Whittle Your Waistline

You don’t have to give into mother nature. You can keep your waistline as you enter into peri-menopause or menopause. Four important factors are:

  1. Choose the right foods including plenty of lean proteins (lean meats, fish, poultry, non-fat dairy, legumes and other plant proteins), 5-9 servings of a variety of colorful veggies and fruits, and include 2-3 servings of whole grains daily such as steel-cut oats, stone ground corn, whole wheat, brown rice and quinoa. Skip the refined starches and sugars that hide in so many processed and fast foods, baked goods and sweetened beverages.

Reduce Inflammation through Diet and Weight Loss

Chronic inflammation in the body may increase your risk for several chronic conditions such as type 2 diabetes, arthritis, cardio-vascular disease, cancer, dementia and others. Weight gain and a diet filled with processed foods is linked to chronic inflammation.

In addition to losing weight, choosing foods that reduce inflammation while reducing foods that are pro-inflammatory may help. Here are a couple of links to find out which foods can help and which foods to avoid.

http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation Harvard School of Public Health article and arthritis foundation anti-inflammation diet.

 

Chia Seed Savvy

Not much bigger than a grain of pepper, these little seeds may become your new best friend. There versatile, nutritious and are a great weight loss aide.

Here are the facts:

1 tablespoon contains 40 calories, 3 grams of protein and no sodium. They are also a sources of calcium, soluble fiber and Omega3  fatty acids and antioxidants.

From a health perspective, including chia seeds in your diet may help you keep blood sugars more stable, reduce your appetite by keeping you feeling full longer, this may, in turn, help you with weight loss. The soluble fiber may also help prevent constipation and the fatty acids may help reduce risk of cardiovascular disease.

The Dreaded Diet Dialogue

Its that time of year again when you and all your peers seemed to be talking about what diet their on. Two months from now these diets will likely be abandoned and a new one adopted once we shed our winter clothes and spring and summer come around. This on again off again cycle is not healthy. It makes us feel like failures when the diet was probably unrealistic in the first place and it also may cause unhealthy shifts in body mass. In other words dieting causes loss of your calorie burning furnace-muscle mass. You will likely end up with a higher percentage of fat.

Weight Loss Strategy: Count Your Calories by the Company They Keep – Protein

Protein is an important macro-nutrient for everyone as it has many functions in the body (making enzymes and hormones, structure, function and regulation of tissues and organs, etc). Here’s a link for more info http://ghr.nlm.nih.gov. Most importantly when you are focusing on losing weight, adequate protein is needed to preserve muscle and bone mass. Muscle is your calorie burning furnace so you want to maintain as much as you can or even increase muscle mass while losing weight. This way the quality of weight loss will be better. In other words, you’ll lose more fat and less muscle. This will offset the drastic reductions in metabolism that can happen with some weight loss programs. It will help you keep the weight off once you reach your goal!

Weight loss and/or fitness coaching from the comfort of your home or office!

Starting in January 2017, you will be able to schedule your appointments on-line, send secured info and have your coaching sessions with me either via phone or video-chat. This not only makes reaching your goals easier, it frees up time for fitting in time to reach your weekly goals, whether its shopping for healthy foods or fitting in exercise breaks or rewarding yourself by reading a favorite novel.Continue Reading...

Small Group Personal Training for Women

January 12, 2016 – February 9, 2016

294 Pleasant St

View MapMap and Directions | Register

Description:

Have lots of fun in this small group of friendly and supportive women while you get in the best shape of your life! Instructor is a NASM certified personal trainer, registered dietitian and health coach.

  • Builds strength, improve balance, flexibility and endurance
  • Increase metabolism – your calorie burning furnace to help you lose weight or prevent weight gain
  • Improve health and quality of life
  • Learn the latest, reliable nutrition information as well as what has stood the test of time

P90X3 = No Excuses

I bought the P90X3 workout program a couple of weeks ago. As a registered dietitian and certified personal trainer, I pride myself in staying healthy and fit. I knew the P90X programs are tough but effective as my step son got in super shape a couple of years ago with P90X. So, I am almost through the second week and Yes, the work-outs are challenging, but I love the variety. I especially like how easy these are to fit into my busy schedule as they’re only 30 minutes!

 

It’s time to take responsibility for our own health and weight!

Two years ago I posted http://bodybykj.com/2011/04/who-is-to-blame-for-the-obesity-epidemic. As a country we continue to make unhealthy food and lifestyle choices, diabetes continues to rise and more and more people are riding around Walmart in motorized carts because their obesity is immobilizing them.

The cost to society and individual lives and families is crippling – no pun intended.

The scientific evidence is compelling; obesity leads to other chronic health conditions that negatively impact quality of life. So what are we choosing to do about it? Most like passing the buck and looking for the quick and easy “solution”.

We Keep Getting Fatter, but Why?

Last, Friday I attended a lecture by Dr Jim Painter, PhD, RD a professor, researcher and author from Eastern Illinois University. He has been studying the changing weight and eating patterns in the US over the past 50 years and has some interesting theories with good research behind them.

Guess what the number one isssue seems to be.