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Downingtown Nutrition & Weight Management Center

Tuesday, July 30, 2013

So over summer

I set a goal for myself "by May I will work on strengthening my core (aka rock hard abs) and feel good about myself." I wrote out a plan in December and worked HARD at it 4 hours a week taking different classes, eating healthy and balanced and logging what I ate. The end result: a happy confident person by May. The problem? I had way too much unplanned fun, new office, major stresses of selling a house (a tree fell on our home two hours before settlement!) and relocating to a different area. The real problem? A weight and body fat percentage I haven't seen since post pregnancy (yikes!).  What I found out about myself is that I am an emotional eater, boredom eater, and apparently a stress eater! I also didn't have good social support as my two best girlfriends moved away and my husband joined in the stress eating (he brought twizzlers home weekly).

So let summer wind down and the fall schedule hit me! I am excited to have my routine back, but that does not mean I'm delaying the new challenge.  Back on logging what I eat, eating for health, and being active DAILY. I took a picture of myself (not a flattering pic!) as a reminder of what hectic non cardio non strength training emotional/stress eating accomplishes! Let this be my forever reminder! In the back of the picture I write how I feel: low self esteem, lazy, uncomfortable and unhappy. I will not allow my emotions and life events effect my health! We work way to hard in life and we do need to enjoy it, however I want to be strong and able to enjoy my life and others for many many years!


The Dieting Dietitian

Tuesday, March 19, 2013

Winter Blues

Is it really going to be spring this week? Well it sure does not feel like spring in the Northeast!  Sometimes this time of year is difficult when you are trying to eat healthy and make smart food choices.   We can't help ourselves but reach for "comfort foods" such as cookies (those darn Girl Scout cookies!), chocolate and other starchy items.  Eating these foods make our neurotransmitters fire happy signals which makes us feel good. But it doesn't last long does it?  I've been off my routine for over a month now, with a recent move, sicknesses going around the home, and a family trip.  The lack of exercise in my schedule has caused me to feel tired and eat more (sound familiar?).   In addition, I've seen the scale start to go the wrong direction:(

Lets beat these winter blues, spring is right around the corner! Starting April 1st, our office is moving to 721 East Lancaster Avenue at the Impala Building in Downingtown. To celebrate this new change and recharge our health and fitness goals, I challenge everyone to the 30 DAY CHALLENGE! Starting April 1st I challenge you and your families to only eat nutrient filled foods such as:
  • Whole grains-only foods with 3 grams of fiber or more per serving and whole grains as the first ingredient.
  • Fruits-including unsweetened dried fruit, canned fruit in its own juice and fresh fruit (NOT JUICE)
  • Vegetables
  • Low fat dairy or high calcium and vitamin D foods such as low fat cheese sticks, almond milk, yogurt, etc.
  • Lean proteins such as fish, beans and tofu (try Gimme Lean Tofu Sausage.....guarantee you won't notice the difference!)
  • Healthy fats such as flax seed, nut butters, vegetable oils, and nuts. 

 If you can avoid foods that do not fit in these groups (such as candy, doughnuts, cookies, cakes, soda, alcohol, soft pretzels, fried foods, etc) you are well on your way to reaching your health goals!  Research has been pointing to avoiding foods high in fat, salt and sugar may curb your cravings.  Its worth a try to see if it curbs you cravings right?  Let's get ready for SUMMER!

I wish you lots of luck and health as you do the 30 DAY CHALLENGE!


The Dieting Dietitian