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When "Being Fat" Runs In Your Family

I work out most days of the week depending on my work schedule, eat a balanced diet full of fruits and vegetables, and make sure I get all the recommended preventive screenings. Yet even with that healthy preventive routine I still fight the "Battle of the Bulge". Recently, at my annual doctor's wellness visit, I was told I have Non Alcoholic Fatty Liver Disease (NAFLD), pre-diabetes and high cholesterol, a major change from my normal numbers 6 months ago. My stomach hit the floor. Do you know what the main treatment is for it? Diet and exercise! My doctor said he will give me another 6 months before we talk medicine intervention. I cried to my husband, feeling frustrated that the main line of defense of diet and exercise wasn't keeping me healthy.

What puts us at-risk for these type of health conditions? Age. Can't change that! Gender? Nope can't change that either! Diet and Exercise. Yep doing that! Alcohol. Mostly on vacation or once on a weekend, non significant. Family history and genetics. Yep that was my issue. A long line of family genetics of diabetes, cancers, obesity, NALD and high cholesterol. So basically I have put off my genetics for as long as I can, at age 39, my family medical history has caught up to me. I started thinking back to Sunday dinners at my grandmom's house in South Philly. No one had a body mass index under 30 (which is clinically obese). In fact, I recall people literally breaking chairs on Sundays as we sat down for our traditional Sunday Italian dinners. But then there was my grandmom. Always a healthy weight. Always ate fruits and vegetables, mostly vegetarian. She walked every where, probably logging 6 miles a day going to the produce stands and doing her errands. She always had a model physique. She never smoked or drank alcohol. I remember those Sunday dinners, she never had bread on her plate or large portions of pasta. Half her plate was always dark leafy greens. She always ate a small dessert, sometimes just fruit after dinner. My grandmom lived until the age of 97, with not one of these chronic health conditions that the rest of the family experienced. Maybe she didn't have the "bad genes". Maybe she did and her healthy lifestyle won out over those chronic health conditions.

My grandmom with myself, my oldest daughter, and the iconic family dinner table in the background. This was her at 97.

All of my friends are extremely healthy. They exercise and eat balanced, rarely dine out, and they do not smoke. I often feel jealous when we are at the beach and I see their six pack abs. We eat and work out pretty much exactly the same. Everyone has a set point with their weight. I have to realize that I'm at my set point. I continue to strive for defined abs every summer, only feeling disappointed every year. Now I realize, its my genetics. No one has abs in my family, in fact I should be content that I'm able to maintain a healthy weight. Don't get me wrong, I'm not overweight or obese. But I work extremely hard at keeping that way. Being around people who look like they should be on Sports Illustrated is tough. It's tough not to compare yourself to others around you. BUT WE NEED TO STOP. We are not like are friends or our neighbors. We have our own unique body and genetics that define what we look like.

I've retired the idea of abs. Now I want to change my lab results. Inner health is more important now so I can play on the beach with my future grand babies at my retirement beach home (hopefully that happens!). I encourage you to go to the doctor annually for prevention. If I didn't do that, I would be in bad shape. I have a new focus now. I'm exercising more consistent and my diet has shifted to more plant based, working to decrease animal fats in the diet. I feel better. This new focus of diet and exercise, might be the intervention to push those genetics a few more years away.

Do you battle the bulge? Do you have a horrid laundry list of family illnesses? A registered dietitian can personalize your meal plan so that you can be the healthiest you can be. We even offer a genetic test to help us define what you should eat. Check us out at wwww.downingtownnutrition.com.

Cheers,

The Dieting Dietitian

https://www.facebook.com/downingtownnutrition/

Nature's Gym

You name it, I’ve tried it. Beach Body, Orange Theory, Body Pump, Spin and Strength, CX, the list goes on and on. The past 5 days I’ve taken the most epic family vacation to Colorado traveling from Denver to Southern regions in the state. We have hiked through Garden of the Gods in Colorado Springs, The National Sand Dunes, San Juan River, Durango and the San Juan National Forest. I have challenged myself, and my poor children, through physical challenges I have never encountered in any gym.


One of our last family hikes was through Sheep Creek Trail in San Juan Forest. The drive alone to get to the top of mountain was breathless. A 6 foot wide dirt trail that hugged the mountain on one side and the other side a 1000 foot ravine that I could barely look at it was so terrifying. After a 12 mile journey that felt like an hour, we made it to the parking lot. We took out our gear and started our trek to find the hidden natural springs at the base of the mountain. It was easy at first. Completely downhill, breathtaking views of San Juan River and untouched rocks kissed by sunlight. After about 1 ½ miles we found what fellow hikers blogged about, the natural springs. Hot and relaxing, perfect after our hike. Our children played in the 100 degree waters while we hopped along the rocks. It was one of the most beautiful places I’ve ever laid eyes on. After a picnic lunch and frolicking in the waters, we journeyed back up the mountain. It was the most difficult trek I have ever experienced. The air felt thick and the incline was so high, my 9 year old and 7 year old had to take a break. The sun was hot, perhaps as we were closer to the horizon. Did we go right or left at this fork? We chose left and thank goodness because it lead us back to our car. Imagine hiking up at 60 degree angle for a mile with elementary aged kids. It was hard! My calves burned. My mind was focused on our kids who were slipping and sliding along the ravine. One wrong move could have been a devasting life changing maneuver. The trail said easy, yeah right!
On our way home, I sat on the passenger side looking down at the most untouched earth I have ever seen. It was terrifying. At one point our car slid off the dirt path towards the ravine, a cold sweat drenched my tired body. In the end, I am so proud of my little ones and my husband and the beauty we got to bask in, on the other end, I realize no gym or workout or training program could prepare myself for today. It was marvelous and grueling all in the same time. This family vacation has pushed my physical limits more ways than I could have ever imagined. I am so thankful to have the time and opportunity to experience Colorado for it’s beauty and splendor. We are halfway through our journey and have more to go. I encourage families to go off the beaten path of family vacations and try Colorado. You will not be disappointed. Among the red casted mountains exist an opportunity to challenge yourself physically past what you thought you can do. A point where you think you have to quit but you can’t because others depend on you. Where rivers run deep, cold and fast and nature dances on the horizon. It’s a sun kissed region that welcomes you to explore and find your inner self that is strong and undefeatable.

New Years and Healthy Lifestyle Goals

As 2016 comes to a close, it gives us time to reflect on the past year. This past year Downingtown/Kennett Nutrition and Weight Management Centers grew adding one more nutrition expert to our family and changing the lives of 200 more patients in our community. Thank you for choosing us to help guide you on your healthy journey to good health and eating. We are truly privileged to be apart of such a great community and have such great patients.

This past year I dealt with my own weight management challenges including a thyroid disorder and yet another spinal injury. It's hard to manage your weight when you are dealing with medical issues, right? The importance of daily movement and eating balanced is vital to managing your weight. It helped to test my metabolism with our metabolic tool, the MedGem, so I was able to determine how much movement and caloric intake I needed. As for movement, it helped our family adopted a dog, Stella, from La Mancha. She truly has blessed our lives and adds almost 4,000 more steps to my day! Stella loves carrots, yogurt and pumpkin-she loves her veggies!


We will be offering more new services in 2017 including a Lifestyle Medicine Program online, at medical offices and worksites in the area. According to the American College of Lifestyle Medicine, Lifestyle Medicine "involves the therapeutic use of lifestyle, such as a predominately whole food, plant-based diet, exercise, stress management, tobacco and alcohol cessation, and other non-drug modalities, to prevent, treat, and, more importantly, reverse the lifestyle-related, chronic disease that's all too prevalent". We are excited to add another new addition to our practice to head this amazing new component, which we will be announcing in August 2017.


Additionally, we have added evidence-based food intolerance testing, including lactose, fructose, and leaky gut tests. These new additions will enable us to provide more precise meal planning and diet navigation so that you may lead a healthier life. Last, we have a new meal plan offered: 12 Weeks of Healthy Clean Eating. The plan includes breakfast, lunch, dinners and snacks to help you eat healthier and manage weight. All plans include a shopping list, colorful recipes that include once a week preparation, and nutrition/cooking tips to help you navigate the grocery store, dining out, and on the go eating. Our plans can be individualized at the VIP package rate. For more information, follow this link to sign up http://nutritionandweightcenters.setmore.com/class.

Wishing you and your family a healthy New Year in 2017!

Cheers,

The Dieting Dietitian

21 Day Vegetarian Challenge Starts next Tuesday

Want more energy? Want to lose weight? Want to feel healthier?

I know I do! I'm also doing the challenge with you to help me get back to my goal weight and just feel better!

Did you know eating more plant-based foods can lower your risk of heart disease, cancers, and shrink your waistline? Vegetarians also live longer! It is not hard to follow a plant based diet, join us for our 21 day Vegetarian challenge. Let us help you on your journey to help!


Includes detailed family based meal plans, including recipes and a shopping list.
Plans are vegan (no animal) or ovo-lacto vegetarianism (includes eggs and diary-no meat).

We will individualize your meal plan if you are trying to lose weight as wel

Access to a private Facebook page, where support, questions, and additional recipes/tips will be shared.

General-$45 for 21 day challenge
VIP -$99 includes a 1/2 hour phone/Skype/Facetime appointment to help you reach your goals with a Registered Dietitian Nutritionist

Start changing your life today!




https://www.eventbrite.com/e/21-day-vegetarian-challenge-tickets-27430890532

Farmer's Market Finds

My absolutely favorite activity to do on Saturday is to visit our local Farmer's Market. I mix it up each weekend between Downingtown's Farmers Market and West Chester. The smells and bright colors always inspire me for my family's healthy meals. August yields so many fresh and inexpensive produce including beans, broccoli, cabbage, cantaloupe, carrots, cauliflower, celery, cucumbers, corn, eggplant, lettuce, mushrooms, onions, pears, potatoes, berries, squash, tomatoes and watermelon. I always check the website What's in Season to get an idea of meals. The Farmer's Markets usually have recipe cards featuring their seasonal products, so you are never at loss for how to cook it! The produce at this markets are fresh, local and recently picked which means it has the highest nutrition content. A win-win for sure!

Today I took a small group of our patients to the West Chester Grower's Market. The Market has been operating on Saturdays since 1995 and is located at the corner of North Market and West Chestnut Streets in West Chester, PA. I used to venture there as a college student and buy the cheaper bruised produce that was on sale. The same farmer is still there! If he only knew he was my only fruit supply throughout college! We found some great deals on produce today that were not bruised. Queens Produce, a local farm that specializes in Asian based fruits, herbs and vegetables, was selling Asian Pears for $2.00 a pound and long green beans at a very low price. Additionally, all of their produce is organic and free of pesticides. As an added plus, the Farmer at this farm is very knowledgeable about what nutrients and minerals are in his produce. If you are looking for leafy greens high in iron or avoiding high vitamin K produce, this is the farmer to speak to!

There was a game called Guess the Vegetable operated by the Pennsylvania Vegetable Marketing and Research Program in which you won green peppers. Our entire group guessed the tomato, fennel, and corn mystery produce! Everyone won a pepper and a Guide to Pennsylvania Tomatoes. We enjoyed each farmer stand and the unique foods at each booth. Everyone tasted their way through goat cheese and vegetable samplings. It was a tasty Saturday for everyone!

Our last booth we toured had carrots with green tops on them. They were 50 cents less that the carrots without the tops. The carrots tops can be made into pesto, a raw salad, or as vegetable stock. Carrot green tops are high in vitamin C and calcium. You can boil them into a nutrient rich low sodium broth to retain the nutrients. I clean off the entire carrot and cut the tops off. Once a week, I do food preparation for the entire week. One of my "prep" items is to cut up raw vegetables such as peppers, carrots, celery, tomatoes, green beans, and cucumbers for snacks throughout the week. I save the vegetable scraps (and any other ends of vegetables like garlic and onion from dinner prep) and freeze so I can make vegetable stock. This week I have enough vegetable scraps, along with the carrot tops to make about 50 cups! This can be frozen into 2-4 cup containers and saved for future soups or to use for cooking instead of oil. It's a great way to add even more nutrition to a dish!

Hopefully I will see you at our next Farmer's Market tour or at our Weight Loss Wednesdays Group! Stay tuned for our 21 day Vegetarian Challenge that starts after Labor Day. Its a great way to increase your vegetable intake and will include easy recipes for the whole family.

Recipe for Vegetable Stock

4 cups of vegetable scraps (carrots, celery, peppers, root vegetables, onion, garlic, etc)
2 bay leaf
salt and pepper to taste
3/4 filled stockpot of water

Ingredients
Boil water with scraps, bay leaf and seasons for 1 hour. Let cool. Using a strainer, pour broth into small containers to freeze and save for later.

*Nutrition: the nutrition varies on this depending on what vegetable scraps and how much salt you use.

Cheers,

The Dieting Dietitian

Is my nutrition information reliable

There is misinformation everywhere.

In the nutrition world, there is a plethora of incorrect information and just bad science. As a Registered Dietitian Nutritionist (RDN), I completed a Bachelor's of Science with a major in Nutrition and Public Health Nutrition (this includes biology, chemistry biochemistry, food science with labs, anatomy and physiology to name a few sciences!), a Master's in Public Health, a supervised nutrition internship, passed the national board exam, and every year have to have 15 hours of continuing education in my area of expertise in different nutrition specialties. This is ALOT of schooling and studying, not to mention the other specialties of nutrition (pediatrics, diabetes, sports nutrition, nutrition fellow, ect), that require even more testing, hours and commitment to studying. So if you think you are confused about what's out there on the internet and in magazines, just think I have over 15 years experience and still think it can be daunting information. RDNs are nutrition experts. There are many online nutrition certification programs that allow people to call themselves nutritionists after completing the courses. Some are more rigorous than others, however none are like the RDN nutrition and dietetics courses of study.

The other evening, I had a patient ask me about a few weight loss programs and products being offered in our area. Keep in mind this patient does not have many financial resources, is a busy parent, and works full-time. They were inquiring about the $3200 weight loss program that provided "magic drops" and guaranteed weight loss. Here's my thoughts on these types of programs/centers:


I will guarantee you when you walk into our nutrition and weight management centers, we do not sell you any products. This is what sets us apart. There is no financial gain from pushing a vitamin, supplement or test. Don't get me wrong, we do recommend these things (especially if there is a nutrition deficiency or medical condition that warrants such things as a vitamin, test or probiotic), however there is no one product that is a gold standard or superior than the other. If you are seeking nutrition advice and that advice comes at a very costly package with products, WALK AWAY. If the health claim they are promising sounds too good to be true (lose 30 pounds in 30 days), WALK AWAY. If it was really that easy to lose weight, and keep it off, wouldn't that product or service be on the cover of TIME Magazine? I'm not saying these gimmicks, services or products don't work. I'm sure some of them do. But what did you gain from it? Did you learn how to plan healthy meals, cook healthier (or just how to cook), role model good behaviors for your kids, improve long time chronic diseases, or improve your quality of life? Or did you just spend a lot of money on something that worked "for a little bit"?


RDN's have to be licensed in your state and most insurances cover 100% without a copay. Often no money out of pocket what so ever is handled in our office. Think about that? Nutrition advice covered by your health insurance? Sounds legit to me and without the costs of meals, shakes, vitamins and supplements.

Confused about misinformation on the internet relating to nutrition? Give us a call or email, we will straighten you out!

Cheers,

The Dieting Dietitian

Jennifer Barr, MPH, RDN, LDN
484-680-5366
Jennifer@downingtownnutrition.com

www.downingtownnutrition.com

Daylight Savings Time: An opportunity for a new routine

Have you ever wanted to work out in the morning but just hit that snooze button? With Daylight Savings Time today, your body will naturally wake up earlier, making tomorrow a perfect time to try that AM workout routine! Set a goal to exercise two or three times in the morning this week. Research studies show people who exercise in the morning were more likely to eat less calories, make healthier food choices throughout the day, and have a slightly faster metabolic rate. Additionally, early bird exercisers who are diabetic or pre-diabetic have better control of their blood sugars throughout the day. Sounds like a win-win to me!

With the Halloween candy binge fest being over, this week is perfect to set new goals. Setting health goals can help you navigate through other holidays and events. At Nutrition & Weight Management Centers, we help patients set smart goals to be successful. WebMD's Dr. M.W. Smith explains S.M.A.R.T. goals best when trying to use a Fitbit or Garmin to track burning calories. Below is his advice for a S.M.A.R.T. Goal:

S: Specific. Rather than simply saying, “I’m going to exercise more,” you’ve specified how many calories you’ll burn.

M: Measurable. Your device will track the calories you burn, so you’ll be able to clearly know when you succeed.

A: Attainable. Since you’re already burning 1,000 calories a week through exercise, bumping it up a bit should be manageable. To burn 1,250 calories, you’ll need to add about one extra workout.

R: Relevant. Exercise is totally relevant to weight loss! So exercising more fits into your larger weight loss plan.

T: Time-bound. This is your goal for this week. Period. You can choose to pursue this goal again next week, or you can set a new goal. It's easier to commit to a goal -- and be successful -- if you do it for a set amount of time.

To help me meet my goals of a good morning workout, I always set my workout clothes, sneakers, phone with arm holder and headphones out. They seem to stare me down when I look at the snooze button. And as always, you feel so good after it is done.


Cheers,

The Dieting Dietitian

P.S. Looking to get rid of your candy? Great site to unload and make a soldier happy! http://www.operationgratitude.com/halloween-candy-buy-back-2012/

When You Get Knocked Off Your Routine

A few situations usually throw people’s eating habits out the window. Weekends, traveling and sickness are known diet sabotagers. Unfortunately, I’ve gotten hit by of them the past three weeks. In that time frame, I ran with my 5 and 6 year old girls for their first 5K, a 10 mile Tough Mudder with amazing patients, and celebrated birthdays with my siblings at Epcot’s Food and Wine Festival (can you guess which one was way more fun than the others?).


The sickness lasted 2 ½ weeks and prevented me from my typical workouts, which completely affect me both physically and emotionally. Exercise allows me (and you!) to maintain my weight, feel confident, and have that occasional class of wine and sweet. Thankfully, I painfully logged my eating on myfitnesspal.com which increased my awareness to eat more veggies or fruits. A simple task of logging my meals on the phone kept me honest during times that would normally sabotage me.

Of course I didn’t log during Epcot’s Wine and Food Festival, but chose mostly lean protein, fish and vegetable dishes. The portions were all small about 2 oz. I did have dessert in France, and it was worth it! The entire night was delicious, fun and we managed to walk over 7 miles! The next day, logging began (thanks to the reminder on my phone!). Meals were focused around vegetables, fruits and lean proteins. Once you make the decision to make healthy choices and execute it, it gets easier. You feel better (and look better). Airport eating was not difficult, I found Starbucks to be a great place for coffee with only skim milk, hard boiled eggs and fresh fruit.

Being around family, who love you and know you best, wasn’t difficult. My brother and his family are healthy eaters, who focus on local, organic cuisine. However, there were quite a few situations that involved “you have to try this” “just have a bite” and I was able to politely decline with a smile. I will stick with chocolate mouse from France, thank you!

Life is meant to be enjoyed. Every day. Food and drink are often part of that enjoyment. Finding balance when you are out of your routine eating, traveling, or visiting family is hard but definitely doable when you have a plan and set goals. Remind yourself why you exercise and eat healthy. Remember how you feel when you don’t hit your health goals. I hope you enjoy the food pictures from “around the world”. If you always wanted to explore different cuisine from various regions, Epcot’s Wine and Food Festival I would not miss! Happy Birthday Shawn and Tracey my favorite foodie family!

Cheers,

The Dietitian Dietitian

Free Nutrition Weight Loss Boot Camp in Kennett Square

So excited to announce this:

Get the info you need to lose weight and eat right! Babysitting and a light meal provided during nutrition class.

Tuesdays, starting April 7th - April 28th
6:00 p.m.-6:45 p.m. Nutrition Boot Camp
6:45 p.m. to 7:30 p.m. Jump Start Your Fitness*

Located at
Kennett Masonic Lodge
121 W. Cypress Street, Kennett Square


REGISTER TODAY, SPACES FILL QUICKLY!
Call 484-680-5366 or email jennifer@kennettnutrition.com

My Inner Warrior

To date, I am positive this summer was the most unhealthiest I have been since college. I cringe admitting the truth of my sloth like eating and lack of consistent physical activity. As when all weight starts climbing up, we had a major life change in our family. My husband tells me this summer he is going to pursue becoming a principal, which means his glorious summers home with us will be ending all to soon. As a family, we decide to take an adventure every other week that summer.  We ate our way through small beach towns in  New Jersey, Delaware, Maryland and North Carolina. I'm not going to lie it was simply amazing eating anything that looked delicious and local to the area.  My wine glass was full must of the nights, another item that creeps up the lbs.  There was some sort of nutritional balance and activity, but not my normal eating healthy 95% of the time. I found myself on the last day of July rushed to medical care with a ridiculous fever and kidney infection.  My primary care provider's statement still haunts me, "you ran your body and your immunity down, you just need to eat better and take care of yourself."  Me! The Dietitian! My respected and intelligent doctor is telling me to eat better.  It was like a punch to my stomach. I was...devastated. How can I be a role model if I made myself sick!

That night I vowed to come of off this vacation lifestyle and poor eating habits. I thought of my mom and her recent heart episode this past year. Not only did I want to motivate myself to be healthier but I wanted to motivate her.  I Googled 10 K races and where my mom lives in Rehobeth Beach. The Rehobeth Beach Half and Full Marathon December 6th, 2014 glared back from my search. That's it! I can run the half marathon 13.1 miles, what a great exercise goal! I told no one in my family, only one patient who himself set a similar large goal.

Using the Nike Running app, I set my goal for 13.1 miles for December 6th.  Every week that clever little app had me on a running plan. Each week were a few small runs and a long run on the weekend. My first 3 mile long run was horrible. I thought I was going to die.  Then something happened and my inner warrior came out.  I ran the 3 miles and then kept going. I went to 6 that day.  The next days I ran about 3-5 miles, up hills, on a treadmill, and through the town of West Chester. I got the running bug. The cars with stickers such as Runner Girl, 13.1, and 26.2 I now officially got it.

My eating was balanced and I enjoyed the extra 3 whole grain or fruit servings the day before my long runs.  My weight and own body image was comfortable.  Running allowed me to eat more and feel good.  By October I was at 18 miles on my weekend long runs and I upgraded to the full marathon.  My mom even started walking more! Then life happened. My sweet six year old became severely ill the week before Halloween.  Nights became praying sessions with my husband that our sweet girl would be okay.  Routine and exercise went out the window. Meal planning for the week was a distant memory. I skipped long runs to monitor breathing treatments and slept in the morning recovering from our tough nights.

By mid November, I contacted the race organizer, (Mary Beth you are the most amazing race director!), and changed my bib to the half marathon. I had no doubt I can run 13.1 miles at that point. It was disappointing not to reach a goal I set, but I was relieved and confident about running in December.  When I got on the scale the weeks before the race, I was shocked my weight and body fat sky rocketed.  Apparently stress eating got involved during this time.   For those of you who aren't runners, gaining 10 pounds a week before the race, will completely kill your race time.  AND IT DID, BY ALOT.



I'm still running and ran almost every day on vacation.  My weight is not back to where it should be, but it is just a number. The important factor is I feel good and am back to healthy meal planning.  I froze a bunch of meals in case "life happens" and I can have a few days out of the kitchen.

As with most people, the arrival of a new year has cemented my health goals and I am ready to bring out my inner warrior gain.  My question to you is, will your inner warrior come out? Need help?  Meet me for a run:)

Cheers,

The Dieting Dietitian

Left over quinoa and bananas

Have you ever made quinoa and it tripled in portions? Stuck with my leftover quinoa, I got creative. Take small portabella mushrooms, a red onion, a yellow pepper and add chopped to quinoa. You can toss this cold over arugula, spinach or kale for a quick and filling lunch.

My fav was tonight I took Boston lettuce leaves, refried vegetarian beans, the quinoa mix and topped with Giant brand mango salsa (super low calorie...great with cucumbers). The pic below made 3 wraps which was under 300 calories, 2 carbohydrate exchanges and 1 1/2 oz of lean protein. Pics of food found at http://www.pinterest.com/dtownnutrition/ 

We needed something creamy, cold and sweet so we added 1 frozen banana, 1/3 sheet whole grain graham cracker and blended until creamy, topped with 1 tsp dark chocolate syrup (140 calories of basically fruit!). I challenge you to add peanut butter and try other fruits with this fab dessert! Pioics of food at http://www.pinterest.com/dtownnutrition/.http://www.pinterest.com/dtownnutrition/

Cheers!

The Dieting Dietitian 

The marriage of exercise and diet

I am often asked by patients, "which is more important to focus on exercise or what I eat?".  My answer every time is "the marriage of exercise and diet".   You can exercise every day, getting your heart rate in the target zone for about an hour, complete strength training such as planks and lifting. But, you can still have excess weight and fat around your waist if you eat a diet high in calories coming from refined carbohydrates and unhealthy fats. Why?  All you are doing is burning off excess calories and possibly spiking your blood sugar.

A diet balanced with about 50% carbohydrates is important for fuel to support your daily activities and exercise plan.  The carbohydrates should be from whole grains such as quinoa, brown rice and oats, fruits, low-fat dairy, and vegetables (including starchy vegetables such as beans, peas, corn, potatoes, and cassava). Only about 20% of your calories should be from lean protein sources, including low-fat dairy, nuts, beans, fish, chicken and meat alternatives like tofu. Last, 25-30% of calories should come from healthy fats, such as salmon and tuna, nuts, seeds, plant-based oils, and avocado.

When exercise and a nutritionally-balanced diet is married, positive results are seen as early as 1-2 weeks! Of course, the summer brings many unhealthy foods including fruity high sugar alcohol beverages (hello margarita and mojitos), fat laden macaroni/potato salads, processed meats in hot dogs, and boardwalk treats. Life is meant to be enjoyed and to be "tasted".

 Follow the rule of eating 95% healthy majority of your day and you will be fine.  You should not feel guilty about having a boardwalk treat, that is what our summers are all about in the Northeast!  Remember to also enjoy our other summer treats, such as riding a bike on the boards, walking in the sand for miles, swimming, gardening, hiking,  etc. (there are so many great summer activities!).

As always, we are here to help you marry exercise and diet!

Cheers,

The Dieting Dietitian

Jen

Sometimes you just have to breathe

Happy Spring! 

For us Northeasters it has been the winter that killed healthy eating and exercise routines everywhere!  If you didn't meet you health goals, MOVE ON! Sometimes you just have to breathe, accept the past and grow with the future.  This  past year has brought on difficult challenges (fractured back, cancer, and a new home-of which I am recovered and healthy now!).  While I had times where eating healthy didn't matter (hello Twix, Twizzlers and pretzel bags), I learned that keeping an exercise routine kept me sane (even if it was the physical therapy stretches three times a day). Over time, I found I became stronger and can do more physical activity.  It was like starting from scratch in terms of exercise, but I kept with it, tracked my progress and reminded myself to breathe. Even when I felt like my body failed me, I used daily reminders to stay focused.  My favorite was keeping a dry erase marker on bedroom mirror and keeping motivational quotes or even simple ones (you are beautiful, smile, small steps lead to giant leaps, etc).  It was  great way to remind myself weight is just a number and I can count successes in other ways (I ran 3 miles in fabulous time)!

I'm loving the great weather this past few weeks and find it a great opportunity to walk outside.  Don't have a buddy to walk with?  Join us on Thursdays from 7-8 p.m. we have started "Walk and Talk" . A fun and inexpensive program that will keep you accountable to your health goals and keep you moving!  Call us to register!

I'm still trying to get back to my target weight, but have learned that I'm stronger than that number.  I can do a plank for over 3 minutes....never could do that before!  STRENGTH = HEALTH

Cheers,

The Dieting Dietitian

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!


Cheers,


The Dieting Dietitian

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!

Cheers,

The Dieting Dietitian

Fall Schedules and Meal Planning

Well it's official. I am a football widow again. Goodbye to the nights that my husband was home for dinner and weekends as a family. In addition to my husband's schedule I have taken on a new cardiovascular project at the hospital, teaching 3 classes at the University, and of course, my favorite activity, running Downingtown Nutrition. Many of our nights have only an hour to spend with family, so I do not want to spend my time cooking/prepping or cleaning! A few of my clients asked how to eat healthy when I am so busy, so here it goes:

Sundays: It's the one family day that I take time to cook. Perhaps that's from my own Italian background, but Sundays were all about food and family (sorry not football-which my husband can't believe!). I roast 1-2 pans of vegetables using spray olive oil and a little sea salt and black pepper (all the parts of the vegetables that I can't use I store in the freezer for broth, which enables me to save all the nutrition of the produce). I cook what ever vegetables that are in season, my favorite right now is cauliflower, garlic, onions, broccoli and sweet potatoes. Once this cools I wrap tightly in the fridge, it stays good until Wednesday. Last week, I took the cauliflower and garlic put it in a food processor and made soup. It made 4 cups of soup (all under 60 calories) which I froze and had for lunch with my salads and sandwiches.

I made turkey meatballs and tofu sausage in the crock pot, which were ready later in the day. I also have 2 servings frozen for later in the month which I will add to whole grain pasta and vegetables when I need a quick meal.

Last, I prepped all my veggies and lightly breaded the halibut for fish tacos the next day.

Mondays: I have barely an hour in the evening with my family on these days, which stinks, so I want to spend as much time as I can with them. I make the tacos which takes 6 minutes on top of the stove. Berries and sugar free pudding are for dessert.

Tuesdays: This is actually my "test kitchen" day which I experiment with. It's actually not cooking for the family, since you never know what product I will end up with! This week it was flax seed walnut pumpkin muffins made with whole wheat flour and pureed spinach. Actually pretty fantastic, since they were delicious, high in fiber and low in fat. We had them for breakfast with our milk the next day!Even the little ones begged for more!

Wednesdays: I'm working in the AM with young kids at a daycare, then in the community running a federal project and later at the University. I'm done when I get home. I hit a grocery store, get a rotisserie chicken and heat up my veggie mix. Dinner is done! I always end up steaming green beans with this too. As long as you do not eat the skin, its a really healthy meal. I save the leftover chicken, if any, and all the parts of the chicken go in the freezer to make broth when I have time.

Thursdays: Thursdays are actually like my Saturdays, I'm always off from having to be somewhere. I make broth from the rotisserie chicken and veggie parts, skim the fat off, add celery, carrots, escarole and whole grain pasta (abc's right now from Wegmans mostly due to the 2 and 4 year olds). Once in a while I add the Goya small white beans in it with the chicken. My kids don't seem to notice the beans when they are small, so its a way I get the beans in! If you use canned beans, please make sure you rinse them off so you do not eat the sodium.

While this is happening I'm taking chickpeas or soybeans and roasting in a oven at 425 for about 35-45 minutes until crisp. I save these for the week, throwing them on salads or just to eat as a post workout snack. Soup gets served this day with whole grain crackers.

Fridays: Easy! Whole wheat nan bread, low fat cheese, sauce and veggie pizza. Sometimes I saute onions, garlic, artichokes, kalmata olives and red peppers and add this with shrimp on my pizza (under 400 calories for the whole thing and its a big piece).

Saturdays: Take out! We are human! My favorite places are Amani's BYOB in Downingtown and Harvest in Glen Mills.But if we are saving our dollars or the kids are not acceptable in public we will grill a flank steak or tuna and have a salad (with wine of course!).

So that's the fall version of my meal plan. I change it up as much as I can, keeping different recipe books and magazines in rotation. Additionally, I always let the kids pick a new fruit or veggie to try for the week. It keeps them engaged at the store and brings them in the kitchen to help!

That was just dinners, lunches are either left overs, salads with the roasted nuts, yogurt and fruit, soups, and veggie based sandwiches with hummus.

Hope this gives you at least one idea towards eating healthy this fall!

Cheers,

The Dieting Dietitian

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