Has the summer left you feeling a little guilty? It’s time to put aside the guilt and focus on your goals. As the new school year begins, there’s no better time to start forming healthy habits and routines – for yourself and your family. Well, you’ve found yourself on our website, and that’s a great place to start! But, which program is right for you AND which program will generate lasting results? Let us tell you why the Flex Plan will do both of these things.
Our Flex Plan is a SMART (Specific, Measurable, Achievable, Realistic and Timely) approach to reaching lasting results health and nutrition goals. Here are 5 reasons why:
3 Month Commitment
Research has revealed that habits take 66 days to form. That is the equivalent of 2 months and 5 days. By choosing our 3 month Flex Plan, the first two months will allow us to get to know YOU and lead you in the formation of nutritious habits. In the third month, we’ll be able to work alongside you as you navigate a balanced lifestyle and solidify your new habits.
2. Personal Approach & 1:1 Advising
Everyone loves when things are personalized to them, and with our flex plan, you’ll have just that. The flex plan provides you with 6 one on one consultations lasting up to 40 minutes. This way, we are able to get to know you, your concerns, and your desires so that we can provide you with plans and suggestions that are tailored to your lifestyle and your preferences!
Doing this ensures that we are comprehensive in each of the following topics:
3. Healthie App Access
Healthie is a mobile food and activity diary that will help you stay motivated during your time on our Flex Plan. With this app, you simply take a picture of what you ate, drank and type in any workout you did. This allows us to assess your meals and make sure that they’re balanced. It also allows us to ensure that your food choices compliment your goals.
4. No More Counting Calories!
Think coming to a dietitian is going to involve time wasted looking up calories in ingredients and typing in each one? Think again! Our approach to nutrition removes this tedious task. Research has shown that calories are not reflective of the quality of food that you are eating. Rather, they just reveal how much energy the food can provide. At Eat 2 Perform, we look at the photos you’ve provided through Healthie to help you make sure that you are eating nutrient-dense, balanced meals that work for you.
5. See the Change
Over the course of three months, you’ll see your habits change as you look back on Healthie entries. Eat 2 Perform aims to help active individuals reach their highest level of performance. Since we commit to you for three months, you will also likely see your performance improve. With our help, you’ll establishing healthy habits and routines to ensure that your body is in the best shape for whatever you desire – speed, strength, agility, etc.
There’s no need to wait for Monday or for the new year to accomplish your goals when you could start today. We are ready for you! Send us an email and we would love to work with you as you begin to navigate the changes that will come when you make your nutrition a priority!
Did you know there was an app that can help you lose weight?
Yes, an app! It helps you virtually connect with a registered dietitian nutritionist (RDN) and hold you accountable. Healthie has more awesome features like entering food logs by taking a picture, tracking your goals/workouts, and will even give you access to do face-to-face time with a registered dietitian nutritionist to make this journey go as smooth as possible. Don’t believe me? Here are 3 ways how the Healthie app will help you make your lifestyle a healthy one.
We know that it can be difficult to hold yourself accountable when it comes to eating and staying on track. Sometimes you need more than self-discipline especially when you are running out of energy. The Healthie app can save you time from counting calories and inputting all of your workouts. You just simply take picture of what your ate and log your type of workout you did on the app.
2. Tracking Progress is Easier
With the Healthie app, tracking your progress is a piece of cake. You can create daily, weekly, and long-term goals with the encouragement of your dietitian. There is a “metrics” feature that lets you track your weight, body fat percentage, waist circumference, GI issues, and even your BMI. If you use a wearable device, such as a Fitbit, you can sync its data into the Healthie app for automatic tracking.
3. Communicate with an Expert
With Healthie, you get notified when your RDN comments on your food logs, journals, and activities. In case you start slacking on your eating habits, your RDN will provide friendly encouraging nudges to get you back on track. Need to schedule an appointment to discuss your progress or any concerns? Not a problem. You can book an in-person appointment or a virtual session when you are on the go.
Whether you want to get fit for an upcoming event or simply want to live a healthier lifestyle, the Healthie app will help you become successful. Tracking and understanding your nutritional information may be tricky, but it gets easier once you share it with your RDN to encourage you and hold yourself accountable. Talking about your decisions and keeping track of your progress will help you realize what is needed to change your lifestyle for the better. It’s time to get Healthie!
Want to get started using the Healthie app?
In addition to submitting food journal entries in the Healthie App, you may also use the messaging feature to communicate with us. This service is included in all plans, but can also be purchased separately. Requires an initial nutrition assessment before setup.
At every client’s first appointment, I do an initial assessment. In the initial assessment, we discuss medical and diet history, eating behaviors, lifestyle, physical activity and goals. When discussing client’s eating behaviors, more often than not I hear that clients do not eat with intent.
Eating with intent has to do with the choices you make when it comes to eating. Why are you eating what you are eating? Most clients tell me it’s because it tastes good and that is what was available at the time. When making that decision, is it really helping you achieve your Health and Wellness goals? What are your goals?
If your goal is to have more energy throughout the day, then your food choices should reflect that. If you have a family history of heart disease or diabetes and your goal is prevention, then your food choices should reflect that. For optimal performance in sports or fitness, athletes should be eating with the intent to fuel their bodies with the best choices for them to achieve that goal.
Based on your goals, here are some fueling ideas to help. Remember to be mindful of your portion size since most of these foods can be used for multiple intentions based on how much you eat of them. Also the timing of food makes a big impact on how you feel. Typically for energy, weight and athletic performance, spacing meals and snacks out every 2-3 hours is helpful. What those meals and snacks will depend on your age, body composition and activity level.
Energy, Sustained Focus – Turkey sandwich on whole grain bread with avocado, Salad with chicken, nuts or seeds and a rainbow of vegetables, Chicken Barley Soup with assorted vegetables. Whole grain crackers, hummus and vegetables.
Weight Loss – High Fiber, High Protein, Moderate Carbohydrates and Fat. Salad and soups with protein, vegetables and whole grains added like quinoa, brown rice or barley. Whole grain bread sandwiches with lean proteins, a portion of avocado and a side of fresh vegetables like peppers, carrots, cherry tomatoes, snap peas, fennel or celery.
Athletic Performance – High simple or complex carbohydrates based on timing. Bagels with a light spread of peanut butter or a lean deli meat. Pasta salad with a light dressing and a lean source of protein. Smoothies with fruit, small amounts of greek yogurt and a tablespoon of nut butter (if using cow’s milk keep fat content low and omit greek yogurt and nut butter).
A tea which claims to cure ailments such as asthma, acne, cancer and high blood pressure to name a few. Seems too good to be true… and well, maybe it just is.
This magical tea to which I am referring is Kombucha. Kombucha tea can be found bottled in local health food stores or can be brewed in the comfort of your own home. Kombucha tea is a sweet black tea made of yeasts and bacteria. Sounds appealing, doesn’t it?
Part of what Kombucha claims to do is help digestion, rid the body of toxins, boost the immune system, aid in weight loss, ward off heart disease and relieve arthritis pain. When a drink claims to have these super healing powers, consumers will drink it, no matter what the aftertaste or smell. So, what’s the catch?
The catch is that most of these claims are not backed by any scientific evidence.
In fact, there have been reported cases of some negative side effects of Kombucha such as lactic acidosis and liver toxicity. The FDA also warns people about the possibility of contamination of fungi in susceptible individuals. There may also be a risk of harmful bacteria or mold if brewing your own tea at home, so be sure to use glass, stainless steel or plastic containers, nothing which can leach lead.
Most of what we know about Kombucha are claims and not evidence based facts, which makes it a bit tricky to make a general conclusion on it. If you have been drinking it for some time now and are seeing good results, then great, stick with it. However, it’s safest to tackle whether Kombucha is for you on a case by case basis, particularly because it can interact differently with certain medical conditions.
There are many different strategies to losing weight nowadays, but knowing which strategy works for you can be tricky. For those who love spicy food, you may be in luck. Research suggests that spicy foods may help with weight loss in certain doses. Significant weight loss may not be apparent when adding just a little bit of spice to your diet, but may be more apparent when used in combination with a healthy eating plan and exercise.
These three foods contain a substance known as capsaicin, which makes them spicy and may provide health benefits such as weight loss and decreased appetite. Studies suggest that the capsaicin component in chili peppers may help increase thermogenesis, thus increasing energy expenditure (burning calories)
How exactly do spicy foods help with weight loss and burning fat?
Another benefit of capsaicin is decreasing appetite, which in turn leads to decreased intake of fats and calories, resulting in weight loss due to less energy intake.
Although spicy foods may help with weight loss, this strategy is not for everyone due to different tolerance levels.Spicy foods may also help increase fat oxidation (fat breakdown) when meals contain a high fat content. If you can increase your tolerance of spicy foods, that can lead to increased therapeutic intakes of capsaicin, resulting in more potent effects. Although, capsaicin may help with weight loss, this component should be combined with exercise and a healthy diet to help increase energy expenditure and fat loss, rather than be used alone to obtain the health benefits.
The keto diet has been an up and coming trend in the last year. People from all over the country have seem “results” with this low carb/ high fat diet. Clients have asked me in the past whether or not this trend would be a good
The big question is whether keto is here to stay or will he leave town soon like his predecessors, Atkins, Paleo and North Beach.
Is the keto diet the new craze? Yes, but whether it’s sustainable and keep weight off is another story. Let’s look at what keto is and isn’t:
A keto (genic) diet initially developed to help control epilepsy in children. It’s a high fat, adequate protein and low carbohydrate diet. The premise is to have the body use fat for energy instead of carbohydrate. Glucose is the primary source of fuel for the body. With the keto diet, since carbohydrates are restricted, the body uses ketones. A ketogenic diet is not for everyone.
Constipation- foods that are high in fiber are foods that have carbohydrates in them
Adherence- keeping your intake to less then 40g carbohydrates/day
Mineral supplements- sodium, potassium and magnesium- due to excess water loss in first few weeks of keto diet.
Need vitamin supplementation- B vitamins, Calcium and Vitamin D, since dairy is limited. Vitamin A foods are also high in carbohydrates.
Keto flu- Occurs around day 3 of starting the diet. Symptoms can include fatigue, foggy mental function, increased hunger, difficulty sleeping, nausea, constipation or diarrhea.
Foods high in trans and saturated fats are linked to increases in LDL cholesterol, known as “bad” cholesterol.
Frequently Asked Questions:
1. How do you know if you are in ketosis?
Most people use urine dipsticks to test ketones. Which is also a challenge to make sure you are keeping your carbohydrates low enough.
Diet is not high protein. Too much protein in the body can be converted to carbohydrates so you have to be careful to have an adequate, not high amount.
2. Will I lose weight?
Yes. Especially in the beginning but sorry to say, it’s mostly water, lots of water. This is why you have to replace electrolytes. Just like most diets, you will see results. Though, especially with this diet, it can be very challenging to sustain. Especially since birthdays and celebrations come up and one slice of cake will meet or surpass all of your carbohydrates for the day. I will for sure pass on the keto diet. I enjoy my wine and cake too much!
3. How much protein can I have while on a Keto diet?
This is a very tricky question. A Keto diet is not a high fat AND high protein diet. We as registered dietitians estimate needs, including protein needs. It’s very hard to know what an individual’s exact needs are. This is very important on a keto diet because excess protein intake gets turned into carbohydrates and therefore can move you out of ketosis. I would suggest getting .8g/kg to prevent protein deficiency. However, remember that nutrition information can be off by 15% so take that in consideration when estimating needs.
If this is all very confusing, discuss your goals with a Registered Dietitian Nutritionist that can guide you and make recommendations that will meet your specific goals and needs.
For more information -The University of Washington School of Medicine has more about the keto diet.