February 2012 

Tips From Nutrition Focus

Weight Loss Tip:

Lasting Weight Loss

Lasting weight loss comes with a lot of planning, hard work and focus.  You may have promised yourself that you would start the new year off with better eating and/or exercise habits, which is great!  The key though is to choose new habits you can stick with for life, not just for the first few months of the new year!

The first step is figuring out the behaviors that you need to change to lose the weight and keep it off.  From there you need to set a lifestyle change plan.  Take one step at a time and establish behavior changes over time.  It won't happen overnight!

Set individual and realistic goals to help you make gradual changes such as eating breakfast, eating smaller portions, drinking water throughout the day or taking a walk at lunchtime.  Create goals that are as specific as possible.

You don't have to live without your favorite foods!  Just include them as special treats on occasion and eat them in moderation.  That is more realistic than never eating them again.  The whole idea behind lifestyle change and weight loss is to make it something you can live with for a lifetime so make it realistic!  

Weight control is a lifestyle change. Go slowly, enjoy your changes and keep your focus on health and the way it makes you feel.  That will guide you to lasting weight loss!

Nutrition News: 

Why Do People Follow a Gluten-Free Diet?

 

Celiac disease is one of the most prevalent reasons for a person to follow a gluten-free diet.  Many people follow a gluten-free diet for reasons other then a health condition such as weight loss.  However, this is not an easy diet to follow and does not guarantee any type of weight loss.  Celiac disease is an autoimmune inflammatory disorder of the small intestine that is also known as gluten-sensitive enteropathy or non-tropical sprue.  This disease can affect both children and adults.  There is no known cause but research suggests a strong genetic link.  Celiac disease is much more common than once thought.

 

For people with celiac disease, eating any food that contains gluten, a protein found in wheat, rye, barley and other grains, sets off an autoimmune response that causes the destruction of the villi within the lining of the small intestines as well as the destruction of certain digestive enzymes.  Oats have also been traditionally considered to be harmful to people with celiac disease, but recent scientific studies have shown otherwise for pure oats.  People with celiac produce antibodies that attack the small intestines, causing damage and illness.   The destruction of the villi results in the body’s inability to absorb nutrients that are needed for good health such as carbohydrates, protein, fat, vitamins and minerals.  These nutritional deficiencies can deprive the brain, nervous system, bones, liver, heart, and other organs of the nourishment they need and can cause vitamin and mineral deficiencies that can lead to many types of health conditions, diseases and illnesses.  

 

Symptoms of celiac disease include anything from nausea, vomiting, gas, bloating, and abdominal pain to depression and joint pain, just to name a few.  The symptoms can vary greatly from individual to individual.  

 

If you suspect celiac disease consult your physician or a gastroenterologist in your area.  Never start a gluten-free diet until AFTER you have been properly tested and diagnosed.  A dietitian that specializes in gluten-free diets can be helpful in getting you started on the diet once you are diagnosed.

 

For more info check out my book:

Tell Me What to Eat If I Have Celiac Disease: Nutrition You Can Live With

Fitness Fun:

Bring Awareness to the "Core" of your Routine 

Core training refers to the strengthening and stabilization of the abdominal and back muscles.  These opposing muscles work in tandem to stabilize the body as the arms and legs move.  All body movement originates and is controlled from the body's core, or center.

Whether this information is new or old to you, I believe that by making this theme the focus of your next workout, you will experience a new and/or different appreciation of your body and the meaning of strength.

A few tips for bringing awareness to your core:

* Rock n' Roll- start in a seated position on the floor with knees in toward the chest.  Gently place your hands under the knees and begin to balance on your "sits" bones by brining the feet off the floor.  Pull your navel in toward the spine and make a slight "C" shape with your spine.  Maintain the navel-to-spine and "C" shape as you roll back and then up to the balanced, seated position.  Continue in a slow and controlled pace 10 times.  Notice how maintaining control in your core center controls the movement of your body.

* Bring the awareness of navel-toward-spine to every movement you perform during your workout, even your cardiovascular routine.  While you maintain this position, avoid holding your breath.

*Yoga, Pilates and Martial Arts are practices that bring awareness to the core center of your body.