Are you trying to lose weight?

If you are trying to lose weight by restricting during the day, be aware that this causes binging. This is a constant theme that unveils itself regularly in nutrition sessions with my clients. Instead of sabotaging your efforts, work slowly and in phases. Go from A to B to C. Do not attempt to go from A to Z. Work on health promotion and adding filling food. Avoid a negative mindset and daily weigh – ins. Be mindful, patient and accepting.

Are you game for September 17th?

Don’t forget to register for Women’s Health “Are You Game?” on September 17th. Laura Cipullo RD, CDE and Martha McKittrick, RD, CDE will be offering free nutrition counseling that day in addition to all of the other cool wellness events. Get the details and register at: .

Defy Aging with the ABC's of Youth

Defy Aging with the ABC’s of Youth

A is for anti inflammatory foods. Almonds and avocados contain monounsaturated fats that help to increase our good cholesterol, HDL. HDL functions as an anit inflammatory agent in our body!

B is for brain food. Fight aging with omega 3 fatty acids like salmon or cod liver oil. The omega 3 fatty acid known as DHA has been shown to improve memory as reported in the Chicago Health and Aging Project.

C is for cereal grains. Cereal grains like whole wheat berries, rye berries and quinoa are low glycemic grains. Prevent blood sugar and insulin peaks by choosing these grains. This can help you to decrease your risk of high insulin levels, diabetes and ultimately Alzheimer’s disease.

Move over TV dinners and say hi to this microwave meal.

It’s the end of August and we are all scrambling to get everything ready for the new school year. Sometimes meals become second priority. If you are lacking time and want something tasty, try Kashi’s Pesto Pasta Primavera. Add one half cup of beans (rec. no added salt) to this microwave meal and you have a balanced vegetarian lunch option with 18 grams of vegetarian protein and 14 grams of fiber.

Are your food issues causing your child to have an eating disorder?

Read my nutrition article on feeding your children at citibabes blog:

1. If you struggle with your own food issues and fear they may alter your child’s relationship with food.
2. Need guidance feeding your children a balanced intake.
3. Are confused if a donut is okay to offer your child.
4. If you are a parent, caregiver, teacher, politician or want to make a difference in our youth.

Travel Healthy in Santa Barbara

Whether traveling solo or with your family, being active and healthy is easy. If you are heading to Santa Barbara, CA check out www.SBFitTours.com to get SUP (Stand Up Paddle) lessons or SUP Resistance Training. Channel Islands Outfitter offers kayak and paddle rentals for the more experienced. My favorite movement experience in Santa Barbara was the emPOWER Yoga class at Yoga Soup. It’s the right start to anybody’s day – well any yogi’s day. You can get more of yoga instructor Adrienne Hengel’s classes at her own studio Power of Your Om either in Santa Barbara or Chicago.

Are you at risk for CMR?

CMR is cardiometabolic risk. These risk factors help one to assess their overall risk for developing heart disease and type 2 diabetes.

The markers include the following:

  • Obesity
  • High LDL cholesterol
  • Low HDL cholesterol
  • High Triglycerides
  • Physical inactivity
  • Inflammation
  • Hypertension (aka high blood pressure)
  • Smoking
  • Insulin Resistance

The presence of the markers alone and or with multiple risk factors increases your chances of disease. If you have one or more of these risk factors, identify what you can do to make a small realistic change. For example, can you start a walking regimen of ten minutes four days a week during your lunch hour? Another possible change to implement could be to decrease your saturated fat by choosing prepackaged goods with less than 2 grams saturated fat/serving. Making just one change can decrease multiple risk factors. Instead of feeling overwhelmed, feel empowered.

If you feel you need additional support, check out programs like BMIQ (www.BMIQ.com) that provide evidenced based nutrition and lifestyle online group education. If you prefer to work with an expert in a private setting, consider consulting a registered dietitian. Visit www.eatright.org and www.LauraCipulloLLC.com to choose a registered dietitian. You can even work with a RD individually online at www.youronlinedietitian.com.