July 12, 2013
Lifestyle, Nutrition, Workplace Wellness
, lose 10 pounds
, workplace wellness
A calorie is a calorie is a…fat blasting machine! When you eat the right kinds of calories, and more importantly in the right combinations, you can turn your food into a tool for thermogenic weight loss. This means that your own body, through efficiency and digestion, is able to burn more calories and fat than if you ate the same amount of less healthy or less productive kinds of calories. Here are 3 things you can do today to turn your body into a fat burning machine:
- Eat equal parts protein and carbohydrates – when carbs and protein are in balance, it stabilizes blood sugar which prevents fat accumulation.
- Eat small, balanced meals 6 times a day – Eating small meals every 2-3 hours keeps your body on its toes and in a state of digestion…this lights up the internal calorie-torching furnace that exists within all of us. This also helps stabilize blood sugar, as mentioned before, which promotes a sense of satiety and keeps the body regulated as far as knowing that the next meal is right around the bend.
- Healthy fats, in moderation, are our friends – Healthy fats, such as nuts, olive oil, oily fish and avocado are a boon to health; fat aids in nutrient absorption and also promotes a feeling of fullness. Make sure not to go crazy with the trail mix, though; each handful can easily have 200 calories and it adds up fast! A 1/2 ounce portion of your choice of nuts makes a great snack.
Start small…Pick one of these items and do it for a week or two…then do the next, then finally the third. Making small, steady change leads to a lifetime of good habits!
Check back for tips on how to put these principles to work while on the go, or at the office!
July 22, 2012
Fitness, Lifestyle, Nutrition, Pilates, Wisdom
It is easy to run off and buy the newest iPad, designer handbag, or splurge on a trip to Europe; these kinds of purchases are exciting and come with tangible objects or, in the case of travel, photos and memories that can be ascribed to a specific time and place. It is a lot harder to invest in personal health and wellness, which often lacks tangible, day-to-day markers of success. In a world of instant gratification, holding something in your hand can be a lot more fulfilling then knowing that your efforts will pay off a month or two or three down the road. Those who take the time to help themselves are often shocked when they come to understand how much nutrition and personal eating habits play a role in physical health and sense of well being. You can have all the cool technology in the world and a wardrobe that Kate Moss would die for, but if you do not feel healthy, energetic and full of life then you cannot fully enjoy your spoils.
Summer is the best time to invest in YOU by adding both new physical activities AND nutritional counseling to your regimen; the weather is great, the produce is fresh, and the fish are swimming. Changing eating habits is hard, and while it might sounds simple enough to read a book and follow an arbitrary plan it is important to set yourself up for long-term success while creating a plan that caters to your specific goals.
Get started on becoming the healthiest version of yourself, and address some of the following issues:
- Weight Management
- Making sense of fad diets and understanding past success/failure
- Diabetes and blood glucose management
- Meal Planning
- Healthy Snacking
- Food Allergies
- Aerobic / Cardiovascular health and wellness
- Persistent Gastro-intestinal (G.I.) Problems
- Breaking long-standing negative eating behaviors (e.g. night eating, stress eating)
- Mindful Eating
- Positive habits for Children and youth
- Eating healthy on-the-go / during travel
- Food journals and other tracking methods
- Technology-driven tools for successful eating and living
- Sustainable healthy eating practices
Visit our nutrition page to learn more and call 415-602-4291 for an in-person meeting or a phone/skype/video meeting from anywhere in the world!
July 12, 2012
Fitness, Lifestyle, Nutrition, Wisdom
, farmers market
, lose 10 pounds
, whole foods
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!
March 5, 2012
Lifestyle, Nutrition, Wisdom
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.
Admittedly I think a lot about protein…and how to get enough of it. Getting fat and carbs into one’s diet is simple, but outside of sitting down and eating half a chicken it is more challenging to meet our protein needs.
Everyone has a different opinion as to appropriate daily protein intake, but if you want to be lean and svelte protein is essential and a good rule of thumb is to eat as many grams each day as your weight. So, if you weigh 120 pounds then eat 120 grams. This would equate to 480 calories in your daily diet coming from protein; if someone is on, say, a 1500 calorie a day eating program then that would be about 32% of your calories. The Zone diet would give you a thumbs up, Dukan Diet most likely too. But most importantly we here at Rachel Rettman – Fitness. Nutrition. Lifestyle would be proud of you!
So grab your soy nuts, drink your milk, eat your tofu, and wolf down some lentils. Whatever your pleasure, there are lots of creative ways to pack in the protein! More on this topic to follow…