tag:blogger.com,1999:blog-77875848350172332942024-03-05T09:47:30.617-08:00Nutrition Coaching Center Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.comBlogger10125tag:blogger.com,1999:blog-7787584835017233294.post-70141987872957639882015-07-28T06:32:00.001-07:002015-07-28T06:36:20.940-07:00Eat like a Kenyan run like a Kenyan?Check out this article about the typical diet for Kenyans. Not sure that it's the source of their running success, but a healthy whole foods diet certainly can't hurt!<br />
<br /><a href="http://running.competitor.com/2015/07/nutrition/eat-like-a-kenyan-run-like-a-kenyan_132388" target="_blank">http://running.competitor.com/2015/07/nutrition/eat-like-a-kenyan-run-like-a-kenyan_132388</a><br />
<br />Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.com0tag:blogger.com,1999:blog-7787584835017233294.post-80681481425104078022015-07-23T08:28:00.000-07:002015-07-23T12:20:48.807-07:00Having trouble exercising consistently? Try this tip to get you going!Having difficulty reaching your health and fitness goals? If so, you may be setting yourself up for failure by setting goals that are too difficult to achieve. For example, let's say you aiming for 30-60 minutes of exercise 5 or more days per week. This is a great goal, but if you are consistently missing the mark, try setting smaller goals. Making goals smaller can set you up for success by making them more achievable! The next time you set a goal, rate the goal on a scale of 1-10 (1 = no chance of success, 10 = 100% chance of success). Where do you rate your chance of success with your goals? If it's not an 8 or higher, consider making your goals smaller and more achievable. Here are a few examples:<br />
<br />
<ol>
<li>If having trouble staying consistent, aim for the 10 minute rule when exercising. If you feel good, than go for more time! If not, 10 minutes will help you feel better and get you on the road to setting a new habit! </li>
<li>If 10 minutes seems like too much of a goal, aim to simply bring your gym clothes to work on Mondays (pack the whole week in advance!). Or, if you are retired or are a stay at home parent for example, simply set out your gym clothes in advance where you can see them daily. Or for some, setting a goal to simply get your workout clothes on may be just the trick to get you going!</li>
<li>If workout intensity is a barrier, aim to lower the intensity of your workouts. Try lowering the intensity of your workouts to a level that you can consistently stick to! For example, if you are having trouble running at a certain speed, reduce your speed on those days or just walk instead! When you have a consistent regular exercise habit, then you can gradually increase speed and intensity as tolerated. Remember, any movement is healthier than no movement!</li>
</ol>
Remember, exercise should be enjoyable and make you feel better, so keep your goals simple, small and achievable to help you get fit for a lifetime!<br />
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Yours in good health,<br />
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<br />
Kevin Grodnitzky, MS, RD, CDE, LDN<br />
Registered Dietitian Nutritionist<br />
ACSM Certified Exercise Physiologist<br />
Certified Diabetes Educator<br />
<a href="http://www.nutritioncc.com/">www.nutritioncc.com</a><br />
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<![endif]--> <a href="http://www.sciencedaily.com/releases/2014/12/141217171430.htm" target="_blank">http://www.sciencedaily.com/releases/2014/12/141217171430.htm</a><br />
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<br />Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.com0tag:blogger.com,1999:blog-7787584835017233294.post-19245201034365789232014-04-11T10:38:00.000-07:002014-04-11T10:39:16.529-07:00Check out this article that talks about heart healthy foods that may lower your cholesterol!<br />
<a href="http://economictimes.indiatimes.com/panache/recipe-for-lower-cholesterol-beans-lentils-peas/articleshow/33490162.cms" target="_blank">http://economictimes.indiatimes.com/panache/recipe-for-lower-cholesterol-beans-lentils-peas/articleshow/33490162.cms</a>Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.com0tag:blogger.com,1999:blog-7787584835017233294.post-30996779070127548352014-02-27T09:39:00.001-08:002014-02-27T09:39:10.808-08:00FDA Proposes New Food Label<a href="http://www.businessinsider.com/fda-proposes-new-nutrition-labels-2014-2" target="_blank">http://www.businessinsider.com/fda-proposes-new-nutrition-labels-2014-2</a><br />
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Nice changes proposed by the FDA on Nutrition Facts to include added sugars and highlight areas of importance including calories. Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.com0tag:blogger.com,1999:blog-7787584835017233294.post-70169722113200770042013-05-18T13:36:00.000-07:002013-05-18T13:39:53.125-07:00ABC TV Appearance for the List Show<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVIxhhvpOQFCQlHy7LTydFmY6MaR8Tdi1-OVYGRTwemGRDDGT8vq6bq1QZ66nUsDraKu3BMsUYBKmMRRboYw8b2eG6aY-3AJ2TDTHamllKD3G8r2Mj43J0gNRrcWJ8IJjcQqVgxbZ_dW4/s1600/abc+tv+in+kitchen+may+2013.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgVIxhhvpOQFCQlHy7LTydFmY6MaR8Tdi1-OVYGRTwemGRDDGT8vq6bq1QZ66nUsDraKu3BMsUYBKmMRRboYw8b2eG6aY-3AJ2TDTHamllKD3G8r2Mj43J0gNRrcWJ8IJjcQqVgxbZ_dW4/s320/abc+tv+in+kitchen+may+2013.jpg" width="320" /></a></div>
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Filmed a nutrition spot on May 17th with Nicole Mayo from the List Show for ABC TV Channel 2 in Baltimore. The spot is supposed to air in six cities nationally. This piece is about the health benefits of Kale, which is making a resurgence in popularity. http://www.thelistshow.tv/Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.com0tag:blogger.com,1999:blog-7787584835017233294.post-13507558564822043622013-04-25T08:59:00.000-07:002013-04-25T08:59:15.296-07:00How Regular Soda Increases Diabetes Risk<span class="userContent" data-ft="{"tn":"K"}">'Using data from 350,000 people in eight European countries, researchers found that every extra 12 fluid ounce (340 ml) serving of sugar-sweetened drink raises the risk of diabetes by 22 percent compared with drinking just one can a month or less.' <br /></span><a href="http://www.chicagotribune.com/health/sns-rt-us-diabetes-drinksbre93n1dl-20130424,0,5686719.story">http://www.chicagotribune.com/health/sns-rt-us-diabetes-drinksbre93n1dl-20130424,0,5686719.story</a>Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.com0tag:blogger.com,1999:blog-7787584835017233294.post-15418061679156160392013-01-23T03:54:00.000-08:002013-01-23T03:54:14.640-08:00When to eat before working out? Timing tips from Nutrition Coaching Center<!--[if gte mso 9]><xml>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">I've been asked many times by
clients about not only 'what' to eat before a workout, but also 'when' to
eat. Getting the right timing down can not only improve energy for your work out, but also insure that your gastrointestinal tract isn't
working too hard when working out.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Although everyone is unique, I often advice clients to have a meal about three to four hours or more before a
workout to avoid possible stomach distress and maximize fuel availability. Then consider having a a snack if needed about 1 to 1.5 hours prior to
exercising (ex. a 1/2 to 1 banana or other fruit, or 1/2 to 1 energy bar). The moderate snack should leave
your stomach prior to exercising, helping you feel ready for your
workout without feeling too full or overall hungry. </span><br />
<br />
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">What if
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Since everyone is different, the
size of the snack (1/2 banana versus whole) and exact timing
(1 hour vs. 1.5 hours) prior to exercise will vary. Your rate
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effect when and how much food you can tolerate. </span><br />
<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">What do I suggest if working out in the morning? If you workout soon after waking up, you may not need a
snack to exercise. That being said, some individuals feel more energized having something light prior to exercising. It also depends on the type of exercise. If you run, for example, your stomach will need to be completely empty whereas with resistance training it's less important.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Note: For individuals with medical conditions such as diabetes and
those taking medications that affect blood sugar, an individualized approach is very important. Food needs to be timed and medication possibly adjusted to assure blood sugar does not drop too low (which can potentially be dangerous). Please speak with your healthcare provider and consider consulting a Registered Dietitian for more specific guidance. </span><br />
<br />
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Whatever your fitness endeavor, timing your food appropriately to fuel your workouts can help maximize results to help you be at your best!</span><br />
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<br />
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Yours in Great Health!</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Kevin Grodnitzky, MS, RD, CDE, LDN</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Registered Dietitian/Nutritionist</span><br />
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Certified Personal Trainer </span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">Nutrition Coaching Center</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman";">www.nutritioncc.com </span></div>
Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.com0tag:blogger.com,1999:blog-7787584835017233294.post-56392031898420394442012-12-29T19:28:00.000-08:002013-01-04T17:34:55.375-08:00Trouble with cravings? Here's 5 tips to help you lose weight, stay on track, and keep it off!How are you doing with your health, fitness, and weight loss goals? Do you find that food temptations get the best of you? Easily get off track? Want to lose weight and experience your absolute best health, but can't stay on course? <br />
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If you answered yes to any of these questions, you're not alone. Let's be honest, it's part of our human genetic code, our DNA. What am I talking about? Survival is a basic human instinct. To increase our odds at surviving, in primitive times, we needed energy readily at our disposal. Energy was necessary to survive in a physically demanding world that required energy for food, securing shelter, safety, and ultimately survival. This is why our instincts naturally lean towards the preservation of energy and towards the consumption of high energy foods. My instincts lean towards watching TV over running and eating pizza over parsnips. Is all lost? Are we doomed to sit more and move less, eat more ho ho's and less whole grains? Absolutely not! You can take control of your genes and reach your potential! You can turn the tide from missed workouts to made ones, in turn leading you to the health you were born to have!<br />
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How to get started? See below for 5 steps to reach your health and weight loss goals!<b> </b><b><br /></b><br />
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<li><b>Train your brain!</b> What powerfully motivates you? Take time to write down and reflect daily how your life will change for the better. Then, connect your day to day food and exercise choices with your motivators to add strength to your willpower. <b> </b></li>
<li><b>Restructure your environment!</b> Is your home and work environment a booby trap for willpower challenges? Set up your environment up to cue you to make the right decisions, not continually challenge and tempt you to make the wrong ones. </li>
<li><b>Plan for success?</b> Have you planned out what you're eating in advance? If you have 3 meals per day x 7 days, that's 21 opportunities. How many are planned for? You know what they say, without a plan, plan to fail. Pre-planning meals is a cornerstone of success and sets a mental track for you to follow!</li>
<li><b>To splurge or not to splurge? </b>Do you have to be perfect too lose weight and keep it off? Absolutely not. As a matter of fact, scheduling 1-2 moderate splurges per week can help decrease impulsive eating. </li>
<li><b>Balance your blood sugar.</b> Find yourself with uncontrollable urges? If so, how long has it been since you've eaten? Go for longer than four hours, your blood sugar will lower to baseline which triggers hunger. Go even longer and the cravings really start to get strong. Try and eat a meal or snack every 3-4 hours for blood sugar balance and hunger control. </li>
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Written by Kevin Grodnitzky, MS, RD, CDE, LDN Owner and Registered Dietitian at Nutrition Coaching Center. www.nutritioncc.com<br />
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<br />Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.com0tag:blogger.com,1999:blog-7787584835017233294.post-79850863282093494482012-11-06T17:30:00.000-08:002012-11-06T17:30:37.481-08:00Welcome to the Nutrition Coaching Center!Hello,<br />
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My name is Kevin Grodnitzky, founder and Nutritionist of the newly launched Nutrition Coaching Center, a weight loss and nutrition center located in Baltimore, Maryland. Stay tuned for blogs to come about nutrition, health, weight loss, wellness, motivation, behavior change, and much more! I'll be posting soon so stay in touch and thanks again for stopping by!<br />
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Yours in good health!<br />
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Kevin Grodnitzky, MS, RD, CDE<br />
<br />Anonymoushttp://www.blogger.com/profile/02310041024144874868noreply@blogger.com0