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We wish you all a great new year and a great new you!
Tuesday, December 27, 2011
Tuesday, December 13, 2011
New Features From Wellness Studio
We now have a new Wellness Portal. Now when you have an account with us you can track your diet and exercise progress online!
Monday, May 30, 2011
4 Week Diet Makeover
Week One: Make a Produce-Aisle Hit List
Eating more fruits and vegetables is one of the most important dietary habits you can adopt to prevent heart disease, cancer, diabetes, and hypertension and to manage your weight. Vegetables in particular will cost you little in the way of calories while offering huge health benefits.
Your weekly goal is to eat five to nine servings of fruits and veggies a day. That's not as challenging as it may seem. The serving sizes are reasonable—one medium-size fruit, a half cup of cooked vegetables, three-quarters of a cup of 100-percent juice, one cup of raw leafy vegetables, a quarter cup of dried fruit. Mix fruit into your breakfast cereal, add lettuce and tomato to your sandwich (with a side of a vegetable-based soup), eat a piece of fruit in the afternoon and a vegetable side at dinner, and you've taken care of at least five servings.
Before shopping, write down the names of five richly colored vegetables and fruits that you really like, then add to the list two that you're curious about and are willing to try.
Week Two: Defy Your White Flour Urge
Until recently, it seemed that only nutritionists (and cereal box labels) used the words whole grain. Now delicious whole grain soups, desserts, and breads—bursting with color, texture and flavor—have become popular. It's also widely known that they have the power to deliver key antioxidants.
Your weekly goal is to make sure that half of your grain servings per day (three to five one-ounce servings) are whole grains such as wild rice, brown rice, barley, bulgur, corn (polenta), faro, quinoa, wheat berries, or whole wheat couscous. Whole grain foods are not refined, which means they contain all three parts of the grain, including the two lost in the refining process—the outer layer, bran, which provides fiber, B vitamins, and antioxidants; and the germ, the nutrient-packed inner portion, containing protein, vitamins, minerals, and antioxidants. The endosperm, the starchy part of the grain left in refined products such as white flour, contains some protein and lots of carbs but few nutrients. Look for the word whole on the ingredient list, followed by the name of the grain.
Research shows that adding even a moderate amount of whole grain to your diet every day—whole grain cereal topped with fruit for breakfast, toasty multigrain bread at lunch, and a pilaf or grain salad for dinner—significantly reduces the risk of heart disease, type 2 diabetes, and digestive system and hormone-related cancers.
Eating more fruits and vegetables is one of the most important dietary habits you can adopt to prevent heart disease, cancer, diabetes, and hypertension and to manage your weight. Vegetables in particular will cost you little in the way of calories while offering huge health benefits.
Your weekly goal is to eat five to nine servings of fruits and veggies a day. That's not as challenging as it may seem. The serving sizes are reasonable—one medium-size fruit, a half cup of cooked vegetables, three-quarters of a cup of 100-percent juice, one cup of raw leafy vegetables, a quarter cup of dried fruit. Mix fruit into your breakfast cereal, add lettuce and tomato to your sandwich (with a side of a vegetable-based soup), eat a piece of fruit in the afternoon and a vegetable side at dinner, and you've taken care of at least five servings.
Before shopping, write down the names of five richly colored vegetables and fruits that you really like, then add to the list two that you're curious about and are willing to try.
Week Two: Defy Your White Flour Urge
Until recently, it seemed that only nutritionists (and cereal box labels) used the words whole grain. Now delicious whole grain soups, desserts, and breads—bursting with color, texture and flavor—have become popular. It's also widely known that they have the power to deliver key antioxidants.
Your weekly goal is to make sure that half of your grain servings per day (three to five one-ounce servings) are whole grains such as wild rice, brown rice, barley, bulgur, corn (polenta), faro, quinoa, wheat berries, or whole wheat couscous. Whole grain foods are not refined, which means they contain all three parts of the grain, including the two lost in the refining process—the outer layer, bran, which provides fiber, B vitamins, and antioxidants; and the germ, the nutrient-packed inner portion, containing protein, vitamins, minerals, and antioxidants. The endosperm, the starchy part of the grain left in refined products such as white flour, contains some protein and lots of carbs but few nutrients. Look for the word whole on the ingredient list, followed by the name of the grain.
Research shows that adding even a moderate amount of whole grain to your diet every day—whole grain cereal topped with fruit for breakfast, toasty multigrain bread at lunch, and a pilaf or grain salad for dinner—significantly reduces the risk of heart disease, type 2 diabetes, and digestive system and hormone-related cancers.
Week Three: Get the Perks of Dairy—Without All the Fat
This week, add some reduced-fat dairy, which will cream up your cooking and get healthy calcium into your diet (approximately 75 percent of adult Americans don't get the recommended daily allowance). Studies show not only that calcium helps prevent osteoporosis but that getting enough calcium each day (1,000 milligrams from ages 19 to 50 and 1,200 milligrams after age 50), along with adequate vitamin D (200 IU; 400 IU after age 50), helps control weight, lowers blood pressure, and may prevent certain types of cancer.
Your goal is to eat three to four servings a day of low-fat cheeses, yogurt, and 1 percent or skim milk; the calcium in dairy products is the most readily absorbed by your body. If you're lactose intolerant, fortified soy products—particularly those with calcium malate—are a fine substitute in cooking and often contain similar amounts of protein, vitamin D, and calcium. I do not recommend fat-free dairy products, particularly cheese; instead of getting creamy, bubbly, and brown in recipes, it can turn rubbery and tasteless.
Week Four: Get Protein
In the past three weeks, you have learned how vegetables, fruit, whole grains, and low-fat dairy can help you fill your plate with quality nutrients that don't pack a lot of calories. Now it's time to address protein. Getting enough is not something most of us need to worry about, but selecting well is.
Your goal is to eat five to six ounces of lean and healthy protein a day. Eat it all in one meal (most restaurant servings of protein are at least five ounces), or eat smaller portions throughout the day. I often tell clients to divide their plate into quarters: Three quarters should be filled with whole grains and vegetables; one quarter should be a serving of protein—such as shrimp, fish, chicken, beans, tofu, lean cuts of beef, or pork—about the size of a deck of cards. Poultry and meat can take little time to cook (grilling and searing in a hot, nonstick pan) or a lot of hands-off time (braising and stewing until they are fork-tender and flavorful).
Some high-protein foods are rich in protective nutrients, such as the omega-3 fatty acids found in walnuts and fish like wild salmon. Use nuts as a garnish to add flavor, texture, and toastiness to salad, or eat a small handful as a snack. Beans are a near-perfect food—high in protein, fiber, B vitamins, iron, calcium, and magnesium, and very low in fat. Puree them into dips and spreads, or add them to salads, soups, stews, and casseroles for extra protein oomph.
This week, add some reduced-fat dairy, which will cream up your cooking and get healthy calcium into your diet (approximately 75 percent of adult Americans don't get the recommended daily allowance). Studies show not only that calcium helps prevent osteoporosis but that getting enough calcium each day (1,000 milligrams from ages 19 to 50 and 1,200 milligrams after age 50), along with adequate vitamin D (200 IU; 400 IU after age 50), helps control weight, lowers blood pressure, and may prevent certain types of cancer.
Your goal is to eat three to four servings a day of low-fat cheeses, yogurt, and 1 percent or skim milk; the calcium in dairy products is the most readily absorbed by your body. If you're lactose intolerant, fortified soy products—particularly those with calcium malate—are a fine substitute in cooking and often contain similar amounts of protein, vitamin D, and calcium. I do not recommend fat-free dairy products, particularly cheese; instead of getting creamy, bubbly, and brown in recipes, it can turn rubbery and tasteless.
Week Four: Get Protein
In the past three weeks, you have learned how vegetables, fruit, whole grains, and low-fat dairy can help you fill your plate with quality nutrients that don't pack a lot of calories. Now it's time to address protein. Getting enough is not something most of us need to worry about, but selecting well is.
Your goal is to eat five to six ounces of lean and healthy protein a day. Eat it all in one meal (most restaurant servings of protein are at least five ounces), or eat smaller portions throughout the day. I often tell clients to divide their plate into quarters: Three quarters should be filled with whole grains and vegetables; one quarter should be a serving of protein—such as shrimp, fish, chicken, beans, tofu, lean cuts of beef, or pork—about the size of a deck of cards. Poultry and meat can take little time to cook (grilling and searing in a hot, nonstick pan) or a lot of hands-off time (braising and stewing until they are fork-tender and flavorful).
Some high-protein foods are rich in protective nutrients, such as the omega-3 fatty acids found in walnuts and fish like wild salmon. Use nuts as a garnish to add flavor, texture, and toastiness to salad, or eat a small handful as a snack. Beans are a near-perfect food—high in protein, fiber, B vitamins, iron, calcium, and magnesium, and very low in fat. Puree them into dips and spreads, or add them to salads, soups, stews, and casseroles for extra protein oomph.
Wednesday, March 23, 2011
In light of the recent incidents in Japan with the radioactive fallout, we know that many of you are looking for information on iodine supplements and we want to support you with information that might be helpful to you.
Should I be taking iodine?
You should only take high doses of potassium iodide when your local authorities instruct you to. High doses of iodine should not be taken every day.
How does potassium iodide protect me?
According to the Centers for Disease Control and Prevention (CDC):
- Taking high doses of potassium iodide will saturate the thyroid with non-radioactive iodine helping to prevent the thyroid from absorbing radioactive iodine.
- If the gland has enough iodine in it, the thyroid doesn't absorb any radioactive iodine and it is flushed out of the system in urine.
- Potassium iodide will not protect you from general radiation.
Please be aware that taking potassium iodide in higher dosages or more often than recommended can cause severe illness.High doses of potassium iodide should only be taken when directed by local health authorities.
How much Potassium Iodide should be taken?
How often should someone take potassium iodide in the event of a nuclear incident? These high doses of potassium iodide should only be taken once per day and only for the few days when instructed by your local authorities. Repeat doses should be avoided by pregnant women and newborn infants. Is there a real threat of radioactive contamination in the U.S.? "... we see a very low likelihood -- really a very low probability -- that there's any possibility of harmful radiation levels in the United States, or in Hawaii or in any other U.S. territories." To learn more, watch this informative video or to get additional information from the Centers for Disease Control and Prevention. |
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Tuesday, March 8, 2011
Coconut Water: Miracle Drink?
Is there a difference between coconut milk and coconut water? Yes, a big one. Coconut water is a thin clear liquid found at the center of the nut before maturation, while coconut "milk" is made from the liquid extracted from the actual flesh of the coconut. The milk is much thicker and richer, and maintains a very high fat content. The water of a young green coconut is sweet and light. As the nut ages, the nutrients in the water are absorbed by the flesh, leaving the water bitter and lackluster. Therefore, to reap the natural health and flavor benefits of coconut water, the coconut must be harvested while it is still green.
Aside from crucial electrolytes, coconut water contains calcium, potassium, magnesium, vitamins, sugars and proteins. A typical serving offers 569 mg, which is almost twice the amount in a banana. For centuries, it has helped hydrate, cool body temperature and maintain immune system balance. Due to the saline and albumen content, it is used to ease symptoms of cholera, urinary tract diseases, kidney stones and dysentery.
According to the Coconut Development Board, it helps promote weight loss, relieves rashes when applied externally, can be used as an antiseptic or as an emergency substitute during a blood transfusion and may aide the body's immune system when fighting AIDS, cancer and diabetes. Coconut water has also proven beneficial for alleviating nausea, as it naturally settles the stomach. Therefore, it's also an ideal hangover cure in lieu of the raw egg and milk.
Where do I find coconut water?
It can be found pretty much in any grocery store, including Trader Joe's, Whole Foods, Mother's Market and Sprouts. Different vendors carry different brands however, and each brand can have a different taste to it...so if you buy one brand and don't like the taste, buy a few different brands to see if there is one you enjoy. Personally, I have become a huge fan of the C20 brand, it tastes the best out of all the brands I've tried. However, this C20 (found in a can, not a box) label can only be found in certain places - mainly at Whole Foods Market.
Go give this new "water" a try, and feel the benefits!
Tuesday, March 1, 2011
EATING HEALTHY AND STAYING FIT TO CONTROL AND MANAGE DIABETES
What is diabetes and are you at risk?
Diabetes is a disease that results in too much sugar (glucose) in the blood. Your body does not have enough insulin available to turn food into energy. High levels of glucose slowly damage your eyes, heart, kidneys, nerves, legs, and feet. Diabetes is a serious disease affecting 20.8 million people in this country, and you may be at risk if you are Hispanic, overweight, or do not exercise regularly. Hispanics are nearly twice as likely as non-Hispanic whites to develop this disease.
Steps to healthy eating and a healthy lifestyle to control and manage diabetes:
• Begin with a healthy eating plan. Healthy eating means eating more grains, fruits, and vegetables, and less meat, sweets, and fats every day. "Let the Food be the Medicine and Medicine be the Food"(Hippocrates).
• Be physically active every day to help prevent weight gain and improve blood sugar control.
• Check the sugar in your blood and take your medication every day if needed.
How to create a healthy meal plan:
To create a healthy meal plan you should do the following:
• Eat a variety of foods as recommended in the Diabetes Food Pyramid to get a balanced intake of the nutrients your body needs - carbohydrates, proteins, fats, vitamins, and minerals.
• Make changes gradually because it takes time to accomplish lasting goals.
• Reduce the amount of fat you eat by choosing fewer high-fat foods and cooking with less fat.
• Eat more fiber by eating at least 5 servings of fruits and vegetables every day.
• Eat fewer foods that are high in sugar like fruit juices, fruit-flavored drinks, sodas, and tea or coffee sweetened with sugar.
• Use less salt in cooking and at the table. Eat fewer foods that are high in salt, like canned and packaged soups, pickles, and processed meats.
• Eat smaller portions and never skip meals.
• Learn about the right serving sizes for you.
• Learn how to read food labels.
• Limit use of alcohol.
What is the Diabetes Food Pyramid?
The Diabetes Food Pyramid is a general guide of what and how much to eat each day. It is similar to the Food Pyramid you see on many food packages. The pyramid is divided into six groups. You should eat more foods from the largest group at the base of the pyramid and less from the smaller groups at the top of the pyramid. The number of servings needed every day is not the same for everyone, so a range of servings is given to ensure you get the foods you need for good health. The food groups and suggested servings per day are listed below.
• Grains, Beans, and Starchy Vegetables: (good source of B vitamins and fiber) 6 or more servings/day
• Fruits: (contain vitamins C, A, potassium, folate, and fiber) 3-4 servings/day
• Vegetables: (provide vitamins A, C, folate, and fiber) 3-5 servings/day
• Milk: (source of calcium, protein, vitamins A and D) 2-3 servings/day
• Meats and Others: (good source of iron, zinc, B vitamins, and protein) 2-3 servings/day
• Fats, Sweets, and Alcohol: The foods at the tip of the pyramid should be eaten in small amounts. Fats and oils should be limited because they are high in calories. Sweets are high in sugar and should only be eaten once in a while.
What is the right number of servings for you?
The Diabetes Food Pyramid gives a range of servings for each group, but it is only a guide. If you have diabetes, a dietitian can design a specific meal plan for you.
Remember that the number of servings listed is for the entire day. Since food raises blood sugar levels, it is best to space servings throughout the day. For example, 4 servings of fruit might be divided between 3 meals and 1 snack.
Keep in mind
Follow a healthy lifestyle, eat healthy foods, and keep physically active to help control diabetes. If you have diabetes, be an active member of your diabetes care team: you, your doctor, dietitian, and other health care providers. This meal planner gives you only general information. Consult with your diabetes care team.
What is a serving size in the Food Pyramid?
Each of the following represents one serving from each of the food groups in the Diabetes Food Pyramid:
• Grains, Beans, and Starchy Vegetables: 1 slice of bread; 1/2 small bagel, English muffin, or bun; 1/2 cup cooked cereal, pasta, rice; 3/4 cup ready-to-eat cereal; 1/2 cup cooked dried beans, corn, peas
• Vegetable Group: 1 cup raw vegetable; 1/2 cup vegetable juice
• Fruit Group: 1 medium-size fresh fruit; 1/2 cup canned fruit; 1/2 cup fruit juice
• Milk Group: 1 cup (8 ounces) milk or yogurt
• Meat Group: 2-3 ounces cooked lean meat, skinless poultry, or fish; 1 egg; 2 tablespoons peanut butter; 2-3 ounces cheese
• Fats, Sweets, and Alcohol: 1 teaspoon butter, margarine, or mayonnaise; 1 tablespoon cream cheese or salad dressing; 1 tablespoon cream cheese; 1/2 cup ice cream.
Your own Meal Plan:
If you have diabetes, consult a Licensed Nutritionist to help you make your own meal plan. Your meal plan will be based on many factors, including your weight goal, height, age, and physical activity.
Wednesday, February 16, 2011
Do You Want To Influence Others?
When we think about a "bad" boss, we typically picture that person to be one who runs around the office barking orders to everyone left and right. But there is also another type of boss whom we most likely have also encountered during our life - a boss who simply just doesn't do what he or she needs to do.
They provide no guidance, no clear explanation for what they expect or need. They are distant and unapproachable. The list could go on and on.... my point is, we want to be able to look up to our bosses and authorities as people we respect and admire. We, as people, tend to follow the trends of others who are successful but happy too. We all want to have these areas in our lives.
You may not even realize some of the other people around you who admire certain things about you. We all take notice of little things about the people we interact with on a daily basis. Work habits, eating habits, social skills, communication skills, analytical skills... so what is it YOU do that others may look up to you for? Or, maybe there is an area where you wish to be stronger and better at so that you will get the recognition and admiration from others for it?
Ask yourself, "Do I want to influence others? Am I ready and willing to do so?"
Influencing requires a build up of trust, reciprocity and good interpersonal skills. You need to have (or develop) leadership skills which will show those around you how rewarding it is to be who you are and do what you do. This is the most fundamental task that managers and leaders perform. If you will not or cannot do it, if it makes you uncomfortable, if other needs — to be liked, for example — feel more compelling, you will struggle as a leader.
Developing these ideas for what you want to improve in yourself will transfer from the working world into your daily lifestyle and decision-making patterns. When you feel good about who YOU are, people recognize that you're doing something smart, and therefore creating happiness in your life. With happiness, comes less stress and a healthier lifestyle overall. Be an encouragement to others, and when criticism is needed, be careful in your approach and word choices or they will tune you out and avoid taking advise from you in the future.
They provide no guidance, no clear explanation for what they expect or need. They are distant and unapproachable. The list could go on and on.... my point is, we want to be able to look up to our bosses and authorities as people we respect and admire. We, as people, tend to follow the trends of others who are successful but happy too. We all want to have these areas in our lives.
You may not even realize some of the other people around you who admire certain things about you. We all take notice of little things about the people we interact with on a daily basis. Work habits, eating habits, social skills, communication skills, analytical skills... so what is it YOU do that others may look up to you for? Or, maybe there is an area where you wish to be stronger and better at so that you will get the recognition and admiration from others for it?
Ask yourself, "Do I want to influence others? Am I ready and willing to do so?"
Influencing requires a build up of trust, reciprocity and good interpersonal skills. You need to have (or develop) leadership skills which will show those around you how rewarding it is to be who you are and do what you do. This is the most fundamental task that managers and leaders perform. If you will not or cannot do it, if it makes you uncomfortable, if other needs — to be liked, for example — feel more compelling, you will struggle as a leader.
Developing these ideas for what you want to improve in yourself will transfer from the working world into your daily lifestyle and decision-making patterns. When you feel good about who YOU are, people recognize that you're doing something smart, and therefore creating happiness in your life. With happiness, comes less stress and a healthier lifestyle overall. Be an encouragement to others, and when criticism is needed, be careful in your approach and word choices or they will tune you out and avoid taking advise from you in the future.
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