It's National Start Walking Day!

Today is the day...not tomorrow, today! We always say we will start tomorrow, but today is National Start Walking Day http://www.americanheart.org/presenter.jhtml?identifier=3053031 so it is a great day to start a fresh new program!

I know it is chilly, but bundle up and make it happen! You will feel great.

The goal is to get in at least 30 minutes of walking today. Can't do it all at once? Neither can I today, so I have mapped out a plan:
-Started the day by getting off at an earlier bus stop (10 minutes)
-Broke up my morning with a walk around the building (15 minutes)
-Will walk to the train instead of taking the shuttle (20 minutes)
Wohoo! 45 minutes all throughout the day just like that!

Make your own action plan:
-Today I will walk ______ minutes
-I will do it it all at one time by ________(example: going to the gym with my i-pod, taking the dog for an extra long walk, walking the baby)
-I will break up my routine by _______(taking the long way to the bus today, walking around the mall on my lunch break)

Good luck today!
K

Exciting Event-Bridal Bootcamp! Register today

Get ready to look your best for your big day! It all starts with getting beautiful from the INSIDE OUT! Nutrition plays a big role in how you look, think, act and feel. Your skin, teeth, hair and nails can serve as an outward reflection of how your body is responding to the nutrition you're providing it with. Learning how to use simple strategies for eating better can help you feel and look your very best.



Without a doubt, planning for your wedding can be one of the most stressful times! It is fun, but the never ending to-do list can really start to stress you out. Exercise can help to release that stress while also helping you achieve the toned, lean body you want to show off on your big day.



7 Day Nutrition has teamed up with Trainer Town to offer an exciting Bridal Party Bootcamp! This bootcamp is a fun way to get fit, learn about nutrition strategies for healthy living and bridal beauty with your bridesmaids, mother of the bride/groom, or groom. Bring them all along! There is a special bootcamp designed just for mothers of the bride or groom as well. See all the details below. Get ready to get fit!

Bridal Bootcamp can help you:
Get toned arms perfect for strapless dresses.
Lose inches all over your body.
Release stress, boost your energy level & improve mood.
Have fun with your bridal party or groom!
Learn the skills to make eating healthy into your busy schedule.
Incorporate beauty foods that will keep you looking fresh & radiant.

Bootcamp Details: 7 consecutive weeks, 1x/week
Start Date: March 8th
End Date: April 19th
-Intimate personal training facility (6-8 pp per bootcamp), unlike traditional gym setting.
-Personal trainer led circuit workouts with other bridal recruits 1x/week for 7 weeks.
-Personalized workout routine for home or gym.
-Bootcamp fatigues (t-shirt!).
Dietitian led sessions related to:
o maximizing your nutrition for bridal beauty (skin, hair, nails, teeth)
o using proper portions without feeling restricted
o meal timing to prevent hunger & boost metabolism
o simple meal planning & grocery shopping strategies
o strategies for navigating meals at parties, showers, buffets, trips and more!

Where: Trainer Town, 188 Washington Street Rt.1 Plainville, Ma 02762
When: Sundays from 3/8-4/19. Choose one time block for 7 consecutive weeks:
o Block One-11:00-12:30
o Block Two-1:00-2:30---Special bootcamp for mothers of the bride and groom!
o Block Three-3:00-4:30
o Block Four-5:00-6:30

Price: $225

Visit: http://www.7daynutrition.com/ and http://www.trainertownma.com/ or call Kristina at 508-415-6609

JELL-O to the sweet tooth rescue

I know it sounds funny, but I had a delicious run-in with JELL-O this weekend. I am usually a chocolate person, so JELL-O pudding has always been my go to during a choco-attack, but this weekend all I had in the fridge sweet enough to curb my craving was my husband's JELL-O. Last week he went shopping when he was hungry...hence, he picked up anything and everything, including 3 packs of, yup, JELL-O. I laughed at first, but then this weekend I needed something sweet, dug my spoon into the jiggly container and my eyes sort of opened really wide as I let out a, "yum"....

It got me thinking. Maybe I have been missing something all along. I went to the JELL-O site this morning and there are some really fun recipes. We can't avoid sweet cravings. They will inevitably pop up here and there. The more you try to avoid it, the worse it usually gets. JELL-O turns out to be a pretty good stand-in when you really, really need a sweet, but don't want to overindulge. One single serving of JELL-O is only 10 calories a piece!

There are tons of flavors of JELL-O products. Check out the flavor finder:
http://brands.kraftfoods.com/jello/products/flavor-finder/

If you want to serve some fun drinks and low-calorie desserts to the adult crowd at your holiday or New Year's party, check out the JELL-O lounge. Some of these recipes look really delicious and again, they are perfect for those looking to satisfy the sweet tooth while watching their waistlines. Enjoy!!
http://brands.kraftfoods.com/jello/explore/lounge/

7-Day Goal: Did I get enough activity today? If not, make sure to get extra steps in throughout the rest of the day. Walk down to your co-worker instead of emailing, take the stairs or park further away. It is all about the little things!
~K

Fishy skin solutions

A lot of female clients seem to think adding fats to their diet is a definite "no-no". Let's break down fats a little bit here.

Too much fat, particularly saturated or trans fats found in fried foods, butter, cookies, cakes and donuts for example, in the diet isn't good. Fats also pack more of a calorie punch per serving (9 calories per gram vs. carb or proteins 4 calories per gram).

While low-fat diets can be beneficial for many clinical reasons like protecting your body against diseases like cancer or heart disease, a diet completely devoid of fat however, can actually backfire on you. While the strongest level of research indicates that omega-3's are most effective at treating high blood pressure, high triglycerides and secondary heart disease, listen up ladies, they may also be effective at helping you keep your hair, skin and nails in tip top shape too.

One type of fat that is particularly important to the health of the inner workings of your body and it's outside appearance are essential fatty acids (EFA's) which include polyunsaturated fats such as linoleic acid (omega-6's) and alpha linolenic acid (omega-3's). The reason we call these fats "essential fatty acids" is because the only way our body can get these fats is through the diet, the body cannot make these fats on their own. Some studies link the use of omega-3's with decreased inflammation. Dermatitis (inflammation of the skin) and eczema may be compounded by a deficiency in these healthy fats.

While these benefits still need more backing from further research, there are plenty of other good reasons to boost your omega-3 intake. Here is a link to the Mayo Clinic overview that I think you will find helpful: http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil

Try incorporating these foods into your daily diet for a boost of these healthy fats:
-seeds
-nuts
-vegetable oils (sunflower)
-walnuts (keep this portion to 1 oz)
-avocados
-flaxseed
-green leafy veggies

Two other important omega-3 fats are EPA and DHA. These are primarily found in fish, especially salmon, herring, sardines, tuna and trout. Go for wild vs. farmed fish because they have a higher level of these beneficial fats due to their natural intake in the wild.

Many people take omega-3 fatty acids as a supplement to their diet. If you are interested in doing this, make sure you discuss this with your MD first to make sure their are not drug nutrient interactions or other reasons why omega-3's are not a good fit for you. If you get the ok from your doc, my personal favorite o-3 supplement is Omega Brite. Although you take 3 pills per day with meals, I find that this is the first o-3 supplement that doesn't have the nasty side effects I have experienced with other lower quality ones (e.g. "fish burps").

7-Day Goals: How can you add a little bit of healthy fat into your day today?

~K

Stress and Vitamins

Holiday's, while exciting and fun, can also be stressful! Getting a tree, hanging the lights, facing the crowds, can all lead to feelings of being overwhelmed. Stress can lead to symptoms like tension headaches, backaches and even gastrointestinal side effects. We don't often think about the effect that stress has on our ability to digest and use the vitamins and minerals we are taking through diet and supplements.

Some studies show that the digestion, absorption, and utilization of nutrients during stress may be impaired. The digestive process may become less efficient, causing nutrients to be lost before they can be absorbed. Most research has been done on patients undergoing high levels of stress from say a surgical procedure, but more and more research is coming out on those who are under every day stresses as well.

For those under psychological, environmental, or emotional stress, calories, protein, zinc, vitamin C, calcium, phosphorus, vitamin A, thiamine, riboflavin, and niacin should be of concern. (1)

There are many nutrients involved in keeping our engines running during times of stress:

• energy-producing B vitamins—thiamine, riboflavin, niacin, pantothenic acid, and biotin
• vitamins A
• vitamin C
• minerals iron, magnesium, zinc, copper, and chromium.

No need to panic!! In most well-nourished individuals, little stresses may not drastically effect nutrient absorption. But those who may be dealing with chronic stress, however may be another story. In this day an age, many of us also find that daily stress leads us to make poor diet and exercise choices, which may also compound the problem of poor nutrient levels during stress.

The best way to get your nutrients is through a healthy diet full of fruits, veggies, whole grains and lean proteins, but what I suggest for all individuals is to augment their diet with a standard multivitamin. You don't have to spend lots of money on supplements. Even store name brands have been found to be just as potent as vitamins that boast additional attributes like "energy booster", "weight loss booster", "memory booster"....the list goes on! A standard multi will do the trick! I take a Flintstone Vitamin~!

In addition to a multi, I would also suggest that anyone living in the Northeast consider taking an additional Vitamin D supplement after discussing it with their MD. During the winter our ability to absorb Vitamin D from the sun is drastically reduced and the majority of us are walking around Vitamin D deficient. Supplements of ~800-1,000 IU is what I would recommend.

Calcium supplements are also important if you are not currently meeting your goals (1,000-1,200 mg/day) through food sources alone (~3 dairy servings per day). One of my favorite calcium supplements is Adora milk chocolate calcium! They taste AWESOME! They are like a treat after my meal and they provide 500 mg's of calcium and 100 IU of D. I get mine at Shaws, but check out www.adoracalcium.com for more information.

7-Day Goal: Feeling stressed out? Look at your schedule for today and tomorrow. Is there any time in the day where you could carve out some relaxation time? How about 5 minutes alone to simply take 5 deep breathes?!! Yup, that'll be a good start!! Over the next few days, before the major holiday rush sets in, take a few minutes to sit back, breathe deeply and relax.

~K
1. Askew EW. Environmental and physical stress and nutrient requirements. Am J Clin Nutr. 1995;61(Suppl):631S-637S.

Getting Support for Change

Making the decision to make healthier choices is simple...following through with the plan is where it gets tough! We know from various weight control studies, including the one that I have worked on for the past 3 years, that support is associated with long-term success at weight control. Don't go it alone!

Even before you set out on your path towards healthier living, take some time up front to think about the type of support you will need along the way.

• Individual support: Work as part of a team with a registered dietitian, like myself! Under my guidance YOU develop your own personalized action plan. When you are responsible for setting your own goals, you are more likely to follow through with the plan! I am there to help you strengthen your skills in overcoming your barriers to healthy living, provide you with expert feedback, ideas and sound nutrition information, listen to your struggles and most importantly, help you relish in your small successes!
• Group support: The feedback you receive from peers who are working towards similar goals is priceless. Leading group nutrition and wellness cl assess is by far one of my most favorite aspects of my job. Whether it is a one hour session or a multi class session (~4-6 weeks), I enjoy seeing people leave the room with a renewed spirit and sense that nutrition can in fact be simple! Gather your friends, colleagues, employees, neighbors, fellow parishioners...you name it...and get the support you need through a RD led group meeting.
• Family and Friends: Look for someone you feel comfortable talking about your weight or healthy living barriers with. Make sure you support person will hold you accountable for your actions WITHOUT judging you or making you feel guilty if you slip off track. Have an open discussion with them about your expectations for them as your support person. Make it fun too by planning milestone meetings where you meet just to have a celebration coffee, hike or trip to the mall.

The more support the better, so why not try all three. Find what works best for you!

For more information you can visit http://www.7daynutrition.com/ and chat with me about some of the services I offer. I cover Boston, North Attleboro and it's surrounding towns. If you don't live there you can always check out the ADA at http://www.eatright.org/ to get the names of other RD's practicing around the country.

7-Day Goal: Take the leap! Find your support today.

~K

Turkey Day Action Plan

Thanksgiving is a day of feasting with friends and family! It also kicks off the fun, yet stressful holiday season with a bang.

In speaking with clients, holiday weight gain seems be on the forefront of their mind, but as I said in a recent post, holiday weight gain is less of an issue than most expect and it isn't the only aspect of our health that we should be focusing on. Getting caught up on the number on the scale can prevent people from looking at the behaviors that may be keeping them from reaching their peak health, not necessarily just their "weight goal".

Looking at the actions that lead us to feel sluggish, stressed, susceptible to cravings, hungry or overfull can help us zone in on what simple changes we need to make in order to be at our best.

Thanksgiving is a great day to put a healthy living action plan in motion! Think about the actions or behaviors that you will engage yourself in on a typical Thanksgiving day.

• Think back to last year. What did your day consist of? Where could you have made subtle changes to make the day healthier?
• Now think about tomorrow and develop your "action plan". Think about the roadblocks that you faced last year that may come up again (i.e. no time for exercise because you were up late the night before or picking while cooking or getting caught up in the meal and overeating). How can you avoid or make changes to your behaviors this year to make it a healthier day?
• Pick one or two goals from the categories below that you will aim to achieve:

1. How I eat: Example: "Today I will make sure to fill half my plate with veggies" or "Today I will choose white meat vs. dark meat". Simple changes are still successes!
2. How much I eat: Example: "Today I will pick one dessert and enjoy each bite" or "Today I will cut my portions in half".
3. How I move: Example: "Today I will take a walk after dinner instead of sitting to watch the football game" or "Today I will wake up 30 minutes early to do morning yoga and start my day off right".
4. How I live: Example: "Today I will be sure to take deep breathes when I feel stressed" or "Today I will end my day with a 10 minute meditation".

7-Day Goal: Your T-Day action plan seems like the most appropriate goal this week!!

Have a great Thanksgiving! ~K