Five Reasons Why I am Not Interested in Helping You Lose Weight

It’s true – I am not interested in helping you lose weight. As my client, I am passionate about helping you to feel your best, get your glow back, heal your relationship with food, and solve health problems. I am not, however, interested in making you skinny. Here are the five reasons why:

  1. Weight is not an indicator of overall health. This is a huge misconception. Instead, studies indicate that weight cycling (losing weight, gaining weight, losing weight, gaining weight) is a much stronger indicator of poor health and can actually lead to cardiovascular and blood sugar issues.
  2. Focussing on weight loss will trap you in the dieting mentality, keeping you in a restrict/binge cycle that only perpetuates dieting for a lifetime.
  3. Your focus on weight stops you from learning to sense your body’s hunger and fullness cues. Instead, you focus on external cues that tell you how, when, and what to eat. How will you ever stop dieting if you can’t tune into your own body’s cues?
  4. Focusing on losing weight stops you from enjoying your life right now. Your life isn’t waiting for you to lose weight.  Waiting to buy clothes until you lose 10 pounds means you live uncomfortably now, feeling bad about yourself. Waiting to fall in love, or have babies, or live your best life, or do anything until you lose weight robs you of the life you have right now.
  5. Trying to lose weight is consuming. It takes willpower, energy, determination, drive, perseverance, and laser focus. All of that energy, focused on making your body physically smaller, takes everything from you, leaving you with nothing for your big dreams.

I want to put all of this out there because most of my clients come to me looking for ways to be “healthy.” However, when we start chatting, most of them begin to reveal that what they really want is to lose weight. That’s because for most women, thin is synonymous with “healthy.” That is a misconception that I will spend my career fighting. So what actually makes you healthy? Let’s have a look:

  1. Implementing stress reduction techniques
  2. Moving your body for fun (and not for punishment)
  3. Having healthy relationships
  4. Staying socially connected
  5. Following your heart and your intuition
  6. Getting enough sleep
  7. And, of course, eating your veggies 🙂

Yep, those are the biggest indicators of longevity, healthy living, and happiness! Those are the things that will help you find happiness in your life, wake up energized, be comfortable in your skin, and feel satisfied with your amazing life.

Not coincidentally, these are the precise habits that I am passionate about helping my clients implement in their lives. Oh! I almost forgot: these habits are not necessarily correlated with size. You can live the life you dream of; the one where you have the courage to follow your heart, where you don’t allow anything to get in the way of your success, and where you wake up every morning excited by the possibilities that lie ahead, without reaching a certain number on the scale.

Wanna get started? Email me (jess@jesshartnutrition.com) today!

Cheerful young funny woman dancing and singing with ladle while having leisure time in the kitchen at home

 


References:
Bacon, Linda, and Lucy Aphramor. “Weight Science: Evaluating the Evidence for a Paradigm Shift.” Nutrition Journal 10 (2011): 9. PMC. Web. 14 Mar. 2018.

Buettner, Dan. The Blue Zone: Lessons for Living Longer from the People Who’ve Lived the Longest. Washington, D.C: National Geographic, 2008. Print.

Robbins, John. Healthy at 100 The Scientifically Proven Secrets of the Worlds Healthiest and Longest-Lived Peoples. Paw Prints, 2010.

STROHACKER, KELLEY, KATIE C. CARPENTER, and BRIAN K. MCFARLIN. “Consequences of Weight Cycling: An Increase in Disease Risk?” International Journal of Exercise Science 2.3 (2009): 191–201. Print.

Tribole, Evelyn, and Elyse Resch. Intuitive Eating: A Revolutionary Program that Works. St. Martins Griffin, 2012.

 

 


Amazing Herb Sauce for Everything!

This amazing herb sauce tastes great on everything AND will keep your immune system boosted. It is cold and flu season in my house (I am pretty sure it has been for about 3 months…) and it seems like once my 3 year old catches a bug, it is just a matter of time before the rest of us get it. However, I have a remedy – this herb sauce!

Garlic, ginger, and onions are incredible for fighting off germs. Sure, you can make a medicinal tea (and try to make yourself drink it) and you can eat raw cloves of garlic (yikes!), but I have a better idea. Make this delicious sauce/dip/spread instead. It is full of all of those immune boosting foods, and it tastes amazing too.

I seriously made this yesterday and pretty much finished it off already. I put it on my roasted cauliflower, on top of a fried egg, on a bean burrito, and even on rice crackers with goat cheese! If you’re a carnivore, I imagine it would also be amazing on any kind of meat.

A few notes re: the endless versatility of this recipe:

  • This recipe features cilantro, which I personally LOVE. But I know lots of folks abhor it. No problem, use fresh parsley instead. The flavour profile will be completely different, and you’ll probably appreciate it more :).
  • Wish it was sweeter? Add a tablespoon of maple syrup or honey.
  • Love spicy food? Add a seeded, roughly chopped jalapeno.
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Amazing Herb Sauce for Everything!

A bright, fresh, delicious herb sauce that tastes great on everything AND will boost your immune system.

Course sauce
Prep Time 10 minutes
Total Time 10 minutes

Ingredients

  • 1 bunch washed cilantro (or parsley) :just chop off the lower stems and add the whole bunch!
  • 1/2 white onion, roughly chopped
  • 1/4 cup extra virgin olive oil
  • 2 cloves garlic, peeled
  • 1 1" chunk of peeled ginger root, roughly chopped
  • 1 lime (just the juice) :feel free to sub with lemon or apple cider vinegar
  • 1 tsp sea salt

Instructions

  1. Place all ingredients in your food processor.

  2. Pulse together until you have a rough, sauce-like consistency.

  3. Eat on everything!!!


Chewy, Gluten Free Peanut Butter Chocolate Chip COOKIES!

I found my new cookie staple: chewy, gluten-free peanut butter chocolate chip cookies. Yes, I married everything great about all the cookies. No, I don’t feel bad about it. These gems are the perfect chewiness (is that a word!??!) and are completely satisfying. Plus, I didn’t even need my mixer to make them! It was simple enough to mix up by hand in about 5 minutes.

As usual, I keep the sugar to a minimum because that helps me stay emotionally stable and my hubs feels better without gluten, so we try and keep as many things around here as gluten-free  as possible.

Some notes on ingredients:

  • I used gluten free rolled oats, but use whatever works for your family.
  • Use Adam’s natural peanut butter. Public service announcement + helpful tip: please stop using peanut butter with sugar and trans-fats. If you love sweet peanut butter, sweeten your own with maple syrup!
  • Coconut palm sugar is the perfect replacement for refined sugar. You can sub it 1:1 in any recipe. It adds a delightful caramel flavour, as well as minerals that you won’t find in refined sugar.
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On to the recipe!

Chewy Gluten Free Peanut Butter Chocolate Chip Cookies

The only cookie you'll always want to have on hand. 

Course Dessert, Snack
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 12 cookies

Ingredients

  • 1 cup old fashioned rolled oats
  • 1/2 cup coconut palm sugar
  • 1 tsp baking powder
  • 1/4 tsp vanilla powder (use 1/2 tsp if using vanilla extract)
  • 1/4 tsp sea salt
  • 1 egg
  • 1/2 cup natural peanut butter
  • 2 tbsp honey
  • 1/3 cup mini chocolate chips

Instructions

  1. Preheat oven to 350

  2. Line a large baking pan with parchment paper

  3. Mix oats, palm sugar, baking powder, vanilla, and salt together in a large mixing bowl.

  4. In a smaller bowl, whisk together the egg, peanut butter, and honey.

  5. Add the wet ingredients to the dry ingredients and mix until combined. Stir in the chocolate chips.

  6. Scoop into cookies and place on the baking sheet. Flatten them just a little with your hand or the spoon. 

  7. Bake for 8 minutes, or until they are just barely set.

  8. Allow to cool on the pan for 5 minutes before transferring to a cooling rack.

  9. Enjoy!


Yummy Yogurt Gummies!

I finally mastered making homemade gummies with these yummy yogurt gummies! You guys, I have been trying to make homemade gummies for at least 3 years. First of all, I love gummies and wanted to make my own. Then, when I realized you could add probiotics to your homemade gummies (you know, for gut health), I was jazzed. But each batch was grosser than the first. I couldn’t even get Grace to eat them (and she eats almost everything).

But then, as I was spoon feeding Claire her second dish of yogurt this afternoon, my lazy self thought, ‘I sure wish she could feed herself yogurt’; and BAM, an idea was born. Yogurt gummies. To my delight, they turned out amazing! In fact, Claire and I already ate the first batch.

grass fed
vanilla
gelatin
overall

A few notes on the ingredients:

  • Use good quality gelatin. Gelatin is packed with protein that is easy to digest. My youngest is a bit of a picky eater, and while I know I don’t need to worry, I still feel better when she eats more quality fat and protein. These gummies are a good way to get those in her little body.
  • Use good quality yogurt. I got this grass-fed yogurt at my local health food store and I love it. Grass-fed yogurt is higher in Vitamin K2, which most of us don’t get enough of. If you can’t get grass-fed yogurt, choose a good quality organic yogurt instead.
  • I used vanilla to flavour these, but you could use anything! Blend up some blueberries and strawberries to make berry yogurt flavoured gummies; or try frozen mangoes or cherries with a bit of lime juice. Don’t eat yogurt? Just use blended fruit as the entire base. Still delicious. The possibilities are actually endless.
  • I used these silicone molds for mine. They are reusable, easy to clean, and the shapes are adorable. You can also make chocolates in them (or these) for a fun little snack. Don’t want to wait? Pour the mix into a pan and use cookie cutters to cut out shapes (like Jell-o Jigglers from 1991).

On to the recipe:

Yummy Yogurt Gummies

Delicious, healthy gummies you can make at home!

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes

Ingredients

  • 1/2 cup plain yogurt (use one with fat, please!)
  • 1 tbsp maple syrup (adjust to your taste preference)
  • 1/2 tsp vanilla powder
  • pinch sea salt
  • 1 tbsp good quality gelatin

Instructions

  1. Stir the yogurt, maple syrup, vanilla, and sea salt together in a small pot or saucepan. 

  2. Sprinkle with the gelatin. Don't stir! Allow to stand for 3 minutes while the gelatin 'blooms'.

  3. Place the pot/pan on the stove on medium heat. Stirring frequently, heat gently until the gelatin dissolves (this takes about 3-5 minutes). 

  4. When gelatin is completely dissolved, taste it to make sure you like it. If not, adjust the sweetness or add a bit more salt. Remove from heat and spoon into your molds.

  5. Place in the freezer for 20-30 minutes. They are done when you can easily pop them out of the mold. 

  6. Enjoy frozen or thawed! Yum!!!


Luxurious Brown Sugar Body Scrub

The perfect precursor to slathering your whole body with homemade body butter is some invigorating exfoliation using this luxurious brown sugar body scrub! Dry, flaky, winter skin is the worst; but this is sure to brighten your skin and your mood.

I used brown sugar as the exfoliating agent because it smells divine and is a little gentler on the skin. I used a mix of coconut oil and avocado oil because they are so nourishing! Avocado oil also thins out the thick coconut oil, and I like the whipped texture when they are mixed together. Also, if you bought other oils to make your body butter, feel free to swap those for the avocado oil instead! The vanilla added a bit of luxury for me, but if you aren’t into vanilla (or don’t want to spend big bucks on the powder), leave it out OR add in some essential oils! This recipe is super versatile, too. For example, use white sugar with lavender essential oil. Or grapefruit essential oil. Or orange. You get the idea ;).

Luxurious Brown Sugar Body Scrub

A delightful way to refresh dry, flaky skin skin. 

Prep Time 10 minutes

Ingredients

  • 1 cup coconut oil
  • 2 tbsp avocado oil
  • 3/4 cup brown sugar
  • 1/2 tsp vanilla powder (because it smells so good!)

Instructions

  1. Whip the coconut oil and avocado oil in a food processor until light and fluffy. Scoop into a mixing bowl.

  2. Add the other ingredients and stir until well combined.

  3. Store in a tightly sealed mason jar.

  4. Make sure you have it on hand next time you pop into the tub or shower!

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