Author Archives: carusoblogger

Intermittent Fasting: An RDN’s Perspective

Intermittent Fasting has been getting a lot of attention in recent years. Those following this diet alternate between periods of fasting and periods of eating without limitations. This diet does not focus on healthy food choices or healthy eating habits in any way. It’s all about timing.

I’m just going to say it like it is.

Because you just have got to know The Truth.

There are no shortcuts or magic pills when it comes to long lasting weight loss. None.

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If something sounds too good to be true, guess what? It is!

Over the years, so many diet fads have surfaced, gained popularity to the point that people swore by them, and then (with all their “magical” powers) disappeared! Ever wonder why?

Aside from potential health complications that may be associated with some of these fads, the fact is that they are simply NOT SUSTAINABLE.

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The only way (you heard that- the only way!) to lose weight safely and effectively for the long haul is to reduce the number of calories you eat, make healthy food choices, and be physically active.

This is not always as simple as it sounds, for other factors in life can stand in our way. That is why help is out there! You are not alone!

Let’s discuss intermittent fasting and the potential risks and benefits associated with it. Of course, people see some positive results- otherwise this “diet” wouldn’t have gained its popularity! However, the cons triumph the pros, as per scientific evidence.

The Hypothesis of Intermittent Fasting

When you don’t supply your body with the nutrients it needs for its daily energy, it will be forced to resort to utilizing the energy it has stored- fat! To prevent the body from going into ‘starvation mode’ (where the body works to conserve all energy stores and weight loss comes to a standstill), this diet suggests that you constantly flip between eating and fasting.

The reason people are drawn to the diet is that without changing the foods or portion sizes one is accustomed to, one can hope to shed some pounds and extra belly fat.

And sometimes, they do.

Essentially, these dieters most probably are eating less calories on this diet, so they most probably will lose some weight. (Remember, cutting calories= reducing weight.)

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So, why don’t most Dietitians support Intermittent Fasting?

  1. A) A theme that we cannot stress enough is avoiding diets that are not sustainable! Often, when a person loses a lot of weight on hard-to-sustain diet, as soon as they resume to normal eating habits, they gain back the weight. And some. And some more. Emotional eating issues then arise because of unnecessary restricting.
  1. B) This diet focuses on the timing of food intake, but not the quality or quantity of it. Doesn’t something smell a little bit fishy about being on a diet that allows you to eat a bucketful of fried chicken, 10 pints of ice cream, 2 gallons soda, 5 servings of fries, (okay, you get the picture…) in one day and then fast the next day to ‘cancel’ it all out?!

A true healthy lifestyle focuses on proper food choices and portion sizes. Losing a few pounds because you starve yourself every other day does not constitute living a healthy lifestyle, and in fact, can put your body in a state of stress, leading to further medical complications.

This is especially dangerous when a person goes off the diet (because of the sustainability- see point A), they may continue eating the foods they are used to, in large quantities.

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Here is the truth.

  1. C) Ideally, when fasting, the body will use fat stores as a source of energy. However, studies have shown that it’s not only fat stores that get used- it’s muscle stores as well.

Seeing the numbers drop on the scale may be encouraging, but how does it feel to know that the weight loss is coming from muscle loss?

Furthermore, the more lean muscle mass a person has, the easier it is for them to lose weight. Losing muscles mass can negatively impact a person’s metabolism and inhibit plans of future weight loss. The more muscle you have, the more calories you burn sitting down…therefore, the more weight loss you see just from keeping your muscular composition!

If you aren’t convinced yet, we’ve got some more reasons coming!

  1. D) Intermittent Fasting can cause one to have an unhealthy (pun intended!) relationship with food. During the starving periods, one’s thoughts will quite often revolve around food. During the eating periods, they tend to overeat.

 

This pattern can cause a person’s thoughts to be fixated on food. Unfortunately, this relationship with food may not simply disappear when the diet is discontinued.

  1. E) Studies have found that intermittent fasting can lead to insulin resistance, placing people at a greater risk for diabetes.
  1. F) Some studies link fasting the production of free radicals in the body. This oxidative stress can raise one’s risk for serious health complications such as cardiovascular diseases, cancer, and neurodegeneration.

If you still want to try out this diet, ask yourself: Are you simply looking for an easy way to achieve weight loss?

Schedule an appointment at Caruso Physical Therapy and Nutrition and we will develop a personalized weight loss plan that will work for you. It will be achievable and sustainable.

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We’ll make sure you don’t spend hours on end, tummy growling, dreaming about the bucketful of fried chicken you’re going to break your fast on.

Call 609-738-3143 to see how we can help you!

Malky Shafran, Dietetic Intern

University of Northern Colorado Distance Dietetic Internship Program

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

References

https://www.medicalnewstoday.com/articles/321864.php

https://health.usnews.com/health-news/blogs/eat-run/articles/2017-08-07/what-are-the-potential-risks-of-intermittent-fasting

https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/

To Soy or Not To Soy?

Soy has been a hotly debated topic for quite some time.

Some articles will praise the benefits of the legume, while others warn not to touch soy with a ten-foot pole. Having so much research at our fingertips is amazingly helpful at times, but it can be overwhelming and confusing when the research from various credible-looking sources seems to contradict one another.

So, for the million-dollar question, should we eat soy or not? Is it beneficial or harmful?

soy question

The short answer is yes, you should eat soy. It is beneficial for you.

Clearly, we’re not going to leave it at that. We’re not here to give you black and white guidelines about what to eat and what not to. We want to explain why soy is good for you and explore why it has gotten a bad rap out there.

So, for the long answer….

Benefits of Soy

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  • Soy is a great source of protein that is naturally cholesterol-free and low in saturated fat. This sets it apart from animal proteins, which tend to be high in saturated fat. Since high intakes of saturated fat have been linked to cardiovascular disease, replacing animal proteins with soy proteins reduces one’s risk of heart disease.

 

  • Compared to other beans, soybeans contain a much smaller percentage of carbohydrates and a larger percentage of protein and fat. This is especially helpful for diabetics. A ½ cup of shelled edamame (green soybeans) contains 120 calories, 11 grams protein, 2.5 grams fat, 13 grams carbohydrates, and 9 grams of fiber.

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  • The protein in soy is a complete protein, which is often not the case with plant-based proteins. This means it contains all 9 essential amino acids that the body cannot make on its own. This is a great source of protein for vegetarians who may struggle to get all the amino acids at one sitting! 20 amino acids=1 protein gram. Therefore, by getting the 9 essential amino acids within our food, therefore, our bodies can form a complete protein.your body makes the other 11 amino acids.

 

  • Soy foods such as edamame (green soybeans), black soybeans, soy nuts, soy flour and tempeh are a good source of fiber. Increased fiber intake has been proven to have gastrointestinal benefits, can reduce cholesterol, and lower one’s risk of developing heart conditions.

 

  • Soy foods contain polyunsaturated fats- your omega 3s. Consumption of omega 3s has been linked to improved cardiovascular health.

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  • Soy foods are rich in vitamins and minerals such iron, zinc, potassium, calcium and B-vitamins. They also contain antioxidants, which have been proven to impart numerous health benefits.

 

  • Soy contains isoflavones, which have been associated with reduced bone loss in postmenopausal women and prevention against certain cancers.

 

It is important to note that the above benefits are associated with whole soy products such as soy beans, tofu, tempeh, soy nuts, and soy flour and NOT with derivatives such as soy protein isolates or soy isoflavone supplements.

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So, why all the negative soy talk?

There have been research studies that concluded that soy is a dangerous food to eat. Evaluating a research article is extremely difficult because there are so many factors that play into each experiment.

Was the research conducted on animals or humans? What type of soy food is being studied? Were the participants of a certain ethnicity? What else were the subjects eating or doing throughout the study? Could there be other confounding factors?

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Clearly, relying on one isolated study is not enough to determine risk factors. Researchers have found that animals metabolize soy differently than humans do. Many of the studies linking soy to negative effects have been conducted with animals. They have also found that consumption of whole soy products is associated with health benefits, but the benefits to soy derivatives, such as soy isoflavone supplements, is less known.

One of the biggest scares about soy is its  association with cancer. According to the American Cancer Society, consumption of soy may actually protect against hormone-related cancers such as breast, prostate, or endometrium cancers.

The fear is based on the fact that soy contains isoflavones which have estrogen-like properties. However, it is because of these isoflavones that soy can actually protect against cancer! The estrogen in the body is linked to feeding the cancer in the body, so the isoflavones can actually block their effects by binding to the estrogen receptors in the body.

Think of the estrogen like a key which binds to the estrogen receptor, the keyhole, and causes negative effects. Now imagine a very similar key, the soy isoflavones, comes and fits into the same receptor, leaving the harmful estrogen without a place to bind and impart negative effects.

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Another concern regarding soy is its potential to cause feminization in men by increasing estrogen levels and decreasing testosterone levels. There have been two studies published that led to this concern. Taking a deeper look into the studies reveals that the amount of soy isoflavones consumed by these men was 360 mg, a number 9-fold greater than the average soy consumption in older Japanese men, who have been reported in the studies noted below to consume more soy than the average American!

So yes, in excessive amounts, soy may have negative effects on male hormones. However, in more moderate consumption, such as 150 mg soy isoflavones per day, soy does not show to have any negative impacts on male hormone levels.

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Much research has been conducted on soy and various health conditions and disease states. If someone has a specific health condition, they should talk to their doctor or find research-based articles from reputable sources that discuss how soy can impact their specific condition.

In conclusion, navigating through the soy talk is quite a task. The main takeaway is that moderate consumption of whole soy products is completely safe and may even have beneficial effects for the average person.

So please, enjoy that tofu you were planning on eating for dinner tonight!

tofu dinner

Malky Shafran, Dietetic Intern

University of Northern Colorado Distance Dietetic Internship Program

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

Resources:

http://www.aicr.org/patients-survivors/healthy-or-harmful/soy.html

https://my.clevelandclinic.org/health/articles/17491-soy-foods/benefits-of-soy

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188409/

https://www.cancer.org/latest-news/how-your-diet-may-affect-your-risk-of-breast-cancer.html

https://www.hsph.harvard.edu/nutritionsource/soy/

Children Asking to Eat Vegetables? We Can Make it Possible!

We care so much about our children’s mental and physical health. We ensure they receive a proper education, have friends, enjoy life, and so much more. We bring them to pediatricians, dentists, optometrists, specialists, you name it! It’s time to add dietitian to the list.


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So you’ve bought a new car. Congrats! Right from the start, you bring the car to your most trusted mechanic for maintenance, oil changes, and any other issues that arise. When the car signals it’s low on gas, you make sure to fill it- but, hey! Gas is expensive! The garden hose should do a fine job, shouldn’t it?

Anyone with their head screwed on straight will tell you that in order for your car to run properly, you need to fill it with a specific type of fuel. That’s pretty understandable.

Food is the body’s “fuel” and just like a car can’t run on water, our bodies need to be fueled properly. There’s no age or stage in life in which the type of fuel you fill yourself with doesn’t matter! Constantly fueling your body with healthy foods, proper portion sizes, and adequate hydration is the best way to “drive” down the road of life. I’d say, that’s pretty understandable.

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Dietitians aren’t only trained to help you lose weight or coach you on proper eating in the presence of a complex medical condition. Dietitians help their clients create healthy lifestyles for themselves. They empower their clients to make sensible choices that will leave them feeling healthier and happier. They teach them how to fuel their bodies in the best way possible.

So yes, we can make your children excited to eat vegetables. How? Because we are TRAINED in helping to bring out SELF MOTIVATION. Wouldn’t it be nice to not have a screaming match every time something green is on the plate?

kid eating veggies

Children and young adults are in their formative years. One cannot compare the amount of work needed to create a new habit to that of breaking an old, bad habit. Giving your child the gift of proper nutrition education is a gift that will last a lifetime. It will grant them both a healthier childhood and a healthier adulthood.

Some adult clients need to spend years undoing the damage that their childhood eating and physical activity habits have left them with. Being able to prevent those challenges from occurring is truly a gift for life.

Adults with emotional eating have been found to always be traced back to their childhood…wouldn’t it be wonderful to prevent this lifelong battle for your child before it even begins? We can develop  a healthy relationship with food for them.

emotional-eating

Many parents work to supply their children with nutritious foods and try to impart healthy eating habits on them. Unfortunately, they have a lot going against them. Children are greatly affected by peer pressure, persuasive advertising, and more.

Very often, hearing advice or “rules” from parents is not as well-received as hearing it from a professional would be. As a parent, when so much discipline is already of expected of you, leaving this lifestyle coaching up to the professionals will be a nice ‘break’ for you. A BREAK?? WOW! YOU deserve it!

mom relaxing

Sometimes, it’s hard for children to reveal sensitive things about themselves to their parents due to embarrassment, fear of disappointment, and ultimately, just fear of discipline.

In fact, Olivia Caruso, Registered Dietitian and Owner of Caruso Physical Therapy and Nutrition, brings her children for routine counseling with Michele Wroblewski, Registered Dietitian Nutritionist in the office.

Olivia certainly has the knowledge to counsel her own children, but prefers them to enjoy the benefits of meeting with a dietitian (who isn’t their mom!) to receive the tools they need to lead a nutritious life. She feels that these meetings give the matter a true sense of importance and have truly enriched her children’s lives.

So many things in life are out of our hands. Now’s the time to empower our children to take their health into their own hands. It’s time to show them how to properly fuel their bodies. It’s time to give them the everlasting gift of proper nutrition.

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Call 609-738-3143 to schedule your child’s nutrition counseling session today!

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Malky Shafran, Dietetic Intern

University of Northern Colorado Distance Dietetic Internship Program

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

This Nurse Got Her Life Back, Thanks to Caruso PTRD!

Twelve hour shifts dealing with emergency after emergency as a nurse in a hospital left me drained. I got used to being a walking zombie. I never had time for me, and I was always taking care of others before myself. By the time I HAD the time to take care of myself, I was too tired. I had no energy to cook, workout, or even think about anything that required effort. 

I reached my breaking point when I found it hard to do the things I love. I didn’t recognize myself. It wasn’t until I met Michele that I knew what my life was truly missing.

She changed my life, for good. I’m never turning back!”

HEALTHY-NURSE

Twelve hour shifts, no social life, and chronic fatigue has been a problem for as long as I can remember. I drank more coffee than water. Being a nurse for over 10 years, I was in the midst of my career and did not want to turn any opportunity down at the chance of a promotion. I have one young toddler at home, a husband I adore, and 3 fur children; but we would like to have another child. How could I add an addition to the family if I struggled to find energy now?

I wanted more. More time with my family. More happy days. A better mood. A stronger self. I wanted to feel as unstoppable as I was on paper. I tried so many ways to increase my ability to be super woman. I tried caffeine, every diet and pill under the sun, good mood foods I see on the internet, but NOTHING worked! Dr. Google did nothing for me.

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I was complaining to a coworker one day about my struggles with my current health, and that’s when she said, you HAVE to call Michele, she will take care of you! She listens, caters to your crazy life, and will give you everything you need to get what you want.

At this point, I had nothing to lose. Besides, I know as a nurse who has a vast amount of knowledge in the health care field, Registered Dietitians are the nutrition experts. They are the only professionals licensed to provide any nutritional advise. Michele is a Registered Dietitian Nutritionist as well as a Certified Exercise Instructor; I knew she was someone I could trust!

So I took a leap of faith.

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She was able to accommodate my crazy schedule. Not only that, but I gained so much knowledge about how I could see results WITHOUT following crazy diets, meal replacements, and quick fixes that I knew were not the answer for me. I wanted to change my life, not just see fast results. We created a plan that was realistic, fit my day to day routine, and enabled me to include a few of my favorite things without hindering my results! I would never to be able to live without cheese or wine, and she made it happen for me!

In addition, she has helped me with my toddler’s picky eating (and my husband’s!) Ha! I am so happy that we can have our whole family on the same page.

Now that I see how much energy I feel, and how I have been able to cut my caffeine intake from 48 ounces or more, down to only 2 cups a day, IF that, I know this is something I will never turn my back on. I can’t stop smiling!

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The best part was her services were covered by insurance.  That took the financial burden off my shoulders. With flexible hours, I was able to make an appointment at a time convenient for me!

An opportunity to regain your life.  An opportunity to lose the weight and feel great again with minimal expense. The opportunity to get the whole family healthy.  Due to our customized approach spots are limited, act now to ensure we have a spot for you!

Schedule your nutrition evaluation to see how fast we can have you living life the way you want to.  Schedule Right NOW to be 1 of 25 people we help this month.  Spots will fill up fast.  Call right now to be one of the 25 we help this month: 609-738-3143

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Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

Even Dietitians Need Dietitians! Insight on Keto

Even dietitians can use a little help from their fellow dietitians!

As dietitians, we try our best to keep up with the latest research to understand how nutrition can play a role in the treatment process of different diseases and illnesses. We participate in webinars, seminars, nutrition conventions, etc. to learn more about the importance of nutrition.

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Unfortunately, not everyone has the time to participate in these types of educational events. Therefore, how else can a dietitian learn about new findings in the world of nutrition? The answer is simple: from another dietitian! Dietitians love to learn and enjoy speaking with and hearing from others in the field!

As much as everyone would like to think we are perfect, we are not. We are human, and just like you we are learning and growing each and every day. We stumble, but we practice what we preach and use the tools we boast about to you to seek whatever our goals are in our own lifestyle.

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The perfect example has occurred in our very own office. Recently Olivia Caruso, Registered Dietitian and Owner of Caruso Physical Therapy and Nutrition, came to Michele Wroblewski (me), Registered Dietitian Nutritionist, seeking nutrition information about the ketogenic diet.

The ketogenic diet involves a high fat, low carbohydrate, and restricted protein approach. It is a very calculated process where the individual must consume only a certain amount of grams from each food group. With the proper macronutrient counts, the body will then rely on ketone bodies, from fat, as the primary energy source.

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To the general population, the ketogenic diet is known as another weight loss diet. However, studies have shown time and time again although people may see weight loss, it is because of calorie reduction, not necessarily from being in ketosis. A low fat diet vs. the ketogenic diet have been shown to have similar results in a patient’s weight loss success. However, the ketogenic diet creates much more restrictions, limitations, and the potential for elevated lab values.

Dietitians are familiar with the ketogenic diet, but as part of the nutrition intervention plan for a person suffering from seizures. The ketogenic diet was not created with the intention of weight loss, but to help manage a medical disease, epilepsy.

There is new research being done on the effect of the ketogenic diet and it’s relation to brain cancer. Tumor cells use glucose as their main energy source to be able to create new cancer  cells and grow. However, researchers are testing to see if ketones decrease the rate of a tumor growth because it is a more difficult source of energy for the tumor.  The research is currently in progress and has not published any findings thus far, but hopefully the results indicate a new possible treatment for brain cancer patients.

Fight Cancer with Food

Dietitians have a desire to help others, including their fellow dietitians. We enjoy providing education and guidance knowing it could potentially help others achieve a healthy lifestyle and reach optimal health.

Here was a little snap shot into the reality that we all need accountability, no matter who we are! Let’s stand together to create a healthy lifestyle.

 

 Need more tricks and tips? Call us and come see the nutrition expert!

Michele Wroblewski, RDN

Nicolette Bernabeu

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

Goals Derailed? How to Get Back on Track After Summer

It’s that time of year. Time to let go of summer happenings, and move on to an entire new routine and schedule. For some of us, we may have fallen off of track with social festivities, and therefore, less time prioritizing ourselves and more time indulging in choices that may not be as beneficial for us.

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We’ve all been there. We’ve all skipped our workouts, chosen higher calorie choices, had that extra piece of cake or just one more smore. However, is it time for you to change your routine? Get back on track? Press the reset button to accomplish your goals?

You hear advertisements on the radio about the easy weight loss solution if you call now. You read about the way to burn fat fast on this month’s edition of the world wide magazine, emphasizing the need to lose weight to enjoy the upcoming seasons.  Every advertisement is screaming to you to be at the gym after summer festivities have concluded.

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NEWSFLASH: perfect doesn’t exist.  Fad diets are exactly what they claim to be; they stick around for a while, and then die out because depriving yourself is not maintainable.  Why spend hundreds, even thousands of dollars, on weight loss programs that ultimately will push you right back to where you started in your journey?

Unfortunately, the world of nutrition varies.  In fact, most weight loss crazes that claim to provide fast results are often the least regulated, unsafe methods that have you starving, eliminating food groups, and ultimately, not feeling as wonderful as they promised you’d feel.  Instead, you’re left with headaches, nausea, and cravings that seem unquenchable.

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Put your health in the hands of our Dietitians at Caruso Physical Therapy and Nutrition, for a maintainable, safe, and customized way to get you feeling in control of your weight or healthy lifestyle. We will serve as your springs to hop back into health! I am a Registered Dietitian Nutritionist credentialed by the Commission of Dietetic Registration and am a member of the Academy of Nutrition and Dietetics.

I make it my goal to develop small, measurable goals to fit your lifestyle! Let Caruso Physical Therapy and Nutrition help you achieve your personal health and fitness goals and improve your lifestyle with healthy eating habits through an individualized approach to nutrition.

We address a variety of issues including weight loss, weight gain, sports nutrition, disease processes, and medical nutrition therapy. Due to our customized approach we can only work with 25 people per month at this time and at the time of this email four spots were already taken.

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Saving for upcoming holidays? Nutritional Counseling is covered by insurance, which takes the financial burden right off your shoulders!  With flexible hours, you are able to schedule a time that is convenient for you!

We only have 21 spots remaining. Let us help you help yourself; spring back into the ultimate healthy you NOW! Choose to be one of the 25 people who takes action towards achieving what they have always wanted in life, TODAY!

Call right now to ensure you are one of those 25 people: 609-738-3143.

When you read this, did a family member, friend, or co-worker come to mind? Do you know of anyone else in need of physical therapy or nutrition counseling? Forward this email to share the gift of health and to let them know you are thinking about them!

See you soon,

Michele Wroblewski, RDN, AFAA Group Exercise Instructor, Certified Health Coach

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Road Suite 3

Allentown, NJ 08501

Phone: 609 738 3143

Fax: 609 738 3144

Email: mwroblewski@carusoptrd.com

Do You Feel You or Someone You Know Has an Unhealthy Relationship with Food? Read and Find out!

In today’s social media ridden culture, now more than ever we are being bombarded with images of what society considers the “perfect” body. Society has a definition of “pretty” and “attractive” and it has caused eating disorders to be on the rise, particularly amongst children and teens.

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However, what most people fail to realize is that eating disorders stem not just from unhappiness with appearance. Usually, restriction begins when a person feels out of control. Eating is one of the easiest behaviors to control, which is why I have seen a lot of patients, particularly teens, who struggle with eating disorders and already have pre-existing conditions such as OCD, Anxiety with school, mood disorders, or even unhealthy relationships at home. Typically, when kids feel out of control with their own lives, even with their health, eating disorders can emerge to gain that feeling of control.

So, no, it is not always about the scale. If a family member struggles with another addiction or addictive behaviors, eating disorders tend to occur. Some say that even say that eating disorders are the hardest addiction to break, for we always need to eat.

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The two most common forms of eating disorders are anorexia nervosa and bulimia nervosa. Anorexia nervosa is defined by a number of different signs. Someone would be considered to have anorexia nervosa if they are at least 15% below their ideal body weight, if they have an intense fear of being fat even if they are underweight, having a distorted image of their body and denial of their underweight status.

Anorexia is most prevalent among teenage girls, but absolutely can occur among groups of all ages and genders. Long term health effects of anorexia involve most of the organ systems, due to the process of starvation’s toll on the body. It can also cause bone loss, decreased kidney function and even changes in brain function.

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Bulimia nervosa has a different subset of signs. To be diagnosed with bulimia, the person would have to be binge eating large amounts of food in a short amount of time, feel a lack of control when eating, purge the excess food by making themselves vomit, using laxatives, using diuretics or exercising for an excessive period of time.

A person with bulimia most likely has a self image that is based upon their weight status and not upon their personality or other qualities. Bulimia is most common among college aged women, but again can occur within any age group or gender. Long term health effects of bulimia include vitamin and mineral deficiencies, wearing down of tooth enamel, and long lasting problems with digestion and the heart.

If you do not fit into these two categories, but feel you have an unhealthy relationship with food, there are other subsets on what would classify as an eating disorder. We would refer to these as EDNOS, Eating Disorder Not Otherwise Specified. I have come across patients to exhibit a combination of the different types of eating disorders.

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Another eating disorder that has been on the rise, orthorexia. This involves an unhealthy obsession with “whole foods”, and refusal to eat anything but that. Reliance will start to stem on supplementation. It can also involve combinations of excessive exercise as purging. One can even start to develop punishments by withholding food, additional exercise, etc.

If you are worried about someone that you care about having developed an eating disorder, there are many symptoms that you can look out for. Some warning signs include, eating small portions, an intense fear of becoming fat, excessive exercise lasting over an hour, hoarding or hiding food, disappearing after meals, social withdrawal, depression, irritability, hiding weight loss under bulky clothing, and menstrual irregularities or missing periods all together.

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If your child or someone close to you is exhibiting these symptoms it is important to take them to see a Registered Dietitian Nutritionist (ME), who can help them work through their disorder, normalize a person’s relationship with food and help to put them on path to a healthier life.

Don’t wait until the addiction is full blown, at the first signs of restrictive or unhealthy behavior, contact the professionals!

 

Michele Wroblewski, RDN

Natalie Meltzer, Student

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

 

Citations:

Boyse, Kyla. “University of Michigan Health System.” Your Child: University of Michigan Health System, www.med.umich.edu/yourchild/topics/eatdisteen.htm.

Wolfram, Taylor. “Understanding Eating Disorders.” Eat Right. Academy of Nutrition and Dietetics., 10 Oct. 2017, www.eatright.org/health/diseases-and-conditions/eating-disorders/understanding-eating-disorders.

This Teacher Got Her Life Back, Thanks to Caruso PTRD!

“Every day I was at the gym sweating up a storm, and months later, I still saw no results on the scale. My saving grace was when I found Michele. I finally feel that the effort that I am putting in is paying off! And to think, all it took was a couple of small tweaks to my eating habits…ones I don’t even miss!”

I have been a 3rd grade teacher during the school year and summer school educator for adults for over 15 years. In addition to holding the future of thirty-five 8 and 9 year olds in my hands, I come home at 4:00 pm to my third job that is forever a full time position: being a mom to three amazing children, ages 6, 9, and 11.

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My kids and my busy work schedule leave me with almost no time to even think about making any lifestyle changes; I was overwhelmed with my day to day life as it was. How could I fit in anything else into my jam packed schedule?

I had been told time and time again by my physician that exercise and learning to eat right was the best way to lose weight and get my health back on track. So, I made the decision to join a gym.

It took a lot of effort to find an hour a day for myself, and I was SO proud that I was able to show up and just do it even when I was exhausted. So when I worked so hard to find the time to exercise and saw no results, not even a single OUNCE lost on the scale,  I decided it was time to end the frustration. I saw an article for Caruso’s Physical Therapy and Nutrition, one about a patient who exhibited my same frustration, I decided to explore their website.

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I noticed that not only was Michele a Registered Dietitian but she is also an exercise guru! Eureka! Maybe she could solve my dilemma with the scale!

I immediately called to make an appointment. Michele was able to use her experience and knowledge to give me all kinds of exercise tips and techniques, as well as the proper nutrition to go along with my exercise routine! I have so much going on in my life, I was so happy she was able to do the work for me; I don’t have time for a 4th job!

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She was so understanding and knowledgeable that I not only learned so much from our first meeting but really enjoyed sitting down with her and figuring out my next step. My first appointment with Michele was about 6 months ago and still to this day I wonder why I didn’t reach out sooner. I have seen such a change in how I feel when I exercise and have learned so much about how to eat right in order to optimize my health. Michele has truly helped me take control of my body and health, and I am so grateful! In addition, I have my kids seeing her for their sports nutrition needs! I am so happy that we can have our whole family on the same page. I LOVE that they listen to her! Sometimes, when mom says it we all know it’s not as cool to our kids, I was so relieved she was able to help!

The best part was her services were covered by insurance.  That took the financial burden off my shoulders. With flexible hours, I was able to make an appointment at a time convenient for me!

An opportunity to regain your life.  An opportunity to lose the weight and feel great again with minimal expense. The opportunity to get the whole family healthy.  Due to our customized approach spots are limited, act now to ensure we have a spot for you!

Schedule your nutrition evaluation to see how fast we can have you living life the way you want to.  Schedule Right NOW to be 1 of 25 people we help this month.  Spots will fill up fast.  Call right now to be one of the 25 we help this month: 609-738-3143

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Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

 

Be Healthy at Happy Hour…Something You Never Thought was Possible!

Summer months have you partying until the cows come home? In this area of Allentown, NJ, this analogy can totally be true! I love the farm life around here!

Anyway, we can work hard and play hard without sacrificing your summer goals! Here are a few tips from the nutrition expert herself on dealing with social situations.

1.Cutting back on portions. If you want to try all the food choices on the table, reduce even the standard portion size. For example, if you want steak and shrimp, have 2 oz of shrimp and 2 oz of steak instead of 4 oz of each. It will cut back on 100-200 calories. Stick to a total of the size of the palm of your hand.

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2. Increase your veggies during cocktail hour. Instead of cheese and crackers, which can add up to 300-400 calories, have baby carrots, tomatoes, peppers, broccoli, etc. It will save you about 300 calories. Cheese spreads are usually lower in calories than full fat cheeses, stick to about the size of 3 thumb tips, which equals a tablespoon.

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3. Do whatever you can to cut back on calories throughout the day, BUT don’t skip meals. For example, if you can live without the turkey bacon in the morning and are already having good sources of protein (aka egg whites, reduced fat cheese, etc.) go without the extra 100 calories/day. Don’t forget, foods that benefit us still contain calories!

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4. Monitor alcohol intake. Have a cup of coffee to switch over to at night instead of alcohol, and purchase decaf if needed. Make the coffee in the morning; put it in the fridge, to have iced coffee available at night for summer months. Try sugar free flavors and light creams to reduce the calories further. Set a drink limit for the day, for example 1-2 drinks/day. Or better yet, take some seltzer and put it in a wine glass. Sometimes just the act of having the glass can be associated with relaxation! This is something I’ve actually done, and it does work!

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5. Have a variety of lower calorie desserts available. For example, a frozen yogurt bar, fiber one brownies, beef jerky if you are a meat eater as a treat, sugar free pudding with low calorie whipped cream,etc. Enlightened ice cream bars are a favorite!

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6. Focus on the people, not the food (or alcohol)! Yes, food and drinks are a part of that. We don’t want to take away enjoyable experiences, but we want to take away the mindless eating, such as the tortilla chips, extra glasses of drinks you ask yourself, what am I doing? Why am I doing this? It could save you hundreds, even thousands of calories.

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 Need more tricks and tips? Call us and come see the nutrition expert!

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143

Top 10 Tricks to Staying On Track While Vacationing

Yay! Summer time is finally here! We finally have time to travel. On vacations we tend to splurge on yummy foods (which is 100% OKAY), but here are some ways to sneak in ways to be healthy(ish) when traveling…

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1. Explore! Remember that exploring actually burns calories. It can be as simple as taking a walk on the beach, swimming, snow tubing, the list goes ON & ON. Have fun with fitness!

2. Of course try new foods  and enjoy every bite. It is even better if you can sneak in some fruit and veggies in there with that special treat. For example, if you are going for the spinach dip, maybe try balancing it with carrot sticks instead of chips..every choice you make counts!

3. Sleep! One of the best ways to wind down and actually enjoy your time on vacation is to get some sleep because it’s your time to relax. Try not to use food as a way to relax. Instead, JUST RELAX. Utilize your special foods for enjoyment, not emotional eating.

4. Hydrate.Hydrate.Hydrate. Let’s not forget about the easiest thing to do (and the most important). Carry a water bottle, have that extra glass at lunch and dinner, and use flavored seltzers if you are looking for a sweeter beverage. Try to shy away from drinking your calories.

5. Pack snacks. When you are prepared, we are less likely to fail!  Count out just enough for each day and put in baggies. Since you made the effort, chances are you will make the choice!

6. Plan 1-2 workouts that involve enjoying the atmosphere. Have you always wanted to run on the beach? Make it fun! Bring a friend along and plan out adventures.

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7. If your vacationing spot is less than a mile away from adventures, you know the drill: plan to walk. It will save you $$, and allow you to explore on foot things you could not in a car.

8. Portions always! Even if you are indulging, have one scoop of icecream and ask for the sample spoon so you can enjoy this dish at a slower pace. The slower you eat, the less likely you will over indulge.

9. We like to follow the 80/20 rule. 80% of the time, make a choice that will benefit your goals. 20% of the time, enjoy that piece of cake or that serving of nachos, but still follow along with the portion size!

10. It’s about the people, not the food. Just remember, although food is apart of the enjoyment, you are there to bond with the people you are with! Be present, be mindful, and have fun without focusing on the calories.

Those are just some simple, yet effective tips to think about when you’re on vacation. But don’t forget that this is your time to have fun. It’s not an everyday thing to go on vacation, so do it up! Live your life and just try to keep these tips in mind!

 

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Jenna Lucas

High School Senior

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

mwroblewski@carusoptrd.com

609-738-3143