Copy
View this email in your browser
Eating Disorders | Weight Management | Sports Nutrition | Food Sensitivities | Empowerment for Better Living 
Summer is right around the corner, and with the heat come sleeveless shirts, short shorts, and, of course, bathing suits. Before you head out to purchase the next crash diet or quick fix promise, try these 6 simple tips to slim down. Not only are they easy to implement (with a little forethought and planning), but they also promise lasting results, helping you feel confident, strong, and sexy this summer season! When it comes to your summer slim-down plan, working with a registered dietitian can help ensure you reach your goals in a healthy and positive environment–while still living and loving your life! Contact me today to schedule an appointment.

- Yvette

Summer Shape-up: 6 Step Slim-down Plan

 

1. Drink water–and lots of it! When it comes to any weight loss plan, drinking water is essential!  The general rule of thumb is to drink 1/2 your body weight in ounces. For example, if you weigh 150 pounds, then consume 75 ounces of water a day, equivalent to four and a half 16-ounce water bottles.

Drinking water helps with weight loss by flushing toxins out of your system, as well as by helping to keep you full, resulting in fewer total calories consumed. Research has also found that being dehydrated will actually slow down one’s metabolic rate; this means that your body burns fewer calories when you are not properly hydrated! For best results it is recommended you drink pure water because pure water will not have extra chemicals, additives, sodium, or sugar that your body needs to process and eliminate. If you simply drink 8-10 ounces of water before and after each meal and snack, then you can easily reach your goal!

2.  Cut the sugar. Sugar comes in a variety of forms and can be naturally occurring, such as in fruits (fructose) and milk (lactose). Another form is as added sugar, such as table sugar, syrup, honey, corn syrup, and agave nectar. For your summer slim-down plan, omit the added sugars from your diet. There’s no need to eliminate fresh fruit or milk, unless you’re medically advised to do so. The most common places one will find added sugar include regular soft drinks and fruit punches, candy, cakes, cookies, pies, snow cones, ice cream, and fruit flavored yogurts. Added sugars can also be found in a variety of packaged foods, such as cereals, instant oatmeal, breakfast bars, and those “diet friendly” 100-calorie snack packs. Next time you are reading the food label, check out how much sugar is in each serving. As a general rule of thumb, if a food has more than 7 grams of sugar, then think twice before adding it to your summer slim-down plan.

3.  Increase fiber intake. Fiber is a secret weight loss ingredient because fiber is the part of plant based foods that our bodies cannot digest. This means that fiber will help keep us full longer, without providing any additional calories. Eating more whole and natural foods with less processed and packaged foods is the first step to increasing your overall fiber intake. Some good examples of high fiber foods include vegetables, fruits, lentils, dry beans and peas, and brown rice, as well as whole grains such as wheat, oats, and barley.

Aim for 25-35 grams of fiber a day. If you are just beginning to increase your fiber intake, do it slowly. Increasing your fiber intake too rapidly can result in gas, bloating, and/or diarrhea. Also, be sure to drink plenty of water when adding fiber to your diet. Without the proper fluid intake, increasing your fiber intake can result in constipation instead of elimination.

4. Skip the salt and slash the sodium! In January 2010, the American Heart Association changed the daily sodium recommendations from 2300 mg a day to 1500 mg per day, and they did so for good reason. Excess sodium intake is one of the most common causes of high blood pressure and extra water retention. By monitoring sodium intake and reducing your amount of consumption, you will not only decrease your risk for high blood pressure, but you can also help beat the bloat and feel great for summer.

Where is the sodium? Processed foods and beverages, as well as restaurant foods, contribute to about 75% of where sodium comes from. The best ways to reduce sodium intake are to limit your intake of packaged foods and to be more aware when reading nutrition labels. Some of the most popular diet foods, such as salad dressings, frozen meals, soups, and low fat sandwich meats, are very high in added sodium. To reduce your sodium intake, buy fresh or frozen produce over canned foods. Skip the salt shaker at the dinner table, and enhance the flavor of your food with natural herbs and spices. Limit your intake of processed meats and cheeses. Finally, prepare more meals from scratch, and increase your intake of fresh fruits and vegetables.

5. Eat more vegetables. Load up on these low-calorie, high-fiber, antioxidant-filled power foods. Increasing your intake of vegetables will do so much more than just add a low-calorie meal or snack; it will also help to balance your internal system. Vegetables have a natural component that helps flush out excess sodium and retained water, while helping to fill you up and reduce cravings for high-sugar, high-fat foods.

Here is a list of vegetables to be eaten and enjoyed, not only for your summer slim-down plan, but also as part of your plan for a long and healthy life: artichoke, asparagus, broccoli, cauliflower, kale, bean sprouts, green onions, watercress, okra, radishes, water chestnuts, green beans (green, wax, Italian), Brussels sprouts, cabbage, celery, cucumber, lettuce (or other salad greens), onions, tomato, spinach, summer squash, Swiss chard, sauerkraut, pea pods, parsnips, leeks, mushrooms, zucchini.

6. Watch your fat intake. Believe it or not, when it comes to your slim-down plan, consuming enough of the right fats is key; however, not all fats are created equal. Consuming unsaturated fats such as that in avocados, nuts, seeds, plant based oils, and fatty fish will help keep you satiated (another word for “full”), as well as provide essential nutrients. Be sure to include a little healthy fat at each meal and snack.

Eliminate trans fat, which can be found in hydrogenated vegetable oil, partially hydrogenated oil, vegetable shortening, and margarines. The simplest ways to eliminate trans fat from your diet are to read labels and to skip the fried food. 

Following these simple 6 steps will help ensure you are feeling fit and fabulous this summer! To receive a customized meal plan to help implement these steps into your daily life contact me today.

 

3 Steps to SHAPE UP

Any summer slim-down plan will not only include a good nutrition plan, but also a fitness regime. To maximize your workouts, follow these 3 simple steps:

1.  Be consistent. Find the time of day that works for YOU, and make your workout plan a priority! Schedule your workout in your day planner, with a friend, or, for extra accountability and motivation, with a trainer. Oftentimes the hardest part of any workout routine is the simple act of just showing up. Show up, do the work, and you will get results!

2.  Participate in interval training. Interval training is one of the best ways to minimize your time for maximum results. Interval training includes short bouts of high intensity exercise followed by low intensity exercise. Alternating weights or strength bearing activities with cardiovascular exercise is an excellent way to get a total body workout!

3.  Push yourself. Whatever time you do have to devote to exercise–make it count. Challenge yourself and push to your maximum potential (without causing injury or participating in dangerous activities). You can get an excellent total body workout in less than 30 minutes if you challenge yourself and maximize your efforts. When you push yourself, your body will respond with the positive changes you are working so hard to achieve!

 

Recipe of the Month: Strawberry Flax Smoothie
1 cup fresh or defrosted frozen sliced strawberries

1/2 cup Greek yogurt

1 cup almond milk

3 tablespoons ground flax seeds

1/2 teaspoon ground cinnamon

 

Place all ingredients in blender and blend on high speed until smooth. Pour into glass with straw and enjoy. Consume immediately or refrigerate up to 2 hours before serving. 

Servings: Serves 2. 1 cup per serving.

Per Serving: Calories: 145, Total Fat: 5.2 g , Saturated Fat: 0.5 g, Trans Fat: 0 g, Cholesterol: 3 mg, Sodium: 66 mg, Carbohydrates: 18.8 g, Dietary Fiber: 4.1 g, Sugars: 10.9 g, Protein: 6.9 g, Vitamin A :144 IU (2%), Vitamin C: 41.6 mg (69%), Calcium: 169 mg (16%), Iron: 1.9 mg (10%)

 

Quote of the Month: 

"People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily."

- Zig Ziglar

About Yvette 

I am a mom. I am a wife. I am a registered dietitian. I am a small business owner.  I am a lover of life and all that comes with it. I am a goal achiever. I like to set goals for myself, train, work hard, and achieve them.

But at the end of the day, I promise you I am just an ordinary person trying to live a good and healthy life.

The work I do stems from over 10 years of working with individual clients in nutrition counseling. I have an immense passion for the power of the human spirit to achieve greatness.  I believe in the good in people.   I know that what we feed ourselves – both our mind and body – has a big impact our potential to reach our goals.  I know you have it in you to do whatever you put your mind to, you just have to Feed Yourself Right! 

You got this!  

Need help reaching that goal?  That is where I come in. Learn more at http://www.foodtherapyonline.com

 

Contact
2111 West Pinhook Road, Lafayette, LA 70508

yvette@yvettequantz.com | 337.739.3539 

www.customizednutritionnewsletters.com | www.foodtherapyonline.com | www.yvettequantz.com

 
 
Facebook
Facebook
Twitter
Twitter
LinkedIn
LinkedIn
Pinterest
Pinterest
Google+
Google+
Instagram
Instagram
Website
Website
Copyright © 2014Customized Nutrition Newsletters, All rights reserved.