In the current climate of physical distancing, many of us are either not working or working from home. During this time, you may find it challenging to stick to a healthy diet and avoid frequent snacking. Modified from my book, Below the Surface...Weight Loss Transformation by kj, chapters 3 & 5, are suggestions for using the 4 P's for achieving your goals. The first step is to define your overarching goal, for example: "Maintain my current weight" or "Maintain a healthy immune-boosting diet during this crisis." Examine your motivation for this and determine if you can make this goal a [...]
What is a plant-based diet? For some, it may mean going all in and following a vegan diet, with no animal products. For others it may just trying to replace a couple of meat/poultry base meals per week with more plant based meals, such as beans and rice. Regardless of how you approach plan-based eating, swapping out some meals with more plant foods including nuts, seeds, legumes (dried beans and peas such as kidney beans, chick peas, lentils...) veggies, fruits and whole grains may help you get on track with a healthier style of eating. My favorite is the [...]
http://vp.telvue.com/preview?id=T01133&video=343248 We discuss the Mediterranean Diet, heart health, how to make overnight oats and chia pudding, Omega 3 fatty acids, weight loss and label reading.
I've been a registered dietitian for a long time and have seen so many fad diets come and go. The pendulum swings back in forth regarding which macro-nutrient is in or out vogue. We had the no/low carb diets in the 70's only to return again and again. We had too much protein being out for a while. Low fat and very low fat diets were a trend for quite a while. Of course, during that time the food industry flooded the shelves with low-fat and fat free products, most of which were loaded with sugar and sodium. During that [...]
I was conducting some worksite wellness seminars recently and a question was raised several times: “How do I jump-start my weight loss?” For each person the scenario was slightly different: “I lost weight a while ago, gained back a little that I just can't seem to shed and the tactics I used before just aren't working anymore,” “I never had to lose weight before, I turned 50 and all of a sudden it seems extra weight popped up especially around my middle,” “I exercise regularly, generally eat a healthy diet so I don't know why I don't lose weight,” “I follow a very strict [...]
Like most people you may automatically think of the word diet to mean some kind of food restriction or program to lose weight. As a registered dietitian/nutritionist the word diet to me just simply what foods one eats. I googled the definition of diet and this is what popped up: noun: diet 1. the kinds of food that a person, animal, or community habitually eats. "a vegetarian diet" 2. a special course of food to which one restricts oneself, either to lose weight or for medical reasons. "I'm going on a diet" verb: diet 1. diets, dieting:- restrict oneself to [...]
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 (especially around your mid-section) and [...]
Occasionally I'll have a new client who has a difficult time forming her self-vision or seeing in her mind's eye how she will look and feel after losing weight and adopting healthier lifestyle habits. If you, too, can't quite imagine your new self, then try this "what would my life be like if?" exercise. Get out a couple of sheets of paper or pop on to your computer or smart phone notepad and write down some "what would my life be like if" situations or feelings you can imagine or visualize. This may help you solidify your own vision when [...]
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: 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. Drink plenty of water, eat [...]
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.