Lifestyle Nutrition Consulting

There is a HUGE difference between knowing what nutrition is and actually taking in good and adequate nutrition. While the more recent focus has been on protein, protein, protein, people have begun to forget about the importance of a well-rounded diet.  A well- rounded diet is one that is adequate in all food groups and takes into account serving sizes based on calorie needs. It's not a one size fits all, but individualized to each person's needs based on their gender, activity level, age, medical concerns, and goals! One of the first things to go when people are trying to lose weight and/or increase their protein intake is FRUITS AND VEGETABLES. These foods are rich in vitamins, minerals, phytochemicals, and antioxidants. Eating (or exceeding) the recommended amounts can reduce or eliminate chronic diseases. Fruits  contribute folate, Vitamin A, Vitamin C, Potassium, and Fiber Vegetables  contribute folate, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Magnesium, Potassium...

Did you know that you can actually take too much of vitamins? It is a common myth that you just pee out the excesses. Not only is it financially wasteful to take in more than you need of certain vitamins, it can also cause harm to the body. There are two main types of Vitamins, fat-soluble  and water-soluble. Fat Soluble Vitamins:  Vitamins A, E, D, and K are stored in your body's tissues. These are more likely to cause harm if take in greater than recommended doses, because they can more easily accumulate in the body. Upper intake levels are set to indicate the maximum amount that can be consumed without harm. We call these Tolerable Upper Intake Levels.  Tolerable Upper Intake Levels   are determined by the Institute of Medicine. They are Dietary Reference Intakes that  determine  the highest level of  sustained  daily nutrient consumption that is considered to be safe for, and cause no side effects in, 97.5% of healthy individuals. Water ...

Every day people reach out to the internet looking for the next big thing to cleanse their bodies of impurities or lost those extra pounds. They are looking for that miracle pill, that fat-burning concoction, or that amazing new fad diet. They want to have more energy, more vibrant skin, feel better, and look better.  Most of these do not live up to the hype that they promise. The can be expensive, dangerous,  and leave people with worse problems than they started with. How do you spot if something is too good to be true... Does it promote less than 1200 calories per day? Does it stress 1 or more "magical" foods or supplements? Is it expensive? Does it claim fast weight loss of  greater than 2 pounds per week? But, we need to detox...right?  Actually the human body was set up to constantly detoxing. The liver filters out toxic substances found in food and drink to stop them from entering the bloodstream.  The kidneys filter the blood and eliminate toxins th...

Everyone is talking about Vitamin D these days, they even added it to the new nutrition facts on food labels. So, what is it, why is it important, are you getting enough, and how do I get more? What is Vitamin D? Vitamin D is group of fat soluble vitamins that can be obtained from certain foods as well as the sun. These vitamins are known as  calciferol (vitamin D2) and cholecalciferol (vitamin D3). Why is Vitamin D Important? Vitamin D plays many important functions in our bodies, most importantly, it help with the absorption of  Calcium and Phosphorous. These help keep our bones strong. Vitamin D may also protect from or treat several conditions including:    Heart disease High blood pressure Diabetes Infections Some types of cancer (colon, prostate, and breast cancers) Are you getting enough Vitamin D? The amount of Vitamin D needed varies by ages, but the Recommended Dietary Allowance is between 400-800 I.U. per day. These are amounts we should strive for each da...

 According to statistics from the Centers for Disease Control and Prevention, Americans consume an average of 145 calories per day from Sugar-Sweetened Beverages. That is 53,000 calories per year. Which could add an extra 15 pounds of unwanted weight per year!! The consumption of extra sugar cause these consumers more likely to develop health conditions such as obesity, diabetes, heart disease, kidney disease, and tooth decay. Sugar Sweetened Beverages are any liquids that are sweetened with added sugars. These include Regular sodas, fruit drinks, sports drinks, energy drinks, sweetened water, and even coffee or tea that has added sugars.  Sometimes the sugar in these drinks is under a "hidden name:" High-fructose corn syrup Fructose Sucrose Dextrose Honey Corn Syrup Syrup Cane Sugar Sugar Here are some great changes you can make instead of those sugar sweetened beverages Choose Water  - it's best for quenching your thirst and exactly what your body needs Lacking Flavor? ...

In order to answer this question, let's first define what lifestyle change is.... Lifestyle changes include a change in habit and lifestyle. Your lifestyle is the way you live. It is the choices you make on a daily  basis.  So, it is probably safe to say that your current Lifestyle Choices impact your health in positive or negative ways.  Most people look to diets to help reverse these negative impacts on their health in hopes that they will have better outcomes that they had before.  Most diets consist of changing your eating habits  temporarily. Diets generally focus on food intake  to promote a certain outcome -- commonly weight loss -- before returning to your previous eating habits.  The difference between a diet and a lifestyle change is consistently making choices that become habits that are healthy and promote long-term weight control and health.  Lifestyle changes incorporate what you eat along with other factors that affect weight ...

Meal Planning is defined as: T he simple act of taking some time to plan any number of meals for the week,  day,  etc. There are many favorable reasons to plan out your meals in advance. From trimming your waistline to reaching your nutritional goals, meal planning increases your chance for success. WHY IS IT IMPORTANT? 1. Time Meal planning helps alleviate stress. Pre-planning for busy nights, heartier breakfasts, and time saving lunches are definitely some benefits. Spending a little extra time prepping, allows for more time later. Work smarter, not harder.  2. Money No one wants to throw money away and meal planning can help with this. Buying items in bulk, reduced grocery store trips, and cutting down on food waste can be huge money savers.  3. Health If you wait until you are overly hungry to eat, you tend to eat more. Having a healthy planned meal at your fingertips eliminates this issue. Meal planning allows for meals that are the correct amount of nutrie...