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nutrition

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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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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Fit For Change: The Power of Protein in Weight Loss

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 [...]

By |2017-05-02T11:50:30-04:00May 2nd, 2017|fitness, 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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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.  

By |2017-02-06T14:22:42-05:00February 6th, 2017|nutrition, weight loss|0 Comments
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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 [...]

By |2017-01-24T15:39:28-05:00January 24th, 2017|nutrition, weight loss|0 Comments
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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 [...]

By |2017-01-05T09:44:16-05:00January 5th, 2017|fitness, nutrition, weight loss|0 Comments
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