Greetings

A New Season, A New You... • By David Felice R.D.

Spring is in the air and by now your New Year’s resolution to lose weight and get into shape is really coming along, or is it? Did you reach your goals yet? Well if you didn’t, don’t panic, there is still time to reach your goals before the summer comes.

The first mistake people make when trying to “fix” their diet is that they cut back too much too soon. You go into the diet with good intentions, no more ice cream, no more cookies, no more “carbs”, nothing “white”, no more cheese… These are all uttered from the mouths of my clients when I begin to counsel them. After a week of all that elimination from their diet, they are bored, frustrated, discouraged and confused.

The first thing I do when planning a diet for my clients is that I add food to their diet. Often the foods they should be including into their diet are missing. I first make sure they are getting their five servings of fruits and vegetables in their diets. Then, I make sure that their carbohydrate sources are whole grain complex carbohydrate sources (e.g. – quinoa, brown rice, lentils, etc.). Then, I make sure their protein sources are lean protein sources (chicken, turkey breast, fish, and egg whites).

I usually incorporate three 100-150 calorie snacks in-between meals. Often I try to incorporate smaller portions of their favorite snack foods to increase compliance to their new diet. For example, if they eat a pint of their favorite ice cream every night, I switch it to a ½ cup of low fat frozen yogurt with chopped fresh fruit on top instead, this way you will have your sweets and not wreck your diet.

The second tip I give my clients is that I make sure they are following portion control. 99.9% of my clients have the hardest time with this. READ FOOD LABELS CAREFULLY, and determine what a portion size is using helpful tools like a measuring cup and “snack bags”. When you buy a snack, portion it out into proper portions and place them in handy snack bags for convenience; you will be less likely to overeat your favorite snack if it is properly portioned out for you.

And my last tip is to keep a food journal, write everything down, including your weight and track your progress from week to week. With these simple steps, you will be back on track; easy as 1,2, 3.

Sweet Orange

Take in Spring’s freshness and bright weather and try this season’s scent, Sweet Orange.

Just like its name suggests, this scent is citrusy and sugary sweet. This fragrance is an uplifting smell that is perfect to usher in Spring. Traditionally, it has been used to help any digestive or stomach problems but it is has several other benefits.

Sweet Orange is an anti-inflammatory, anti-septic (acts as a disinfectant – thus commonly used in cleaning products) and can be used as a diuretic to help rid the body of toxins.

Help calm your body to help usher in Spring with this season’s “good for you” scent.

Contact us if you would like to purchase a bottle of Sweet Orange pure essential oil for $5.

Breathe…Relax…Let Go…

Like most everyone, we usually sit and spend at least 6-8 hours sitting at a desk all day, five days a week at our job. Most people get lower back pain from sitting in for long periods of time mostly because we don’t have proper posture. But some of that can be attributed to tight hips.

How you say? The group of muscles called “Hip Flexors” control the flexing of the hip and one of the main groups, the Psoas, is connected to your lower back. When you sit for long periods of time, the Hip Flexors are in a shortened position, which tighten up that area, pulling your back forward, causing lower back pain.

Take some time to do this quick stretch to help loosen up those muscles and your posture, try the following:

Hip Flexor Muscle Stretch

Take a deep breath and exhale:

1. Sit at the very edge of a table or desk and lie down.

2. Take one your left knee to your chest as far as possible with your hands.

3. Slowly drop your right leg down to the floor.

Hold for 5 seconds. Alternate with your left leg and repeat up to 10 times.

Quick Veggie Detox Juice

It’s time to come out of hibernation to receive Spring with a welcoming embrace. Usually we do “Spring cleaning” around the house to let a new fresh flow of energy into our homes but we end up forgetting to cleanse our bodies for a total renewal.

Break out your juicer and try this vegetable juice detox to get your body functioning at its optimum. Not only are the ingredients accessible, but they actually have volumes of goodness for your body.

Beets are high in iron, which are thought to regenerate red blood cells (and they are sweet!), Carrots are high in vitamin A, helping out the liver, Cucumbers are thought to clean your kidneys and lower blood pressure and Parsley helps oxidize your blood from all of the chlorophyll.

Quick Veggie Detox Juice (serves 1)

• 4 Medium Carrots (cut & washed)
• 1 Large Beet (cut & washed)
• 10 Sprigs of Parsley (flat or curly)
• ¼ inch Piece of Cucumber
  
  
  

Put all of the ingredients through the juicer, processing the Parsley in a bunch and in between the other veggies to ensure the parsley is juiced.

Pour in a glass and drink within 10 minutes to ensure you absorb all of the vital nutrients.

$25 Referral Award

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