weight loss

TOP HOLIDAY GIFTS FOR HEALTH, FITNESS AND WEIGHT LOSS

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I don’t know about you, but sometimes I have the worst time figuring out what to buy my friends and family for Christmas. There can be a lot of anxiety about gift giving – is this something they would like? Is this something they would use? Will they be returning it in January? 

 

The first thing you need to do is think about what your loved one is interested in. If it’s health, fitness, and nutrition, then you’ve come to the right place. There are tons of great gifts to give to those in your circle that love to sweat and fuel their bodies well. The next time you struggle with deciding what gifts to get everyone for Christmas, check out this list of my Top 5 Gifts for the Holidays for those wellness-oriented folks in your life! 

 
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  1. Fitness tracker. Devices like Fitbits are a great gift idea for the health nut in your life. A Fitbit can be perfect for those just starting their health journey – not only do they track your steps, but the newest editions also track your sleep and monitor your heart rate. Aside from newbies to the health world, Fitbits can also be a great tool to help the workout veteran really take control of their exercises. The heart rate monitor that Fitbit provides great information about calorie burn during workouts! I love this FitBit Charge 2 linked here!

2. You can’t go wrong with workout clothes, equipment, and gift cards. Most of us have plenty of workout tank tops, shorts, and t-shirts to wear during the warmer times of the year. But if there’s a runner in your life, pick them up a new pullover or fleece leggings that will protect them from the December temperatures! Winter workout clothes are a great way to show your family that you’re not only thinking about them, but also helps them stay accountable and not skip workouts due to the weather!

 
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3. A meal delivery service! Most of us eat out more than we really should, and a big part of that is due to hectic schedules where we just can’t fit in prepping, cooking, and cleaning up after a meal. A great gift idea for the busy people in your life is pre-purchasing dinners through a meal delivery service. Depending on where you purchase from, your loved one will come home to a box of prepped, portioned, and fresh ingredients that can be transformed into a meal in 30 minutes or less. Get $60 off your first order by clicking here!

 
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4. Gym Membership! Another great “pay ahead” gift is to cover the next few month’s of their gym membership. Most gyms run on an auto-pay method, so just take a trip to the gym’s office and pre-pay their account for a while. The best part about this gift is it takes the guesswork out – they were already buying the service monthly, so you know this is something that they’ll both like and appreciate. If you really want to wow them, try purchasing a few personal trainer sessions for them with a trainer at their gym. Working with a trainer gives clients a great foundation to build on in the gym.

 
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5. Work with a Dietitian! Another awesome way to help support your friends in their healthy lifestyles is covering the cost of a Dietitian. Working with a professional can really help kickstart their goals or propel them forward in their healthy lifestyle. Registered Dietitians are the most qualified people to support your health and wellness goals! What I love about being able to work with my clients online and in a group setting is that I can significantly reduce your cost of working with an RD. A typical one hour consult with a dietitian will run you about 75-100 dollars. My clients are able to get access to me on daily basis for 7 WEEKS and it only cost $199! This is an incredible opportunity to learn and get support from a dietitian without the crazy cost! Consider a gift certificate to my seven week online program LEAN for the ones you love! More info by clicking here!

 

If you or someone you love is considering making a lifestyle change in 2019, contact me about joining one of my programs! I am a registered dietitian specializing in Bariatric and weight loss nutrition, and I can help you reach your nutrition goals in 2019!


TOP HOLIDAY GIFTS FOR HEALTH,FITNESS AND WEIGHT LOSS

rawpixel-com-445797.jpg

I don’t know about you, but sometimes I have the worst time figuring out what to buy my friends and family for Christmas. There can be a lot of anxiety about gift giving – is this something they would like? Is this something they would use? Will they be returning it in January? 

The first thing you need to do is think about what your loved one is interested in. If it’s health, fitness, and nutrition, then you’ve come to the right place. There are tons of great gifts to give to those in your circle that love to sweat and fuel their bodies well. The next time you struggle with deciding what gifts to get everyone for Christmas, check out this list of my Top 5 Gifts for the Holidays for those wellness-oriented folks in your life! 

  1. Fitness tracker. Devices like Fitbits are a great gift idea for the health nut in your life. A Fitbit can be perfect for those just starting their health journey – not only do they track your steps, but the newest editions also track your sleep and monitor your heart rate. Aside from newbies to the health world, Fitbits can also be a great tool to help the workout veteran really take control of their exercises. The heart rate monitor that Fitbit provides great information about calorie burn during workouts!

  2. You can’t go wrong with workout clothes, equipment, and gift cards. Most of us have plenty of workout tank tops, shorts, and t-shirts to wear during the warmer times of the year. But if there’s a runner in your life, pick them up a new pullover or fleece leggings that will protect them from the December temperatures! Winter workout clothes are a great way to show your family that you’re not only thinking about them, but also helps them stay accountable and not skip workouts due to the weather!

  3. A meal delivery service! Most of us eat out more than we really should, and a big part of that is due to hectic schedules where we just can’t fit in prepping, cooking, and cleaning up after a meal. A great gift idea for the busy people in your life is pre-purchasing dinners through a meal delivery service. Depending on where you purchase from, your loved one will come home to a box of prepped, portioned, and fresh ingredients that can be transformed into a meal in 30 minutes or less.

  4. Gym Membership! Another great “pay ahead” gift is to cover the next few month’s of their gym membership. Most gyms run on an auto-pay method, so just take a trip to the gym’s office and pre-pay their account for a while. The best part about this gift is it takes the guesswork out – they were already buying the service monthly, so you know this is something that they’ll both like and appreciate. If you really want to wow them, try purchasing a few personal trainer sessions for them with a trainer at their gym. Working with a trainer gives clients a great foundation to build on in the gym.

  5. Nutrition Coach! Another awesome way to help support your friends in their healthy lifestyles is covering the cost of a nutrition coach. Working with a professional can really help kickstart their goals or propel them forward in their healthy lifestyle. But, be wary of who you purchase services from; there are TONS of people on the internet and social media who aren’t qualified in the slightest but still sell nutrition and weight management services. Be sure whoever you purchase nutrition services from has the correct credentials, like that of a registered dietitian.

If you or someone you love is considering making a lifestyle change in 2018, contact me about joining one of my programs! I am a registered dietitian specializing in Bariatric and weight loss nutrition, and I can help you reach your nutrition goals in 2018!


Dieting is temporary! Focus on lifestyle changes that last!

Your life today is simply a sum of your habits.  The things that you repeatedly do is what forms the person you are including your health.  If your life is full of good habits, then you are probably in good health but if your life is full of bad habits then your health is probably suffering.   Being successful with long term weight loss requires permanent change in habits and behaviors.  The things you do to lose weight are the same things you have to do to keep it off.  Once you lose the weight if you go back to your old lifestyle that was full of bad habits you will for sure gain all your weight back.  However, long term weight loss is more about consistency that perfection!  You don’t have to be perfect 100% of the time but you do have to be consistent most of time.  Consistently making healthy food choices, including activity, fasting, and tracking.  Therefore, finding those good habits that fit your lifestyle is important and those can be different for all of us!  


Lifestyle changes are a process that take time and require support. Once you’re ready to make a change, the difficult part is committing and following through. The biggest mistake is trying to do it all at once!  Try setting small goals and taking things one step at a time. Consider these tips to help you get started!


Make a plan that will stick. Your plan is a map that will guide you on this journey of permanent change. Begin by listing 4-6 behaviors that you need to change.  For example, I need to drink more water and less soda, I need to exercise more, I need to eat out less, etc.  Once you have listed all the things you want to change, put them in order from easiest to hardest.  
Start small. After you've identified realistic short-term and long-term goals, break down your goals into small, manageable steps that are specifically defined and can be measured.  Start with your easiest change and focus on that one thing for a week or two.  If that goal is I need to drink 64 oz of water a day, then break it down into a more manageable goal to start with.  Maybe aim for 20 oz of water a day the first few days, then increase it to 40 oz for a few days and then to 64 oz.  Trying to change it all at once will set you up for failure.  Focus on smaller goals to start with.


Change one behavior at a time. Unhealthy behaviors develop over the course of time, so replacing unhealthy behaviors with healthy ones requires time. Many people run into problems when they try to change too much too fast. To improve your success, focus on one goal or change at a time. As new healthy behaviors become a habit, try to add another goal that works toward the overall change you’re striving for.


Find a support person. Whether it be a friend, co-worker or family member, someone else on your journey will keep you motivated and accountable. Perhaps it can be someone who will go to the gym with you or someone who is trying to also eat healthy.  Talk about what you are doing. Consider joining a support group. Having someone with whom to share your struggles and successes makes the work easier and the mission less intimidating.
Ask for support. Accepting help from those who care about you and will listen strengthens your resilience and commitment. Asking others to help keep you accountable will also increase your chances of long term success.


Making the changes that you want takes time and commitment, but you can do it. Just remember that no one is perfect. You will have occasional lapses. Be kind to yourself. When you eat a brownie or skip the gym, don’t give up. Minor missteps on the road to your goals are normal and okay. Resolve to recover and get back on track.  Remember focus on progress NOT perfection!  Look at being consistent with your lifestyle changes and wellness goals vs being prefect with them!

 

If you are looking to make the necessary lifestyle changes to finally lose the weight and keep it off consider joining one of my online nutrition programs!  More info below!
 

The Impact of Poor Sleep Patterns on Weight Loss

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When people are trying to lose weight they always focus on diet and exercise first for obvious reasons.  Many will work hard to get on track with their food choices and find more time to get in the gym but eventually the results slow down or stop.  There are many other factors that play into successful weight loss and maintenance and sleep happens to be a very big one!   According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived.

Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. What’s more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.

Within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent.

Here's why that's bad: When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. And this is exactly how you become fat and suffer from diseases like diabetes.

Many people believe that hunger is related to willpower and learning to control the call of your stomach, but that's incorrect. Hunger is controlled by two hormones: leptin and ghrelin.

Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible. Research found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.

If that’s not enough, the scientists discovered exactly how sleep loss creates an internal battle that makes it nearly impossible to lose weight. When you don’t sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin. A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time—even if you just ate a big meal.

The bottom line: Not enough sleep means you’re always hungry, reaching for bigger portions, and desiring every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!”

The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night. And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts.

While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night, and to make sure that one poor night of sleep isn’t followed up with a few more. It might not seem like much, but it could make all the difference and mean more than any other health decision you make.

So if you are ready to finally get back on track with weight loss, diet, exercise and SLEEP and most importantly learn to keep it off forever then join us for our next 6 week online program below!  I promise you will not regret it!  Click below for more details.