We all know exercise is good for our physical and emotional well-being. It can improve mood and sleep, and it helps reduce stress and anxiety. Studies have confirmed that exercise is good for our mental status, as well. We now know that exercise is neuroprotective and may delay age-related cognitive decline. Aerobic exercise actually changes the brain in ways that protect memory and thinking skills. In a study done at the University of British Columbia, researchers found that regular aerobic [Read More]
Aging and Weight
There is no perfect diet for everybody. The best weight loss program is one that is uniquely tailored to your individual metabolic needs and that you can follow healthfully for the rest of your life. No fasts, cleanses, boxed foods, shakes, unnecessary supplements, counting calories/points, weighing food, obsessing about what you eat, or feeling hungry or deprived. No more confusion or stress about what is best for your body and your health. Feeling better, having more energy, attaining and maintaining a healthy body weight.
I take a personalized approach to your health. I analyze all the components that could be adversely affecting your unique metabolism. The individualized plan focuses on improving all lifestyle factors including nutrition, sleep, movement, stress management, exercise, and mindfulness.
Let me help you accomplish your goals by creating healthy habits to live by.
Nutrition Counseling Package - 4 Weeks
- One 60 minute initial assessment
- A thorough review of your medical/nutrition history and your health goals
- Personalized nutrition plan customized to your individual needs
- Supplement recommendations
- Exercise instruction
- Three 30 minute follow-up appointments (in person or via phone) to implement your plan, offer support, and answer your questions
Custom Plans Also Available
For numerous reasons it is harder for most of us to lose weight as we transition through adulthood. We have hormones, genetics and lifestyle to blame for the changes in our body composition. Beginning in your 30s you lose muscle mass every decade. That muscle is replaced with fat. Less muscle and more fat slow down your metabolism. By the time you are in your 50s and 60s, most of us will have lost about 30% of our muscle power. Because of changing hormones and a loss of estrogen, [Read More]
Want to get the benefits of fasting without actually fasting? Let me introduce you to the FMD, a type of modified fasting. This approach is easier to comply with than water-only fasting, as it allows our body to stay nourished with nutrients and electrolytes. FMD was developed by Dr. Valter Longo , a professor of biological sciences and the director of the USC Longevity Institute. His approach is a low calorie, low protein diet that causes changes in markers (insulin-growth [Read More]
The keto (ketogenic) diet is a high fat, very low carbohydrate and a moderate protein food plan. This diet is not for everybody and for those who may benefit from it, either eating this way for 30-90 days or cycling in and out as needed, may be the healthiest approach. I recommend that most of my clients ease into the keto diet. Supervision and monitoring are also advised. Ketones (ketone bodies) are byproducts of the body breaking down fat for energy and occurs when carbohydrate [Read More]
Excess inflammation causes pain. Whether it is local inflammation due to an injury, or systemic inflammation due to a chronic condition, here are 8 natural ways you can decrease your body’s inflammation to decrease your pain. DIET The big picture is to avoid inflammatory foods. The biggest culprits include sugar, white flour, seed/highly processed oils (sunflower, safflower, corn, soybean), packaged/highly processed foods, and gluten. If you know you have a food intolerance [Read More]
Collagen is the most plentiful protein in humans and animals. It is found almost everywhere in the body, but is most abundant in the skin, bones, tendons and ligaments. It provides strength for your muscles, skin, cartilage, blood, bones and ligaments. Collagen contains glycine. Glycine is an amino acid that your body uses to create proteins, which it needs for the growth and maintenance of tissue and for making important substances, such as hormones and enzymes. Unless you [Read More]
What is Intermittent Fasting and is it Right for Me? What is it? Intermittent fasting (IF) is alternating periods of eating and fasting to maximize the hormonal benefits of cyclic caloric intake. Extended caloric reduction can slow metabolism but short fasts, such as intermittent fasting, can actually preserve muscle mass and optimize fat burning. What does it do? Increases human growth hormone, which helps the body burn fat, build muscle and decrease the aging process. [Read More]
We have been told for years to avoid/minimize our consumption of saturated fat foods because it increases risk of heart disease. Well, recent research has not been able to support this. And a 2018 study published in the Annals of Internal Medicine shows that margaric acid, a saturated fatty acid found in full-fat dairy, was inversely associated with heart disease risk. To maintain our health, or in many cases improve our overall health, it's important to consume these saturated fat [Read More]
When clients come to see me, sleep is the first thing we address. Why? Because I believe sleep is the most important factor in weight loss and your overall health. And, fortunately, most of us have some control over the quantity and quality of sleep we get. Overall, studies have shown that people who sleep less tend to eat more, especially sugary, high carb snacks. If you've been struggling with weight-loss, there is a chance you will lose weight by sleeping - especially if you're eating [Read More]
Decide to do it Here is your staring point. Set a personal goal and have a good reason for it. Be motivated, persistent and patient. Form a Habit To accomplish your goal of attaining your healthiest body weight, you need to create short-term goals, or strategies, that will help you to accomplish your long-term goal. Perhaps your first strategy is to eat more nutrient dense “whole” foods and your next strategy is to consume less sugar. Great! Now, how exactly, are you going to do [Read More]