty for me. So I began focusing on the struggles that families faced in eating healthy every day. From that endeavor were born my Picky Kids into Healthy Eaters and Beyond Meal Planning programs, both of which I'm super proud of! My programs have touched many moms as well! For example, Natalie and Rachel right here in San Diego with me said: Your email today made me smile and feel appreciated! You know how it is... somedays you feel like you didn't accomplish anything even though you made 4+ meals, cleaned, did 4 loads of laundry, gave baths, put out fires, went grocery shopping...need I go on. So thank you for giving me a moment to realize I do accomplish a whole lot even I don't think I do. And reminding me that all of us stay at home moms are Awesome!!! You are awesome Alegra!!! - Natalie in San Diego Meal Planning for Healthy Family Harmony inspired me not to give up on meal planning and to find ways to outsource many of the tedious parts I usually get hung up on. I love that Alegra's program breaks it down so even a busy mama can reap the rewards of a well planned kitchen. Definitely had an "aha" moment realizing that even a non-type A can do meal planning without having to always be on Pinterest or do it all by yourself. There are ways to tailor it to your unique lifestyle. -Rachel And as I've started taking one on one clients, I've been working in a more intimate way, helping women take baby steps for their health. The real work of nutritional health... ...is not in a cleanse that you do for 3 or 7 days... ...it's not in a bar or shake that you eat... ...it's not in telling yourself you can never eat sugar again (and then chastising yourself when you inevitable do)... ...it's not in dieting until you reach a number on the scale... ...it's not in anything except EATING FOOD EVERY DAY FOR THE REST OF YOUR LIFE. And in helping other brave women who have had the courage to be vulnerable with me and share with me the negative relationship they have wit food based on doing all those things that can't ever work because they are actually unhealthy and unrealistic... I've rediscovered something. I've rediscovered the negative relationship that I had with food 15 years ago. Don't worry, I don't HAVE a negative relationship with food... I have just REMEMBERED that I USED to have one. I've re-read books I read years ago. I've had TWO books returned to me, which I read 15 years ago to help me with that relationship, and loaned out 5+ years ago. Because 15 years ago I struggled with recurring throat and lung infections. The doctors prescribed antibiotics even though I tested negative for strep every time and they could not tell me what was causing them. So I found an MD who practiced alternative health. He gave me better solutions for dealing with the infections... but had no advice on how to prevent them. So I found an acupuncturist who was an amazing overall healer... and she told me to STOP EATING SUGAR. (But in a really nice way, because she was such a nice lady.) And at the time that SHOCKED ME. And to be honest, I did not do it. Because I was, actually, pretty addicted to sugar. But I started working towards it. I started coming up with sugar alternatives, to do when I wanted sugar instead of sugar. And it took a long time, and in the beginning it was a real struggle. But slowly, with a lot of self work on what the heck that love of sugar was really about (beside the fact that dessert is delicious), I transformed that relationship with sugar to one that is really healthy. Do I still eat sugar? Hell yes! I'd never tell anyone to stop eating anything they enjoy. Can I get an Amen to that??? And yet, I had to shift that dynamic. It wasn't serving. It was contributing to recurring INFECTIONS! Those did slowly fade away with time as well. And I still get to eat sugar! Best part is that I now know when I actually want sugar because it tastes good or it's a celebration... and when I think I want it but I don't really want it. And that freedom helps me to feel great everyday and eat exactly what I want while still taking great care of my health! Do you want to feel great every day eating exactly what you want? Book a complimentary, no obligation coaching session to learn more.   Fiber. I want to talk about fiber. Because for all the Fanatics selling their products and their programs... Because for all of the scare tactics... Because for all of the everything that you see out in the health news.... I have to say that I am disappointed that people don't talk about fiber very much. Oh sure fiber is mentioned. We all know it's good for you. We all know you need it. We all know high fiber is considered healthy. But I'm seriously thinking of rebranding myself at the fiber girl. Because to me fiber is one of the most important thing that you can think about the health of your body (and your kids' bodies). And I'm not talking about adding processed fiber to things. I'm talking about foods that naturally contain fiber. This is one of my basic ways that I consider if my family and I are eating a healthy diet. Because honestly I can get all weirded out and crazy like everyone does from time to tim. And I start thinking "Oh my God, we're not eating enough fiber." The solution is looking for fiber food throughout the day. The good news is that high fiber foods are the same as all the other healthy foods! There are so many ways to slice it, but ultimately you are talking about whole grains, fruits and vegetables, being supplemented with a little bit of high-quality protein if you like eggs, salmon, et cetera. And all those things besides the animal products? They all have FIBER. When the basis of your diet is containing foods that are high in fiber across the board as a major staple of what you eat... you going to be making the right choices. It's when you're getting into your refined carbohydrates, too much meat, too much other animal products, processed foods Etc cetera, then you're losing all that fiber, and then you're going to have some issues. So what about you? Are you eating plenty of fiber? I don't even want to know what number. I don't keep track of things with numbers when it comes to food and I don't advise it. You have to have common sense and an overall healthy approach. Let me know your thoughts on fiber! 
People are kind of obsessed with protein these days. Whether it's because of the Atkins diet or the paleo diet or some other cultural phenomenon it's a topic of conversation in the health and wellness world.
As always, my advice is get your protein from whole foods. Not the store. The foods that are whole. Very few people need to supplement their diet with extra, and especially not processed, protein. In fact supplement protein generally have lower nutritional quality than whole foods, because they are processed. An egg has all kinds of goodness in it, from healthy fats, vitamins, minerals, lecithin... egg white protein has all that good stuff removed! Also always emphasize the lower-fat versions of wholesome protein foods. For example, beans are amazing for your health! If you're not in the habit or don't have a desire to eat beans, then fish or chicken or turkey or grass fed beef can all be good sources of protein. Still no matter what your protein source, you should probably be emphasizing VEGETABLES in your diet more than protein. Almost no one in the modern Western world is short on protein. The only broad exceptions to this rule are older individuals who have a lower appetite. In those cases some supplementation can be helpful. But in those cases you should probably be talking to your doctor about your health first. Because supplementing with high protein foods can be bad if your kidneys. Again most healthy people have strong kidneys that can process with hurting. But occasionally a low version of kidney disease can be present in a person and they can be unaware. So if you're planning to supplement protein in your diet I do advise talking to your doctor. But the rest of us all we need to do is make sure we have a few quality sources of protein-rich whole foods. If you eat eggs... or nuts... or beans... or legumes... or lean dairy... or fish... or lean meat on a daily or weekly basis... you've got your bases covered. There is mixed evidence that spreading protein out throughout the day can help with metabolism blood sugar and or weight loss. There doesn't seem to be strong evidence that this is important at this point but it may help you feel fuller and help you choose healthier balance of foods throughout the day. So it might be worth trying to move some of your protein out of dinner (which tends to be protein heavy in the US) and into breakfast and lunch (which tend to be lighter in protein). Other than that there is probably nothing to worry about! Okay, but you still want to know what protein supplements I recommend just in case you want to use one anyway? I hear ya. It's a pretty American thing to want to buy supplements, so I have opinions on those, too! Lots of opinions! Sign up for my newsletter below to get this and other juicy details.
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