Fat Loss
16 Jun
Beach body, Diet, Fat loss, Fitness, Nutrition, Summer, weight loss

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

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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Nutritional supplements
05 Jun
Diet, Fitness, Food, Micronutrients, Nutrition

Top 5 Essential Nutrients You Might Be Missing in Your Diet

It’s common for us to wonder if we’re getting all the essential nutrients, we need through what we eat. For most of us, we get stuck in ruts and eat the same thing over and over to get all our essential nutrients until we find a new menu item we like. We take a multivitamin and hope that it covers all our needs of essential nutrients. But a supplement doesn’t always cut it. It can be low quality or not the amount we actually need. A healthy diet is vital for maintaining good intake of essential nutrients and thus, maintaining good health and preventing nutritional deficiencies. But even if you think you’re eating a healthy diet, there may be certain nutrients that you’re missing out on. The list below covers the most essential nutrients, and how to get them through food. 

Essential Nutrient: Vitamin D

Vitamin D is an essential nutrient that plays a crucial role in maintaining bone health. It helps the body absorb calcium, which is necessary for building and maintaining strong bones. Vitamin D also helps regulate the immune system and has been linked to a reduced risk of certain diseases, such as multiple sclerosis and some types of cancer.

While vitamin D is found naturally in a few foods, such as fatty fish and egg yolks, most people get their vitamin D from sun exposure. However, many people don’t get enough sun exposure to produce sufficient amounts of vitamin D. This is especially true for those who live in northern latitudes or spend most of their time indoors.

If you’re not getting enough vitamin D from sun exposure or your diet, you may be at risk of a vitamin D deficiency. Symptoms of a vitamin D deficiency include fatigue, muscle weakness, and bone pain.

To ensure you’re getting enough vitamin D, you can take a vitamin D supplement or eat more vitamin D-rich foods. 

Food Sources of Essential Nutrient – vitamin D include:

  • Fatty fish, such as salmon, tuna, and mackerel Essential Nutrients
  • Egg yolks
  • Milk and Milk products
  • Fortified cereals
  • Mushrooms

 

Essential Nutrient: Magnesium

Magnesium is a mineral that is essential for many bodily functions, including regulating muscle and nerve function, maintaining healthy bones, and supporting the immune system. Magnesium is also involved in over 300 biochemical reactions in the body, including energy production and protein synthesis.

Despite its importance, many people don’t get enough magnesium in their diet. This is because magnesium is often lacking in the modern Western diet, which tends to be high in processed foods and low in whole, nutrient-dense foods. Magnesium is also one of the first minerals we lose when we strength train. As it’s very important for muscle and nerve function, it’s extremely important for athletes or people that strength train consistently to ensure they’re supplementing magnesium. 

Symptoms of a magnesium deficiency include muscle cramps, tremors, and fatigue. The best way to get enough magnesium would of course be through your diet. But supplementation is sometimes required if your diet doesn’t consistent of the items below. 

Some foods that are high in magnesium include:

  • Leafy green vegetables, such as spinach and kale
  • Nuts, such as almonds and cashews
  • Seeds, such as pumpkin seeds and sunflower seeds
  • Whole grains, such as wheat, quinoa, barley
  • Legumes, such as black beans and lentils

Essential Nutrient: Iron

Iron is an essential mineral that is necessary for the production of hemoglobin, a protein in red blood cells that carries oxygen from the lungs to the rest of the body. Iron is also important for the immune system and cognitive function.

 

Iron deficiency is the most common nutrient deficiency in the world, affecting over 25% of the global population. Symptoms of an iron deficiency include fatigue, weakness, and shortness of breath.

While iron is found naturally in many foods, it can be difficult to get enough from diet alone, especially for vegetarians and vegans. Iron from plant-based sources is less readily absorbed by the body than iron from animal sources. If you are vegan or vegetarian, consider a supplement to ensure you are getting enough iron. 

Some foods that are high in iron include:

  • Red meat, poultry, and fish
  • Leafy green vegetables, such as spinach and kale
  • Legumes, such as lentils and beans
  • Fortified cereals and breads
  • Dried fruit, such as raisins and apricots

Essential Nutrient: Calcium

Calcium is a mineral that is essential for building and maintaining strong bones and teeth. It also plays a role in nerve function, muscle function, and blood clotting.

Many people don’t get enough calcium in their diet. By incorporating more calcium-rich foods into your diet, you can ensure that you’re getting enough calcium to support your bone health and overall health. But as stated above- you have to be getting enough vitamin D so that your body can absorb calcium. 

Some foods that are high in calcium include:

  • Dairy products such as milk, yogurt, and cheese. Choose low-fat or non-fat options to reduce saturated fat intake.
  • Leafy green vegetables such as spinach, kale, and collard greens. 
  • Some foods such as tofu, soy milk, and orange juice are fortified with calcium. 
  • Nuts and seeds: Almonds, sesame seeds, and chia seeds are all good sources of calcium. 
  • Canned fish such as salmon and sardines with bones are also excellent sources of calcium.

Essential NutrientsEssential Nutrient: Omega-3s

Omega-3 fatty acids are important for a number of reasons. Firstly, they play a crucial role in maintaining brain health and cognitive function, particularly during fetal development and infancy. Omega-3s are important structural components of brain cell membranes, and they also help to support communication between brain cells.

 

In addition to their role in brain health, omega-3s have been shown to have anti-inflammatory properties, which can help to reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. They also help to support healthy skin, hair, and nails, and may even improve mood and mental health.

Some foods that are high in Omega-3s include:

  • Fatty fish
  • Brussels sprouts, seaweed, algae, spinach, and broccoli
  • Chia seeds, flaxseeds and hemp seeds 
  • An omega-3 supplement is a great option if you know you’re not going to be eating a variety of fish, nuts or seeds. 

To sum it all up, instead of worrying about individual nutrients and if you’re getting enough, you should focus on a varied diet instead. A healthy diet should consist of a variety of fish, vegetables, meat, nuts, seeds, fruit and some dairy at least 80% of the time. You can go out and have fun with friends or family of course- a flexible diet is key to consistency. But for the majority of the time, put an emphasis on whole foods and you will cover the basis of nutrients you need to be healthy. 

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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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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Summer body
24 Apr
Diet, Fitness, Nutrition, weight loss

Three Food Habits to Implement Now to Get Ready for Summer 2023

Summer 2023 is sneaking up on us – are you ready?! Usually, we get to the end of May, sometimes even June, and quickly Google “How to get a bikini body in 10 days.” Don’t wait until it’s too late. Start now! It takes 6-8 weeks to see a real change in your body. Starting at the end of May is too late to make real, sustainable changes. 

Beach body
But – don’t worry. The changes needed to get you ready for summer 2023 aren’t drastic. Too often, we’re told we need to restrict, restrict, restrict. No more eating out, no more carbs, no more sugar, etc. We try it and then fail within 10 or so days because it’s just not the way we’re meant to live. We either have families with birthday parties or we like to go out with friends. Sometimes it’s just a very busy schedule that makes it hard. 

If you make small, sustainable changes to your eating and lifestyle habits, you can get the summer body you’ve wanted and can be proud of all without sacrificing life events. 

These three tips will help you implement the changes needed to get you ready for summer 2023. 

 

  1. Eat more whole, nutrient-dense foods.

Yes, eat more, not less! More of the right types of food will help heal the inside so the outside looks healthy and happy. 

 

If you focus on eating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains you won’t struggle with the restrict/binge cycle that fad diets often cause. These foods will help you feel fuller for longer, provide your body with essential nutrients, and can even boost your metabolism. 

 

So what are whole, nutrient-dense foods?

  • Whole grains – rice, whole grain pasta, oats, and quinoa are great options. These carbohydrates will give you energy and fiber to keep you fuller for longer. Which is just what you want when it comes to weight loss and health.
  • Lean Protein – chicken, fish, lean cuts or red meat, beans, lentils and tofu are all great options. 
  • Fruit – fresh fruit makes a fantastic snack. Berries are high in vitamins and minerals and are low in sugar. 
  • Vegetables – if you’re unsure if you like vegetables, try different methods of cooking. It can definitely improve the flavor and it’s a quick cooking method. Try to fill at least half of your plate with fruits and vegetables at each meal.

  1. 2. Cut back on processed and sugary foods.

While processed foods definitely have their place – they provide a quick and convenient option when you’re on the go – they should not be a staple in your everyday food intake if you’re aiming to lose weight or just to be healthy. And, outside of weight loss, they can leave you with an energy crash making you feel sluggish and lethargic the rest of the day. Processed and sugary foods are often high in calories and low in nutrients (vitamins and minerals) and can contribute to poor health. Overconsuming these types of foods will not serve your summer body goal. 

Examples of some easy swaps: 

  • Instead of a cinnamon roll for breakfast, make a packet of instant oats and add some fruit and cinnamon. 
  • Instead of a burger and fries for lunch, order a grilled chicken sandwich with a side of a baked potato or fruit cup. 
  • Instead of 3-4 slices of pizza for dinner, have 1 slice of pizza then pair it with a  grilled chicken salad. 
  • For dessert- berries, whipped cream, and a sprinkle of chocolate chips will cover the chocolate craving while giving your body a boost of antioxidants. 
  • And watch out for sugary drinks! Search Pinterest for some lower-calorie options for your favorite coffee drinks. 

Just like anything, having these types of “fun” foods is okay in moderation. But when the goal is to feel good for summer, make sure to lower your intake of these and focus on the foods that are going to keep you energized and feeling great. 

  1. 3. Stay hydrated.

In case you didn’t know, water is essential. Not just for weight loss and health, but for good skin, hair, digestion, and even energy. When you’re dehydrated, the body cannot function well. You will deal with effects such as dizziness, foggy thinking, constipation, and severe fatigue. 

water, hydrationWhen you do drink the water you need, the body can run much more efficiently. Motivation will be up, and you’ll want to put in the work to be healthy. Something as simple as getting your water in can keep you on the right path to a healthy lifestyle. A great goal to start with is half your body weight in ounces. 

Tips for getting in more water: 

  • Get a new water bottle. It’s fun and can keep you motivated. 
  • Set reminders on your phone. 
  • Add mint leaves, cucumbers, or freshly squeezed lemon  to keep it refreshing. 
  • Drink a glass of water before every meal. 

By implementing these three food habits now, you can set yourself up for success and feel your best when summer rolls around. Remember that small changes can make a big difference, so start small and build from there. Start by adding veggies to all lunches and dinners. Then swap out some of your desserts and mid-day snacks from packaged sweets to fruit and nuts. Grab a water bottle you love and keep it with you wherever you go. Small changes like this are easy to keep up with and can make a big difference over a few weeks’ time. 

 

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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17 Nov
Uncategorized

Nutrition FAQs

What are the most important nutrition facts?

As a Registered Dietitian Nutritionist, the first thing I look at is the ingredients list underneath the nutrition label for hidden ingredients such as  sugar alternatives, preservatives and other additives which may have harmful effects in the long term.

How do you break down nutrition facts?

If you’re a Registered Dietitian like me, you’ll also find yourself studying the nutrition label on the back of a food product. Here’s how we can break down the most commonly used labels to better understand what each ingredient are doing to your body and eventually promote adult weight management: serving size, calories, calories from fat, total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, and protein.

Why is nutrition so important?

As an Indian Dietitian, nutrition is one of the most important subjects closest to my heart. A healthy diet throughout life promotes weight loss, healthy pregnancy outcomes, supports normal growth, and reduces the risk of chronic diseases.

What are the signs of poor nutrition?

The right food in the right amounts are key to a long and healthy life. As you age, your body might have trouble taking in and using vitamins. Here are ways to identify poor nutrition: feeling tired, brittle hair, spoon-shaped nails, dental problems, shift in bowel habits, mental issues, easy bruising, depletion of fat stores, loss of muscle mass, and slow immune response.

What is daily value nutrition?

Daily Value Nutrition is a term on food labels based on Recommended Dietary Allowance designed to help consumers use food labels to plan a healthy diet. DVs are recommended amounts of nutrients to consume or not to exceed each day. DV’s are also an important key that contributes to a healthy vegetarian diet.

What is the role of a nutrition counselor in New York?

Jalpa Sheth is a Registered Dietitian and certified dietitian nutritionist in New York providing nutrition care services that include nutrition needs and food patterns assessment, planning for provision of food as related to physical and nutritional needs. Jalpa Sheth also specializes in diet for pregnancy, toddler nutrition, and tube feedings.

What is the goal in nutrition?

The main goal in nutrition is to promote health and reduce the risk of developing chronic diseases by encouraging Americans to consume a healthy diet plan, achieve, and maintain healthy body weights. Jalpa Sheth’s goal as a dietitian is to focus on diet for diabetes and diet for IBS/IBD, bloating, constipation, and diarrhea.

What happens when you go to a nutritionist in Jersey City, New Jersey?

When going to a nutritionist in Jersey City, New Jersey, I go in with personal questions to my clients regarding their health nutrition goals. We discuss opportunities and actions to meet the individual needs and preferences of my clients as some also want tips on sports nutrition or general wellness.

How do you set nutrition goals?

It is vital to set small, smart, achievable goals for yourself as part of a plan to ensure your success. If you are committed to the idea of a healthy lifestyle, start avoiding indulgent food and following a temporary low-calorie, unpleasant eating regimen. The best way to start eating for a healthy lifestyle is by making one or two small and sustainable changes at a time.

Can a nutritionist give me a meal plan?

In most cases, anyone other than a Registered Dietitian (RD) is not legally allowed to prescribe meal plans. This means you must not provide a detailed meal plan to your clients and indicate they need to follow that specific meal plan.

How can I maintain my body shape?

Many people are guilty of wishing they could get a sculpted body from eating junk food and watching TV all day. Getting in shape may sound like a long, time-wasting process, but the effort put towards being in shape has many positive effects. If you want to start your journey to having a better body to feel great, here are some tips: a.) Nourish yourself with right foods and portions, b) Have a consistent exercise regimen. C) Be sure to get adequate sleep, and lastly stay motivated! An important key to maintaining your body shape is to set goals and keep a positive mindset.

Why is it important to track your food intake?

The importance of tracking your food intake will give you insight into many aspects of your eating habits and what you are doing well already. Write down a specific and accurate report to stay consistent with your information. Don’t forget to track all the extras; coffee creamer and sugar, condiments, candy stash, beverages etc. Build on what you are currency doing and take small steps to improve your eating habits that will help you be more successfully healthy!

What are the most important nutrition facts?

Here are the Top 10 Nutrition Facts that everyone agrees on:

a.) Supplements can help but never fully replace an actual meal.

b.) Diets work once there is a lifestyle change.

c.) Refined carbs are bad for you.

d.) Added sugars are worst nightmare!

Sustainable diet.
27 Mar
Uncategorized

5 Tips to Control Stress & Boredom Related Eating During COVID-19 Pandemic

While the majority of us are under lockdown as a precautionary measure against COVID-19, many of us are struggling with stress or boredom related eating during this time. Though uncertainty & anxiety persists about COVID-19, below mentioned 5 tips are certain to help you cope with stress or boredom related eating.

  1. Develop a consistent eating pattern throughout the day

    Restriction during the day is a sure way to trigger bingeing late at night. Eat three meals a day to keep blood sugar in check and keep your brain sane. Your productivity and mood will drastically increase if you are properly fueled.

  2. Slow down and eat mindfully

    Your body takes a little while to fully digest the food that you have given it. Savor the food you have and put your fork down in between bites to really connect your brain and stomach. Your body knows best when it’s had enough to eat. Trust yourself.

  3. Meal plan

    This is the perfect time to discipline your selves and has simple yet healthy meals. Channel your inner chef, look through old cookbooks, or search online for new recipes.

  4. Stay hydrated

    Water should be your best friend at this time. If you are one of those soda and seltzer water drinkers, this is a good time to substitute it for water.

  5. Journal, read a book or spend quality time with those around you

    It is not often that we get to “relax” and spend time with both ourselves and those loved ones around us. Take this time to do things that you love to really develop a sense of peace a fulfillment in your life.

     

16 Jan
Diet, Fitness, Food, Nutrition

Intuitive Eating – Is This Real or Just Another Fad?

How often do you scroll through your social media and see posts on the new diet trend? Most of them promote restriction and disconnection from our bodies, followed by feelings of guilt and low morale, leading to further restriction. This vicious cycle continues and weight loss cannot be maintained. In order to reconnect our mind and body, we have to give ourselves the freedom and the right to listen to what our bodies need and want. Intuitive eating is the practice of connecting our inner feelings to give us a sense of fulfillment both physically and mentally. Preoccupation and apprehension about past and future meals disengage us from being present in the moment and giving the body the nutrients it needs to function optimally. Principles of Intuitive Eating help with body awareness to heal and rejuvenate.

That being said, Intuitive eating is not a diet. It is a lifestyle and practice that allows the body to reconnect to itself to properly fuel for satisfaction both physically and psychologically. It removes rules and restrictions that make dieting hard to maintain. You no longer have to obsess with food because unconditional permission is always given to eat.

All in all, Eat with mindfulness and be present in the moment is what Intuitive Eating is all about. It may seem vague and challenging to being with, hence, for specific recommendations on intuitive eating, consult a Registered Dietitian Nutritionist. Follow this journey and love yourself. You have so much to be present and thankful for. Obsessing over food takes up time and space that can be filled with so many other wonderful things.

 

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.