Beach body, Diet, Fat loss, Fitness, Nutrition, Summer, weight loss

Aggressive Fat Loss: The Power of Quality Food and Daily Movements

Fat Loss
16 Jun

Fat Loss

If you’re entering a fat loss phase – also known as a diet or a cut – you may be tempted to take some drastic measures. We tend to slash calories to the bare minimum, avoid whole food groups, or even take supplements or medications to speed up the process. Unfortunately, quick fixes are never the answer. They leave you in a place where you never feel satisfied, get easily irritated at the scale, and quickly give into “cheat days”. 

Just because drastic measures usually backfire, it doesn’t mean you can’t be aggressive with your fat loss phase. In this blog, we’ll discuss two ways you can be aggressive with your fat loss without setting yourself up for failure. By focusing on these two things, you can take care of your overall health and stay consistent on your weight loss journey. 

The Power of Quality Food Choices to Enhance Body Fat Loss

The food we consume plays a vital role in our overall health and body composition. When it comes to aggressive fat loss, the quality of your diet becomes even more important. In a fat-loss phase, you do need to cut calories so that you’re not taking in more than you burn. However, choosing nutrient-dense foods can help in several ways. Being satisfied with your meals is a game-changer. 

When you cut calories, but still eat processed food or fast food, this is going to do two things. It will leave you hungry and craving more – which in turn can lead to bingeing. It’s also going to leave you feeling tired and sluggish. Focusing on the quality of your food will allow you to get the nutrients your body needs to function well. If you’re still getting in healthy fats, you’re going to be much less tempted by chocolate or other sweets. High protein choices will keep you satiated. And high fiber carbs keep the gut healthy and give you energy. You’ll sleep better and wake up energized. You’ll feel good about your food and your body.

Three Ways to Choose Quality Food for your weight loss journey

1. Prioritize Whole, Nutrient-Dense Foods:

To get aggressive with your fat loss, focus on nutrient-dense foods for your three main meals. Choose lean meats for ⅓ of your plate – this can be anything like tofu, chicken breast, ground turkey, pork loin, or sirloin. A high-fiber carb also needs to be about ⅓ of your plate. Sweet potatoes, potatoes, quinoa, beans, and rice are all very nutrient dense for the amount of calories they provide. You’ll get essential vitamins and minerals through these foods. Fill the rest of your plate with vegetables to help increase the volume without adding a ton of calories. You also need a fat – oil or nut butter – about the size of your thumb to finish off a well-rounded meal. 

2. Mindful Eating and Portion Control:

Portion control is huge when it comes to aggressive fat loss because calories matter. If you’re constantly overeating, even by just a little, your weight isn’t going to drop like you want it. Take time to measure your food and use smaller plates. Definitely avoid mindless snacking by having your meals and snacks planned out for the day. Slow down while eating and start paying attention to hunger cues. 

3. Hydration:

Don’t underestimate the power of staying hydrated. Drinking an adequate amount of water not only helps maintain proper bodily functions but can also aid in fat loss. Water boosts metabolism, reduces appetite, and promotes better digestion. Aim to drink at least half your body weight in ounces of water per day. Stop drinking liquid calories – they will give you a sugar crash and leave you hungry. Opt for water every time instead and watch the pounds just come right off. 

Exercise for Fat lossThe Power of Exercise Routine

Our bodies were made to move. A sedentary lifestyle does nothing for us except help the body decay faster. Getting in daily movement- not even a full workout each day – can greatly increase your chances of fat loss. It is true that you do need rest days- an intense workout every single day will just burn you out and cause inflammation. But you can still stay active on rest days by going on walks or playing in the yard with your kids. Daily movement is crucial to dropping fat and keeping it off. 

Three Ways to Make Exercise as a Healthy Part of Your Life during your fat loss journey

  1. Combine Cardiovascular and Resistance Training:

To maximize fat loss, it’s crucial to engage in a well-rounded exercise program that combines cardiovascular activities with strength training. Cardio exercises like running, cycling, or swimming elevate your heart rate and burn calories, while resistance training, such as weightlifting helps build lean muscle mass. Muscle is metabolically active, meaning it burns more calories even at rest. By increasing your muscle mass, you won’t have to cut so many calories to lose body fat. And remember, muscle is lean, and fat is bulky. So you don’t have to worry about “bulking up” when strength training. It will do the opposite- make you lean and toned. Incorporate both types of exercises into your routine for optimal results.

2. High-Intensity Interval Training (HIIT):

When it comes to fat loss, high-intensity interval training (HIIT) can be highly effective. HIIT involves short bursts of intense exercise followed by brief recovery periods. This type of workout elevates your heart rate, burns a significant number of calories, and stimulates your metabolism even after the workout. These are most fun with a fitness class, so find one you like and work it in two times a week. You’ll find community this way too, and support and accountability can drastically help a fat loss journey. 

  1. Stay Consistent:

Consistency for months is key to achieving aggressive fat loss goals. So you need to make sure you find something you like- otherwise, you won’t be consistent with it. Prioritize it in your schedule. Make it a non-negotiable meeting with yourself. But book yourself for different classes until you find what you really like. Try new activities, and challenge your body in different ways. This not only keeps your workouts enjoyable but also helps prevent burnout. 

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Heart Health
07 Jun
Diet, Father's Day Gift, Fitness, Food, Health, heart health, low sodium diet

Nutrition for Men’s Heart: A Father’s Day Gift of Health!

 

With Father’s Day just around the corner, it’s the perfect time to celebrate the men who fill our lives with love, compassion, and support. While gifts like ties, gadgets, or tools are always appreciated, this year, why not consider giving the gift of health by focusing on nutrition for men’s heart health this Father’s Day?

Heart disease remains a leading cause of mortality among men worldwide. However, the good news is that many heart conditions are preventable through simple lifestyle changes, with nutrition playing a central role. So, in honor of Father’s Day and the men we cherish, lets understand the role of nutrition for men’s heart health:

Men’s Heart Health Tip # 1: Load Up on Fruits and Vegetables:

Heart Health

Loading up on fruits and vegetables is a delicious and rewarding way to support men’s heart health. Here are some practical tips to help Dad incorporate more of these nutritious foods into his diet:

  • Start the Day with a Fruit-Packed Breakfast: Kickstart the morning with a nutrient-rich breakfast by adding fruits like berries, bananas, or sliced apples to oatmeal, yogurt, or whole grain cereal. A smoothie blended with spinach, kale, or avocado along with fruits can also be a refreshing and nutritious option.
  • Snack Smarter: Swap out processed snacks for fresh fruits and vegetables. Keep a bowl of washed fruit on the counter or sliced vegetables like carrots, cucumbers, and bell peppers in the fridge for easy, grab-and-go snacks. Pair them with hummus, nut butter, or yogurt for added flavor and satisfaction.
  • Bulk Up Meals with Veggies: Incorporate vegetables into every meal by adding them to omelets, salads, soups, stir-fries, and pasta dishes. Load up sandwiches and wraps with lettuce, tomatoes, cucumbers, and other favorite veggies for added crunch and nutrition.
  • Get Creative with Cooking: Experiment with different cooking methods to enhance the flavor and appeal of fruits and vegetables. Roasting vegetables brings out their natural sweetness, while grilling adds a smoky flavor. Try marinating vegetables in herbs and spices or adding fruit to savory dishes for a unique twist.
  • Blend Them In: Sneak extra servings of fruits and vegetables into meals by blending them into sauces, soups, and smoothies. Spinach or kale can easily be blended into pasta sauce or added to fruit smoothies without altering the taste significantly, providing an extra nutritional boost.
  • Make it a Family Affair: Get the whole family involved in meal planning and preparation. Take a trip to the farmer’s market or grocery store together to pick out a variety of fresh fruits and vegetables. Encourage everyone to try new foods and recipes, making healthy eating a fun and shared experience.
  • Plan Ahead: Set Dad up for success by planning meals and snacks in advance. Create a weekly meal plan that includes plenty of fruits and vegetables, and prep ingredients ahead of time to streamline cooking during busy weekdays.                                                                                                                                                                                                                                                    By incorporating these tips into his daily routine, Dad can easily load up on fruits and vegetables and enjoy the numerous health benefits they provide. With a little creativity and planning, eating a diet rich in plant-based foods can be both enjoyable and fulfilling, supporting heart health for years to come.                                                                                                                                                                                                                                       

    2. Limiting Saturated Fats & Trans Fats:

  • Choose Lean Protein Sources: Opt for lean cuts of meat like skinless poultry, fish, and lean cuts of beef or pork. Trim visible fat from meat and remove skin from poultry to reduce saturated fat content.
    • Switch to Healthier Cooking Methods: Instead of frying foods in butter or lard, try healthier cooking methods like grilling, baking, broiling, steaming, or sautéing with a small amount of heart-healthy oils like olive or canola oil.
    • Read Food Labels: Get into the habit of reading food labels when shopping. Look for products labeled “low in saturated fat” or “trans fat-free.” Pay attention to the nutrition facts panel and ingredient list to identify sources of saturated and trans fats.
    • Choose Healthy Fats: Replace foods high in saturated and trans fats with healthier fat options. Choose sources of unsaturated fats like olive oil, avocados, nuts, and seeds. Incorporate fatty fish like salmon, mackerel, and trout, which are rich in omega-3 fatty acids, into your diet regularly.
    • Limit Processed Foods: Many processed foods like packaged snacks, baked goods, fried foods, and fast food contain high levels of saturated and trans fats. Limit consumption of these foods and opt for homemade or minimally processed alternatives whenever possible.
    • Be Mindful of Dairy Choices: Choose low-fat or fat-free dairy products like skim milk, low-fat yogurt, and reduced-fat cheese instead of full-fat varieties. These options still provide essential nutrients like calcium and protein but with lower saturated fat content.
    • Watch Out for Hidden Fats: Be mindful of hidden sources of saturated and trans fats in foods. These include coconut oil, palm oil, and partially hydrogenated oils listed in ingredient lists. Limit consumption of foods containing these ingredients.
    • Cook from Scratch: Cooking meals from scratch allows you to have better control over the ingredients you use. Choose whole, unprocessed foods and prepare meals at home using healthier cooking methods and ingredients.
    • Practice Portion Control: Even healthy fats should be consumed in moderation. Be mindful of portion sizes when incorporating fats into meals and snacks.

By adopting these strategies and making small changes to his eating habits, Dad can significantly reduce his intake of saturated and trans fats, thereby lowering his risk of heart disease and improving his overall health and well-being.

3. Men’s Heart Health Tip # 3: Watch Sodium Intake:

SaltWatching sodium intake is essential nutrition hack for men’s heart health, as excessive sodium consumption can contribute to high blood pressure and increase the risk of heart disease. Here are some practical tips to help Dad monitor and reduce his sodium intake:

  • Read Food Labels: Become familiar with reading food labels to identify the sodium content of packaged foods. Look for products labeled “low sodium,” “reduced sodium,” or “no added salt.” Pay attention to the serving size and the amount of sodium per serving.
  • Choose Fresh Foods: Whole, unprocessed foods are naturally lower in sodium compared to processed and packaged foods. Encourage Dad to focus on incorporating fresh fruits and vegetables, lean meats, poultry, fish, beans, legumes, whole grains, and nuts into his diet.
  • Limit Processed and Packaged Foods: Processed and packaged foods such as canned soups, sauces, condiments, deli meats, frozen meals, and snacks often contain high levels of sodium. Encourage Dad to limit his intake of these foods and opt for homemade or minimally processed alternatives whenever possible.
  • Use Herbs and Spices: Instead of relying on salt to flavor meals, experiment with herbs, spices, and citrus juices to add flavor to dishes. Herbs like basil, cilantro, parsley, and spices like garlic powder, onion powder, and cumin can enhance the taste of foods without adding sodium.
  • Be Mindful of Condiments and Sauces: Condiments like ketchup, soy sauce, barbecue sauce, and salad dressings can be sources of hidden sodium. Choose low-sodium or sodium-free versions of these condiments, or make homemade alternatives using fresh ingredients.
  • Rinse Canned Foods: If using canned beans, vegetables, or tuna, rinse them thoroughly under cold water before consuming to remove excess sodium from the canning liquid.
  • Limit Salt During Cooking: When cooking at home, use salt sparingly or try omitting it altogether. Instead, season dishes with herbs, spices, and other flavor-enhancing ingredients.
  • Be Selective When Dining Out: When dining out, ask for sauces, dressings, and gravies on the side, and choose dishes that are prepared with minimal added salt. Opt for grilled, steamed, or broiled options instead of fried or heavily seasoned dishes.
  • Stay Hydrated: Drinking plenty of water can help flush excess sodium from the body and maintain a healthy balance of fluids.

By implementing these strategies and making conscious choices to reduce sodium intake, Dad can help protect his heart health and lower his risk of developing hypertension and other cardiovascular conditions. Encourage him to take small steps towards gradually reducing his sodium intake, and celebrate his progress along the way.

This Father’s Day, let’s show our love and appreciation for the men in our lives by giving them the gift of health and focusing on nutrition for men’s heart health. Consider putting together a nutritious gift basket filled with heart-healthy foods, cooking supplies, and maybe even a cookbook featuring delicious and nutritious recipes. Not only will you be showing Dad how much you care, but you’ll also be helping him take proactive steps towards a healthier, happier life.

Remember, small changes can make a big difference when it comes to heart health. By incorporating these nutritional tips into his daily routine, Dad can reduce his risk of heart disease and enjoy many more Father’s Days to come. Here’s to the dads – may they be healthy, happy, and loved today and every day!

 

If you want more guidance on nutrition for men’s heart health and want to work upon  individualized diet plan tailored to your needs, or simply give a gift of healthy heart to your father this Father’s Day, email us to set up an appointment!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. One of her many expertise also includes pre-natal, post-natal and lactation nutrition.

 

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Nutritional supplements
25 Mar
Diet, Supplements

How to Select the Best Supplements for Your Needs?

Nutritional supplements

In today’s fast-paced world, where convenience often compromises nutritional quality and consistency, many of us turn to dietary supplements to fill in the gaps. Whether it’s due to busy schedules, dietary restrictions, or simply wanting to ensure optimal health, there’s no doubt that nutritional supplements have become increasingly popular. But with shelves overflowing with options, how do you choose the best supplement for your individual needs? In this guide, we’ll navigate the maze of supplements, discussing common choices, their reliability, and offering advice on how to prioritize dietary choices.

Understanding Nutritional Supplements:

Nutritional supplements come in various forms, including vitamins, minerals, herbal extracts, and specialty supplements targeting specific health concerns. While they can be beneficial for some, it’s essential to recognize that they are meant to complement, not replace, a balanced diet. Before incorporating any supplement into your routine, it’s wise to consult with a healthcare professional, especially if you have underlying health conditions or are taking medications.

Common Nutritional Supplements:

  1. Multivitamins

    These are perhaps the most widely used supplements, offering a combination of essential vitamins and minerals. While they can be a convenient way to ensure you’re meeting your daily requirements, it’s crucial to choose a high-quality multivitamin with optimal levels of nutrients and minimal fillers or additives.

  2. Omega-3 Fatty Acids

    Omega-3s, found in fish oil supplements, are renowned for their heart-healthy benefits and anti-inflammatory properties. Look for supplements that contain both EPA and DHA, the two primary types of omega-3 fatty acids, and consider factors like purity, freshness, and sustainability when selecting a product.

  3. Protein Powders

    Popular among fitness enthusiasts, protein powders are a convenient way to boost protein intake, support muscle recovery, and aid in weight management. Whey, casein, and plant-based options like pea or soy protein are available, each with its unique benefits and considerations.

  4. Vitamin D

    Many people have inadequate levels of vitamin D, especially those who live in regions with limited sunlight or spend most of their time indoors. Vitamin D supplements can help support bone health, immune function, and mood regulation. Look for vitamin D3, the most bioavailable form, and consider getting your levels tested to determine the appropriate dosage.

  5. Probiotics

    Probiotic supplements contain beneficial bacteria that support gut health and digestion. They may also have implications for immune function, skin health, and mood. When choosing a probiotic, opt for a product with multiple strains and a high CFU (colony-forming units) count to ensure potency.

Assessing Reliability of Nutrition Supplements:

SupplementsWhile the supplement industry is regulated to some extent, it’s essential to approach product claims with a critical eye. Not all supplements are created equal, and some may contain contaminants, inaccurate labeling, or ineffective ingredients. To ensure reliability:

  • Research Brands: Look for reputable brands with a history of quality and transparency. Check for third-party certifications like NSF International or USP, which indicate that the product has undergone testing for purity and potency.
  • Read Reviews: User reviews can offer valuable insights into a product’s effectiveness and any potential side effects. However, be wary of biased or exaggerated testimonials and prioritize reviews from reputable sources.
  • Check Ingredients: Take the time to scrutinize the ingredient list and avoid supplements with unnecessary fillers, artificial colors, or preservatives. Look for products with minimal additives and focus on high-quality, bioavailable nutrients.

Prioritizing Diet over Supplements:

While supplements can be helpful for filling nutrient gaps, they should not be a substitute for a balanced diet rich in whole foods. Whole foods provide a wide array of vitamins, minerals, antioxidants, and phytonutrients that work synergistically to promote health and prevent disease. Here are some tips for prioritizing dietary choices:

  • Eat a Variety of Foods: Aim to include a diverse range of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet to ensure you’re getting a broad spectrum of nutrients.
  • Focus on Nutrient-Dense Foods: Prioritize foods that are rich in essential nutrients, such as leafy greens, berries, nuts, seeds, and fatty fish. These foods provide more than just isolated nutrients; they offer a multitude of health-promoting compounds.

In the quest for optimal health, nutritional supplements can be valuable tools for supporting overall well-being. However, it’s essential to approach supplement selection with caution, ensuring reliability, and prioritizing dietary choices whenever possible. By focusing on a balanced diet rich in whole foods and using supplements strategically to fill specific nutrient gaps, you can create a foundation for long-term health and vitality. Remember, there is no one-size-fits-all approach to nutrition, so listen to your body’s needs and consult with a healthcare professional for personalized guidance.

If you want more guidance on nutrition and what you need to do to break free from Yo-Yo dieting or establish a healthy eating pattern, email Jalpa to set up a consultation!

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Healthy Lifestyle
27 Feb
Diet, Fat loss, Fitness, Food, Nutrition, Relationship with foods, weight loss

Breaking the YoYo Diet Cycle: Two Transformative Tips for a Wholesome Lifestyle!

  • Posted by author-avatar

The relentless cycle of Yo-Yo dieting is a struggle many of us are familiar with. We embark on a stringent diet, see initial success, only to fall back into old habits and regain the lost weight, perpetuating a frustrating cycle. But what if we shifted our focus from diets to embracing a wholesome lifestyle? By making sustainable changes and shifting our mindset, we can break free from this cycle for good. Here are two transformative tips to help you on your journey towards a healthier, happier life.

Healthy LifestyleTip 1. Shift your mindset from Diet to Lifestyle

The most important tip to break the Yo-Yo diet cycle is to shift the mindset from a temporary diet mentality to a long-term lifestyle approach. Rather than viewing health and wellness as a short-term goal, one should strive to make sustainable changes that become ingrained in daily lives.

Instead of focusing solely on weight loss, one should prioritize overall well-being and vitality as well. This means setting realistic goals that go beyond the number on the scale, such as improving energy levels, enhancing mood, or reducing stress. By shifting focus to holistic health, one can create a more fulfilling and sustainable lifestyle.

It’s essential to recognize that lasting change takes time and patience. Rather than seeking quick fixes or instant results, one should commit to gradual, sustainable progress. This might involve making small, incremental changes to habits and routines, rather than attempting drastic overhauls overnight.

Building a support system can also be instrumental in shifting mindset towards a healthier lifestyle. Surrounding ourselves with like-minded individuals who support and encourage our goals can provide accountability and motivation. Whether it’s joining a fitness class, finding a workout buddy, or connecting with online communities, having a support network can make all the difference in staying committed to our health journey.

Furthermore, practicing self-compassion is essential on this journey. We’re all human, and slip-ups are inevitable. Instead of berating ourselves for perceived failures, we

should approach setbacks with kindness and understanding. Each day is an opportunity to make positive choices that align with our values and goals.

By shifting our mindset from dieting to embracing a holistic lifestyle, we can break free from the Yo-Yo diet cycle once and for all. By prioritizing wholesome eating habits and adopting a long-term approach to health and wellness, we can cultivate a happier, healthier, and more fulfilling life. Remember, it’s not about perfection, but progress. So, embrace the journey, celebrate your successes, and keep moving forward towards a life of vitality and well-being.

Tip 2. Embrace wholesome eating habits:

Wholesome Diet

 

The second step in breaking the Yo-Yo diet cycle is to shift our focus from restrictive diets to wholesome eating habits. Instead of viewing food as the enemy or restricting ourselves to certain foods, we should aim to nourish our bodies with wholesome, nutrient-dense foods. This means incorporating a variety of fruits, vegetables, whole grains and other high quality carbohydrates, lean proteins, and healthy fats into our diet.

One approach to wholesome eating is to adopt the 80/20 rule, where 80% of our diet consists of nutritious, whole foods, and the remaining 20% is reserved for treats. This allows for flexibility and enjoyment while still prioritizing nutrient-rich foods. Rather than depriving ourselves of the foods we love, we can focus on moderation and balance.

Meal planning and preparation are key components of wholesome eating. By planning and preparing meals ahead of time, we can avoid impulsive food choices and ensure that we have nutritious options readily available. This not only saves time and money but also helps us stay on track with our health goals.

Moreover, mindful eating practices can help us develop a healthier relationship with food. Taking the time to savor and appreciate each bite allows us to tune into our body’s hunger and fullness cues, preventing overeating and promoting satisfaction.

By embracing wholesome eating habits, we can nourish our bodies, improve our overall health, and break free from the restrictive mindset of traditional diets.

If you want more guidance on nutrition and what you need to do to break free from Yo-Yo dieting or establish a healthy eating pattern, email Jalpa to set up a consultation!

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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Calories Counting
07 Feb
Beach body, Diet, Fat loss, Nutrition, weight loss

Calories Counting: Looking beyond numbers

In the realm of dieting and weight management, calorie counting has long been used as a go to strategy. The concept seems straightforward: consume fewer calories than you burn, and you’ll shed those unwanted pounds. However, as many of us have come to realize that the reality is far more complex. Is calorie counting truly an effective method for achieving sustainable weight loss, or is it merely a numbers game that overlooks the crucial role of nutrients? In this blog, we delve into the debate surrounding calorie counting, exploring its limitations and advocating for a more holistic approach to nutrition. 

Calorie Counting

The Pitfalls of Calorie Counting:

One of the primary pitfalls of calorie counting is its disregard for nutrient density. Not all calories are created equal; a 100-calorie serving of broccoli provides vastly different nutritional benefits than a 100-calorie serving of soda. Focusing solely on calorie intake can lead to a diet devoid of essential vitamins, minerals, and phytonutrients, ultimately compromising overall health.

Moreover, calorie counting can foster an unhealthy relationship with food, promoting a mindset of restriction and deprivation. Individuals may become fixated on arbitrary calorie targets, ignoring hunger cues and denying themselves the nourishment their bodies truly need. This restrictive approach often leads to feelings of guilt and failure when calorie goals are inevitably exceeded, perpetuating a cycle of yo-yo dieting and disordered eating behaviors.

The Role of Nutrient Rich Foods:

In contrast to calorie counting, which emphasizes quantity over quality, prioritizing nutrient-rich foods offers a more sustainable path to health and wellness. Nutrient density refers to the concentration of vitamins, minerals, and other essential nutrients in a given food relative to its calorie content. Foods that are high in nutrient density provide a wealth of health benefits without excess calories, making them ideal choices for promoting overall well-being.

Nutrient Dense Foods

Fruits and vegetables are prime examples of nutrient-rich foods that should form the foundation of a healthy diet. These plant-based foods are packed with vitamins, minerals, antioxidants, and fiber, all of which play key roles in supporting immune function, preventing chronic disease, and promoting digestive health. Incorporating a variety of colorful fruits and vegetables into meals and snacks can help ensure a diverse array of nutrients and maximize health benefits.

Whole grains, lean proteins, and healthy fats are also essential components of a nutrient-rich diet. Whole grains such as quinoa, brown rice, and oats provide complex carbohydrates for sustained energy, along with fiber to support digestive health. Lean proteins, including poultry, fish, tofu, and legumes, are rich in essential amino acids necessary for muscle repair and growth. Healthy fats found in avocados, nuts, seeds, and olive oil are vital for brain function, hormone production, and the absorption of fat-soluble vitamins.

Beware of Empty Calories

In contrast to nutrient-rich foods, empty calories offer little to no nutritional value and can contribute to weight gain and poor health outcomes. Common sources of empty calories include sugary beverages, refined carbohydrates, processed snacks, and fried foods. These calorie-dense but nutrient-poor foods provide quick energy spikes followed by crashes, leading to fluctuations in blood sugar levels and increased cravings.

Empty Calories

Furthermore, consuming a diet high in empty calories can displace nutrient-rich foods, leaving individuals deficient in essential vitamins and minerals. This nutritional imbalance can contribute to a host of health issues, including obesity, cardiovascular disease, diabetes, and weakened immune function. By prioritizing nutrient-dense choices over empty calories, individuals can optimize their health and well-being while maintaining a healthy weight.

 

For more guidance on successful weight loss, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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21 Jan
Diet, Fitness, Food, Nutrition

Healthy Beverages for a Healthy you!

In today’s fast-paced world, as people become more conscious of their well-being, the demand for healthy beverage options has soared. From traditional favorites to modern concoctions, the healthy beverage landscape has witnessed a shift towards drinks that not only quench thirst but also provide a myriad of health benefits. Let’s explore these trendy and health-packed beverages that are taking the world by storm.

  1. Turmeric Latte:
    • One such rising star in the world of wellness beverages is the Turmeric Latte. Turmeric lattes, also known as “golden milk,” have gained immense popularity for their vibrant color and numerous health benefits. The key ingredient, turmeric, contains curcumin, a powerful anti-inflammatory compound. This beverage is not only delicious but also known for its potential to boost immunity and promote overall well-being.
  1. Matcha Madness:
    • Matcha, finely ground green tea powder, has become a staple in many health enthusiasts’ routines. Packed with antioxidants, matcha offers a sustained energy boost without the jitters associated with coffee. Its vibrant green color and earthy flavor make it a trendy choice for those seeking a balance of taste and health benefits.
  1. Kombucha Craze:
    • Kombucha is a fermented tea that has taken the beverage world by storm. This effervescent drink is rich in probiotics, promoting gut health and aiding digestion. With various flavors and a slightly tangy taste, kombucha has become a favorite among those looking to incorporate more probiotics into their diet.
  1. Infused Water:
    • While not a new concept, infused water has evolved beyond a simple lemon slice in recent years. From cucumber and mint to berries and herbs, infused water offers a refreshing twist to staying hydrated. These combinations not only make water more palatable but also provide a burst of vitamins and antioxidants.
  1. Adaptogenic Elixirs: Stress-Busting Beverages
    • Adaptogens, herbs known for their stress-relieving properties, have found their way into various beverages. Adaptogenic elixirs combine these herbs with other beneficial ingredients to create calming drinks. Ingredients like ashwagandha and holy basil are believed to help the body adapt to stress and maintain balance.

 

The world of healthy beverages has expanded far beyond traditional options. From the anti-inflammatory properties of turmeric lattes to the probiotic richness of kombucha, there’s a wellness drink for every taste bud. As the trend towards healthier living continues, these beverages not only provide hydration but also serve as a delightful way to support overall well-being. So, why not sip your way to wellness and embrace the goodness that these trendy beverages have to offer? Cheers to a healthier, happier you!

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

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Health & Disease Prevention
22 Sep
Diet, Fitness, Health, Immunity, Nutrition

Role of Diet and Exercise in Disease Prevention

  • Posted by author-avatar

In our fast-paced world, health has become a precious commodity. Chronic diseases increase as a result of various stressors, sedentary lifestyles, and unhealthy eating habits. However, the good news is that we possess the power to take control of our health and reduce the risk of many diseases through two fundamental pillars: diet and exercise. Let’s delve into the significance of using a balanced diet and regular exercise routine for disease prevention, and explore their transformative impact on overall well-being.

Health & Disease Prevention

Understanding the Role of Diet in Preventing Disease

1. The Power of a Nutrient-Dense Diet

A nutrient-dense diet is the cornerstone of good health. By choosing whole, natural foods over processed ones, we provide our bodies with essential vitamins, minerals, and antioxidants. These elements are crucial for supporting our immune system, combating inflammation, and warding off chronic diseases such as heart disease, diabetes, and cancer. Studies have shown that nutrition can be directly linked to diseases such as obesity, hypertension, type 2 diabetes, and more. What we consume either increases our health or decreases it, and we make those choices every single day. 

 

2. Reducing the Risk of Cardiovascular Diseases

The leading cause of death worldwide, cardiovascular diseases, can often be prevented by making healthier dietary choices. A diet rich in fruits, vegetables, whole grains, and lean proteins can lower blood pressure, reduce cholesterol levels, and maintain a healthy weight, all of which significantly contribute to heart health. Unfortunately, we are plagued with advertisements from the food industry, constantly selling us products with little to no nutritional value. In order to lead a heart-healthy life, we have to put down the processed boxes of food and make room for more whole, fresh ingredients. 

Diet & Disease Prevention3. Controlling Diabetes through Diet

Type 2 diabetes, a growing global concern, is closely linked to poor eating habits and obesity. By embracing a diet that includes complex carbohydrates, high lean protein, healthy fats, and limited sugar intake, we can manage blood glucose levels and decrease the risk of developing this metabolic disorder. 

4. Cancer Prevention and Dietary Choices

Research has shown that certain foods, such as cruciferous vegetables, berries, and oily fish, contain compounds that may help protect against cancer. By incorporating these foods into our diet, we can potentially reduce the risk of cancer and enhance our body’s ability to fight off abnormal cell growth.

The Vital Role of Exercise in Disease Prevention

1. Strengthening the Immune System

Regular physical activity has been linked to a strengthened immune system, making us more resilient to infections and illnesses. As we engage in exercise, the body produces more white blood cells, which are critical for combating harmful pathogens and maintaining overall health. Rather than take a pill or supplement to improve the immune system, the answer is as easy as moving your body more. 

2. Improving Cardiovascular Health

Just like diet, exercise plays a central role in preventing cardiovascular diseases. By engaging in a consistent exercise regimen, we increase heart’s efficiency, lower blood pressure, and reduce the risk of heart attacks and strokes. You can start small and build up gradually as your body gets acclimatized. 

Exercise & Disease Prevention3. Weight Management and Exercise

Obesity is a significant risk factor for various diseases. Exercise helps us burn calories and build lean muscle mass, making it an essential tool for weight management. When combined with a healthy diet, regular physical activity becomes even more effective in preventing and managing obesity. Muscle has been shown to increase longevity. If we have a good base of muscle, daily tasks throughout life are much easier to handle. Things like getting on the floor with your kids, carrying a heavy bag of dog food, or putting items overhead to store them in the attic all require muscle. Without muscle, we don’t have healthy movement, and we’re prone to injury and chronic pain.

4. Mental Health and Exercise

Apart from its physical benefits, exercise is a powerful mood booster. Physical activity triggers the release of endorphins, the body’s natural feel-good chemicals, which can alleviate stress, anxiety, and depression. Stress and negative emotions can weaken the immune system and contribute to various diseases, so maintaining good mental health is crucial for disease prevention.

 

The Synergy between Diet and Exercise

1. Achieving Optimal Health through a Holistic Approach

While diet and exercise are potent tools for disease prevention on their own, their synergy is even more powerful. When combined, they create a virtuous cycle, enhancing each other’s benefits and maximizing their impact on overall health. You will feel better, look better, and not constantly have to worry about chronic disease if you implement both of these components into your lifestyle. 

2. Building Healthy Habits for Life

The key to empowering our health through diet and exercise is consistency and sustainability. Rather than embarking on short-lived fad diets or extreme workout routines, adopting long-term, realistic changes is crucial. Creating healthy habits is a journey, and small, incremental steps can lead to significant improvements over time. 

 

Health is our most valuable asset, and we have the power to protect it through simple yet powerful lifestyle choices. By embracing a nutrient-dense diet and incorporating regular exercise into our daily routine, we can significantly reduce the risk of chronic diseases and enhance our overall well-being. Empower yourself today by taking charge of your health through the transformative combination of diet and exercise, and experience the life-changing benefits of disease prevention and longevity.

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Weight loss
02 Aug
Beach body, Diet, Fat loss, Successful Weight Loss, weight loss

5 Strategies for Successful Weight Loss

Weight loss

If you’ve dieted before, you’re more than likely familiar with the yo-yo dieting cycle of losing 10 pounds, gaining 15, losing 10 then gaining another 10. It can be a vicious cycle and it’s hard to know how to lose the weight and keep it off.  Weight loss journeys are not easy and no two are alike. However, the methods to successfully lose weight are all very similar. These five strategies for successful weight loss are the most important tips you can implement to get you to your goal. 

Tip 1: Plan Ahead 

If you fail to plan, you’re planning to fail. A very popular saying that is so true. If you leave your food choices up to the moment when you’re very hungry or even emotional, you’re not always going to make the best choices. It is hard to choose the right foods when you’re extremely hungry or tired. You’ll just grab something quick, even if it doesn’t fit into your weight loss plan. 

Instead, plan out your food so you’re making sound decisions while you’re not hungry. If you’re going out to dinner with friends, look at the menu ahead of time so you’re prepared to order something that fits within your plan. Another great tip is to order first! That way, there’s no peer pressure to order the delicious fried entree everyone else is getting. Who knows, by ordering first, you may influence others to make a healthy choice as well. 

Tip 2: Eat Filling Foods

Like I talked about in my blog about aggressive fat loss, the type of food you choose matters. If you are constantly trying to fit in high-sugar, processed foods, you’re going to be left feeling hungry and lethargic. Both of which can cause cravings and binges. To prevent a restrict-binge cycle, work on choosing foods that are going to keep you satisfied for hours. 

Foods for Weight Loss

A nutritionally balanced diet will do just that. Focusing on putting a right amount of  protein source at your main meals along side high-fiber carbs as well as fruits & vegetables will help with satiety. 

Tip 3: Get More Sleep

When you’re tired, willpower is way down. Sleep is the closest thing we have to a “magic weight loss pill”. Sleep is when the body recovers. If your body recovers well, it will easily burn more calories throughout the day and you’ll be able to think more clearly. 

Quality sleep regulates our hunger hormones. The hormone Leptin reduces the feelings of hunger and the hormone Ghrelin increases appetite and fat production. Both hormones are important for the body to have, but they don’t work well when the body doesn’t get its needed sleep. You’ll find yourself extra hungry if you don’t get sleep, making it harder to stay in a calorie deficit to lose weight. Lack of sleep will also make you chronically tired and less active. And we all know activity is important for weight loss. It all starts with a good night’s sleep! 

Tip 4: Increase Your NEAT 

As stated above, activity is crucial for weight loss. We have to burn calories right?! NEAT is non-exercise activity thermogenesis. Fancy words just meaning any activity you do in your daily life that is outside of the gym or a workout. This includes things like walking, hiking, or even heading up the stairs. NEAT is important because a workout is maybe 60 minutes of your day, 2-3 times a week. Calories burned during that workout are such a small portion compared to the calories burned daily from walking or just moving around. 

Weight loss

By increasing your NEAT, you can easily burn more calories throughout the day, which helps keep you in a calorie deficit for your weight loss journey. You can increase NEAT by taking a walk after dinner every day or by getting a treadmill with a desk so you can walk while you work. Things like taking the stairs instead of the elevator, or parking in the very back of the parking lot to walk into the store are small changes that can add up quickly. Other ideas for increasing NEAT are pacing the sidelines at a kid’s game, pacing while talking on the phone, or walking to a co-worker’s desk instead of emailing them. Whatever you choose, increasing NEAT is an easy way (that doesn’t take up extra time) to burn more calories and increase your fat loss. 

Tip 5: Be Flexible With Food 

If you focus on just one tip, make it this one. Flexibility within your diet is crucial for long-term success with weight loss. If all you do is restrict all foods, it won’t last. There has to be a balance of healthy foods and fun foods that you enjoy. There are a few different ways to make sure you’re following the 80/20 rule. 

For 5–6 days out of the week, make sure you’re eating well-rounded, healthy meals for your daily eats. Then, that 7th day can be the fun, intuitive eating day. Go out with friends and have fun but remember the healthy habits you’ve been instilling throughout the week. Choose an appetizer, drink, OR dessert at a restaurant. Having all three plus an entree quickly adds up in calories. But choosing to have one of the three will allow you to enjoy fun food without completely dismissing your weight loss goals. 

Another way to enjoy the 80/20 rule is to have the 20% of fun food be lightened-up versions of your favorite dishes. There are a plethora of low-calorie dessert options that taste great if you search Pinterest. Having a nightly dessert can help you stay on track mentally. And making that nightly dessert a little bit healthier for you keeps you on track physically. 

 

Start with one of these tips, and work on instilling it into your daily habits. Then add a tip every 1-2 weeks, until all 5 are easy and part of your healthy lifestyle. 

 

For more guidance on successful weight loss, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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Sleep for health and wellness
08 May
Fitness, Nutrition, Sleep, Sleep, weight loss

Importance of Sleep for Nutrition and Wellness: 3 Tips to Get Better Sleep.

Sleep for wellnessSleep is something that we can all easily set aside for more “important” things. The famous saying, “I can sleep when I’m dead” is a good example of how little we value sleep. Whether you’re a mom of littles or a successful entrepreneur, we stay busy! We run on fumes and caffeine to get things done. It’s almost a badge of honor to push through, stay busy, and work more than sleep. However, we are sacrificing sleep to the detriment of our health and wellness. Let’s learn about the importance of sleep in this blog.

It’s easy to set aside because it seems small in the moment, but our chronic lack of sleep is a health hazard. 1 in 3 adults don’t get enough quality sleep to protect their health. That’s about 84 million people! 

If you’re specifically working on fat loss or muscle gain goals, sleep is a critical component. Let’s look at the importance of sleep for your health goals as well as tips on how to get better sleep. 

The Benefits of Sleep

Nutrition is important for getting vital nutrients into the body for energy and proper bodily functions. Exercise is key in reducing stress, keeping up cardiovascular health, as well as maintaining muscle health. The need for sleep is not replaced by either of those two. Sleep recharges both physical and physiological batteries.

While you rest your immune system actually works just as hard as it does during your waking hours. During this time, Human Growth Hormones (HGH) are most efficiently released. Because of this, the amount of sleep you get also contributes to how often you get sick. The less you sleep, the less time you give your immune system to work at its optimum level, and the greater your risk of contracting an illness. Higher rates of heart disease, type 2 diabetes, obesity, cancer, stroke, and Alzheimer’s are all issues associated with sleep deprivation. 

As you’ll read below, the importance of sleep can be tied to not only our physical health, but our mental health as well. Sleep deprivation not only affects our bodies physically- but our will power is down in all areas. It is much harder to resist the urge to eat junk food when we’re tired because the body is looking for ways to recover. Cravings for unhealthy foods are stronger when we’re tired. It’s also much harder for the brain to process emotions and stress when we are sleep deprived. Motivation is down, so you’re less likely to go to the gym or be productive. Sleep is very important for a healthy, productive life. 

Sleep for wellness

Physical Benefits of Sleep

  • Sleep is the time that HGH is most efficiently released throughout the body. 

HGH keeps us young. It’s literally a “youth” hormone. The more your body can release it, the younger you look, and the better your body can recover. You’ll notice major differences in fat loss and muscle gain when HGH is efficient throughout your body. 

  • Our bodies’ learn “muscle memory” during sleep. 

This is important for athletes or for anyone with a performance-based career. When you’re learning a new skill, your brain will “practice” that skill over and over during one of the sleep cycles. But if you’re not getting quality sleep, you will never enter that sleep cycle, therefore making it harder to learn and perform that skill. 

  • People that get quality sleep recover better and faster from workouts. 

If your muscle doesn’t have time to rest and recover, it will never get stronger or leaner. For people that are constantly trying to get leaner or stronger, sleep is an easily controlled variable that needs to be prioritized. 

Mental Benefits of Sleep

  • Sleep is when our memories are physically made. 

Sleep allows our bodies to store memories. According to Harvard sleep professors,  slow wave sleep (SWS) is a deep, restorative sleep cycle that collects information from the day and consolidates this info into memories, and stores it in the brain. 

 

  • Higher GPAs are also associated with better sleep quality.

This comes from the sleep cycle where we learn “muscle memory.” If you’re getting quality sleep and entering REM, your brain can take the information you learn and commit it to memory. 

  • Your REM sleep helps with emotional regulation so it can help with being resilient to extreme life events. 

Quality of sleep has been tied to reducing depression and increasing quality of life. People that have reported a high level of quality sleep have shown to be much happier in all areas of life. 

How to Get Better Sleep. 

Now that you know the importance of sleep, here are three tips to help you get longer and better quality sleep. 

  • Establish a routine and stick with it. 

Consistency is key with this one – as it is with most things. Set a bedtime (and keep it!) Treat your bedtime like it’s your job. Establishing a routine will help reset your circadian rhythms so that you start getting tired as the sun goes down and can wake up naturally as the sun comes up. Screen time is a huge contributor to sleep problems because the light from the phone or tv tells your body it’s time to wake up. It throws your circadian rhythm off. When you do try and fall asleep, it’s very hard for the body to start moving into the proper sleep cycles. Stop looking at screens (phone included) 20 minutes before bed. Find something that helps you “chill” and mentally slow down, like reading a book or practicing relaxation techniques. Stressful things like doing work, discussing emotional issues, and looking at screens cause the body to release cortisol (the stress hormone!) which increases awakeness because the body thinks it needs to be alert for the risky situation.       

     

  • Make sure you’re in a good sleep environment.

A good sleep environment can make the body feel safe, therefore allowing it to get into those really deep sleep cycles. Light is a powerful tool that tells the body it’s time to wake up, so use those black-out curtains. Keep the room as dark as possible. A cool room also helps with quality sleep. If the room is too warm, you’ll toss and turn all night. 

  • Avoid chemicals that interfere with sleep. 

People that are sensitive to caffeine know they have a cut-off time, or they won’t sleep at all. However, for the people that are “used” to caffeine, or think that it doesn’t bother their sleep- that’s not actually true. You may be able to fall asleep, but high amounts of caffeine can interfere with the quality of your sleep. The same goes for alcohol. Most of the time alcohol can make you sleepy, but it still interferes with sleep. It often acts as a stimulant after a few hours causing you to wake up several times. You won’t enter those deep cycles that are so important for proper recovery.  

                                              

The next time you’re tempted to skip sleep to get something done- don’t! Your long-term health is relying on you getting good quality sleep regularly. Acknowledge the importance of sleep today and do the right things to get enough and quality sleep.

 

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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27 Mar
Alcohol, Diet, Fitness, Food, Nutrition

Is Social Drinking Ruining My Health? 3 Tips to Practice Moderation

what does alcohol do to your body

A​lcohol consumption is a heavily debated topic among health experts. Some people can lead very healthy lifestyles while still consuming alcohol. And others demand that there is no healthy way to incorporate it. Social drinking is a popular pastime enjoyed by people around the world. It’s a part of almost every culture. It’s often seen as a way to unwind or celebrate big occasions. Wondering if social drinking is ruining your health? 

Due to the addictive properties of alcohol, social drinking can quickly take a turn into a habit that negatively impacts your health.

S​ome of the biggest concerns are:

  • H​ow much alcohol is “safe” to drink per day?
  • H​ow does alcohol affect the brain long term?
  • I​s alcohol preventing me from reaching my fat loss goals?
  • D​oes alcohol actually prevent fat loss or muscle gain?

Social Drinking vs Heavy Drinking

Before diving into health risks, we need to determine social drinking versus heavy drinking. How much is okay and how much is a deadly habit? Social drinking is consuming alcohol during social situations, such as a party or a dinner with friends. It is usually done in moderation – a small amount over a long period of time. Heavy drinking involves consumption of large amounts of alcohol in a short period of time- usually resulting in drunkenness or loss of control.

W​hen compared with heavy drinking, social drinking seems harmless. Most people know the risks of heavy drinking – liver damage, addiction, etc. Because social drinking is much “lighter” it can be hard to see or even care about the small risks. Alcohol – in any amount – is a toxin to the body. But there are some levels that have been deemed “safe”. The U.S. Dietary Guidelines say a moderate limit is 1 drink a day for women and 2 drinks a day for men. However, while binge drinking or heavy drinking is mostly thought of as a college behavior, studies have shown that people carry this behavior into their lifestyle post-college. The National Institutes of Health says that regular heavy drinking can damage the brain (specifically the frontal cortex), which will inhibit decision-making.

B​ut what if you genuinely stick to the “social drinking” guidelines and are truly a moderate to light drinker? Does alcohol still pose a risk to your health?

Social drinking vs alcoholic

Social drinking and your health

U​nfortunately, because alcohol is a toxin, there are still health risks even if you drink moderately. It may not seem harmful, because these effects are small and add up over time. If you have health goals whether it’s fat loss or muscle gain, these adverse effects need to be taken into consideration.

1​. Weight Gain – Alcohol contains a high number of calories and regular consumption of alcohol can lead to weight gain. We all love a snack post-drinking as well, which makes it much more likely that you’re going to eat more calories than you would if you weren’t drinking.

2​. Poor Sleep – A​lcohol always disrupts sleep. Even if you go to sleep more easily or it makes you tired, the quality of sleep you’re getting is not real. Alcohol prevents your body from going through all the important phases of sleep that it needs in order to recover well.

3​. Mental Health Issues – Regular alcohol consumption can increase your risk of developing mental health issues, including depression and anxiety.

Three of the most important things needed for weight loss – a calorie deficit, quality sleep, and mental energy (willpower!) – are affected by alcohol. While it may be fun in the moment, social drinking may be what continues to derail your diet and your results.

B​ut don’t worry – there are ways to be flexible with it so that you can still enjoy social outings and continue to push for the results you want.

3​ Tips to Practice Moderation while Drinking

how much alcohol is safe to drink daily

1​. Set limits.

B​e honest with yourself and put parameters around your social outings if you’re serious about your health goals. If you know you’ll be going out for drinks with a friend on Saturday night, skip the drinks throughout the week so that the amount of alcohol you’re consuming isn’t adding up throughout the week. It’s also smart to know that you’re going to want or need food after a few drinks.

T​here are two food adjustments you can make that will help you stick with your weight loss or muscle gain goals while drinking. Because alcohol does contribute a lot of calories, make sure dinner is focused on protein and high-fiber carbohydrates such as vegetables. This will keep dinner on the lower calorie side, but will still be satisfying. If you lean more towards high fats and high carbs (like a basket of french fries!) it’s very easy to mindlessly eat them while drinking. By staying focused on protein and high-fiber carbs, you’ll be nourishing your body without the chance of overeating. 

You can also make sure to have a snack prepared for post-drinking. But have it already portioned. You’re likely to snack your way through a full bag of chips when you get home if you’ve had a few drinks. If you have individually portioned bags, you’ll keep calories under control. This snack can also be a high-fiber carb – like Skinny Pop!

2​. Keep it low in sugar

W​hile most people love sugary cocktails- these are full of empty calories. And they’re easy to gulp down. If you stick with a drink mixed with club soda vs sugary mixes, you’re going to sip it slowly. And the calorie count can stay low. 

3​. Take a break.

Studies have shown that your health and body can “reset” with a break from alcohol. It’s okay to go through a “season of no” to pursue your health goals. While taking care of your health isn’t always as celebrated like drinking is – it can absolutely be worth it. Just one month without alcohol can have effects such as:

  • Healthier skin
  • ​Better sleep
  • Lower blood pressure
  • Improved B​ody composition (less fat!)
  • G​I system improves (the lining of your gut that acts as a barrier to keep harmful pathogens out is repaired after just 3 weeks without alcohol)
  • Less brain fog

N​ot sure you could stick to a break while being peer pressured to drink? Just test the waters. Order a club soda with lime while at dinner with friends- so that you do still have a drink in hand – and see how it goes. You may be surprised at the support you receive when choosing to take a break.

If you want more guidance on nutrition and what you need to do to manage your health, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

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13 Mar
Diet, Fitness, Food, Nutrition, Stress

Stress is Causing Your Bad Eating Habits! 7 Tips for Managing Both

 

Y​ou get home from a long day of work. You’re tired. You’re stressed about the never ending To Do list, the laundry, and the work projects you haven’t gotten done yet. And that’s when the stress eating begins!

W​hat’s the last thing you want to do? Cook a healthy meal. Or eat a healthy meal even if it’s already cooked. You want junk food. You start mindlessly snacking on a bag of chips- almost as if you have no control. Your mind is tired and you don’t want to think about it. You know it’s sabotaging your weight loss goal, but you do it anyways.

W​hy? Why do we feel the uncontrollable need to binge eat junk food when we’re stressed? 

T​he good news: it’s “technically” not your fault. It’s not always just a matter of discipline. C​hronic stress creates chemical and hormonal changes in the body, making it extremely hard to “say no” to bad eating habits.

W​hat is stress?

Stress is the state of mental or emotional strain resulting from very demanding circumstances. There are three different types of stress: acute stress, episodic acute stress, and chronic stress.

A​cute stress happens day to day. It’s the stress of sitting in a traffic jam or hurrying through the lunch rush. It can be good stress as well- like riding a roller coaster or skiing down a steep hill. E​pisodic acute stress is acute stress happening too often, such as the busy hours of a holiday season. It typically comes to an end after a few weeks.

C​hronic stress is the acute stress that lingers. For example, a difficult conversation with your boss is a version of acute stress, but if it doesn’t come to a resolution and, instead, stays with you for days or weeks, it is constantly wearing on you.

T​he physical responses to acute stress – higher heart rate, rise in blood pressure, or breathing changes – are all very normal. It’s part of the “fight or flight” response the body has in order to deal with the stress instantly.

Chronic stress leads to bad eating habits.  C​hronic stress, however, is the detrimental one. It’s hard to feel. It’s hard to admit that you’re under stress, because it’s “normal” to just be busy and live with it. Your body is in a very mild “fight or flight” response mode over time, and with no real chance to recover and settle down, the adverse effects start adding up.

When stress isn’t dealt with it causes mental, emotional, and physical effects such as:

  • Skin and hair problems (acne, psoriasis, hair loss)
  • Gastrointestinal problems (GERD, gastritis, ulcerative colitis, and irritable colon)
  • Cardiovascular disease (heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke)
  • Depression, anxiety, personality disorders, eating disorders, and sexual dysfunction

How is stress causing bad eating habits?

​Unhealthy eating habits[1] such as eating too quickly, endless snacking, skipping meals, and mindless or emotional eating are often coping mechanisms for an overworked and stressed mind.

C​ortisol, the stress hormone, is released by your adrenal glands in order to deal with whatever is stressing you at the moment. Cortisol’s job is to alert the body to get into “fight or flight” mode. It sends glucose to the bloodstream so that your body has the energy to “fight.” This increase of glucose in the bloodstream leaves you feeling hungry and craving high-fat and sugary foods in order to replenish the glucose stores.

And when you are stressed, your body will store more fat than when it is at rest. So the combination of overeating sugary foods while the body actively works to store fat derails your weight loss goals. As​ the body gains more fat, it makes it harder and harder to want to work on health, therefore putting you into this endless cycle of stressing, eating, and stressing more.

Stress eating

T​hirty-eight[2] percent of adults admit to dealing with overeating unhealthy foods when they are stressed- and most of it is weekly if not daily! It’s happening often enough that it feels impossible to ever reach health goals.

Our stress eating problem is: we’re fighting an emotional issue with a food solution, rather than an emotional solution.

“When you have an emotional problem, it needs an emotional solution, not a food solution. That is really the only way to overcome emotional eating long-term”[3]

S​o how do we break this cycle? We work on habits that will not only de-stress us, but promote healthy eating at the same time.

H​ere are 7 tips for managing both stress and healthy eating habits.

1. Take a 10-20 minute walk daily.  

It can be around your home, workplace, parking lot, or up and down stairs (where ever you can!). Exercise has been proven to buffer the effects of stress.[4] It’s also a great distraction. It can get your mind off of tough situations. But, do it without your phone or headphones. Constantly taking in information whether it’s a podcast or music is not a stress reliever. Give yourself some time to think/breathe/enjoy some quiet. 

2. Put the phone away 20 minutes before bed.

Screentime before bed resets your circadian rhythm. Your brain is being told it’s still daytime causing restless sleep. Feeding your brain more info right before it’s time to relax makes you toss and turn, thinking about all the things from the day or things that still need to be done. It increases your stress. That coupled with a bad night’s sleep causes willpower with food to go out the window. 

3. Drink water!!

It sounds simple, but staying hydrated keeps inflammation in the body down. Stress also wreaks havoc on our skin (hello frown lines and wrinkles!) and water is one of the best things you can give your skin and body. It will help with energy levels, metabolism function, and overall health.

4. Meditate/Breathe 

Find 5 minutes (3-4x a week) where you go into a dark spot, turn your notifications off, and set a timer. Just sit and breathe for those 5 minutes. Let your body completely relax and take a full break from everything going on. Even moms with littles can do this for 5 minutes. No excuses!

5. Have healthy food accessible.

This is a big one. Results are not accidental. If you fail to plan, you will not succeed. Take the time to buy healthy (pre-cooked if needed) options to keep in the fridge and pantry so that when you’re short on time, or are too tired to cook, you have the options you need available. You’ll be less likely to choose fast food!

6. Put the phone down while eating.

You’re not mindful of what and how much you’re eating if you’re lost in scrolling or watching a show. That constant intake of information can also increase your stress levels, which leads to eating out of emotion rather than the need to simply refuel what was depleted.

7. Find healthy swaps for those comfort foods you desire when stress is high.

There’s often nothing wrong with the food we like to snack on, as long as we can control the amount we eat. For example: instead of a whole bottle of wine at night, have one glass + one cup of berries. Or, instead of a pint of ice cream, make a high-protein smoothie. It’s easy to stop yourself when full if you’re eating the things that give you the nutrients you need (protein, fruit, whole grains, etc). It’s very hard to stop yourself from overeating on things that are not nutrient-dense (ice cream, wine). So swap in nutrient-dense food items to help give yourself some control when you feel emotions might take over.

When it comes to de-stressing, something is better than nothing. Start with one habit, and build on it weekly until you are a de-stressed, healthy, happy individual! 

 

If you want more guidance on nutrition and what you need to do to manage your health despite stress, email Jalpa to set up a consultation!  

 

Jalpa is a registered dietitian and nutritionist with a Master’s degree in Health & Nutrition from Brooklyn College, CUNY in New York. She also holds a Certificate of Training in Adult Weight Management through the Academy of Nutrition & Dietetics, CDR.

 

Resources: 

  • American Psychological Association. (2013, January 1). Stress and eating. https://www.apa.org/news/press/releases/stress/2013/eating

 

29 Dec
Diet, Fitness, Food, Nutrition

Is Your Weighing Scale Showing You The Right Number?

The new year is approaching, and resolutions are in the forefront of our mind. Since we live in a society that is constantly focused on losing weight, it is important to understand weight loss and where exactly the weight is coming from in order to attain sustainable weight loss.

We often look at the scale as an indicator of our success, but what if I tell you to throw the scale away? Yes, you heard it right, your scale can be deceiving and may not give you a complete information about your weight. Weight fluctuates throughout the day and can be lost or gained through fat, muscle, or water.  To maximize health outcomes and sustain the right weight and size, a loss of fat and an increase in muscle mass is important. In all reality, body composition is much more important than the number on the weighing scale!

Fad diets are well known for quick weight loss. The pounds seem to shred off for the first 1-2 weeks, then level off. This rapid loss of weight stems from the loss of water weight and not body fat! Moreover, losing body fat is not as simple as eating less than your total expenditure. Your body tends to hold onto fat for survival purposes as a storage form of energy. It can be challenging to lose body fat and keep it off. Hence, it is imperative to take help from a Registered Dietitian to design a well rounded diet that meets your individual body needs and helps with fat loss.

Be kind to yourself throughout this process because it is a big change. Your body will start to work optimally as soon as you feed it nutrients and give it love. Celebrate the small victories and respect your body.