Nutrition and more RSS



How Pizza and Pop Tarts Can Give you Abs (But Not Optimal Nutrition)

Ever see those people who eat pizza, sweets, cereal, and whatever-the-heck-else-they-want, and still have abs and maintain their fit physique? Unfair right? Well, it is possible to eat those types of foods (processed, high-calorie, high sugar, etc.) and lose weight or have abs. If you are in a caloric deficit, you will lose body fat. Your body continuously burns energy, and if you eat fewer calories (energy) than you expend, you will lose weight. If you work out and have muscle, you will appear leaner as you continue to eat fewer calories than you expel. So, in the large scheme of things, YES, you can eat pizza, sweets, and sugary cereals, drink Kool-Aid, and have donuts before bed and STILL...

Continue reading



What is Intuitive Eating and How Can I Practice it?

Intuitive eating is an approach to eating with which we are all born. It is listening to the body's natural hunger signs and eating when one is hungry and stopping when satisfied. As we get older and develop certain eating habits and behaviors, we tend to eat for many other reasons besides hunger, including boredom, celebrations, food cravings, etc. Furthermore, many people are eating on the go or with other distractions occurring. Sitting down while eating is a strategy used to learn intuitive and mindful eating.   When a person sits down while eating, he or she is more conscious and is better able to pay attention to the whole process. Although life can get busy and sometimes it is...

Continue reading



The Flexible Dietitian Promotes Flexible Dieting

The flexible dieting approach is similar to counting calories, but rather counting your intake (in grams) of the macronutrients (carbohydrates, fats, and protein), which provide calories to our bodies. In terms of weight, it really does just come down to calories. 3500 calories yields one pound of body weight. Restricting calories will result in weight loss. However, there is so much more that goes into it, especially for athletes or anyone doing any type of training. Also, the different amounts of carbs, fats, and protein are vital because they play different roles in our bodies. At the end of the day, can you lose weight while eating pizza and donuts? Yes. If your calorie expenditure is greater than consumption, you...

Continue reading



How to Promote that Feeling of Satiety

Do you feel like you are constantly grazing throughout the day or never quite feeling full? Does it seem like you keep eating without ever feeling satisfied? First off, it is important to pinpoint the reasoning. Many times, non-stop eating may be related to boredom, stress, low energy, or maybe even thirst. If that is the cause, try eating on a schedule. Try eating every 3-5 hours and get your body accustomed to a pattern. Although food should be enjoyed and is incorporated into many different parts of our lives, the primary reason is to fuel the body. Be mindful of whether you are eating out of actual hunger or if there is another trigger causing the constant snacking.         ...

Continue reading



Why Restrictive Diets Should be Restricted (for the Average Healthy Person)

Ever heard someone say “oh I don’t eat bread”, or better yet “I don’t do carbs”. Maybe you hear of other restrictions such as no dairy, no gluten, no “dessert”. Unless a person has a medical condition, allergy, intolerance, etc. to certain foods or food groups, it can be counterproductive to eliminate or restrict foods or even entire food groups. What do I mean by counterproductive? Well, does it seem realistic to go the rest of life without bread? Does never having a cookie again sound dreadful? Very often what happens is people restrict so long that when they splurge on the restricted food, they really go all out. I understand that some people have that “all or nothing” mind...

Continue reading