Mon, 06 Feb 2012 20:58:44 -0500WeeblyMon, 06 Feb 2012 12:31:44 -0500http://www.lifestylenutritionvt.com/1/post/2012/02/did-you-know1.htmlDid you know....

February is the #1 month for sickness!
 
What are you doing to keep yourself healthy this Winter?

Please share - you never know who you'll inspire!

Healthy wishes,
Alissa ]]>Mon, 30 Jan 2012 13:09:58 -0500http://www.lifestylenutritionvt.com/1/post/2012/01/top-10-lessons-for-2012.htmlHere 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 ]]>Fri, 20 Jan 2012 14:00:10 -0500http://www.lifestylenutritionvt.com/1/post/2012/01/tips-to-stick-with-your-new-years-resolution.htmlWhen 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:

• Make your goals as specific as possible. Prevent setting general goals such as "I will lose weight," "I will exercise more," or "I will eat healthier." Instead, commit to actions that will help you lose weight such as journaling each day, exercising 30 minutes each day, or allowing yourself a sweet 2x/wk rather than every day or multiple times per day. Think realistically, but push yourself slightly out of your comfort zone. The only way to make progress or to change your current situation is to do something different. Your goals become a reality when you push yourself when you don't want to be pushed!
• Choose one realistic and specific goal. Trying to tackle too many things at one time is overwhelming and unlikely to last. Too many things on your plate is a sure way to get burned out. Once your new action(s) have become a habit, it is then a good time to set a new goal. Remember, slow and steady wins the race!
• Create a reminder list. Make a list each day of what you need to get done - including action steps that are helping you towards your goal(s). At the end of each day, make a list of all the positive things you did such as packing a lunch, walking or doing some form of exercise during the day, practicing some form of stress management, or resisting a temptation. Take the focus off of any challenges you may have had, but rather focus on ALL the positive things you ARE doing!
• Take immediate action. Doing anything is better than nothing! If you don't have time to go for your normal 30 minute walk, walk for 5 or 10 minutes. If you struggle with making healthy food choices at work, make sure to pack a lunch and snacks the night before so you have healthy options with you. Whether it's changing your diet beginning with your next meal or joining the gym, taking action and continuing to take small steps each day will ensure your success!

So don't be one of the many who gives up on their New Year's Resolution. You set your goal(s) for a reason - because it matters to you to make a change. Something prompted you to want to live a healthier lifestyle. Whether it was not liking how you look or feel, wanting to be healthy and active for your kids, or not wanting to end up like an unhealthy family member or friend, you have a "why" and you can't forget that. Whatever your motivation, keep these reasons close at hand - they are your "GPS" to achieving your goals!

Healthy wishes,
Alissa ]]>Fri, 13 Jan 2012 14:13:54 -0500http://www.lifestylenutritionvt.com/1/post/2012/01/fuel-your-body-power-foods-for-energy.htmlIt's easy to eat poorly now a days with our busy schedules and convenience foods always in our face. It takes some thought, preparation, and dedication to eat well. My suggestion - keep it simple! You can't go wrong eating lots of fruits, vegetables, lean proteins and whole grains. But there are truly foods that will give us that extra boost you are looking for. The following are a compilation of some of my favorite nutrient-rich foods that will provide you with the vitamins, minerals, and powerful antioxidants to keep you feeling at your best. Whether you're wanting to feel healthy day-to-day, perform at your best, or prevent injury, these foods will get it done every time!

RAISINS
Just look in your pantry! Raisins are the perfect on-the-go fuel with more than 30 grams of healthy carbs per 2 tbsp, making them ideal for snacking on - especially during a longer workout such as a run. When eaten alone, raisins will actually decrease mouth acidity, which helps to prevent bacteria that may eventually lead to tooth decay. Combine your raisins with a handful of unsalted nuts or a Greek yogurt when you're not exercising, and this duo is sure to keep your energy levels going through the day!

MUSHROOMS
All forms of mushrooms provide an abundant source of potassium, which is crucial for our body's fluid balance. Ever heard of antioxidants? Mushrooms contain a powerful antioxidant called L-ergothioneine, which is rarely found in foods we eat regularly. Antioxidants are beneficial as they help fight off illness by preventing free-radical damage from exercise, environmental toxins, lack of sleep and more! Try using a portabella mushroom as the crust for a mini pizza. Try them in salads, sauteed with other veggies as a side dish or add to your soups for a spoonful of potassium kick!

HEMP SEED OIL
Healthy Fats
Most of us have heard or read about the importance of omega-3's in our diet. Hemp seed oil is a nutty-tasting oil that provides your daily needs of both Omega 3 & 6 in just one tablespoon. These essential fatty acids are imperative for maintaining a healthy heart, controlling inflammation and preventing depression. Many studies have also shown a  link to a deficiency in Omega-3's and Alzheimer's. Use this tasty oil for dipping bread, as a dressing for your salads, or drizzle over your steamed veggies. The possibilities are endless!

BISON STEAKS
Protein and Iron
This is by far one of my favorite meats that I strive to include at least once per week. Bison is high in protein and contains very little saturated fat. A 3.5 ounce portion contains more than 50% of our needs for vitamin B12 and over 30% for zinc and iron. These nutrients are extremely important for proper muscle function and recovery after workouts. The key with this meat is to make sure not to overcook it. Enjoy as a steak, grind into burger meat or cut into chunks for a stir-fry or soups.

BERRIES
Inflammation Fighters
These are among my favorite fruits. Choose from strawberries, blueberries, raspberries, blackberries, or any of the many exotic berries such as acai and goji. Once again, we bring up antioxidants. Berries, in particular, contain a specific antioxidant called anthocyanidins. These compounds prevent the kind of damage to our cells that leads to premature aging. You may also find that consuming berries in a shake or on their own after a workout will prevent muscle soreness. Use berries as a sweet treat rather than turning to the candy!

WHOLE GRAINS
Quick Carbs
Pouches of oatmeal (like those made by Kashi Go Lean) can provide you with a quick and healthy choice if you're in a rush for breakfast or after your workouts. Simply microwave the packet with either water or low or non-fat milk and you're good to go. You'll get some fiber and much needed B-vitamins to fuel your day.

CANNED BEANS
Nutrition at a Bargain!
I have to say, one of the best buys in the grocery store happens to be down the isles. If you know anything about me, I'm always encouraging doing MOST of your grocery shopping along the perimeter of the grocery store. Well, here's one exception. Just a one-cup serving of most canned beans provides us with over 25% of our Daily Value for protein, almost 60% for fiber, and 20%
for iron. I recommend including beans 4-5 times per week as a healthy, cheap, and energy-boosting option. Remember to rinse your beans well to wash off some of the sodiuim. Beans can be a great topping on a salad, as a side mixed with other veggies, a great addition to a burrito, or add to soups for a hearty meal this winter!


Liquids
 
WATER - The Most Neglected Nutrie
Staying hydrated is extremely important for our energy levels. Did you know our bodies are made up of 75% water? We should be drinking 1/2 our weight in water to keep our energy levels up, our mouths from becoming dry, our bellies full and our skin plump and radiant.

WHITE TEA
Here are more antioxidants for you. White tea has been shown to prevent proteins from breaking down in your skin, keeping it healthy, plump, and wrinkle-free!

KEFIR
You can find this calcium, vitamin D, and protein-rich drink in the yogurt isle. Just one cup provides 30% of your daily value of each. I enjoy kefir in smoothies, with cereal, or even on it's own. Give it a try. You may be pleasantly surprised!

Healthy wishes,

Alissa Robertson, MS, RD


]]>Wed, 28 Dec 2011 19:48:03 -0500http://www.lifestylenutritionvt.com/1/post/2011/12/savory-almond-bean-burgers.htmlHere is a great recipe to try the next time you have the opportunity to cook. These burgers are great to freeze for future meals and are a healthier option than a traditional beef burger. They are perfect for this time of year as they are made in the oven rather than on the grill. Enjoy!

Ingredients:
1 large clove of garlic
1 small onion (I prefer red onion)
1 handful of kale or spinach
2 tbsp fresh basil
I can of black beans or chickpeas (approximately 2 cups)
1 cup raw almonds (I like to soak them overnight for easier digestion)
1 cup almond flour
1 tsp sea salt
½ tsp ground pepper
1 cup grated zucchini
1 tbsp ground chia mixed with ¼ cup water
2 tbsp tamari sauce

Directions:
1. Preheat your oven to 350 degrees. Lightly grease a cookie sheet.
2. In a food processor, pulse garlic, onion, greens, basil, beans, and almonds. Remove and place in a large bowl. Stir in almond flour, salt and pepper, and zucchini.
3. In a small bowl, mix chia and water and let sit for two minutes. Stir in tamari sauce. Add wet ingredients to the large bowl and stir to combine. (It may be easier to use your hands for this part to make sure ingredients are evenly distributed)
4. Refrigerate 30 minutes. 
5. Remove from fridge and form into patties that are approximately 4 inches wide. Place on prepared cookie sheet and cook at 350 degrees for 25-30 minutes. Flip burgers after 15 minutes.

* Serve burgers with baked sweet potato fries and a crunchy pile of greens tossed with lemon and olive oil.

Makes 8-10 burgers ]]>Wed, 21 Dec 2011 08:28:06 -0500http://www.lifestylenutritionvt.com/1/post/2011/12/coenzyme-q10-for-cardiovascular-healing-and-immune-support.htmlSupplementing with Coenzyme Q10 during exercise may help to reduce the muscle damage associated with intense exercise, according to a new study. Co Q10 was shown to reduce oxidative stress and modulate markers of inflammation.

Coenzyme Q10 is a lipid soluble, vitamin-like substance and is found primarily in the mitochondria. It is a component of the electron transport chain and participates in aerobic cellular respiration, generating energy in the form of ATP. The nutrient also plays a vital role in health maintenance. It promotes a healthy cardiovascular system and periodontal health, helps maintain healthy blood sugar levels, cholesterol and triglyceride concentrations and, vitamin E levels in cell membranes, energizing the immune system and helping to maintain proper weight.

Find out more about Coenzyme Q10 and how to supplement your diet here.


Source: Coenzyme Q10 supplementation ameliorates inflammatory signaling and oxidative stress associated with strenuous exercise

]]>Mon, 12 Dec 2011 11:26:44 -0500http://www.lifestylenutritionvt.com/1/post/2011/12/the-12-days-of-christmas-washboard-abs-edition.htmlYes, it's that time of year. We have just 12 days until the big day - Christmas! :)

This following is from Burlington Adventure Boot Camp's Director and owner Steve Fuchs. I just had to share it with my readers as well. You can read more about Steve's Boot Camp at: Burlington Adventure Boot Camp.
________________________________________________________________________________
Red and green decorations are out, nostalgic tunes fill the airways and the kids are hard at work on their letters for Santa.

I know one item on your list that can't be found at Bon Ton or Best Buy.

You're wishing for a flatter tummy — so I've put together "The Twelve Days of Christmas –Washboard Abs Edition" just for you.

On the First Day...Give yourself the gift of Planks.
Planks are THE foundation exercise for a strong core. They're simple, effective and can be done most anywhere. To do a basic plank, get in the "top of a push-up" position. If you're a beginner you can start off your knees and elbows. Bring your hips down in line with your knees and head.... and hold that position! You're doing a plank.

On the Second Day...Give yourself the gift of Fiber.
Stocking up on fiber will do wonders for your abs. High fiber foods are nutrient dense and low in calories. Try these high fiber favorites: raspberries, pear (with skin), artichoke, peas, apples (with skin), broccoli, Brussels sprouts, carrots, beans and chickpeas.

On the Third Day...Give yourself the gift of a Medicine Ball.
The first medicine balls were created in Persia over 3,000 years ago, made with sand filled bladders and used by wrestlers as part of their conditioning. Today you can get the same rippling abs by incorporating medicine balls into your exercise routine. Do a sit-up holding a medicine ball at your chest then throw it to a partner as you raise your chest toward your knees; or hold a medicine ball with arms straight up in the air as you do crunches.

On the Fourth Day...Give yourself the gift of Reduced Salt.
Too much salt leads to water retention—and that spells disaster for your six pack. Pay attention to the sodium content of your food. Limit salt intake by not eating packaged foods and by putting down the salt shaker.

On the Fifth Day...Give yourself the gift of Oblique V-Sits.
Who really wants a muffin top? You don't, so incorporate Oblique V-Sits into your routine in 3 simple steps. 1) Lie on your side with legs straight and hands behind your head. 2) Raise your arms and legs simultaneously, while exhaling and squeezing your obliques. 3) Repeat on the other side.

On the Sixth Day...Give yourself the gift of Lean Protein.
Along with fiber, your meals should be packed with lean protein. This will help support muscle growth while controlling blood sugar – all important factors when it come to a flatter stomach.

On the Seventh Day...Give yourself the gift of Sprints.
The days of long slow cardio sessions are long gone. We now know that short intense bursts of cardio is the ideal way to melt fat. Run 60-90 second sprints in between resistance training sets to really kick your fat burning mechanism into high gear. If your indoors, superfast squat kicks are a great substitute.

On the Eighth Day...Give yourself the gift of Low Sugar.
Sure, sugar tastes good, but indulging in it causes your body to store layers of fat. If you know it's got sugar, then have a half serving, or better yet, fruit. If you really want results, then you're going to have to start saying no to sugar.

On the Ninth Day...Give yourself the gift of a Nutritional Cleanse.
Ladies, the gift of health will last longer than that pedi-mani you were thinking about. A nutritonal cleanse is one of the best ways to reduce your cravings for the wrong foods. In the process you lose the toxins that drain energy and release fat - lots of it. (Please feel free to contact me for recommendations on how to do a healthy AND safe food cleanse - Alissa.)

On the Tenth Day...Give yourself the gift of No Grain.
If you're serious about that six pack then put down the bread basket. Grains are full of insulin-spiking carbohydrates—the perfect combination for fattening you up. Learn to love grain-free meals that center around lean meats and vegetables.

On the Eleventh Day...Give yourself the gift of Mountain Climbers.
Here's another intense exercise that really targets your abs while also burning fat. 1) Get into push-up position. 2) Exhale as you alternately drive your knees in toward your chest, keeping your back flat.

On the Twelfth Day...Give yourself the gift of a flatter tummy - and love your body again!
Repeat the above exercises 2-3 times per week to maintain your results!

Healthy wishes,
Alissa
]]>Thu, 01 Dec 2011 13:18:54 -0500http://www.lifestylenutritionvt.com/1/post/2011/12/the-healing-power-of-food.htmlThis 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
]]>Thu, 24 Nov 2011 10:48:02 -0500http://www.lifestylenutritionvt.com/1/post/2011/11/want-to-lose-weight-this-holiday-season-read-this.htmlWell, 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 ]]>Fri, 18 Nov 2011 09:55:52 -0500http://www.lifestylenutritionvt.com/1/post/2011/11/let-food-be-your-medicine-and-medicine-be-your-food-hippocrates.htmlSpices are no longer simple flavor enhancers. Researchers are now finding them to be health enhancers as well! Now, not only is food our fuel, but can now be used as our medicine.

Certain foods address the connection between inflammation and chronic conditions such as depression, chronic pain such as arthritis, IBS fibromyalgia, heart disease, diabetes and more!

Here are some examples:

• 1/2 tsp ground cinnamon has as many antioxidants as 1/2 cup raspberries
• 1/2 tsp oregano has as many antioxidants as 3 cups fresh spinach

ORAC* value of common spices found in the home:

• Cinnamon (1 tsp) - 6956 umol TE/serving
• Oregano, dried (1 tsp) - 3602 umol TE/serving
• Tumeric (1 tsp) - 3602 umol TE/serving
• Curry Powder (1 tsp) - 970 umol TE/serving
• Ginger Powder (1 tsp) - 519 umol TE/serving
• Thyme, dried (1 tsp) - 407 umol TE/serving
• Paprika (1 tsp) - 376 umol TE/serving
• Rosemary (1 tsp) - 364 umol TE/serving

* Oxygen Radical Absorbance Capacity

What is the significance of the ORAC value of foods and spices?
The higher the ORAC value, the more benefit from the food. The ORAC value means the foods ability to scavenge free radicals in our bodies that cause disease. Free radicals form in our bodies from the exposure to environmental toxins, lack of sleep, exercise, stress, poor food quality such as artificial sweeteners and processed foods, etc.

Healthy wishes!
Alissa
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