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
Overcoming Chronic Dieting: How About Half a Burger and a Big Salad? I frequently work with clients who have “tried every diet” and feel stuck, frustrated, and sometimes even defeated by their excess weight or declining health. They keep trying the latest fad diets – eating like a caveman, avoiding all gluten, drinking endless juices – gain a little traction and then lose it, sometimes slipping back further than when they started. Lose 20 pounds, regain 30. Wash, rinse, re
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
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
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
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
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
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
In Death of the Diet, I stress the importance of determining your Why – the true motivating force driving you to improve your eating and physical activity habits. While many people “would like” six pack abs, not everyone realizes the amount of effort required to not only attain, but sustain such a low percentage of body fat (likely in the mid-to-high single digits for men, and the low double digits for women). However, I understand some people still want to give it their al
Image: sakhorn38 / FreeDigitalPhotos.net Over the past couple weeks I’ve received a few responses and inquiries as to what aspects of yoga I dislike – it seems that more people have gotten hurt performing yoga than I thought. I hope this post sheds some light on the dangers of improperly performed yoga so you can take steps to minimize your injury risk while still enjoying a practice that you love. Take a breath…this is a long post. What Looks Right is not Always Right When p
Image: sakhorn38 / FreeDigitalPhotos.net Inspired by the NY Times article, “How Yoga Can Wreck Your Body”, I took a moment and began to reflect on my experiences with yoga: as a class attendee, an exercise physiologist working with clients and as an anatomy and physiology instructor, training groups of soon-to-be yoga teachers in Jersey City. My gut instinct is one of thankfulness that I have learned enough about the human body to have a basic understanding about what it can…
Weight: Only One Marker of Fitness Results
Image Courtesy of Microsoft Images The one instrument that most people use to measure health and fitness progress – the scale – is the one that we have the least amount of control over. Lots of other things influence weight (i.e. time of day, recent meals, what you’re wearing, the scale you use, the time of the month, maybe you’ve gained muscle, etc.), and it’s usually the last to respond to the progress we make compared to many oth
Image courtesy of: FreeDigitalPhotos.net Use the Healthy Food Preference List and Indulgence Frequency Questionnaire to determine how you can strike the right balance between Eating to Live, and Living to Eat. When you ask this question to someone, it can definitely elicit a reaction. They usually pick a side and talk about what food means to them (fuel or comfort or family). Or they will talk about how they started on one side of the statement and switched to the other. Or t
Apples are one of her preferred healthy foods. Discover Yours!
Image courtesy of Microsoft Images An assessment I previously created exclusively for clients, you can get your own personal copy of the JM Wellness “Healthy Food Preference List” by clicking here. Eating healthier is a clichéd term that benefits from greater specificity. In previous posts (Part 1 & Part 2) I’ve discussed the idea of organizing foods by nutrient density: “the amount of nutrient bang for your calor
Weight Loss Success:
Photo: Microsoft Images In many ways, jealousy and inspiration are fundamentally opposite emotions. They are yin and yang. Why does one story of success make us feel inspired to do better ourselves, while another makes us feel jealous and say, “what the hell – why them, not me?” The success can be the same, but the interpretation yields two different feelings. A story first, then three steps and three questions you can use to turn j
Image: Grant Cochrane / FreeDigitalPhotos.net With the age of pensions and Social Security on the way out (or so we’re told), there has been a large push from parents, employers and others to “sacrifice a little today, for a better tomorrow”. Whether it be IRA’s, 401K’s or 403B’s, the idea is to consistently save a small percentage of your income and invest it, so over time that short-term savings becomes a long-term nest egg. And to boot, the government will give you some ta
We know what to do, but do we choose to do it?
Photo: marin & freedigitalphotos.net If knowledge were all it took for people to be healthy and fit, then nearly 70% of America wouldn’t be overweight or obese and I would be out of a job (or at least working much less). But as we’ve all learned, knowing what to do doesn’t automatically translate into doing it. Everyone needs to find their own motivation and desire to take consistent action on their knowledge, while learning from
“Monday came. Alright, Monday came and I started. And I’m going to go back and I’m going to tell everybody that Monday came and I’m getting it done. How many times, it might be 1,000. But on 1,001 I started.” -Neil Perota Yesterday I watched a movie that struck a strong chord within me: Lbs., directed by Matthew Bonifacio and starring Carmine Famiglietti. Maybe it’s because I saw a little bit of myself played out in the main character. Granted I was neve
Avoid Being Stuffed, Like the Bird.
From: Microsoft Images Why does giving thanks have to lead to food comas and indigestion? While Thanksgiving dates back to a group of European settlers and Native Americans feasting over a plentiful harvest at Plymouth in 1621, most harvesting performed these days involves a bit less manual labor. Rather, we’re driving over to the local supermarket and filling our carts with turkeys, pumpkin pie and the ingredients for mashed potatoes and
Best Green Curry Ever: I Made It!
And a Snazzy Apron to Boot. I’ve been back from Thailand for almost two weeks now (time flies, sheesh!). Here’s the second installation of my lessons learned from staying healthy when traveling to the other side of the world. This post focuses on tips to stay healthy and happy while enjoying your vacation destination: Indulge in local treats rather than “usual” ones Thailand had many of the usual indulgences available, from ice cream to Ore