“Naked carbs”—refined carbohydrates eaten alone without fat, fiber, or protein—are considered unhealthy because they are digested rapidly, causing sharp spikes in blood sugar and insulin. This leads to energy crashes, increased hunger, cravings, fat storage, and long-term risks like diabetes and cardiovascular disease. 

Without fiber or nutrients to slow digestion, naked carbs quickly turn into glucose, creating a rapid, high spike in blood sugar, followed by a sudden crash. Which is why you feel hungry.  Because they digest quickly, they do not provide satiety, causing hunger to return shortly after eating and promoting overeating.

If you are not hungry right away, try these tips to avoid that 11:00 AM crash:

1. The “Breakfast Appetizer”: Switch your morning snack and breakfast. Start with something small: a handful of almonds, a piece of fruit, or a single hard-boiled egg.
2. Go Liquid: If food makes you nauseous early in the morning, try a smoothie with protein powder and spinach. It’s easy on the stomach.
3. The 15-Minute Rule: If you are too rushed, set your alarm just 15 minutes earlier. A piece of whole-wheat toast with peanut butter is enough to stabilize your blood sugar.
4. Prioritize Protein: A high-protein breakfast (like Greek yogurt or eggs) keeps you full and stops those mid-morning hunger pangs.

Dressing the Carbs

Pairing simple, refined carbohydrates with protein, healthy fats, or fiber to slow digestion, curb blood sugar spikes, and increase satiety. Instead of eating carbohydrates alone (“naked”), add toppings like avocado, nuts, nut butter, Greek yogurt, eggs, or cheese to snacks and meals. 

How to Dress the Carbs

• Pair with Fat/Protein: Add avocado, nuts, seeds, nut butter, cheese, or eggs to toast, crackers, or fruits.
• Add Fiber: Combine carbohydrates with vegetables, chia seeds, or leafy greens to slow down glucose absorption.
• Order of Eating: Consume fiber (veggies) and protein/fat before the carbohydrates to significantly reduce blood glucose impact.
• Smart Swaps: Choose whole-grain options over white flour products. 

Examples of “Dressed” Carbohydrates

• Apple + Nut Butter: Combines fruit with healthy fat and protein.
• Toast + Avocado + Egg: Adds fiber and healthy fats to simple carbs.
• Pasta + Vegetables + Olive Oil/Protein: Adds fiber and fat to refined pasta.
• Yogurt + Fruit + Seeds: Adds protein and fiber to fruit sugars.

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• Equipment: You won’t need to bring much with you to a class, as the studios will provide equipment for the workout. The exception would be a non-slip mat would prefer to use your own rather than a shared one from class.

• Bring a water bottle to stay hydrated.

• Think fitted breathable clothes: Choose clothing that’s stretchy but not baggy. Clothes that will stay in place as you move. Your instructor needs to see the alignment of your bones and how your muscles are engaging.

• Skip the shoes: Pilates is done barefoot—no fancy footwear needed. If you’d like something on your feet opt for non-slip “sticky” socks for hygiene and better stability on the floor.

• Opt for unscented products: Many people are sensitive to perfumes and strongly scented deodorants, lotions, and sprays.

• Avoid hardware: Skip clothing with zippers, buttons, or metal clasps.

• Hair up: Tie long hair back (a bun on top of the head is best for lying flat).

• Grip socks
• Water bottle
• Small towel (for sweat or extra head support)
• Hair tie (keep it out of the reformer springs!)
• Positive mindset

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Pilates was a game changer for me as a deskbound professional. Pilates exercises like Planks and Dead Bugs trained my torso to remain upright and efficient, even when fatigue sets in.

• The Deep Core: We’re talking about the transversus abdominis—your body’s natural corset. This isn’t just about looking good; it’s about stabilizing your spine.
• Posture Correction: In our ‘tech neck’ world, Pilates acts as a reset button. It realigns the spine and opens up the chest. Pilates focuses heavily on the spine’s natural alignment and strengthening the muscles that support it, helping to undo the damage from desk jobs and slouching. We’ll talk about how this focus on ribcage placement and shoulder blade placement fundamentally changes how you hold yourself.
• Enhanced Core Strength and Stability: The “powerhouse” is central to every Pilates exercise. We’re talking deep abdominal muscles here, not just the ‘six-pack’ muscles. This foundational strength is key to everything from better balance to reducing back pain. Performance Note: Think of Pilates as the ‘insurance policy’ for your other hobbies. It makes you a better runner, a stronger lifter, and even more agile on the pickleball court.”
• Increased Flexibility and Mobility: Pilates is a fantastic blend of strength and stretch. You’ll gain long, lean muscle mass while simultaneously increasing your range of motion. It’s that wonderful feeling of being both strong and supple.
• Mind-Body Connection and Mindfulness: This might be the most profound benefit. Pilates is all about concentration and control. It forces you to be present, to focus on your lateral breathing and how your body is moving in space. It’s a moving meditation, giving your mind a much-needed break from the daily grind.
• Injury Prevention and Rehabilitation: Because the movements are low-impact and focus on proper form and muscle balance, Pilates is often used in physical therapy settings. It builds strength safely, making your body more resilient to injury.

You can also listen to this on my podcast  9 to 5 Wellness linked below. See you soon in a Pilates Class.

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Body fat percentage is an important factor for metabolic health and fitness levels. Body fat percentage is the body fat in proportion to lean mass, organs, tissues and water. High levels of body fat raise the risk of developing many chronic health conditions. Healthy body fat percentage ranges are listed in this blog.

How to Calculate?

There are several ways to calculate body fat percentage. The best way to measure body fat involves using specialized equipment like a DEXA scan to measure the density of body tissue. There are several other ways to assess body fat. Like skinfold caliper test and the Bioelectrical Impedance scan. You can learn more about different modes to measure body fat percentage and analyze body composition by listening to 9 to 5 Wellness podcast episode #25, Beyond the Scale: Understanding Body Composition.

The American College of Medicine recommends the following healthy body fat percentage ranges. It takes into account age and body composition differences between men and women. Notice that body fat % increases with age.

See the table below.

Body Fat Percentage Table for Women 

In terms of physiology, it is important to note that women require a slightly higher amount of essential body fat compared to men. This is primarily due to the specific needs of women’s bodies for optimal health. Essential body fat plays a crucial role in providing insulation, safeguarding internal organs, storing important vitamins, and regulating hormones to support a healthy pregnancy. It’s worth mentioning that body fat distribution also undergoes changes as women age, further emphasizing the dynamic nature of body composition. Ideal body fat percentages by age group for women are listed below:

Age 20–29 years

Age 30–39 years

Age 40–49 years

Age 50–59 years

Age 60–69 years

Body Fat Percentage Table for Men

While it’s essential for men to maintain a healthy body fat percentage, the ideal fat percentages for men are generally lower when compared to those for women. Below are the ideal body fat percentages by age group for men:

Age 20–29 years

Age 30–39 years

Age 40–49 years

Age 50–59 years

Age 60–69 years

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Sleep deprivation hits women harder. Biological changes across women’s lifespan which are regulated by hormones like menstruation, pregnancy, and menopause commonly impact sleep. Many of the female professionals I work with get less than 6 hours of sleep and often complain of waking up worrying about work, finances, and deadlines. Their health and well-being suffer because of lack of sleep.

The High Price of Insufficient Sleep: lack of sleep impacts our biological systems and can throw things out of whack. Even one night of insufficient sleep makes our brain fuzzy leading to poor decision-making, stress reactivity, irritability, and incapable to execute tasks. And here’s the real kicker: if we keep skimping on sleep over time, it’s been linked to some major health issues like heart disease, type 2 diabetes, and even depression.

Here are some practical tips to improve your sleep:

Develop a Strategy: Sleeping adequate hours consistently is a goal you can achieve by understanding what good sleep is by doing research, consulting with a wellness coach, and then implementing the science-backed techniques and measuring the results. Like anything worth striving for it’s a goal you can reach with a plan.

Prep the Room: The most vital part of sleep hygiene is to improve and take care of your sleep environment. The room you sleep in should be cool and dark. Excessive light disrupts the circadian rhythm. Blackout curtains or sleep masks are some good ways to avoid bright lights from outside.

Keep your room free of technological devices because these devices can keep your brain wired. The blue light from these devices suppresses the natural melatonin production in our body, making it hard to sleep. Try to disconnect at least an hour before going to bed. Keep your bedroom cool for optimal sleep. Research suggests keeping the room between 65 and 68 degrees.

Don’t Snooze the Alarm: It is very challenging for our body and brain to get accustomed to a sleep routine if we have irregular sleep patterns. With a regular sleep schedule, you will experience enhanced focus, better cognition, and better mood regulation. This rule applies to weekends and holidays when you might be tempted to sleep in. Consistency is all about feeling refreshed and taking on the day with charged-up battery.

Get Some Sunshine: Our bodies have this cool thing called the circadian rhythm, and it gets all regulated by light exposure. Sunlight is like the superstar of this whole sleep cycle thing. Try to spend at least 30 minutes outside during the day. A healthy dose of natural light will reset your internal clock.

Relax Before Bed: One of the reasons we can’t sleep and stay asleep is because our brain is still active at night thinking about work deadlines or team conflicts. These stressors keep the sympathetic nervous system, the reactive branch of our autonomic nervous system active. It’s much easier to fall asleep if you are relaxed and your mind is calm.

Here are some ways to relax: read a book, try some controlled breathing, listen to chill music, take a bomb bath, or get into some super relaxing yoga poses. Speaking of yoga, even simple moves like the forward fold, legs up the wall, and downward dog can help get your blood flowing to your heart and head. This activates the “rest and digest” side of your automatic nervous system (aka the parasympathetic branch). So not only will these activities help you catch some z’s, but they’ll also keep you sleeping like a champ!

An optimal amount of restorative sleep is vital for health and wellbeing. Try the above suggestions for a good night’s rest. Let me know in the comments how you like to sleep better.

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Choosing the right food to support your goals can be difficult when you’re at home and have control over your meals. However, maintaining a healthy diet while traveling is even tougher. For instance, a delayed flight might leave you hungry in an airport where meal choices are limited. Similarly, a long road trip could mean being surrounded by endless fast-food options.

To help you out, below are some examples of nutritious and lower-calorie meals that you can order at prominent food chains during your travels:

• Starbucks: Spinach, egg white, and feta wrap – 290 calories, 10g fat, 19g protein, 6g fiber
• McDonald’s: 1 egg white delight muffins – 270 calories, 8g fat, 18 g protein, 4g fiber. Add a side salad without dressing for veggies and micros.
• Chipotle: Salad bowl with steak, black beans, fajita vegetables and tomatillo-green chili salsa (and no dressing) – 330 calories, 31 g protein, 965 mg sodium
• Subway: Six-inch turkey breast sandwich – 280 calories, 3.5g fat, 18g protein, 5g fiber

Yes, I know none of these are considered “healthy,” but you have options if you are traveling and stuck with limited food choices. You just need to know what to look for and what to order.

You can maintain a healthy diet without feeling restricted while traveling on holiday. When considering healthy eating, finding a balance is key. It’s about deciding the kind of experience you want on your trip and what tradeoffs you can make in relation to your wellness and weightloss goals.

Here are a few easy steps to plan and eat healthy while traveling for the holidays:

Pack Snacks:

One of the main difficulties in maintaining a healthy diet while traveling is the lack of control over meal timing. Feeling hungry between meals can often result in overeating when it is finally time for food.

To avoid this “hangry” situation, it is helpful to pack snacks such as fresh fruit, nuts and trail mix, pretzels with hummus or nut butter, or protein bars. Personally, I enjoy roasted edamame or chickpeas as a salty snack option that is both high in protein and fiber.

Use Smart Storage:

To increase your chances of successfully passing through airport security, it is advisable to carry your food in pre-portioned, labeled, and sealed packaging. When it comes to non-solid foods, opt for small containers that are under 3.4 ounces in size, as these will comply with the TSA guidelines. Additionally, consider using reusable Stasher bags instead of disposable plastic bags for the rest of your snacks.

Prioritize Protein:

Protein keeps you satisfied, so it’s a must for warding off hunger while traveling. Center your meals around protein plus fruits and veggies, so you can have a have a buffer for other snacks and meals. Protein helps to regulate the appetite and get the nutrients you need, while keeping you satisfied. If you are traveling by car pack protein shakes with you and if traveling by plane, ship protein shakes to your destination ahead of time if possible.

Go to a Grocery Store:

 One of the primary difficulties in maintaining a healthy diet while traveling is the heavy reliance on restaurants, diners, and fast-food chains. A more reliable alternative is to explore local grocery stores, which often provide a wider range of healthy options. Even well-known chains like Whole Foods offer a variety of nutritious foods, although any grocery store should have suitable choices.

Eat at a Chain Restaurant:

Contrary to popular belief, opting for a chain restaurant might actually be the most reasonable option for finding healthy meals in certain situations. Despite their reputation for fast food, many restaurant chains are legally obligated to provide healthier and lower-calorie options.

Even if you can’t choose what’s on your plate at a holiday dinner or restaurant meal, you can be mindful of your hunger levels and your wellness goals. The above steps will help you enjoy the holidays and stay on track with your wellness journey.

The post 5 Tips on Eating Healthy while Traveling for Holidays 0 (0) first appeared on Tone & Strengthen.

The holiday season can be a wonderful time filled with joy, celebration, and spending time with loved ones. However, it can also bring added stress, pressure, and overwhelming emotions.

According to a study conducted by NAMI, it was found that 64% of individuals experience worsened mental health symptoms during the holiday season. Especially if you family has gone through a change this year like loss of a family member or an unexpected health diagnosis. Add in the work stress to this mix and we have a recipe for poor mental wellbeing.

Here are some strategies to help you with managing mental health during holidays:

Set Realistic Expectations

Recognize that perfection is not the goal. Embrace the imperfections and be realistic about what you can accomplish and how you want to feel during the holidays. Set realistic expectations for yourself and others to avoid unnecessary pressure and stress.

Prioritize Your Wellbeing

Take a moment to accept and acknowledge your needs. It’s essential to prioritize your own mental and physical well-being. Be kind to yourself and put yourself first. Take the time to recognize what triggers your stress and anxiety during the holiday season. Are you overwhelmed by shopping for gifts? Do certain situations leave you feeling physically and mentally agitated? Once you become aware of these triggers, you can take proactive steps to avoid or cope with the stress they may cause. Remember, self-care and self-awareness are key to maintaining your well-being during this time.

Set Boundaries

It’s crucial to set boundaries during the holiday season. Learn to say no to activities or events that overwhelm you or interfere with your well-being. Prioritize your mental health by setting clear boundaries with both yourself, your social circle, and at work. Making a day-to-day schedule helps ensure you don’t feel overwhelmed by everyday tasks and deadlines.

Take Breaks

Holiday festivities and obligations can be overwhelming. Remember to take breaks and give yourself space to rest and recharge. Schedule in downtime, even if it’s just a few minutes to yourself. Use this time to practice deep breathing, meditation, or mindfulness to help reduce stress and increase relaxation. Try the breathing exercises on my YouTube channel.

Offer Thanks

Boost your mental health during the holiday season by practicing gratitude. Take a few moments to reflect on the things in your life that you are grateful for and create a gratitude list. Consider the people, experiences, and opportunities that have brought joy, love, and fulfillment into your life. Once you’ve identified these things, take the time to express your gratitude to those who have been a support system throughout the year. It could be a friend, colleague, or family member who has had a positive impact on you. Research has shown that practicing gratitude can lead to significant improvements in mental health, including increased feelings of happiness and decreased symptoms of depression.

Manage Finances Wisely

Financial strain can significantly impact your mental health during the holidays. Set a realistic budget and stick to it. Avoid getting caught up in the pressure to overspend and focus on meaningful, thoughtful gifts or experiences rather than materialistic ones. Seek alternatives like homemade gifts or organizing group activities to reduce financial stress.

Seek Support

If you find yourself feeling overwhelmed or struggling with your mental health during the holidays, reach out for support. Talk to a trusted friend, family member, or mental health professional. They can provide guidance, a listening ear, and help you navigate any difficult emotions or challenges you may be experiencing.

Remember, taking care of your mental health during the holidays is crucial for your overall well-being. By setting realistic expectations, practicing self-care, setting boundaries, offering thanks, managing finances wisely, and seeking support, you can create a healthier and more enjoyable holiday season for yourself.

The post Managing Mental Health During Holidays 0 (0) first appeared on Tone & Strengthen.

Makes 4 Servings

Ingredients:

½ cup raspberries, mashed

½ teaspoon Dijon mustard

2 teaspoons balsamic vinegar

2 tablespoons olive oil

½ teaspoon maple syrup

Salt and Pepper to taste

Instructions:

• Mix all the ingredients in a mason jar.
• Drizzle over salad as needed.
• Pro Tip: You can refrigerate this dressing for 1 week.

Nutrient Profile per Serving:

Total calories: 19 calories

Carbohydrates: 1.3g

Protein: 0.5g

Fat: 1.5g

Fiber: 0.3g

Sodium: 38.3mg

Potassium: 22.3mg

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Makes 4 servings.

Ingredients:

¼ cup tahini

3 tablespoons water

3 tablespoons fresh squeezed lemon juice

1 garlic clove, minced

1 tablespoon maple syrup

¼ teaspoon salt

Instructions:

• Mix all the ingredients in a mason jar.
• Drizzle over salad as needed.

Pro Tip: You can refrigerate this dressing for 1 week.

Nutrient Profile per Serving:

Total calories: 19 calories

Carbohydrates: 1.3g

Protein: 0.5g

Fat: 1.5g

Fiber: 0.3g

Sodium: 38.3mg

Potassium: 22.3mg

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Makes 4 servings.

Ingredients:

4-5 dill stems and leaves, chopped

½ small cucumber, grated

1 small garlic clove, minced

½ lemon juice

¾ cup low fat Greek yougurt

1 pinch salt

Instructions:

In a large mixing bowl, add all the ingredients.

Mix with a large spoon or spatula until combined.

Serve with cut veggie sticks for a veggie dip.

Or serve with your favorite bread, meat, seafood, or on the side of your meal.

Nutrient Profile per Serving:

Total calories: 22.5g

Carbohydrates: 2.6g

Protein: 3g

Fat: 0.2g

Fiber: 0.13g

Sodium: 44mg

Potassium: 57mg

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