A depressing holiday statistic: the average person gains 6-10 pounds between Halloween and New Year. Here is our tried and true action plan to beat the odds this year!
DECEMBER 2023 NEWSLETTER
Season’s Greetings Ah, the holiday season! This is a time to enjoy family and friends, and rich traditions, but it is also the time of year when tempting treats are everywhere we turn. Unlike other times of the year when the occasional wedding or birthday bash makes it easy to overindulge, the holidays are one back-to-back, high-calorie feast after another. Holidays revolve around food and family, but Christmas actually has its roots in a feast. Although Christmas represents serious temptation for a dieter, following these tips will help you succeed […]
NOVEMBER 2023NEWSLETTER
Over 200 years ago President Abraham Lincoln declared the fourth Thursday in November the national day to celebrate Thanksgiving. In 1941 it became a national holiday. In 1621 the Pilgrim’s had their first successful corn harvest, and a celebratory feast was organized. They invited the Native American allies and had the first celebrated thanksgiving. Every year families gather on Thanksgiving day to celebrate family, giving to others and what they are most thankful for. But it is also that time of year, when most of us tug a little […]
NOVEMBER 2023NEWSLETTER
Over 200 years ago President Abraham Lincoln declared the fourth Thursday in November the national day to celebrate Thanksgiving. In 1941 it became a national holiday. In 1621 the Pilgrim’s had their first successful corn harvest, and a celebratory feast was organized. They invited the Native American allies and had the first celebrated thanksgiving. Every year families gather on Thanksgiving day to celebrate family, giving to others and what they are most thankful for. But it is also that time of year, when most of us tug a little […]
JANUARY NEWSLETTER 2023
Happy New Year! Nothing much changes from year to year, when it comes to making resolutions. Each year the following resolutions are most popular: drink less alcohol get a better education or job eat healthy food / get fit / lose weight manage debt /stress quit smoking go green save money volunteer to help others In a study published in the American Journal of Health, researchers at the University of Missouri found that, after looking at over 99,000 participants, any method that utilizes recording and tracking activity and results significantly […]
How to Form Lifestyle Habits
Ilana Katz MS, RD, CSSD Challenges are embraced, and once decided upon require the extra effort to ensure getting to the finish line. Does your resolve weaken before success? Do you risk stalling? Do you focus on outcome instead of process? Do you consider yourself an “all-or-nothing” individual? If you answer “yes” to either of these two questions, you may need to make more of your efforts habit-forming rather than forced. Athletes who are consistent with good habits are the most successful. Athletes, or anyone for that matter, sustain momentum […]
FUEL SAFE ZONE
protein cookies 1 c (4 scoops) vanilla whey protein powder 1 c almond flour 1 c almond butter 1½ c unsweet applesauce 1 tsp vanilla extract 1 tsp baking soda ½ tsp salt sweetener optional, and for taste: Recommend to use a stevia based one and about 1 Tbsp is perfect amount for the recipe. Mix all ingredients together in a bowl. Use as a batter and shape into cookie size on a baking sheet (3″ diameter, can roll into a ball and press slightly down to flatten). Bake at 350 […]
RESOLVING TO BE A BETTER TRIATHLETE
Ilana Katz MS, RD, CSSD (a partner in crime) Just the other day I was pleased to see a whole bunch of 5:00am-ers waiting for the gym doors to open. The regulars were there too, most of them with their eye roll to one another (translation: “these new folk will be gone before the next cold days emerges”). According to Time.Com. the most broken resolutions are related to diet and exercise. So why then do people keep making the same resolutions and breaking them year after year? More importantly, what […]
DECEMBER NEWSLETTER – 2016
Everywhere you go, you can’t help but nibble on rich holiday treats. A typical holiday meal can be 4000-5000 calories. To make matters worse, activity drops because we’re indoors. Consequently, most of us put on several pounds during the holiday season. But weight gain does not have to be inevitable. You can compensate for eating high calorie meals by increasing your activity and making wise food choices when possible. For instance, it’s easy to rake up the calories when eating snacks. Choose raw vegetable and fresh fruit with low-calorie […]
FUEL SAFE ZONE
Energy Balls with a twist of coconut A couple of energy balls are a perfect go to snack in the middle of an afternoon slump, or actually… whenever 😉 ½ c oats 1 scoop (¼ c) of vanilla whey 2 Tbsp honey 1 tsp almond extract ½ c peanut butter (or almond butter (or nut/seed butter of choice)) ½ c unsweet coconut (shredded) 1 Tbsp coconut oil 3 tsp of dark chocolate chips Mix all the ingredients together. Roll into balls with diam. about tip of thumb size.
