Fitness Unlimited September 08, 2010
Nutrition Nuggets

Friday, January 09, 2009
What's so special about January??
Food for Thought
By Ginger Hoffman, RD, LDN
Registered Dietitian for Fitness Unlimited
Healthclub for Women
Milton, Massachusetts USA
 
Happy New Year!  As a dietitian and gym consultant, I love January.  January is the time of year that I get an influx of new clients and the gym is bustling with positive energy.  Even I get more motivated to work out when I see everyone else doing it (even though I like exercise, let's face it: it's not easy changing into sweats when you're cold!). 
January is also a time for those beloved resolutions.  I think it just gives us something to focus on until the weather changes.  So let's see if I can offer some advice for setting goals and sticking with them.
  • Make meaningful goals
  • Set reachable goals
  • Be specific
  • Set a timeline
  • Establish rewards (non-food!)
First, make resolutions that mean something to you.  Your strongest motivation comes from the heart.  Secondly, make sure your goals are achievable.   For example,  if you're trying to lose weight, set a small goal like 5-10 pounds.  After you've reached it, you'll feel empowered and can work on a new goal.  Next, be specific with what you want.  "Exercise more"  is vague: narrow it down to "gym 3 days per week," etc.  Be sure to set a timeline and plot your progress.  For some of my clients I plot their weight on a spreadsheet and print out graphs to help "visual motivation."  Lastly, be sure to acknowledge your accomplishments and reward yourself for your efforts.  How about new gym clothes, a CD or a manicure? 
 
What's so special about January?  A clean slate.
Posted by Fitness Unlimited @ 11:19 am
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Friday, November 07, 2008
Fall back to sleep
Thoughts for the Week
By Ginger Hoffman, RD, LDN
Registered Dietitian for Fitness Unlimited
Healthclub for Women
Milton, Massachusetts USA
My clients often inspire my blogs and today is one of those times.  Did you know that sleep can influence your food choices?  When you don't get enough sleep, you are much more likely to crave carbs, whether complex (like bread) or simple (like candy).  And usually you don't feel very satisfied when you do eat them.  The reason for this has to do with brain functions.  There are 4 pleasure centers in the brain: food, drink, sleep and sex.  Let's talk about the first 3!
If you are tired, your brain might perceive this as hunger and increase your cravings.  Signals crossed!  The same goes for hunger and thirst:  think you're hungry even though you just ate?  Drink some water and see if the sensation goes away.  The dangers are many:  1) too many calories  2) too many carbs  3) chronic lack of sleep may lead to diabetes, heart disease and obesity!
So how much sleep should you get?  Ideally, 7-9 hours a night.  Keep this in mind as we are heading into the holidays: it will be much harder to resist sweets if you're not sleeping well.
Sweet dreams!
Posted by Fitness Unlimited @ 09:06 am
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Thursday, October 02, 2008
My family wants me fat
Thoughts for the Week
By Ginger Hoffman, RD, LDN
Registered Dietitian for Fitness Unlimited
Healthclub for Women
Milton, Massachusetts USA
So I flew home to the midwest recently to visit my family and returned 10 pounds heavier. 
No, not really, but easily could have if I didn't pay attention!  Being home is a treat, which everyone likes as an excuse to eat out.  And out.  And out!  I think living in Massachusetts has sorta spoiled me: when I go out I expect my salads to be dark leafy greens and I can almost always find vegetarian fare.  Not everywhere, my friends!  Iceberg lettuce is king in Wisconsin!  A visit to the small town of 3000 folks where my grandparents live was quite a challenge.  My options: grilled cheese, salad (iceberg lettuce w/tomato wedge), or, ALAS, a veggie burger!  My husband took one look at my plate as they placed it before me.... white bun, burger,  garnish of iceberg lettuce!  No fruit, no chips, no pickle, no nothing.  Admittedly, it tasted better than it appeared.  The downside to this lunch, however, was that I was so hungry all afternoon I couldn't resist grandma's treats.  You know the ones.  Please don't make me write them!
And then there's my mother.  She gave up sweets but took us out for frozen custard and had the house loaded with sweet breads, cinnamon rolls and this chocolate-covered chex mix stuff that I like!  Being the good Catholic, German gal that I am, I caved a bit from the guilt of "well she bought them for us."  By day 3 my hubbie and I were feeling a bit ill and made a point to go for walks and did some calesthenics in the park (my trainers would be proud of me--they're always pushing clients to do this).  And you can bet we walked all over the airport on the way home.
Moral of the story: Others can't make you eat. But they can make you cupcakes.
Posted by Fitness Unlimited @ 01:08 pm
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Thursday, August 28, 2008
Ah, the power of cheese
Thoughts for the Week
By Ginger Hoffman, RD, LDN
Registered Dietitian for Fitness Unlimited
Healthclub for Women
Milton, Massachusetts USA
 
I've started work on a project this week that my boss has been asking me about for a while now, and I'd like to share the results with all of you.  "What are some good-tasting cheeses that are lower in saturated fat?"  Well, of course I had to head down to the ol' cheese store to find out!  But first things first: the facts.  Saturated fat is the bad fat that makes your cholesterol go up, so we all want to limit that.  I set ~3 grams per serving as my cut-off, as that would keep the daily value  under 20% (20% or more is considered a "good source" and we don't want a good source of this stuff!)  Second point: what did I find?  Lots! 
  • Cabot 50% & 75% reduced fat sharp cheddar
  • Jarlsberg and Jarlsberg lite Swiss slices
  • Sargento reduced fat cheddar & provolone slices
  • Kraft Polly-O Twists (mozzarella & cheddar twists)
  • Laughing Cow lite wedges
  • Laughing Cow Babybel light semi soft discs
Most brands also make a fat free version, but I'm not inclined to recommend them, as they lose their cheese properties (and flavor)!
And what about flavor??  I can actually vouch for all of these!  The Polly-O's, Jarlsberg and Cabot 50% lite regular make it into my shopping cart.  The Cabot 75% is good if it's mixed into something like shredded in tacos or cubed into pasta salad.  Personally I don't like spreadable cheeses, but many of my clients love the Laughing Cow wedges.  The Babybel are my husbands favorite, mostly because they come wrapped in red wax, like cheeses of old!  Sargento provolone tastes best to me toasted on an onion bagel with sliced tomatoes, fresh basil leaves and a dribble of olive oil 
But don't base your decisions on my tastebuds!  Go experience your own cheese!
Posted by Fitness Unlimited @ 12:58 pm
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