Articles of Interest and Frequently Asked Questions

Remember 150! 

This is the minimum number of minutes of exercise and non-exercise-specific activity you should get each week. Add it up: A training session, which is structured exercise (X min) + other non-exercise activity, such as cleaning, walking your dog, playing pickleball, doing yard work etc. Does it come out to 150 or more? If not, step things up. Stretched for time? Ten minutes here, ten minutes there, it all adds up. For added health benefits, however, more time moving is better. We know life happens and busy schedules prevail, however, so do what you can but do something! What you do and how often you do it sets a great example for children and grandchildren, too, so show 'em what you got! For more on this topic, 

click HERE. 

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TIP: Sitting saps our energy, makes us feel lethargic and does nothing for our mood. How can we enjoy life when we're sleepy or grumpy?  

"When I arrived for my training session I was (tired / stressed / not feeling well...). I almost canceled, but am so glad I didn't! After my workout I felt so much better!"

(numerous clients)

Stop the madness! 

Carbs are your friend. Carbs are what fuel our body. Complex (good) carbs (i.e. whole grains, vegetables, brown rice, pasta ...) are like gas in your car. When you have a full tank you can go for miles. Without it, you go nowhere fast. The key is balance. 

When we eat carbohydrates the body breaks them down into glucose, which is used for energy. This energy is what fuels our bodies. Glucose is the main source of energy for our brain and nervous system, too. Carbs absorb into our system quicker than protein or fiber, so it's easy to eat more of them before we feel full and excess carbs are stored as fat. 

This is a very simplistic version of how the body manages carbs, but you get the idea. Be reasonable in how much you consume (energy in) and how often you exercise (energy out) to keep a good balance. 

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"What if I pig out on a pizza or a big bowl of pasta? It's sooo good?" 

Well, you're right about that, but don't beat yourself up. If you've had a splurge one day, take it easy and cut back a little the next. Make good choices on a regular basis, burn calories through exercise non-exercise specific activity and stay positive. For more on carbs, check out this article from the May Clinic. Click HERE .

What I routinely ask clients when they bring this up is, "what are you eating? No matter how much time we spend at the gym, if we're not eating a balanced diet to include macronutrients (good carbs, fats and protein) and micronutrients (vitamins and minerals) then all the exercise in the world won't have the desired effect. We can't exercise away a bad diet. Our body needs good nutrition to function to include fresh fruits and vegetables, whole grains, healthy fats, lean proteins. But, how much we're eating is as important as what we're eating.  Even if you maintain a well-balanced diet, if the amount of calories consumed is greater than the calories you are expending, you will still gain weight. 

While a simple formula of calories in must be less than calories out -- our bodies are complex. What works for you may not work for someone else so be sure to talk with your primary health care provider before trying to diagnose any health concerns you may have. 

Metabolism = Energy balance.

Metabolism is all the chemical reactions that take place in the body in order to maintain itself, and that's not an easy task! Metabolism is intimately involved in all things associated with our body weight and body fat regulation. It's all about energy in (food consumed)  and energy out, which is achieved through a variety of ways from scheduled exercise (see you at the gym!) to other daily activities like walking the dog, playing with your kids/grandkids, shopping, cleaning, yard work, and even eating and digesting the food we eat. Not to get too technical here, but another way of saying this is metabolism is all about energy balance; the relationship between what energy is taken in and how much energy is going out. Weight change is a function of energy balance. Just know that you are unique and no two people's metabolism is the same. Stop comparing yourself to others!! Love yourself, keep moving, and make good nutritional choices. For more on metabolism from the Mayo Clinic, click HERE.

If someone tells you not to eat a piece of fruit, run the other way! Fruit is loaded with important nutrients our body needs. Yes, some fruit has more sugar than others, but the sugar found in fresh fruit is natural sugar called fructose. This is not the same as sucrose, which is added sugar found in many canned or packaged products, desserts etc. Fresh will always come out on top for the best way to consume fruit. Loaded with vitamins, minerals and fiber (eat the skin!), fresh fruit is a wonderful thing for our skin, eyes, brain, digestive system. The list is long. Eating fruit doesn't have to be just by itself if you are finicky. Give your salads, yogurt, cottage cheese, main dishes some added color and flavor by adding berries, apple or pear slices, for example. 

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Diabetic, pre-diabetic? Absolutely, you should manage and watch the amount of sugar you consume, but just know the difference. Low blood sugar? Reach for a piece of fruit instead of a cookie or doughnut. Do discuss any concerns about sugar with your primary care provider. For more on sugars from Harvard Health click HERE.

Great question! 

Because there is SO much information out there no wonder it's hard to know what and who to believe and trust. Here are a few simple rules of thumb: 

When reading an article check to see if the piece has been medically reviewed by a professional, such as an MD or RD (registered dietician). The article will routinely show that at the top of the page under the byline or to the right at the top of the page.  Sometimes there will be a short bio of th author at the bottom of the article. Check credentials. If reading a news article, be sure whomever is being quoted has their credentials included in the piece. Taking the word from someone famous (i.e. your favorite rock star or actor), is risky at best, unless they, too, are certified in the health field. Check out my Resources page for credible sites where you can search what you are interested in to learn more. 

No! A pound is a pound no matter what you have. A pound of apples is no heavier than a pound of Jell-O. It just looks and feels different. One is firm, the other is soft. Similar to how muscle and fat look on our bodies. Muscle is lean and more dense so it gives a firmer, more toned appearance. Fat gives a more soft appearance. Muscles use more energy than fat and burn calories, keeping our metabolism revved up. Thus, the importance of strength training to keep our muscles in check and to help keep our metabolism up. For more insight, check out this article from Health.com .

A probiotics is a food supplement that improves the good bacteria in our body that aids with our digestive health. Probiotic foods include yogurt, kefir, fermented veggies (kimchi), sauerkraut, miso, and tempeh, for example.

Prebiotic foods also support our digestion because they are foods high in fiber and act as food for the gut bacteria. Prebiotic foods include garlic, onions, asparagus, artichokes, whole grains (oats, barley), bananas, apples, nuts and seeds, to name a few. For more about prebiotics and probiotics, here's a good piece from Healthline.