DIETICIAN: NEW YORK CITY
08 Sep
Diet, Thyroid Health

Thyroid Health in the City That Never Sleeps: How a NYC Dietitian Can Help You Feel Your Best

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Living in New York City is exciting, vibrant, and full of opportunity. But for the millions of New Yorkers juggling long commutes, high-pressure careers, late-night social lives, and a food scene that offers everything from $1 pizza to Michelin-starred dining, it’s easy to put health on the back burner. For those managing thyroid conditions such as hypothyroidism, hyperthyroidism, or Hashimoto’s disease, the city’s fast pace can make nutrition and self-care even more challenging. At Jalpa Sheth Nutrition & Wellness, we specialize in supporting Thyroid Health & Dietician in NYC services that help you feel your best. We often see how stress, poor sleep, and on-the-go eating habits uniquely affect thyroid function in New Yorkers. The good news? With the right nutrition guidance, lifestyle adjustments, and expert support from a trusted dietician in NYC, you can take control of your thyroid health and thrive—even in the city that never sleeps.

The Link Between NYC Lifestyle and Thyroid Health

The thyroid gland is a small butterfly-shaped organ at the base of your neck, but its impact is huge—it regulatesmetabolism, energy levels, and hormone balance. When the thyroid isn’t functioning properly, symptoms like fatigue, weight fluctuations, brain fog, mood swings, or digestive issues can arise.

Thyroid Health & Nutritionist New York CityNew Yorkers often experience added challenges that can exacerbate thyroid imbalances:

  • Chronic Stress: High-pressure work environments and constant stimulation can elevate cortisol levels, interfering with thyroid hormone conversion.
  • Sleep Deprivation: Late nights and long commutes reduce quality rest, making thyroid-related fatigue worse.
  • On-the-Go Meals: Quick bites often mean processed foods, too much caffeine, or skipped meals, which can destabilize blood sugar and affect hormone balance.
  • Environmental Factors: Pollution and exposure to certain chemicals may also play a role in thyroid dysfunction.
    Addressing these factors through nutrition therapy can make a significant difference for thyroid health.

Key Nutrients for Thyroid Support

When working with thyroid clients, We emphasize a diet rich in:

  • Iodine (from seaweed, iodized salt, or fish) for thyroid hormone production.
  • Selenium (found in Brazil nuts, sunflower seeds, and eggs) to support hormone conversion.
  • Zinc & Iron (from lean meats, lentils, and pumpkin seeds) for hormone regulation.
  • Vitamin D & Omega-3s (from fatty fish, walnuts, and fortified foods) for reducing inflammation.
  • Antioxidants (from colorful fruits and vegetables) to protect against oxidative stress in autoimmune thyroid disease.
    A local NYC dietitian can help you create a meal plan that includes these nutrients—without giving up the flavors and convenience of the city.

Everyday Nutrition Tips for Thyroid Health in NYC

1. Start Your Day with Protein

Instead of relying on a bagel and coffee, aim for balanced breakfasts like eggs with vegetables, a Greek yogurt parfait with berries, or a smoothie with protein powder and leafy greens. This stabilizes blood sugar and prevents the mid-morning crash.

2. Choose Thyroid-Friendly Grab-and-Go Options

NYC is full of quick food choices, but not all of them are energy-friendly Look for:

  • Grain bowls with salmon or grilled chicken (Sweetgreen, Cava)
  • Lentil or bean-based soups (Whole Foods, Hale and Hearty)
  • Veggie-forward dishes at local spots like Hu Kitchen or Peacefood Café

3. Snack Smart :Keep portable thyroid-supportive snacks in your bag: Brazil nuts (selenium-rich), pumpkin seeds (zinc), or apple slices with almond butter.

4. Limit Highly Processed Foods :The city is full of tempting fast food, but frequent processed meals can worsen inflammation and fatigue. Opt for fresh, whole foods whenever possible.

5. Be Mindful of Goitrogens :Certain foods (like raw cruciferous vegetables—kale, broccoli, Brussels sprouts) may interfere with thyroid function if eaten in excess. The good news: cooking them reduces this effect, so roasted or sautéed versions are great choices.

Local NYC Food Spots for Hypothyroidism Support

Navigating New York’s food scene with thyroid is possible with a little planning. Here are some good places to find nourishing options:

  1. Union Square Greenmarket (Manhattan): Fresh produce, local meats, and wild-caught fish to stock up on thyroid-friendly nutrients.
  2. Divya’s Kitchen (Lower East Side): Ayurvedic-inspired meals with lentils, cooked vegetables, and digestion-friendly spices.
  3. Juice Press (Multiple Locations): Smoothies packed with greens, berries, and anti-inflammatory add-ins.
  4. Peacefood Café (Upper West Side & Union Square): Plant-based meals rich in antioxidants and gut-friendly fiber.
  5. Whole Foods Market (Columbus Circle, Bowery, Bryant Park): A reliable stop for selenium-rich Brazil nuts, gluten-free products, and omega-3-rich salmon.

Practical Tips for Managing Thyroid Health in NYC

1. Prioritize Sleep   : The “city that never sleeps” is not ideal for thyroid health. Aim for 7–8 hours of quality rest. Try setting a consistent bedtime and limiting screen time before bed.

2. Manage Stress : Chronic stress can worsen thyroid symptoms. Simple stress-busters include yoga in Central Park, a walk along the Hudson River, or short mindfulness breaks during your workday.

3. Stay Active, but Don’t Overdo It : Exercise is important for boosting energy and metabolism, but with hypothyroidism, over-exercising can backfire. Gentle strength training, walking, and yoga are great starting points.

4. Work With a Local Dietitian : Your needs are unique. A personalized nutrition plan can help you understand how to balance meals, manage symptoms, and enjoy NYC dining without guilt or stress.

Why Work With a NYC Dietitians for Thyroid Care?

While general tips help, thyroid health is highly individual. The right nutrition for someone with hypothyroidism may differ from someone with hyperthyroidism or Hashimoto’s. As a New York City-based registered dietitian, We provide:

  • Personalized meal planning tailored to your lifestyle and diagnosis.
  • Education on supplements and how to use them safely.
  • Support navigating NYC’s food landscape—from restaurant menus to grocery shopping.
  • Accountability and guidance to help you feel energized and balanced.
    Living with a thyroid condition in New York City doesn’t have to feel overwhelming. With expert support, you can enjoy the city’s food culture while taking care of your health.    nutritionist for Newyorkers

 

 

 Start Your Journey to better Thyroid Health

 

Living with hypothyroidism in New York City can feel overwhelming, but it doesn’t have to hold you back. By focusing on thyroid-supportive foods, making smart choices in the city’s food scene, and prioritizing rest and stress management, you can thrive in the city that never sleeps.

If you’re ready to take control of your hypothyroidism and feel more energized, balanced, and confident, we would love to support you and work with you .

Book a consultation with Jalpa sheth Nutrition and wellness today.

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Diet for Immunity
05 May
Diet, Food, Immunity, Nutrition

Foods That Boost Immunity and Fight Illness

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You’ve probably heard the saying, “You are what you eat”—but it goes deeper than skin and bone. One of the most powerful tools to support your body’s natural defenses is sitting right on your plate. What you eat doesn’t just fill you up — it actively shapes how well your immune system can protect you. From fighting off infections to speeding up recovery, certain foods that boost immunity are packed with nutrients that keep your system strong, balanced, and ready to respond.

What Is Immunity, Anyway? 

Immunity is your body’s built-in defense system. It’s like having a personal security team that works 24/7 to protect you from anything trying to make you feel sick.

This system is made up of a whole network of cells, tissues, and organs. They all team up to spot invaders, fight them off, and remember them in case they try to sneak back in again. When your immune system is strong, it can do its job better—keeping you feeling healthy, energized, and ready to take on the day.

But just like any team, your immune system needs the right support to perform well—and that’s where foods that boost your immunity, sleep, movement, and stress management come into play. It’s not just about avoiding sickness—immunity plays a role in how fast you recover, how well your body handles stress, and even how you feel overall.

How Diet and Foods That Boost Immunity Work Together

What you eat directly impacts how strong and responsive your immunity is. Nutrients like vitamins, minerals, antioxidants, and healthy fats help your immune cells to do their job better. Some build stronger barriers, others help your body communicate more efficiently, and a few even help calm inflammation so your system isn’t constantly in overdrive.

Some studies suggest that a person’s diet influences their immune system, like all other aspects of health. For example, nutrition can affect the microbiome, gut barrier function, inflammatory processes and white blood cell function, all of which impact immune function.Dietary patterns and individual foods have associations with increased disease risk, greater risk of allergy and impaired immune response.

In short- A balanced, nutrient-rich diet isn’t just good for your energy and mood but also it’s a daily investment in your immune strength. Diets rich in whole foods, such as vegetables, fruits, nuts, legumes, seafood and low in Ultra-processed food can reduce disease risk and promote healthy immune function.

Tasty and Powerful Foods That Boost Immunity 

Diet for ImmunityHere are some immunity-friendly ingredients to add to your plate:

🍊 Citrus Fruits – Nature’s Vitamin C Bomb

Citrus fruits are rich in Vitamin C, which support a healthy immune system. Consuming foods packed with vitamin C to increase white blood cells production, which is key to boost immunity and fight infections. 

🧄 Garlic – Tiny Clove, Big Power

Garlic contains compounds that help the immune system fight germs in a variety of ways by stimulating cells important to fighting disease and helping to regulate the immune system. It helps boost the production of virus-fighting T-cells and can reduce the amount of stress hormones your body produces which can help keep your immune system functioning at full strength.

🫐 Berries – Sweet Little Shields

Berries are rich in antioxidants, especially Flavonoids Which  protect immune cells from oxidative stress, enhance signaling between immune cells and reduce chronic inflammation.

🥦 Leafy Greens & Broccoli – The Green Dream Team

They are Full of vitamins A, C, and E, plus fiber for gut support. Beta-carotene converts into vitamin A, which is an anti-inflammatory vitamin that can help your antibodies respond to toxins.

🥣 Yogurt – Gut Love = Immune Love

It contains live cultures, also known as probiotics. which are thought to help stimulate the immune system to fight off disease. The microbiome or the “good bacteria” in your digestive system determine how other nutrients and harmful bacteria are processed in your body, making probiotics perhaps one of the most important functions for immunity.  

🥜 Nuts & Seeds – Small But Mighty

They are very rich in vitamin E, zinc, and healthy fats. Vitamin E, a known infection fighter is a fat-soluble vitamin & its a key in regulating and supporting immune system function. Some seeds contain the vitamin name selenium which can help your immune system in two ways. First, it triggers your immune system when there’s a risk, but second, it also tells your immune system when to slow down, protecting your body from chronic inflammation

🍠 Sweet Potatoes – Beta-Carotene Boost

Sweet potato is packed with beta-carotene, a precursor of vitamin A, which is critical to the immune system. It can  support skin and respiratory health with vitamin A. It is well known that carotenoids like beta-carotene seem to reduce damage from free radicals. Sweet potato is also rich in vitamin C, which is also a boost for the immune system. Enhance your meals with a boost of color and nutrients using sweet potato in stews, roasted in the oven, either alone or with other vegetables, or steamed.

🫚 Ginger – Spicy + Soothing 

Ginger is a well-known natural remedy with strong immune-boosting and anti-inflammatory properties. Used for centuries in traditional medicine, ginger supports immunity in several ways. Ginger contains vitamin C, magnesium and potassium which will fight inflammation and help calm the body.

🍄 Mushrooms – The Immune Trainers

Mushrooms have a well-documented connection to immune system support, thanks to their rich content of beta- glucans, vitamins, and antioxidants. Mushroom support immunity by activating immune cells, reduces inflammation and oxidative stress, provide vitamin D and antioxidants, Supports gut health.

🫒 Olive Oil – Liquid Gold

Olive oil — especially extra virgin olive oil (EVOO) — is often called “liquid gold” for health, and it plays a powerful role in supporting the immune system. Its immune-boosting benefits come from its healthy fats, antioxidants, and anti-inflammatory compounds

🐟 Fatty Fish – Omega-3s for the Win:

Fatty fish contain Omega-3 fatty acids (EPA & DHA),Vitamin D, High quality protein, Selenium and Zinc which can lower inflammation, improve immune balance, and reduce the risk of infections and autoimmune issues.

🍵 Green Tea – Sip & Boost your immunity:

Green tea is a natural immune booster thanks to its rich concentration of antioxidants, amino acids, and anti-inflammatory compounds. 

 Your daily food choices are one of the most powerful tools you have to support your immune system. A well-balanced diet rich in fruits, vegetables, healthy fats, lean proteins, and healing herbs doesn’t just help fight off illness — it also improves your energy, mood, and overall well-being.

While no single food guarantees perfect health, a consistent, nutrient-rich approach to eating can make a big difference over time. Think of every meal as an opportunity to fuel your body, protect your health, and build lasting resilience.

Start with small changes — Swap sugary snacks for fruit, add a handful of greens to your meals or sip green tea instead of soda. Your body will thank you.


Diet for Immunity

Eat well, Stay strong, and Boost your Immunity—one bite at a time.

No matter what health-related information you’re looking for, our articles have it all. Visit our extensive online resource for guidance on how to stay fit and immune to illness. And for personalized Immunity boosting diet plan & nutrition advice, schedule a consultation today!

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management

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20 Nov
Diet, Health, Macronutrients, Micronutrients, Nutrition

Nutrition Facts Labels: What They Mean and How to Read Them

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Nutrition facts labels can seem confusing, but having the ability to read them allows individuals to make informed and healthy nutrition choices. This post breaks down the different components of nutrition labels and provides tips on how to choose the most nutritious foods. It also reviews common food label claims and discusses what they really mean.

Understanding the basics of Nutrition Facts Labels

The major components to understand on a nutrition facts label are serving size, servings per container, calories, and % daily value. The FDA sets guidelines that determines the serving size amount on food labels. These include common household measures, reference amounts based on food consumptions surveys, practicality, and clarity. This amount is meant to reflect typical consumption patterns, but it doesn’t necessarily reflect how much you should eat. The information listed on the nutrition label reflects the amount of macro and micronutrients that are in one serving size. The servings per container indicates how many individual servings are in the food package. This can be useful for calculating the nutrition facts of an entire container of food.

The calories reflect the total amount of energy in one serving size. This value is important if you are tracking your calories to lose or gain weight. It can also be helpful when trying to make nutritious choices, if a product is calorically dense it may be high in added sugar or fat and might be best to avoid or enjoy in moderation. The % daily value is the percentage of the recommended daily intake for a specific nutrient that one serving of the product provides. The % daily value is based on a 2,000 calorie per day diet and recommended daily values set by the FDA. If a % daily value is 5% or less, it’s considered to be low in that nutrient. If a % daily value is 20% or more, it’s considered to be high, providing a significant amount of that nutrient for the day. Understanding the % daily value can help people make food choices based on nutrient content, such as if the food is high in fat or sugar, or low in fiber or protein.

Macronutrients

There are 3 macronutrients: fat, protein, and carbohydrates. The body breaks down macronutrients to create energy. There are different types of fats, including unsaturated fat, saturated fat, and trans fats. Unsaturated fats are considered healthy fats and help to promote good heart health. Saturated fats and trans fats are considered unhealthy and contribute to an increased risk of heart disease.

A nutrition facts label will list the saturated and trans fat content, which is helpful for identifying what foods are high in unhealthy fats. It’s recommended to limit saturated fats to 10% of your daily calories and to limit trans fat to less than 1% of your daily calories. Cholesterol content is another requirement for a food label. Cholesterol is a type of lipid and is a waxy, fat-like substance found mainly in animal products. It’s needed for bodily functions, but only in limited amounts, especially for individuals with heart disease.

Protein is a macronutrient that is a key factor in muscle growth and repair. Daily protein recommendations are different for each individual based on their height, weight, health condition, and other factors. This value is helpful to understand if you are trying to maintain a high protein diet and are picking out packaged items such as granola bars and cereal.

Nutrition labels have certain guidelines for listing the carbohydrate content of an item. Total carbohydrates must be shown, as well as dietary fiber, sugar, and added sugar. From these values, an individual could also find out how many starches are in the food as well, even though they are not listed. You would do so by subtracting the sum of the dietary fiber and sugar from the total carbohydrates. This is important for individuals who are managing diseases, such as diabetes. This way they can avoid added sugars and identify foods high in fiber.

Micronutrients

Micronutrients are vitamins and minerals that are essential for bodily function. Sodium, potassium, iron, calcium, and vitamin D are the only micronutrients required to be listed by FDA guidelines. Although sodium is technically a micronutrient, it’s listed along with the other macronutrients because of its significant impact on overall health.

Ingredient list

Once you’ve made your way through the macro and micronutrients, you’ll find the ingredients listed towards the bottom. Ingredients are listed in order of quantity, starting with the highest quantity and ending with the lowest. In other words, the first ingredient listed is the largest percentage of the food product. This is important for a number of reasons, one of them is determining if a product is made with mostly whole grains. If a food product is made mostly with whole grains, it will typically be listed as the first or second ingredient. 

The ingredients list is also a great place to check for any added sugars, however it might not be listed in these exact words on a label. “Added sugar” may also be called high fructose corn syrup, sucrose, honey, agave nectar, and fructose. These are just a few examples of ingredients that indicate that there has been sugar added to the food product. The ingredient list is also useful for discovering any allergens. If a product contains one of the 9 major allergens, milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, and/or sesame, it must be displayed on the nutrition facts label.

Special Claims and Food Label Terms

Food companies use specific claims and label terms to help sell their products, these claims can be helpful for identifying nutritious foods. Here are a few commonly used claims and what they mean.

  • Calorie free: less than 5 calories
  • Low calories: 40 calories or less
  • Sugar free: less than 0.5 g of sugar
  • No added sugar: no sugar or ingredient that contains sugar was added
  • Fat free: less than 0.5 g of fat
  • Low fat: 3 g of fat or less
  • Cholesterol free: less than 2 mg of cholesterol
  • Low cholesterol: 20 mg or less of cholesterol
  • Sodium free: less than 5 mg of sodium
  • Very low sodium: 35 mg of less of sodium
  • Low sodium 140 mg or less of sodium

These can be great to look for when managing chronic diseases. For example, individuals with diabetes can look for sugar free or no sugar added food products. Or people with high blood pressure can look for products that say sodium free, very low sodium, or low sodium.

Want to learn more about Nutrition Facts Labels?

Being able to read a nutrition facts label is a powerful tool. It can help with disease management, weight loss, portion control, carb counting, and so much more. It gives you the power to make informed decisions that are going to benefit your overall health. It’s important to remember that everyone is different and a calorie or macronutrient intake that works for one individual may not work for another. There are many different factors that contribute to each person’s nutritional needs. If you’d like to learn more about nutrition facts labels and finding a diet that works for you, schedule a consultation today!

 

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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06 Nov
Diet, Fat loss, Fitness, Health, heart health, Hydration for Athletes, Nutrition, Successful Weight Loss, weight loss

Feel Good Fitness: The Benefits of Exercise

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Exercise is an important part of a balanced lifestyle; it enhances our physical and emotional wellbeing. Finding consistent ways to move our bodies can have a positive impact on weight management, cardiovascular health, and immune function. It can also relieve stress and improve our mood and cognitive function. The benefits of exercise can be enhanced by incorporating good nutrition, which can also help to fuel our bodies for workouts and aid in recovery. Finding ways to move your body that is enjoyable is a key part of a sustainable workout routine. Exercise should be fun and energizing, rather than feeling like a task. Keep reading to learn more about exercise and how you can start enjoying the benefits!

What is Considered Exercise?

Exercise is defined as any physical activity that enhances or maintains physical fitness, overall health, and well-being. There are many different forms of exercise, the main ones being aerobic exercise and strength training. Other forms include flexibility, functional training, and high intensity interval training. Aerobic exercise increases heart rate and improves the physical fitness of our heart. Aerobic exercises can be any activity that increases your heart rate, including running, swimming, cycling, and dancing. Strength training focuses on building muscle strength and endurance. It’s important because it builds and maintains muscle mass, enhances bone density, and improves functional fitness, which makes everyday movements easier. Aerobic exercise recommendations are 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. It’s recommended to incorporate 2 days of strength training per week. Physical activity recommendations vary among individuals depending on overall health and wellbeing. If you have any underlying health conditions and are not used to exercising, consult your doctor to find a workout schedule that works best for you.

The Physical Benefits of Exercise

Consistent exercise has a variety of benefits on our overall physical health. Exercise is a key component in maintaining a healthy weight. It also improves cardiovascular health by strengthening the heart and improving circulation, which can lower blood pressure, reduce the risk of heart disease and stroke, and improve symptoms of heart disease and other chronic illnesses. Other benefits to staying active include decreased risk of osteoporosis, improved sleep quality, boosted immune function, and increased energy levels throughout the day.

The Mental Benefits of Exercise

The benefits to exercise don’t stop at physical wellbeing, it is also beneficial to our overall mental health. When we exercise, our body releases endorphins, which naturally boost our mood, helping to relieve stress and reduce anxiety. Physical activity can also have a positive effect on overall cognitive function, improving memory and focus. When we are consistent with exercise goals it can also increase self-esteem and emotional well-being. Exercising in a group setting can be a great way to socialize and connect with other like-minded people!

Nutrition and Exercise

Incorporating balanced nutrition habits, along with your exercise routine, can enhance both the physical and mental benefits. Nutrition is also important for fueling our bodies for exercise and the recovery process. Staying hydrated during workouts and throughout the day prevents dehydration. This also helps to promote optimal performance and enhance recovery. Having balanced meals and snacks that incorporate carbohydrates, protein, and healthy fats before and after workouts can also aid in performance and recovery. Avoid high fat foods before workouts as they can cause heartburn and indigestion. Try to choose protein rich foods after workouts to support muscle recovery. For more information on nutrition and exercise, schedule a consultation with us!

Overcoming Barriers

The benefits of exercise are maximized when it’s performed consistently. To do so, it’s important to find ways to stay active that are enjoyable to you and fit into your schedule. People may face other barriers when incorporating exercise into their routine, such as finding motivation, accessing facilities, physical limitations, and weather conditions. These barriers can be overcome with planning and determination! Exercise can be anything that you enjoy, this includes walking, running, dancing, or playing sports. To overcome time barriers, try scheduling workout times at the beginning of the week to fit them into your schedule. If your ability to access facilities is limited, try going for a walk or run or pulling up a workout video on YouTube to try in your living room! If physical limitations prevent you from exercising, you can perform seated exercises. For more guidance or help overcoming barriers to incorporating exercise into your routine, schedule a consultation!

Find What Works for You

Exercise has many benefits, both physically and mentally. To fully reap these benefits, it’s important to have an exercise routine that works best for you. This means having a routine that you enjoy and that fits your lifestyle. Remember to start small and increase your workouts as you go to avoid injury and promote consistency. Celebrate workout victories and congratulate yourself for progress that you make. If or when you have setbacks, learn from those experiences and make adjustments. Everyone’s exercise journey is different, so be kind to yourself and be proud of your individual successes!

 

For guidance on nutrition and exercise, contact us to set up a consultation!

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

 

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30 Oct
Diet, Food, Health, Nutrition, Relationship with foods

Intuitive Eating: Transform Your Relationship with Food

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Intuitive eating is a nutrition approach that aims to foster a positive relationship between the food we choose to eat and our bodies. It was created by dietitians Evelyn Tribole and Elyse Resch in the 1990s. Their book, “Intuitive Eating: A Revolutionary Program That Works,” was first created to help individuals break free from the cycle of restrictive dieting and reject diet culture. Their book outlines the “10 Principles of Intuitive Eating,” guidelines that discuss what intuitive eating is and how to practice it. Intuitive eating aims to offer a positive approach to food and nutrition, along with these guidelines, some individuals may consider consulting with a dietitian for specific nutrition recommendations.

What are the 10 Principles of Intuitive Eating

The 10 principles of intuitive eating are broken down to help individuals understand its key components and how they can incorporate these positive habits into their routine. The 10 principles are:

  1. Reject the Diet Mentality
  2. Honor Your Hunger
  3. Make Peace with Food
  4. Challenge the Food Police
  5. Feel Your Fullness
  6. Discover the Satisfaction Factor
  7. Cope with Your Emotions
  8. Respect Your Body
  9. Exercise—Feel the Difference
  10. Honor Your Health

Reject the Diet Mentality and Embrace Intuitive Eating

The first principle emphasizes the importance of letting go of restrictive diets and the belief that there is one diet that works for everyone. Fad diets often limit many food choices, certain ones eliminating food groups entirely, making them hard to sustain. While people may experience weight loss on these strict diets, weight regain is common after the diet is stopped. This is because they foster an “all or nothing approach.” This creates a back and forth between strictly adhering to diets and completely abandoning them, which is usually accompanied by lots of guilt and shame surrounding food. A sustainable diet forsakes these extremes, allowing individuals to incorporate foods that they like, along with a variety of nutritious foods.

Honor Your Hunger

The second principle is to honor your hunger, learning to recognize and respond to physical hunger cues, as it’s important to listen to our body when we are feeling hungry.  Restrictive diets create an idea that we are only supposed to eat at mealtimes, but snacking can actually help to promote healthy eating habits. Incorporating nutritious snacks in between meals can prevent us from feeling overly hungry at mealtimes and overeating.

Make Peace with Food

Making peace with food means enjoying it without fear or guilt. This allows us to enjoy our favorite foods in small amounts, rather than feeling like we have to eat a large quantity of it at once. Practicing this can assuage negative feelings around certain foods and lets us enjoy our favorite foods in moderation.

Challenge the Food Police

Challenge thoughts that label foods as “good” or “bad” as they can impose guilt and shame around certain food choices. When you catch yourself having restrictive thoughts after eating certain foods, replace them with kinder and more neutral thoughts. A balanced diet incorporates a variety of foods and certain choices don’t need to be attached to negative emotions and thoughts.

Feel Your Fullness

Just as we would want to listen to our body when we’re hungry, we want to listen to our body for signs of fullness as well. This intuitive eating principle incorporates mindful eating practices. These are methods that try and help us to be present while eating. Some examples are to eat with no distractions, to appreciate the time, energy, and resources used to prepare the meal, to eat slowly, to enjoy the flavors, textures, and smells of the food, and to stop eating when you feel full. These practices can prevent choosing to eat when you aren’t hungry and overeating at mealtimes.

Discover the Satisfaction Factor with Intuitive Eating

This principle emphasizes finding joy and satisfaction in food. Choosing foods that you enjoy, rather than solely focusing on nutrition content, can help us to feel more fulfilled. This principle also includes external factors that contribute to enjoying eating, such as social interactions and settings. When making food choices, know that they can satisfy cravings and be nutritious.

Cope with Your Emotions without Using Food

An important aspect of intuitive eating is to address emotional eating without the help of food. It highlights trying to understand why we feel a certain way and attempting to resolve it without eating. It may help to identify things or situations that trigger certain emotions and to practice healthy coping strategies, such as calling a friend, listening to a favorite song, practicing a hobby that you like, or going for a walk. Remember to be easy on yourself and speak kindly to yourself, like you would to a friend or family member.

Respect Your Body

Accept and appreciate your body for all that it is, rather than striving for idealistic body expectations. We should avoid placing value on our body’s shape and size, as it is so much more than that, it allows us to do all of the things that we love on a daily basis. Try replacing negative thoughts about your body with positive ones. Consider that when you think about your friends and family members, what they look like is usually one of the last things that come to mind, rather their personalities and how they treat you is what we think of most.

Exercise – Feel the Difference

This principle discusses the importance of engaging in physical activity that we enjoy doing and that makes us feel good. Moving our bodies can benefit our overall health, both mentally and physically, and 

we are less likely to stick to it if it feels like a chore. Next time you move your body, think about all that your body is able to d

o, rather than focusing on burning calories. These methods can help to create a positive relationship with exercise and can shift our perspective to see it as a source of enjoyment and self-care instead of an obligation.

Honor Your Health – Gentle Nutrition

The tenth principle of intuitive eating highlights making food choices that are both nutritious and enjoyable. It incorporates the concept of being aware of how certain foods make us feel, both physically and emotionally. Finding balance and enjoying certain foods in moderation is a key part of a nutritious diet. Intuitive eating can help you learn what works best for you and make choices that are going to benefit your overall health. The gentle nutrition aspect of this principle allows individuals to have a more relaxed and positive approach to nutrition, an aspect that isn’t present in restrictive diets. Gentle nutrition prioritizes sustainability and overall well-being rather than strict dietary guidelines.

Transform Your Relationship with Food with Intuitive Eating

If you’re wanting to improve your relationship with food and your body, try incorporating the 10 principles of intuitive eating into your nutrition and wellness

 habits. Remember to be kind to yourself and to try and replace negative thoughts with positive ones. Learning what works for our bodies can take time and practice. Contact us if you’d like to set up a consultation to further discuss intuitive eating practices or other nutrition topics!

For guidance on nutrition and balanced diet/ cancer nutrition, contact to set up a consultation!

 

Jalpa Sheth Nutrition & Wellness, LLC is a nutrition based private practice serving NY, NJ and coming soon FL. Our board certified registered dietitians can be instrumental in helping you attain optimized nutrition to help achieve your goals around health, fitness, sports, and/or mere weight management.

 

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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!

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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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Diet, Earth Day, Food, Sustainable diet, Sustainable eating, Sustainable foods

How to Incorporate Sustainable Eating Practices in Day-to-Day Diet?

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Sustainable diet.

As Earth Day approaches on April 22, 2024, it’s the perfect time to reflect on our daily habits and consider how we can make a positive impact on the planet. One area where each of us can contribute to a healthier earth is through our food choices. Sustainable eating isn’t about radical shifts or strict limitations; it’s about making small, conscious decisions that collectively add up to a healthier planet. In this guide, we’ll explore actionable tips to seamlessly incorporate sustainable eating practices into your day-to-day diet, all while promoting moderation over restriction.

1. Start with Plants as a Key Element of Sustainable Diet:

Plant-based foods are not only nutritious but also have a lower environmental footprint compared to animal products. Incorporating more fruits, vegetables, legumes, and whole grains into your diet is a simple yet powerful way to promote sustainable eating practices. Aim to fill half of your plate with colorful plant foods during meals. Start by adding an extra serving of veggies to your lunch or swapping out meat for beans in your favorite chili recipe.

2.Choose Local & Seasonal Foods to Promote Sustainable Eating Practices:

Local & Seasonal Foods

Supporting local farmers not only strengthens your community but also reduces the carbon footprint associated with transportation. Opt for seasonal produce whenever possible, as it tends to be fresher, tastier, and requires fewer resources to grow. Visit farmers’ markets or join a community-supported agriculture (CSA) program to access a variety of locally grown fruits and vegetables. Get creative with seasonal ingredients by trying new recipes and experimenting with different flavors.

3. Minimize Food Waste:                                                                                                           

Food waste is a significant contributor to environmental degradation. Reduce waste by planning your meals ahead of time, making a shopping list, and buying only what you need. Properly store perishable items to prolong their freshness and consider freezing leftovers for future use. Get creative with leftover ingredients by incorporating them into soups, stir-fries, or salads. Composting food scraps is another eco-friendly way to divert waste from landfills and nourish the soil.

4. Opt for Sustainable Protein Choices:   

 Animal agriculture is resource-intensive and contributes to greenhouse gas emissions. While you don’t have to eliminate meat and dairy entirely, consider reducing your consumption and diversifying your protein sources. Incorporate plant-based proteins such as tofu, tempeh, lentils, and chickpeas into your meals. When choosing animal products, opt for sustainably sourced options such as grass-fed beef, pasture-raised poultry, and wild-caught fish.

5. Reduce the Consumption of Packaged Foods:                                                                     

Plastic pollution poses a significant threat to marine life and ecosystems. Minimize your use of single-use plastics by opting for reusable alternatives. Invest in a stainless-steel water bottle, bring your own shopping bags, and choose products with minimal packaging. Choose glass or stainless-steel containers for storing leftovers instead of disposable plastic containers. Small changes in your purchasing habits can add up to significant reductions in plastic waste over time.

6. Educate yourself about Local Food Systems: 

Local Farms                                                                                 

Educate yourself about where your food comes from and support companies and organizations that prioritize sustainability. Look for certifications such as USDA Organic, Fair Trade, and Marine Stewardship Council (MSC) when shopping for groceries. Consider joining community gardens, participating in food rescue programs, or volunteering with local environmental organizations. By actively engaging with your food system, you can help drive positive change and promote a more sustainable future.

7. Grow Your Own Food:

Start a small herb garden on your windowsill or balcony. Fresh herbs can elevate the flavor of your dishes while reducing the need for store-bought herbs packaged in plastic. If space allows, consider growing your own fruits and vegetables. Even a small backyard or community garden plot can yield a satisfying harvest.

8. Support Eco-Friendly Brands:

Look for food brands that prioritize sustainability and ethical practices. Check labels for certifications like USDA Organic, Fair Trade, or Rainforest Alliance. Consider purchasing from companies that use eco-friendly packaging or offer bulk options to reduce waste.

9. Support Food Recovery Efforts:

Donate surplus food to local food banks or shelters instead of letting it go to waste. Many organizations accept perishable items like fruits and vegetables, as well as non-perishable goods. Volunteer your time with food recovery programs that collect excess food from restaurants, grocery stores, and farms to redistribute to those in need.

 

 

Incorporating sustainable eating practices into your day-to-day diet doesn’t have to be overwhelming or restrictive. By making small changes and adopting a mindset of moderation, you can reduce your environmental impact while nourishing your body and supporting local communities. Start with simple steps such as eating more plants, minimizing food waste, and choosing sustainable protein sources. Embrace mindfulness during meals and reduce your reliance on single-use plastics. Together, let’s cultivate a greener plate and a healthier planet for future generations.

If you want more guidance on healthy & sustainable nutrition or establish a wholesome lifestyle, 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
25 Mar
Diet, Supplements

How to Select the Best Supplements for Your Needs?

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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!

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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

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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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