As we about to turn the page into the next decade we all can share three words that are circulating through our minds: “New Year’s Resolutions.”  Read more…

I have been asked about muscle soreness and why it occurs more times then I can remember.  Some people swear by sleeping with a bar of soap between their sheets to treat the pain. I have genuinely searched, but could not find a scientific explanation for why that would work. Below is what science tells us about DOMS: Read more…

NYC Department of Health has realeased a video that says it all. You may agree or disagree, but the visual is worth a thousand words… Read more…

The holiday season is around the corner. An average person only gains 1-3 pounds around the holidays. The unfortunate part is that those pounds are generally never taken off and end up adding up over the years.

This year, make a resolution to take a balanced approach and enjoy yourself while still sticking to your goals.

1. Do not skip on exercise. Make it a family affair – go ice skating together, plan a skiing trip, throw a Frisbee outside, build a snowman, try snowshoeing, or just take a stroll outside.

2. Use the opportunity while you have everybody together to do taste tests. A perfect “game” is to prepare a healthy version of the eggnog and the regular and see if anybody can tell the difference. Or have the kids taste the 1%, 2%, and skim milk and see if they can identify the correct one. Make sure to have the recipes ready for your guests to take home.

3. Get plenty of sleep. Lack of sleep has been shown to be correlated with weight gain. Enough said.

4. If you travel, plan ahead. Always bring healthy snacks with you. Bringing your own food will save you money, but it will also save you tons of calories. Perfect choices are nuts, apples, baby carrots, Gnu Food bars, and home-made sandwiches. Same goes for holiday shopping.

5. Do not be afraid to state your needs. When eating out, ask how the food is prepared and request substitutions. If your friend is hosting a party, do not be afraid to state your needs as well. The main goal of the hosts is to have their guests happy and comfortable and they would rather know ahead of time how to make that happen. Alternatively, bring your own dish and a bottle of dry prosecco/dry wine with you.

6. Drink plenty of water. If you don’t like plain water, squeeze some orange or lemon into your glass. Add some mint to it. Brew some herbal tea.

7. Get the real facts and educate yourself. You may hear many myths from your family and friends. Fruit is NOT bad for you, eating after six pm will NOT make you gain weight, lifting heavy weights will NOT make you bulk up, etc. Read, double-check the sources and stick to your healthy plan.

Finally, cheating on your plan is not always a bad thing. Just don’t use food items as your reward for dieting. And if you do splurge, select something that you REALLY want, slow down, and truly enjoy it.

E-mail me with your feedback, questions or concerns at maria@topbalancenutrition.com!

TWENTY THREE – the number of states that experienced an increase in their adult obesity rate in 2009. No states saw a decrease. This year, lets make a joint resolution to reverse the statistics. Lets educate ourselves, vote with our dollars, and get invested in our own health. This will be a long journey, but one success story at a time, we CAN make it happen.

I am incredibly excited to share this great blog that I have just discovered. Started by a fellow NYU student, this website has a ton of useful information and motivation gathered in one spot.

http://smallbites.andybellatti.com/

Please look through and let me know what you think! Make sure to contact Andy with some questions as well.

Looking for an extra twist in your exercise regimen? Whether you are a runner, a walker, a weightlifter or want to burn extra calories while vacuuming, there is a great solution for you. Put on an X-vest (www.thexvest.com) and add as much as 80lbs to your frame. DON’T FREAK OUT NOW! The weights come as small “weight capsules” and are added gradually in ONE POUND INCREMENTS. The vest is extremely comfortable and waterproof. Read more…

This piece of exercise equipment will fit both your home décor and your exercise plan.  Why? Because it attaches to your door frames without any holes or drilling and can be put away once you are done. The iron gym, as it is properly called,  can be used for all kinds of pull-ups, chin-ups, and knee-raises for your abs while it is hanging up. Once moved to the floor, it can be used for push-ups, tricep dips, and sit-ups. Read more…

During our move to our new place last year, we were saddened to find out that our plates would not fit into our kitchen cabinets. At first, I was furious with the person who designed this kitchen. Then it finally occurred to me – our kitchen was so old that the plates at that time used to be significantly smaller! Read more…

According to the Centers for Disease Control and Prevention, there has been an incredible rise in obesity in the United States throughout the past twenty years. “In 2008, only one state (Colorado) had a prevalence of obesity less than 20%. Thirty-two states had a prevalence equal to or greater than 25%; six of these states (Alabama, Mississippi, Oklahoma, South Carolina, Tennessee, and West Virginia ) had a prevalence of obesity equal to or greater than 30%.” (www.cdc.gov/obesity)

If you have not seen the animated map of “Trends by State” between 1985 and 2008, prepare yourself for a shock. Go to http://www.cdc.gov/obesity/data/trends.html#State