Nutritionist Interview Molly Spani

June 3 2020

If you have talked to me for five minutes you know that I believe that health is 1 Having a great understanding of your body and your needs helps not only your health but your overall selfconfidence energy and so much more

Which is why I am THRILLED to have the incredible Molly Spani on the blog today Molly is a nutritionist located here in the Bay Area The main reason I wanted her on was because I dont want to only provide wedding focused resources to couples during the wedding planning season The reality is wedding planning can be stressful and many people put pressure on themselves to lose weight or look a certain way for the wedding day And if you are a photographer this post is also for you Its so important that as photographers we keep ourselves healthy because we cant really call out on a wedding day ya know I hope you enjoy this information as much as I did

Tell us a little about you Where are you located what do you do and what services do you offer

Im a nutritionist located in San Francisco CA I work oneonone with clients to help them establish healthy habits reach their goals and feel their best

What are a few easy steps to start taking towards a healthier lifestyle

I like a light structure to stay on track without feeling too constricting I encourage all of my clients to identify a source of protein quality fat and fiber at every meal Those three components should make up the vast majority of your plate and anything else such as a starchy carb or glass of wine can be your plusone when you want to a little something extra The goal here is to balance your blood sugar so that you feel satiated after your meal and not hungry again or craving something sugary two hours later

I also cant stress enough the importance of drinking ample water for most people that means at least half their body weight in ounces Hydration impacts everything from the way our cells function to our cravings The vast majority of your water intake should happen in between meals and then you should simply sip what you need to while you eat When we drink all of our water during meals it can have an effect on our digestion so sipping consistently throughout the day is definitely the way to go

Lastly read your labels So many products have ingredients that might not be serving you and you dont even know it For example take the time to make sure there is no sugar in your salad dressing it is so easy and much cheaper to make homemade Or buy a trusted brand such as Primal Kitchen which uses quality oils and no sweeteners

How can someone determine what is good for a body versus what is good for THEIR body with all the trends and opinions on the internet

Part of the damage that fad diets have done is disconnecting us from our ability to really tune into how our bodies react to different foods We need to bring more mindfulness to both the practice of eating and the feedback that our bodies give us after For example we know kale is healthy but guess what Not everyone tolerates this tough leafy green well which means eating it might not be the best choice for everyone And a similar approach could be applied to gluten

I talk to so many people who have gone glutenfree but the reality is their bodies function perfectly fine when some gluten is included in their diets I would encourage everyone to bring a little more awareness to the cues your body is giving you Working with a nutritionist can be a great first step if you feel like you could use some guidance on where to start

Do you have any favorite resources you use often and love to suggest to clients cookbooks food blogs podcasts etc

Books Food What the Heck Should I Eat by Mark Hyman MD

Podcasts The Genius Life with Max Lugavere Be Well By Kelly with Kelly Leveque

Websites Nutritious Life Nutrition Stripped

What advice would you give to a couple looking to lose weight for their wedding day

We all have those moments in life when we want to look and feel our best and a wedding is probably at the top of the list The first piece of advice Id give is no crash diets Not only does this approach not provide your body with the essential nutrients you need to function but it will also bring an added level of stress that you just dont need leading up to your wedding

Instead in the months leading up to your big day set yourself up for success by setting realistic goals that are attainable and simple Hitting incremental goals over time breeds confidence confidence to keep going and confidence in yourself that will radiate on your wedding day In terms of what to eat focus on nourishing yourself with foods that make you feel great think back to the protein healthy fats and fiber I mentioned earlier When you eat balanced meals that leave you feeling calm and satisfied youll find that the intense cravings for simple carbohydrates or sugary snacks things that might be getting in the way of your goals start to disappear

What is a good way to sneak in more fruits and veggies

Prep ahead of time so you always have something to reach for One of my favorite things to do each week is to saute a huge bunch of dark leafy greens such as chard kale and spinach Ill wilt it down with a little olive oil garlic salt and pepper then store it in a glass container in the fridge I use it as a side dish to protein add it to eggs or stir it into pasta sauce

What are the best alternatives for dairy Any favorite brands

The two things I always look for when purchasing dairy alternatives are added sugar and processed oils youll find that a lot of the products on the market have both My favorite nut milk brands are Malk Elmhurst and Three Trees I like using Kite Hill for their cream cheese and ricotta alternatives and CocoYos plain unsweetened coconut yogurt

How do you feel about more popular diet trends Macros intermittent fasting keto etc

When it comes to diet the most important thing to remember is that everyone is different Just because something works for one person doesnt mean it is going to work or even be healthy for you While I think that there are merits to certain aspects of some of the popular diets it is worth noting that for the most part these strategies were designed and studied as tools rather than longterm lifestyles We need to be able to allow ourselves flexibility in regards to how when and what we eat because our busy lives require it A diet should never make you feel like a whole food group is entirely off the table or that you failed and have to start over again This mindset does not create a lifestyle or set you up for longterm success

How can you eat a more plantbased diet without overdoing carbs or being nutrient deficient

Plants offer us a wonderful way to get a wide variety of nutrients so I recommend that we strive to eat them at every meal even breakfast For example add spinach or frozen cauliflower to your morning smoothie have a big salad with protein for lunch and for dinner roast up a tray of broccoli zucchini mushrooms and onions or whatever you have on hand and use as a side dish

While you are right that vegetables are primarily carbohydrates the high fiber content of most veggies makes it so your body doesnt process them in the exact same way as a simple carbohydrate or something sugary no blood sugar spike For this reason we dont need to be super concerned about overdoing carbs when eating more plants The exception to this would be starchy vegetables such as sweet potatoes and corn which will have an impact on your blood sugar by causing a rapid spike then fall For these vegetables I recommend keeping the serving size to half a cup or less and not including them at every meal

How can people find you and get in touch IG website email

IG nutritonwithmolly

Website mollyspanicom

Email mollyspanigmailcom

Be sure to follow Molly for more information on nutrition or reach out if you are interested in working with her one on one Thank you for all the epic info Molly