Tips For Weight Loss After 50

  If you’re like most men and women over 50, you’ve probably noticed how much easier it has become to gain weight and how difficult it is to lose it. After you hit your 30’s, your metabolism begins to slow down. After 30 you also start losing about half a pound of your muscle tissue every year. The more muscle you have, the more calories you burn at rest. So this loss in muscle makes it even more difficult to lose weight.   Tip #1 Start a regular exercise program that incorporates   a combination of cardiovascular aerobic exercise and weight training. Aerobic exercise helps you to burn calories and it also increases body awareness. Weight training builds muscle which leads to more calorie burning when you are at rest.   Tip #2 Drink water before and during meals. It is often claimed that drinking water can help with weight loss and that’s true. Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories. Drinking water in between every bite of food will also help to slow down your eating.   Tip #3 Eat a high quality protein for breakfast instead of a processed food like bread, cereal and muffins. Eating a protein in the morning will boost metabolism and reduce appetite. After you eat, some calories are used for the purpose of digesting and metabolizing the food. This is often termed the thermic effect of food (TEF). Research indicates that protein has a much higher thermic effect compared to carbohydrates. A perfect start to a healthy day! Make an appointment with a nutritionist to learn more about high quality protein sources and meal planning. Contact Gini Warner for an appointment.              ...
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Three Tips To Increase Your Energy

  Lack of sleep probably isn’t the only thing zapping your energy. Many people don’t realize that diet can dramatically affect your energy level.   Talk to a nutritionist to find out if you have an iron deficiency. Low iron levels can leave you feeling sluggish, irritable, weak, and unable to focus. It makes you tired because less oxygen travels to the muscles and cells. Increase your intake of iron-rich foods to reduce your risk of anemia. Gluten-free foods that contain iron include; kidney beans, tofu, eggs (including the yolk), dark green leafy vegetables, nuts, and peanut butter, and pair them with foods high in vitamin C Vitamin C improves iron absorption when eaten together.   Eliminate several popular Energy-Draining, Weight-Boosting Foods:   Bagels Specialty Coffee Drinks Cereal Soda (Diet or Regular) Commercial Yogurt Submarine Sandwiches pasta Muffins Refined Flour. Like sugar, foods such as white bread, pastries, and other refined carbohydrates cause a drastic rise and drop in blood sugar levels Salty Foods Red Meat Refined sugar Fried Foods Red Wine Caffeine   Incorporate an exercise routine into your life. In a study published in the journal Psychotherapy and Psychosomaticsin 2008, University of Georgia researchers found that inactive folks who normally complained of fatiguecould increase energy by 20% while decreasing fatigue by as much as 65% by simply participating in regular, low-intensity exercise.                ...
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Three Tips For Losing Weight Before Becoming Pregnant

  Our food choices may play a significant role in health issues affecting women including menstruation and menopause, pregnancy, and breastfeeding.  After a woman becomes pregnant, obesity increases her chances of getting gestational diabetes. If you are obese during pregnancy you will be less likely to drop your pregnancy weight. Losing weight before pregnancy is healthier for mom and baby. Many women come for nutrition counseling prior to getting pregnant to achieve their ideal weight and learn about a healthy diet for their individual needs. Here are some tips for losing weight prior to becoming pregnant:   Reduce or eliminate intake of refined sugar. Researchers paid by companies like the of The Coca-Cola Company acknowledge sugar is empty calories without essential micronutrients. Concern has been raised, though, that sugar calories may be worst than just empty. Mounting evidence suggests that, in large enough amounts, added fructose in the form of table sugar and high fructose corn syrup may trigger processes that can lead to liver toxicity and other chronic diseases and weight gain.   2. Increase intake of legumes. Legume consumption is associated with a slimmer waist and lower blood pressure, and randomized trials have shown it may match or beat out calorie cutting for slimming tummy fat as well as improving the regulation of blood sugar, insulin levels, and cholesterol. Beans are packed with fiber, folate and protein. They improve the regulation of blood sugar, insulin levels, and cholesterol. Lentils are low in calories and have hardly any fat. They are loaded with protein and are a healthy alternative to eating an animal protein.   Increase intake of Fruits & vegetables. Eatinga dietwith plenty of fruits and vegetables has been linked to improved health, and for good reason. Veggies and are loaded with vitamins, minerals, fiber, and antioxidants, which have been shown to protect against chronic diseases such as heart disease and cancer. Most fruits and vegetables are low in calories and fat and high in fiber. Three essential ingredients for successful weight loss. Most also contain plenty of vitamins, minerals and antioxidants, all of which are important for helping us to look and feel our best and to protect us from disease.       *Every person’s dietary needs are unique. Therefore, nutritional recommendations may vary.It is important to discuss your goals with a nutritionist before beginning any weight loss program.      ...
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Ten Most Common Causes of Abdominal Bloating

  Bloating can be painful, embarrassing, and might limit your wardrobe choices to pants with elastic waistbands. It is a myth that bloating in the stomach is caused by fluid accumulation in healthy adults, because the abdomen is not a place where fluids accumulate first. The following are the ten most common causes of belly bloating: Not enough water intake. If a person is not drinking enough water they do not have enough liquid to help with the elimination process. This can result in blosting. Consuming carbonated beverages. the fizzy bubbles created by carbonation are gas, which can temporarily get trapped in your belly, leading to a poochy look. So if you want to keep your midsection looking a little flatter stick with plain water. Inflammatory bowel disease. Such as colitis and crohn’s disease. An overgrowth of bacteria in the small bowel. Weight gain. Too much body fat can lead to belly bloating. Intolerance to lactose. A substance found in dairy products. Talk to a nutritionist to find out if you are lactose intolerant. Gluten intolerance. Gluten contains a toxic protein that causes symptoms in millions of people. Gluten is found in wheat, barley and rye. Your nutritionist can teach you how to make gluten-free food choives. Acid reflux. A common digestive condition. According to the American College of Gastroenterology (ACG), more than 60 million Americans experience acid reflux at least once a month. Constipation. Too little fiber, fluids, and physical activity can lead to constipation, which can result in bloating. Overeating. Americans say they suffer from bloating regularly, even when they haven’t eaten a large meal. Eating rich and fatty food can make you feel uncomfortably stuffed.    ...
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Weight Loss Counseling

Experience a unique approach to weight loss. This is not a diet; it’s a lifestyle change. The goal is safe and permanent weight loss through nutritional education, eating awareness training and exercise. Helping you achieve overall health is the key. You will begin by cleansing the body to prepare for weight loss. This cleanse will clear the liver of substances that cause free radical damage. Since the liver directly effects metabolism, this paves the way to able to lose weight. After the cleanse, Gini will design a unique rotational program for you. Every week you will learn a new eating pattern. Together, you and Gini will make gradual changes to your lifestyle and eating habits. By changing your eating patterns weekly you will continuously stimulate your metabolism, achieving the best results. Maybe you’ve tried other programs and failed? Don’t worry. This program is different than anything you’ve attempted before. Most people experience some weight loss in the beginning of any weight control program. Then, weight loss suddenly stops and you become discouraged. Gini’s unique rotational program keeps weight loss consistent and allows you to enjoy eating. You will never count calories or weigh and measure food. And, it will be easy to stay positive and enthusiastic because you will constantly be experiencing results! Most clients say,”I don’t feel like I’m on a diet!” and “This is so easy and I can still go out to dinner!” And that’s the goal. Maintain the lifestyle you love, and attain the body you want. To make an appointment for a nutritional evaluation contact Gini Warner at...
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Does the gluten-free diet help with weight loss?

Losing weight requires eating a balanced diet that contains fruits, vegetables and lean meats. A gluten-free diet is usually recommended to people that cannot tolerate gluten but other people may choose this diet because it makes it easier for them to maintain a healthy body weight. This diet helps people to make healthier choices every day. Instead of eating food with gluten like bread and pasta, they will choose fruits, vegetables and lean meats. Therefore, the gluten-free diet may help with weight loss if it is followed correctly with the guidance of a nutritionist. Cardiologist Dr. William Davis, author of Wheat Belly said that he sees the same weight lost sparked by gluten-free diet in people who don’t have celiac disease. “patients lose weight routinely, usually around 15 to 20 pounds in the first month when they drop wheat from their diets . Everybody can benefit from eating fresh fruit, vegetables and other healthy options. The gluten-free diet will help people to enjoy the great tasting food made from natural and delicious cuisines. Also, this diet reduces the intake of processed foods and junk foods that usually contain gluten with a lot of empty calories. It is important to consult with a nutritionist before beginning a gluten-free diet....
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Do you have an unhealthy Diet?

Maybe your doctor told you that you need to lose weight.  Maybe you have symptoms like irritable bowel syndrome or chronic fatigue. Maybe you just had your first kid and realized you need to be there for him growing up.  Maybe you woke up this morning, looked in the mirror, and finally came to the realization that it’s time to start taking care of yourself. Whatever your reason is for wanting to make a change, you’re not alone!  Every day, thousands of people make the decision to start eating better and losing weight…and every day those thousands of people don’t really have any plan or idea what they’re doing.   Often they have the Fear of not fitting in. Taking your own food to a dinner party, or being out at a meal with friends and not being able to partake in the communal appetizers can make you feel excluded. Food and community are closely connected and it can be hard to eat healthy without the knowledge you need and planning in advance. If you are going to a party or special occasion, tell your hosts ahead of time. Letting hosts know about your food needs and limits before a gathering can feel like an awkward proposition, but it’s the most considerate approach. People host because they want to make something you can enjoy, and most will be relieved to know about your limits and preferences in advance. Nutrition counseling will give you the knowledge you need to make the best food choices for optimal health & weight management. A combination of nutrition education, eating awareness training and exercise will help you to achieve your goals.  ...
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Reducing Intake of “Bad” Sugar Can Help Weight Control

With obesity rates are on the rise the beverages sweetened with sugar have been taking the heat, but that’s only the short story. Leading researchers are finding that added sugars such as high fructose corn syrup might be the causing the liver to work overtime leading to a myriad of issues from metabolic syndrome to fatty liver disease.   The World Health Organization (WHO} is now slashing their sugar recommendations in half, from less than 10% of total calories coming from “free sugars” to 5% for additional health benefits. According to the WHO, “free sugars refer to all monosaccharides and disaccharides added to foods by the manufacturer, cook or consumer, plus sugars naturally present in honey, syrup, and fruit juices.” However, the majority of your sugar intake should be derived from natural sources. Keep in mind the amount of natural sugar each person requires is highly individualized so it’s not a one size fits all as it depends on one’s activity level, medical history, and other factors. You might ask, what about fruit? Fruit sugar, also known as fructose, is a simple naturally occurring sugar. While fruit does contain sugar, it’s sugar in the way nature intended it, and it’s also loaded with essential vitamins, minerals, antioxidants, and fiber. Fruit is a fundamental part of the diet but it should be balanced with other foods like vegetables, proteins and healthy fats. Go natural. Eat natural sources of sugar over added sugars. Added sugars like honey, agave, and high fructose corn syrup contain empty calories meaning they have zero nutritional value. Fill up on fresh fruit and vegetables instead because they contain fiber that slows the rate of absorption of carbohydrates along with improving cholesterol levels, digestion, and satiety to help with weight loss. Fill up on healthy fats. Eat more nuts, seeds, avocados, olives, and salmon. Not only are these foods heart healthy and help with blood sugar control, healthy fats will displace excess sugar from the diet and keep the body satisfied for longer so you are less likely to have energy dips between meals prompting a quick sugar fix. Contact Gini Warner, MA Nutritionist to learn about effective & healthy ways to lose...
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