All posts by Sophia McDermott Drysdale

Tomato, Mushroom, and Spinach Egg Muffins

Tomato, Mushroom, and Spinach Egg Muffins

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If you are like me and lead a hectic lifestyle but eating clean is a priority, then healthy portable snacks are a must.

If you have healthy food handy all the time, then you will be less inclined to buy or grab the nearest processed junk when you become hungry. But while it is easy to take a piece of fruit with you or some nuts, packing a healthy snack that provides you with protein is a bit trickier.…

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How to Cook with Fats and Oils for the Healthy Eater

How to Cook with Fats and Oils for the Healthy Eater

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There are so many different types of fats and different ways they affect our systems when we consume them. These differences are even more enhanced when we look at the way these fats are produced, how refined they are, and how we use them for cooking.

Most of us understand the basics of which fats to consume, but when it comes to how to cook with fats and oils, things get more complicated.…

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How to Order Healthy Food When You're at a Restaurant

How to Order Healthy Food When You’re at a Restaurant

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Life is about so much more than a lunch box with the perfect ratio of carbs, proteins, and fats. 

Life is about travel, entertainment, and birthday parties. For many of us, dining out is one of life’s biggest enjoyments — and the biggest challenge to our healthy eating habits. To maintain our healthy lifestyle and still be able to enjoy our meals out, it is important to make educated choices so we can stay on track.…

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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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