Top 10 Lessons for 2012! 01/30/2012
Here is a list of the top 10 most important lessons to live by this year. Make it a happy and healthy 2012! Lesson 1: Put Nutrition Before Exercise. Isn't it true that when most people think about losing weight or getting in shape, they think about exercise? They get a gym membership, hire a personal trainer, or look to magazines or internet articles for tips to getting into shape. The fact is, exercise alone won't help anyone to lose weight. Think about all the people you see in the gym day after day who are working hard, but aren't making any physical progress. Why is this? Because they are failing to put nutrition before exercise. Don't get me wrong, exercise is a crucial part to successfully lose weight and to get healthy. But, research shows that with exercise alone you can only expect to lose only about half a pound to one pound per month. I imagine that this kind of weight loss is NOT going to inspire or motivate many of us - especially for an extended period of time! This is why first focusing on nutrition and your eating habits will be the key to your weight management success. Include exercise as well, but don't rely on it as the sole means to losing weight. By doing this, you can expect to lose five times more fat in the same one month period. I will repeat that...you'll lose five time more fat - not water and not important muscle! This means you are not just losing weight, but rather you are improving your body composition - losing fat and maintaining or building muscle. Muscle is metabolically active, meaning it will improve or keep your metabolism going. Body fat, on the other hand, is not metabolically active and will actually contribute to a decrease in your metabolism. Bottom Line: Yes, exercise is a component of living a healthy lifestyle and is necessary for proper weight loss. On the other hand, you MUST put nutrition first in order to properly lose weight and improve body composition. Lesson 2: Find a BIG Motivator. In order for anyone to make big changes when it comes to their lifestyle, it is imperative that motivation come from inside rather than external motivators. Otherwise, the changes are only temporary and their is no "buy in" to continue the new behaviors. So how do you get this "motivation?" It's finding your "reason why" - the true and real reason(s) why and how these changes are going improve your life. What will be different? How will you feel? What will you look like? What will you be able to do because you've made these changes? Who will this positively impact other than yourself? The answers to these questions are going to be your true motivator. They are what will get you fired up inside and push you to do the things you never thought you'd do. But sometimes you need extra motivation to actually start making change. You need a big motivator that pushes you into action. This could be in the form of a support group, working with a dietitian and/or trainer, or commiting to not buy anything for yourself or others until you reach your goals. Bottom Line: Knowing your "why" is the key to getting and keeping the motivation to keep going. What is your BIG motivation? Does it keep you up at night? Does is make you mad or excited when you think about it? If not, you're not digging deep enough. Your why needs to be bigger than you. How can you make it even bigger? Make a list of ALL the reasons why living a healthier lifestyle is important to you and commit to reading it outloud EVERY day! Lesson 3: Find Something to Lose. Accountability is another key to staying consistent. Without this, we are unlikely to follow through with our intentions. There are just too many excuses why we "can't" do it that we literally get in our own way. In order to build in this accountability, there needs to be something at stake. Something to lose if you don’t follow through or if you drop out early. In the beginning of your setting your goals, make sure to set-up a system where you have something to lose. Put aside a certain amount of money (maybe $100) that you would have spent on a weight loss program, personal trainer, or gym membership. Tell yourself that when you reach your goal, you can use the $100 for something special for yourself. If you give up or drop out, however, you forfeit the money and it will remain untouched until the next time you are ready to commit to yourself again. Don't have a lump sum of money to put aside? Each day, commit to putting $1-$5 aside. Don't touch the money, but keep telling yourself that when you reach your goal, that money will be yours to spend on yourself. The harder you make it to quit, the easier it is to succeed. Bottom Line: Raise the stakes and put something at risk to keep you going. What are your ways to keep you motivated? Please comment - you never know who you'll inspire! Lesson 4: Start Small, But Be Consistent. If something is important, do it every day; if it’s not important, don’t do it at all. This statement is SO true. If you can focus on what is important to you and put it into action, your success will follow. How many times have you made an effort to change and you try to do everything all at once? You wake up in the morning with the intention to eat well, exercise using your new and aggressive workout program and dozens of other changes throughout your day. This is called the all-or-nothing approach. It may work for a week or two, but it's only a matter of time until we fall back into our old habits - feeling more defeated than when we started. This is why it's critical to practice one small change at a time, rather than trying to accomplish everything all at once. My challenge to you. Put your past behind you. Don't worry about the future. Simply focus on TODAY. We can't do anything about the past and our choices today will predict our future. What can you do today that will help you move closer to your goals? Taking small steps towards your goals will, over time, build upon one another until eventually you have established a healthy mind-set when it comes to eating and exercise. Practicing these healthy habits will no longer be a struggle, but rather just "what you do." Bottom Line: Commit to one simple change. What can you truly do today that will propel you towards your goal(s)? Lesson 5: Be Confident that You CAN Achieve Your Goals. As we just discussed, too many people attempt to change too much all at once. What ends up happening is that we get discouraged and end up not changing anything at all in the end. This is why, whatever you decide to do or change, you must be confident that you can consistently commit to doing it. Remember, everything we do in life is a habit. Working on establishing new habits doesn't happen by only practicing it a few times. This happens by consistently practicing a new behavior until, eventually, it just becomes "what you do." Ask yourself the following question to determine your readiness and confidence: “On a scale of 1 to 10 — 1 being not confident, and 10 being very confident — how confident are you that you can do this one habit every day?” If you say it's a 9 or a 10, congratulations! You can begin practicing your new habit immediately. If you answer anything other than a 9 or 10, you may need to make your new habit a bit easier in order to realistically be able to follow through with your intentions. You know yourself better than anyone, so commit to what you KNOW you can do. Remember, you can always build upon this once you have successfully accomplished it. That's what goal setting is all about! Think of this example: Your goal was to eat more fruits and vegetables and you are currently only eating a few per week. Instead of making a goal to eat five servings of vegetables every day, you could start with eating 1 per day. Once that becomes a habit, strive to eat 2 per day. Bottom Line: Make sure you have confidence in every goal you set. If you need to make your goal more realistic...do it! You can always build upon it in the future... Lesson 6: Find Some Form of Accountability. I'm here to tell you that accountability is the key to your success. We all need some form of accountability to get us doing the things we don't want to do or don't have the motivation to do. The best form of accountability is finding someone you can talk to. Someone who will hold you accountable and will pick you up when your motivation is low. Here are some questions your accountability partner could ask you on a regular basis: Did you practice your new habit today? Did you do your workout? Did you read your goals today? This form of accountability will help you stay on track regardless of what is going on in your life. You can also find other ways to hold yourself accountable such as journaling daily, setting up a blog and documenting your day-to-day or week-to-week successes and challenges, etc. Bottom Line: Accountability will be the key to your success. Without this, your likely to hang up the towel when challenges come your way. Lesson 7: Measure Day-to-Day Actions, not the Scale. Simply stepping on the scale isn't going to help you lose weight. It's your day-to-day actions that determine whether or not the scale and what we see in the mirror is going to change. In other words, you shouldn't focus on losing 20 pounds since just verbalizing this statement isn't going to make it happen. What you can control are your actions - the choices you make each day such as making healthy food choices or not, taking time to exercise or not, making an effort to go to sleep at a decent time or not, etc. Each day you step on the scale, you’re focusing on the one thing you don't have control over. How many times have you said to yourself, “I still have X amount of weight to lose. I’m not even close to there yet. This is so frustrating.” Stop doing this to yourself! Instead of focusing on the outcome, focus on your actions, the small, healthy things you can do consistently every day. “I’m going to do my workout today.” “I’m going to practice my new habit and eat 5 servings of vegetables.” “I’m going to read my goals twice per day.” The fact is, the actions that you practice daily will, over time, become habit. Healthy habits = the long-term results you are looking for. If you only focus on the outcomes, your apt to become frustrated and eventually, may quit. Bottom Line: Track what you have control over – your actions. Lesson 8: Let an Accountability Partner Track Your Results. Your job is to stay busy and focused on your daily habits and new healthy behaviors. What you don't need to be doing is tracking your personal results - leave this to someone else such as a friend, family member, co-worker, personal trainer or dietitian. Doing so will enable you to monitor your progress, but only doing so every few weeks with your accountability partner. This frees you to focus on the most important thing within your control: your daily behaviors. Bottom Line: Find someone who can act as your accountability partner to monitor your progress and prevent you from doing any wondering and worrying. Lesson 9: Find or Create A Support Group. The key to ongoing success is to find or create a support group that will encourage you to continue working towards your goals. These individuals should cheer you on and encourage you when times are tough. Avoid spending too much time with individuals who pull you down, discourage your efforts or who are negative. Did you know that you're the average of the 5 people you spend the most time with? This isn't just a theory. Research shows that people who have a strong network of friends, co-workers, family members, or even complete strangers on the Internet often have more significant results than someone who goes at it alone. This may mean for many of you that you'll need to do a social audit. If you can't change those around you, change those around you - if you get my drift! By finding or creating a strong support network, you'll be able to push through the barriers that come up (as we know they always do). A good support network includes individuals who will be there for you when you're excited, confused about what to do next, frustrated and/or wanting to give up. These individuals will offer you support, guidance and encouraging feedback to help you on your way. This may mean sitting down with your significant other explaining to them how they can support you. It could be starting a lifestyle management blog and inviting your friends and family to join. You may ask a close friend to give you the support you need. You may also want to consider joining a lifestyle management group, such as my TLS lifestyle management class I teach. Whatever you do, you need support around you from those who truly understand how important living a healthier lifestyle is to you. Without this, you're likely to slip back into old habits the next time things get tough. Bottom Line: Remember, you’re the average of the 5 people you spend the most time with. Look at those around you. Do they mimick the person you want to be? Do they live a healthy lifestyle? Are they positive? Will they encourage you when times get tough? Choose wisely, and make sure to build a good support group. Lesson 10: Do Something - Anything - Right Now! The key is to make one simple change right now. Don’t try tackling everything all at once. Instead, decide what is realistic for you to begin changing RIGHT NOW. Do you have a support network? Do you have an accountability partner? If not, start there. Next, go through the above list and determine what you don't have. Do you have confidence in the workout and nutrition plan you are going to follow? Do you need to simplify your plan in order for you to not get discouraged? Again, pick one goal and start there. Every day is a new day. You can ALWAYS build upon your accomplishments. We all have to start somewhere, but doing something is the key. Getting started is truly the most important lesson of all. Here's a recap of the top 10 lessons of 2012: 1. Put nutrition before exercise. 2. Find a BIG motivator. 3. Find something to lose. 4. Start small, but be consistent. 5. Be confident that you CAN achieve your goals. 6. Find some form of accountability. 7. Measure day-to-day actions, not the scale. 8. Let an accountability partner track your results. 9. Find or create a support group. 10. Do something - anything - right now! Healthy wishes, Alissa Robertson, MS, RD (802) 999-5684 Add Comment When setting our New Year's Resolutions, we often have the best of intentions, but somehow we get off track, lose motivation, or other priorities take charge. Here are some suggestions from The Academy of Nutrition and Dietetics on how to stick with your goals this year:
Healthy wishes, Alissa The Healing Power of Food 12/01/2011
This time of year, many of us find ourselves with a cold or even the flu. If you are an athlete, at some point or another you most likely have been injured with a sore tendon, sudden muscle pull or broken bone. Anytime your body is in a weakened state, it must go through a process of responses in order to start healing itself. There is a vast amount of research that shows that what you put into your mouth (or what you don't eat for that matter) can either help or hinder you from getting back on your feet. Today I will share the necessary components of your diet to speed up your recovery: #1 - PROTEIN When your immune system is compromised or you have an injury, your body is in a process of breaking down more protein than it can make. This process causes fatigue when you are sick and the injured muscle to atrophy. If you are not eating enough protein during this time, your recovery will be long and difficult. Including the amino acid leucine (an important protein building block) may help prevent some of the protein loss due to illness and with injuries. FOOD Rx: Make it a point to add quality protein to every meal and snack. I have discussed the importance of including protein in each meal and snack even when you're not sick or injured, but illness and injury makes this even MORE important. The best sources include eggs, chicken, lean beef, pork tenderloin, seafood - especially fatty fish, beans and lentils, soy, and low-fat dairy. Aim for a total of 60 to 90 grams daily. #2 - CALORIES While I certainly understand that many of us tend to have a decrease in our appetite when we're not feeling well, this is the worst time to be skimping on your fuel intake. Your caloric needs are actually increased at this time, so not eating will severely slow down the healing process. When you're injured and not as active, your metabolsim actually goes up after an injury. This is because your body needs to burn calories to build new tissue to repair muscles and tendons. FOOD Rx: Strive to avoid skipping meals. You should be eating every 3 hours or so, including a lean source of protein, in order to keep your energy levels high and the healing process going. #3 - Vitamin D Research has shown an apparent link between a strong immune system and Vitamin D. Individuals who are deficient in this vitamin (which is extremely common for individuals who live in the Northeast) are more likely to become ill, acquire a chronic disease over time, and are more prone to injury. Vitamin D plays a key role in rebuilding bone after a stress or fracture. Since your body naturally produces this vitmain when exposed to sunlight, your circulating levels drop during the winter months, making it crucial to add this nutrient to your diet. FOOD Rx: The obvious change would be to boost your intake of vitamin D-rich foods, but sometimes this isn't even enough for those individuals who have lower levels of Vitamin D, are sick and/or have an injury. Food with a good source of Vitamin D include canned salmon and milk. If you eat yogur, you'll need to make sure it is fortified with the vitamin. If you don't eat these foods very often, I strongly recommend taking a high-quality Vitamin D supplement such as nutraMetrix Vitamin D. This supplement offer 5,000 IU of vitamin D daily! #4 - OMEGA-3s These are essential fatty acids that are imperative for maintaining joint and heart health. When our immune system is compromised and/or we have an injury, Omega-3s can suppress inflammation and speed up the healing process. Research shows that an intake of Omega-3s can boost your immune system and decrease muscle atrophy. FOOD Rx: Strive to include at least two servings of omega-3 rich foods per day. There are three different types of Omega-3's - Alpha-Linolenic Acid (ALA), Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). It is important to get sources of all types of Omega-3's for optimal healing and health. Sources of ALA include: vegetable oils such as soybean oil, canola, flaxseed oil, walnut oil; some leafy greens such as brussel sprouts, kale, spinach, and salad greens. EPA and DHA are found in animal sources such as: fish, including shellfish and fin fish; omega-3 enriched eggs; and organ meats.Shoot for at least two servings of omega-3-rich seafood, like salmon, a week. Try adding walnuts and flaxseed meal or oil to smoothies. Buy eggs enriched with omega-3s. If you don't get sources of these foods on a daily basis, I recommend taking a high-quality fish oil supplement such as Heart Health Omega-3 Fish Oil. #5 - OPC-3 OPC-3 is a powerful antioxidant that is made from a combination of bilberry, grape seed, red wine and pine bark extracts, and citrus extract bioflavonoids. Oligomeric proanthocyanidins (OPCs) are bioflavonoids (complex organic plant compounds) found in fruits, vegetables and certain tree barks that provide exceptional nutritional benefits to the human body. HEALING FIX: Studies have shown OPCs to be up to 20 times more powerful than vitamin C and 50 times more powerful than vitamin E in neutralizing free radicals. Eating foods rich in antioxidants such as fruits and vegetables is one sure method to prevent illness - especially this time of year. To boost your immune system, I recommend nutraMetrix Isotonix OPC-3, which contains the only isotonic form of Pycnogenol® in the world. Pycnogenol is a natural plant extract from the bark of the French maritime pine tree and the most clinically researched and potent bioflavonoid. FOODS TO AVOID OR MINIMIZE: The following foods are best to cut out or minimize in order to speed your recovery. These are foods that are best to minimize anyhow, but especially during times of healing or illness. ALCOHOL Research has shown that consuming alcohol when you have a compromised immune system and/or when you have an injury greatly reduces your muscles' protein-building ability, leading to more severe muscle atrophy. Consumption of alcohol during this time will also contribute to fatigue and an even weaker immune system. SUGAR While healing from an injury or recharging your immune system when it's down and out, your body isn't as efficient at processing sugary carbs, which may raise circulating levels of fat in your blood. Added sugars will also prolong the body's healing process. FRIED AND FATTY SNACKS These foods contain oils high in omega-6 fatty acids (which can increase inflammation) and few omega-3s, which help with healing and boosting your immune system. Following these tips will ensure a speedy recovery from both injury and illness. Here's to preserving and maintaining our health! Healthy wishes, Alissa Well, it's that time of year again. Many of us are gearing up to go on a diet before we are well into the Holiday season. For many of us it is literally a cyclical event. Are you sick of it yet? In this blog, I'd like to give you some simple strategies to losing the weight in a healthy manner this year. Not only that, but with these strategies you'll learn how to keep the weight off for good! Weight loss can be put into two distinct categories: #1 - Concentrated effort. This is, quite honestly, what most of you are doing. This is where you dedicate yourself to counting EVERY calorie and being religious about going to the gym. The pounds may come off initially, but once you begin seeing results and relax on your new kick, your weight begins to go right back where you started from. #2 - Combination of simple lifestyle changes. This type of weight loss is where you focus on changing a few key factors such as when and what you eat, how and when you exercise, and how you manage stress. This is done without making it a full-time "job." This type of weight loss will be gradual and PERMANENT. This is because you are taking one day, one step at a time, and slowly changing your habits. This will result in being able to maintain your new weight and healthy habits for your lifetime. My goal in this blog is to help you fall into the weight loss resulting from lifestyle changes category. Don't you deserve to live a life without having to count every calorie or killing yourself at the gym? I truly believe you do! The following strategies may seem extremely simple, but when you begin to focus on even one of them and continue to practice day-to-day for the remainder of yoru life, not only will you feel and look amazing, but you'll achieve permanent results. Strategy #1: Get Rid of Your Diet Soda More and more studies are linking diet soda to weight gain. Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases. This equated to about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences." FACT: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda (and other foods/beverages containing artificial sweeteners) out of your daily intake you will lose inches and pounds. Try water or seltzer as an alternative. Strategy #2: Replace Sandwich Bread for Lettuce I know this is a tough one to swallow, but it's time we reduce our intake of starchy, fiberless foods. One of the easiest changes is to modify your sandwich. While a traditional sandwich calls for bread or a wrap, lettuce wraps offer you weight loss and increased energy. Try Eating Well Magazine's Five Spice Turkey Lettuce Wraps. FACT: Eating too much bread and other starchy foods always leads to extra pounds. It's time to change your ways! Try replaced your bread for lettuce for a month and see how much you will effortlessly lose the weight. My guess is that you'll feel more energetic after lunch too! Strategy #3: Forget the Slow Cardio - Try Intense Intervals Just doing slow cardio or quick, speedy workouts isn't going to give you the results you're looking for. For an effective and efficient workout, you need to turn up the intensity. If you enjoy running/walking on the treadmill, that's great. This time, throw in a series of sprints throughout your workout. In virtually any kind of workout you're doing, you can always do spurts of intense exercise - Whether it's running outside, on the elyptical, stairmaster, bike, etc. FACT: While doing slow, easy cardio is better than doing nothing at all, it's simply not going to give you the results you want. Interval training will make all the difference in pushing you over that hump. Strategy #4: Avoid Sugar and Starch Carbs 90% Of The Time Sugar and starchy carbs will cause you to gain weight or prevent you from losing weight each and every time. I know you didn't want to hear it, but it's the gods honest truth. The sugar and starchy carbs you eat day-to-day (whether you're adding it to your foods/beverages or it's hidden in processed foods) is hindering you from reaching your weight management goals. If you truly want to lose the weight for good and want to noticeably feel better, you have to come to grips with the fact that sugar and starchy carbs CANNOT be a part of your diet - at least on a regular basis. FACT: It's not about never having any sugar or starchy carbohydrate. It's what you do MOST OF THE TIME that matters most. If you strive to avoid it 90% of the time, you'll be well on your way to losing the weight and having more energy. Most of your carbohydrate and/or sugar should come from fruits, vegetables, and low/non-fat dairy. If you do have a starchy carbohydrate, stick to 1 serving of sweet potato, brown rice, quinoa, or other whole grain. It's best to consume these foods closest to the time of day you exercise. If it's a special occasion such as a birthday or holiday, allow yourself to enjoy a small amount of sugar or food you truly enjoy, but do be sure to make this the exception and not the rule. Strategy #5: Seek Help From A Health Professional The majority of us need some form of accountability in order to successfully change their lifetime of bad habits. These changes don't just happen in a day, week, month or even a year. It takes ongoing support and accountability to help you to stay true to your goals and desires. People who work with a nutritionist or who train with a personal trainer get better results than those who attempt to do it on their own. A good health professional will push you to your limits, challenge your mind-set and body, and help you to achieve the results you're looking for. FACT: Weight loss just doesn't happen, you have to work towards accomplishing it. Support, accountability, and science and evidence-based techniques are the only way to long-term weight management success. Call or email today for more information! Healthy wishes, Alissa Secrets to Good Health 11/07/2011
“If you don't have your health, what do you have? When we don't feel well, you will not have the energy, mental focus and self-esteem that you need to envision and create a life of purpose.”– Alissa Robertson How many of you would like to be healthier, thinner, in better shape, and have more energy? Diet and exercise are not enough. You have to look at your life as a whole. What’s happening to you mentally and emotionally is affecting you physically, and vice versa. If your past efforts to get healthy haven’t produced the results you want, here are the four main areas of your life you need to address in order to see real results. If you really want to get healthy, you have to look at all areas of your life. If you work out and eat right, but have unmanageable stress in your life, you’re not going to be healthy. If you cut calories, but don’t address your body’s specific nutritional needs, you’re not going to be healthy. If you’re not addressing hormone imbalances and sleep issues, you’re not going to be healthy. Here are the four cornerstones to good health: - Proper Nutrition - Individualized Exercise - Stress Management - Adequate Sleep You have to address all of these factors in your health plan for optimal sustainable results. Make better choices Being healthy is a choice. It’s time to decide if your life is going to control you, or if you’re going to control your life. Even though you don’t always have enough time, energy, or good options - you choose to succeed anyway. If you don't have your health, what do you have? When we don't feel well, you will not have the energy, mental focus and self-esteem that you need to envision and create a life of purpose. How many of you are suffering from stress, not enough sleep, not eating right, fatigue and mood swings? How many have been so busy nurturing others you haven’t been nurturing yourselves? You have to make the decision here and now to start taking care of yourself. The only person who determines your value is you. And you are worth it! Make the changes stick The key to success is to know what changes you need to make, and even more importantly, how to make those changes stick. Will power is not enough. You have to know where you are now, where you want to go, and how to get there without getting derailed by every day challenges. Get started towards better health and wellness now. Learn what to do and how to stay on track with me either by making an appointment or by joining one of my upcoming Lifestyle Management classes. Next class begins December 1st, 2011! Time and time again I hear my clients, friends and family say: "It’s more expensive to eat healthy. I can’t afford it. I don’t have the time. We will all die of something.” This kills me! We spend more time making excuses, taking care of our cars, our houses then we do our own bodies. This is a trend that is VERY likely to snowball in these credit-crunched times - BUT only if we allow it to happen to us. The TRUTH is - Your health is your most important asset! Not your house. Not your car. Not your job. Not your retirement account. These are secondary. If you don't have your health, you (and your family) have nothing. Take the focus off of yourself. You have people in your life who care about you, need you, and love you. You don't do them any good dead and buried. It may not be the one McDonalds Big Mac, chicken wings and beer, or day without exercise that kills you. But rather it's the consistent unhealthy choices you make day-to-day that will kill you over time. When it comes to your number one asset the words that SHOULD come out of your mouth is, "I CAN'T AFFORD NOT TO EAT WELL AND EXERCISE! I could keep going on how Americans waste a lot of food, money and time on a daily basis, BUT I’m not going to...Here is a simple basic start to get you thinking about changing your habits: First: Make the commitment to follow through this time…if you have tried to lose weight, get healthy and get control of your finances before, write down how this time is going to be different and how you WILL commit to it this time. Write down your goals...they will be your GPS to health and happiness! Don't short-change yourself - you can have and do anything you set your mind to. Second: You are going to journal; journal every penny that you spend for at least 2 weeks and see where your money is going. Then sit down and on a piece of paper write out what it costs you to live each month. I’m talking your bare minimum to live; house, car (transportation), gas, electric bill, insurance, and food. These are things that you have to maintain to continue to live safely and make an income. Now write down what is the income that you bring in each month. What do you have left over? Now you need to start writing down all the “fat” you are spending each month. This is foolish spending such as Starbucks, wasted food, fast food, happy hour, soda and other empty calorie foods, beer/wine, cable TV (with 900 channels), getting your nails done, trip to Wal-Mart because they have a sale, $2 here and $5 there on gadgets and widgets that you use once and forget about or they break. You know what you are doing….Now, tell me you don’t have the money. Is it that you can’t afford it, or you don’t want to? Third: How do you cut down the wasted food? First step - start by eating at home; step two - packing your lunch for work; and step three - plan ahead. Planning ahead means packing your lunch the night before so you're prepared for your day ahead. You can try making a menu for the week. You may even need to cook some of the meals for the week on your free day or make the time - your health is your priority! Create the food/ingredient list that is needed for that menu. When you go to the grocery store only buy what is on the list and DO NOT go grocery shopping hungry. This is where many of us mess up, even me. Your eyes are bigger than your stomach and you’re starving. Don't set yourself up for failure. One thing that can help you with your menu planning is to look at the local papers and see what is on sale in the produce and fresh meats, fish and poultry sections. It really comes down to this: Is it that you can’t or you don’t want to? By identifying your (fat- foolish) spending each month you are able to make mindful decisions about what you want for your life and not make excuses. No doubt, getting your money straight, getting fit and taking control of your life takes work. But don’t you agree - YOU AND YOUR FAMILY ARE WORTH IT?! xoxo Alissa Robertson, MS, RD (802) 999-5684 lifestylenutritionvt@yahoo.com Make Your Move for A Healthier Life! 10/15/2011
“It's not what you know - it's what you do with what you know that makes the difference." - Alissa Robertson Wellness is something we all crave. Don't you want to live a healthy, energetic, disease-free life? The truth is, living a healthy lifestyle is simple - but not easy. Most of the health challenges people have could be prevented or reversed by a few, very simple changes. You simply need to know what to change and how to make new behaviors stick for the long-term. There are easy to understand action steps in order to live a healthier lifestyle that I can provide you with during one-on-one sessions that will answers your health and wellness questions including: - How to end those ravenous cravings without relying on will power - The secret power of water - when to drink it and how much to drink - How eating more often can actually help you to burn more calories - The most important meal of the day - No, it's not dinner! - What toxins you're consuming and the devastating effects they can have on your body - What to eat and how to structure healthy menu plans and snacks -Which supplements are essential for men's and women's health and how to choose supplements that really work - Specific steps for reduing the stress in your life It's not what you know - it's what you do with what you know that makes the difference. I will help you to follow an individualized plan of action to help you achive your own personal goals. By following this plan of action, the fat will burn off, the mind will clear and your mood will stabilize. Learning how to live a balanced, healthy lifestyle is the key to a life of quality and happiness. Healthy wishes! Alissa Robertson, MS, RD Registered Dietitian (802) 999-5684 lifestylenutritionvt@yahoo.com 15 Cost-Saving Grocery Tips 06/30/2011
15 Cost-Saving Grocery Tips 06/30/2011
When it comes to the price of food, it's extremely important to remember that a food cannot be judged by its sticker price alone. Believe me, a diet consisting of daily $1.99 hamburgers and other fast foods, while appearing to be frugal, is far from it when you consider what these foods are doing—or not doing—to your health. With that in mind, here are 15 tips that are the best of the best to get high-quality food on a limited budget:
Eating Out - The Healthy Way 03/22/2011
Most of us are not planning on eating out less, and we do not want to spend much time sorting through nutrition facts. These tips can help you make quick, healthy decisions when eating out, which will allow you to enjoy your food without excess calories! Choosing the restaurant · Choose restaurants that offer healthy options, such as grilled and broiled meats, and healthy side items, such as fruits and vegetables · Avoid buffets when possible, as people tend to overeat and you cannot take home food for future meals · Look for lunch or early bird specials, so you can eat at establishments with healthier options for less Choosing menu items · Scan the menu for a “lighter,” “low-calorie,” or “healthy option” section, but do not let the name fool you; read the menu descriptions: 1. Look for good words such as baked, roasted, grilled, broiled, steamed, cooked in its own juices, marinara/tomato sauce, choice/select cuts of meat, and broth or tomato-based soups 2. Avoid ordering items that use words such as fried, sautéed, batter dipped, breaded, au gratin, scampi, Alfredo, cooked with butter or cream, gravy, prime cuts of meat, and cream-based soups · Consider ordering a salad if you are searching for a healthy alternative, which is usually better than most entrees. This is true only if you do the following: 1. Ask for dressing on the side 2. Request reduced amounts of high-calorie options, such as cheese and croutons · Look at the appetizer menu, which sometimes contains the only healthy options at a restaurant, and see if you can mix and match an appetizer with a side salad, soup, or another healthy appetizer · Ask someone to split a higher-calorie entrée or dessert with you if you want to order one. This way, you can enjoy the food while having half the calories Ordering · Ask the waiter how items are prepared or served 1. Are the vegetables buttered? If so, can I get them steamed with no butter? 2. How are meats prepared – ask for no added salt or butter · Request toast and baked or sweet potatoes dry, or with spreads and toppings on the side · Substitute vinegar, lemon, salsa, plain yogurt, or oil and vingar-based salad dressings for higher-calorie dressings and toppings · Tell your waiter to “hold the mayo” and put sauces, salad dressings, and other high-fat extras on the side, and use them sparingly · Choose a side green salad, steamed vegetable, baked potato (only eat 1/2), or fruit cup in place of the coleslaw, potato salad, or French fries that normally come with a meal · Opt for the more basically prepared dishes, such as baked or broiled chicken, instead of ordering something that you are not sure about the ingredients, such as a casserole, stew, or other mixed dish Dining · Avoid overeating by drinking a tall glass of water before you start eating, and drink several glasses during your meal · Request a to-go container immediately when your food arrives if you receive a large portion, and put half away before you start eating—two meals for the price of one · Ask others to share a large meal or a dessert if you're wanting to avoid overeating · Do not have high-calorie dressings, gravies, or creamy sauces served directly on top of your food: 1. Have them served on the side instead 2. Dip your fork into the dressing, gravy, or sauce before taking a bite—taste the dressing, gravy, or sauce in each bite—you will consume much less by the end of the meal · Ask the waiter to remove your plate as soon as you feel full to prevent picking at it · Request that your waiter remove the bread/chip basket or place it out of your reach, if you find yourself snacking too much - you can also ask to NOT have the bread or chips on your table depending on who you are · Eat slowly, put your fork down between bites, and chew well These tips, along with your devotion to living a healthier lifestyle are sure to keep you moving in the right direction. Healthy wishes, Alissa Robertson, MS, RD (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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