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

5 Strategies for Successful Weight Loss

Weight loss

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

Tip 1: Plan Ahead 

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

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

Tip 2: Eat Filling Foods

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

Foods for Weight Loss

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

Tip 3: Get More Sleep

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

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

Tip 4: Increase Your NEAT 

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

Weight loss

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

Tip 5: Be Flexible With Food 

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

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

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

 

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

 

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

 

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

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Macronutrients
03 Jul
Diet, Food, Macronutrients, Nutrition, weight loss

The Macros and How To Eat Them to Get the Most Out of It

Macronutrients

You may have heard of “macros” if you’ve looked into any sort of dieting. Counting macros has become very popular these last few years – and for good reason. But it can also be confusing and overwhelming if you don’t understand what macros really are. 

In this blog, I will detail (in an easy way) exactly what macros are and why they are essential. Let’s make it make sense! 

What are macronutrients? 

There are three macronutrients and any food you can think of (any food in the world!) will be in one of these three categories. The three macros are protein, carbohydrates​​, and fats. You have more than likely heard of these. Each macro has an essential role for the body, and you’ll be happy to find out, you need all of them – even carbs! 

What makes a food a certain macronutrient is what it breaks down to in the body. Protein breaks down into tiny chains of amino acids. Carbohydrates break down into glucose molecules, and fats break down into fatty acid molecules. Each of these tiny molecules has different functions in the body. 

Protein and Its Role in the Body

Protein is mainly known for growing muscle and aiding recovery after exercise. But it has so many other important roles in the body, that you should be getting a good amount every day even if you don’t exercise.  

Macronutrient- ProteinProtein transports nutrients throughout the body, regulates fluid balance, and carries enzymes that are essential for bodily functions such as digestion and blood clotting. Important, right?! A huge role protein has is acting as a messenger for hormone function. Protein amino acids tell the body when to uptake sugar into the cell (insulin), and when to build more tissue, including bone (human growth hormone). 

The sources listed below are mainly animal protein, and that is because that is where you will find all the essential amino acids that you have to get through your diet. If you’re a vegan or vegetarian, you can still get the protein you need through plants, you just have to mix and match in order to get all the amino acids needed. 

Protein Sources: 

  • Beef
  • Chicken
  • Turkey
  • Pork
  • Tofu
  • Seafood and Shellfish
  • Eggs 
  • Egg Whites 

Carbohydrates and Their Role as Macronutrient

A carb’s main purpose in the body is to create energy. Your body takes in carbs, breaks them down into glucose molecules, then sends those glucose molecules through the Krebs cycle to create ATP (which is energy). Ever feel sluggish in the afternoon? Try eating some fruit or whole wheat toast for an energy boost instead of drinking caffeine. You’ll be surprised at the energy it can give you. 

The body can take fat or protein and turn it into energy, but it’s hard for the body to do. Carbs are the preferred source of fuel. In addition to creating energy, carbs also help spare protein so it can perform how it needs to. Fiber – a very healthy part of carbohydrates – is important for digestive health, controlling cholesterol levels, and keeping you full. 

Macronutrient - CarbohydratesCarbohydrates often get a bad rap for making people gain weight. But that is only true if they are overconsumed. If you are an athlete or have a very active job such as a nurse or construction worker, carbs will fuel the energy you need to perform well. Focus on high fiber, unprocessed carbs for the best results. 

Carbohydrate Sources: 

  • Bread
  • Pasta
  • Rice
  • Oats
  • Cereal
  • Popcorn 
  • Fruit 
  • Vegetables 
  • Potatoes and Sweet Potatoes 
  • Juice
  • Sugar
  • Most drinks like tea and soda, unless it’s diet 

Fat and Its Role as Macronutrient

Just like carbs, fat sometimes gets a bad rap for causing weight gain. Fat does not make you fat unless you overeat it. Fat is very calorie dense, but it’s not a bad thing as long as you’re aware. Fat is essential for brain health, cell protection, insulating organs, and storing backup energy. Fats also aid protein in hormone health. It’s what makes food taste good. Deep fry anything and it’s automatically going to be more scrumptious. That’s because fat is satiating and pleasing to the tongue. It’s also why it’s so easy to overeat. Anything packaged, processed, or fried is going to be higher in fat than its unprocessed counterpart. Consider using whole food fat sources rather than packaged or deep-fried food items to reap the health benefits fat can offer. 

Fat Sources: 

  • Oil
  • Butter
  • Nuts
  • Nut Butter
  • Seeds
  • Avocado 

Macronutrient - Fat

One of the biggest misconceptions is that peanut butter is a protein source. Just because the label says it has protein in it, does not mean it’s a good protein source. It breaks down in the body as fat- it is a fat source. This is one reason it’s imperative to know what macronutrients are and what foods to eat to get them. Don’t let front labels do the work for you- turn it to the back and look at what the food item is actually made of. All nutrition labels have a protein, carb, and fat count on the back. 

There are some foods that can fit into several of the categories such as dairy. Milk, yogurt, and cheese can have a good amount of all three – protein, carbs, and fat. All food offers different health benefits through the vitamins and minerals it has, so a varied diet should be considered. 

Any diet that completely eliminates one or more macros – like all carbs or all fats – is not a healthy diet. It may allow you to drop some water weight quickly, but it will not aid in overall health or long-term fat loss. 

Now that you know what macronutrients are, it’s time to learn exactly how much you need in order to fuel your body well. For that 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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16 Jan
Diet, Fitness, Food, Nutrition

Intuitive Eating – Is This Real or Just Another Fad?

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

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

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

 

29 Dec
Diet, Fitness, Food, Nutrition

Is Your Weighing Scale Showing You The Right Number?

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

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

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

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

 

04 Dec
Uncategorized

5 Things that can keep you from pursuing your Weight Loss Resolution in 2019

As the year winds down, many of us are gearing up to kickstart our weight loss resolutions. There is never a better time to start focusing on your health and well-being then the present moment, but It may seem that just as soon as you’re getting started things aren’t going quite the way you expect! Past failures, negative thoughts, and feelings may influence the way you approach your goals. While many roadblocks can’t be avoided it is important to be prepared when you come across them. One of the most important things to do is to recognize several things that can keep your from achieving many of your weight loss goals, here are a few:

 

  1. Setting unrealistic goals for yourself
  2. Measuring your overall success on only short-term results
  3. Doing it all by yourself instead of having a support system
  4. Following the diet mentality rather than focusing on well-rounded nutrition
  5. Being inconsistent

To learn more and get professional advice, visit www.jalpashethnutrition.com