Monthly Archives: July 2016

Can Reducing Calorie Intake Prevent You From Losing Weight?

Common sense indicates the less we eat, the fewer calories we consume, the less we weigh, right?  Absolutely not. Eating too few calories can prevent you from losing weight.

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Not consuming enough calories can slow down your metabolism and lead your body to store any food that comes your way in order to survive. “When you don’t eat enough, your body goes into survival mode and starts breaking down muscle to release the glucose stored inside. Losing muscle mass can wreak havoc on your weight-loss goals because muscle burns calories 24/7, even if you are at rest.”

Without muscle’s existence, it cannot do its duty in boosting the metabolism, and you will ultimately burn less calories. Therefore, when you limit your food intake, you limit your ability to reach your weight loss goals. Instead, we can ultimately boost the metabolism by increasing muscle mass.

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If you short your body of the nutrients it needs, it will make your body operate less optimally. I commonly see patients restricting food groups in their diet, especially carbohydrates, fruits, and fats, when trying to reduce their weight. However, limiting certain foods can ultimately decrease essential vitamin levels. For example, “it can be difficult to get enough vitamin E, a fat-soluble vitamin found in foods such as nuts and oils, on a low-calorie diet. Vitamin E is an immune-booster and antioxidant that protects cells from free radical damage — the kind of damage that can cause cancer and chronic diseases.

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Not consuming enough calories will bring your body into starvation mode. This will tell your body to store food in order to survive, and you will expend less calories to do the same amount of work as you would have on an increased caloric intake.

 

In fact, when you do begin to include the food you love once more, you will most likely gain all the weight back that you lost when you restricted your intake. If you can’t imagine following that specific diet for the rest of your life with no further support, the weight loss will not be maintainable. You will work so hard to find that the results are only temporary. Remember: no successful program is a diet; it’s a lifestyle.

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So the big question is, how do you know when too much cutting back on calories is just too much? Seek the expertise of one our registered dietitians here at Caruso Physical Therapy and Nutrition! Call today! 609-738-3143

 

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

609-738-3143

References

http://www.eatright.org/resource/health/weight-loss/your-health-and-your-weight/5-ways-low-calorie-diets-can-sabotage-your-health

How are you feeling? Hunger is both Physical and Mental

What you feel may have a larger impact on your food choices than you think. Knowledge is power. Knowing what foods may contribute to a healthy lifestyle is very important when it comes to weight management.

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Yes, you probably already know the basics to a healthy lifestyle.  Consuming a diet filled with vegetables, fruits, lean meats, low fat and fat free dairy, whole grains, and moderation will certainly help you attain your goals.

Sometimes, it isn’t nutrition knowledge that stands in the way of achieving what you desire. What can create a hiccup on the journey to your healthy lifestyle IS life itself.

emotional eating

How many times has life thrown you a curve ball this week? Can you count how many times you were surprised? Excited? Happy? Sad? Bored? Frustrated? Lonely?

No matter what it is, everything that you feel and experience can impact the dietary choices you make.

Don’t let a bad day or a bad mood inhibit your journey to health. Here are a few things you can do to take control of your choices:

  1. Create a hunger scale. Be aware of how you feel physically. Are you hungry? Starving? Full? Or satisfied? When we are present in the moment, we can better determine how much fuel we still need or if we no longer need to consume anything additional.
  2. Be aware of the kind of hunger it is. Do you physically feel hungry? Do you think, instead, that your need for food is guided by your brain, aka head hunger? If your hunger is anything BUT physical hunger, hunger is NOT the trigger.
  3. Identify how you feel and make the choice! If you are not hungry, address your feeling with something other than food.

Is your first thought, “easier said than done?”

We can help!

Call NOW to take control of your habits TODAY! 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

609-738-3143

May the Fourth Be With You: Tips for Enjoying the Day in a Healthy Way!

Holidays are a time to celebrate with friends, family, and loved ones.  Activities, events, picnics, barbecues, parades, and summer-time fun is just a few days away.  July 4th is a day of festivities; who doesn’t want to be full of energy until the very last fire work closes off the night?

How do we keep that energy? By keeping your day filled with nutritious foods that provide you the energy you need to keep the party going all night long!

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Here are a few tips to add to the list of “To Do’s” this holiday season!

  1. DO take out that grill! Choose lean ground meats such as beef, turkey, or chicken for burgers. Maybe it is the time to finally try out that veggie burger! Stick to low fat cheese and fresh vegetables such as tomatoes andfourth 4 lettuce to amp up the nutrition even further!
  2. DO get creative! Browse the internet, pinterest account, or facebook groups that provide you with creativity at your fingertips! This will provide you with easy ways to bring colorful fruits (strawberries, blueberries, or any other red, white, and blue vegetable) to your plate! Create an American flag out of fresh fruit and vanilla yogurt. It will be a crowd favorite!
  3. DO add flavor to your foods using spices and low fat marinades! There is an overwhelming misconception in today’s society that somehow eating healthy involves eating very bland foods, or leaves and sticks from outside. Fresh fruits and vegetables, low fat marinades, spices, and the way the food is prepared are ALL ways to increase flavors to your dish! Place marinated shrimp or chicken on a wooden skewer in order to make it more fun for the kids!
  4. DO experiment with substitutions! Replace mayo with plain greek yogurt. Choose whole grain pasta in place of white pasta in a pasta salad. Create fun desserts out of fruit.  The possibilities are limitless!
  5. DO allow the kids to get involved in the preparation! More than likely, involving your child in the food preparation will this make the food more familiar to your child. Therefore, your picky eater will be more open to trying the new and healthy food that they took part in preparing!

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There is no need to eliminate or restrict any food this holiday season.  Instead, nourish yourself, and consume your favorite foods in moderation!

If you read this article, you are most likely someone who is living or is interested in optimizing their quality of life through nutrition and health! Let us help you take the next step to reaching your goals.  Call us at 609-738-3143 to find out how, TODAY!

Michele Wroblewski, RDN

Caruso Physical Therapy and Nutrition, LLC

1278 Yardville Allentown Rd. Suite 3

Allentown, NJ 08501

www.carusoptrd.com

609-738-3143

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