Our bodies need food to live and grow and repair themselves. But not all food is created equally. And not every food is necessarily good for you, depending on what your fitness and weight loss goals are. Knowing what types and amounts of food to eat can be daunting, which is why so many people […]
Our bodies need food to live and grow and repair themselves. But not all food is created equally. And not every food is necessarily good for you, depending on what your fitness and weight loss goals are.
Knowing what types and amounts of food to eat can be daunting, which is why so many people are overweight, in pain and lack energy. And THAT’S why it is so important to work with a nutritionist.
What Do Nutritionists Do Exactly?
Nutritionists are trained medical professionals that advise people on what to eat and how to generally lead a healthy lifestyle. They are also the go-to professionals when a person has a specific health goal, such as a weight loss goal.
Nutritionists educate their clients on healthy lifestyle and food choices and will develop specific meal plans.
What’s the Difference Between a Nutritionist and an Online Nutritionist?
Nothing really, except location. We still advise our clients on healthy lifestyle choices to help them meet their health goals. The only difference is, instead of meeting in my office, we meet online.
What’s really great about working with clients online is, I can work with people from all across the country and even world! From my clients’ point of view, they are thrilled with the ease of getting my advice without need of getting in the car and driving to their appointment (who can afford the gas these days?). They just click a few mouse buttons and we connect on the Internet.
And speaking of affordability, you’ll find most online nutritionists price their services more affordably as we don’t have overhead costs of renting an office space, etc.
Do You Need Help Reaching a Health Goal?
If you’ve been struggling with your weight or trying to get your blood pressure or glucose numbers down, I would love to help you. Please reach out to me so I can get a better idea of your current health and how I may be able to help.
SOURCES:
https://www.ziprecruiter.com/Career/Online-Nutritionist/What-Is-How-to-Become
https://freelancelatam.com/5-benefits-of-working-with-an-online-nutritionist/
https://www.connectablelife.com/blog/online-nutritionist-or-online-dietitian/
Did you know that May 6th is International No Diet Day? The holiday was started as a way to promote a healthy lifestyle as well as raise public awareness of the potential dangers of fad dieting. The Problem with Dieting Whenever people want or need to lose weight quickly, they inevitably turn to the latest, […]
Did you know that May 6th is International No Diet Day? The holiday was started as a way to promote a healthy lifestyle as well as raise public awareness of the potential dangers of fad dieting.
The Problem with Dieting
Whenever people want or need to lose weight quickly, they inevitably turn to the latest, greatest fad diet. But how many people actually reach their weight loss goals with dieting? Not many. In fact, research suggests that nearly 95% of all diets fail and most people regain the weight they did manage to lose within one to five years.
Not only are fad diets ineffective, but some of them can also be downright dangerous. Many crash-type diets can lead to:
Why You Should Focus on Eating Healthy Instead
Eating healthily means switching your focus from one of restriction to one of incorporation. The goal here is to not deny yourself food but to eat more natural, wholesome foods that promote your health and well-being. When you do this, the weight naturally comes off.
While fad diets are not sustainable long-term, healthy eating certainly is! Forgo prepackaged foods and opt instead for grass-fed meats, dairy, eggs, produce, nuts and seeds. Be sure to eat plenty of healthy fats from full-fat dairy and fatty fish and meat and refrain from manmade fats like trans fats found in baked goods. Opt for water and green tea instead of sugary sodas.
When you eat healthily, you not only easily lose weight, but you feel full of energy and vibrant. Contrast this to crash dieting where you feel like you’re going to pass out at any minute!
The moral of this nutrition story is, ditch the diets and eat healthy for life instead!
RESOURCES:
Most of us have probably experienced that sensation: our stomach feels like it is slowly being filled with air from a bike pump. We don’t know if something is going to come up or go the other way. And after a certain point we don’t even care; we just want the discomfort to STOP! This […]
Most of us have probably experienced that sensation: our stomach feels like it is slowly being filled with air from a bike pump. We don’t know if something is going to come up or go the other way. And after a certain point we don’t even care; we just want the discomfort to STOP!
This is bloat and many people experience the swollen feeling, typically right after they eat. Bloat is usually caused by excess gas buildup and can cause pain, discomfort and that familiar “stuffed” feeling. It can also make your stomach appear bigger.
If you’re tired of the discomfort and your pants getting tighter after a meal, here are some ways to avoid it:
Sometimes people think they are experiencing bloat when really, they have just eaten too much in one sitting. Try eating smaller portions and see if this sensation goes away.
Was your mother always telling you to chew your food? She was right. When we don’t chew our food properly, it causes us to swallow more air, which is one cause of bloating. As an added bonus, chewing also helps you to eat slower, allowing the signal to be sent from your stomach to the brain that says, “I’ve had enough, you can stop eating now.”
A lot of people have food allergies and food intolerances. When you eat foods that don’t agree with you, the result is excess gas production and bloating.
Some of the most common foods that people have allergies or sensitivities to are:
If you strongly suspect that you have a food allergy or intolerance, see a doctor.
There are two sources of gas in the digestive system. One is produced by bacteria in the gut, and the other is gas or air that is swallowed when you eat or drink. Obviously the biggest culprit is drinking carbonated beverages with a meal.
These are some of the simplest but most effective ways that you can prevent bloat and the pain and discomfort that goes with it. If you try these and still have trouble, you may want to speak with your doctor to rule out any underlying health issues such as an ulcer, etc.
SOURCES:
Are you an emotional eater? When you’re feeling stressed, do you find yourself ordering in pizza? When something sad happens, do you drown your grief in sugar? If so, you’re not alone. A majority of people deal with the challenges of life by turning to their favorite comfort foods. The trouble is, these foods are […]
Are you an emotional eater? When you’re feeling stressed, do you find yourself ordering in pizza? When something sad happens, do you drown your grief in sugar? If so, you’re not alone. A majority of people deal with the challenges of life by turning to their favorite comfort foods.
The trouble is, these foods are only a temporary fix. They fill a void, and in the case of sugar, give our mood a boost. But then we come crashing down again and may even experience shame and guilt for having binged on food we know is not good for us. This can lead to a vicious cycle of more emotions, more eating, more emotions, more eating. This cycle can ultimately lead to weight gain and even the development of certain chronic diseases like heart disease and type 2 diabetes.
We are what we eat is a very true sentiment, especially when it comes to our brain. When life throws us challenges, we need our brain to work optimally so we can figure out the best way to deal with our circumstances or to process emotions. The trouble with reaching for comfort foods is, they are actually harmful to your brain.
Think of your brain like the engine in a car. You wouldn’t put frozen lattes in your gas tank because you know your car needs the right kind of fuel to run well. Your brain also needs the right kind of fuel. Your brain requires high-quality foods that are loaded with vitamins, minerals and antioxidants. These nutrients nourish your brain and protect it from oxidative stress.
Did you know that studies have shown a direct link between a diet high in refined sugars and impaired brain function? And even a worsening of symptoms such as depression?
The bottom line is, while your instinct in the moment may be to reach for those processed comfort foods, do your best to make better food choices. It will be hard at first, but good habits can be formed over time. Your brain will thank you.
SOURCES:
For some people, working from home is a normal routine. This is, after all, the gig economy, and many people have been freelancing, making a living from their home office for many years now. But for others, working from home is a completely new phenomenon brought about by the global pandemic. For this second group […]
For some people, working from home is a normal routine. This is, after all, the gig economy, and many people have been freelancing, making a living from their home office for many years now. But for others, working from home is a completely new phenomenon brought about by the global pandemic.
For this second group of people, working from home has completely changed their day-to-day lives, and many have found their overall health has taken a toll. With lockdowns and social distancing still mandated in many areas of the country, it’s a good idea to discuss some things you can do to stay healthy while you continue to work from home:
We’ve all heard the stories of people admitting they aren’t showering as often and are staying in their PJs all day. While this was fun and novel at the beginning of the pandemic, allowing this to continue can negatively impact your mental and physical health.
It’s important to keep a daily routine. This means setting an alarm, showering, dressing, etc.
You may not even realize how much more you used to move around at your office or place of work. The office kitchen and bathroom were probably farther away, and you took breaks just to chat with coworkers. It’s important that you get up from time to time and move around at home as well.
It will be FAR TOO EASY to put on weight when working from home unless you make sure to get rid of most junk food and instead, stock up on healthy food and snacks.
Not everyone is cut out for working from home as it can be isolating. If you’re used to being around a lot of people and are feeling lonely, be sure to check in with friends and coworkers throughout the day.
None of us really know when life will return to normal. If you are forced to work from home at this time, be sure to follow these tips so you can stay healthy!
SOURCES:
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong. […]
As the events of COVID-19 continue to unfold, many of us are focusing on how we can keep ourselves and our families as healthy as possible. While social distancing and increased hand washing can be very effective at stopping the spreading of the Corona virus, it is equally important to keep our immune systems strong.
With this in mind, here are some of the absolute best foods you can eat to help support your immune system:
Blueberries are loaded with powerful antioxidants. In fact, they contain a type of flavonoid called anthocyanin, which has antioxidant properties that can boost your immune system. A 2016 study found that flavonoids play an essential role in the respiratory tract’s immune defense system. The researchers found that people who ate foods rich in flavonoids were less likely to get sick with respiratory tract infections and the common cold.
Turmeric is the aromatic spice that makes curry yellow. It is also often used in alternative medicine thanks to its active compound curcumin. Curcumin has been shown to improve a person’s immune response because of its antioxidant and anti-inflammatory effects.
Popeye knew that spinach would help him be stronger. But I wonder if he knew how good it was for his immune system. Spinach contains vitamin C & E, as well as beneficial flavonoids and carotenoids. Not only are vitamin C & E great for the immune system, but research shows flavonoids may help prevent common colds in otherwise healthy people. So, it stands to reason it may help protect against other viruses as well.
Most of us, when we feel an illness coming on, reach for more vitamin C-rich foods. But what is it about vitamin C specifically that makes it so good for our immune systems?
Vitamin C is believed to increase the production of white blood cells. These are the cells responsible for attacking foreign invaders like bacteria and viruses.
Some popular citrus fruits high in vitamin C include:
Unlike other animals whose bodies do produce vitamin C, humans must get their vitamin C from the foods they eat or through supplementation. So be sure to add more citrus fruits to your diet.
We can’t talk about vitamin C without mentioning that ounce for ounce, red bell peppers contain even more vitamin C than most citrus fruits. So if you prefer veggies to fruits, then be sure to eat more red bell peppers.
While this is not an exhaustive list of immune-boosting foods, it will get you started eating right so you can stay healthy during this pandemic. It’s also important to stay hydrated and eliminate sugars and trans fats from your diet as well.
SOURCES:
https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods. Emotional eating often leads to weight […]
People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods.
Emotional eating often leads to weight gain and the development of health issues such as type two diabetes and high blood pressure. If left unchecked, emotional eating can lead to a life-long reliance on eating as a coping mechanism.
If you or someone you love is an emotional eater, becoming more mindful of eating is how you can manage your food issues. Here are some ways to become a more mindful eater:
Most emotional eaters are completely unaware of the kind or amount of food they eat on a daily or weekly basis. It’s important to start tracking what you consume as well as how much so you can recognize the real issue you may be having. This is not an exercise in harshly judging yourself, it’s simply so you can recognize the link between your emotions and eating habits.
For instance, you may see that Monday, Tuesday and Wednesday were pretty okay days, but Thursday was when you got yelled at while you were at work and also got a speeding ticket, and ALSO ate fast food for lunch and dinner and ate almost a gallon of ice cream. Once you see this pattern over and over, that you tend to eat on those days you are stressed, angry, sad, etc., you will be able to start making positive changes.
When we eat emotionally, we don’t stop to think about the amount of food we are eating, we just shove it in as quickly as possible so those carbs can start making us feel better. The next time you find yourself eating based on your emotions, try and catch yourself and meter out a fair-sized portion. For instance, don’t sit in front of the TV with an entire bag of potato chips, take out a small bowl’s worth and put the rest away.
When we are alone, we can eat with abandon. But when we eat with others, we tend to have more awareness about what and how much we put in our mouths. When your day is stressful, instead of going out to lunch by yourself, where you’re apt to hit 2-3 drive-throughs, invite some other people out. This may help you to use more self-control.
These are just a few of the ways you can begin to recognize your emotional eating and gain control over your food choices. If you would like to speak to someone about the emotions you are dealing with and learn healthier coping strategies, please be in touch. I’d be more than happy to discuss how I may be able to help.
