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

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

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

 

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

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

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

Heart Health

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

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

    2. Limiting Saturated Fats & Trans Fats:

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

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

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

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

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

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

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

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

 

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

 

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

 

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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!

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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21 Jan
Diet, Fitness, Food, Nutrition

Healthy Beverages for a Healthy you!

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

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

 

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

 

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

 

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

 

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Processed foods
29 Nov
Diet, Fitness, Food, Nutrition, weight loss

Processed Foods: The dangers of it and 4 Ways to Make Healthier Choices

In today’s fast-paced world, processed foods have become a convenient option for many. However, their popularity comes at a cost – the potential harm they can cause to our health. Processed foods are often loaded with unhealthy additives, preservatives, and excessive amounts of salt, sugar, and unhealthy fats. Consuming these foods regularly can lead to a wide range of health problems, including obesity, heart disease, and diabetes. The good news is that by making a few simple changes to our eating habits, we can make healthier choices and safeguard our well-being. 

Processed foods

What are processed foods? 

There are two different types of processed foods. Mechanically processed foods- such as cooked food – is not the unhealthy foods we are talking about. Examples of mechanically processed foods are ground beef and steamed vegetables. These foods have been “processed’ because they have been cooked. 

Chemically processed foods are the ones we are concerned with. They have chemically been altered by the addition of sweeteners, flavoring agents, and colors. Examples of these are: 

  • Candy
  • Baked goods – like Little Debbies and frozen pizza
  • Packaged breads and cereals
  • Crackers and chips
  • Sausage and chicken nuggets – any meat that has been reconstituted
  • Sodas or other sweet drinks
  • Fast food

Chemically processed foods are severely lacking in nutrients, high in sugar (which makes them addictive), and are very quick calories. Meaning, it doesn’t take much to chew it up and eat it. This allows you to consume a large amount of calories very quickly. 

Junk foods

What are the health risks of processed food? 

Processed food may not seem dangerous, but it kills more people each year than cigarette smoking. A new study states that 71% of Americans are obese- that’s about 100 million people. This same study shows that continually consuming excess calories can shorten your lifespan. When your body has to carry excess weight, it ages much more quickly and is at a higher risk of disease and illness. 

The reason processed foods are so dangerous is because of the amount eaten. They are filled with sodium, sugar and saturated fat. At high amounts, these substances are detrimental. Because processed foods are so easy and quick to eat, regulating portions is very hard. If your diet is made up of over 50% of processed foods, you’re putting your health at major risk of heart disease, high cholesterol, high blood pressure, and type 2 diabetes. 

Here are 4 ways to lower your processed food intake and make healthier choices: 

It doesn’t have to be as drastic as you think. A small caloric deficit of 50-100 calories a day (not enough to really notice!) can help you maintain your weight and lower your risk of obesity-related disease. 

1. Read Labels and Choose Whole Foods. 

When grocery shopping, taking the time to read labels is crucial. Processed foods often contain a long list of unfamiliar ingredients, many of which can have negative effects on our health. Look for foods with short ingredient lists that contain recognizable, whole-food ingredients. Opt for fresh fruits, vegetables, whole grains, lean meats, and legumes. These unprocessed foods are rich in vitamins, minerals, fiber, and other essential nutrients, making them excellent choices for a balanced diet.

2. Limit Added Sugars and Artificial Sweeteners.

One of the main culprits in processed foods is added sugars. These sugars not only contribute to weight gain but also increase the risk of developing chronic diseases. They hide in various forms, such as high-fructose corn syrup, sucrose, and brown rice syrup. Be vigilant when purchasing packaged foods like cereals, snacks, and beverages, as they often contain significant amounts of added sugars. Instead, satisfy your sweet tooth with natural sugars found in fruits or opt for products with no added sugars. Be cautious with artificial sweeteners, as they may have their own set of health concerns. Moderation is key in everything. 

3. Reduce Sodium Intake.

Processed foods tend to be high in sodium, which can lead to elevated blood pressure and an increased risk of heart disease. Canned soups, frozen meals, and snack foods are common culprits. To make healthier choices, opt for low-sodium or no-salt-added versions of these products. Whenever possible, prepare meals at home using fresh ingredients, herbs, and spices for flavor instead of relying on processed seasonings or sauces. By gradually reducing your sodium intake, you can protect your cardiovascular health and improve your overall well-being. Drinking a lot of water throughout the day can also help you offset high sodium levels. A good goal to aim for is half your body weight in ounces. 

4. Prepare Meals at Home and Plan Ahead.

Cooking meals at home gives you control over the ingredients you use and allows you to make healthier choices. When you eat out or order takeout, you have limited control over the quality and nutritional value of the food. By planning your meals ahead of time and preparing them at home, you can ensure that your meals are balanced, nutritious, and free from unhealthy additives. Cooking at home can be a fun and creative experience, allowing you to experiment with different flavors and ingredients.

The dangers of processed foods are real, but by implementing a few key strategies, we can make healthier choices and protect our well-being. Reading labels, choosing whole foods, limiting added sugars, reducing sodium intake, and preparing meals at home are all effective ways to improve our diet. Remember, small changes can significantly impact our health in the long run. By prioritizing whole, unprocessed foods and making conscious decisions about what we consume, we can take control of our health and enjoy a vibrant, energetic life.

 

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

 

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

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

Role of Diet and Exercise in Disease Prevention

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

Health & Disease Prevention

Understanding the Role of Diet in Preventing Disease

1. The Power of a Nutrient-Dense Diet

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

 

2. Reducing the Risk of Cardiovascular Diseases

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

Diet & Disease Prevention3. Controlling Diabetes through Diet

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

4. Cancer Prevention and Dietary Choices

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

The Vital Role of Exercise in Disease Prevention

1. Strengthening the Immune System

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

2. Improving Cardiovascular Health

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

Exercise & Disease Prevention3. Weight Management and Exercise

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

4. Mental Health and Exercise

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

 

The Synergy between Diet and Exercise

1. Achieving Optimal Health through a Holistic Approach

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

2. Building Healthy Habits for Life

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

 

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

 

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

 

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

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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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