weight

Snacks that Won’t Set You Back

By: Gisselle Marie Rosa Have you had those days where your stomach feels like it is going to eat itself at any moment and you realize that it is only ten in the morning? Even after eating a good breakfast, having hunger pangs before lunchtime can be frustrating and really decrease concentration and productivity. That’s why many people turn to snacks – to tie them over until their next meal. According to recent studies, 97% of male and female participants over …

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Keeping the weight off: is diet the only strategy?

By Gisselle Marie Rosa You’ve done everything right by eating sweets less often, cutting down on drinks with added sugar, and eating more fruits and vegetables. But what happens when it becomes harder to shed those last five or ten pounds? What if you just want to stay at a healthy weight? Well, get moving! Physical activity is a fabulous way to boost metabolism (calories burned) and help you reach your health goals. Studies show exercise can help you lose …

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How Your Body Image Affects Your Weight & Health

Today I’m going on a slight rant about something that has been on my mind for a while – body image. And because the majority of my clients (all but 1) are male athletes, I don’t run into the overt self-degrading body comments as often as many of my dietitian colleagues who work with women. However, I’ve run into a number of women lately who either put their bodies down, avoid social situations or the beach / pool / bathing suits …

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Sleep – a Critical Component to Sports Performance

Years ago hitting the gym and throwing around some steel was considered the most critical aspect of sports performance training. However, in more recent years a more comprehensive model of performance has developed based on decades of research on nutrition, sleep, psychology and several other critical components of an athlete’s training regimen. As a sports dietitian with an Exercise Science degree and CSCS, I focus mainly on food & supplements though I sometimes discuss training. But lately I’ve found that I’m …

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Effective Strategies for Weight Loss

Last Friday I spoke at the NSCA’s Personal Trainers meeting in Las, Vegas. They put on one heck of a meeting and I love meeting NSCA members and learning from them as well as the speakers. And one thing I really liked about this meeting was the fact that several speakers challenged commonly held beliefs about nutrition and exercise. Here’s a condensed overview (not all points included) of my talk on Effective Strategies for Weight Loss: 1) Lift Weights or …

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Melt the Pounds Away with 2+ Glasses of Milk a Day

How many times have I heard someone say they cut out drinking all calories to lose weight (this “rule” however, never seems to include alcoholic calories – hmmm, but that’s a whole different topic). The big problem with this rule is that they often cut nutrients out at the same time. So, let’s talk about the nutrient-rich beverage you should be drinking to actually help you lose weight: milk. A newly published study in the American Journal of Clinical Nutrition …

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