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Thank you for visiting my blog! I have moved this blog to a new location with a new look. Come visit!– “Bytes” of information on nutrition, fitness, and parenthood.


I look forward to seeing you there!


Dominique Wilkins Talks Creating the Ultimate Diabetes Dream Team


February is almost here, which means it’s almost American Heart Month. With heart disease being the number one killer among both men and women in the US, it’s time to start taking action. Individuals with diabetes are at an even greater risk for developing this deadly condition. In fact, a person with diabetes has as great a risk of suffering a heart attack as an individual who has already had a previous heart attack. However, maintaining healthy blood glucose levels is key in protecting your heart and fighting against this disease.

Former professional basketball player and Hall of Fame member Dominique Wilkins, who was diagnosed with type 2 diabetes one year after retirement, understands the importance of managing your diabetes. As an athlete, he understands the need for a team approach, whether you are on the court or taking care of your own health. When it comes to diabetes, forming your own winning team is essential for success. As Dominique points out, you need to have all of the major players on your team, including your physician, dietitian, personal trainer, and even your family members and social network. Diabetes isn’t a condition that should manage on your own. Utilizing each of your team members is vital to achieving the best health possible.

With this in mind, Dominique has helped to create the Diabetes Dream Team (, a great resource with tips and tricks to helping you take control on your blood glucose levels. As you work towards better glucose management, make sure that you work on assembling your own dream team. See your physician regularly. Work with your dietitian to help plan your meals and balance your glucose levels. Seek out the help of a personal trainer to increase your daily physical activity. And don’t forget to enlist your family and friends as your cheerleaders to keep you motivated along the way. Managing diabetes is a journey, not a destination. But with the right dream team on hand, you can gain the best control possible and allow yourself to live a long and healthy life.

Nutrition Label Getting a Makeover?

The FDA has proposed changes to the Nutrition Facts Label that would put a greater emphasis on calories, added sugars, and nutrients such as Vitamin D and Potassium, while also reporting more realistic serving sizes. Unfortunately, obesity rates in America continue to rise, as does the incidence of chronic diseases such as heart disease, diabetes, and stroke. It is no secret that nutrition plays a huge role in the prevention and treatment of these diseases, and thus it is more important than ever to start paying attention to what’s on our plate!

So, what are the proposed changes? (click here to view the old vs new label)

    Greater emphasis would be placed on on calories.

o   Calories would be enlarged and bold at the top of the nutrition label. When trying to maintain or lose weight, paying attention to total calories is important to ensure that you are not exceeding your goals.

    ‘Added Sugars’ will be included.

o   Many foods, such as fruits, contain naturally occurring sugars. An added sugar refers to the sugar that was added during the production process. Foods high in added sugar include soda, sweetened yogurt, sports drinks, and candy. Over consumption of these foods has been linked to obesity.

    Calories from fat would no longer be included.

o   Research has shown that the type of fat is more important than the amount of fat. Total fat, saturated fat, and trans fat will continue to be listed. Limiting intake of saturated and trans fat is important for heart health.

    Serving sizes would be updated.

o   Serving sizes on the current label rarely reflect what people actually eat, as portion sizes have increased dramatically over the years. This may lead the consumer to underestimate how many calories he or she is actually eating during one sitting.

    Amounts of potassium and Vitamin D would be required.

o   Vitamin D is important for bone health, while potassium can lower blood pressure and prevent hypertension. Evidence suggests these nutrients can be very beneficial in the prevention of chronic disease


 The grocery store can be an overwhelming place, and reading a nutrition label is not as simple as it seems. It is quite common to feel unsure of what to look for when reviewing a nutrition label, and some people admit to skipping the label all together. The proposed new nutrition label is designed in a way that is meant to be more consumer friendly so that shoppers can make informed decisions about what goes into their shopping cart


The evidence is undeniable that eating nutritious foods can protect against many health complications and chronic diseases. The proposed nutrition label has many positive changes that would make it easier for shoppers to choose more healthful options, and it is encouraging to see the link between nutrition and disease being recognized. Whether the new nutrition label will be passed or not remains to be seen, but it is important to remember to always read your labels and stay savvy about what you put into your body!

Burn Off That Turkey! 5 Ways to Blast Belly Fat This Holiday Season!

Join me on Monday November 26th at 7:00PM EST for a LIVE interactive discussion.

I have teamed up with Shindig Events to host a live, interactive book talk and discussion to reveal the best ways to beat belly fat over the holidays!

The average person gains 5-7 pounds during the holiday season- don’t let that be you! I will be sharing tips and tricks from my new book, Belly Fat Diet For Dummies, to help you effectively burn belly fat and actually lose weight before the New Year! Participants will also be able to ask their burning belly-fat questions via video chat during this live, interactive event!



Live Chat Beings at 7:00PM EST



Spring Into Shape!

City, State: New York, NY

New York, NY – Before you know it summer will be here and we’ll be showing off those summer bodies. Erin Palinski, fitness expert and registered dietitian, has great tips to pump up your workout routine and get fit quick!

The Kinect for Xbox 360 has revolutionized at home fitness. The full-body, controller free experience transforms your living into a fitness studio, a yoga class or a dance floor and really allows you to get a great workout while burning calories. Zumba Fitness Rush gives you a total body workout with 42 new routines set to hits from some of today’s hottest artists. You won’t even know you’re working out as you dance your way to a bathing suit body! XBox’s other fitness titles includeYour Shape: Fitness Evolved 2012 featuring an extensive fitness offering and Dance Central 2 which is perfect for family game nights! All three titles come with calorie counters, so can keep track of all the calories you’re burning.

One of the major pitfalls of the workout routine is pain management- especially when starting a fitness plan. Don’t let those inevitable aches and pains keep you down and definitely don’t use them as an excuse! The best thing to do is to continue working those muscles while using a natural pain reliever like Arnicare Gel. This homeopathic gel works naturally with the body to relieve muscle pain, stiffness and swelling from injuries so you can feel better faster. It’s unscented, non-greasy and quickly absorbed by the skin. Did you do a lot of leg work? Get ahead of the pain by using Arnicare that evening!

Before and after each workout, make sure you eat right. One simple line can help you remember what to eat – Carb Up, Protein Down. Eat 15-30 grams of carbs before exercise to give you energy throughout your work out. Within an hour after your workout, eat 1-3 ounces of lean protein to help your muscles recover. And very important all the time- don’t forget the water. It is so important to drink plenty of water to stay hydrated throughout the day.

This release is provided by for whom Erin Palinski is a spokesperson on behalf of the organizations referred.

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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!

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Copyright 2012. All Rights Reserved.

Welcome to my blog!

Welcome to my blog! My name is Erin Palinski, RD, CDE, LDN, CPT and I am a Registered Dietitian, Certified Personal Trainer, and Certified Diabetes Educator. I’m excited to start this blog to share ideas and tips for improving your diet and getting more active. I believe small, gradual changes are the key to improving your health and wellbeing for life!

Please enjoy this blog, post comments and suggestions for topics you would like to see in future blogs, or whatever is on your mind! If you like my posts, please follow me on twitter @DietExpertNJ and sign up for my monthly nutrition newsletter on my website at

I look forward to hearing from you and welcome!


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Copyright 2012. All Rights Reserved.