Keri Glassman's Healthy Lifestyle Tips
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We talk to the nutritionist and author about her newest book
The New You and Improved Diet
Nutrition expert Keri Glassman thinks we’ve been doing it all wrong when it comes to dieting. And in her new book The New You (and Improved) Diet she tries to take the emphasis away from just food and exercise, and instead craft eight rules around a fuller, healthier lifestyle. "First of all, only one of the rules relates directly to food," she says. "So I really talk about in this book how all of these lifestyle factors not only effect your weight, but your overall health, and your happiness and if you don’t pay attention to those factors like sleep and stress — we know they’re important, but if you don’t pay as much attention to them as food and exercise, not only are you not going to lose weight but you’re not going to keep it off."
Glassman says fad diets and extreme regimens miss the point. Using sleep as an example, she shows how that one factor can impact a diet that doesn’t even consider it. "When you sleep your hormones are balanced to actually help you lose weight the next day," she says. "When you don’t sleep well your hunger hormones increase and you eat more the next day. You eat more the next day, you’re low-energy, you might not go to the gym, you might feel bad about yourself, and you might eat more... You have to look at the bigger picture."
For more from Glassman, watch the video above and pick up her book or check out her practice, Nutritious Life.
Filling up on these will actually help you lose weight.
An R.D. explains how to make sense of the ever-changing nutrition recommendations.
Eating healthy has never been so easy.
You'll barely even notice the difference—but your waistline will.
Contrary to popular belief, she WON'T help you get a bod like hers.
Each month, your favorite dishes get a healthy and delectable do-over with tips from Keri Glassman, R.D.
Too much of a good thing can have a serious impact on your waistline—and your health.
Celebrity Dietitian Keri Glassman Shares Low-Calorie Summer Cocktail Recipes That Taste Great
Cocktails without the guilt? Sign Us up! Many libations are packed with unhealthy syrups and other high-calorie mix-ins, but as celebrity dietitian Keri Glassman explained, there’s no need for all of that extra stuff in your drinks this summer, especially if you’re looking to lose some extra quarantine weight.
“The best way to lose a few pounds fast is to cut out all added sugar and all refined carbs. Most people over consume these types of foods so taking them out can make a difference in weight fast,” the 47-year-old founder of Nutritious Life and The Nutritious Life Studio told Us Weekly earlier this month. “Also, take out as many packaged, processed foods as possible and instead load up on high-quality lean protein, green veggies and healthy fats. And, of course hydrate.”
As far as drinks are concerned Glassman, who has worked with stars such as Eva Mendes and Drew Barrymore, even has an ace hack for cutting the calories in a serving of wine in half. “If a glass of wine is your thing, cut it with seltzer to make a spritzer,” she advised.
For more fruit-forward cocktails, the Slim Calm Sexy Diet author is a fan of forgoing sugary syrups in favor of healthier, whole fruits. For example, while mojitos are typically made with white sugar, Glassman omits the sweet stuff from her version and instead prepares it with fresh mint leaves and sliced fresh, fruit, such as a grapefruit or orange wheel.
The result is a refreshing, citrusy drink that has a fraction of the calories of a typical mojito, yet still boasts a powerful tangy flavor. Additionally, the more you muddle the mint, the tastier the cocktail will be.
The healthy eating pro takes a similar approach to sangria. Instead of adding fruit juice to the sweet summer staple, Glassman tosses in whole fruits such as raspberries and sliced peaches and strawberries, which bring their own essence to the drink.
To give the libation an effervescent, light feel, the O2 Diet author tops if off with club soda.
Even if you go a tad overboard at the barbecue this summer, Glassman noted it’s best not to be too hard on yourself. “Every meal is an opportunity to make the best choice possible. Rather than trying to restrict in a major way the next day (which can often backfire,) approach your next meal as a new opportunity to eat empowered, make a healthy choice, and nourish your body,” she explained. “In other words, move on. Sometimes all it takes is one healthy meal or one workout to refocus.”
Scroll down to see some low-calorie cocktail recipes that will keep you cool all summer!
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Keri Glassman’s Smoothie Recipes
Basic Smoothie Formula
1 cup liquid (almond milk)
2 servings of a combo of fruit + veggies (I always suggest at least one of these be a green but if you’re really in the mood for a fruit smoothie then two portions of fruit is ok, but aim to add in a green as an “extra”)
1 serving Fat
½ to 1 scoop protein powder (not absolutely necessary but I often recommend)
1 to 2 “Extras” (Extras could be for a pop of flavor such as cinnamon or basil, for upping the calories or fat or a booster for a specific purpose such as maca powder or spirulina.)
1 cup Blue Diamond Almond Breeze Unsweetened Almond Milk (Unsweetened vanilla is a great option here too!)
1 cup baby spinach
1 tablespoon almond butter
½ scoop protein powder
⅓ avocado (extra!)
Sprinkle cinnamon (extra!)
Swaps for different flavors and nutrients
Veggies + Fruit:
Frozen Wild blueberries
Frozen or fresh Raspberries
Frozen tart cherries
Coconut oil/shredded coconut
Examples of smoothies for specific needs using these swaps
If you want to make a post-workout smoothie:
Swap in frozen cherries for your fruit and add cocoa powder and perhaps vanilla too as your “extras”. Research shows that the anti-inflammatory and antioxidant compounds in cherries may help relieve exercise-induced muscle pain, damage, and inflammation. Cocoa powder is also packed with antioxidants and beneficial for post workout recovery. Also, add 1 scoop protein powder.
For a gut health smoothie:
You may want to try raspberries for your fruit and flaxseeds for your fat. Both are high in fiber and good for feeding your good gut bacteria. This is key for overall health including a healthy immune system.
For a beauty smoothie:
Try blueberries, butternut squash and collagen. Vitamin C in the blueberries may help with collagen production , Vitamin A in the butternut squash may help with skin repair and skin cell turnover. Added collagen, which may aid in skin elasticity, will make this the ultimate skin health breakfast smoothie. Wanna be a smoothie pro? Check this out .
Nutritionist Keri Glassman shares her secrets for a healthy lifestyle
Nutritionist Keri Glassman of New York might just be a superwoman with everything that she accomplishes during her morning routine. Between 5:30 a.m. and 8:15 a.m., the 43-year-old does it all.
Not only is the celebrity nutritionist a member of the TODAY Tastemakers team of lifestyle gurus, Glassman is also a healthy cooking expert, a registered dietitian, a published author and so much more. She has successfully dedicated her career to improving nutrition not only for herself, but for others as well. Not to mention, she's also a rock star mother of two daughters.
For those of you who don't consider yourself to be a morning person — Glassman just might change your mind! She took time out of her busy day to give TODAY the lowdown on her morning routine as part of our ongoing series.
What time do you normally wake up in the morning?
Between 5:30 and 6:00 every morning
Wow, so how many hours of sleep would you say you get on average?
Usually I get about seven hours.
Can you give me a run through of your mornings once you wake up?
So I get up, I usually have a glass of water, take my supplements, have a cup of coffee and walk outside if it's like a beautiful spring morning. Then I do one hour of work and I usually prepare what work I'm going to do the night before. I love getting my work done early!
When do you eat breakfast?
At 7:40 I eat breakfast with my kids. all three of us eat together. Then at 8:05 I take my daughter to school and by 8:15 I start my workout.
What are some of your favorite workouts?
I like to do TRX or rowing or using the kettlebell when I work out. Or other times I'll just do a body workout. I also spin or I often just go for a run outside!
Wow! How do you get all of this done so early?
I'm just a big morning person!
Do you have any favorite breakfasts that you like to prepare?
I like to make smoothies a lot. One specific one I make is with almond milk, coconut milk, shredded coconut, cinnamon and banana. Another breakfast meal I like is just toast with avocado. Sometimes oatmeal with chopped walnuts. Or sometimes I'll do a big egg scramble that I'll eat with my daughters.
What do you think is the most beneficial, nutritious meal?
Definitely anything with a lot of protein. protein with breakfast is so important. Also make sure to get fiber in the morning.
Ultimately, what's your best piece of advice for living a healthy lifestyle?
My best piece of advice would be that living a healthy lifestyle is not just about the food. You have to include sleep, exercise and really focus on other factors as well. Always listen to your body and understand what it's telling you!
Dietitian Keri Glassman Shares Her Best Healthy Swaps for Every Meal of the Day
With summer over and school back in session, it can be tough to make sure your family gets nutritious meals throughout the day&mdashbut now we've got some tips to give you a jump start.
With summer over and school back in session, it can be tough to make sure your family gets nutritious meals throughout the day𠅋ut now we’ve got some tips to help give you a jump start.
Nutritionist Keri Glassman shared her best healthy swaps outs with People Now host Jeremy Parsons (video above), and she’s got you covered for every meal of the day.
FBE: Do you pack your own snacks or meals when traveling? What are they?
KG: Always! The amount I bring just depends on how prepped I am at home. I usually bring nuts, fruit, herbal tea, chia seeds or flax to top yogurt, healthy turkey jerky. Be wary of TSA restrictions: bringing your own yogurt won’t fly, but nuts, snack bars, fruit and veggies, and even air-popped popcorn are good options. Bring your water bottle empty through security, then fill it up at the gate or be prepared to buy a big bottle. I bring herbal tea and always get hot water on the plane a few times.
6 Tips for Less-Stress Family Dinners
MAKE YOUR OWN KEBABS Keri Glassman The Food Network Blogpost Recipes/Mom and Dad with Specific âDietsâ How Does That Affect Family Food Network Olive Oil, Lemon Juice, Rosemary, Thyme, Crushed Red Pepper, Sea Salt, Garlic, Chicken Breast, Whole Grain Bread, Portobello Mushrooms, Shrimp, Zucchini, Green and Red Bell Pepper, Red Onion, Cherry Tomatoes, Halloumi Cheese
Photo by: Matt Armendariz ©2014, Television Food Network, G.P. All Rights Reserved
Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved
Is there anything better than an evening around an energetic table with friends, loud chatter and home-cooked grub? I do love hitting a new hot spot, but an old-fashioned potluck is truly the way I love to roll most. Recently I was in charge of bringing apps and dessert and was reminded that the dad-host is a lactose-intolerant paleo eater and the mom-host is gluten-free. Rex helped me prep veggies and we made mini kebab-on-toothpick appetizers and a pile of crudites with guacamole. Maizy whipped up five-ingredient coconut bites and a fruit salad. We showed up with our pile of eats and had quite the memorable eve. Only, we'll remember it more for the stress and complicated menu, not the snarf that kid-host let out when Maizy told everyone at the table why the chicken crossed the road.
My friend had spent most of the day before menu planning and was in the kitchen fighting it out for hours before we showed up. Responsible for the entree part of the meal, she’d made a paleo salmon recipe, gluten-free stuffed peppers, a lactose-free double-roasted sweet potato dish, and mac and cheese for the kiddies. There were stacks of dishes in the sink, the stovetop looked like a chem lab, and my friend was opening, closing, poking and smelling. One of her kids kept asking, “Can Daddy eat that?” And the other kid quizzed my kids on the ingredients in the guac. When I finally cornered my frazzled friend over a much-needed nightcap, she confessed that feeding her family with all of the different restrictions had become tougher than childbirth.
I told her she wasn’t alone. I see this all the time — or at least three times a week. I have clients with food allergies, religious food restrictions, varying degrees of vegetarianism, diet-of-the-moment followers, picky eaters and athletes — all with different goals — in the same household at the same time. Could I offer her some tips? I sure could and did.
Stress less. Unless there is a risk of serious medical damage or anaphylaxis, which is a severe allergic reaction, try not to be so extreme with your way of eating that it causes stress. Do the best you can, as much of the time as possible. You do not “fail” or “ruin your diet” if you eat something you are trying to steer clear of.
Have a plan. Decide what you are going to say when you don’t want to eat anything at a party because there's only pizza, chicken wings and fried foods. “I’m sticking to seltzer tonight,” “I’m doing a long run in the morning” and “I don’t care for anything at the moment” are all good choices.
Remember K.I.S.S., as in Keep It Simple Stupid? Come up with a list of five to seven proteins that work for everyone, then do the same for fruits, veggies and grains. Use these for family meals. Search for recipes by those ingredients, and make yourself a little cookbook of favorites so you don’t forget what works for you — or are forced to reinvent the wheel every time you go grocery shopping.
Use color-coding. I’m not joking. Buy a handful of colored elastic bands and assign a color to represent what is safe for each of your eaters. Strap the elastic bands around prepared foods to help identify what family members can eat. Maybe the three-bean salad gets a green elastic band (for the vegetarian) and a pink one (for the gluten-free eater). Maybe the beef and barley soup gets a yellow band (paleo) and a white band (lactose free). Does this take an extra minute of your time? Sure. Is it worth it? Absolutely.
Perfection is boring. Don’t try to make the perfect meal for everyone. So many of us think we need a starch, protein and vegetables to make a well-rounded dinner. Not true! You can have a dinner that is just protein and veggies (a grass-fed beef burger, salad and asparagus). You can have a dinner that is a starch, a fat and vegetables (a sweet potato with coconut butter and spinach). There are no absolute rules here! Make one or two things that work for most of you, then supplement with foods that don’t require labor. Your vegetarian can eat the salad and asparagus for dinner. Add some nuts or a spoonful of hummus if you want to make it more substantial. Your gluten-free eater may want to add a little quinoa salad left over from the night before. Making a little extra of whatever you’re cooking is a good way to have more choices on hand and create happy customers at your dinner table.
Do it yourself. I’m a huge fan of recipes that lend themselves to customization. Soups are a great example! Make a vegetable stew with a do-it-yourself topping bar that includes ground meat, chopped eggs, sour cream, avocado, quinoa and beans. Have a skewer bar where people can make their own kebabs. A burger bar works great here, too, if you go with a veggie, salmon, and a beef or turkey burger and all the fixins. These work great when you’re entertaining, and they seriously ease the stress.
Try this kebab recipe. Since you’re slicing and dicing your ingredients anyway, kebabs are easy to customize for each eater’s style. Leave the shrimp off of the skewer for the diner with a shellfish allergy. Skip the bread for the paleo. You get the idea. Better yet, make it a party and let diners skewer their own (it’s less work for you and more fun for them!).
Keri Glassman is the founder and president of Keri Glassman, Nutritious Life and The Nutrition School. She is a contributing editor and advisory board member for Women’s Health Magazine, the Health and Wellness partner for JW Marriott, was Lead Nutritionist for Turner’s health and wellness entertainment brand, upwave and the Nutritionist and Judge on the healthy cooking competition show, “Cook Your Ass Off”. She has authored four books and is regularly featured on The Today Show, Good Morning America, and Access Hollywood Live.
2. Start With a Side
You know to look past the fried appetizers. But maybe you missed something on the menu.
Instead of a salad, which is often piled with cheese or drenched with dressing, order a side vegetable to start your meal. You often have several choices, simply prepared.
You could combine a couple of sides into a veggie plate. Or make appetizer your main meal, especially if it’s got protein. Many restaurant sizes have doubled from what they were 20 years ago. “[Appetizers] are often the right portion of what protein should be,” Glassman says.
Nutrition School Is Now in Session, and Its Dean Is Keri Glassman
She revealed the contents to the wider world when she launched The Nutritious Life Studio in 2014 (at the time it was called the Nutrition School), unveiling a 12-week online education program (plus bonus expert classes) that delivers an entirely new kind of nutrition training.
The program provides practical advice that helps RDs build their businesses, while also allowing other wellness pros&mdashlike trainers, yoga teachers, and healthy chefs&mdashto add nutrition credentials to their resumes.
Coursework for The Nutritious Life Studio focuses on topics like how to counsel clients effectively, how to keep up with and share new scientific research with clients, and also how to turn a passion for healthy eating into a viable business, she explains, things that go beyond being able to discuss the composition and benefits of kale (although that has got to be a pre-req in this day and age).
Glassman is known for her well-rounded approach to eating (and living) well&mdashwhich includes sleep, stress, and sex advice as often as it includes salad recipes&mdashand for making it accessible. “I can give you that information in a way that’s inspiring and motivates you to put it into practice.”
But that style, which ultimately made her successful, took her some time to develop, she says, and recently qualified nutritionists often struggle to find their footing. “There&rsquos a really big gap between getting your degree in clinical nutrition and then being able to apply it and have a private practice and actually help people. I want to bridge that gap for RDs and also embrace other people out there who are not RDs and are already giving out nutrition information,” she says, like health coaches, personal trainers, and acupuncturists.
How it works
Twelve-week sessions run three times a year, with the next class starting April 15. Anyone can apply (the initial application is free), and Glassman and her team will accept a limited number of attendees to guarantee personal attention.
Once the online course commences, there&rsquos a webinar for each week with attached handouts, and students must complete a quiz before moving on to the next lesson.
There’s also tons of opportunities for Q&As with Glassman and her team, and those continue long after the program ends. Graduates&mdashwho are given the &ldquoNutritious Life Certified&rdquo or NLC designation&mdashgain access to an active alumni community filled with top wellness professionals. Questions about tough clients or new nutrition research, for example, are shared and discussed in the group, and Glassman is often present, answering questions and offering advice.
Graduates also are invited to attend annual in-person events around the country that feature leading wellness experts for the community to connect in person. And hey, now that The Nutrition School has graduates practicing nutrition in over a dozen countries, those could lead to some serious (healthy!) global partnerships in the future. &mdashLisa Elaine Held