nutrition

3 Simple (Healthy) Rules for Weight Loss

Rachel Fitness, Lifestyle, Nutrition, Pilates Leave a comment   , , , , , , , , ,

 

 

 

 

 

 

 

 

 

 

 

The elusive struggle to lose weight continues to confound most people.  It seems like the more articles / research / self-help books on weight loss, the bigger we get.  It is an inverse relationship that does not make logical sense, yet when we look at our current lifestyle choices it makes all the sense in the world.  People think losing weight is hard…and it is in some ways.  Truthfully, though, it is easy on a physiological level and difficult from a mental and personal perspective.  Losing weight is hard because people kinda don’t wanna do it.  They sorta don’t feel like changing their eating habits.  They really like chocolate, cookies and endless pasta bowls.  They like their routines, and we all are creatures of habit.  So what is a person to do?

Instead of trying to follow a super strict eating plan, start out with guidelines that create healthier habits.  Check out this article to find out about 3 simple ways to lose weight.  In summary, you want to:

  1. Keep a food journal and record what you eat
  2. Avoid skipping meals (do NOT skip)
  3. Minimize (or eliminate) eating out, especially at lunch

See…simple!  Just write it down (creating awareness and understanding habits), eat at regular intervals (never allowing yourself to get too hungry or over-eat down the line) and prepare your own food thereby maintaining control over what is in it and how many calories you consume.

Of course calories matter, and it is still a ‘calories in, calories out’ equation such that if you consume more than you burn you will gain weight.  There is no way around that one.

The last point made in the article, and one of the most important yet, is that losing weight and keeping it off VITALLY DEPENDS on regular physical activity.  Nothing is better than an up-tempo training session, so ditch the lasagna, check out our offerings, and sign up for Pilates Bootcamp today!


Office Juice Cleanses

Rachel Fitness, Lifestyle, Nutrition, Wisdom Leave a comment   , , , , , , , , , , , , ,

When it comes to the office, there are a wealth of unhealthy habits that tend to dominate typical corporate etiquette.  From big box takeout lunches to cookie trays to your cubicle-mates consistent stream of new cupcake recipes (and let’s not forget those ever-present candy dishes, somehow unnoticed by their owner but loved by you), it is HARD to stay healthy at work!

Enter office juice cleanses, as well as other forms of office bonding that encourage healthy behavior en masse.  If we can’t beat ’em,  let’s join ’em; if we are joiners then join something positive and beneficial!  Whether it be a juice cleanse,  a veggie of the month where colleagues share recipes, or even just committing to pre- and/or post-work walks, there are infinite ways in which coworkers can support one another in the quest for health and happiness.

Summer is the best time to get started on healthy eating – with the abundance of beautiful produce, availability of healthy fish and seafood, and the general sunny weather that keeps daylight way past the end of the workday, there are no excuses to eat poorly and stay cooped up inside.  Head on down to your local Whole Foods or equivalent) or farmer’s market (click here to search for a local farmer’s market)to get your hands on great produce and more.  Explore the nuts, seeds, and nut butters to get healthy fats and copious amounts of fiber into your diet. The grocery store employees and the market vendors are always ready and willing to help you get started!

What are you waiting for!


Fitness and Fashion Converge!

Rachel Fitness, Lifestyle, Nutrition, Pilates Leave a comment   , , , , , , ,

Tomorrow is the June Portland First Thursday in the Pearl…and Leanna NYC is featuring local artists, musicians and fitness!

Rachel Rettman – Fitness. Nutrition. Lifestyle. will be raffling off private training, nutrition consultations, and free classes!  This is a great opportunity to ask fitness and nutrition questions, meet Rachel, and mingle with fun people.

More about the ‘LeannaNYC Keepin’ it Local First Thursday’ event can be found on Facebook

Get fit for those skinny jeans, find awesome summer fashions, and of course drink free booze.  Summer is back…so is First Thursday!


Superfoods for Weight Loss

Rachel Lifestyle, Nutrition, Wisdom Leave a comment   , , , , , , , , ,

 

 

 

 

Whether or not you want to lose weight, the following article outlines a number of benefits associated with eating some very important foods such as black beans, salmon, blueberries (wait, wasn’t there a post here all about blueberries recently?!?!?!?!), spinach and more.

Best Superfoods for Weight Loss

You can never eat enough healthy food, and in our era of highly processed foods in an overly saturated and confusing marketplace it is time to go back to basics!

Remember you ABC’s…..Almonds, Berries, (dark) Chocolate!!

 


Navitas Naturals Sweet Cacao Nibs

Rachel Nutrition, Wisdom Leave a comment   , , , , ,

Healthy eating can be challenging, and even the most dedicated wellness enthusiast has moments of weakness.  But let’s think of these moments as opportunities…chances to get a little novelty into the diet!  There are ways to have your cake and eat it too.  Or in this case, have your Cacao nibs and eat them too.

Cacao nibs, especially when covered in sweet cocoa liquer and cane juice, are a delightful and healthy treat.  Although high in fat, cacao nibs are chock full of antioxidants and trace minerals like magnesium and iron; they even have some protein.  Additionally, they are VERY high in fiber…each serving of this particular brand of sweet cacao nibs has 5 grams of fiber!  5 grams of fiber is 20% of our recommended daily intake and that is a big deal!

Check out Navitas naturals here; they also have tons of other great products which are both nutritious and delectable!  Next time you need a sweet treat try these out; you wont be sorry!

 


5 Great Ways to Eat Blueberries!

Rachel Lifestyle, Nutrition Leave a comment   , , , , , , , , , , , , , , ,

 

 

 

 

 

 

Guess what…It’s blueberry season!  Blueberries are one of those powerhouse foods that make every ‘most nutritious’ or ‘top 10 must have’ foods list.  Rarely does one come across a person that does not like blueberries, and kids can also love them because they are both sweet and, well, blue!

There are many great ways to incorporate blueberries into one’s diet, including my top 5 recommendations:

  1. Freeze them – Begin by washing a pint or two of blueberries, letting them air dry, and then freezing them overnight in Ziploc freezer bags.  They make a great snack and last a long time since they are frozen and take longer to eat.  They also taste like little popsicle bites…
  2. Mix with Greek Yogurt, Stevia, and chopped nuts – not only does this make a balanced meal (healthy fat from nuts, protein from yogurt, and fiber/carbs from berries), but also it tastes like dessert!
  3. Sprinkle over salads – start with spinach, then add goat cheese, pecans, and a little vinaigrette; top with a generous handful of blueberries.  To add a bit more substance, mix in some Quinoa or another light grain of choice.
  4. Oatmeal!  Try oatmeal or oat bran topped with our fruit du jour.  For added sweetness and texture sprinkle in ground flax seeds and a little brown sugar or maple syrup (or stevia for a no-calorie alternative).
  5. Shake it up – a cup of Blueberries along with a cup of ice, 1/2 cup milk of choice, protein powder (something organic with few ingredients and little processing, see www.wholefoods.com for options) and sweetener if desired tastes like ice cream while serving as a filling snack or meal replacement option.

Always remember to wash your berries well…you can also soak them in grapefruit seed extract (3-5 minutes) for a natural fruit and vegetable cleaning option.  Check out Nutribiotic Grapefruit Seed Extract.

Most of all, enjoy one of the best foods of spring and summer!

 


Chocolate Strawberry Ice Cream Soup!

Rachel Nutrition Leave a comment   , , , , ,

Sometimes eating healthy can seem like a drag…especially when you are someone who houses a serious sweet tooth!  Do not give up hope – really healthy ingredients can be made to taste like chocolate strawberry ice cream!

Here is the simple recipe for a fabulous chocolate strawberry shake; or, eat it with a spoon like you would soup!

  • 1-1.5 cups frozen strawberries
  • tbsp cocoa powder
  • stevia sweetener to taste
  • 1/2 tsp vanilla
  • a scoop or two favorite all-natural (no chemical fillers) protein powder.  This recipe used Pumpkin protein powder.
  • 1/2 cup chocolate unsweetened almond milk (or other milk of choice)
  • ice cubes (8-15 depending on desired consistency)

Just blend and there you go!  Sweet awesomeness in a glass or a bowl!  You can also experiment with flavors, i.e. blueberries or mixed berried, or flavored protein powder (keep it natural) and different milk or alternative milk flavors, flavorings, etc.

 


Eat Right For Your Blood Type

Rachel Lifestyle, Nutrition, Wisdom Leave a comment   , , , , , , , , ,

Did you know that, according to Dr. Adamo, people require different diets (i.e. eating plans, not a lack of eating) according to their blood type?  Someone with Type A blood is optimally sustained by different foods than someone with Type O, Type AB, or Type B blood.  While fruits and vegetables are a mainstay for any and every human out there, there are even certain produce items that are recommended for or detrimental to various blood types.  It is interesting to learn about!

A few fun facts:

  • People with Type A blood are considered the first vegetarians, and are best served by a diet with no red meat, no dairy, little white meat, and a few servings a week of fish?  This blood type should primarily get protein from nuts, seeds, legumes, soy, eggs, and the occasional fish/chicken (they can also skip chicken and similar meats).
  • Type B individuals have a tolerant system and can eat most things (like difficult to digest dairy and red meat) but should not eat wheat, corn, or lentils?
  • Type O is the oldest bloodline, hence the O, and should only avoid wheat, grains and legumes but requires vigorous exercise (compared to Type A for which gentle exercise is recommended).
  • Type AB is a more modern blood type and its hallmark is a very sensitive digestive tract; people with Type AB blood should completely avoid meat, chicken, and pork.

While there is debate as to the scientific validity of eating for one’s blood type, it does make some sense in terms of historical origin, lifestyle, heritage, and ancestry.  But as a Type A, this blogger has to completely disagree with the prescription for gentle exercise; plenty of Type A individuals love and thrive on lots of vigorous physical activity!

Check WebMD and the aforementioned Dr. Adamo website for some interesting facts on blood type eating; if anything it is an education!

 


Mushrooms, Asparagus, Cabbage, and Onions Oh My!!

Rachel Lifestyle, Nutrition, Wisdom Leave a comment   , , , , , , , ,

 

 

 

 

 

 

All fruits and veggies are vitally important to our health and wellness.  Any time you can get your hands on a fruit or a vegetable, even if it is not organic, please eat it!!  While different produce items contain various types of essential vitamins, minerals, and cell building blocks, our ‘title’ veggies, i.e. Mushrooms, Asparagus, Cabbage, and Onions, contain high amount of SULFUR, which our bodies need in order to thrive.

Why do we need Sulfur??  Isn’t Sulfur that smelly gas we experimented with in elementary school science class??  In some forms, yes; but more importantly Sulfur is a building block for our brains and our mitochondria, and our liver and kidneys need Sulfur to remove toxins from our body and bloodstream.  Plus, when you chop up some mushrooms, cabbage and onions and saute with a little extra virgin olive oil you will have a fantastic side dish to a plump, fresh piece of wild caught fish.  MMMMmmmm….

Do not be afraid of Sulfur!  It is one of the best nutrients we can ingest, and you will save thousands of dollars on future medical care costs by eating healthy food now.


It’s Official…303 sold!

Rachel Fitness, Groupon, News, Nutrition, Pilates Leave a comment   , , , , , , ,

While a few more might yet sell in the coming weeks (I have yet to figure out how one can get a Groupon after the deal expires but apparently you can) I have sold a total of 303 Groupons in the last 1.5 months.  This is extremely exciting since building a business is a huge challenge and there is only so long a person can survive without covering expenses, going into more debt, etc. before re-evaluating and considering other opportunities.

But as of now things are on track and the business is poised to grow.  People are calling and emailing, excited to begin their new fitness plan, and we are delighted to have them on board!  Loving what you do is vital to success; working with people who are also excited to have your help and support makes it a lot better and that much more fulfilling.

Now that Groupon is over, it is back to other health-related topics, items, articles, monologues, and so forth.

Lets start here:  Happiest (and unhappiest) States in America!  The Huffington Post has some interesting articles in its Huffpost Health Living section, like this article:  Happy March! 7 In-Season Superfoods.


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