Nutritionist NYC, Certified Personal Trainer, Registered Dietitian

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The Magic Properties of Eggs

Great Nutrition in a Tiny Package

  There’s something magical about eggs. They symbolize life and the life cycle, fertility and birth, the universe and its Gods. Eggs are a part of almost every culture and tradition. In many Native American creation stories, eggs are a prominent element. A Chinese folktale explains the universe beginning with … the egg. The painting of eggs is a...

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6 Tips to Balance Eating Great Food (including deep-fried grilled cheese sandwiches) and Staying Fit

NYC Top Chefs Share Their Secrets

  Being surrounded by the richest, most decadent foods like cornbread with honey butter and enmoladas or the flakiest, buttery-est pastries, how can anyone, much less a top chef, stave off temptation and stay fit? This Thrillist article shares an interview with some of New York City’s top chefs – all of whom are passionate about food, all of whom...

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“Just the facts, ma’am.”

 A Month of Nutrition and Personal Trainer Myths Busted or Proved by NYC Nutritionist and Personal Trainer

April is a month to celebrate spring and trick fools. But even the wisest can be misled by misinformation and hyperbole. There’s always a new fad, a latest trend. And there will always be people who get caught up in them. So, this is going to be a fun month – a month to celebrate exercise and nutrition superstitions (some that just might be true) and...

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Prevent Type 2 Diabetes With These Simple Tips From Registered NYC Dietitian

Alert! Day: Are You at Risk for Type 2 Diabetes?

  Do you have a history of diabetes in your family? Have you ever been diagnosed with gestational diabetes? Is your weight constantly creeping up? Are you physically active? All of these add up to putting you at risk for type 2 diabetes. In fact, 9 out of 10 Americans are at risk and don’t even know it. According to the American Diabetes...

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Get a Head Start on Your Day with a Healthy Breakfast

NYC Dietitian Celebrates Brain Power and Healthy, Hunger-Free Kids Act

There’s been a lot of talk in the media about a bill in congress that purports to scale back on school meals because the 2010 Healthy Hunger-Free Kids Act requires schools to use more wholesome ingredients and set fat, sugar and sodium limits. Republican lawmakers say it’s too expensive and the food choices aren’t appealing. There are many ways to...

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Every Bite Counts, 5 Practical Tips to Healthy Eating Habits from New York City Dietitian

“Put Your Best Fork Forward” Celebrating National Nutrition Month 

  The CDC reports that 70.7% of adults over 20 are overweight, and 37.9% are obese. And with childhood obesity on the rise, it’s time to talk about getting healthy. In March we celebrate National Nutrition Month. Begun by the Academy of Nutrition and Dietitics to keep people informed about making healthy eating and physical activity choices, the...

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A Road Map to Become Fit and Stay Fit after 50

It’s Never Too Late to Start!

  I love health success stories – stories about people who change the course of their lives in meaningful ways. So I felt happy when I read Mitch’s story in NutritionAction   – a success story how one day a 54-year-old account decided, enough. He didn’t want to be the “fat dad” anymore. So, at 242 pounds, he joined Weight Watchers and...

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NYC Registered Dietitian Discusses National Eating Disorder Awareness Week:

 #NEDA “It’s Time to Talk About It”

  Have you ever had a little alarm go off when you started seeing patterns in your daughter’s, a friend’s or even your own eating and/or exercise habits? Have you ever felt so alone and scared, afraid your son or wife might not live until the next holiday? The last week of February is NEDA – National Eating Disorder Awareness Week (#NEDA). So to...

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Serve Passion this Valentine’s Day with a Sexy Meal

Foods with Aphrodisiac Power Set the Stage for an Unforgettable Valentine’s

  Falling in love. Falling out of love. Stories about new loves and old loves revived. Broken hearts, and mending hearts. Unrequited love and passionate love. February is a month where love is in the air. Songs, roses, stories, books and movies all bring us back to those first kisses, first loves, and butterflies in our stomachs. So why not spice up...

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5 Nutrition and Fitness Tips for Better Heart Health for Women

Take Good Care of Your Heart and Wear Red February 3

Today begins a month of love, romance, and all the advice (solicited and not) you could ever need about your heart! “Don’t wear your heart on your sleeve.” “The best and most beautiful things in the world cannot be seen or even touched – they must be felt with the heart.” (Helen Keller) “Be still my beating heart.” From the time we’re...

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What to Eat to Get a Good Night’s Sleep

Resolve to Get Healthy and Maintain your Weight by Sleeping Better with 6 Pre-sleep Nutrition Tips from NYC Certified Dietitian 

  40 winks. Catch some z’s.  Hit the hay. Sleep. That elusive thing 45% of Americans report they don’t get enough of or good enough quality of. And with sleep going hand-in-hand with health, maintaining a healthy weight, reducing stress, and fending off sickness, it’s something all of us should resolve to do better. Save some rare syndromes,...

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5 Practical Tips from NYC Certified Dietitian to Help You Maintain your Weight

Celebrate Healthy Weight Week, Resolve to Maintain, Avoid Gain, in a Month of Resolutions You Can Keep

  You’re determined to shed those extra pounds. You cut calories. You exercise. You lose weight. Then, you gain it back. The yo-yo dieter cycle is something many of my clients are familiar with. But why do we regain? Our bodies are phenomenal machines, but they were never built for obesity. In a way, it’s an unfair trick. When we lose weight –...

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A New Year’s Resolution for Expecting Moms

Take Care of your Body, Take Care of your Baby, #PreventToProtect

    Every 4 ½ minutes, a baby is born with a birth defect. 1 in 33 babies are born with birth defects. And though we may believe so much of life is a genetic roulette, there are ways to prevent birth defects. January is National Birth Defects Prevention Month, and the 2017 theme is #PreventToProtect: Prevent Infections for Baby’s...

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Get Healthy with a Month of Resolutions You Can Keep

Start the Year Incorporating this Magical Protein in Your Diet

  Okay. I’ll take the bait. The resolve to make resolutions is too great to ignore. So, in January, I want to celebrate resolutions by, each week, giving you something practical, easy-to-do, and healthy to incorporate into your lifestyle and/or diet. And, it won’t take much resolve to stick to these diet, nutrition, and exercise resolutions! The...

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NYC Nutritionist’s Favorite Winter Breakfasts

7 Easy, Quick, Healthy Breakfast Options to Entice Kids Out of Bed

  Happy Winter Solstice! The Winter Solstice is the shortest day of the year in the northern hemisphere, so this means we’re moving toward more sun! Though the holidays are almost over, and days will start to get longer, it’ll be a long time before we’re in the clear and can dive into balmy spring days. So that means a lot of cold mornings...

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7 Food Safety Tips for the Holidays

Eat Well, Stay Safe!

  Food safety is probably the last thing you’re thinking about during the holidays. Most of my clients are focused on the scale and trying to decide how many pieces of Aunt Margaret’s homemade fudge are too many pieces of Aunt Margaret’s fudge. That said, food safety is a big deal during the holidays, especially for children. Not only are...

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NYC Personal Trainer’s Top 5 Easy and Inexpensive Ways to Keep Kids Active in Winter

Don’t Let the Cold Freeze Your Activity

Wintertime and holiday breaks! Snow and the bite of morning air. Chimneys with fires and hot oatmeal for breakfast. School holidays and kids who park it in front of the TV for A Christmas Story marathons and binge play Mine Craft while you’re at work. Oh my. Getting kids motivated to move during winter break can be a challenge. But by staying active...

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 NYC Dietitian Gives 5 Tips to Boost Immune System During the Holidays and Winter

Eat for Health

Winter is here! There’s something magical about winter. Snow, sledding, ice skating, holiday shopping, family traditions, delicious treats, shoveling, wet feet, sniffly noses, flu and cold season, doctor’s visits … ahhh winter magic. Winter has a way of throwing our immune systems out of whack: holiday stress, indulging in a high sugar and fat diet,...

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8 Exercise and Nutrition Tips to Enjoy the Flavors of the Holidays Without Piling on the Calories

How to Avoid the Holiday Calorie and Commitment Trap 

  It’s Thanksgiving and a time to gather around a table with family and friends to share a meal. It’s a beautiful night steeped in tradition, flavors … and calories. Next we roll into December which is replete with holiday parties, gatherings, cookie exchanges and calories, calories, calories. For many, this is an incredibly stressful time of...

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Registered Dietitian NYC Favorite Stress-Reducing Foods, Exercises and Techniques

6 Tips to Better Health

2016 has been a stressful year. Uncertainty, anxiety, and being bombarded by negativity can chip away at our health. Add chronic stress from work or personal situations, and our bodies suffer! Many won’t even recognize stress as being stress, as the symptoms can be attributed to illnesses. You might blame your insomnia or headaches on a lingering cold....

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NYC Dietitian Discusses the Dangers of a High-Sugar Diet and Where We’re Getting Our Information

Some Health Officials Have Their Hands in the Cookie Jar

Just a couple of years ago, the Dietary Advisory Panel released their recommendations that no more than twelve teaspoons of sugar should be consumed per day (for adults).  The average American consumes between 25 – 30 teaspoons. (In one Coca Cola, there are 18.2 teaspoons of sugar) of added sugars each day. This, of course, stirred up the sugar...

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NYC Certified Personal Trainer Offers 6 Practical Tips to Exercise When You’re Depressed

How Routines and Significant Lifestyle Changes Can Improve Mental Health

Oftentimes when people think of personal trainers, they think about competitive athletes, getting in great shape for a wedding or achieving that desired bikini body, or someone who works exclusively with the rich and famous. Though this image might be a component of a sliver of the market, my experience as a personal trainer working with clients deals more...

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Certified Dietitian Gives Tips to Improve Mental Health with Nutrition

Feed Your Brain for Mental Health 

  I don’t know the first family who hasn’t dealt with mental illness in one way or another. Mental illness can be scary and lonely. You are not alone. According to the National Institute of Mental Health (NIMH), an estimated 43 million adult Americans (1 in 5) are diagnosable with a mental health issue. As scary as this number is, it helps to know...

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  Last week we discussed the importance of exercise to help protect our bodies against breast cancer. This week, to continue with breast cancer awareness month, I want to talk about how a healthy diet can give our bodies the defenses they need to reduce the risk of cancer. There is no magic pill or formula to shield us from breast cancer. But there...

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Prevent Breast Cancer With Exercise

4 Tips from Certified Personal Trainer to Incorporate Exercise in Your Daily Life

October is breast cancer awareness month. And I’m willing to bet that there’s not a single reader that hasn’t been affected by breast cancer at some time during her or his life. According to the CDC breast cancer is the most common cancer among women (not counting some skin cancers).  The highest death rate from cancer is in Hispanic women and...

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5 Tips to Health and Battling Childhood Obesity

Form Healthy Nutrition and Exercise Habits at Home 

  September is Childhood Obesity Awareness Month. We’ve discussed the importance of family meals to help reduce childhood obesity. In the past 30 years, childhood obesity has tripled in the United States. An estimated 40% of children born after 2000 will develop Type II diabetes in their lifetimes. Obesity is a national epidemic in the United...

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Registered Dietitian Discusses the Role Family Meals Play in Reducing Childhood Obesity

5 Tips to Carve Time Out to Eat Together as a Family

  We juggle different work schedules, commutes, after school activities, PTA meetings, obligatory overtime, choir practice, single parenting and more. All the while we’re trying to throw meals together and get everybody fed, homework done, bodies cleaned, teeth brushed, and everyone into bed. Finding time to sit together for a family meal can be...

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Enjoy Mealtime and Develop Great Eating Habits with a Toddler

Certified Nutritionist in New York City Gives 5 Tips On Feeding Toddlers

  Yes. You read the heading right. Mealtime can be fantastic with kids. And kids will learn how to eat well and a variety of nutritious foods without going to war. One of the biggest concerns my clients have about their toddlers is whether they’re eating enough. Parents lament that their kids are picky eaters, grazers, or just “get bored” while...

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Certified Nutritionist In New York City Celebrates the International Year of Pulses

6 Easy Ways to Incorporate Beans, Lentils, Chickpeas and More into Your Diet

  2016 has been the year of the Centennial Cup and the Rio Olympics. The whole world has come together to celebrate sports, athletes, and the community they build. On the nutrition side of things, many might be surprised that 2016 is also the international official celebration year of black beans, fava beans, chickpeas and lentils, among other pulses....

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5 Tips to Incorporate Movement and Activity at the Office

The Bottom Line of Sitting Long Hours Includes Increased Risk of Heart Disease, Type II Diabetes, Obesity and More

    If you’re like most of my clients, finding time to exercise is an incredible challenge. As a certified personal trainer in New York, I see people who struggle to get active with what seems like a never-enough-time work and family demands. It’s natural, as we are now a nation of professional sitters. Everyone from telemarketers to CEOs...

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Those Lingering Exercise Myths that Drive Personal Trainers Nuts

6 Myths About Exercise That Just Don’t Go Away!

  With the birth of the world wide web, we’ve all become experts. We just Google it. The problem is, with such a surplus of information, it’s hard to sift between fact and the outrageous claims that are made every day. Add that to those long-believed practices I call exercise lore, we’re so often confused and misinformed, we don’t know where...

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5 Tips to Get Teens Moving

New York City Certified Personal Trainer Motivates Teens To Get Moving

  If you’re like many parents, you sometimes look at your pre-teen/teen and think, “Who are you?” When kids are young, they’re unstoppable. Remember the toddler days, falling into the couch after spending the 12 hours chasing a two-year old? Children are balls of energy, wanting to dance, roller blade, bike ride after a long day at school. ...

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8 Tips From New York City Nutritionist to Make Quick, Healthy, Economical School Lunches

A Little Imagination and Planning Goes a Long Way

  Many things have changed over the years, from generation-to-generation. But the what-to-pack-for-lunch dilemma hasn’t. If you’re like most parents or caretakers, I bet the lunchbox is one thing you’re not looking forward to during the school year. Busy parents are taxed with figuring out what to pack for lunch that will be quick, economical,...

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New York City Certified Personal Trainer Tip of the Month

Stay Hydrated, Stay Cool!

  July has seen record temperatures across the States and it doesn’t look like it will let up in August. Though the latest trends in exercise are “hot,” being hot yoga, hot pilates (I even saw an inferno pilates class advertised), exercising in the heat can be dangerous and even life-threatening. Heat puts stress on the body as both exercise and...

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New York City Nutritionist 6 Tips to Buying and Cleaning Summer Fruits and Berries

Blueberries, Strawberries and Peaches … Oh my!

Summer is a time of bright fruits and berries and decadent flavors. Unfortunately, some of my favorite flavors (peaches, strawberries, blueberries and cherries) are on The Environmental Working Group’s “Dirty Dozen … a list of twelve of the most synthetic pesticide-laden fruits and vegetables. Here are my guidelines for buying, eating, and washing...

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5 Tips to Constructing a Better Body Self Esteem

Certified Nutritionist and Personal Trainer Celebrates Bodies

  This is an all-too familiar scenario for 99% of us: We stand in the mirror and sigh, feeling inadequate. We look at the number on the scale and say, “If I lose just ten more pounds, I’ll be just right.” We don’t buy that pair of pants we love because we want to lose five more pounds or go down a size. We put off today because we think...

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Certified Personal Trainer Shares the Most Effective Prescription on the Market

Exercise is a Wonder Drug!

According to a 2015 article in The Chicago Tribune, a report from IMS health estimated that in 2015 Americans spent $309.5 billion dollars on prescription medication.  US drug spending is about 40% of all drug expenditures worldwide. This has to do not only with the fact there are more medicated people in the United States, but also because Americans have...

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Get Creative with These Healthy, Delicious Burgers for Your Summer Barbecues

Cut Down on your Carbon Footprint Without Losing the Great Taste of Summer

  It’s SUMMERTIME! The barbecue is fired up and you’re ready to indulge in the flavors of summer – juicy burgers, hickory barbecued chicken and corn on the cob sizzle on the backyard grill. Over the summer, though, we almost always slip into that comfort zone of cheeseburgers or hotdogs. And though there’s nothing wrong with that, a meat-heavy...

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Five Tips to Better Men’s Health

Celebrate National Men’s Health Week by Making Health, Fitness and Nutrition a Priority in the Lives of the Men We Love

June 13 – 19 we celebrate National Men’s Health Week, and I bet there’s someone in your life that you wish would take better care of his health. Heart disease and cancer are the two leading causes of death in men of all races, and though there are some factors out of our control – genetics, race, ethnicity – many of the health problems that ail...

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8 Tips to Keep Kids Motivated and Moving During Summer

Bust the Summer Blues With These Free Activities

School is out! Kids are “free.” And if you’re like most parents, you’re not looking ahead to three months of down time. You’re probably surfing the net, trying to find out what you can do with your kids and not go completely mad or broke. Those idyllic lazy-summer days we see on TV of kids running around, playing baseball in a lot, swinging over...

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6 Easy Tips to Choose the Healthiest Yogurts

Certified Dietitian in New York City Discusses the Sweet Secret of Added Sugars in Yogurts

  When somebody says the words, “healthy snacks,” I can almost guarantee you that yogurt popped into your mind. Why wouldn’t it? With summer around the corner, yogurt is the panacea of snack foods, right along with homemade trail mix, cut up fruit, and veggies dipped in hummus. It’s that quick, healthy, go-to-snack that satisfies our sweet...

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Prevent A Stroke Today With These 4 Simple Lifestyle Changes

New York City Certified Dietitian Teaches Clients to Take Control of Their Health

Contemplating the possibility of a stroke is terrifying. According to the American Stroke Association, every 40 seconds someone suffers a stroke. In the time it will take you to read this blog, approximately three or four people will have experienced a stroke. (More alarming is that every 4 minutes, someone dies from a stroke, making it the 5th leading...

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Certified Dietitian NYC Pre-natal Nutrition Advice

Healthy, Nutritional, Vitamin-Packed Snacks for All Pregnancy Cravings

Pregnancy is strange. Certainly it’s miraculous. But ask any woman, and she’ll probably tell you it’s uncomfortable, exciting, daunting, terrifying, painful, overwhelming, nauseating, exhilarating. And, most definitely,  it’s … strange. First a woman grows an organ – the placenta. Then she grows another human being.  It’s the ultimate in...

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5 NYC Nutrition Tips to Quick, Healthy, Summer Snacks

Take Care of Your Body and Teeth With These Easy Snack Ideas

  Summertime! Freedom! We’re just a month away from leaving the funky smell of the school hallways behind for three months of fresh air, sunshine and lazy (or busy) summer days. After slogging through another year of school, homework, early mornings and late nights, kids revel in the fact they finally get to sleep in and indulge in late-morning...

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NYC Personal Trainer Takes on the Empty Promises of Getting Washboard Abs

If It Sounds Too Good To Be True …

  Build Abs of Steel! The Ten-minute Six-pack Workout! Abs of Steel … Guaranteed! 30 Days to Abs of Steel! Everybody’s thinking summer, and many, in turn are thinking about bikinis and washboard abs. There are programs, challenges, and guarantees that feel like they’re too good to be true. Well, I hate to tell you this. They’re too good to be...

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Registered Personal Trainer in NYC Talks About the Building Bone Fallacy

It’s About Maintaining Bones, Not Building

  Catchy headlines offer us solutions to everything. As we’re celebrating a month of foolish and foolproof headlines when it comes to diet and exercise, I couldn’t not discuss bone health. 5 Ways to Boost Bone Building Power. Weight-Bearing Exercises to Stop Osteoporosis. 8 Workouts for Strong Bones. These headlines, though have some truth to...

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The Kale Kraze

NYC Dietitian Discusses How Too Much of a Good Thing Can Be Toxic

Keep Calm and Eat Kale. Meet Kale, your new friend with benefits. Kale me Maybe. The Green Thing. The Hulk. Mango Tango Green. Hot Green. Detox Green. Simple Green Protein … Green is the new black, and we’re consuming hoards of greens in our raw juice cleanses, salad bars and more. Honestly, not since the bacon blitz from a few years ago (bacon in...

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What’s the Real Price for Enhanced Hydration?

 NYC Registered Dietitian Discusses Vitamin Water

Get your vitamin water now! Electrolytes, sodium, potassium, chloride, magnesium all in this bottle of water to guarantee your health. Enhanced hydration right here! Now, if this were the 1920s, we’d be screaming Snake Oil Salesman and run him out of town. Nobody likes to get duped. But, because our supermarkets stock these vitamin waters, they’ve got...

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NYC Dietitian Tip of the Month

Boost Your Prebiotics and Probiotics and Boost Your Health

We’ve become all too accustomed to slapping on anti-bacterial soap and fending off any critters and crawlers we might have.  Add stress, poor nutrition, too much alcohol and sugar in our diet combined with overprescribed antibiotics, and our GI tract (guts and intestines) and health pay a heavy price. These things strip our bodies of the good bacteria...

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Be Aware and Save a Life

A Close Look at Binge Eating Disorder

The last week of February is Eating Disorder Awareness Week. And though a few weeks have gone by, I don’t want to not discuss how important it is to be aware of eating disorders and how startling common they are. Awareness can lead to early detection, which can lead to prevention which, in turn, can save a life. To help understand the gravity, and...

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8 Mindful Eating Tips for Moms on the Run

Slow Down, Moms. Your Health Matters

March is Women’s History Month, and yesterday was International Woman’s Day. I often hear a lot of grumbling about it – from both sides of the aisle. But if we take time to reflect on what it means to be a woman in 2016 – a mother in 2016 –  when it seems impossible to sit down for a meal, setting aside a day for the world to do the same...

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The Four Pillars of an Effective Senior Fitness Program

Cardio, Strength Training, Flexibility, and Balance Exercises Will Give You Health and Independence

As I said last week, being fit at any age is important, but as a senior, it holds even more significance as it can mean the difference between independent living and assisted living. Not only is fitness great for your body, but exercise and fitness routines help improve your mind, your mood … even your memory, making those “senior moments” less...

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4 Myths about Fitness, Mobility, and Being a Senior

 NYC Registered Personal Trainer Works With Seniors

  When I say fitness, oftentimes people automatically click into an image of what we see on magazine covers: bikini bodies, abs, marathons and muscles. Certainly, that’s one part of fitness, albeit a very tiny shard of what fitness really is. Essentially, fitness is independence. That sounds odd. If you’re a healthy person who doesn’t struggle...

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4 More Tips to Keep the Weight Off

Make it About Health Not Numbers

When we start to shift our focus from losing weight to becoming healthy, understand our food and eating triggers and get the professional support we need, we’re on the road to maintaining a healthy weight. I want to leave you with four more tips to help you keep the weight off. Health isn’t about the numbers: It isn’t reduced to your BMI or number...

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Tips to Healthy Weight Maintenance

How to Keep the Weight Off

Last week, I discussed health problems related to yo-yo dieting. Not only does weight cycling bang our bodies up, so, too, does it bang up our self esteem. There are, arguably, more emotional downs with a yo-yo diet than physical repercussions. The key to health is maintenance – keeping the weight off. The American Journal of Clinical Nutrition cites in a...

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NYC Dietitian Discusses 3 Health Problems for Yo-Yo Dieters

How Weight Cycling Takes its Toll on Your Body

In the New Year, many begin new regimens, diets, weight-loss programs, and exercise programs. Many of these New Year plans include intense exercise and extreme calorie restrictions. Results are quick, but, as I discussed before, we can get ensnared in a resolution trap, and our bodies and health end up paying a heavy price. Wanting to be healthy is a great...

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Registered Dietitian Deciphers Food Label Language

What does organic mean?

As we receive more information about our  food products, there’s a tendency for consumers to pay more attention to what we’re buying and putting in our bodies. This goes back  to eating clean – being aware of where our foods are grown, with what, and how they are brought to our grocery stores and, eventually, our plates. That said, there are some...

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Personal Trainer Recommends You Walk Away From Bad Habits

Go for a Walk and Get Fit

  It’s the New Year! And it’s a great time to think cardio. I can feel the collective groan when I write, “cardio.” Most imagine high-profile athletes that sweat iridescent sports drinks – whose faces don’t turn a blotchy strange color when they exercise. Or crowded gyms, cross-fit trainers yelling, and that really uncomfortable feeling...

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NYC Registered Dietitian and Personal Trainer 5 Tips to Avoid the Resolution Pitfall

Resolve to be Healthy and Teach Your Kids Their Worth is So Much More Than Their Reflection

When we mark time, whether it be on a birthday or the end of the year, it’s natural to reflect on what we’ve done, what we wished we’d have done, and what we’d like to do differently. The New Year naturally brings out these desires to make changes. And with the market ready to dig their claws in, it’s hard not to fall into the resolution trap. In...

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NYC Dietitian and Personal Trainer’s Holiday Wish List

Not Sure What to Give? Give Health

  So much of our holidays are spent in a time suck of what to give, stuck in long lines at the mall and the stores. Stuff gets bought. Stuff gets worn or played with or never taken out of the box. Stuff gets shoved in the back of the closet and forgotten. Eventually stuff gets given away or thrown away. I propose a new approach to the holidays and...

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Ten Nutritionist Tips to Keep Flavor High, Sodium Low in Your Holiday Feasts

Lose the Salt, Not the Taste

Our favorite holiday foods and snacks often are jam-packed with sodium. This adds taste, but it also can burden your body. The body needs sodium and water … a balance … to work right. But too much salt causes the body to retain water, which gives our hearts and blood vessels more work. This, in turn, can lead to high blood pressure. According to the...

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12 NYC Personal Trainer Tips to Stay Active in Winter

Keep Moving, Keep Moving, Keep Moving

With the holidays upon us and winter’s bite, it’s hard to find the time and place to be active during the winter months. Most of my clients live in small apartments. Many of us can’t afford a gym membership. Finding ways to keep our bodies moving in these cold, uninspiring months can be complicated. But when we make movement a mindset, we can find...

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NYC Nutrition and Mindful Eating

Six Tips to Make Thanksgiving a Part of Every Meal

“When walking, walk. When eating, eat.” (Zen Proverb) This week many Americans will gather with family, sit at a dinner table, and give thanks. There’s something extraordinary about a holiday that has a sharing meal with family and friends as its centerpiece. What once used to be part of our culture – family meals – has become a luxury and rarity,...

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NYC Dietitian Invites You to Indulge in the Fall Harvest of Winter Squash

Pump Up Your Winter Meals With These Nutrition-Packed Foods

As a registered dietitian, I always try to teach my clients the importance of including in-season fruits and vegetables in our diets. By doing so, we offer our bodies a variety of flavors and nutrients that they need, stay within our budgets, and help the environment. My pick of in-season vegetables this month is winter squash, perfect to celebrate the...

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NYC Nutrition: Eight Tips For Eating Your Way Through the Holidays

(Stay Healthy and Enjoy Without the Guilt)

We’re on the brink of the holidays, soon to tumble into a landmine of high-fat, high-sugar, high-calorie foods. And regardless of what you may or may not celebrate, this time of year is filled with office parties, family dinners, church brunches, filled snack bowls, candy bowls, and cookie swaps. And as some are enjoying and toasting, others find the...

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NYC Nutrition

Boost Your Fiber Intake, Boost Your Health

  November is American Diabetes Month and with all the talk about blood sugar and high quantities of sugar in our diets, glucose is on our minds. As a dietitian, I work with many patients who live with diabetes, and one of my number one recommendations for diabetics is to increase their fiber intake. Before, it was easy to walk down the grocery aisles...

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NYC Dietitian Offers Six Tips to Replace Frankenstein Foods

Keep the Mystery and Horror Out of Your Childrens’ Lunch Boxes

To celebrate Halloween, I started thinking about foods in disguise – foods that dress like foods but are hiding a whole bunch of Frankenstein elements behind them to keep them looking  and tasting like food. Many of us take things at face value, pick them off the shelf and put them into our carts. But if we take the time to really understand what we’re...

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Personal Trainer NYC Tip of the Month

Seven Tips to Stand Taller, Sit Straighter and Live Better

“Stop slouching.” “Sit up straight.” Growing up to our grandmothers, mothers and aunts harping about bad posture, we thought it was about drinking tea nicely and being “a lady.” Certainly part of it was that. But, on a much deeper level, they were right. Sit up straight. Stand straight. Walk tall. Good posture is good for your body and your...

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Science and Nutrition, New Studies Bring Back Fats

Make Room for Bacon (Within Reason!)

There are absolutely no absolutes. (Except for trans fats – they’re absolutely bad). It seems as if there are waves of nutritional trends, and the pendulum has swung from no-fat diets and cholesterol fear to putting sugar on the hot seat. Nutrition, like any science, isn’t static. As science gets...

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A Registered Dietitian Takes a Close Look at What’s in your Glass

Hemp, Oats, Soy, Almonds, Coconut?

Got Milk-Substitute? That ad campaign hasn’t really caught on. The Healthy Eating Plate, created by Harvard’s School of Public Health, is a response to the USDA’s MyPlate. The big difference in the Harvard diet is that there is a conspicuous absence of dairy products. The cow has lost its protagonism. Hemp, oat,...

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Nutritionist NYC September Health Tip

The Magic Properties of Potassium

  Lower your blood pressure and risk of stroke. Prevent bone loss. Make your blood vessels function better. You can do all this by increasing one element in your diet. Right now you are seeing dollar signs and wondering how much this magic pill will cost. It’s a lot less expensive, and easier, than you think and does not require a visit to the...

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Satisfy Your Child’s Sweet Tooth With These Healthy Alternatives

7 Sweet Substitutes From a Registered Dietitian

  Kids love sweets. Human beings love sweets. In fact, we can blame our ancestors and evolution for our innate sweet tooth tendencies, as evolutionary biologist and Harvard University professor Daniel Lieberman writes in The Story of the Human Body: Evolution, Health, and Disease: “Sugar is a deep, deep ancient craving.” Here’s a great NPR...

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Tackling the “Weight” Discussion with Children from a Registered Dietitian’s POV

Childhood Obesity Awareness Month

Our children are inundated, daily, with images, videos, and clips of photoshopped “perfect bodies.”  The messages they receive  about what bodies are the “right” bodies are loud and clear. But then we walk into a supermarket, and behold  the bright colored sugary treats, right at eye level, all within reach. Add commercials touting every packaged...

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Seven Nutrition Tips for Vegetarians

Celebrating Vegetarian Awareness Week

The second week of September is Vegetarian Awareness Week, and today I want to touch on some challenges vegetarians face. I’ve had people share with me that others seem to feel defensive when they tell them they are vegetarians. It’s almost as if vegetarianism is a challenge, whether it’s put out to be or not. Lack of support not only from friends...

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NYC Dietitian Talks about Brain Power

Great Foods to Fuel Your Brain and Body

School started this past couple of weeks, and parents are scrambling to get kids out of bed, dressed, and fed before heading out the door with over-stuffed backpacks and sleep in their eyes. With so much on our plate, we often forget to focus on what’s on our plate. Place your two fists together, with the insides of your wrists touching. That’s about...

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Dietitians Celebrate Homegrown Health in National Farmer’s Market Week

Fresh, In-season Foods, Make for Healthy Eating

During the 1930s, in the middle of the Great Depression, two farmers from Southern California came up with an idea. They wanted to create a meeting place where local farmers could sell their fresh fruits, vegetables and dairy products. So a dozen or so farmers parked on the corner of 3rd and Fairfax and sold their food out of the beds of their pickup...

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Registered Dietitian NYC Works with New Moms

Post-Partum Diet Tips for Breastfeeding, Bottle Feeding, and Vegan Moms

Preparing for your baby’s arrival is overwhelming. On TV, it’s portrayed as a fairytale of picking out special blankets, too-cute clothes, baby showers, and big welcomes. On the other extreme, parents-to-be might be struggling with finances, job stress, and not knowing how a new person will fit into the picture. Most of us fall somewhere in between. But...

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Personal Trainer NYC Finds Activity Everywhere for Long Summer Days

Take the Couch out of the Summer Equation

About thirty years ago, summer meant leaving the house after breakfast and returning when our parents hollered our names for lunch and/or dinner. It meant riding bikes, roller skating, going home for a pit stop to refuel, then back out to catch bees in jars. Activity was an integral part of summer. A free summer of heading to the local pond with the...

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Certified Dietitian NYC Tackles the Chicken Dilemma

How to buy, prepare, and stay safe for a healthy summer!

Summertime: brittle hair, sunscreen, and skin so dry it feels almost reptilian; when the last call is after ten o’clock and our kids oftentimes come in from outside and crash in their clothes. There’s nothing better! Those are memories we make; unfortunately, sometimes they are interrupted by vomiting, diarrhea, cramps, chills, and the icks from food...

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Nutritionist NYC Time-Saving Kitchen Tips for Healthy Cooking

Find Time to Make Healthy Eating a Priority

We live lightning-fast lives – constantly connected, constantly working, selfie-ing, sharing,  tweeting, liking, commenting and more. According to Neilsen’s Total Audience Report adult Americans spent an average of eleven hours each day plugged in – watching TV, on the computer, chatting on our smart phones, or listening to music. The New Age has...

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Safe Grilling Tips from Registered Nutritionist

Keep Summer Traditions Safe with These Grilling Tips

Summers are synonymous with ice-cold watermelon, berry pies, and the smell of meat, chicken or fish cooking on the barbecue. And with the 4th of July right around the corner, we’re gearing up to grill.  Many Americans, though, don’t realize that the types of foods we grill, and how we grill them can cause cancer.  “High heat can cause the...

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Registered Nutritionist Discusses the BMI Roulette

Health Isn’t A Random Number

A person’s BMI – body mass index –  is determined by taking his weight (in kilograms) divided by the square of height in meters. (It sounds a bit like one of those math questions: If you take a person’s height, square it, and divide it into her weight in kilos,  how many cupcakes will you have left in Singapore?) This test, though, gives a...

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Best Nutritionist and Personal Trainer Advice for a Heart-Healthy Lifestyle

Celebrating National Men’s Health Month

School is out! We’re gearing up for a summer planning camping trips, family reunions, lemonade stands, while squeezing extra minutes from our busy days to spend with our kids. Between juggling work, family, and trying not to set our roasted marshmallows on fire, our fathers, brothers, sons and uncles might forget the essentials – their health. June is...

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Best Nutritionist and Personal Trainer Apps

Go Technological With your Nutrition, Diet and Fitness Program

With the world, literally, at our fingertips, there are some practical, helpful nutrition and fitness Apps that make everything easy – from deciphering those cryptic food labels to keeping track of how much water you’ve had. The following list is one I’ve compiled over the years. There are others – virtually countless. But the ones I have here are...

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Nutritionist in NYC Gives Tips to Reduce Carbon Footprint

Meatless Mondays and Eating In-Season Fruits and Vegetables are Healthy, Sustainable Eating Choices

If someone told you that you could improve your health, reduce your carbon footprint, and create a positive difference in your life and environment by making a few simple changes, you’d probably think it was an election year. June 5th is World Environment Day, and we want to take a little time to reflect on how the ways we choose to live, eat, and...

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Registered Dietitian Gives Tips to a Healthier Pantry

Spring Clean Your Pantry to Make Room for the Flavors of the Mediterranean

Time to clean out the pantry and think Mediterranean!  What’s the hoopla about those olive-oil, wine-drinking, cheese-eating skinny people over there? It’s simply not fair. Haven’t they heard about fat-free products? Don’t they know that they’re walking cholesterol bombs? The Mediterranean Diet has been touted by registered dietitians,...

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Registered Personal Trainers Battle Osteoporosis

How to Battle the Bone Thief with Exercise and Weight Training Programs

May is all about the women in our lives – from May Day to Mother’s Day. More importantly, though, in May we celebrate National Women’s Health Week from May 10 – 16. Established by the US Department of Health and Human Services in 1991, National Women’s Health Week hopes to promote, educate, inform, and create policy to help women get healthier at...

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Dietitian Spring Cleans After Long NYC Winter

Starting May With Celiac Disease Information

“The world is mud-lucious and puddle wonderful.” (ee cummings) Finally it’s arrived after a very long, very cold, very bitter winter. Spring is about new beginnings, new life. This month on the blog we’re going on a spring cleaning binge, sweeping away old behaviors with some new ones. We’ll be brushing off dusty old ideas about exercise and...

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Registered Dietitian Sets The Clock on Eating Habits

Late Night Eating Doesn’t Cause Weight Gain

The other day, this cartoon was posted and liked and reposted all over the net. And as much as registered nutritionists agree that a healthy breakfast is critical to kick start your day and get your metabolism geared up, it reinforces this idea we have that late night eating causes weight gain. I’ve heard clients swear off food after 7:00 pm, certain that...

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Personal Trainer Debunks the Bulk Up Myth About Women and Lifting: Women Should Do Strength Training and Weight Lifting For Better Health

There’s been a longstanding rule that women should be careful not to lift if they don’t want to bulk up and end up looking like The Hulk.  It’s as if we’ve had this equation burned into our subconscious: lifting = muscle mass = bulk = Hulk (minus the green hue). Personal trainers can talk until we’re green in the face to convince clients...

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Registered Dietitian NYC Celebrates Green: And Not Just for Saint Patrick’s Day

Go Green Every Day! Many of us “went green” on March 17th, celebrating Saint Patrick’s Day with corned beef, the “much maligned” spud (completely misunderstood), parades, and green beer. But by going green, just a little in our every day diets and our St. Patrick’s celebration, we can improve our health leaps and bounds. (And we can eat those...

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