Weight Loss & Maintenance Tips from Nutritionist & Yoga Expert
In the 1990’s we were a fat phobic society. Happily eating fat free muffins, fat free ice cream, fat free cheeses and not giving a second thought to the fact that these items were chock full of sugar, calories and preservatives. Then came along the Atkins generation and all of a sudden we were scared to death to put any carbs into our mouths. Instead, without an ounce of guilt we feasted on fatty meats and cheeses, glad to see a dip on the scale but not realizing what these foods were doing to our cholesterol and arteries, let alone fueling our brains inappropriately.
I see it everyday. People come to me for nutritional counseling, confused as to how they should lose weight, maintain their weight or how to eat a healthy diet. And you know what? I don’t blame them for being confused! There is a lot of information floating out there, and a lot of it is misinformation.
The good news is that it doesn’t have to be so complicated. However, I will tell you this; to successfully lose weight and maintain, it’s not about going on one of these fad diets you read about, or doing a cleanse that everybody at work is talking about. Yes, the end result may be that you lose weight, but you will not maintain it. The only way to do so is by making a lifestyle change, one that is permanent with lasting benefits. Drinking spinach juice with a touch of wheatgrass is not a realistic meal plan for the rest of your life, nor would you want it to be! Where is the pleasure in that?
A basic principle of weight loss and maintenance is that the majority of your calories should come from lean protein. This includes all animal protein like chicken, fish, beef, eggs, meat and soy protein as well. Your carbohydrates should be coming mostly from vegetables and a small amount of fruit. It’s important not to cut out fats all together- healthy ones found in foods like olive oil, egg yolk, nuts, avocado and omega-3 are actually good for you and weight loss.
Foods that are the main source of weight gain are bread, pasta, cereals, corn products and rice. White bread/pasta or whole-wheat bread/pasta are pretty much nutritionally identical; the same goes for white and brown rice. The only difference is that whole wheat bread and brown rice are less processed, and won’t cause your blood sugar to spike and crash as dramatically. These are foods that are often referred to as “simple sugars” or “simple carbohydrates”.
Losing weight doesn’t have to be about starving yourself (and most certainly shouldn’t be), but rather, learning how to make better choices. It takes effort to make those lifestyle changes but you’re worth it!
|Lana Levy is a nutritionist specializing in taking a holistic approach towards healthy eating, not only to help her clients achieve their goals, but also help them maintain a healthy lifestyle. Lana has also incorporated her passion for yoga into her services for her clients, as a way to stay fit, and create a balance between the body and the mind.Lana received her degree from Columbia University, where she completed her Masters in Nutrition and Exercise Physiology. In 2010, Ms. Levy became a Registered Yoga Teacher through an intensive training with YogaWorks here in New York City. In 2011 she completed a Prenatal Yoga Certification.With a background in nutrition and yoga, Lana works with her clients to create customized nutrition plans and yoga sequences that are specifically tailored to their needs. Whether the goal is weight loss, healthy weight gain, energy improvement, pre and post natal health, relief from various gastrointestinal ailments, Just For Today can provide you with tools to make a change for life!|
3 Ways to Eat Healthy On-The-Go
With January resolve starting to wane, many of us could use some help keeping our eating on-track. To keep energy high and our bodies slim as we fight off those winter blues it’s essential to eat nutritious foods throughout the day and stay well hydrated. However, we can run into trouble when our hectic and complex lives get in the way, making it difficult to eat those health boosting foods we know and love.
The solution lies in the preparation – you can choose a specially designed meal plan like Nutritious Life Meals, or prep, cook and pack yourself. Either way, the tips below will help keep your energy up and your metabolism revved while eating on-the-go. The reward will be a happier, slimmer and sexier you!
1. Nutritious Life Meals
Nutritious Life Meals is my newest tool to help you live a more Nutritious Life. The program will help you fit nutrition into your routine effortlessly and consistently, resulting in a healthier and slimmer you!
The plan works like this: each day, three freshly prepared gourmet meals and two snacks will be delivered right to your doorstep. I created each meal, so you know that you will be getting the right balance of nutrients in the proper portions to help you lose weight and gain energy. If you have allergies, dietary restrictions or simply don’t like certain foods (broccoli may never be your favorite, no matter how nutritious it is!), before each meal is delivered you can log into your online account, choose between four meal options, and even give some foods a “thumbs down.” This ensures that you’ll get nutritious meals that you will enjoy and be excited to eat!
2. “Brown Bag” 2012 Style
A portable cooler may not be the chicest carryall, but it’s an excellent tool to help you eat empowered. Portable coolers allow you to bring along more substantial snacks like endive and hummus, cheese and turkey slices or yogurt and nuts. These snacks are great because they combine protein and fat to help you stay satisfied. Okay, maybe a cooler is going a bit above and beyond for some of you, but a Built insulated lunch bag is something even the most uber-fashionistas can handle.
3. RX for Snacks: Have an emergency stash
Sometimes you need to run out the door and simply don’t have the time to prep a bag full of snacks (some days are just too unpredictable). For these times, a pre-packed snack bag is essential. Keep this bag loaded with nonperishable items such as mixed nuts, high fiber crackers, natural peanut butter packets and organic turkey jerky. Some of my favorite choices even include ‘unconventional’ items like tuna packets and oatmeal packets. I also recommend stashing some green tea and True Lemon packets in your snack bag to add to water so that you can always stay hydrated. Keep this emergency stash on hand at home to throw in your bag, glove compartment and inside your desk at work.
To order Keri Glassman’s Nutritious Life Meals click here.
| Nationally recognized nutrition expert and published author Keri Glassman is the founder and president of Keri Glassman, Nutritious Life, a nutrition practice based in New York City. For years, Keri has been a leader in advancing a “whole person” approach to health and wellness.She has dedicated her career to creating services and promoting education through her Nutritious Life brand. She has authored two books; the most recent is The O2 Diet. The Cutting Edge, Antioxidant-Based Program That Will Make You Healthy, Thin and Beautiful. (Rodale, December 2009.) This book translates complex scientific research on antioxidants and the ORAC scale into useful and usable tools that everyone can benefit from. It empowers people to live a more Nutritious Life by combining a nutrient dense, high antioxidant diet with the other components of a Nutritious Life. The O2 Diet follows the Snack Factor Diet, (Crown, 2007.)Keri is a contributing editor and advisory board member for Women’s Health Magazine, and was the first registered dietitian to create a real food based snack bar, KeriBar.Additionally, Keri is the Nutrition and Health contributor for NBC’s New York Live, and is regularly featured on national television programs including NBC’s The Today Show, ABC’s Good Morning America, Access Hollywood Live, The View, Dr. Oz, The Doctors, The Wendy Williams Show, MSNBC and The Fox News Channel.
Keri resides in New York City with her children, Rex and Maizy.
10 Healthier Candies
It’s summer and everyone’s talking about beach bodies and bathing suits (yep, guilty as charged!). But every now and then you have to treat yourself to some sweet, sticky, melt-in-your-mouth candy. So, in celebration of National Candy Month (happening now!) and our 10th birthday (also happening now with great deals and more), we’re bringing you 10 delicious and healthier substitutes to your favorite candies!
After all, it’s kind of…mean that National Candy Month is in the middle of prime bikini season.
Try: Florida’s Natural Organic Pocket Fruit Sticks ($4.89/pack of 12)
If You Love: Fruit Roll-ups, Gushers
A great on-the-go snack for the whole family, Florida’s Natural Organic Pocket Fruit Sticks are just 40 calories with 0 grams of fat.
If you really like fruit roll-ups or are prone to indulging in your kids’ sweets, these organic fruit rolls are perfect to toss into everyone’s lunch bags—they provide the sweetness of dried fruit, plus they’re gluten free! Choose from Orange, Blueberry or Strawberry.
Try: Almond M&M’s (M&Ms.com, $2.95)
If You Love: Plain M &Ms, Chocolate-Covered Nuts
Sometimes you just have to have the real thing (and there’s no true way to replace an M&M). So, you’re allowed to indulge with Almond M&M’s. Almonds are well-known for their healthy benefits: lowering cholesterol and the risk of heart disease and diabetes. And although this snack has a pretty high calorie count (220/serving), sometimes the good fats (and the good tastes) are worth it.
Really a peanut girl? Dark Chocolate Peanut M&M’s have the same calorie count per serving, and dark chocolate does have antioxidants!
Try: Yummy Earth Organic Lollipops ($3.99/.5lb on NaturalCandyStore.com)
If You Love: Lollipops, Sucking candies
There is nothing like a lollipop. Lucky for you, Yummy Earth’s Organic Lollipops are a healthier alternative to the traditional high-fructose, bubble-gum infused lollipops of yore.
Yep, just 70 calories for three lollipops and 0 grams of fat, these gluten-free, vegan treats are simply delick-ious! And in flavors like pomegranate, blood orange, watermelon or (a more sophisticated) chili lime, you’re sure to please everyone’s palettes. Purchase individual flavors or a variety pack (see above).
Try: Detour Whey Protein Bar in Caramel Peanut ($3.29)
If You Love: Snickers, Twix, anything with nougat
Candy bars, a.k.a. a staple of our youth, are nearly impossible to pass up—Halloween has been a downfall of many a diet (mmm, how many fun-size Snickers equal a full-size again?!). If you are craving a classic candy bar, try Detour’s Whey Protein Bar in Caramel Peanut.
Aside from great taste, get the benefits of whey protein (it’s an appetite suppressant, stabilizes glucose levels, and contains very little fat or carbs)—it’ll also save you from the sugar crashes and cravings that normal candy bars cause. Available in a variety of flavors, these are great for active ladies who are looking to build muscle/reduce fat but don’t eat meat or have time to make a protein shake after a workout.
Try: Hershey’s Sugar Free Jolly Ranchers (Kmart, $1.90)
If You Love: Jolly Ranchers, Hard Candy
Sometimes sugar-free candy is an absolute necessity, especially with juvenile diabetes on the rise. And aside from being sans sugar, Hershey’s sugar-free products also boast about 20% less calories and come in great bite-sized packages.
So go ahead and enjoy a few Jolly Ranchers—four pieces come in at a mere 35 calories! Hershey’s also offers sugar-free varieties in Reese’s Peanut Butter Cups, York Peppermint Patties, Jolly Ranchers, Twizzlers, Hershey’s Milk Chocolate and Hershey’s Caramel-Filled Chocolates!
Try: Bissinger’s Lemon Ginger Yuzu Gummy Pandas ($5)
If You Love: Gummy Bears
Bissinger’s Lemon Ginger Yuzu Gummy Pandas with natural sweeteners are a healthier alternative to traditional gummy bears. With 0 grams of fat and 130 Calories per 16 pieces, these chewy treats make for an awesome, flavorful snack.
The lemon ginger option offers a grown-up tang along with a good ol’ dose of Vitamin C. There are several different flavors to choose from, including Blueberry Acai and Apricot Green Tea!
Try: Figamajigs ($23.85/ Box of 15)
If You Love: Chocolate-Covered Cherries/Fruit
For ladies who are looking to eat healthier, Figamajigs are the perfect snack. Not only are they 100% fat free, but they contain a fruity, good-for-ya fig covered in luscious dark chocolate.
Providing all the antioxidant power of figs, including regulating the digestive system, dark Figmajigs are more than a reduced calorie treat.
Try: Surf Sweets Organic Jelly Beans ($1.79 on LuckyVitamin.com)
If You Love: Jelly Beans
The mere thought of the JellyBelly Factory is mouth-watering. …But eating a pound of jelly beans isn’t the healthiest decision. Opt for an organic jelly bean instead, made with fruit juice and organic sweeteners.
Surf Sweets Organic Jelly Beans also provide 100% of your daily recommended Vitamin C. With flavors like cherry, grapefruit, grape, lemon, strawberry and orange at 130 calories per serving, how can you go wrong?
Try: Gayle’s Miracles Chocolate Truffle Snack Pack ($9.99)
If You Love: Truffles, Milk Chocolate
Craving the sweet, melt-in-your-mouth chocolate goodness that is a truffle? Coming in at only 30 calories per truffle, Gayle’s Miracles Chocolate Truffle Snack Pack means you can definitely afford to treat your sweet tooth with a little dessert.
Try: Labrada Nutrition Rockin’ Roll Nut Roll, Nutty Peanut 12 ea ($23.49 on drugstore.com)
If You Love: Pay Days
Nuts about chocolate? No worries, Labrada’s Rockin’ Roll Nut Roll is a great way to enjoy the classic candy bar without the classic guilt that usually accompanies it. This better-for-you bar features tons of protein, good fats and only 2 grams of sugar in one chewy, chocolaty disguise.
Image Credit: Sheckys.com
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