Did you know that changing your choice of beverage just might be the key your weight loss success? Most people don't realize how many hidden calories they consume each day by simply drinking their favorite beverage. Did you know that you could lose up to 32 pounds this year by simply changing what you drink? Here are a few examples of the modifications you can make to your daily beverage intake: Breakfast While a cup of hot coffee or a glass of non-fat or lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes. Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time. Worst beverage: SoBe Green Tea (20oz)
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories. Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream
Postworkout There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three. Worst beverage: Naked Protein Juice Smoothie (15.2oz)
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories. Worst beverages: Mixed drinks with juices or mixes Drink This Instead: Classic Martini with Gin
Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water. Shoot for drinking at least 2 - 8 ounce glasses of water with each main meal. Most individuals should get at least 64 Remember that small changes to your lifestyle over time will make all the difference. I'm always available to help - call or reply to this email if you have any questions about nutrition or my lifestyle management courses I teach. I have a new class starting on September 15th! Healthy wishes!! Add Comment For many busy Americans, convenience is a major determinant in what we choose to eat. It makes sense, then, that nutrition bars are a hot product. Whether it’s more protein, increased energy, enhanced performance, or weight loss you’re seeking, there’s a bar for it all. But with this widespread expansion of products came a whole lot of additives and a whole bunch of confused and overwhelmed consumers. In many cases, these bars and their extreme promises are too good to be true. Many of these “nutrition” bars are imposters: they’re basically candy bars disguised as nutritious snacks or meal replacements. Several of them are loaded with sugar, artificial ingredients and unfamiliar additives. Some “protein” bars contain protein in unnecessarily high amounts; some have all the protein you need in a day, and too much protein can tax the liver and kidneys. People that are watching their waistlines like nutrition bars because they are safe: you know exactly how many calories and how much sugar and fat you are getting. But “diet-friendly” and “low-calorie” do not equal healthy. Sure, eating a 150 calorie bar for breakfast instead of a 500 calorie meal may result in weight loss; but if those 150 calories are highly-processed, empty ones, you may be selling your body short on the fiber, vitamins and essential minerals it needs to stay optimally healthy. This simply won't keep you full, and you'll find yourself reaching for other things (usually unhealthy) later in the day. Here are a few bars that are minimally processed and contain a good amount of nutrients.
I, for one, certainly understand that’s not always practical. So when you’re grabbing a bar on the go, your best bet is to focus more on the ingredient list than on the nutrition facts: first look for actual foods listed as ingredients. Generally speaking, the longer the ingredient list, the more processed the food. When you skim the nutrition facts, pay attention to the sugar; a higher sugar content (>10 grams) is acceptable if there is a decent amount of fiber in the bar (> 3 grams). Be sure to avoid bars that contain sugar and no fiber. Protein bars that contain enormous amounts of protein (>20g per bar, for example) absolutely should be avoided, as we already over-consume protein in the average Western diet. The list above is a great starting point if you need a quick fix hunger solution. However, bear in mind that these bars are not sufficient meal-replacements, so if that’s what you’re using it for, grab a 1/2 cup of low-fat cottage cheese, a non-fat Greek yogurt or a piece of fruit to have with it. The Little Things Add Up 08/26/2010
There's an old Scottish saying, "Every little makes a muckle", which basically means that the little things add up. It is of course referring to money, but we could certainly apply this to weight gain or loss. All those little extras DO add up! Think about 'saving' whenever you're tempted to eat an extra cookie, use another tablespoon of oil, salad dressing, peanut butter, or to break another tiny piece of chocolate off the bar. Start by eating small, frequent meals. Remind yourself that you'll be eating again in a few hours, so you truly don't need the extras at that one sitting. Implementing this strategy is a sure way to achieve your goals and continue to keep your energy levels up throughout the day. Healthy wishes, Alissa Hot Flashes and Weight 08/24/2010
Women who are overweight appear to have more serious hot flashes during menses than those women who are not overweight. According to a recent study overweight women who were put on an intensive behavioral weight reduction regiment demonstrated a significant improvement in their hot flashes during menses compared to a control group. While dietary and lifestyle changes are the most beneficial way to regulate your hormone levels, it can also be helpful and often necessary to take a supplement to help support your fluctuating hormones. I recommend feminene, a female support formula that will help to alleviate symptoms such as mood swings, hot flashes, night sweats, bloating and menstrual cramps. Source: An Intensive Behavioral Weight Loss Intervention and Hot Flushes in Women Well, what can I say? Vitamin D just keeps showing up in nutrition research and news. There's only one thing this can mean....we need adequate amounts of Vitamin D to prevent chronic disease! Test subjects who had the lowest levels of blood serum vitamin D had significantly increased risk for developing Parkinson's disease. Those that had high levels of the vitamin demonstrated protection against the disease. Sources: Serum Vitamin D and the Risk of Parkinson Disease One Small Change at a Time 08/22/2010
Do you have a weight problem or are you simply not satisfied with how you look and feel? Does it seem the pounds have added up over the years, slowly accumulating on your hips, thighs and belly? Are you looking in the mirror not liking what you see? Do you feel stuck? You may be thinking...
Well, the good news is that you can end this cycle of self destruction by simply focusing on one thing at a time. Rather than focusing on EVERYTHING you feel you should be doing, do yourself a favor and focus on one change and continue to practice this until you have it down pat. Once this has been accomplished, work on adding something new. Strive to focus on all the positive things you ARE doing for yourself. Maybe you went for a walk, or passed up eating a food you normally would indulge in. Regardless of the behavior change, give yourself credit where credit is due! What you think about you bring about, so if you’re constantly thinking about all the positive things you are doing, you are more likely to keep doing them. So, what are some changes or modifications to your lifestyle that you can make today? Take every opportunity to exert more calories by increasing your physical activity. Park further away from the store when you go shopping. Take the stairs rather than the elevator. Go for a walk after dinner rather than plopping in front of the t.v. While watching t.v., do sit-ups, push-ups, and jumping jacks during the commercials or while watching your favorite show/movie/news. Begin to decrease your calorie consumption by eating fewer calories and by making healthier choices. I always encourage my clients to record your progress in a notebook and refer back to it. You will be surprised how writing down your dietary intake and exercise will build your awareness, hold you accountable, and help you to stay consistent with making healthier choices both in your nutrition and physical activity. Here are some practical ways to lose calories: If you normally... Do this instead... - Drink a mocha Drink plain coffee or tea (250 calories lost) - Eat a snack from a vending machine Enjoy an apple and a few almonds (150 calories lost and feel satisfied longer) - Go grocery shopping by yourself Ask the fittest friend or family member you know if you can go grocery shopping with them (calories that don't go in the shopping cart, don't go on your hips) - Hit the snooze button in the AM Jump start your day with a brisk walk or join a gym and attend a fitness class. There are also many bootcamps you can sign-up for in a lot of areas in the country. Go online and check to see if there is one in your area! Weight loss doesn't have to be overwhelming. Each challenge you conquer will take you one step closer to a healthier, fitter you. Small changes to your lifestyle over time will make all the difference, so start on one change today and go from there! I'm always available to help – call or email me to get started. Vitamin D and Parkinson's Disease 08/17/2010
Test subjects who had the lowest levels of blood serum vitamin D had significantly increased risk for developing Parkinson's disease. Those that had high levels of the vitamin demonstrated protection against the disease. Sources: Serum Vitamin D and the Risk of Parkinson Disease Chromium Benefits 08/15/2010
The trace mineral chromium was shown to help boost memory and improve cognitive performance according to a recent study. Chromium helps increase insulin sensitivity and improves insulin resistance in those with diabetes. Insulin resistance has also been associated as a possible risk factor in the development of Alzheimer's disease. Source: Improved cognitive-cerebral function in older adults with chromium supplementation Click here for my recommendation for chromium supplementation for diabetes. Other beneficial supplements for diabetes include: OPC-3, Advanced Level 90 Blood Sugar Maintenance, and an Omega-3 supplement. More Vitamin D News! 08/11/2010
According to a recent study, vitamin D may help reduce the incidence and severity of both viral respiratory tract infections and the flu, at least during the fall and winter months, the typical time of year when these conditions are most prevalent. The study suggested having a blood serum level of vitamin D higher than 38ng/ml in order to achieve the most benefit. Source: Serum 25-Hydroxyvitamin D and the Incidence of Acute Viral Respiratory Tract Infections in Healthy Adults Change and Body Transformation - Day #8 08/09/2010
8. Be accountable to someone. As much as you need to be picked up when you’re down, as much as you need be helped and supported from time to time, as much as you need some positivity in your life . . . you also need someone to kick your butt back into gear when you’re slacking, and help you snap out of the simple laziness that we all fall into from time to time. With Lifestyle Nutrition, that person is your coach, whose job it is to stay on top of you as much as it is to support you. If you miss a day, okay, fine; miss two, and the next time we get together I'm on you. If there’s a legitimate problem, we’ll help find a solution; if there’s just an excuse, I'll call you on it and get you back to being honest with yourself again. Everyone needs someone to hold them accountable, especially in the beginning of a new process that they’re unfamiliar with. So who is that person in your life right now? Who challenges your excuses? Who helps you get back on track? Who are you accountable to? Well, there you go, 8 lessons you can use right now to change your body, and ultimately your life — courtesy of Lifestyle Nutrition. Pick one, and put it to use today, because that’s what it really takes to change. Alissa Robertson, MS, RD Nutrition Specialist (802) 999-5684 lifestylenutritionvt@yahoo.com | AuthorAlissa Robertson, MS, RD, Nutrition Specialist and Owner of Lifestyle Management & Nutrition, received her Bachelor's Degree in Dietetics and Nutrition from the University of Vermont. Upon graduation in 2003 she spent four years providing nutrition education and counseling to local Vermonters. In 2007 she returned to the University of Vermont to complete a two-year Master's program in Dietetics and Nutrition. She is now practicing as a Registered Dietitian at Essex Physical Therapy located in Essex Center, Vermont. ArchivesFebruary 2012 CategoriesAll  |
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