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Nutrition Tip of the Week

Nutrition Tip of The Week

January 2015

January 26

Hydrate, Hydrate, Hydrate!

Water is essential to healthy living. The minimum amount for people to drink a day is 64 oz. a day but that amount should be increased as you exercise or feel thirsty. Especially with the dry air of winter, try to make increasing your water a priority this week.

Here are 5 tips on how to increase your water intake:

  1. Before having that second cup of coffee, drink a bottle of water first before refilling your mug.
  2. Drink a bottle of water first thing in the morning to re-hydrate yourself after a long night sleep.
  3. Bring a BPA free water bottle with you to work and refill often.
  4. Rule of thumb: Drink 8-16 oz. water for every 30 minutes you exercise. 
  5. Flavor it up with natural flavors such as lemon, cucumber, or berry slices.

For nutrition/exercise questions or for more tip ideas, email Kelly at devinenutrition@hotmail.com.

Visit kellydevinenutrition.com to sign up for a FREE monthly nutrition newsletter!

January 19

Detoxification and cleanses

Detoxification and cleanses are becoming quite popular now. The idea behind them is to “purge” your body of all its unwanted toxins that get built up in your system over time. Most detox systems claim you can lose up to 10 pounds of undigested matter from your colon (pretty image isn’t it?), get more energy, lose inches off your stomach, etc. etc. etc.

The problem is sometimes these cleanses are just expensive forms of fiber supplements and some products can even interact with your medications. Here is a plan on how to detox the healthy way and it is dietitian approved!

First foods to REMOVE: (Try this for a solid two weeks)

  • Soda (including diet!) 
  • Energy and caffeine drinks
  • Artificial sweeteners
  • Chips
  • Cookies
  • Sweets
  • Candy
  • Prepackaged foods (100 calorie packs, granola bars, pasta and rice sides, etc.)
  • Fast foods

Basically anything that comes from a package or has more than 3 ingredients gets eliminated for 14 days.

Here are some foods and beverages to ADD to your diet to detox your system:

  • Plain, old water! (Flavored with a slice of lemon or cucumber if needed) 
    • Aim for 8-10 cups of water per day
  • Green tea
    • Aim for at least 1 serving a day (No added sweeteners)
  • Fruit
    • Aim for 2-3 servings per day
  • Vegetables- the more the merrier! (Don’t forget to rinse before eating)
  • Whole grains
    • 100% whole grain bread on occasion is ok
  • Lean, fresh proteins in small amounts, fish, chicken, turkey, eggs
  • Limit the cheese, nuts and peanut butter as it tends to slow down digestion
    • Can add more of these in after the first 2 weeks

Notice your energy levels. The goal is to have more energy, flush out any excess sodium or fluid you have carrying with you, sleep better and have consistent bowel movements each day.

All of these are good side effects of a healthy diet!

January 12

Is it a Fad Diet? You be the judge!  

It’s that time of year again when contests, new diets, resolutions and promises to make you lose 10 inches in 6 weeks abound EVERYWHERE you look. On TV, in mailers, on social media, at your work, in magazines, at your gym, EVERYWHERE. So how can you tell if a plan is right for you? Is it a fad? Is it healthy for you? Check out the list below to get your answers! 

If you answer yes to the following questions, it’s a fad diet.

Does the weight loss plan…

  • Promise to lose X amount of inches or X amount of pounds in less than 12 weeks
  • Consist of an all liquid or mainly liquid diet
  • Require frequent fasting
  • Require expensive supplements with little or no research supporting  the truth their claims
  • Cut out major food group(s)
  • Teach you zero knowledge of nutrition and meal planning
  • Have support from a company or people not training with a medical degree, Registered Dietitian license or state license credentialing them to practice nutrition 

So what defines a legitimate diet and exercise plan?

Many things! But here are a few:

  • It is a diet that you can adhere to for the long term
  • It is a plan that not only works for you but for your family as well
  • Involves real food
  • Involves education about meal timing, what to eat, portion sizes, etc.
  • The best plans truly educate you on sound nutrition and exercise principles
  • Involves a wide variety of foods

I advise you to thoroughly research any program you would like to start. You can also email Kelly, the Shannon Center RD, at devinenutrition@hotmail.com to help you decide if the program or product would be a good fit for you.

One great program at your fingertips is the SXU 8-Week Nutrition Weight Loss program! Taught by Kelly, the class includes food demos, grocery store tours, education on nutrition and exercise and more! Next class will start again Tuesday January 20! For registration information, visit http://kellydevinenutrition.com/group-weight-loss-class/or for questions contact Kristy at kallen@sxu.edu.

January 5

Goal Setting

Almost time to start making those new years resolutions! With 2014 ending and looking towards 2015, we need to focus on our health and fitness goals once again!  What are your New Years Resolutions? Did you meet all of your health and fitness goals last year? If not, here are some tips on how to make a better New Years Resolution!

  1. Write down all of you goals for the up coming year and keep them in a journal or in a safe place so you can reference it often. (I keep mine in my wallet so I can look at them every now and again).
  2. Make short and long term goals with an end date in mind.
  3. Be realistic!
  4. Exercise, Exercise, Exercise! Exercise is key for optimal health and for faster results. Plan your exercise sessions in your daily planner just like you would schedule any other appointment. That way, you can plan accordingly (bringing your workout clothes with you to work so you can hit the gym on your way home) and make exercise a priority.
  5. Make yourself accountable for your new goals. Enlist family or friends to help you attain those New Years Resolutions. And remember these are goals for the whole year, not just for January! Look over your goals every month so you can evaluate if you are on task. If you aren't, it’s not the end of the world!  Give yourself a break.  Set a new goal and you’ll be on track again in no time!

Need accountability in reaching your goals in 2015? Look no further than the SXU 8-Week Weight Loss Class starting January 20! For more information, email Kristy at kallen@sxu.edu.

Here are some great healthy New Year's resolution ideas:

  • Avoid soft drinks and teas that are sweetened with sugar
  • Take the stairs instead of elevator
  • Exercise as soon as you come in from work
  • Park your car at the opposite end of parking lot (when safe to do so)
  • Get only the smallest portion sizes when eating fast foods (kids meals)
  • Include vegetables or fruit at all meals
  • Bring your lunch 4 days a week
  • Walk on a break at work daily
  • Train for a local 5K race (www.chicagoaa.com)
  • Share an entree when eating out
  • Start an exercise group with friends or colleagues
  • Go down one size in your jeans
  • Run a half or full marathon
  • Get your yearly physical
  • Learn a new sport
  • Eat only when hungry
  • Drink at least 7-9 glasses of water per day
  • Go grocery shopping once a week
  • Moderate your drinking
  • No late night snacking
  • Try a new sport

Contact

Devine Nutrition, Inc.
Kelly Devine Rickert, MS, RDN, CSSD, LDN, CPT

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Illinois Academy of Nutrition and Dietetics Media Spokesperson
Board Certified Specialist in Sports Dietetics 
Registered Dietitian and ACE Certified Personal Trainer