Tag Archives: weight loss

Bringing Healthy Back, Meditation, Nutrition, Plant Based Nutrition

Hurry Up & Wait

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We live in an extremely fast paced world.  Many of us go nonstop from the moment our feet hit the ground, not even taking a break to eat. We eat in the car, at a desk or event standing, shoveling it all in.  Slowing down during meal times is imperative to moving forward on your journey towards optimal health.  I present to you one of my favorite and most inexpensive ways to slow down when eating: chopsticks. Using chopsticks at meal times really forces me to slow down, because there is just so much I can pick up with them.  Although I have really improved my skills using them throughout the years, it always works to get me to slow down.  One rule though: the plate stays on the table or at least away from your mouth.  No “shoveling” the food in.  How do you slow down?

 

Bringing Healthy Back, Diet, Healthy Living, Motivation, Resolution, Stress, Weight Loss

Top 5 Secrets to Optimal Health

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healthy_back Black SHIRT

Some of the best tools in your kit for reclaiming your health, involve more than just changes in what you select to eat and what you choose to avoid.

5 things to keep in mind when making a plan to “Bringing Healthy Back” include:

  1. Always eat with hunger and not out of habit.
  2. Be present at every meal.
  3. Know your trigger foods.
  4. Get plenty of quality sleep.
  5. Find ways to alleviate stress.
Diet, Healthy Living, Nutrition, Uncategorized, Weight Loss

When the Food Scale Dies.

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My new scale on the kitchen counter. The bowl is also the cover. Picture copyright NutritionMap 2012

A digital food scale is the best tool in your kitchen for portion control.  A friend of mine recently told me his story of his predicament when his scale died while measuring his meal.  I should not have laughed, because that following week my 10 year old scale kicked the bucket.  Now you may be thinking “what’s the big deal?”  however my digital food scale keeps me in line when it comes to measuring my portions, especially snack foods.

I ran out and purchased a new one, returned it the same day because the buttons had to be punched to work and picked up a new one to try.  My scale had a great run however I am in love with my new scale.  I keep it on my kitchen counter at all times instead of putting it away after each use.

For more information on how a digital food scale can help you lose weight and keep you in line check out my book Nutrition Map: Your Guide to Eating Healthy in the Real World available in print and digital copies.

Diet, Earth Day, Gardening, Nutrition, organic, Plant Based Nutrition, Weight Loss

Happy Earth Day!

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Copyright NutritionMap 2012

Happy Earth Day! Do you know the best way to protect the planet? Eat more plants!

Today is a cold and rainy day in New Jersey, however yesterday we spent the bulk of the afternoon clearing the yard of leaves for the compost pile. This will be the year my garden is bountiful!

How are you spending Earth Day?

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Diet, Exercise, Gym, Healthy Living, Motivation, Weight Loss

Not doing any exercise you say? Get it done!

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Nutrition Map Offices Cardio Room
Copyright 2012

It really doesn’t matter where you exercise.  What matters is that you get it done.

It really doesnt matter what you do for exercise.  What matters is that you get it done.

It doesn’t matter how much money you have.  What matters is that you get it done.

It doesn’t matter what your gym looks like.  What matters is that you get it done.

It doesn’t matter what you do or what you listen to (although it helps).  What matters is that you get it done.

It doesn’t matter what your workout clothes look like.  What matters is that you get it done.

It doesn’t matter what the weather is like.  What matters is that you get it done.

It doesn’t matter how “badly” you ate that day.  What matters is that you get it done.

It doesn’t matter what you look like doing it.  What matters is that, wait for it. Wait for it. Get it done.

Get it? Got it? Not go and GET IT DONE!

Copyright Nutrition Map 2012 

Earth Day, Healthy Living, Nutrition, Plant Based Nutrition

Save the earth, oh and some calories while you are at it!

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Copyright NutritionMap 2012

This month we celebrate Earth Day on Sunday, April 22, 2012.  We think about grand ways to decrease our “carbon footprint” while we are here on this planet. What often happens is we start making changes and then go right back to what we have always done.

This year consider the small changes you can make to make a huge impact.  How about changing your drink to plain old water in a reusable, eco friendly bottle.  While your at it, you will be saving loads of calories, sugar, caffeine and sodium that usually come along with what you usually have.

What permanent changes will you be making?

Diet, Gardening, Healthy Living, Nutrition, organic, Plant Based Nutrition, Weight Loss

Pico de Gallo

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copyright nutritionmap 2012

Not only do I get paid (most of the time) to talk about food all day, but thanks to food models, I get to play with it too.

When I am really lucky, patients bring me some awesome treasures from their gardens or from their favorite restaurants.  Last night a patient brought me pico de gallo which tastes awesome on, well, just about everything.  Had some this morning over cream cheese (vegan, but feel free to use the dairy variety) on top of a slice of wheat bread.

I may need to go and have some more.

Diet, Healthy Living, Mantra, Meditation, Nutrition, Resolution, Stress, Weight Loss, Yoga

Being Present

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www.nutritionmap.com

I know this is nutrition blog for www.nutritionmap.com, but bear with me, you will see where I am going with this…

A fellow blogger (http://www.janettedolores.com) recently posed the question “Are there words of wisdom you mentally summon when you’re in need of being lifted spiritually or emotionally?”

I was instantly brought back to a little piece of advice that I heard in yoga class many years ago that has become my mantra during meditation, prayer, or really anytime I am stressed or restless.  It was a profound, earth shattering recommendation, at least for me.  I think it was exactly what I needed to hear when life seemed to be moving at a ridiculously fast pace.  I may be quoting it wrong but here it goes:

“You are only truly alive in the present.  The past is a memory and the future, a fantasy. So be present and take in each and every “present moment.”

That’s it.  So simple isn’t it?

When it comes to changing your eating habits and living a healthier lifestyle many people skip living in the moment and move straight into their plans for the future or as I call is: the “when I lose the weight” fantasy.  I hear it all the time.  Things like:

“When I am skinny, I will treat myself to new clothes.”

“When I lose all the weight, I will change my hair.”

“I will not go shopping for swimsuits! I am not ready!”

Now I am not saying that looking to a positive future is necessarily a bad thing.  It becomes a bad thing when you put your “present moments(s)” on hold.  Each healthy choice made whether it be choosing a salad over deep fried meal or taking the stairs over the elevator should be applauded and savored in the “present moment”.  Each present moment will help you reach a goal, however each step is a necessary part of the process.

Are you guilty of the “when I lose the weight” fantasy?

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Uncategorized

Happy and Healthy Thanksgiving!

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Thanksgiving means different things for different people.  For some, it is a day full of friends, family, food, floats, and/or football.  For others it signals the beginning of the shopping, I mean the holiday season.

Whatever it means for you and your family, the day usually centers around a carbohydrate parade of dishes from sides to desserts with the guest of honor, the turkey.  The day is a food fest with little consideration for eating healthy.

One of the things that I often hear in my office is “I will start a diet after the holidays”, or “I will start eating healthy during the new year”.  I hate being a “killjoy” but what if

    • eating healthy was part of your everyday life?
    • there wasn’t a time to be “good” or “bad”?
    • you started to realize that you have access to food no matter when you want it and no longer need to gorge yourself excessively?

What if the holidays became what they were supposed to be? A time to be thankful for all you have and the potential to become? A time to be compassionate for those that have less than you do?

If possible keep in mind:

  • Do not starve yourself all day long! Continue to follow the Nutrition Map plan and have breakfast within 1 hour after you wake up in the morning and then every 2-4 hours thereafter.
  • Make fitness part of your day.  Enjoy a morning walk, run or hike with the family or before you leave the house for family gatherings.  Schedule activities or games throughout the day that require physical movement, and no, walking from the table to the couch and back does not count.
  • If you have a juicer consider juicing for the day for breakfast, lunch or snack depending on what time you are scheduled to eat.  No juicer? Do not fear. You can make a smoothie with water or milk (or milk substitute like soy or almond), fresh or frozen fruits and toss in a few handfuls of spinach or kale.  If blended properly, you won’t even know the greens are in there.
  • At dinner time, have a plate and stick to 1 plate only.  Don’t pile the food onto your plate.  You can have more in 2-3 hours if you are hungry again.  Spread out those carbohydrates.  Your gut will thank you for not subjecting it to indigestion (reflux, “upset stomach”, food “not agreeing with you”).
  • As always: Listen to your body!  When you begin to feel full, STEP AWAY FROM THE TABLE!
  • Have plenty of fruits and vegetables:
    • Have at least 1 fruit and 1 vegetable with each meal and snack throughout the day.
    • Have at least 2 non starchy vegetables with your main Thanksgiving meal.
    • Be that guest! Bring 1-2 different fruit and/or vegetable dishes to the meal.
  • If all else fails and you overindulge remember that you can jump right back on the eating healthy wagon.

www.NutritionMap.com