You. Are. Not. Drinking. Enough. Water.

Staying adequately hydrated ensures that your metabolism is running at it’s maximum, meaning you are burning the most amount of calories for yourself as possible, whether you are sitting at your desk, digesting your food, or working your butt off in that spin class.

Also, our bodies often times mistake hunger for thirst, so you’ll end up reaching for more food (and calories), when really what you need is water. If you make sure you are always well hydrated, then you can eliminate unnecessary snacking and reach your health goals quicker!

So, drops the pounds quicker by drinking 8-10 glasses of water a day (more if you work out). Cold, hot, or room temp all work. And feel free to add in a slice of lemon, cucumber, or orange for a bit of flavor if you need it. Or try unsweetened green tea, that counts too!

For counseling appointments, recipes and blog posts check out BZ Nutrition. And keep in touch with me on Instagram, Twitter and Facebook.

When it comes to amazing, healthy, strong, shiny hair, it is really all about that B family! B vitamins are the key to luscious locks for sure, so here’s what you need to know.

There are a bunch of different B vitamins, like niacin, pantothenic acid, folic acid, B6 and B12 and it is key to make sure to eat all of them, because they work together to stimulate hair follicles to grow healthy hair. Research has shown that B vitamins play a role in a reducing hair loss and decreasing grey hair growth.   Aim to get your B vitamins from foods, instead of supplements, by eating more: quinoa, oatmeal, brown rice, strawberries, dark leafy greens, chicken, and salmon.

Biotin is another B vitamin, but it gets special attention for its role in stimulating new cells and re-growing lost hair. Again, you want to make sure you are getting this from your diet, instead of supplementation alone, so make sure to increase your intake of nuts, eggs, whole grains, swiss chard, and halibut.

For counseling appointments, recipes and blog posts check out BZ Nutrition. And keep in touch with me on Instagram, Twitter and Facebook.

Foods work from the inside out in a lot of different ways and here are 4 foods that particular target your skin to promote a healthy, dewy, fresh faced look.

1. Salmon. Salmon is a healthy diet staple because it is a great source of lean protein and heart healthy fats. We have all heard this before. But did you know that those same heart healthy fats (omega-3 fatty acids) also work wonders for keeping your skin glowing and healthy? Omega-3’s work as an anti-inflammatory, so they reduce puffiness and redness that can creep up under your eyes and on your cheeks. Grilled, baked, broiled, or sashimi style, aim to get in some salmon at least 1-2 times a week.

2. Eggs. Another staple for an all around healthy diet, but eggs are particular important for your skin thanks to their zinc! Zinc helps to control oil content in the skin, which will minimize breakouts. Zinc is also essential in forming that much needed collagen. Have them for breakfast or in your lunchtime salad.

3. Bone broth. Is a good source of collagen, which is the stuff that keeps your skin plump, dewy and wrinkle free. Over time our skin naturally loses collagen, so adding in foods that can replenish it is a great way to stay looking young. Try it with dinner or as an afternoon snack.

4. Green Tea. Is high in antioxidants, which fight off free radicals in the body. Free radicals cause premature signs of aging (i.e. wrinkles) and other types of cell damage. Green tea is also very hydrating (thanks H20!) which prevents dryness and flakiness. Aim for 2 cups a day (iced or hot) and then 8 glasses of straight up water.

For counseling appointments, recipes and blog posts check out BZ Nutrition. And keep in touch with me on Instagram, Twitter and Facebook.

How Much Fish Should You Really Be Eating?

Fish is one of the best sources of omega-3 fatty acids, which are nutrients with a lot of benefits like, reduced depression, lower risk of heart disease, and improved cognition. Plus fish are a lean source of protein helping to build strong muscles, healthy bones, and help to maintain a healthy weight.

Whether wild, canned or farm-raised, you should aim to work in about 12 ounces per week into your diet (that is about 2-3 entrées’ worth). Salmon, tuna, shrimp, and cod are great place to start! The fish you want to avoid are shark, king mackerel, tilefish, and swordfish from the Gulf of Mexico, as they contain high levels of mercury and other pollutants.

For counseling appointments, recipes and blog posts check out BZ Nutrition. And keep in touch with me on Instagram, Twitter and Facebook.

High in nutrition and low in calorie, chia seeds are a great superfood to add to your diet.

1. They are a nutrition powerhouse.

Chia seeds are high in omega-3 fatty acids, which fights inflammation throughout the body and improves your cognition. They are also super high in antioxidants that boost your immunity and prevent premature signs of aging (i.e. wrinkles)

2. They boost your heart health.

Chia seeds are high in fiber, which works wonders for your heart health. Fiber has a double duty effect by lowering your “bad” cholesterol level(LDL), while increasing your “good” cholesterol (HDL), making them a total rock star at helping to prevent heart disease.

3. They help keep your weight in check

2 Tablespoons of these guys gives you 5grams of protein, which packs a punch for such a small amount. Their high protein and fiber combination helps keep you feeling feel and satisfied so you don’t overeat or over snack throughout the day.

Add them to your:

• Avocado toast
• Greek yogurt
• Oatmeal
• Smoothies
• Salads
• Soups
• Or make your own chia pudding!

For counseling appointments, recipes and blog posts check out BZ Nutrition. And keep in touch with me on Instagram, Twitter and Facebook.

There seems to be a lot of back and forth about whether coffee is healthy to drink or not. So before you give up that cup of joe, here’s the deal:

Coffee itself is loaded in beneficial antioxidants that play a big role in fighting cell damage, chronic illnesses and premature aging. While a moderate amount of caffeine has been linked to reduced risk of chronic illnesses and obesity, while boosting your mood, memory, and of course, energy.   So where did the bad reputation come from?

Consuming high levels of caffeine which is 750mg or more daily (about 8 cups) has been linked to bone loss (hi, osteoporosis), heart palpations, and difficulty sleeping. The golden rule when it comes to coffee is to keep it to no more than 3 cups a day, remember a cup = 8 ounces, this will give you about 300 milligrams of caffeine. A good rule of thumb though is to get in that last cup before 3pm, so that it doesn’t interfere with a good night sleep.

For counseling appointments, recipes and blog posts check out BZ Nutrition. And keep in touch with me on Instagram, Twitter and Facebook.

1. Artichokes are one of my favorite vegetables because 1) they are delicious and 2) they are high in antioxidants. Antioxidants help fight off free radicals that will keep your skin young and healthy by preventing premature wrinkles and boosting collagen. They also help fight inflammation and chronic disease. Fresh or frozen are fine! Add them to your salad or toss them into your stir-fry.

2. Lentils are an excellent source of fiber, which helps curb your hunger by filling you up and keeping you full, so you can make it to your next meal without over-snacking. Huge plus, fiber also promotes a healthy digestive system preventing constipation and gas, i.e. that dreaded bloated feeling! They are also a great source of protein that will keep your muscles and bones strong to help you kick butt in your next spin class. Have them in your soup, add them to your salad or roast them in some olive oil for a crunchy snack.

For counseling appointments, recipes and blog posts check out BZ Nutrition. And keep in touch with me on Instagram, Twitter and Facebook.

We all know that sleep should be a priority, but sometimes we just cannot get enough zzz’s. That lack of sleep can lead to fine lines, wrinkles, puffy eyes, redness and droopy skin…not a good look! The good news is, is that even on those days or weeks where you can never seem to catch up on sleep, you can still avoid tired-looking skin with the right foods!

1. Matcha is loaded with the antioxidant EGCG, which reactivates dying skin cells making your skin look brighter and reducing wrinkles. So start your morning off with an iced or hot matcha latte to help your skin feel more awake, go with milk or unsweetened soy milk for some extra protein. Pro tip: don’t like matcha, plain green tea will also get the job done!

2. Salmon is the ultimate healthy-skin food thanks to the high amount of omega-3s. Omega-3s act as anti-inflammatories inside our body that reduce irritation and redness, promote smoother skin and keep our skin hydrated. Additionally, salmon is high in the antioxidants that improve skin’s elasticity, keeping it plump and dewy. Aim to have salmon 2-3 times a week.

3. Brazil nuts are rich in selenium, which improves skins elasticity, combating that sagging, tired looking skin. Selenium will also help slow down the signs of aging skin (i.e. wrinkles). Have 1 tbsp. of these delicious nuts as part of your 4pm snack.

Bonus Tip: Don’t forget the Water! Drinking enough water is what keeps your skin hydrated, preventing dryness, flakiness, and tightness, preventing wrinkles and that dreaded tired-look.

For counseling appointments, recipes and blog posts check out BZ Nutrition. And keep in touch with me on Instagram, Twitter and Facebook.

Bloating can hit us in our waistline, face, fingers, and ankles making us feel puffy and uncomfortable. But the good news is that we can deflate that bloat with a few quick changes and have you feeling leaner and more like yourself by the weekend.

1. Drink up!
While it may sound counter intuitive to push out the water you’re retaining with more water, it is the most effective line of defense for bloating. Drinking more water will actually flush out the extra fluid you’re holding onto and help you deflate. Add in a slice of lemon or cucumber for some extra flavor. And skip the bubbles, the carbonation in club soda and sparking water may cause you to feel even more bloated and gassy thanks to those air bubbles.

2. Switch your starch.
Refined white bread products, like white bread, pasta, rice, and cereal will make you hold onto water. Instead ditch them and aim for whole grain bread or brown rice because these items are less processed and are high in fiber. Fiber will fight constipation and gas, which can contribute to that bloating feeling and help your belly feel flatter and leaner.

3. Pack in the potassium.
Potassium is a nutrient that actually helps our bodies debloat. Our bodies often like to retain water due to the amount of sodium we consume from various foods in our diet and potassium helps push that extra sodium and water out. So add in a combination of spinach, avocados, mushrooms, squash, sweet potatoes, edamame, beet greens, swiss chard, and bananas to your day and watch them work their magic. You can find some great recipes for these potassium-rich foods at bznutritionny.com

Whether you have a wedding, a hot date, or night out with the girls, or just night in at home, these tips will have you feeling leaner and flatter by Saturday. Have more questions, email me at Brigitte@bznutritionny.com or find me on Instagram @brigittezrd.