Improving Nutrition to Support Mental & Physical Health

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Did you know that improving nutrition can make you a more successful dater? Tamar Samuels tells us how to get healthier and sexier!

Tamar Samuels is all about improving nutrition. The founder of Culina Health, she’s a health coach and an RD specializing in helping people change their health behaviors. Providing knowledge and education is only a small part of the puzzle when it comes to making changes. The hard part is implementing the things you know you need to do on a consistent basis. This requires a tremendous amount of support, mindset shifts, action focused goals, collaboration and motivation. Coaching encompasses positive psychology, neuroscience, and behavior change techniques to accomplish this.

In this episode of Last First Date Radio:

✓ Why Tamar became a health coach

✓ How she motivates people in improving nutrition

✓ How to lose weight after menopause

✓ How people can date and go out for meals while still keeping healthy

EP 475: Tamar Samuels – Improving Nutrition to Support Mental & Physical Health

Tell us about why you got into health coaching.

I didn’t know this was a career. I wanted to be a therapist! I struggled with my own health issues, always related to food. I was scared to eat. The restriction led to a strained relationship with food. I sought out support from nutritionists and found a balance that worked for me.That’s how I fell into nutrition. I love helping people from a behavioral perspective, and pursued a health career. 

How do you motivate people to make changes in their nutrition?

People get hung up on a few things. Most people have had years of failures in regard to their nutrition and health. We live in a diet focused culture. Trying and failing hurts people and confuses them about what to eat. I like to focus on shifting mindset by focusing on the individual’s unique needs and relationship to food. They feel more confident about making change. I come from a strength based approach, letting my clients lead and tell me what they want, which is empowering. 

Many of our clients are postmenopausal and are struggling with weight gain and other side effects. 

Many people wait to date until they’ve lost the weight. Don’t wait! Your body weight and size shouldn’t be a barrier to dating. Give yourself grace. We can’t fight getting older. Our metabolic rate slows. Accept that it’s okay and normal. 

Increase strength training and physical exercise overall. Muscle mass reduces with age. Increase it with exercise. Have adequate protein with all meals and snacks. Add yogurt, nuts. Most people eat carbs more than protein and fruits and veggies. 

Don’t skip meals. It can increase blood sugar and dysregulates our hormones. 

How can people date and go out to eat, keep on a health path, and still have fun?

Have fun! All foods can fit into a healthy diet. You can have alcohol and cake, but focus on the big picture. Be mindful of calorie and sugar intake on days you’re not going on dates, so you can eat what you want. Plan and be intentional. Look at your week in advance. Increase workouts. 

Can you share a client story?

I have a client who was diagnosed with cancer and was 100 pounds overweight. Through chemo and radiation, she lost the weight, but gained most of it back post-treatment. I’m working with her on a healthy weight loss plan, and she’s lost 30 pounds in a sustainable way. She still enjoys the food she loves while losing weight.

What advice do you have for anyone who wants to go on their last first date?

Give yourself permission to try things. In the process of change, try stuff. It’s easier when you have a support system. The experimental approach is what works, going a little outside of your comfort zone. 

Watch on YouTube

Tamar’s website

Instagram @tamarsamuelsrd @culinahealth

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