All posts by Sophia McDermott Drysdale

How to Keep Eating Healthy When You Travel

How to Keep Eating Healthy When You Travel

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My job involves a lot of travel. In fact, I am on a plane heading to coaching and teaching engagements every second week or so. I know firsthand that it can be tough to eat right when you are on the road.

When you are traveling, it is important to be mindful not only about what you eat, but also about when you eat.…

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Quick and Healthy Quinoa Chicken Salad

Quick and Healthy Quinoa Chicken Salad

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Here is a delicious and nutritious salad that has the perfect combo of protein, fats and carbs. It is important to fuel your body with the three macro-ingredients for optimal health. And the quality of those macro-ingredients does matter. This salad contains healthy sources that will help with energy levels, weight loss, and optimal performance.

Here you will find your protein in the chicken, your complex carbs in the quinoa, and your healthy monounsaturated fats in the olive oil dressing and avocado.…

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Mexican Style Chicken Salad

Mexican Style Chicken Salad

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A lot of people think that eating clean means eating chicken breast, rice, and broccoli over and over. That certainly is a clean meal — but it is also really darn boring.

Eating clean doesn’t mean you have to eat boring meals. There is so much potential variety in all the delicious vegetables and lean protein sources available to us, and so many different and healthy ways we can choose to combine and cook them.…

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The Truth About Dairy: What to Avoid, What's Okay, and Why

The Truth About Dairy: What to Avoid, What’s Okay, and Why

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Milk is marketed in a way that makes us all believe it is good for us. It has protein and is the “best” source of calcium, right? This marketing is so powerful that most people will be hard pressed to name any other food that contains moderate to high levels of calcium. I would go as far as to say that we are lead to believe that if we don’t consume dairy, then we will be calcium deficient.…

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When You Should Be Eating if You Want to Lose Weight

When You Should Be Eating if You Want to Lose Weight

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There are so many aspects to eating for weight loss. What to eat is one aspect. How the body processes your food is also incredibly important. But when you eat is an often overlooked and critical component of successfully losing weight.

I wrote recently about how your body processes calories based on your metabolism and how dieting and long-term calorie restriction can destroy your metabolism — making it nearly impossible to lose fat.…

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What You Need to Know About Your Body's Hormonal Response to Food

What You Need to Know About Your Body’s Hormonal Response to Food

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Even if we keep fairly active and eat reasonably healthy, most of us at some stage want to lose a bit of weight. And we may end up willing to try almost anything to drop those stubborn pounds. This is why the weight-loss industry is one of the biggest industries in the world. Unfortunately, there is much misinformation out there that makes weight-loss confusing for some and daunting for others.…

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Why Cutting Calories Is One of the Worst Things You Can Do for Weight Loss

Why Cutting Calories Is One of the Worst Things You Can Do for Weight Loss

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For the last fifteen years, I have been writing tailored diets for my clients, both online and in person, and the majority of my weight-loss clients have been women who have come to me after trying almost everything — thermogenics, diet pills, grapefruit diets, ketogenic diets, skipping meals, and so on.

To cut a long story short, the main theme that runs throughout all of these women’s lives is that most aren’t eating enough.…

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Why My Favorite Easy-to-Make Meal Is So Healthy

Why My Favorite Easy-to-Make Meal Is So Healthy

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The standard way of “eating clean” is not one I follow. Eating white rice with chicken breast six times a day came about because of the bodybuilding industry — not because it is particularly healthy. In fact, eating that way day in and day out will leave you nutritionally deficient, especially if you are a performance athlete or a mother (where you are/have been pregnant or breastfeeding, as most of my personal clients are).…

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Dehydration

How Chronic Dehydration Can Make You Fat, Tired, and Weak

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Water is the essence of life. Every living thing needs water to survive, right down to every cell in all plants and animals. Our bodies are made up of nearly 75% water and in order to thrive, we must supply all the cells in our bodies with adequate water so these tiny magical building blocks that make up our bodies can carry out all their biological processes.…

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Strawberry and Banana Breakfast Smoothie

Strawberry and Banana Breakfast Smoothie

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Smoothies are a great way to pack in a nutritious breakfast while you are on the run. This is one of my favorite smoothie recipes because it is so easy. It is made with almond milk so it is dairy free and I love how the chia seeds give it texture, help me feel fuller for longer, and aid in digestion.…

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Nutrition Myths

6 Nutrition Myths the Fitness Industry Has Sold You

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When we think of the “fitness industry,” all of us instantly picture hot chicks in sports bras displaying super flat stomachs and perky butts or shredded dudes with bulging pecs and biceps. And there is an assumption that those with lean physiques and perfectly sculpted muscles are the epitome of health and fitness.

This is in fact not true. Sure, having muscle on your frame and not being overweight does signify health, but that does not mean the leanness and muscular definition we see was achieved through the healthiest of methods.…

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Arugula Cranberry Avocado Salad

Arugula, Cranberry, and Your Favorite Protein Salad

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When the weather gets warmer, salads are the way to go. Salads are lighter and don’t heat up the kitchen, but are still packed full of antioxidants, vitamins, and minerals.

This salad offers the natural sweet, tangy flavor of cranberries, plus the healthy fat of avocado. You get to add the protein that sounds good to you (or that is leftover in your refrigerator).…

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