#JMWellness

Use Nutrient Density to Lose Weight by Eating Better, Not Less – Part 2

jasonmachowsky

5 min

Use Nutrient Density to Lose Weight by Eating Better, Not Less – Part 2

In my previous post I reviewed the idea of nutrient density: a food’s nutrient bang for its calorie buck. If we classify foods based on their caloric and nutrient content, we arrive at four options: Low Calorie, High Nutrient Foods: Most fruits and vegetables High Calorie, High Nutrient foods: High starch vegetables (potato, sweet potato, corn, etc.), whole grains, avocado, nuts, seeds, legumes, beans, minimally processed oils, low-fat dairy, lean meat, fish Low Calorie, Low

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Use Nutrient Density to Lose Weight by Eating Better, Not Less – Part 1

jasonmachowsky

4 min

Use Nutrient Density to Lose Weight by Eating Better, Not Less – Part 1

It is entirely possible to eat all day and lose weight. The key is what you choose to eat. When you eat, your body’s goal is to get all of the necessary nutrients (carbs, fat, protein, vitamins, minerals and water) into your system regardless of the number of calories you consume. Of course you must consume a minimum number of calories to keep your body functioning properly, but the calories themselves are just one variable. The other important factor is the nutrients each fo

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Push Yourself Mentally, Listen to Yourself Physically

jasonmachowsky

6 min

Push Yourself Mentally, Listen to Yourself Physically

Take Action & Respond: What steps do you take to push yourself mentally to make sure you do your best during a workout? While the post’s title seems like a dichotomy, striking the right balance between these two feelings ensures your ability to stay consistently active. Pushing yourself mentally usually revolves around two scenarios: getting the workout started and doing your best during the workout. Listening to yourself physically also has two main points: knowing when to p

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Revolutionizing the Resolution…Set Health and Fitness Goals that Stick!

jasonmachowsky

2 min

Revolutionizing the Resolution…Set Health and Fitness Goals that Stick!

Guest post by Dwayne Brown, CSCS The date is January 1st. Today is the day when most people are trying to put into action the resolutions that they hastily made on New Year’s Eve. Gyms across the nation will be bursting at the seams with new members and I’m pretty sure Weight Watchers’ business is always at its best right after the New Year. For the next couple of weeks people will make a valiant effort to keep those resolutions. Then after the New Year buzz wears off (pun in

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How Thinking Like a Kid Can Improve Your Health and Fitness

jasonmachowsky

4 min

How Thinking Like a Kid Can Improve Your Health and Fitness

I have the pleasure of training some awesome clients at a boutique gym in Jersey City, Hamilton Health and Fitness (HHF), that has an on-site pool. Pools are coveted in urban areas, so there are a lot of swimming programs at HHF – including many for kids. As a result, these kids briefly walk near the training floor on their way to the pool. I’m always amused at how they look at all of the weights and machines in wonder. Sometimes they’ll just stare and other times they ask th

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jasonmachowsky

2 min

In the Mind of a Nutritionist

I originally wrote this post for the Hospital for Special Surgery blog, which you can find here. From the HSS On the Move Blog, “In the Mind of a Nutritionist” (me!) – “I eat chocolate. And I eat salads. I don’t count calories, but I pay attention to my portions (i.e. I know when I’ve eaten too much). I try to eat slower, a constant battle considering my genetics. I drink diet soda a couple times a week, but I drink a lot of water every day. I drink a glass of wine or beer on

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The Olympic Pursuit of Health and Fitness

jasonmachowsky

5 min

The Olympic Pursuit of Health and Fitness

As I watched some of the world’s best athletes compete last month, I started thinking about all of the time, energy and resolve they devoted over the past four years to earn a brief, but well-deserved moment in the spotlight. Spotlights that may last as little as a few minutes (think skiing, ice skating, or snowboarding). And from there, only three of the top eight or ten competitors from across the world actually win a medal. Considering odds like that, I am amazed that anyo

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jasonmachowsky

5 min

What’s Your Why?

The New Year is rapidly approaching. Reflections on the year passed, looking forward to new beginnings and a big shiny ball falling from the sky. While discussions about New Years’ Resolutions are overplayed, the underlying drive that creates them, year after year, remains of great interest to me. Everyone knows that a resolution made on New Years’ technically has no greater chance of sticking than one made on May 27th, but for some reason our minds like neat definitions when

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Is Saturated Fat Healthy? A Conversation Between Me and My Mom

jasonmachowsky

3 min

Is Saturated Fat Healthy? A Conversation Between Me and My Mom

About a month ago my mom emailed me asking about whether fat in the diet, particularly saturated fat, is healthy. Her interest was piqued due to her recent visits to an Ayurvedic physician and an article by Adam Bornstein for Shape.com. Below is my conversation with her about the question “Is saturated fat healthy?” – I’m interested to hear everyone’s thoughts: From My Mom – Quoting Bornstein’s article: 7. Eat saturated fat. Books like The China Study and movies like Forks

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‘Tis the Season: 3 Tips to Prevent Holiday Weight Gain

jasonmachowsky

3 min

‘Tis the Season: 3 Tips to Prevent Holiday Weight Gain

A big worry on peoples’ minds during the holiday season is about whether they will gain weight. Unfortunately, most people do…about one pound. While one pound does not sound like much, most people also keep that pound until the following holiday season…when they add another pound. So pound after pound, year after year…those pounds can add up fast. Here are three great ways to keep your cool and avoid being part of the “one pound majority” during this holiday season. Eat Small

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