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This unique program provides an interactive, exciting opportunity to improve your health, fitness and overall wellness. Enter into a state of complete, balanced, mind-body nutrition and fitness and be the ultimate warrior of lifelong health! Rejuvenate your energy level and nourish your body and your soul.

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IMG_6994PALETA is a farm to table, sustainable and GREEN meal delivery service providing healthy meals for people of all ages. It is suited to meet the nutrient needs for kids, athletes, individuals who want to lose weight, women who are pregnant, and individuals with specific diets restrictions such as vegetarian, vegan or low salt needs. They provide fresh, organic, non-GMO (genetically modified organism) foods, cold pressed juices, cleanses, and power up energy bars! The variety is key to a balanced diet and sustaining a healthy weight.

The best part about PALETA is that their foods actually taste delicious! You will never feel like you’re on a diet while consuming meals, snacks or cold pressed juices from PALETA. I believe in their motto, “Change the way you eat, change the way you live!” I have built my private practice with the message to create healthier individuals, families, communities and workplaces through nutrition, lifestyle behavior modifications and fitness. Balance, moderation and variety are keys to success, which is aligned with PALETA’s goals as well.

As a Registered Dietitian, I practice what I preach to my clients about healthy eating, consuming balanced portions, and adding variety to all meals to increase nutrients and energy level. Most of the cleanses I have seen in the past contain little to no nutritional value. For example, the “lemon, cayenne, water and honey detox” will deplete you of energy and nutrients that your body needs to function each day. The problem with these cleanses is that although you may lose weight, it is usually a combo of fluid water weight loss and lean muscle loss. You cannot sustain muscle on such a severely restricted calorie diet with inadequate protein. Your metabolism will also slow down and go into “conservation mode” as if it were prepping for a famine with such a low calorie diet (500-900 calories per day).

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_E0A4198Have you heard of EPOC, also known as exercise post oxygen consumption? This is informally called the “afterburn” or the measurable increase of oxygen intake following strenuous activity intended to erase the body’s “oxygen deficit.”

This oxygen dept quantifies anaerobic energy expenditure, particularly as it regards lactic acid/lactate metabolism. In recovery, oxygen EPOC is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. EPOC also fuels the body’s increased metabolism from the increase in body temperature which occurs during exercise.

High intensity interval and resistance training in particular are important for total body toning, increase of lean muscle and simultaneous loss of subcutaneous fat. The combination of both anaerobic and aerobic exercise is ideal for increased EPOC and can raise your total calorie burn for 12-38 hours post workout. Therefore, you will be burning two or three times as many calories while at rest post workout. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood. The more lean muscle you have, the more metabolically active your muscles will be.

IMG_1472Fun Fact: Good news! Your body will burn 25-50 calories per 1 pound of lean muscle per day.

 

It is not always the number on the scale that indicates your health. It is important to learn about your body fat % because muscle weighs more than fat and has much greater health benefits. Below is a reference guide for healthy and unhealthy body fat percentages. I encourage you to get your body fat tested to see where you are, and set S.M.A.R.T (specific, measurable, attainable, realistic, and can be achieved in the designated time frame) goals. Your goal should be to have a lean, toned body, not just a “skinny body.” Individuals with a skinny body and higher body fat percentage are known as “skinny-fat” which is unhealthy, in comparison to someone who weighs more but their added 5 pounds of weight is all lean muscle.

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Screen Shot 2013-09-17 at 9.42.37 PMCayenne pepper is a big “buzz” word that comes up when discussing weight loss. Cayenne pepper is part of the Capscium family of vegetables and contains natural capsaicin, which gives cayenne pepper its hot and spicy taste. It causes an increase in sympathetic nervous system activity, which can reduce hunger and decrease appetite (a win-win for those of you trying to lose weight or those “extra 5 pounds”). Capsaicin also stimulates proteins that enhance fat breakdown (fat burning).

Aside from helping to kick start weight loss, cayenne pepper has many other health benefits.

Cayenne pepper benefits:

  • Helps to boost immunity

  • Maintain a healthy blood pressure

  • Improve blood circulation

  • Helps to soothe a sore throat and keep sinus congestion at bay

  • Helps to initiate weight loss by increasing energy expenditure

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IMG_1117Oftentimes, it is difficult to make healthy choices while traveling. The key to keeping to a healthy, balanced eating regimen is planning ahead. It is much easier to give in to poor food choices when you haven’t eaten for hours and most likely have hypoglycemia (low blood sugar).

Pack nutrient dense snacks such as fruit and nut trail mix or all natural granola to avoid hunger pains between meals, which will also help manage your appetite and the amount of food you consume at your next meal.  If you have a layover, do your best to find the best eating choices. Luckily, many of the larger airports such as Houston’s George Bush and Chicago’s O’Hare have been working to provide healthier options for travelers.

At Your Hotel

IMG_1135We all know that on vacation we suddenly have the urge to splurge more than usual. Just because it’s time to relax, does not mean you need to throw your healthy choices out the window! Once you are at your hotel there are a few ways that we can make sure we are eating right. Refusing the key to the mini bar can prevent unhealthy snacking. Bring your own “healthy mini bar alternatives” from home, such as fresh or dried fruit, unsalted nuts, KIND nuts and spices bars, whole wheat pretzels, flax crackers,  plain instant oatmeal, or a zip lock bag of Kashi high fiber cereal. At home, if you have access to a dehydrator, you can even make your own instant soups to bring with you.

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The weather is heating up! It’s bikini time…aka time to get in shape! There is a lot of pressure to be “thin,” from the media, especially living in Los Angeles and Hollywood – “the movie capital of the world!” However, many people that are “rail thin,” might also be nutrient deficient or lack muscle mass.

Healthy strong muscles give shape to your body (which is a good thing)! People who maintain muscle mass while losing weight look and feel better. Muscle tissue allows for proper movement and contraction of muscles, and stabilizes the body in motion. When muscle mass declines, strength, stability and mobility suffer. The scale is the most commonly used device to measure weight, however it doesn’t take into account muscle mass or bone density, therefore it is not the best indicator of overall health.

You don’t need an expensive gym to get into shape. I train many of my clients using resistance bands, a core medicine ball or stability ball, free weights, jump rope and a foam roller! Exercises that use your own body weight can also be a challenge and enhance your balance. Small muscle groups are important to help stabilize your large muscle groups.

 Here are a few pieces of “workout equipment” that I recommend you buy for an “at home or outdoor” workout:

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“Intuitive” is defined as perceiving by intuition, as a person or the mind. It is similar to something that is natural, innate.

 

There are so many emotions involved in eating. Stress, lack of sleep, anger, frustration and anxiety are a few emotions that often increase appetite. Even joy and happiness can drive a person to eat more or lead to overindulging. When you’re relaxed, you let you guard down, and for some people, that can open the flood gates to larger portions, richer foods and an underestimation of total calories consumed.

Think about it, most social occasions are focused around food—birthday parties, family events, holiday celebrations, engagement parties, weddings, bridal or baby showers, retirement parties… the list goes on and on. It is important to have a strong (and healthy) relationship between your mind and body in order to make the “right choices”, hence the name of my private practice, Nutrition For Body and Mind. I have created this to promote a healthy balance between nutrition and exercise, which come hand in hand.

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