BALTIMORE | BALTIMORE | 4040 | WEDDINGS| WEDDINGS
ELIMINATE
WHITE
FOODS
( M O S T LY )
The three biggest food offend-
ers for most men and women
include white sugar, refined
flour, and dairy, which can
each contribute to sluggish
digestion, extra pounds, and
inflammation. Many people
discover that after three weeks
of elimination, they feel lighter
and more clear-headed, but it’s
difficult to nix processed carbs
and dairy altogether. Try the
90/10 rule: Avoid these culprits
90 percent of the time, but
incorporate your favorites into
the remaining 10 percent. Not
only will you savor that choco-
late croissant or queso more
as an occasional treat, you’ll
be giving your body the best
basics possible.That wedding
cake will taste so much sweeter.
MAKE LIKE A
MASTER CHEF
If you’re eating most of your
meals out, you’re likely ingest-
ing extra calories,
to the tune of 20
to 40 percent
more than your
at-home-eating
counterparts.
Yes, cooking all
your meals takes
time. No, no one is suggesting
that you spend six hours on a
Sunday schlepping groceries
and slaving over the stove
(but if that gives you life, then
go for it!). A much more rea-
sonable, feasible way to meal
prep is to make a few sauces/
dressings one night a week.
Miso-tahini dressing, teriyaki
garlic sauce, and kale pesto
make the question,
“What’s for dinner?”
that much easier to
answer.E AT M O R E FAT
High-quality fat sources are
what your hormones’ dreams
are made of—for both males
and females. This isn’t an
excuse to load up on pizza and
burgers—we’re talking
primarily plant-based
fats such as avocado,
coconut and coconut
oil, olives and olive
oil, ghee, nuts, and
seeds. Combining
carb-centric meals
and snacks with a fat
source (think brown rice and
chicken burrito bowls topped
with homemade guacamole)
will not only keep you fuller for
longer, but will aid in blood-
sugar balancing and naturally
start to push excess carbs off
your plate.CONQUER CRAVINGS
This step is probably the most
challenging: making smart
swaps when your cravings are
starting to rule you, rather than
the reverse. If you’re down-
ing your third cold brew of the
day or finding you can’t make
it through the week without a
daily happy hour, it might be
time to start scaling back onthe vices. Most of us use
caffeine and alcohol to
fight burnout, but they
can actually contribute
to that running-on-emp-
ty feeling. And when
you’re super-stressed,
Red Bull and rosé aren’t
your friends. Instead,
swap matcha in for your regular
latte or try a mushroom-coffee
combo (yes, it’s
exactly what
it sounds like)
that boosts your
immune system
and supports your
stress response.
Instead of beer and
cocktails, sip on kombucha,
vinegar shrubs, or herbal mock-
tails for a post-work pick-me-up
with actual health benefits.
Spending a non-booze-soaked
happy hour with good friends
or colleagues will still take the
edge off, without overtaxing
your liver.SWITCH UP YOUR
SMOOTHIES
Consider smoothies a power-
ful tool in your dietary arsenal:
Not only are they suitable meal
replacements when chock-full
of fiber, protein, fat, and greens,
but they’re easy to make in a
pinch, travel well, and are the
epitome of good-for-you fast
food. The rule of thumb? Stick
to just one serving of fruit
(about ½ cup) and fill the rest of
your blender with leafy greens,
hemp, flax, or chia seeds, nut
milk, protein powder, and MCT
oil to really power up.Waller is a board-certified
clinical nutritionist, herbalist,
and founder of WELLTRIBE.You’re about to share every-
thing—so why not also share
your workout regimens?SMOOTH MOVES
Whip up a double batch of
your fave breakfast smoothie
and pour a cup for each of
you. Try blending baby spin-
ach, coconut milk, whole milk
yogurt, banana, bee pollen,
and a bit of honey to check
all the fat, fiber, protein, and
greens boxes.CLASS PASS
Make your next date night
a workout night. We like
POUNDfit at Movement Lab
in Remington, which incor-
porates weighted drumsticks
for a jam session, or FloYo, a
super chill standup paddle-
board yoga class in Dundalk.SUNDAY STROLL
Swap your regular boozy
brunch for a Sunday morn-
ing hike with a couple of cold
brews. Lake Roland offers
miles of well-maintained trails
within the city limits.A LEAGUE OF YOUR OWN
Ready for a little friendly
competition? Volo City offers
games in Federal Hill, Canton,
and Hampden.4 Ways to
Get Fit Together
AISLE STYLE