Womens Health Magazine had a great article this month regarding the cultural and social expectations of how we feel, or how much, we eat.
“Life’s sweetest memories and toughest struggles revolve around what goes into our mouths. Perhaps that’s why our relationships with food can be as tumultuous as any romantic entanglement.”
It comes down to a feeling of control…
Now that you know and understand how these factors have an impact on your lifestyle you can work towards making each meal or snack a positive experience. We often feel a sense of guilt after eating which would provide a negative outlook on food. Yes, the food might have tasted good, but how do you feel after eating? Always reflect on your food. Was it worth it? If it was, than you better have kicked your butt in the gym that day! However, don’t keep telling yourself “Oh, I can eat this, I worked out hard today.” This doesn’t work on a daily basis. My suggestion is once a week-give yourself a treat!
Tips for enjoying your food even if it isn’t filled with sugar!
• Eat at the dinner table
• Focus on enjoying your quality time while eating instead of always feeling rushed
• Help prepare meals
• You are more appreciative of the master piece!
• Turn on relaxing music in the background while preparing and eating
• A great way to unwind from the hectic day
• While eating out-build self confidence by choosing healthy options
• Don’t listen to your stomach-listen to your mind
Times are changing. We no longer are required to clean our plates…Hop on the wagon!
Set an example to others-Eat Healthy!
February 8, 2011
November 30, 2010
Happy Holidays!
We all know the holidays are very challenging for everyone.
Here are a few tips that I tell my clients!
Here are a few tips that I tell my clients!
- Think of the food as a meal, not a whole day eating competition.
- Eat one plate of food-DO NOT LET YOUR FOOD TOUCH EACH OTHER!
- This will help with portion control.
- Drink TONS of water.
- Be active that day. After you eat, take your family on a walk!
- Eat one small dessert. Yes-I understand it is a holiday and it would not be the same without desserts!
- Half of a piece of pie
- One brownie (Guilt Free are the best-Trader Joe's or Giant Eagle)
- One cookie
- Do not eat leftovers for every meal! Especially the day after!
- Watch your alcohol content. Liquid calories should not take place of food calories.
- The goal is to maintain or lose weight throughout the holidays-not to take a step back!
November 8, 2010
Vitamin C
Vitamin C: Water Soluble Vitamin*
Forms collagen in the bones, cartilage, muscle, and blood vessels
Aids in the absorption of iron
Foods: Fruits and vegetables (citrus fruits)
Vitamin C significantly reduced the risk of developing colds by approximately 50%
Vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fat into cellular organelles called mitochondria, where the fat is converted to energy
Recommended dosage: 90 mg (men) 75 mg (women)
Overdosage of Vitamin C can result in a potentially fatal disease called Scurvy which causes weakening of blood vessels, connective tissue, and bone.
*Water Soluble means the vitamin is not stored in the body and must be replaced each day.
To see if a vitamin is dissolving in your stomach, take a glass and add some vinegar. Then take the pill and drop it into the glass. If it doesn't dissolve within an hour that means it is not dissolving in your stomach.
Forms collagen in the bones, cartilage, muscle, and blood vessels
Aids in the absorption of iron
Foods: Fruits and vegetables (citrus fruits)
Vitamin C significantly reduced the risk of developing colds by approximately 50%
Vitamin C is required for the synthesis of carnitine, a small molecule that is essential for the transport of fat into cellular organelles called mitochondria, where the fat is converted to energy
Recommended dosage: 90 mg (men) 75 mg (women)
Overdosage of Vitamin C can result in a potentially fatal disease called Scurvy which causes weakening of blood vessels, connective tissue, and bone.
*Water Soluble means the vitamin is not stored in the body and must be replaced each day.
To see if a vitamin is dissolving in your stomach, take a glass and add some vinegar. Then take the pill and drop it into the glass. If it doesn't dissolve within an hour that means it is not dissolving in your stomach.
November 3, 2010
Vitamin Review-Vitamin A
Below is a typical multivitamin. I am going to break down each vitamin & give you some tid-bits on what foods you can find these certain vitamins in. For the next couple weeks I am going to be breaking down each vitamin.
Vitamin A: Fat Soluble Vitamin*
Protects the immune system from diseases and infections
Carried through the body by fat & is stored in fat.
Foods: Eggs, fortified milk, oils in fish, carrots, sweet potatoes, squash, spinach, broccoli
Mostly dark greens or orange
Beta-carotene=antioxidant that creates a role in cancer & heart disease prevention
Palmitate=fat soluble vitamin that supports formation of skin cells & is utilized for proper vision
Recommended dosage: 5,000 IU (men) 4,000 IU (women)
Overdosage of Vitamin A can result in digestive problems, night blindness, eye disease
To see if a vitamin is dissolving in your stomach, take a glass and add some vinegar. Then take the pill and drop it into the glass. If it doesn't dissolve within an hour that means it is not dissolving in your stomach.
*Fat-Soluble Vitamin means that it can be dissolved in fat.
Vitamin A: Fat Soluble Vitamin*
Protects the immune system from diseases and infections
Carried through the body by fat & is stored in fat.
Foods: Eggs, fortified milk, oils in fish, carrots, sweet potatoes, squash, spinach, broccoli
Mostly dark greens or orange
Beta-carotene=antioxidant that creates a role in cancer & heart disease prevention
Palmitate=fat soluble vitamin that supports formation of skin cells & is utilized for proper vision
Recommended dosage: 5,000 IU (men) 4,000 IU (women)
Overdosage of Vitamin A can result in digestive problems, night blindness, eye disease
To see if a vitamin is dissolving in your stomach, take a glass and add some vinegar. Then take the pill and drop it into the glass. If it doesn't dissolve within an hour that means it is not dissolving in your stomach.
*Fat-Soluble Vitamin means that it can be dissolved in fat.
October 20, 2010
Get excited!
I encourage you to make a vision board. This could be cut outs from a magazine, quotes, etc...Anything that you would like to accomplish within the next 5 years. Place it on your fridge and get excited to achieve those goals!
The next step is to prepare for these goals.
Here is an example of a vision board. Your goals can be about any topic you would like. Fitness, life, career, relationships, etc... The sky is the limit! Please feel free to share ideas about your vision boards!
Have a great day!
D
The next step is to prepare for these goals.
- If one of your goals is to eat a balanced meal M-F, then you must prepare for it! Pack your snacks and lunches in order to keep you on track.
- Keep extra workout clothes in your car/bag so there is no excuse for you miss a workout!
- Get to bed at a decent hour each night to give your body the appropriate rest it needs to function throughout the next day!
- Bring a water bottle/cup with you to work or school so you always have water in front of you!
- No excuses-if it is important, you need to make time. Everyone has a busy schedule...and it never slows down :)
Have a great day!
D
October 12, 2010
Stress
(Sigh...) Stress...how to handle stress in your everyday life.
Every individual has stress in their life at one point or another (sometimes everyday!) & the major factor is how you handle the stress. Below are some techniques that I have done for myself in the past, and also some advice on what not to do!
Hopefully you will find your inner strength to overcome the effects of stress.
1. Walk away from the situation & take deep breaths. It is important to close your eyes, release the tension in your neck, and breathe in through your nose and out through your mouth.
2. Take a nice relaxing bubble bath, get a massage, facial, etc... something to release the tension & for you to focus on yourself and not the issue at hand.
3.EXERCISE! The most important! Exercise releases endorphins which make you feel happy & give you self confidence! Sweat, sweat, sweat!!!
4. Get on a phone call/chat with a close friend about your issue. Get it out on the table. Do not hold your emotions/feelings in.
The most crucial advice that I could give you....
*Do NOT EAT when you are stressed. This is called emotionally eating. Otherwise known as binge eating. Instead of eating, DRINK WATER!
At the end of the day, focus on how this little situation impacts your life in the big picture. Most of the time, it does not matter and you get worked up over nothing.
Always remember: Everything happens for a reason...
I hope this helps!
Have a wonderful day!
D
Every individual has stress in their life at one point or another (sometimes everyday!) & the major factor is how you handle the stress. Below are some techniques that I have done for myself in the past, and also some advice on what not to do!
Hopefully you will find your inner strength to overcome the effects of stress.
1. Walk away from the situation & take deep breaths. It is important to close your eyes, release the tension in your neck, and breathe in through your nose and out through your mouth.
2. Take a nice relaxing bubble bath, get a massage, facial, etc... something to release the tension & for you to focus on yourself and not the issue at hand.
3.EXERCISE! The most important! Exercise releases endorphins which make you feel happy & give you self confidence! Sweat, sweat, sweat!!!
4. Get on a phone call/chat with a close friend about your issue. Get it out on the table. Do not hold your emotions/feelings in.
The most crucial advice that I could give you....
*Do NOT EAT when you are stressed. This is called emotionally eating. Otherwise known as binge eating. Instead of eating, DRINK WATER!
At the end of the day, focus on how this little situation impacts your life in the big picture. Most of the time, it does not matter and you get worked up over nothing.
Always remember: Everything happens for a reason...
I hope this helps!
Have a wonderful day!
D
October 5, 2010
Question of the Day
Like training, does the body adapt to the same foods eaten day in & day out?
The logical sense would be "Yes".
I am trying an experiment with a friend that I went to college with. The candidate eats the same foods everyday & is not seeing the results that they want. It is going to be my challenge to professionally answer this question over the next couple months. I have suggested different healthy foods throughout the day & also evaluation calories in vs. calories out. After a couple months, we will reevaluate body fat %.
It has always been my philosophy that the body adapts to any stimulus that you place on it. Just like working out. If you continually do the same routine weekly-your body will plateau. It is called muscle adaptation. Most individuals wonder what is happening & why they are not seeing results. You always want to keep your body guessing!
A great example of muscle adaption is throwing a baseball. For the first time playing baseball, your shoulder is really sore for the next couple days. The more that you play baseball and mimic the throwing motion, you will become less sore in the days to follow. This is how the body works with exercise & training.
Be creative with your workouts & nutrition. Explore new healthy recipes while still understanding the foods & the nutrients that you are putting in your body!
The logical sense would be "Yes".
I am trying an experiment with a friend that I went to college with. The candidate eats the same foods everyday & is not seeing the results that they want. It is going to be my challenge to professionally answer this question over the next couple months. I have suggested different healthy foods throughout the day & also evaluation calories in vs. calories out. After a couple months, we will reevaluate body fat %.
It has always been my philosophy that the body adapts to any stimulus that you place on it. Just like working out. If you continually do the same routine weekly-your body will plateau. It is called muscle adaptation. Most individuals wonder what is happening & why they are not seeing results. You always want to keep your body guessing!
A great example of muscle adaption is throwing a baseball. For the first time playing baseball, your shoulder is really sore for the next couple days. The more that you play baseball and mimic the throwing motion, you will become less sore in the days to follow. This is how the body works with exercise & training.
Be creative with your workouts & nutrition. Explore new healthy recipes while still understanding the foods & the nutrients that you are putting in your body!
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