As I type this review, it's 3:30 in the afternoon. What does that time mean to you? Maybe it equates to mad chaos of dropping off one kid at soccer practice while taking another to piano lessons. Maybe it means you still have at least 2 hours left at your office. Regardless, for myself, the majority of my clients, and most likely for you, 3:30pm = hunger!
As a professional dietitian, I am constantly asked for on-the-go snack ideas that satisfy. Well, here's a new one: Extend Nutrition Anytime Bars. Click the link for more info. You won't be disappointed.
Here's my breakdown:
With school starting and routines forming, many of my clients are eager to "get back on track" with a healthy diet. So what does a healthy diet look like?
A healthy diet is one that is well-rounded, includes all the food groups, and is reasonable with calorie allotment. The next question, then, is: “What is a reasonable amount of calories I should be eating?” This is where your metabolism comes into play.
Metabolism is the process by which your body converts what you eat and drink into energy.
Why is my metabolism unique?
Many factors influence your metabolism, making it unique to you:
How does this affect my diet?
Your metabolism determines how much you need to eat and exercise to reach your goals. You can customize any plan to be more effective when it is based on your body’s unique characteristics. Regardless of what you eat, it’s impossible to lose weight unless you eat fewer calories than you burn. With your metabolic measurement, you will know how much you can eat everyday and you will feel confident that you are well on your way to reaching your weight goals.
Email me to have your metabolism tested today!
Summer is one of my favorite seasons. To my fellow Alabamians, you may be in strong disagreement of this due to the high heat and heavy humidity. However, allow me to remind you of how wonderful summer has been:
Fresh fruits and veggies abound! Pictured above are some of the first crops from our garden this year but you don't have to have your own garden to enjoy these entities. Farmer's Markets pop up every where from about Easter to Labor Day. The key is allowing yourself to indulge in all the crops for flavor-filled healthy recipes like slow roasted tomatoes with fresh basil (see above). One should never pass on this summer satisfaction
Daylight Savings allows for more time to be active with your friends and family. Morning runs, picnic lunches, afternoon family walks, and evening bike rides are all options to make the most of the summer sun (plus hopefully soak up some extra Vitamin D!)
Whether you escape to the beach or the lake, the Cape or the lake, you have to admit: you get away from home more frequently in the summertime. School is out and it is a great time of year for family vacations. Quality time between close friends and family is so important to help you remember what is really important in life.
These are just a few ways Summer can help you move towards a healthier lifestyle. I encourage you to reminisce on the past few months, cherish these last days of August, and enter Fall with with a thankful heart. Maybe you will be able to see Summer's "bright" side when May 2016 rolls around.
Did you know that according to the National Sleep Foundation, being tired can lead to increased appetite and is credited as one of the many causes of weight issues in America? When we are lacking in sleep, our body's level of leptin, a hormone that tells us when we are full, declines. Therefore, we are no longer able to differentiate between hunger and satiety.
As I'm typing this, I'm very sleepy and quite honestly, I just cracked open a Diet Coke in hopes that it will get me through the rest of my thursday. Can anyone relate?
While eating my lunch, I was reading a book that I have come to love: Bread and Wine. It includes a chapter discussing the desire to rest and feel rested. I wanted to share a quote from it:
"I recreated better than I rested-when I was home, I cooked, threw parties, called/texted/emailed, read went to dinner, shopped. But I didn't really stop, listen, feel. When I did, it scared me a little. I felt like I was stuffing myself with food, wine, people, books, experiences, things to do....What I'm finding is that when I'm hungry, lots of times what I really want more than food is an external voice to say, 'You've done enough. It's ok to be tired. You can take a break. I"ll take care of you. I see how hard you're trying.' There is, though, no voice that can say that except the voice of God"
I hope these words resonate with you as they have with me. And that you can set a goal to get at least 7 hours of sleep tonight. Or maybe even 8!
I get asked a lot about Greek yogurt. Can it be a part of a healthy diet? Isn't it high in sugar? Are there healthier brands than others? What about the fruit on the bottom? Will my kids enjoy it?
Yes to all the above. Greek yogurt can be a part of a nutritious meal plan but it can also sabotage a person's diet if they aren't careful.
Here are some key points to look for in Greek yogurt:
It's summertime...the greatest season of all! Kids are out of school and ready to play. You go to the pool and spend all morning letting them swim while you relax and then it's time to rush them home for nap time. But wait, you never ate lunch! You did well resisting the kids chicken fingers and fries but now you are starving!
At this point, a turkey sandwich just doesn't sound appealing. Instead, try this healthy chicken salad!
You probably already have all of the ingredients at home. Boil some chicken and throw it in a bowl. Add onion, garlic, dill, salt, pepper, grapes, nuts, or whatever else you enjoy in your chicken salad. Top with the secret ingredient in the pic and voila...cool, light lunch that satisfies!
"I want to lose this weight fast!" "How soon can I expect to drop these 20 pounds...2 weeks?" "I am sick of carrying this excess weight. I want it gone now!"
All of these are direct quotes that I hear day in and day out. However, anyone who has been on an extreme diet that created drastic weight loss in just a few weeks, knows that the minute they came off that diet all of the weight came right back. Why is this? Why can't you maintain weight loss?
Your body has been starved of nutrients for the past 10-14 days or however long you've been eating minimal calories (800-900/day). It has become very efficient at making the most of the calories it does get from food and drink. Once you resume to eating like a normal human being, your body stores the calories instead of burning them. Why?... because it fears you are going to start starving it again with another crazy fad diet. While you were dieting, the body used muscle mass for energy to protect its fat stores. This directly leads to a loss of muscle, which in turn lowers metabolic rate so that the body needs fewer calories to survive. Therefore, weight loss slows down. So when you start to eat a normal amount of calories, your body doesn't burn them like it used to.
Instead of throwing your body through the ringer, choose to lose weight through making healthy lifestyle changes. The Academy of Nutrition and Dietetics suggests 1/2 to 2lbs per week as a realistic weight loss goal. Choose to lose this weight in a way that is sustainable for you. By doing this, you can know that a pound lost, is gone for good!
Over the past few years, protein bars have come a long way. They are no longer made only for weight gain and they certainly don't taste like cardboard anymore. Protein bars have developed in both nutrition and flavor and can actually be part of a successful weight loss plan! The options are endless and it can be confusing. Certain bars are more appropriate for the busy working professional while other bars work best for an overactive athlete.
For the average adult, a protein bar can serve as a quick, on the go meal replacement. If this is the case for you, try to supplement the bar with a piece of fruit and/or some vegetables. A protein bar can also serve as a snack to curb hunger if you know there will be greater than 4hours between meals. Grabbing a a bar could prevent you from eating a whole bag of potato chips or jar of peanuts when you get home.
The exact amount of protein and calories that are "ideal" will vary depending on the individual. When using a protein bar as a meal replacement, here are some general goals to remember:
10g of protein or more
4g saturated fat or less
10g of sugar or less
Here are some well-rounded protein bars that clients of mine enjoy: