John Canlas Nutrition

03/24/2025

Always seem to be hungry and have a hard time controlling your cravings?

Check out my article HERE:

John Canlas, A Registered Dietitian tells you best foods to control hunger AND strategies to control your cravings!

03/04/2024

Why do you feel like you need to have “cheat meals”?

Cheating often implies you are doing something you aren’t supposed to be doing. Eating foods that you’re not supposed to eat.

This gives people a false idea that there are “good” foods and “bad foods when in reality, neither is correct.

There are foods you should have MORE.

There are foods you should LESS often.

It creates a poor relationship with food and you think that there are certain days or meals where you can be “bad” and certain days where you can’t “cheat”.

Send this to someone that does “cheat” meals on a regular basis!!

02/28/2024

Your liver does a great job removing toxins in your body, assuming it's in a great shape.
Your kidneys also do fine job filtering your fluids and blood.
Detox powders, supplelemebts, and drinks are NOT evidenced based.
They have NO proof they detoxify or reset your body.
If you really do need a "detoxify", you don't need a powder, supplement, or drink.
You need a doctor that will help you.

02/21/2024

My clients think they need some kind of detox, cleanse, or reset that they have to do or take in order to start feeling in better, have more energy and feel better about themselves.
When in reality they have to work on the BASICS first which I find 90-95% clients lack.
What are the basics?
✅️ exercise/movement regularly
✅️ focusing on eating more fruits and vegetables
✅️ not skipping meals
✅️ learn to find time to take care of yourself
✅️ get enough sleep
If you need the accountability, strategies, and support to get started, I'm accepting 1:1 clients!

02/12/2024

Many of my clients consistently tell me they have trouble getting enough protein for the day.
This is an example of how simple it can be to hit hiur protein goals.
Benefits of eating more protein
✅️ help you stay more full
✅️helps build muscles
✅️helps regulate blood sugar
It is best to spread your protein intake to 3-4 meals/snacks per day.
Stick to mostly minimally processed stuff.
Yes protein drinks/powders are fine to help you get to your goal.

02/06/2024

Most of my clients that have prediabetes or type 2 diabetes DO NOT get enough protein for the day and mainly eat carbohydrate based meals.
For the purposes of retaining muscle mass AND stabilizing blood sugar, protein is an important nutrient to include in your meals.
Make sure when you do eat protein they are:
As minimally processed as possible
Mostly leaner, lower in fat
Spread throughout the day (3-4 meals)
Share this to someone that doesn’t eat enough protein!

02/01/2024

UNDER EATING means:
Intentionally NOT eating carbs or not enough CARBS
Eating meals that don’t count as meals
Skipping meals.
A combination of everything else I mentioned.
I work with clients on how to optimize how they eat in the day time so that they can reduce the chance of late night snacking at night.
With that means
MORE control at night
MORE CONTROL with blood sugar
MORE CONTROL WITH weight
Accepting 1:1 clients!

01/25/2024

We need to get out black and white thinking. Rarely in this world are there things that are black and white.
This applies to your nutrition as well.

01/19/2024

Fasting is a tool to eat less.
There is no magic behind it vs eating less in every meal.
If you can stick to it, great but my personal experience working with hundreds of clients (weight loss, prediabetes, diabetes) is that very few stick to it long term.
What's your experience with intermittent fasting? Comment down below!

01/17/2024

Hey Everyone!

If you live around Suisun City, we will be hosting a wellness invite to busy entrepreneurs and individuals that are looking to optimize their health. This event is totally free and is a way to give back to the community to get better at building good habits and optimize your health. I will talking about:

How to eat more healthy without breaking the budget

Feeling tired? Tips on how have more energy ALL day

Most common challenges facing busy individuals and tips on how to work around them

Message me and I’ll send you a link to sign up!!

Address: 615 Marina Center Drive Suisun City, CA 94585
5:30-7:30 PM

https://form.jotform.com/240090428247150

01/17/2024

I often tell my clients that hunger could be a possibility when changing the way they eat and eating less so that their HgA1c can get lower.
One of the things that I hear from my weight loss clients, prediabetes and clients with diabetes is how to control hunger.
The guidelines I put is a catch all. There is no “one size fits all” solution for an individual, try 1-2 at a time and see what works best!

01/11/2024

Are New Year's Resolutions bound to fail?

Here is an article I wrote to set up New Year's Resolution the RIGHT way!

John Canlas, A Registered Dietitian, shows you how to set up New Years Resolutions for 2024 for your health and nutrition goals!