Lifestyle Nutrition Consulting

So, you have set a new and exciting goal! That's amazing! Good for you! The first week seems great, there is a couple of obstacles, but nothing you cannot overcome. Week two comes and you completed most of the things you set out to do! Woo hoo! You are incredible! Then, week three approaches and life happens... those healthy habits you have started just go flying out of the window. Week four comes and goes and you feel guilty for not being better at staying motivated. Has this ever happened to you? What are some steps that you can take to make sure this does not happen again? START WITH GOAL SETTING People generally have some common goals: get fit, lose weight, eat better. But the first step to reaching those goal has to be more than a desire. We have to put some thought into them 1. Identify your main priorities        Lose weight, be more active, gain muscle, include certain food groups you once avoided 2. Do not be afraid to tackle multiple goals 3. Know your moti...

  Let's Talk About Exercise Most Registered Dietitian Nutritionists are not certified fitness professionals, but we do know the value of exercise. There is a train of thought from many people that you can focus on food or exercise, but you do not have to focus on both. This is incorrect logic.  How Much Exercise is Needed? The US Department of Health and Human Services, recommends that adults get at least 150 minutes of moderate-intensity aerobic activity each week. Plus 2 days per week of resistance training. Moderate intensity activity means that you can tell you heart rate is elevated, you can talk but it is difficult to sing.      Examples of moderate intensity activity include:       Brisk Walking, Bicycling, Dancing, Yoga, Vacuuming With vigorous intensity activity you will not be able to speak more than a few words together at a time. The recommendations for vigorous intensity activity are only 75 minutes per week to provide the same b...

A question that I am asked a lot is, "Should I buy Organic?" The answer to this question is not black and white. Some families struggle with getting their children to even consume vegetables. Some individuals are limited by income. However, many are ready to take this next step in a healthier lifestyle.  First of all, what is the definition of organic? "Organic" is a designation to certify foods that were produced without synthetic chemicals or fertilizers, genetic engineering, radiation or sewage sludge.  The Environmental Working Group (EWG) is a non-profit organization that was founded in 1993. Each year, the EWG analyzes test data regarding the pesticides in foods from the United States Department of Agriculture(USDA). The USDA completes this testing after washing, peeling, and scrubbing the produce. From there, EWG ranks the pesticide contamination of 46 popular fruits and vegetables.  Approximately 70% of non-organic fresh produce contains chemical pesticides...

  Which Sweetener Do I Choose? There is so much mixed information out there on the use of white sugar, natural sugars, artificial sweeteners, and the new age sweeteners like monk fruit, coconut sugar, and stevia. How are we supposed to know what is okay for our bodies and what is harmful? White Sugar       Sugar is made from sugarcane juice. When the moisture is removed, it begins to                crystalize. The refining process removes the molasses from sugar and any nutrients            that come along with it. Natural Sugars Fruits are an example of a food that contain natural sources of sugar. They also contain fiber, vitamins, minerals, and antioxidants. Maple Syrup does not contain preservatives or additives. It is high in antioxidants and minerals (calcium and zinc). It is also a prebiotic. Prebiotics help maintain healthy gut bacteria. Honey contains amino acids, antiox...

Fiber is something that most people do not give a second thought.                      What exactly is it?                      Why is it so important?                      And are you getting enough?                    How can you include more fiber daily? Fiber is a type of carbohydrate that is naturally found in plant-based foods. It cannot be broken down like most carbohydrates. While it is not digestible, it provides some very important health benefits if consumed in adequate amounts. These benefits include: Relieving and preventing constipation Reducing and improving diverticular disease Reducing Total cholesterol, LDL "bad" cholesterol, and increasing HDL "good" cholesterol Reduced risk of Type 2 diabetes and improved blood glucose co...

With the recent surge in IgG Food Panel Testing, I think it is time we look at the differences in some common terms. Are these tests the real thing or a real money making scheme. The terms allergy, intolerance, and sensitivity has been used interchangeably for some time, but allergies are quite different from intolerances or sensitivities.  With food allergies , one's body has an immune response to the food, this can be a dangerous situation. With intolerances or sensitivities, one's body may just not be absorbing the food properly. While this may be uncomfortable, it is not dangerous.  Food allergies occur in 6 to 8% of children under age 3, some children do outgrow their allergies as they get older. Food allergies also affect up to 3% of adults. Symptoms of a food allergy can range from mild (like tingling in the mouth) to life-threatening (like anaphylaxis). Food intolerances are different because they simply do not involve the immune system. They are  usually due to a...