Spring into Summer! Nutrition News…
and a host of other medical conditions. When choosing
carbohydrates, stick to whole grains, starchy
vegetables, and legumes.
A word from your Dietitian…
With summer just around the corner, now is the time to
start making healthy changes so that you can look and
feel great in your summer clothes! Permanent weight
loss doesn’t happen overnight. To make the weight loss
stick start making small changes, one day at a time.
Tips to lose weight for good:
Eat your Veggies. Fill half of your plate with vegetables
or fruit. Studies suggest that people eat the same
volume of food every day. Since vegetables and fruits
have a high water and fiber content they are lower in
calories than other food groups. If you include more of
them you’ll be taking in less total calories.
Focus on Protein. Protein satisfies while fiber fills you
up! Try to include both every time you eat. Great
protein choices include lean meats, seafood, nuts, eggs,
low fat dairy, and soy. Pair them with high fiber foods
like fruits, vegetables, and whole grains.
Practice mindful eating. Eat when you feel hungry, not
“starved”. Stop when you feel satisfied, not “stuffed”.
Eat slowly, savor, sit down, turn off the TV, and enjoy
every bite!
Choose Healthy Fat in Moderation. People tend to
think if a little is healthy more must be better. This is
not the case when it comes to healthy fats and weight
management. Choose monounsaturated fats like olive
oil, canola oil, nuts, avocados and olives and omega 3
fats from fish oil, flaxseed, chia seed, and walnuts, but
watch the portion. One tablespoon of oil, regardless of
the type, has 120 calories of fat. That is 3 servings of fat.
By comparison, for the same calories you’d have to eat
5 cups of raw vegetables or two cups of berries.
Think of Food as Fuel. If you didn’t give your car gas it
wouldn’t run very well. The same thing goes for people!
Fuel your body evenly throughout the day with small
frequent meals high in protein and fiber. This will keep
your energy high, help you avoid temptation and
excessive hunger which can lead to overeating, and
keep your metabolism humming.
Stay Hydrated. Fluids are essential for your body to
function. Most people walk around slightly dehydrated
which can contribute to low energy and muscle fatigue.
It’s also common to confuse feeling of thirst with
hunger, so drink up! Fruit juice and soda are 100%
sugar. Try to stick with water, unsweetened ice teas. If
you don’t like water, slice up some fresh fruit or
cucumber in water and let it soak up the essence of the
fruit for natural refreshing flavor and hydration.
Keep Moving. Standing burns more calories than sitting,
walking burns more calories than standing, and so forth.
Be a body in motion and exercise every day!
Watch the White Stuff. Minimize white flour, white
rice, pasta, instant potatoes, and sugar. These foods will
give you an instant lift followed by a crash soon after.
It’s a vicious cycle that can cause inflammation, obesity,
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Spring into Summer! Nutrition News…
Quick Weight Loss Diets… (And Why You
Should Steer Clear of Them)
Every registered dietitian will tell you that fast weight
loss is not the way to go. The only way to lose weight
and keep it off is through permanent lifestyle change.
Everyone wants a quick fix. Unfortunately fad diets and
crash diets will backfire. Read this if you’re not
convinced.
Simply Grilled Vegetables
Simply Delicious!
Two Thirds of people who go on a restrictive diet and
lose weight end up heavier than their starting weight.
When people restrict their diet for too long they lose
touch with feeling of hunger and satiety.
Diets lead to feeling of deprivation which almost always
leads to overeating and disordered eating. I have yet to
meet a client who has dieted and hasn’t overindulged
when the diet was over.
When a person goes on a diet their body adjusts to a
lower caloric intake. The metabolism slows down so
that they can survive with less food. This is not easy to
turn back up.
Diets aren’t forever. They are short term. Quick weight
loss is mostly water and lean muscle mass. The weight
re-gained is almost always mostly fat. Muscle burns
calories fat doesn’t.
Each time a person diets they typically lower their
calorie needs, lose muscle mass and gain fat. This is
why some obese people really don’t eat very much.
Their body has adapted to a lower calorie intake, and
their percentage of body fat versus lean muscle mass is
so high that calorie needs are minimal.
Most all of us are highly unlikely to continue with
restrictive diets. We all will typically slow our metabolic
rate and gain weight in the long run...
The only way to keep weight off permanently is
by making healthy habit and lifestyle changes.
Ingredients:
1 yellow bell pepper, quartered
1 red bell pepper, quartered
1 eggplant, sliced into ½ slices
1 zucchini, sliced into ½ inch slices
1 yellow squash sliced into ½ inch slices
2 Tbsp chopped herbs such as tarragon, thyme, rosemary and
basil
2 Tbsp balsamic vinegar
¼ tsp of sea salt
¼ tsp black pepper
Directions: Preheat grill to high heat. Working in
batches, arrange veggies on the grill and cook, flipping
once, until tender and just beginning to char, 5-8
minutes. Roughly chop hot veggies into bite-size pieces
and toss with herbs, vinegar, salt and pepper on a large
platter. Serve warm, at room temperature or cold.
Nutritional Info:
PER SERVING:70 calories (5 from fat), 0.5g total fat, 0g
saturated fat, 0mg cholesterol, 160mg sodium, 16g
carbohydrate (7g dietary fiber, 8g sugar), 3g protein
*Source: Whole Foods Market
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Spring into Summer! Nutrition News…
Don’t Just Exercise. Extend Your Life and
Whittle Your Waste by Being Active Every
Day!
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Do you exercise regularly but still struggle with your
weight? Going to the gym for an hour does not mean
you can sit the rest of the day if you want to be fit and
healthy. Not only is sitting too much bad for your
waistline, it also significantly increases your risk for
diabetes, cancer, heart disease, and premature death. If
people sat 3 hours less every day they would increase
their life expectancy by 2 years!
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I see clients all of the time who come to me because
they are struggling with their weight. Often they will hit
a plateu and not understand why they cant reach their
ideal weight when they eat healthfully and exercise
regularly. The reason is too much time sitting. Obese
people sit 2.5 hours a day more than thin people on
average. So, what can you do to fix this?
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If you have a desk job get up at least once every
hour to go to the water cooler, bathroom, or
just take a lap.
Try to take work breaks outside. Bring your
sneakers and go on walks any time you can
squeeze it in, even if it’s just for 5 or 10
minutes. Not only is it good for your health and
weight but it will help you to distress and
recharge.
Take the stairs instead of the elevator
TiVo your favorite shows and then watch them
on a treadmill or while doing floor exercises. At
the very least, get up and move around on
commercials.
When you do go to the gym to workout, make
sure to maximize your time. Sitting on a
machine at the lowest level, or leaning on
handle bars and letting the machine work for
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you so the machine says you burned x amount
of calories, is a waste of time. You’re only
cheating yourself. When you exercise push
yourself so that you see the results you want.
Reduce television to a maximum of 1 hour per
day.
Walk to do errand rather than drive any time
it’s possible.
Walk and talk. We all have cell phones. Let’s put
them to good use!
Aim for 10,000 steps a day. Buy a pedometer or
one of the new devices that track movement
like Fitbit Inc., Jawbone and Nike NKE -1.91% .
Rather than dinner and a movie on nights out,
try bowling, dancing, or roller skating with
friends.
For date night, take a salsa or swing dancing
class!
For weekend fun go hiking, go to the park and
fly a kite, play tennis, try paddle boarding, or go
swimming.
If you’re a golfer, walk the course and carry
your own clubs.
Take active vacations that include snow, water
sports, or hiking.
When you’re cleaning, up the momentum!
Make every movement count.
Exercise is a natural mood booster, energizer, calorie
burner, bone strengthener, disease preventer and life
extender! Don’t over think it, just sit less and move
more!
[email protected]/ 310-739-9901 / WWW.KITCHENCOACHRD.COM
Spring into Summer! Nutrition News…
[email protected]/ 310-739-9901 / WWW.KITCHENCOACHRD.COM