My 4 Nutrition Tips That Might Surprise You: Part 2

I know you want a list of foods to eat. Maybe you want what the media has “fed” you: a list of “eat this” “not that?” Maybe you thought I’d give you a list of foods with the least amount of calories. Are you stuck thinking some foods are better at helping you maintain – or shed some of – your body weight?

I continue my campaign to help you avoid falling victim to what the media wants you to believe. They test their marketing messages and practices by spending billions of dollars on your spending patterns. “Eliminate this food group to lose weight,” “this food will help increase your metabolism”… “low carb _____” Sound familiar?

How have these things worked for you in the past?



Read on to find out how I’ve turned my food approach for me and Alexandria Wellness clients’ into just one part of my wellness – and one that feels good and fuels my body and my life for all I want from it.

If you have read any of my posts for the past seven years, my approach is different. My approach doesn’t subscribe to “deprivation dieting.” My program cherishes your love of you, your body, and the food you choose. Yet, even more, a new way to think about caring for you and your wellness.

So here they are. Below are two of the four and next week’s tips will surprise you even more! Stay tuned.

These are two of the four nutrition tips I live by and that have helped my concierge clients find their anchor with their food choices.


1. Eat mindfully.

  • • I constantly say, even to myself – as I can often find myself eating while computing – “Eat when you eat, work when you work. –Adrien Cotton”
  • • The brain is not a supercomputer. It can only do one thing well at a time. When you eat mindfully, you will also be more thoughtful about how full you really are. You will better focus on thoroughly chewing your food, a phenomenon that is not talked about much yet a big problem… especially among busy women.
  • • When you eat mindfully, you are not working, not reading, not really doing anything but eating. Tough, I know… I pretty much fail at this most days and feel it 100 percent of the time in my bloated belly.
  • • When eating mindfully, you can think about the food choices you are making and how they will fuel your beautiful body, giving you the energy you need to get through your busy day.
  • • We bloat less, we digest our food more thoroughly, and we know when we are full!



2. Three Squares

  • • If you enjoy, and most women do, breakfast, lunch, and dinner, my philosophy, based on real hard science, salutes you. So eat the three meals. Stop fretting about Intermittent Fasting. If it is for you, you will know. Or sign up for my newsletter to learn about my online program, where I’ll talk much more in depth about the variety of programs out there.
  • • If you eat three meals, then eat Three Squares. Do not snack. The brain likes to do one thing at a time. When we snack, we interrupt the digestion process of the meal we ate previously. It takes the body over four hours, closer actually to six, to digest a meal. When it is digesting your lunch, the 3pm afternoon snack is an interruption to a very important process and can cause all kinds of challenges, like bloat and gas. 😞 Give it the time. You are not hungry. You are craving. See point about why above 😉
  • • Craving a snack? Go for a short walk instead, change a load of laundry if you’re at home, call a friend. Take your mind away from it.



Stay tuned for next week’s last two nutrition tips – plus a bonus tip that will blow your mind. Sign up for our newsletter and get a free 5 Minute Flow and weekly emails with tools and strategies to be your best.


  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314



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