March 3, 2015

Ambivalence Mode

Filed under: Uncategorized — JBNUT @ 9:22 pm

Ambivalence – The state of having mixed feelings or contradictory ideas about something or someone.

Many of you want to eat better, make smarter choices, improve your health, lose weight, exercise more, feel better….yet you cannot seem to put one foot in front of the other to create the change. You say “yes” but your actions say “no” – it is an extremely difficult and frustrating space.

As a counselor working with you, doing my best to educate and motivate you, I am often at a loss when my clients go into ambivalence mode. I am not sure how to support you because you are so conflicted with what you want, your belief in the process and yourself and how you want to create a change. Its a tricky spot for the client and the health professional.

We all have moments in ambivalence mode, but some of you tend to live here and set up camp, this has become your comfort zone and I am encouraging you to recognize it. Once you are aware of ambivalence mode, we can figure out how to get you out so you no longer have mixed feelings, but rather conviction in the process of moving forward.

Examples:

  • You purchase exercise classes, nutrition packages, a membership for a weight loss clinic but you never attend.
  • You keep saying you want to make the change, yet you do not actually do it. You are a “I will start on Monday” person but the “right Monday” never comes.
  • You own every cooking utensil, diet book, online membership to recipes…yet you do not use them.
  • Your schedule, time, work, family, others get in the way – there is always something to pull you away from moving forward. Yet you always talk about how you want to move forward!

Can you relate? Are you ready to take a step forward?

Have no clue what I am talking about? Feel like you are on a great plan? Stay focused and motivated! But keep an eye out for ambivalence as it can sneak in. 

Can you related but don’t even want to think about this? That’s all right too…but when you are ready to move forward, ask for help and we can get you on track.

One foot in front of the other…day by day…find a mode outside of ambivalence that allows you to move forward to living a healthier life.

February 23, 2015

Salads – Cozy, Satisfying and Exciting – What???

Filed under: Uncategorized — JBNUT @ 12:32 pm

When folks are “on it” with their nutrition, salads become a big part of their life. A “salad with chicken” is pretty textbook for lunch and what happens is you eat salad after salad after salad, get bored and angry and then you (understandably) break and overeat. 

Salad should be a part of your life as they are filled with vegetables that are essential for a sustainable, healthy plan, but finding ways to enjoy salads more and not just eat them to be “good” is key to figuring out how to lose weight and keep the weight off….and live a healthy life with nutritious foods.

First – Are you really eating a salad? So many of us think we are ordering a salad, but are in fact getting cheese, fruit, nuts, fats and starches piled high with a bit of lettuce. So…be sure you are actually ordering a salad filled with vegetables.

Second – Get creative with cooking and make salads that are flavorful and tasty in any season. During the winter, you may not want a raw vegetable salad…here are some cooked, winter salad recipes that look fantastic.

Third – Prep ahead! Either cook these dishes in bulk so you have salads ready for the week or even if you prefer raw, wash and cut lettuces and veggies in advance so you can quickly assemble and enjoy.

Fourth – Don’t forget the protein and fats! The priority of a salad is non starchy vegetables – full of fiber and nutrients and little calories. However, protein and fats are going to fill you up and make it a balanced plate. Add each to make it a well rounded, satisfying meal.

Salads do not have to be bird food…make them tasty, filling and your new favorite. The key to eating well is vegetables…so incorporate some of these salads into your life for good living. Enjoy!

February 3, 2015

Me on TV! Shop Smart – Eat Local – Live Well

Filed under: Uncategorized — JBNUT @ 3:22 pm
I had a blast a few weeks ago filming this segment for a new ABC show called Bay Area LIFE.

We went to the Farmers Market at the Ferry Building Marketplace to talk about how to be a smart consumer. If you do not shop at a farmers market, please consider adding it to your routine. It is the best way to support your local farmers. When you shop local, you have a connection with your farmers and create a healthier relationship with food for you and yours. It is extremely important to know where your food comes from!

Some tips:
Try something newWe tend to eat the same foods – get out of your comfort zone and try a fruit or vegetable you have never tasted or consider trying a new varietal of a common food you like.Romenesco instead of Cauliflower, cook beet greens or enjoy one of the many citrus varieties available right now.
Talk to your farmer. Your farmers want your support, and they are working their tushies off to bring you gorgeous, fresh, local food – talk to them! They are full of wisdom and want to share. I promise.Ask them how to store food, recipes, flavors and ask for samples. Try it to see if you like it. Ya never know what you might like!
Organic vs Sustainable. The USDA has created Organic laws which prevent using GMOS and pesticides in farming practices. However, due to financial and administrative issues, there are a lot of farms that are following organic practices, but are not technically USDA organic.They often call themselves “sustainably grown” or something similar. Again, ask your farmer and they will tell you!
Want to save some cash? If you shop later in the day, you will likely get better prices as the farmers are trying to sell their product. Also, if you do your research and buy most of your produce from one farmer, you can negotiate better.
Eat your veggies! I jokingly say this in the clip but I mean it - eat more vegetables if you want to lose weight, get healthy, look better and feel better. The more the better. Eat up. Half your plate. Do it.

When you eat local, you know you are eating in season, you are eating fresh, supporting our farmers and making a difference for your health and the environment.

Want to know where to find more farmers markets? Check out Local Harvest for more information.

Happy shopping!

January 28, 2015

Recipes! Enjoy!

Filed under: Uncategorized — JBNUT @ 1:40 pm

Hi guys!

One of my responsibilities as a dietitian is to cruise the internet looking for recipes…so I picked up a few and thought I would share. Enjoy!

Zucchini Boats – Five Ways

Homemade Chicken Soup followed by many soup recipes to try

Date – Coconut Energy Nuggets

Chicken in Milk (yes I wrote that and it is delish!)

Seven Terrific Bean Recipes

Tangy Meatballs

Cooking the Perfect Frittata

Beet Burger

Udon Noodle Soup with a Soft Egg

Fish en Papillote with Citrus

Peppers stuffed with Quinoa and Feta

And because I am obsessed – some ways to cook with preserved lemons

Go get em! Enjoy! Do you have a recipe you love? Would love to see what it is!

Yum.

January 22, 2015

Eat With Confidence

Filed under: Uncategorized — JBNUT @ 9:59 pm

About six months ago, I had a call with a client who was desperate to lose weight. She was frustrated, doing everything “right” and could not figure out how to get the pounds off. She also informed me she had just started a super extreme diet – 500-800 calories per day and taking supplements. I expressed my obvious concern and explained this would likely not lead to long term results, but she was determined. She was going to do this plan, lose the weight and then figure out the next steps. We lost touch-she lives on the East Coast, she had a plan she wanted to follow and I had a hunch she didn’t want to hear much from me since I wanted her create a more sustainable plan.

I was beyond thrilled when I received an email from her last month with a quote that now inspires her. “I don’t diet, I eat in accordance with my goals.” She said this quote has allowed her to look at food and weight loss differently. As opposed to going on and off a diet and feeling guilty when she is off and deprived when she is on…focusing on her goals is way to stay mindful and more positive with each bite.

Some of you may find this odd or counter intuitive, but eating healthily, eating in a manner that will allow you to achieve your goals, is a major confidence builder. Every time you choose foods that create the lifestyle you want, the health you want, the body you want, the energy you want, you are doing something to get you closer to that goal. And knowing you are taking steps towards your true goals is a phenomenal feeling! Making these decisions will become easier and easier.

So eat with confidence! For example, it may feel uncomfortable or awkward at first to order a bit specific at a restaurant, or workout while on holiday, or drink less when you are at a social event or eat differently when you are with your friends…it is a skill that requires practice…and practice makes perfect. What once felt daunting, becomes effortless.

What was also fantastic, is this quote has allowed my client to talk about food differently around her family, in particular her daughter, who she is so worried is going to fall into the diet mentality far too quickly.

I am so darn proud of you – and you know who are you! – because you are discovering how to create a healthy relationship around food. It is not going to be a quick fix. It is not going to easy. But it will happen. Day by day…and you will reach your goals and beyond!

Paying it forward…maybe this quote will inspire you!

January 6, 2015

Red Light! Green Light!

Filed under: Uncategorized — JBNUT @ 9:53 pm

Happy new year everyone!

Do you remember that game Red Light Green Light? Ever play it as a kid? In the oh so special way my brain works, I started thinking of this childhood game with regards to resolutions.

Green Light!

  • I am going to lose weight
  • I am going workout every morning
  • I am going to stop drinking alcohol
  • I am going cook more
  • I am going to get more sleep

Then life happens….RED LIGHT!

  • Man I am tired, I am going to sleep in tomorrow
  • Just one glass of wine…
  • Ugh I hate running
  • But I have such a sweet tooth! One piece of chocolate…
  • I had not time to grocery shopping…lets just get take out

It is so easy fall off the wagon so lets change our perspective.

Set a green light goal for something you want. Your real goal. And make it super specific and clearly defined.

Whenever you fall off the wagon, imagine you are playing that childhood game and you hear me scream “Red Light!” - take a moment and acknowledge that you got off track…and then get back on the wagon and scream back to me “Green Light!” Get it?

A green light goal is something you want – be specific, clear, make it realistic and something you WANT to do.

  1. I will workout Tuesdays, Thursdays and Saturdays at 7am.
  2. I will eat two fist size portions of vegetables every day with lunch and dinner
  3. I will enjoy alcohol on Saturdays only and during the week I will drink herbal tea, bubbly water and regular water and coffee in the morning. Goal is “x” ounces of fluid per day.
  4. I will fall asleep every night at “x”pm – choose your ideal bed time
  5. I will cook two nights a week
  6. I will focus on whole, real foods – I will read the ingredients on all labels and make sure I can understand them.
  7. I will eat breakfast every day within an hour of waking up
  8. I will eat a mid afternoon snack every afternoon during the week and make sure there is protein.
  9. I will eat whole grains to add fiber to my diet. A serving is 1/2 cup cooked – decide on a number of servings you want a day based on your lifestyle.
  10. I will enjoy one dessert a week. It will be delicious and I will enjoy each bite.

See what I mean? Focus on what you want. Make it specific. And go for it! And when you fall off, get back on…because you can do this! And you are worth it! And you will so happy you made it happen.

Excited for what is to come. Green light!

December 17, 2014

Learn How to Cook – Quick and Easy!

Filed under: Uncategorized — JBNUT @ 10:00 am

I came across this and had to share. Quick videos on cooking – makes life so much easier! And answers so many questions. Use this as a way to simplify things, learn something new or get more comfortable in the kitchen.

If I could choose a resolution for you for 2015, it would be to cook more of your food. You would be amazed at the impact cooking can have on you and your family’s life.

Why cook?

  • Leads to weight loss since food from restaurants is usually filled with extra salt, fat and sugar.
  • Leads to weight loss because portion sizes at restaurants are usually 2-3 times what we need at one meal.
  • Creates a positive relationship with food when you take the time to cook. You take ownership of your life and your body, decide what you want to eat and eat it.
  • Builds healthy relationships with friends and family - sitting around a kitchen table, eating home cooked food improves bonds with the people we love.
  • Teaches your kids the importance of whole, real food! Get them involved in the process early so cooking and eating clean is a habit rather than a chore
  • Saves money! It is a hell of a lot cheaper to cook food rather than eating out.
  • Creates a sustainable plan. Cook dinner and have leftovers for lunch. Cooking will allow you to create true positive, lifestyle change
  • Re-learn how to taste. We are so conditioned to a certain amount of salt, sugar and fat because eating processed and restaurant food is loaded with it. Train your palate and learn how to eat again. You would be amazed at the foods you can learn to like and how food can change.
  • Take care of yourself and the ones you love. Home cooked food is the best medicine. Cooking is an act of love. Nourish yourself and your family and friends with wholesome food.

And the research says so! Recent reports show how cooking at home can lead to healthier lives.

Worried about food going bad? Here are some tips to get over that problem.

Not sure how to cook? Check out these videos or do a search online. Cooking should not be perfect – make it work for you!

Cook yummy food, eat clean and be good to yourself. 

December 1, 2014

Rabbit Rabbit!!!

Filed under: Uncategorized — JBNUT @ 11:18 am

20 years ago, my best friend told me it was good luck to say “rabbit rabbit” as your first words on the first day of the month…and for 20 years I have kept the tradition alive. Today is December 1st – so Rabbit Rabbit!!! It is actually a real thing (google says so) and don’t fret if you did not say it this morning…my friend added the loophole that if you put your head under the bed on the 2nd of the month and say “rabbit rabbit’ the good luck streak sticks. (That one is surprisingly not in google…but she swears by it….and yes I am an educated, sane adult writing this).

Luck is a funny thing though…if we hold on to luck too tightly, and hope everything is going to fall into place, life may just pass us by. So, we move on to some other words of wisdom my father always says– Luck is when preparation meets opportunity.

So are the super fit, super motivated, super healthy, always-thin folks out there just really lucky? Or have they prepared and taken responsibility for things and jumped on every opportunity to keep their health and wellness on track?

I am not sure..maybe a mix of both? I have to believe that living life healthy, happily, well, fit, energized and balanced is a little more than crossing your fingers, picking up heads-up pennies and saying rabbit rabbit every month. This from the gal who believes in all those superstitions (it can’t hurt right?) However, having a plan is necessary too.

So BE PREPARED!

  1. Go grocery shopping:  Fill your house, office, purse and car with foods that will fuel you for success. Vegetables, fruits, nuts, proteins, whole grains…whole real food.
  2. Bring food with you to work! Get out of the rut on relying for takeout for lunch. Trust me – it makes a huge difference.
  3. Always have workout clothes with you – you never know when you can get a 20 minute walk in. Get some exercise in whenever you can.
  4. Do not walk into a party starving – eat before you go! This is a big one with the holiday season starting. Have a satiating snack before you go to an event so you do not mindlessly eat all night.
  5. Go to bed with a plan for the next day. The ultimate preparation – have a plan for the next day. Know where you are going to eat and how you are going to have a successful day.

Practice consistency – the more consistent you are, the easier it will be. Being prepared will be routine and lucky opportunities will come your way.

Rabbit Rabbit!!!

November 24, 2014

37 Days

Filed under: Uncategorized — JBNUT @ 10:01 am

Wowza! New Years Day is in 37 days. The holiday season is officially here! It is time to celebrate, spend time with people you love, have a few days off of work, enjoy the many holiday parties, let the alcohol pour, splurge on sweets which seem to be everywhere…and there are too many reasons to avoid eating right and exercising daily. 

How do you want to spend these next 37 days? 

What resolutions do you have planned to start in 37 days? 

It pains me when I hear that people gain 5-15+ pounds during this time of year as they do not have the tools to manage their health and weight when their schedule gets out of control. I hate to hear thatindividuals struggle so much during social situations. I want everyone to celebrate and enjoy this glorious time of year, but why take two steps back? What if you could continue to move forward, take care of yourself, be good to yourself, walk towards health and happiness, even during this crazy, party-filled, wonderful season?

My suggestion is to please, please, pretty please take that step forward…even if it is a baby step. Here are five ways to do it.

  1. Hydrate. Drink water (along with alcohol), in between cocktails maybe?
  2. Exercise. Even if it is walking around the block. Or start a day with a workout to get it done. Or what if…in the middle of an all-day family party, you go for a walk with a friend or relative to catch up rather than sitting on the couch eating pie…what if?
  3. Find a vegetable. Enjoy some of your favorite splurges of course, but get some vegetables on your plate too!
  4. Strategize so it works for you. If you are to bring something to an event, bring a dish that is in line with your goals.
  5. Everyone is actually on your side. While you may not believe me, everyone (or at least many) wants to lose weight, get healthy and have more energy. Even though you may think your friends and family will not be in support, I have a hunch they would love to eat less, move a little and not be in a food coma. Be that role model and notice how many people thank you for it.

And whether you are having turkey, crab, tofurkey or turduckin, here are some recipes for everyone to enjoy:

A Vegetarian Thanksgiving

A Paleo Thanksgiving

A Thanksgiving that is Bon Appetit

There is so much to be thankful for. Take a moment to thank yourself for all your hard work and for others who support you every step of the way. I am thankful for all of you!

Enjoy the next 37 days and lets get ready for 2015…I am so excited for what is to come. Remember, step by step…cheers!

November 19, 2014

The Ultimate Detox

Filed under: Uncategorized — JBNUT @ 9:13 am

Ahh sleep. I love it so very much. Yet I do not seem to get enough of it! Drives me bananas! I know it is important for me and I am so damn good it…but often there are just not enough hours in the day to get the recommended 7-9 hours a day.

A few months ago, I was really focusing on getting more sleep and wow, what a difference that makes. Going from 5-6 hours to 7-8 hours a day is a gamechanger. Mind, body, mood, body fat percentage, food cravings, energy, relationships…everything was improved simply by going to sleep.

Then I saw this TED talk and it put it all together for me. Neuroscientist Jeff lliff explains how during sleep is when our brains clear waste. Only during sleep does this very crucial process occur. So while our skin, kidneys, liver, lymph and colon are getting rid of toxins for us all day long, your precious brain can only clear of waste and “detoxify” during sleep.

Is that not a gamechanger? No wonder my mind feels fuzzy when I don’t sleep enough! No wonder I am sluggish and do not have my mojo and am not feeling like best self?!? It is because there is waste in my brain that has not cleared. And imagine the buildup that could occur if you consistently do not sleep enough???

You all know my logic around “starving in the desert” – if your body thinks you are in trouble or stressed, it goes into survival mode as if you were starving and in trouble in the middle of the desert.In this state, your metabolism slows down, you cannot burn fat, your stress hormones elevate and your body is not working efficiently or effectively. Eating appropriately lets your body know you are not in the desert. Sleep is how you let your brain know it is safe, should rest and take the time to clean and detoxify.

Am I driving you nuts yet? Last week I asked you to be mindful, this week it is sleep more, I am always nagging you to eat right and exercise…how can you do it all??? It isn’t going to be perfect…but if we all slow down a bit and take care of ourselves better, I believe it will all come together far easier than expected.

Go sleep on that. Rest up buttercup!

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