Whether your goals are weight loss, weight gain or weight maintenance; the first step in developing a meal plan is to determine the number of calories necessary for you to maintain your present body weight. Eating fewer calories than this will cause WEIGHT LOSS. Eating more calories than this will cause WEIGHT GAIN. Eating this amount will lead […]
Author Archives: Amy
Genistein and Bone Health: Risks and Benefits
Genistein, a type of photoestrogen, is used to treat osteoporosis in post-menopausal women. Some, but not all studies have found that genistein can improve bone mineral density in this demographic.1,2,3,4 It is often used as an alternative to hormone replacement therapy (HRT) which has been found to increase the risk of endometrial and breast cancer. […]
Time Saving Tips to Make Packing Lunch a Reality
Yesterday I wrote about ideas for what to pack in a healthy lunch, but I understand that knowing what to pack is only half of the battle. One of the biggest barriers for packing lunch is finding the time to do it. Here are some time saving tips to make packing a reality: Pack your […]
Have a Lunch Packed With Good Nutrition
Where does your lunch come from? Are you eating in a high school cafeteria, the food court near your office or ordering delivery from the local pizza shop? While most places do serve some healthy options, many of the choices are loaded with fat, calories and salt in their oversized portions. Packing lunch can give […]
Reward Yourself…You Deserve It!
When you make positive changes in your life, is important to reward yourself. Rewards act as positive reinforcement, they keep things fun, and they can be strong motivators. Some days, motivation to eat right and exercise is high, and let’s face it, on other days it just doesn’t seem to be there at all. When […]
Having Trouble Keeping Your New Year’s Resolutions???
“This year I’m going to exercise more.” “I’m going to go on a diet and lose weight.” Do these resolutions ring a bell? If so, you’re not alone because these are two of the most common resolutions made each year. Unfortunately, by the end of January many have begun to slip back into old eating […]
Today Show talks about Vitamin D
On November 27th, I wrote about Vitamin D as it relates to bone health. In that post I went over the dietary requirements for Vitamin D, and had mentioned that there has been an increased prevalence of Vitamin D deficiencies in our country. This morning on the Today Show, there was a nice segment about […]
Determining Calories Burned With Activity
Many of my clients ask me how many calories they burn doing different exercises. One of my favorite websites for determining this is Caloriesperhour.com. When you click on “Activity Calculator”, you can enter your weight, the type of exercise and the amount of time you spent exercising. It will give you a list of activities, […]
Healthy Eating for the Holiday Season
The Holiday Season is a special time of year that many people look forward to and enjoy. However, it can be the most difficult time for people to try to manage their weight. Many family gatherings and holiday parties involve a large selection of foods, which are often high in fat and calories. In order […]
Better Eat Your Wheaties
Your mom just may have been right when she said breakfast is the most important meal of the day. Not only does breakfast improve concentration and performance at school/work, but a high-fiber breakfast can also help to improve cholesterol levels and reduce the amount of calories consumed throughout the day. It has been found that […]