Empower Personal Training
Archive for the ‘Nutrition’ Category
Kitchen Pantry Makeover – March Special
Thursday, March 24, 2011
Do you ever look into your kitchen pantry, see a bunch of items youíre not inspired by, wonder how long theyíve been there, take a deep breath, turn around and order take-out? Weíve all had that experience. What could help with these kitchen doldrums? Empower to the rescue! This month, Empower nutritionists are offering a promotion designed to spiff up your pantry and inspire you and meet your wellness needs. In March schedule an Empower Pantry Makeover Service with one of our dietitians and each family member who participates in the makeover session will receive a complimentary three-day food diary analysis.
The great thing about the food diary analysis is that the dietitian will get a very clear picture of what your family likes to eat, the quality of what you are eating and will make suggestions on how to improve your familyís diet based on your specific preferences. Keeping a food diary is easy, all you have to do is record what you eat and at what time you eat it each day of the three-day period. The benefit of recording your food intake for three days is that this information gives the dietitian an overview of your eating habits. Do you eat breakfast? Or do you wait until lunch to get your first meal? These questions and others may seem irrelevant but from a nutritional perspective they make a lot of sense and give the dietitian insight into your likes and dislikes.
In the pantry makeover the dietitians will take a look at what items you have on hand, look at the ingredients, determine what is helpful to your wellness goals and what is not and then use your dietary preferences to suggest specific products that are better suited to your needs. Once you get rid of unhealthful products and replace them with better options your pantry will seem a lot more attractive to you and in turn inspire you to prepare more meals at home with nutritional confidence. Take advantage of our March special and Empower your family to make better eating an easy choice.
Durham Ranks 11th in Fattest Cities!
Monday, March 7, 2011
The article titled ìWeíre not fat, weíre Rubenesqueî in this weekís Triangulator was a bit disturbing to me, a registered dietitian with a degree in public health working in Durham. It stated that Durham ranks number 11 in Menís Healthís 100 Fattest Cities in America list. Raleigh ranked 47, Greensboro, 70 and Charlotte 74 while San Francisco came in dead-last.
San Francisco came in last. I used to live in San Francisco. I was thin when I lived in San Francisco. I am not thin now and am sitting in Durham. Iíd like to explore why that is. For starters San Francisco is a walking town ñ a very manageable 7 mile by 7 mile chunk of land bordered by the Pacific Ocean to the west, a hilly Marin County to the north, the San Francisco Bay to the east and more hills to the south. San Francisco is famous for its hills making driving a pain and walking a pleasure. Eventhough I had a car, I rarely drove it. You had to have magical ìparking karmaî if you drove anywhere without an attached garage and fines were always stiff if you decided/were forced to be non-compliant. Plus the public transportation system is excellent. So walking was always the best option.
Let me note as well that San Francisco ranks last on this infamous list yet it is an eating town. Food is a major driving force in that city, from the farmerís markets to the high end, celebrity chef restaurants. There is not a bad meal in this town. Whether you pay $5 (like for Taqueria Cancunís vegetarian burrito with huge chunks of fresh avocado) or $200 (dinner at Jardiniere, for example) you will be equally satisfied. I didnít cook much when I lived in there, it just wasnít worth it. I could get good, fresh food at a reasonable price in any ethnic version at a momentís notice. One would think that this is a recipe for obesity, evidently not.
In the fifteen years since I left the City by the Bay I have gained 40lbs. How did that happen? I certainly donít blame Durham, but leaving a walking town to live in a driving one certainly has had its impact. I went from walking to and from work, a vigorous 45 minute walk each way (burning up about 600 calories total) to driving to and from work (calories burned = ZERO!). So now Iím absorbing those 600 calories into my system every day. That alone turned into 15lbs almost immediately. Then I got married, which apparently makes you fat without eating, another 10lbs, thanks to newlywed bliss. Eventually I started working out so my weight stabilized but then I went to grad school and that just put me over the edge. It was a stressful time and the remaining weight packed on to comfort me through exams and presentations. Somehow being a dietitian and helping others meet their weight loss goals does not translate into weight loss for me, so here I am fat in the 11th fattest city in America.
So what can we do to make Durham a more healthful city? Aside from the numerous socio-economic issues at hand that warrant their own serious commentary, I think awareness is one important key. Many of us are not aware of what or how much we eat nor of how little we move our bodies. In todayís society being healthy is a conscious decision, it is not an automatic state of being like it might have been 100 years ago. We are bombarded with countless messages everyday encouraging us to make unhealthful choices and although we all know what the healthful choices are, we do not make them often enough to derive consistent benefit. This contradiction between what we know and what we do exists because many of us have never experienced health in a conscious way. It is so difficult to imagine what life would be like as a normal-weight, fit person that it requires a leap of faith in oneself to actually go for health (or a move to San Francisco!). This is why places like Empower exist, to help guide us through the leap. We need the help of trainers, nutritionists and other wellness professionals in order to create new habits consciously so that we may stand healthfully on our own. With proper guidance and motivation we can achieve our health goals and in the end contribute to a svelte silhouette for our chubby little town.
Have a HEALTHY Heart
Friday, February 25, 2011
Healthy Heart for Everyone!
What is the secret to remaining young (at heart) and having long-lasting vitality and health?
Having a healthy heart!
A healthy heart depends on several factors: blood pressure, cholesterol levels, blood glucose, whether or not you smoke or have ever smoked, how physically active you are, your weight, and eating a healthy diet. If youíre an Empower Personal Training client youíre already working on the physical activity aspect of this equation. Having a healthful eating pattern that includes fruits, vegetables, whole grains, fish, along with low intake of added sugars and moderate alcohol consumption is also beneficial and another important piece of the pie.
But how do you tackle unhealthy blood pressure, cholesterol and blood sugar levels with everyday FOODS to nearly wipe out your risk (that is if you donít smoke!)?
Join me on Monday, February 28th at 7:00 pm to learn food based strategies to keep your heart healthy for years to come. This seminar is tailored for anyone who eats AND has a heart!
REGISTER HERE FOR THIS IMPORTANT SEMINAR
Healthy regards,
Monica
Healthy Holiday Nutrition
Wednesday, November 3, 2010The holidays are upon us! Where has the year gone? As a dietitian, this is the time of year I start to really preach moderation. I do believe that we should all enjoy this season and the bounty of festivities, friends, family and food that it brings ñ but in moderation ñ after all, how much family can one take (just kidding!)?
In all seriousness, this is the time of year where we all get into trouble with our waistline. The main culprit here is distraction. There is so much to do, so many folks to see and so much yummy food to taste that our senses are overwhelmed and the next thing we know an extra 300 calories have been consumed without a second thought. It’s no wonder that the average holiday season weight gain is 5lbs. That’s a lot of weight in a short period of time which in turn stresses the organs.
There has got to be a better way and luckily, there is: moderation and balance. ìOh, pleaseî, you say. ìI can’t pull that offî, you whine. Not true. We can all do this and I will tell you how. The first step is to be aware of what you are doing and what you intend to do with your holiday food intake. Once you know what you are doing (I’m going to let loose at this party, I think I’ll take it easy tonight, I think I’ll take a break from alcohol tonight, etc), you need to strike a balance between the rich holiday food and some light, restorative foods.
During the holidays most feasting takes place in the evening. This is especially rough on the liver because it is most active from 1-3am, so if we are still digesting at that hour, then the liver has less energy to do its long list of chores. The liver is in charge of everything that comes into the body and everything that leaves the body and makes many important things in the body (like hormones and proteins). So as far as losing or maintaining weight, the liver is your greatest ally. The more energy the liver has to do its job, the easier it will be for you to maintain your weight.
So if you are going out on most nights during the holiday season it is important to:
Be aware of what you are eating and
Do not over-eat.
Pay attention to how you feel before you sit down to dinner. Did you have too many appetizers? If so, try to have more vegetables on your dinner plate and a smaller portion of meat and starch.
Do not go for seconds!
Try to keep dinner light so that you will sleep comfortably and the liver will have the energy to process what’s at hand easily and efficiently.
The next morning be sure to have a small but complete breakfast. This is necessary to restore nutrients used up in the processing of last night’s holiday dinner. I know it sounds strange, but it takes nutrients to process nutrients, therefore a certain amount of the nutrients you ate at dinner are used in the digestive process and another bunch are brought in from our body’s storage to further aid in digestion. What’s left over is then broken down and the liver determines where it will be used.
Digestion takes the most energy and uses the most nutritional resources!
Some breakfast ideas are:
low-fat yogurt (not fat-free) with 1 TB flax meal and Ω cup berries
an egg or two with cooked veggies (leftovers are great for this)
a sprouted grain tortilla with egg, sprouts and greens
Ω cup cooked quinoa, º avocado, 1 tsp flax oil
These are simple, nutrient rich, whole-food choices made of a protein, a carbohydrate and a fat that the body can easily digest and use.
If you require a mid-morning snack, by all means have one but keep it in the whole-foods category. Some examples would be:
1 TB peanut butter (or other nut butter) and an apple, pear or celery
º cup hummus and carrots, celery or other veggies
4 almonds and a fresh piece of fruit
1 container low-fat yogurt (a brand without high fructose corn syrup)
1 cheese stick and some veggies or a piece of fruit
Lunch will be the great equalizer. Normally my advice is to make lunch your most important meal of the day. The reasoning is that this meal will be totally digested by the time the liver needs to kick into high gear (1-3 am) and it will carry you into the dinner hour. However, if you know that you will be eating a big dinner, make your lunch light by eating lots of green veggies. Let’s say you have some chicken with vegetables and a small amount of rice. Be sure to add a substantial side salad. All of these vegetables bring nutrients to the body and help balance our pH levels which are often thrown out of whack by overeating. The variety of holiday foods and the richness of these foods require lots of extra nutrients to process them, the blast of vegetables in the middle of the day will help the body deal with any overload that might happen at night.
Should you need a snack to tide you over until the dinner party, follow the same advice as for the mid-morning snack.
If there is an evening during the holidays where you will be at home and taking a break from the festivities, give your digestive system a break as well. I highly recommend a nutritious yet light dinner of a simple broth based soup with vegetables and a large fresh salad. A ginger and mint tea after dinner will help set the stage for smooth digestion and a calming of the body in preparation for sleep.
By tuning into how we feel and being aware of how we make our holiday food choices we can create a simple system to balance the indulgences with restorative pauses. It is possible to enjoy the holidays and still maintain our weight and our sanity by exercising conscious moderation.
Happy Holidays to All!
Cara Demu
Packing Tasty and Healthy Lunches for the Whole Family
Tuesday, August 24, 2010Packing your meals used to be a must if you wanted to eat while you were away from home. Nowadays, many people leave their homes without giving a second thought as to what theyíll eat during the day. While there are many options out there, Iíll bet not many people can claim their drive-through experiences are anything to rave about.
Same goes for our kids who eat from the school cafeteria. Few of them can say they love the food options they have. Is it worth it to rethink your lunch situation?
I think so, if :
1. You enjoy a good meal ñ definition of a good meal: satisfying, flavorful, and with a fresh look and taste.
2. You look at meals as the perfect pick me up for your day ñ wondering why your energy level heads for a nose dive in the middle of the afternoon?
3. You are health-minded ñ you want to eat better to feel better and promote optimal health.
Letís take a fresh look at packing our meals first by breaking out of the mindset that packed lunches are ëwhat I do when Iím dieting or trying to save moneyí.
While you may lose weight and save money if you go from a drive-through lunch to a packed lunch, Iíd like you to consider packing your lunch primarily because you like to eat well. Eating well should be something we experience most days of the week rather than something reserved for only a couple of days of the week. After all, eating well nourishes our bodies, leaves us feeling energized, mentally alert, and ready to continue our day with a good attitude rather than a heavy stomach.
Iíll give you two other reasons why packing your lunch is the way to go. First, you get to eat what you like or at least what you say you like and how you like it. What am I talking about? So many of my clients report liking to eat good tasting, fresh food yet their days are filled with heavily processed meals in which weíd be hard-pressed to find a fresh veggie or a piece of fruit.
Second, you can enjoy more of your lunchtime to EAT, TAKE A BREAK, AND TAKE CARE OF YOURSELF. In our hurried lives, we find ourselves yearning for ways to carve out a little bit of time to take care of ourselves. Have you considered doing this in the middle of the day? Try it and you may find how renewing it is. Think of what you can do with that extra time during the middle of the day – you can go for a walk, schedule a workout, spend some time in thoughtful meditation or simply just BE. Packing your lunch could give you more time to enjoy eating your meal and take an actual break during lunch free of driving or waiting in line.
Join me on Saturday, August 28th at Noon to get fresh ideas on how to pack a satisfying meal for you and your family, what to pack, and most importantly how to tailor this practice to fit into your life. Reserve your spot by registering online or call the studio at (919) 401-8024.
Monica Gulisano, LDN, RD
Monica is a registered dietitian and licensed nutritionist at Empower Personal Training. She has extensive experience formulating evidenced-based nutrition interventions for people of diverse backgrounds, varying health status, and across the lifespan.
