Holiday Parties

Holiday parties don't have to be a dieters nightmare. Just remember a few things:

1. Eat a light snack of raw veggies and drink lots of water before you go. You will be full and less tempted to pig out on the higher fat options being served.

2. Limit alcohol. Alcohol is very fattening. Instead of the empty calories alcohol provides, choose sparkling water with lemon, lime or cucumber as an alternative. Choose a wine spritzer instead of a higher calorie drink.

3. Portion control! Need I say more...

Nutrition Series

I am very excited to be hosting a 6 week Nutrition Series that starts on Jan 15th at Intimate Pilates downtown Kent. It will run each Saturday for 6 weeks and cover some great topics. Contact me for more info on how you can get signed up or visit http://www.intimatepilates.com/ for more information.

Tracking your food intake

A recent study found that people who keep a food diary lose twice the weight compared to those who do not track their foods. (Source: American Journal of Preventative Medicine).

5 ways to cut fat in cooking

Here are 5 easy things that you can do to cut the fat when cooking meals.
1. Use nonstick spray instead of butter or oil.
2. Choose extra-lean meat and skinless chicken breasts.
3. Trim all the fat from meat before cooking.
4. Grill, broil, bake, steam, poach foods instead of frying them.
5. Use vegetables, beans, and whole grains to replace some of the meat in burgers, meat loaf, chili and cassaroles. Lean ground turkey also makes great chili.

Pumpkin!

I love pumpkin! Not only is it available all year round but it is chock full of goodies like vitamin A, vitamin C, E, and K, and fiber.  It also has minerals including magnesium, potassium, and iron. The seeds are loaded with minerals and have an anti-inflammatory effect, may help protect against prostate cancer and osteoporosis. One quarter cup of seeds has 5g of carbs and 1.5g fiber.

Daily Nutrition Tip: Eat Fish

Eating fish is good for you because it is low in fat and high in protein and contains omega-3 fatty acids.

Smart Snackin...

Got the munchies? Check out some simple switches that can save you serious snacking calories!  
Swap an ounce of Harvest Cheddar Sun Chips for two cups of air-popped popcorn to save 78 calories.
 
Swap a cup of strawberry ice cream for a Yoplait Whips, Strawberry Mist flavor, to save 114 calories.
 
Swap a 1.7-oz. package of M&M's Plain Chocolate candies for a half cup of Kozy Shack Real Chocolate pudding to cut almost 100 calories.

Swap one Mrs. Field's semi-sweet chocolate chip cookie for 13 Miss Meringue Chocolate Chip Minis to save 170 calories.s?

Don' skip...

Skipping meals can cause weight gain because it slows down your metabolism. Also people that skip meals tend to overeat later in the day. Rather than skipping an entire meal, just control your portions.

Toning

For a great workout that tones, strengthens, improves balance and flexibilty, try Pilates. A good place to start and one that I highly recommend is Intimate Pilates. Visit their website at http://www.intimatepilates.com/ for more information.

Follow a healthy diet

A healthy diet is an important part in keeping fit. Contact me to assist you with your weight loss goals!

Wonderful Whole Grains

A whole grain is one that has undergone very little processing so it retains its nutrients. Examples would be barley, brown rice, bulgar, corn grits, couscous, rolled oats, whole wheat pasta, wild rice, whole wheat cereal, oat bran and quinoa.

BMI

The BMI is used to estimate body fat. Males with a BMI above 27.8 and women over 27.3 are considered overweight. Males with a BMI less than 20.7 and women below 19.1 are considered underweight. Of course these numbers are just an estimate. You should take into consideration your activity level, ratio of fat and muscle, and whether you are an elite athlete or competetive body builder. Call me for an appointment to discuss your BMI, daily caloric needs, and resting metabolic rate. Knowing these calculations can help you undertand how to lose, gain or maintain your weight.

Understanding Calories...

A calorie is a unit of measurment that measures the amount of energy in a food or beverage. How to count them and how to cut them are key to losing weight. It takes a deficit of 3500 calories to lose one pound.

Where to start?

Eating healthy is important for feeling and looking good, but it's not always easy making the right food choices. If you need advice contact me to make an appointment, 425-894-3015 or ammitchell@me.com

Tip for the day

I often get asked how to make a dessert low fat. Well, try substituting applesauce, plum puree, or pumpkin for 1/2 of the fat called for in the recipe. It will make your baked goods more moist and nutritious. Enjoy!

Emotional Eating

Emotional eating is a major factor in why and what we eat. Food offers comfort when we are alone, hurt, happy, anxious, depressed. Food is also often the center of our family and social universe. Meeting with a  nutrition coach can help learn new behaviors for dealing with these feelings and create a better relationship with food. 

Tip for the day

Choose foods that are natural or organic not processed. Natural foods contribute to weight loss, as they are generally lower in calories, have more fiber, and are more satisfying than the processed ones.

NW Nutrition Consulting

Now offering an individual nutrition coaching program to meet your specific goals and needs.