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 [...]
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 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 [...]
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.
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 [...]
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
Two years ago I posted https://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". Instead of making lifestyle changes [...]
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. Portion size! If you grew up in the 60's and 70's, you may remember the standard size soft drink to be 7-8 oz. Today it's double or triple that. Same patten for most of the restaurant meals we eat. Even food companies [...]
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 [...]