Category Archives: Diet Tip

When you are trying to reach a goal, it is important to create mini-goals to help you stay on track and to show you little successes before the finale. This can work for everything from adopting a vegetarian diet, organizing your entire house, or losing a certain amount of weight.

Summer’s coming, so let’s talk about weight loss. Maybe you want to lose 20 lb. by mid-August for a beach trip. You can do one of two things. First, you can break it down to monthly goals, like 5 lb. each month. That means you have four individual opportunities to reach a goal (one goal each month). Each time you meet your goal, you will be more motivated to keep going than you will if you just focus on one big end result goal. Instead of weighing yourself and thinking, “I only lost 5 lb.,” you can think, “Yes! I made my monthly goal!”

“Emotional eating” is a commonly-used phrase in conversations about weight loss. But what exactly does it mean? Here are five questions and answers about emotional eating.

1. How do you know if you are an emotional eater?

If you’re eating outside of being hungry, it’s emotional. Keep a journal of what you eat and the emotion you felt before you ate it. You could write, “I was feeling lonely and ate a chocolate chip cookie,” which is very revealing. After you identify your emotion, substitute eating with a healthy behavior whenever you feel that emotion again. Write down a few things you can do instead of eating. You could go for a walk or call a friend. Whenever negative emotions come up, automatically refer to this list.

2. What is the difference between real hunger versus emotional eating?

Raspberry ketones are the hottest new product for fat burning. Dr. Oz calls them a “miracle fat burner in a bottle“. But what are they?

Raspberry ketones are supplements (like vitamins) derived from raspberries that stimulate a protein hormone in your body called adiponectin. This hormone helps with glucose regulation and fat breakdown in the body. As Dr. Oz explains, “This is a hormone that naturally tricks your body into acting like it’s thin.”

To use the product, begin by taking 100 mg each morning with breakfast. Many people see results within a week from just this dose, though some people choose to increase their dosage by adding another 100 mg at lunchtime. (As always, check with your doctor first to make sure these supplements are safe for you.)

Why can’t you just eat raspberries instead? To get the same amount of ketones, you’d have to eat 90 lb. of raspberries!

Have you tried raspberry ketones already? What results have you seen? Let us know!

Coconut water is the fluid from the cavity of the coconut when it’s cracked open; it has a tangy, light, almond flavor. It is all natural, contains no fat, and is very low in calories at approximately 50 calories per 8 ounces. Coconut water consists of water, simple sugars, and the electrolytes potassium and magnesium. It contains more potassium than a banana and can help prevent muscle cramping and fatigue. Potassium works closely with sodium to maintain water balance and helps trigger muscles to contract and relax optimally.

Using coconut water for hydration during and after running is a healthy alternative to regular sports drinks. It is considered a natural sports drink because it can be used to replace the electrolytes you lose through sweating. It is of great advantage to runners pre- or post-run or during runs of about 60 minutes. Coconut water helps to prevent dehydration and also promotes heart health because diets high in potassium have been shown to help reduce the risk of high blood pressure and stroke. Coconut water is also high in magnesium and may be helpful in preventing kidney stones.

If you exercise long enough (60 minutes or more) to benefit from an electrolyte replacement drink, coconut water can be an excellent alternative to sports drinks like Gatorade or Powerade. Most sports drinks contain refined sugars, artificial flavoring, and food coloring, which are obviously not your best choice. If you exercise very hard for more than 60 minutes or in extremely hot conditions, then coconut water can enhance your performance. However, if you exercise for less than 60 minutes at a time, plain water is your best option for staying hydrated!

Nutritionist Natalie is a registered dietician and active member of the American Dietetic Association. She has worked for over ten years in the health club industry and now has her own nutritionist practice.

When we get hungry during the day, it can be a struggle to figure out the best snack to eat. Ideally, we opt for a snack that will keep us full and is nutritious. But sometimes, we begin to run out of ideas and then end up eating junk food. To avoid eating those bad snacks, try some of these snacks which taste yummy and are good for you!

1. Greek yogurt hits the spot. It comes in many flavors and is high in protein. One brand I particularly like is Chobani.

2. Carrots with humus or low-fat ranch dressing. Sometimes just a good crunchy serving of carrots fills my tummy. To make it tasty, eat it with hummus or low-fat ranch dressing.

3. Protein or nutrition bar. Make sure to check the calories, fat grams, and especially sugar. I like to eat the Atkins bars and the new Luna protein bars. It’s also important to make sure the bar has several grams of fiber so your body can digest it easily.

4. Fruit salad can be so delish! The best combination is when you buy fresh fruit and mix it all together.  The natural juices come together and coat each piece of fruit. I love mangos, peaches, and apples.

5. Last resort snacks are the 100 calorie packs. Most importantly, make sure to consume only one pack, not 2 or 3, because eating multiple servings defeats the purpose of the low-calorie packs. A good buy are the Emerald nuts and trail mix 100 calories packs.

What are some of your favorite low-calorie snacks? Please share! We love hearing from you!

Trainer Tip by Gisela Andalia, group fitness instructor and personal trainer at Lucille Roberts Jersey City.

Question, from our blog comments:

I just enrolled in the Lucille Roberts gym, and I really want to lose a lot of weight but am confused. I’m 16 years old, and I weight 203 pounds. All my life I’ve tried to tell my mom to put me in a gym…I wasn’t active, my metabolism got really low, and I always feel tired or hungry. I’ve become low in self-esteem, more anti-social, and my clothes are starting getting smaller.

When I went to the Lucille Roberts orientation, they talked about the shake supplement but really didn’t explain it that much. Does the shake help you loose weight faster? What are specific things that I should and shouldn’t eat? What are the best meals to eat for breakfast, lunch, and dinner?

Thank you for your time,

–Ludly

Answer, from Lucille Roberts trainer Sandra Ferrerio:

Ludley, I am so happy that you have chosen Lucille Roberts as the place to help you change your life! This is a special place. Here you will be comfortable exercising, learning how to fuel your body with nutritious foods, and working toward your goal. Weight loss is not just about a number on the scale. You will find yourself more energetic, self-confident, and truly enjoying the changes you see in the mirror!

It’s running season again! Every year when it gets close to spring, people start registering for upcoming races. Maybe this year you should consider it!

A race is a great way to get results because it gives you a goal date to accomplish something. It doesn’t have to be a big race; it can even be as short 5k (3.1 miles), like the EIF Revlon Run/Walk for Women happening May 5 in New York. Proceeds go to support research on women’s cancers. (Lucille Roberts is a sponsor, and we’ll be leading the warm-up on the day of the race!) Even if you aren’t a runner, you can start your training with fast-paced walking and then progress to intervals of walking and running. You’ll work your way up to running the whole distance in no time!

Just because you are preparing for a race, you don’t have to give up toning and zumba classes. Continuing these classes will be good for conditioning your muscles, keeping you in shape, and getting you closer to your goal. This may even help you get your healthy eating on track. The better your performance gets, the more likely you are to want to take care of your body.

So, this spring, consider giving yourself a little challenge–sign up for a race!

To register for the EIF Revlon Run/Walk for Women, go here.

Diet Tip by Jill Foley, Assistant Manager at Lucille Roberts Roosevelt Blvd. and nutrition student at La Salle University.

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There are many diet myths out there. Can you tell the different between the myths and the facts?

1. Myth or Fact? Fad diets (like no-carb diets) can lead to permanent weight loss.

Answer: Myth! Fad diets are not the best way to lose weight and keep it off! They promise quick weight loss and tell you to cut certain foods out of your diet. You may lose weight at first, but any diet that strictly limits calories or food choices are hard to follow for the rest of your life. You will eventually get tired of following it and will regain any lost weight.

2. Myth or Fact? You should never skip meals.

Answer: Fact! Always start your day with a good breakfast that includes whole grain bread or cereal and lean protein like egg whites or turkey. Eat small, frequent meals and snacks to keep your blood sugar and energy levels steady. Under-eating can lead to fatigue, low concentration, and headaches.

3. Myth or Fact? If you work out very intensely (45 minutes or more per day), you don’t really need to change your diet to lose weight. You’ll burn off all the extra calories with exercise.

Answer: Myth! If you’re going to the gym regularly and still not losing weight, the problem is usually with your diet. To lose weight, you need to burn more calories than you take in. As long as you’re eating more calories per day than your body is using, you’re going to see any one of three results: 1) You’ll gain weight, 2) You’ll maintain your current weight, or 3) You’ll lose weight very slowly (i.e., less than 1 lb. per week).

Even though you’re working out, you need to eat a balanced diet that keeps your body nourished yet within the range of calories necessary for you to lose weight. If you have questions about how many calories per day you should be eating, ask one of our personal trainers for help. Or you can use an online calculation tool like the Calorie Goals feature of MyPlate at Livestrong.com.

Bottom line: For lasting weight loss, stick to the facts!

What is metabolism? It’s a word that many people discuss but don’t always understand.

Metabolism is the breakdown and rebuilding of nutrients for energy and proper body function. A fast metabolism is one that uses the stored nutrients quickly; a slow metabolism, on the other hand, stores nutrients for future use. This includes macronutrients (vitamins), carbohydrates, protein, and triglycerides (fat).

Long ago, before we were a society that had an over-abundance of processed food, a slow metabolism was a survival mechanism to help store energy when food was scarce. Today, we don’t need a slow metabolism. So how do we speed it up? This can be accomplished with exercise. Aerobics will help your body burn the fuel that is being stored (as long as you aren’t taking in too many calories), and strength training (lifting weights) will build more muscle. Muscle requires more energy (calories) for your body to maintain it. In other words, building muscle speeds your metabolism!

So the next time you want the “secret” or “miracle” product to “speed up your metabolism”, remember that you already know the secret: it’s your body’s natural ability to increase metabolism through exercise and muscle-building!

Diet Tip by Jill Foley, Assistant Manager at Lucille Roberts Roosevelt Blvd. and nutrition student at La Salle University.