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Bell Nutrition and Fitness

Healthy Living Through The Ages


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Managing the Yo-Yo

Posted on April 25, 2014 at 11:47 AM Comments comments (8)
There are so many diets out there that they will all help you lose weight, but a lot of the time you  have a hard time keeping it off.  When you eliminate food groups or types of foods you will lose weight, because you are no longer eating them and it limits your options.  The thing you need to remember is that you need to find something that you can stick with for the rest of your life.  A lot of people can stick with it for the short term but then in the long term it is just to hard, to depriving or very restrictive.  

Another reason is that there is typically a reason why you are overweight.  If you do not fix the problem nothing will work long term.  It can be that you are an emotional eater, binge eater, or just lack of true motivation to continuer with a healthy lifestyle.  Until you are ready to fix those issues nothing will last.  Anyone can do it, you just need to be ready for it and want to make the changes that need to be worked on.

In my practice I always have everyone make goals that they want to accomplish as far as diet and exercise.  With the goals I always make one long term goal with short term goals to help get to the long term.  If you just say I want to lose 50 lbs, it can seem impossible to get there.  So if you have short term goals that are easier to accomplish, you will be able to meet those goals quicker and feel successful.  Examples for short term goals would be eating 5 servings of fruits and vegetables a day or being able to do 5 pushups.  Then come up with strategies to get you there.  Always make goals quantifiable, otherwise how do you know you have accomplished them.  

I always encourage my clients to  keep a food journal.  It one makes you accountable for what you eat.  It also is useful to go back and look at patterns to see where things are going wrong. Are the portions to big? Do I overeat while watching TV? Do I make bad choices when I am stressed out?  

The most important is that you have a positive attitude, along with a positive and supportive environment.

Just look at it as a life long growing and learning experience.  We all have our ups and downs, it is just learning from them and coming out stronger and better in the end.  

Buzz Word Diets

Posted on April 11, 2014 at 10:44 AM Comments comments (12)
All the rage are the "clean", "detox" or gluten free diets.  Which the concepts of the diets are  great, reducing the amount of wheat or processed foods is a great idea.  These healthy eating concepts have been pushed for years.  It is important to eat at least 5 fruits and vegetables per day, with the ultimate goal to be 9.  Reducing or eliminating processed foods is also important, which a lot of wheat products are processed.  But the important thing that most people forget or do not realize is just because something is "clean" or gluten free does not mean it is calorie free.  A lot of times these items have the same amount or more calories then the original revision.  Everything has portion sizes and you should consider the portion sizes and what that portion size is when deciding what to eat, because when it comes down to it in the end, it is all about how many calories you ultimately consume and burn in a day.  Just because a cupcake is "clean" does not mean you eat two of them or a cookie is gluten free you can eat 10 of them.  The thing we all need to remember to stay healthy and lose weight is to eat more fruits and vegetables; eat less processed foods; choose healthy fats and proteins and move more!


Posted on May 29, 2013 at 2:52 PM Comments comments (54)
I just cringe when I see a child over the age of 12 months drinking from a bottle.  

There are so many reasons that it is wrong for a child over 12 months to be drinking from a bottle.  For one it can delay a child's speech,  it has to do with how the   tongue comes around the nipple of  the bottle in order to suck from it.  This cause the child not to know how to place there tongue flat in order to produce certain sounds.  

Another reason it is bad is because it can interfere with how the child's teeth come in, especially if  the child is going to bed with the bottle.  It can cause tooth decay or weak teeth if all the sugar from the milk or juice is left on there teeth or gums while they sleep.

I feel the most important reason is that a child would most likely end up drinking most of their calories from milk and not eating enough food.  Which places the child at risk for anemia and other nutrient deficiencies.

I always here from parents that it is just to hard to that it away. Atypical developing child should be able to transition fairly easily from a bottle to a sippy cup.  The process should start around 6 months.  While the child is starting with solid foods, you should also introduce the sippy cup with water or juice with no sugar added ( no more than 4 ounces per day).  I don't expect them to start drinking from it right away.  At first they will probably bang it on the tray.  To help them you can tip it up to there month, they probably won't know how to suck from it at first but keep giving it to them to play with and get familiar with it.  This way when they become a year it will be easy just to get rid of the bottle.  They have been using it to drink water and juice out of it for the past 6 months.  Never put water or juice in a bottle.  There may be times when you need to give a child under the age of 6 months water and juice and in those circumstances it is okay.  So when it comes time to transition you just put the milk in the sippy cup, never put regular milk in a bottle, it makes the transition harder.  

If they refuse to drink the regular milk, don't worry.  Do not breakdown and put it in the bottle because you are afraid they won't get enough dairy.  That is what they are waiting for.  It is the game,  they want to see how long they can hold out before you will give them the bottle back.  Now that they are a year they don't need as much milk.  They should be getting most of the nutrients that they need from food.  Dairy is important, but is not the main source all their nutrition.  They only need 12 ounces of milk per day, and they can get all they need from yogurt and cheese. One and a half ounces of natural cheese is the equivalent to 8 ounces of milk.  You can also give them kale or broccoli, which a good sources of calcium.  

If the child refuse to drink milk from the sippy cup in the beginning, I would try an open cup that you can hold for them or putting a sippy cup with milk on their tray during meals and if they won't drink it then after the meal I would offer water to them.  

I know it is a hard thing to do, because you feel like you are depriving them.  In the long run it is the best thing you can do for them.  Good Luck and Stay Strong!

Flatter ABS in a month!

Posted on May 29, 2013 at 11:24 AM Comments comments (124)
Step 1  Drink At least 100 oz of water per day - This will help make you feel fuller through out the day and help reduce the feeling of hunger.  A lot of time we mistake hunger for thirst, so drinking water may squash the need to eat something.  It also helps with your metabolism, your body needs water to perform many of the processes to function correctly.  Your body will also hold on to water more if it is dehydrated making you feel bloated and weigh more.  

Step 2  Eating Monounsaturated fats - Over the years fat has been demonized.  We need fat to build cells and perform certain processes.  Studies have shown that eating monounsaturated fats reduced the accumulation of belly fat.  This does not mean a free for all,  eating a serving of almonds,  a natural nut butter, avocado, olives with your meals.

Step 3  Get moving - Doing a cardio workout at least 3 times a week for 45 minutes.  you can do all the AB work and still not have flat abs because you still have a layer of fat over them.  

Step 4 Do a Plank 6 days a week - Try working up to holding a plank 60 seconds 6 days a week.  

Step 5 Eliminate carbonated drinks - The carbonation causes belly bloating, making you look bigger then you are.  So getting rid of sodas will help make your abs look flatter.

Let Them Starve?

Posted on January 30, 2013 at 10:01 AM Comments comments (16)
I aways have parents afraid to make new and healthy things for their children to eat.  It is a natural instinct for us to provide our children the most nutritious meals for them grow and thrive, but when they won't eat it we are concerned that it will harm them.  We worry about them starving to death and so in the end we break down and give them something that they will eat.  The onething that as a parent we always need to remember is that it is our job is to provide them with the most nutritious meals that we can and it is the child's job to eat it.  We can not force them to eat it or bribe them to eat it, they need to decide to eat it or not.  

A normal developing child will not starve themselves to death, this however does not include a child on the spectrum.  If they decide not to eat it there are 2 options, one is to just wait until it is time for the next meal or set the plate aside and put it in the refrigerator until they are hungry enough to eat it.

When we do not offer them new foods or have them try new things, we are doing a disservice to our children by letting them eliminate types of foods or food groups from their diet.  Children will always prefer the chicken nugget and french fries over the grilled chicken, brown rice and vegetables, but which would you rather have them eat?  Expand their horizons and yours!