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Using the 4 P’s to Control Snacking While at Home All Day

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 [...]

By |2020-04-01T12:24:38-04:00April 1st, 2020|Blog, nutrition, weight loss|0 Comments
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Plant-Based Diets

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 [...]

By |2022-03-23T10:14:24-04:00June 27th, 2019|Blog, nutrition|0 Comments
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Diet that Stands the Test of Time

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 [...]

By |2018-10-04T13:17:00-04:00October 4th, 2018|Blog|0 Comments
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10 Hacks to Jump Start Your Metabolism

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 [...]

By |2017-07-12T12:26:41-04:00July 12th, 2017|Blog, fitness, menopause, nutrition, weight loss|1 Comment
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DIET – What comes to mind when you think about the word “diet”?

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 [...]

By |2017-05-26T10:43:41-04:00May 26th, 2017|Blog, menopause, nutrition, weight loss|0 Comments
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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: 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 [...]

By |2017-02-22T09:14:23-05:00February 22nd, 2017|Blog, fitness, menopause, nutrition, Uncategorized, weight loss|0 Comments
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Small Group Personal Training for Women

January 12, 2016 - February 9, 2016 294 Pleasant St Map 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 Register

By |2014-03-17T13:57:21-04:00March 17th, 2014|Blog, fitness, nutrition, weight loss|0 Comments
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