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.

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!

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”.

Lose the Wheat – Lose the Weight???

I get daily notices from Prevention in my e-mail and today’s notice was about a new book on the market written by an MD. The premise is that if you cut wheat out of your diet you will lose weight. Additionally, he suggests that the wheat of today is different from what our fore-bearers ate and is less healthy. The statements and premises in this book ARE NOT based in science. Just because someone has an MD after his or her name does not make them an expert in nutritional science as evidenced in this book. This is just another gimmick or fad diet.

What is the Healthiest Diet and Lifestyle?

If you follow  media stories regarding health, diet, nutrition and exercise recommendations you may be feeling a little confused. I understand! As health and nutrition guidelines are constantly challenged with new research finding coming to light, the media grabs hold of it and hypes it up. So what you believe one day, may be seem to refuted the next. But in the meantime, the media makes the findings seem definitive. Many respond by jumping on the latest health bandwagon based on inconclusive research.

Some things that have recently be challenged are:

  • the role (amount and type) of fat and heart disease, diabetes and other chronic conditions.

Who is to Blame for the Obesity Epidemic?

The latest stats on obesity in America are 1 out of 3 children and 2 out of 3 adults are either overweight or obese. Of course it’s easy to blame the food companies, fast food restaurants and technology, however if you’re are adult, you make your own lifestyle choices. All day long we make decisions that affect our health including: whether or not to exercise; what, when, where and how much we eat; how we perceive and respond to stressors and how much time to allot for sleep and rest.