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.

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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!

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!

Spring Clean Your Metabolism!

The weather is warming up and no doubt the thought of getting into a swimsuit is on your mind. But, does it seem like you do everything possible to lose weight, yet the scale won’t budge? It could be your metabolism is to blame! Metabolism is the process by which the body makes and uses energy (calories) for everything from the cellular absorption of nutrients to running a marathon. The more calories your body burns per day, the easier it is to achieve and maintain a healthy body weight. What you eat, how you eat it, the type of exercise you do, and even how you sleep can all impact your metabolism. If you feel like your metabolism is running at the speed of a slough, it’s time to spring clean your metabolism by using these five tricks to rev up your body’s motor and drive the numbers on the scale down.

Drink plenty of water

Staying hydrated is essential in order to flush out all the toxins and metabolic byproducts our body creates daily. As you lose weight, you create even more toxic byproducts as fat is burned. If these products build up in your body, they can drain your energy as well as affect your health. Drinking at least 64 ounces of water daily will help to ensure you are hydrated. Cold water may also give your metabolism a small boost because some energy is required to heat the body, so try drinking a glass of ice water with each meal. If the taste of plain water bores you, spice it up by adding a slice of fresh lemon, lime, or even cucmber to your water for a refreshing change!

Challenge your muscles

Right around age 30, metabolism starts to slow. This age related decline in metabolism is caused due to a losee of lean body mass, or muscle. In fact, you lose about 2% of your muscle mass yearly. This can be counterbalanced, however. Muscle is the most important predictor of how well you burn calories and body fat. Regular strength training with weights or resistance bands (aim for at least twice a week) is essential to building muscle mass and slowing age related muscle loss. The more muscle mass you maintain and develop, the more calories you will burn each day- even as you are sleeping! Another perk for resistance training- your metabolism will stay elevated for hours after you finish your workout.

Don’t skip breakfast

When you skip breakfast, you sabotage the rest of your day and your weight loss efforts. Studies show people who eat a healthy breakfast weigh less than people who don’t. In fact, even The National Weight Control Registry, which is a registry of people who have maintained a 30-pound (or more) weight loss for at least a year, shows that 78% of participates eat breakfast everyday and 90% report eating breakfast at least five days per week . When you eat breakfast, you are doing two things. One – you are jump-starting your metabolism. Your body does not begin to burn calories as effectively until you eat something. Two – You are preventing excessive hunger that is more than likely to occur later in the day if you skip a meal. Remember, excessive hunger leads to cravings, which leads to overeating. Breakfast does not have to be big or consist of only typical breakfast food items. A sandwich or small plates of dinner leftovers are just as effective as a breakfast as an egg white omelet. Need a quick breakfast on the run- toss together almond milk, frozen berries, low fat cottage cheese, cinnamon, and a splash of vanilla into the blender- blend, pour, and go!

Fight stress

Although easier said then done, lowering your stress level is essential if you wish to successfully lower the scale. Both physical and emotional stress stimulate the release of stress hormones such as cortisol, a steroid that slows metabolism and promotes fat storage, especially in the abdominal area. Avoiding stress, or reducing stress, can help to decrease the production of this hormone and in turn elevate your metabolism. For a quick stress reducer, try taking slow, deep breathes. You can breathe deeply anywhere and in any situation and just the act of doing so slows heart rate and helps to lower stress hormones.

Hit the hay

When our bodies do not get enough sleep ( 7 to 8 hours a night), the physical stress placed on our body is even higher. This can lead to an elevated production of cortisol along with other stress hormones, which can promote weight gain. In addition, fatigue can trigger food cravings and increased appetite, making it challenging to stay on track with a healthy eating plan. To make matters worse, lean body mass is regenerated in the last few hours of restful sleep, which, if missed, can lead to a smaller percent of lean body mass production, slowing metabolism. If you only sleep a few hours per night, try adding 30 minutes onto your sleep schedule every week until you can successfully sleep for at least 7 hours.

What are so of your biggest challenges when it comes to boosting metabolism?

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

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!

 

RSVP at http://www.shindig.com/event/turkey

Live Chat Beings at 7:00PM EST

 

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Happy (and Healthy!) Thanksgiving Tips!

Sure it’s the season to overindulge, but that doesn’t mean you HAVE to pack on the pounds! Here are some easy tips to have you enjoying Thanksgiving while avoiding that dreaded holiday weight gain! Remember- it’s all about balance!

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Cut Calories by Using Low Fat Cooking Techniques:

  • Don’t stuff the turkey with the stuffing, as it absorbs much of the fat. Bake it in a covered casserole instead.
  • Use small amounts of butter and oil; substitute with chicken or turkey broth for additional moisture.
  • Sprinkle hot vegetables with dill for flavor instead of butter.
  • Roast the turkey on a rack so the fat drips away from the bird.

 

Choose Wisely:

  • Begin the meal with a salad. You’ll eat less during dinner.
  • Use the 1-10 rating system during Thanksgiving dinner. Rate each food that is passed on a 1-10 scale – 1, not appealing – 10, WOW, my favorite! Eat only 9’s and 10’s. Pass up the rest!
  • Don’t skip meals before the big meal that day. You’ll be too hungry and may overeat.

 

Don’t Let Dessert Be a Dilemma:

  • If more than one choice of pie is offered after the meal, choose ONE, not a bit of each.
  • Eat the filling of the pie and just a bit or none of the high fat crust. Use light or fat free whipped topping.
  • If visiting friends or relatives, bring a low-fat, low-calorie dessert that you would enjoy.

 

Walk Off That Turkey:

  • Include some form of exercise throughout the day
  • Take a walk with friends and family after dinner.
  •  Get everyone involved in the activity to make it fun and memorable.

Wishing you all a safe, happy, and healthy Thanksgiving!! Enjoy!

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.

Tomatoes- A Stroke Fighter?

Great news for all the ketchup lovers out there- eating more tomato-based foods can actually lower your risk for stroke! A new study found that men who had the highest levels of lycopene, which is an antioxidant found in high levels in tomato products, they reduced their risk of stroke by as much as 55% when compared to men with the lowest levels. That’s a pretty impressive statistic and it just goes to show how important diet is to heart health!

So why are tomatoes such a powerful deterrent against strokes? It may be due to lycopene’s ability to decrease inflammation and prevent against the formation of blood clots. Although there is no set standard on how much lycopene one should consume daily, it is recommended that you consume at least 2 ½ cups of fruits and vegetables per day, since this is the amount shown to help reduce the risk of heart attacks and stroke. But ideally, when it comes to vegetables and fruit, more is typically better. I like to recommend at least 4 cups per day.

If you love ketchup and marinara sauce, you’re in luck! Just 1 cup of marinara sauce has more than 31,000 mcg of lycopene, 1 cup of tomato juice contains 21,960mcg, and one tablespoon of ketchup has 2,146 mcg! And if you don’t love tomatoes, that’s OK to. Lycopene can also be found in watermelon, grapefruit, mangoes, and papayas.

To help you increase your lycopene intake, try this great recipe from Tomato Products Wellness Council (http://tomatowellness.com)

Artichoke Turkey Pizza

TIME: Hands On: 10 minutes Total Time: 20 minutes Servings:
Makes 4 servings (1/4 pizza each)

Ingredients
· 1 prebaked thin pizza crust (12-inch)
· 1-1/2 cups shredded part-skim mozzarella cheese (1-1/2 cups = 6 oz)
· 1 can (14.5 oz each) Diced Tomatoes with Basil, Garlic & Oregano, drained
· 1 cup chopped cooked turkey
· 1 can (14 oz each) artichoke hearts in water, drained, coarsely chopped
· 1 can (2.25 oz each) sliced ripe olives, drained
· 1/2 cup shredded Parmesan cheese

Directions
Preheat oven to 450° F. Place crust on ungreased baking sheet. Sprinkle with mozzarella cheese. Top with tomatoes, turkey, artichokes, olives and Parmesan cheese. Bake 10 minutes, or until cheese is melted.
· Nutrition Facts(Amount per Serving)
· Calories 512
· Total fat 18 g
· Saturated fat 9 g
· Carbohydrate 47 g
· Dietary fiber 3 g
· Protein 37 g

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.