Monthly Archives: August 2016

Keep Your Labor Day Weekend Healthy!

Labor Day Weekend. The weekend that students dread as the summer completes itself.  Labor day weekend signals our last “hoorah” enjoying pool parties, barbecues, days at the beach, and summer festivities until we start seeing school buses on our route to work once more.

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Labor Day weekend can be considered a time of celebration or a time of mourning, giving the summer a bittersweet farewell until next year. These emotions may lead us to overindulge in foods that we normally would not choose to consume, reversing all of our hard work towards a healthy lifestyle.

Indulgences, when chosen in moderation, are a part of a healthy lifestyle. When we indulge in a food that we absolutely LOVE, we choose to nourish the body and the mind.  However, when indulging in our favorite dessert spirals into mindlessly eating three burgers, two hot dogs, a few ice cream sandwiches, a couple of handfuls of chips, several smores, and numerous “adult” beverages, it is sometimes hard to wake up and continue with the normal routine the next day.

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Awareness is the first step to making healthy choices in a high risk situation, such as holidays that are usually surrounded by copious amounts of food. However, we can help YOU help YOURSELF through these simple tips so you can enjoy the indulgence without putting a road block on your journey to health!

  1. Load up on veggies. Veggies provide that “crunch” that you seek, and are packed with fiber to help you feel full!
  2. Drink plenty of water! Stay hydrated in order prevent any heat related illnesses in these hot few summer days (especially if you are consuming alcohol). This will help you not go overboard on your indulgences!
  3. Choose to include lower calorie options in the day. Snacking on chips can EASILY lead to consuming over 300 calories in your day. Prepare with simple recipes, such as:
    1. Mix 6 oz plain fat free Greek yogurt with ¼ tsp vanilla extract and place in freezer for about 2 hours.  Serve with 1 cup berries or fresh fruit (150 calories).
    2. Shrimp cocktail: Serve 7 medium shrimp with 1 Tbsp cocktail sauce (120 calories).
    3. Diet root beer float: Add ½ cup no sugar added low fat ice cream (Such as Enlightened Icecream) to 1 cup diet root beer (70 calories).
    4. Strawberries and cream: 1 cup sliced strawberries (8 medium berries) with 2 Tbsp low fat whipped topping (100 calories).
    5. Baked peaches: Cut a medium size peach in half and scoop a small circle in the middle.  Sprinkle ¼ teaspoon cinnamon and bake at 350 for 10 minutes. When cooled, fill middle with ¼ cup low fat cottage cheese (120 calories).
    6. Berry smoothie: mix ½ cup skim milk or fat free plain yogurt with 1 cup berries and ½ cup ice in a blender (120 calories).
    7. Caprese salad: Slice low fat mozzarella into thin slices (should look like a domino) and place them in between a tomato slice and a fresh basil leaf. Serving size is three pieces (130 calories).
  4. Eat every 3 hours. This will help your metabolism function optimally and keep you feeling satisfied throughout the day to ward off any unwanted cravings!
  5. Be sure to include physical activity. Keeping physical activity in not only our normal routine, but our holiday routine, will help us stay on track towards a healthy lifestyle! Remember, it’s not a diet, not a temporary fix, not a “I’ll be good until…” kind of life. It is a LIFESTYLE.
  6. Practice mindfulness. Choose a food you really love to enjoy and ENJOY it! Being mindful and present will help you get the most satisfaction from this indulgence, as well as paying attention to your hunger cues will. If you are talking, drinking, and snacking all day long, chances are you will eat far more than you wanted to.

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Remember, health is not about the weight you lose, but about the life you gain. Let one of our dietitians at Caruso Physical Therapy and Nutrition help you gain the life back that you deserve! Call today to introduce yourself 609-738-3143

 

 

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

http://nutritionstripped.com/healthy-labor-day-menu/

http://healthland.time.com/2012/08/31/how-to-stay-healthy-this-labor-day-weekend/

Easy Healthy Behaviors That You Could Have Been Doing Yesterday!

Wouldn’t you love to form a healthier lifestyle with little to no effort? Are you someone who thinks that feeling hungry means you are on the verge of shedding those troublesome extra few pounds? Can you relate to not having the time OR money to purchase and create healthy dishes?

If one of the above descriptions sound like you, you are in luck! Losing weight and achieving a healthy lifestyle does not mean that you have to changing everything. Forming healthier habits does not mean you have to say good bye to every sweet treat, every piece of bread, or every indulgence that you intake.

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It is not necessarily what we consume, but how often or how large our serving size is that we choose to enjoy of that warm gooey brownie, or cool, refreshing bowl of ice cream.

Any indulgence that we choose in moderation is one that can, and most certainly SHOULD be a part of a healthy lifestyle.

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However, in order to lose weight, we must use small modifications to consume less calories and help us achieve our weight loss goals. The question is not about where you can begin, but where do you choose to begin? What will you not miss?

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Here is where you can begin… 

  1. Choosing a smaller plate. A smaller plate size will make it appear as though you are consuming a larger amount of food. Pay attention to your body and notice if you feel satisfied after your meal when you choose a smaller plate. If you do, most likely it was never the amount of food that satisfied you, but the visual of a full plate!
  2. Slow down. Enjoy your food. Be mindful of the energy you are fueling your body with and whether or not this will benefit you for hours to come. It should take about 20 minutes to finish a meal. Eating at a slower pace will allow you to enjoy your food, and therefore, lead you to consume less because you will feel satisfied! This will also help you avoid that bloated and uncomfortable feeling after a meal.
  3. Leave some food on the plate. If your mom always told you to eat until your plate is clean, that could have led to your cues for hunger and fullness to be because “mom said so”. By leaving a small amount on your plate, this will help you practice your sense of hunger…are you “belly hungry”? Or instead, is the hunger stemming from the mind?
  4. The Drink and Its Importance. By choosing water, seltzer, unsweetened coffee/tea, or diet soda as your beverage of choice, most likely, you are cutting out about 200 or more calories at each meal. 200 calories X 3 = eliminating 600 calories/day. 600 calories X 7 days per week = eliminating 4200 calories/week.  Since one pound equals 3500 calories, imagine the weight loss that can follow just from changing your drink of choice!

Try these five simple tips this week. Did you see results? Feel results? Have more energy than you have had in the past?

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Do you want to continue creating the best you that you can be? Call today and introduce yourself to one of our dietitians at Caruso Physical Therapy and Nutrition and we will create an individualized plan that enables you to achieve YOUR healthy lifestyle! 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/tips-for-weight-loss/ways-to-shave-calories

Can Working Out Prevent You from Losing Weight?

Working out helps us expend calories, push past that plateau in weight loss, and ultimately helps increase our confidence to rock out in the bodies that we live in! When we take care of our bodies and provide them with the nutrients, movement, and sleep they need, our moods will certainly thank us with happiness!

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However, what happens when these components that create our healthy lifestyle are off balance? Is this what is preventing you from achieving your goals? Do you not get enough sleep? Do you feel you are always hungry and unaware of the calories you intake? Do you feel exhausted from working out all of the time and frustrated by the lack of results?

Working out is good for both the body and the mind. However, it can be detrimental to a person’s health if exercise, as well as the food or fuel used to recover,  is inappropriately included in a person’s daily routine.

“Although many individuals workout for weight loss or maintenance, exercising burns fewer calories than you might think. For example, you burn about 100 calories for every mile you walk or run. Yet, the average energy bar provides about 250 calories and a 16-ounce fruit smoothie has 350 to 400 calories, so it is easy to overdo it when you think you’re just preparing for your workout.”

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Do you know how to fuel your body without making the tank overflow? Here are a few tips to get you started to fueling for your activity’s success!

  1. The early riser. Preparing for the workout. Working out at a low intensity, such as a walk, a bike ride, or yoga does not require much energy to participate in. Therefore, minimal fuel is needed. Hydrate yourself with about two glasses of water and a small snack, around 100 calories, to break the overnight fast and prevent overconsuming.

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Do you anticipate a workout at a higher intensity in the morning? You can experiment with a combination of protein and carbohydrates 1-2 hours prior to your activity, such as a yogurt with fruit or a protein bar. Try to stick to foods low in fat and low in fiber to aid in digestion.

  1. The after-work exercise enthusiast. If you like to blow off some steam at the gym after work, it is helpful to focus on the timings of your meals in order to give yourself time to digest before breaking a sweat! It is recommended that you eat a balanced meal 3-4 hours prior to your workout, such as a Turkey sandwich on whole wheat bread with a side of fruit. “A healthy lunch will provide enough calories to sustain a late afternoon workout, but give yourself a little energy boost 15 to 30 minutes before your workout by eating a banana, orange slices or a handful of grapes.”

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Yes, exercise burns calories. So how can it inhibit our weight loss? When we skip meals, eat lightly throughout the day, or do not fuel properly prior to the workout, we can become so famished that we over-consume with high calorie foods at night. Break this cycle through the tips listed above. Remember, everything in life should always be taken and given in moderation.

How can we treat ourselves after a workout without reversing all that hard work at the gym? Treat yourself to a pair of new sneakers, not food.

Looking for a healthy snack or meal plan geared specifically towards YOUR lifestyle and routine? Call us at 609-738-3143 NOW to schedule an appointment with one of our dietitians to discover your energy at a whole new level!

 

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/fitness/sports-and-performance/fueling-your-workout/tips-for-fueling-your-workout-without-over-doing-it

http://www.nutrition411.com/articles/intense-exercise-when-eat-what-fuel-worksheet