Nancy Cohen RDN LDN
Nutritionist, Feeding The Body Feeding The Soul LLC
It’s the New Year, it’s time to make a new resolve. “ I want to lose the weight I gained over the holidays”…. “ I cannot control my carb intake” …. “this time I will follow through”….
For this New Year, why make promises that always seem to be impossible to keep?
With a few simple tips and a good food plan in hand you can make this years eating something you love and can manage all the year through.
1.Defeat your sweet tooth- By chosing to eat in a higher protein, lower glycemic way you can stave off the continuous cravings of starches and sweets throughout the day.
Choose high quality proteins throughout the day and you will have fewer dips in energy and decreased cravings.
2. Fill your Belly- Eat foods with fiber and crunch- however refer back to rule number one and have a protein with them so you feel fuller longer. An apple, pear, or orange have 3-5 grams of fiber/serving. So choose higher fiber foods to feel full.
3. Drink,drink,drink- Sometimes people confuse hunger with thirst. The drink should be a water or low calorie beverage- but if you are thirsty and cannot recognize the signal that your body is offering you- often overeaters mistake it for hunger and reach for something to eat.
4. Am I Hungry or am I bored? The honest question to ask yourself is why you are putting food in your mouth? If you are truly hungry- then something healthy will satisfy you. If you are truly bored or are looking to release tension- then no amount of food will ever stay the cravings. Find things you love to do and incorporate them throughout your day. Can’t get away from your desk? Take a mini mental break and Day Dream- to release tension and redirect your thinking.
5. Choose healthful foods in and outside of the home. You know what they say- if you go to a barber shop, you will get a haircut. Purchasing sweets, desserts, calzones and fried foods and then claiming that you won’t have any just doesn’t work. Give loving thought to your purchases in restaurants and in the supermarket. Fill your carts and plates with foods that are not fried, greasy, full of sugar and are appealing to look at. If it looks healthy- chances are it is.
Work with Nancy- a Nutrition Professsional to streamline your new eating plan for 2017
As A Nutritionist and Energy Practitioner and Teacher it is so important to me that we are very selective about the products we put into our bodies and on our skin. The Beautycounter line was a natural add on to the products I recommend to clients. Below please find a post from the Beautycounter website that I wanted to share with you.
If I can assist you to find products with ingredients that are not harmful and can work with your Food and Chemical Sensitivities- please feel free to contact me at anytime.
Nancy Cohen RDN LDN
Read on here.......
BREAK UP WITH YOUR FOUNDATION
End your toxic relationship with unsafe beauty products—and switch to Beautycounter’s safer, high-performance solutions.
Beauty is one of the least regulated consumer product categories on the market—meaning it’s actually legal to sell skin care and cosmetics that contain harmful chemicals linked to cancer and other serious health impacts. Our unparalleled Ingredient Selection Process ensures that our products perform to professional standards without the harmful or questionable ingredients typically found in the industry. We handpick the best options and exclude anything of concern. There are more than 1,500 ingredients we will never use, no matter what.
LEAVE YOUR LOTION
When was the last time you attempted to decipher a product label? A typical ingredient list on a lotion may include many red-flag ingredients, highlighted below:
Water, Glycerin, Stearic Acid, Caprylic/Capric Triglyceride, Dimethicone, Glycol Stearate, PEG-100 Stearate, Petrolatum, Cyclopentasiloxane, Acrylates/C10-30 Alkyl Acrylate Crosspolymer, Glyceryl Stearate, Cetyl Alcohol, Fragrance, Phenoxyethanol, Triethanolamine, Carbomer,Methylparaben, Propylparaben, Titanium Dioxide, Xanthan Gum, Propylene Glycol, Sorbitan Isostearate, Polysorbate 60, Chlorphenesin, Phenoxyethanol, Ceteareth-33, Benzyl Alcohol, Benzyl Benzoate, Hydroxyisohexyl 3-Cyclohexene Carboxaldehyde, Linalool, Citronellol, Butylphenyl Methylpropional, Coumarin, Hexyl Cinnamal, Limonene, Geraniol, PEG-40 Castor Oil, Caprylyl Glycol, Hexylene Glycol, Sodium Hydroxide, Tetrasodium EDTA, Phenoxyethanol, Citral.
To start, the above list includes ingredients that may disrupt the hormone system, including synthetic fragrance and parabens.
FORGET YOUR FOUNDATION
Many women rely on foundation daily, so vetting what’s in it is that much more important. As we know, just because an ingredient has a long or complex-sounding name doesn’t necessarily mean it’s bad for your health. It does mean that understanding product labels can be tricky. For example, a common foundation product label might include potentially unsafe ingredients, highlighted below:
Water, Isohexadecane, Hexyl Laurate, Mica, Ethylhexyl Methoxycinnamate, Glycerin, Polyglyceryl-4 Isostearate, Potassium Cetyl Phosphate, Cetearyl Alcohol, Glyceryl Stearate, PEG-100 Stearate, Glycerin, Steareth-2, Magnesium Sulfate, Wheat Germ Glycerides, Silybum Marianum (Lady’s Thistle) Extract, Sodium Hyaluronate, Triethyl Citrate, Butylene Glycol, Disteardimonium Hectorite, Magnesium Ascorbyl Phosphate, Acetyl Glucosamine, Lecithin, Acetyl Hexapeptide-8, Ethylhexylglycerin, Laureth-7, Xanthan Gum, Ascorbic Acid, Retinyl Palmitate,Pentaerythrityl Tetra-di-t-butyl Hydroxyhydrocinnamate, Dipropylene Glycol
Polyethylene glycol (PEG) compounds are in a wide variety of personal care products, including shampoos, hair conditioners, shaving creams, deodorants, lotions, and cosmetics. Polyethylene glycols are ethylene glycol polymers that function as solvents, humectants, emulsion stabilizers, and thickening agents. So what’s the harm? PEG compounds may be contaminated with small amounts of manufacturing by-products such as ethylene glycol and1,4-dioxane, both of which are linked to cancer.
Retinyl palmitate and retinol (vitamin A) are often found in moisturizers and anti-aging skincare. Although vitamin A has been shown to effectively enhance natural skin turnover and collagen production, excessive vitamin
A intake can have detrimental effects on skeletal development in fetuses and bone density in adults. In addition, vitamin A (both as retinyl palmitate and retinoic acid) can accelerate cancerous tumor development when topically applied to skin before exposure to sunlight. For these reasons, we have included retinyl palmitate and retinol (vitamin A) on our Never List.
Now is the moment to demand better beauty. Because you deserve better.
BREAK UP WITH YOUR BRONZER
Color cosmetics can often contain questionable ingredients, as well. For example, a bronzer’s typical product label may feature some of the potentially harmful ingredients highlighted below:
Talc*, Mica*, Polyethylene, Ethylhexyl Palmitate, Zinc Stearate*, Polymethyl Methacrylate, Magnesium Myristate, Boron Nitride, Lecithin, Methylparaben, Tocopheryl Acetate, Dimethicone, Glycine Soja (Soybean) Oil, Boron Nitride, Hdi/Trimethylol Hexyllactone Crosspolymer,Butylphenyl Methylpropional, Retinyl Palmitate, Octyldodecanol, Benzoic Acid, C13-14 Isoparaffin, BHT, Dehydroacetic Acid, Polyacrylamide, Diamond Powder*, Laureth-7, Magnesium Aluminum Silicate*, Butylparaben, Propylparaben, Benzyl Salicylate, Polymethylsilsesquioxane, Potassium Sorbate, Silica, Sodium Dehydroacetate, Sorbic Acid, Sorbitan Sesquioleate, Tin Oxide*, Trimethylsiloxysilicate, Citronellol. N° 3n5503, Tocopherol, Fragrance (Parfum), May Contain (+/-): Red 7 Lake (Ci 15850)*.
*May contain heavy metals.
Hidden heavy metals*, which go unmentioned on product labels, primarily contaminate ingredients used to color cosmetics. Certain heavy metals like lead, cadmium, and arsenic are found naturally in the earth, but they may be harmful to human health—a good reminder that not all natural ingredients are safe. These heavy metals can build up in our bodies and may be linked to cancer, neurological effects, and heart, lung, and kidney damage.
Freshman Fifteen- Fact or Fiction?
In my 33 years of Nutrition Counseling I have assisted many a family ship their Freshman off to college. The concern over their student gaining weight or losing weight persists from generation to generation of Moms and Dad’s to this day.
Do kids /young adults today gain weight during their first semester at school? Possibly, if they are tuned out, into fast food, stay up late at nite eating in their rooms snacking from Vending Machines.
However chances are we send a different young adult out the door these days.
More common in my Professional Nutrition Practice I have worked with athletes, eating disordered young women or kids with food sensitivities, and much to everyone’s surprise they are usually fine and stable in their food selections.
What would be the reason for this success? Parents who have guided them for 18 years and counseling with a Licensed Registered Dietitian Nutritionist like myself who has educated them throughout any portion of their high school years.
Investing in your child’s Nutrition Education with sessions from an RDN, LDN is as important as having braces, tutoring or singing lessons. We personal each students Nutrition Game Plan for them tailored to their likes, dislikes and budgetary constraints in lower grades, high school and college.
I have had several past clients who have even gone into the field of Nutrition and Dietietics like me. What a flattering commentary on their enjoyment of our work together.
If you are concerned about your child’s eating in any way, why not have them work with an RDN LDN like me?
I am honored to be at the service of you and your family.
Nancy Cohen RDN,LDN
Feeding The Body Feeding The Soul, LLC
Stepping It Up
See How Your Choices Can Add Up
We all have the opportunity to make active choices throughout our day, but often times we choose the path of least resistance. The information below demonstrates how many calories a 135 pound person would burn throughout the day by making physically active choices versus sedentary ones.
This will give you an idea of how your everyday decisions can make a difference. See how every step counts!
By making active choices, we can burn more calories in one day than a sedentary person could burn in an entire week. The information shows how many calories are burned doing everyday activity for 10 continuous minutes.
Activities & Calorie Amounts
(135 pound person for 10 minutes)
Buy a pedometer. Shoot for 10,000 steps or more daily.
Active Choices # of cal burned
Sedentary Choices # of cal burned
Nancy Cohen RDN is an active member of SCAN. Nutritionists in Sports and Cardiovascular Nutrition since 1980.
Information adapted from SCAN.
Nutritionist, Dietitian & Energy Worker