Just in time for Swimsuit Season- Blast Belly Fat & Fight Diabetes!

Summer is just around the corner and no doubt the thought of fitting into your bathing suit has crossed your mind. If you have noticed your waistline has been expanding over the past year, not only may you dislike the look of your swimsuit , but you may also be increasing your risk of developing type 2 diabetes.

I have teamed up with CDiabetes.com to offer a fun and exciting Twitter Party this Thursday, May 15th at 12pm EST to discuss “Top Ways to Fight Belly Fat for Swimsuit Season.” Join us to learn what foods and nutrients burn up belly fat, what the main culprits of belly fat accumulation are, and simple solutions to help you slim your waistline and achieve a flat belly. In addition, a few lucky participants will win a copy of my book “Belly Fat Diet For Dummies.”

Follow @DietExpertNJ @CDiabetesMag @BethRosen and use #DiabetesChat to join the fun! Visit CDiabetes.com/spring2014 for more information. I look forward to seeing you there!

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Visit ErinPalinski.com for more information.


Finding time for exercise- (and yourself!)

What is your greatest barrier to getting daily exercise? If you said ‘no time’, you are not alone. Lack of time is one of the most common reasons given when people are asked if they regularly engage in exercise. Family commitments, work commitments, friend commitments, school commitments- the list goes on and on. But is there any greater commitment you can make than the one to your health? Pencil daily exercise into that busy schedule and consider it one of your more important appointments.

Tips to fit in fitness

• Put it on the calendar! Schedule daily exercise like you would any other appointment. Blocking out a specific time will prompt you to plan other appointments around your exercise time and prevents having to fit it in after the day is already filled up.
• Combine exercise and social hour! It you are meeting with a friend to grab lunch, how about suggesting doing something active instead? Go for a walk, sweat though a spin class, or try indoor rock climbing! Socializing while also getting that heart right up will leave you both feeling energized.
• Rise and shine! Exercise in the morning before your day even has a chance to get too busy. Leaving exercise to the end of the day opens up ample opportunity for unplanned circumstances to get in the way. Lay your workout clothes out the night before, set the coffee pot timer, and off you go!
• Plan it out! If you are heading to the gym for a work out, write down the exercise routine you plan on completing. Do not waste time deciding what machine you want to use next or how many reps you are going to do. When you have a set plan, your work outs become more effective AND more efficient.
• Ramp up the intensity! If you only have a short amount of time to allot to exercise, focus on making every move count. HIIT (high intensity interval training) has proven to be effective for fat burning and these work outs can be completed in 20 minutes or less! Incorporate intervals of sprints, add resistance to your routine, or jump around with plyometric exercises to really get the blood pumping! 7 high intensity work outs that take 20 minutes or less: http://www.womenshealthmag.com/fitness/hiit-workout

Remember that exercise does not have to be structured and it certainly does not have to be boring! Increases to your activity throughout the day- i.e. taking the stairs whenever possible, walking around the office at the top of every hour, bringing hand weights to work to do between appointments, or choosing the parking spot that is farthest away- all add up! Get creative and find ways to fit it in! Life is busy, but we must remember to prioritize our health. After all, ‘Those who think they have not time for bodily exercise, must sooner or later find time for illness’. –Edward Stanley

How do you find time to exercise? Share your ideas!

Visit me at www.erinpalinski.com to sign up for my FREE nutrition newsletter. Follow me on twitter @DietExpertNJ for all of my latest nutrition and fitness tips and like me on Facebook!

Belly Fat Diet For Dummies is Released Today!

Today is the day!!! My new book “Belly Fat Diet For Dummies” is now available in stores around the country! If you are looking to shrink your waistline and improve your health, look no further- your solution is here! This book incorporates the latest research along with practical advice to help you lose weight quickly and effectively, but most importantly- keep it off for good!

To kick off the book launch we are having a blog tour. Follow the tour over the next two weeks for great recipes, interviews, and even giveaways! And to wrap up the tour, join me live for an interactive web-based video chat at Shindig Events shindigevents.com on November 26th at 7pm to discuss the book and answer all of your belly fat blasting questions and concerns!

November 7th Wednesday- Interview with Chew the Facts
November 8th Thursday- Book Review by Healthy Mom Magazine Blog
November 8th Thursday- Recipe with Fat Fighter TV
November 9th Friday- Review and Giveaway with Appetite for Health
November 12th Monday – Glamour.com 5 Ways to Fight Belly Fat Before Christmas (Vitamin G Blog)
November 13th Tuesday- Interview and Giveaway with Around the Plate
November 26th Monday- 7:00PM EST- Live interactive web-based chat with author at Shindig Events

Belly Fat Diet For Dummies can also be purchased at online retailers here.

Book Review: Calorie Counter Journal For Dummies

I was so excited to be able to review “Calorie Counter Journal For Dummies” written by two terrific dietitians: Rosanne Rust, MS, RD, LDN and Meri Raffetto, RD. As a dietitian who works with clients one-on-one, I know the value of keeping a food record. And I know that keeping a food record in the proper manner is essential for weight loss. In fact, as this book points out, research has actually shown that people who keep food records lose TWICE as much weight as those who don’t! That just shows how important this tool is.

What I love about this book it starts out by helping you determine what you need to do to improve your health and meet your weight loss goals. First, it shows you how to determine what a healthy body weight is for you, so if you are looking to lose weight, you can set a realistic goal. It also shows you how to accurately calculate your calorie needs for the day. And this isn’t just for those who want to lose weight. Knowing your daily calorie needs is essential to anyone looking to lose, gain, or maintain weight and for avid exercisers and athletes who need to fuel their bodies. In fact, this book even includes a section specifically for athletes and how they can fuel their bodies and track their intake to improve performance!

In order to improve health and achieve your desired body weight, you must also set goals for yourself and establish as routine. To help you with this, “Calorie Counter Journal For Dummies” shows you in detail how to create achievable goals by using the SMART method (Specific, Measurable, Attainable, Realistic, Timely) and gives you a step by step guide to forming a routine to help you develop habits that will allow you to not only achieve your goals but to stick with them for the long haul.

My favorite part of the book is of course the food journal. This book provides step-by-step guidance on how to correctly keep a food record. For instance, if you have cereal and milk in the morning, it is not as helpful to just write “cereal and milk” as it would be to write out exactly how much cereal and how much milk you had, such as “1 cup cereal and ½ cup milk.” And throughout this book, the authors stress how weight is not the only way to track your success. Tracking success through improved energy, mood, and even improved health status, such as lowering blood sugar or blood pressure are all ways to measure success. The food journals provided in the book allow you to track this as well. It allows you room to track your energy levels, weight, fluid intake, and even check off how many fruits and vegetables you have had each day. You can even track your mood to see how it impacts your food choices.

“Calorie Counter Journal For Dummies” is a must have for anyone looking to lose weight, improve their health, increase their energy levels, or improve athletic performance. It is also a great tool for health professionals to use to show clients the right way to use a food journal to be successful. Click here to buy this book on Amazon.

Don’t Let the Scale Scare You this Halloween!

Candy is full of empty calories that can pack on the pounds, but don’t let the scale scare you this Halloween!
Here are my top 4 ways of getting through the holiday without going up a costume size.

First, don’t buy your favorite candy and don’t buy candy more than a day before Halloween. If your favorite candy is laying around the house for weeks before trick-or-treaters come knocking of course your going to be tempted to eat it. So instead, pick up candy that doesn’t appeal to you and just stock up the day before or the day of.

Don’t let the candy of Halloween past haunt you either. Only buy enough candy for the amount of Trick-or-Treaters you usually get. If you overbuy, you will have that candy tempting you long after Halloween is over.

Keep in mind, small portions aren’t always better when it comes to candy. Mini sized servings of your favorite candy bar can really add up. Sure they look cute and harmless and their tiny size lets you grab one or two without even thinking. But when you add it up, having a few minis throughout the day is the same as eating a full sized candy bar. If you want candy, set a limit for yourself, such as 2 mini candies per day, and stick with it.


Type 2 Diabetes & Nutrition

Post by Guest Blogger Alanna Ritchie, a writer for Drugwatch.com

People who have type 2 diabetes must carefully watch the food and the medicine that they put into their bodies. Eating the right food, in the right proportions, while taking the right medication, can improve overall health.

A healthy diet consists of calories from three categories: carbohydrates, protein and fat.

Carbohydrates: 40-60 percent of calories
Look for high-fiber foods. Concentrate on fresh vegetables and fruits, beans and whole grains. You will want to limit your intake of white bread, potatoes, pasta and cereal.

Protein: 20 percent
Some of the healthiest protein sources are fish, chicken or turkey, tofu, low-fat dairy products and legumes, like beans.

Fat: 30 percent or less
Some of the healthiest fat sources are canola oil, olive oil, nuts and salmon.

Proper Medication Use
In addition to maintaining a balanced diet and monitoring their blood sugar, people with type 2 diabetes may take pills to help their bodies use insulin more efficiently.

The important thing to remember is that the time of day that medicine is taken enables the chemicals to work correctly. Your doctor will tell you what time to take your medicine and how often.

If you skip a meal or eat a smaller amount than usual, you may not take not need to take your medication. Again, check with your doctor.

Medications like sulfonylureas and meglitinides both stimulate the release of insulin, so they may cause blood sure to drop too low, leading to hypoglycemia. Watch for a rapid heartbeat; sweating; paleness; anxiety; numbness in fingers, toes and lips; sleepiness; confusion; headache and slurred speech.

Some medications have very serious side effects that you need to watch for.

Actos, which is a very popular diabetes drug, can increase your risk for liver, eye and heart problems — and even bladder cancer. If you see blood in your urine, experience pain during urination or have an increased need to urinate, talk to your doctor right away. These can be symptoms of Actos bladder cancer.

Thousands of Actos Lawsuits have been filed by people who have taken Actos. Even though the drug can cause severe side effects and has a black-box warning from the Food and Drug Administration (FDA), it is still prescribed every day in the United States.

You and your doctor need to decide which medication will work best for you. And remember, your medication and nutrition are both important parts of your well-being.

Alanna Ritchie is a writer for Drugwatch.com. An English major, she is an accomplished technical and creative writer.

If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html

Copyright ErinPalinski.com 2012. All Rights Reserved.

For more information, check out my website, America’s Belly Fat Fighter, at www.erinpalinski.com

Follow me on twitter @DietExpertNJ

Is Your Student Athlete Fueling Their Body & Mind?

As student athletes are often pressed for time trying to juggle their schedules with classes, homework, practice, and games. At times, their attention to a healthy diet may begin to wavier. Just as practice is important to performance, nutrition is vital to an athlete’s success on and off the field. Follow these tips to help your student athletes consume a well balanced diet, improving both athletic performance and brain power!

Adequate nutrition and hydration can make or break a workout and greatly affect how an athlete feels, works and thinks. What and when an athlete eats determines the level of energy storage in the muscles (glycogen) and how quickly muscles are ready to train again at peak capacity.

In order to fuel their bodies for an optimal athletic performance, athletes must make sure to consume adequate calories to provide energy for your muscles. However, where you get your calories from is also very important. An athlete needs to consume an adequate intake of carbohydrates to fuel the working muscle. An athlete also needs to consume adequate protein to preserve and build lean body mass (muscle) and promote more stable energy supply. Adequate hydration is also vital to prevent dehydration and replace fluids and electrolytes lost via sweat.

Here are some guidelines athletes should follow before a workout or competition:

• Always take in a good source of carbohydrate prior to exercising. A general “Rule of Thumb” is to include 15 grams of carbohydrate for every half hour of aerobic exercise you plan to perform. (15 grams of carbohydrate is equal to 1 medium piece of fruit, 4 oz of juice, 8 oz of milk, 1 slice of bread, or 6 oz of a sports drink)

• Include some protein or fat for long-term energy, however avoid over consumption of protein (more than 2 to 3 ounces) or fat (more than 2 servings) prior to any aerobic exercise, as protein takes longer for your body to digest and may promote cramping during exercise. (3 oz of protein is equal to the size of a deck of cards or the palm of your hand. 1 oz of protein is equal to the size of a golf ball)

For muscles to recover, it is also important to pay attention to your eating habits and nutrition intake after a workout as well.
• Within 30 minutes of exercise completion make sure to have a balanced meal to aid in replacing energy stores, repairing and rebuilding muscle fibers, and help to increase performance of your next workout.
• A balanced meal should include at least one to two servings of carbohydrate (15 to 30 grams), two to four ounces of protein (more may be required after intensive weight lifting/ body building exercise), and at least one to three servings of fat.

To help athlete’s optimize performance and stay adequately hydrated, try these tips. Consume 16 oz of fluid one hour prior to exercise and then drink 6-10 oz of fluid every 15-20 minutes during workout. Consider consuming fluid amounts in the form of a sports drink if workout is greater than one hour, or extremely hot weather condition. However, do not use sodas or juice as fluid during exercise as these beverages have a higher concentration of sugar per ounce than sports drinks which may lead to cramping and impaired performance.

If you are looking to revamp your diet, lose weight, or get in shape- you’re in luck! I now offer online and phone nutrition coaching, E-nutrition Mail packages, Mini Meal Makeovers, and Custom Meal Planning. Contact me today for more information or schedule your session online: http://www.erinpalinski.com/counseling.html

Copyright ErinPalinski.com 2012. All Rights Reserved.

For more information, check out Erin’s website, America’s Belly Fat Fighter, at www.erinpalinski.com

New Years Resolutions- Revisited!

Has your New Year’s resolve to adopt healthier eating habits already started to crumble? Part of the problem may be that you set yourself up for failure by deciding on some huge resolutions that you want to accomplish in a really short amount of time. A better approach is to start off with something simple, like increasing your daily water intake in a given week or vowing to stick to just one dessert at a family dinner. As you conquer each smaller goal, you’ll soon find yourself moving in the right direction more times than not!

It’s also important to be realistic with yourself and to keep variety in your diet. For instance, rather than eating the same lunch for a whole month, which will be hard to maintain, try incorporating different fruits or vegetables to avoid getting in a food rut.

Other common situations that can undermine a desire to eat healthier include feeling overwhelmed at the prospect of changing food habits, using food as stress relief, or needing to soothe a sweet tooth. Getting into the right frame of mind to eat better often starts by changing thinking patterns before you can modify your behavior.

Remember, too, that our minds are trained to adopt an “all or nothing” approach, and perhaps nowhere more true than with diet and exercise. So, instead of getting discouraged if you missed a gym session or overate at one meal, start making a list of your successes — however seemingly small — to help build your confidence. Realize that one snack, meal or even a whole day of unhealthy eating isn’t going to make or break your overall healthy eating goal – just as long as you remember to return to the routine.

What New Years resolutions have you successfully been able to reach? What worked for you?

For more information visit erinpalinski.com

Copyright 2012. ErinPalinski.com. All Rights Reserved.

Ring in the New Year These Healthy Appetizers

Celebrating the New Year with friends and family? Oh course you have to have fun snacks to ring in the New Year. Try some of these great appetizers- not only do they taste great, they are actually healthy! I just finished making mine and can’t wait to midnight tomorrow to start eating them!

Ham and Cheese Stuff Pastry

These are phyllo dough shells stuffed with low sodium ham and part skim swiss cheese. Just pop them in the oven at 350 F for 3-5 minutes and they are ready to serve.

Banana, Chocolate, and Peanut Butter Pastries

These are awesome! Phyllo dough shell stuffed with natural peanut butter, two slices of banana, and dark chocolate heated until the chocolate melts and served warm.

Berry Tarts

A terrific sweet and refreshing dessert. Take phyllo dough shells, stuff with fat free vanilla Greek yogurt (I used Chobani here) and top with fresh berries. Serve chilled

Midnight Trail Mix

Great for late night snackers. Here I mixed Fiber One 80 cereal with peanuts, dried berries (cranberries, blueberries, and raspberries) mixed with dark chocolate chips. Its amazing!

Happy New Year!!!

For more information visit erinpalinski.com

Copyright 2012. ErinPalinski.com. All Rights Reserved.

Give the Gift of Good Health this Holiday Season!

Encouraging an overweight partner or close friend to shed some pounds could be your best gift to them this holiday season. Yet, while most people worry that an excessive waistline might be affecting their loved one’s health, a considerable number shy away from raising the matter with them.

In fact, a recent survey found that while 59% of people worried that a loved one’s excess waistline would lead to serious health problems, most would shy away from telling them their concerns for fear of hurting their feelings.

This is NOT the time to be shy!! Carrying too much fat around the waist raises the risk of developing type 2 diabetes, coronary heart disease, and stroke. This type of fat (called “visceral fat”) is metabolically more active than fat located under the skin and can trigger reactions in the body that disturb metabolic processes.

The answer? Weight loss caused by a low-calorie diet or exercise program can significantly reduce abdominal fat. The extend of the reduction depends on how overweight the person is and where their fat is distributed, but generally, the more excess abdominal fat they carry, the more they lose.

Several studies show that losing as little as 5 to 10% of initial body weight can reduce fat in the abdomen by an impressive 10 to 30%.

So… work up your courage! Suggest to a loved one with a large waistline that they should think about shedding a few pounds. Granted, it might not be a comfortable conversation, but as long as you do it sensitively, discussing it with them now could help them avoid critical health risks later down the line and could even save their life.

Encourage them to make simple lifestyle changes in the new year – such as becoming more active, making small alterations to their eating habits and replacing sugary drinks for water. And do it with the- the support of friends and family can help them be even more successful. In the long run it could be the best “present” of all – the present of good health!

Wishing you all a safe, happy, and healthy holiday!

For more information visit erinpalinski.com

Copyright 2012. ErinPalinski.com. All Rights Reserved.