Hungering to Look Better This Summer?

An unusually chilly spring has finally begun to give way to warmer weather in Brentwood. Poolside barbecues and beach picnics will soon rule halcyon summer days.

The time has come to put that peacoat in the closet until fall and get ready for bikini season.

But never fear! Personal trainer, lifestyle coach and holistic nutrition counselor Monika Tarkowska-Carter has some tips to help you slim down and maintain a balanced diet.

Nutrition Tips

• Focus on eating natural whole foods: Whenever possible, choose unprocessed foods.

• Limit your sugar intake: Refined sugars found in sodas and baked goods merely add empty calories to your diet.

• Find out what your metabolic type is: A one-size-fits-all diet does not exist because everyone has a unique body composition. People have different biochemistry, genes, ancestry, energy needs and stress levels. Learn what foods best keep you satiated and energized, and you will have a much easier time controlling your weight.

• Eat balanced meals: No matter what your metabolic type, you need all three macronutrients — protein, fat and carbohydrates — with every meal. Many people ignore this simple rule.

• Don't be scared of fat: The problem is not fat itself, but the type of fat consumed. Avoid meat from grain-fed animals because feed grains contain dangerous polyunsaturated fats. A grain-fed animal's meat is more likely to contribute to heart disease than its grass-fed counterpart. Get healthy fats from virgin coconut oil, olive oil, fresh nut and seed oils, nuts and avocados.

• Stay away from dangerous fats: Polyunsaturated fats, trans- fats, and hydrogenated and partially hydrogenated fats should be avoided.

• Eat every 3-4 hours: This will  keep your blood sugar levels even throughout the day so you'll feel energized and satiated.

• Water, water, water: Drink half of your body weight in ounces per day of water.

• Don’t starve yourself: Learn to have a good relationship with food. It should be your friend, not your enemy. Food nourishes your body, gives you energy, keeps you healthy, brings pleasure and should be enjoyed.

• Make time to enjoy food: Make it pretty. Don’t inhale it. Savor it. You will find you feel satisfied with a lot less.

• Cheat a little: Have an occasional treat that you absolutely love. No "healthy" diet is healthy if it does not offer enjoyment.

• Always carry some kind of healthy snack with you: For a quick pick-me-up, choose mixed raw nuts, a piece of fruit, a healthy protein bar, or a homemade trail mix consisting of raw nuts, seeds and dried cherries, raisins or cranberries.

Foods to Avoid

• Fried foods: They are loaded with calories and often cooked in oils heavy in unhealthy fats.

• Foods loaded with hidden sugar: Fruit yogurt, “healthy” protein bars and energy drinks can all contain refined sugar. Read the label before you consume any of these foods.

• Giant size coffee drinks, especially those with added flavorings or whipped cream.

• Highly processed foods: If you wouldn’t find it in nature, or it has a long list of ingredients you don’t recognize, don’t eat it.

• Fruit juices as a healthy alternative to water: Yes, fruit juices do contain vitamins, but you are much better off eating a piece of whole fruit.

Foods to Embrace

• Whole foods: Forget anything that’s processed. Eat food in its original form, the way it appears in nature. Processing affects the quality of nutrients in food. Also, processed foods enter and leave the blood stream quickly, causing blood sugar to spike dramatically. The cycle will leave you feeling tired and hungry.

• Vegetables: They are low in calories, loaded with vitamins and minerals, and full of fiber. Be sure to pair vegetables with good-quality protein and healthy fats.

• Fresh fruit: Fruit is healthy, tastes great and contains fiber, minerals and vitamins. It can also satisfy your sweet tooth. If you’re trying to lose weight, or are insulin-resistant, you should limit yourself to 2-3 servings of fruit a day.

• Raw nuts and seeds: They make for a great snack and pack a powerful  punch of minerals, vitamins, protein and fiber. Raw nuts and seeds are also very filling due to their high fat content. Because they are high in fat,  limit the amount of nuts and seeds you eat to ½ - 1 oz. per day. Also, eat nuts raw rather than roasted, especially if roasted commercially.

• Good quality protein: Eat foods such as organic free-range eggs, organic grass-fed meats, wild low-mercury fish and organic raw dairy products. 

With these nutrition suggestions, I send you, dear Brentwood residents, into the world of smart food-decision making. In just a matter of weeks, or even days, you'll be looking and feeling like a million dollars, and you'll be ready to strut around in that new swimsuit. If these tips help you lose weight, please let me know in the comments section!