Wellness Wednesday…4 Food Myths Debunked


When it comes to weight-loss, proper nutrition plays a huge role in your overall success.  Notice how that says “proper” nutrition?  What are you doing with your nutrition to ensure you’re making the best choices possible?   With all of the crazy diets and myths that exist today, sometimes it’s tough to know what to believe. Take some time to do a little research and find out what’s real and what’s not.  Think about it….if it sounds too good to be true, it probably is.  Check out these 4 common food myths to learn the truth.



Myth: Some foods, like grapefruit, celery and cabbage, will actually make you burn fat.

Fact: “You can’t chew celery twice and lose 100 calories when the celery has 10 calories,” says Liz Applegate, Ph.D., director of sports nutrition at the University of California. There’s no real evidence that this works.


white-and-brown-riceMyth: You can eat whatever you want, as long as you create a caloric deficit.

Fact: “You can have 150 calories of white rice or 150 calories of brown rice, but the brown rice is more nutrient-rich and has more fiber,” says Susan J. Hewlings, Ph.D, RD, CSSD and exercise psychologist. What you’re eating matters just as much as how much of it is going on your plate if you’re planning on burning fat.


avocado1Myth: You have to stop eating fat to burn fat.

Fact: “When people cut out all fats, they usually fill in with lots of refined carbs,” says Rob Huizenga, MD.  Cut saturated fats and trans fats, but keep healthy monounsaturated fats like the ones found in avocados. (Just watch your portions.)


Myth: Eating twice a day is the best way to lose fat.

Fact: “Eating fewer but bigger meals promotes fat storage and zaps your energy,” says Hewlings.  Make sure you’re eating every three to four hours to keep your metabolism revved and the weight coming off.


Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!




Wellness Wednesday…Heart Health Month



Most of us know that February is Heart Health Month. Did you also know that heart disease is the leading cause of death for both men and women? Let’s look at some statistics and risk factors and learn what we can do about it.

Heart Disease Facts

610,000 Americans

die from heart disease each year – that’s 1 in every 4 deaths.

365,000 people

died from coronary heart disease, the most common type of heart disease, in 2014


Every 42 seconds

  Someone in the U.S. has a heart attack.


Each minute

  Someone in the U.S. dies from a heart disease-related event.


$207 billion

  The cost of heart disease in the U.S. each year. This total includes the cost of health care services, medications, and lost productivity.


Risk Factors

About half of Americans (49%) have at least one of these three risk factors:



High Blood Pressure

High LDL Cholesterol



Other medical conditions and lifestyle choices can also put people at high risk, including:



Overweight and obesity

Poor diet

Physical inactivity

Excessive alcohol use



The good news is that all of us, regardless of age, can reduce our risk for heart disease by making lifestyle changes and managing medical conditions through appropriate treatment plans. Here are some reasonable tips on how to lower YOUR risk factors and make sure YOU don’t become one of these statistics.

Prevent heart disease and stroke in your families by understanding the risks and your family history.healthy-heart


Get up and get physically active. Aim for at least 30 minutes of moderate-intensity endurance activity on most or all days of the week.


Know your ABCS – Talk to your doctor about appropriate Aspirin therapy, Blood pressure control, Cholesterol control, and Smoking cessation.



Stay strong by eating a heart-healthy diet that is high in fresh fruits and vegetables and low in sodium, saturated and trans fats, and cholesterol.


Take control of your heart health by following your doctor’s instructions for medications and cholesterol.


For more tips and information on keeping a HEALTHY HEART, please visit https://millionhearts.hhs.gov.


Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!




Wellness Wednesday…Tips for a Healthy Valentine’s Day!


Valentine’s Day is a day that is supposed to be about love. For many of us, though, it’s a day full of candy, high-calorie restaurant meals, and a glass or two of wine. Where’s the love??? If you ask me, that doesn’t sound like a great way to love the healthy body you’re working so hard to achieve.  Try these tips to keep you happy and healthy next Tuesday.


Tips for a Healthy Valentine’s Day

Skip the creamy, fatty foods.  If you overload yourself with them, all you’ll want to do at the end of the meal is sleep.

Don’t overdo the alcohol, as this can turn a great night into a nothing night. Go light on the alcohol and not only will you have your wits about you, but you will feel good in the morning too.

chocolates-in-heart-box-chocolate-34691381-810-593Swap the box of chocolates!  Every girl loves flowers and chocolate for Valentine’s Day, but how about you swap that box of chocolate for her favorite perfume?  She’ll be just as happy and her waistline won’t suffer.

Dance. When you finish your meal, turn on your favorite tunes and dance with your special someone. It’s a great way to sneak in a little exercise while still having a romantic night.

Plan a romantic dinner at home.  Forgo the lines and madness at the restaurants and eat at home instead. This way you’ll know exactly what you’re eating and keep your portions in check.


Think About It…

Relationships play a huge part in your life when you’re trying to stay healthy. The right support system can help motivate you, give you a push when you’re feeling down, and celebrate your successes. Take some time to recognize and thank your friends and loved ones who help keep you on track.

Think of all the close relationships you have in your life….it could be a spouse, friend, parent, etc.  Do these relationships support your health and fitness goals?  If not, think of ways you can get them on-board.

Writing letter to a friend.For all of those people who make a positive difference in your life, tell them. Take a few minutes and write them a note telling them how important they are in your life.  They might not even know.

Do you support your friends, family, and loved ones in all of their endeavors?  Find out what their goals are and support them in any way you can.  You know what they say, “the more you give, the more you get.”


Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!



Wellness Wednesday…Super Bowl Sunday

super_bowl_li_logo-svgSuper Bowl Sunday is almost here!  While Super Bowl parties are super fun, they can also do super damage to your weight-loss goals.  Just because you’re focused on your health, though, doesn’t mean you can’t have fun at your party. We all know to watch out for all the typical fatty, party foods, but I also want you to pay attention to those drinks. The calories from the alcoholic drinks alone can add up big time. Here’s how to stay on track this weekend.

The key to any successful healthy lifestyle change is moderation. While you may stick to a healthy eating plan most days of the week, certain occasions call for a bit of relaxation.  This might include a few alcoholic drink. While alcohol is fat-free and low in carbs, it’s important to remember that the calories that count when it comes to weight management. As you know, alcohol and dieting don’t mix well—your body processes alcohol first, leaving carbohydrates and fats to get stored as fat instead of getting used as fuel.

Even if you are careful about your alcohol consumption, all drinks are not created equal on the dieting scale and some choices are better than others. Here’s a short guide to the calorie contents of different types of alcohol. Use it as a quick resource so you can make the best alcohol choices while sticking to your dietary goals.

Wine: The Most Diet-Friendly Choice

If you’re going to drink, wine is the most calorie-friendly selection with a typical 20 calories per ounce. Each 5-ounce glass would then be 100 calories with no cholesterol, sodium, or fat. This is true for both red and white wine, from merlot to chardonnay. Sherry, a sweet, fortified wine, runs a bit higher with 32 calories per ounce, but it is usually served in smaller portions as an after-dinner drink.

Here is the nutritional information for some popular wines per ounce:


Wine Calories Carbs Per 5-oz Serving
Chardonnay 20 0.4 g 100 calories, 2 g carbs
Pinot Grigio 20 0.4 g 100 calories, 2 g carbs
Zinfandel® White Wine 20 0.4 g 100 calories, 2 g carbs
Cabernet Sauvignon 20 0.8 g 100 calories, 4 g carbs
Merlot Red Wine 20 0.8 g 100 calories, 4 g carbs

Hard Liquor: Easy on Your Diet

alcoholHard liquor is higher in calories per ounce than wine and is often mixed with soda, which increases the calorie count. If you’re going to drink liquor, use low calorie mixers like diet tonic water, or drink it straight.  Watch out for sugary juices and sodas, which can make one drink over 300 calories!  One shot glass or mixed drink will usually contain about 1.5 ounces of hard liquor.

Here is the nutritional information for some favorites, based on one ounce:


Hard Liquor Calories Carbs Per 1.5-oz Serving
Vermouth 32 0.2 g 64 calories, 0.4 g carbs
Coconut Rum 51 5.3 g 77 calories, 8 g carbs
Beefeater® Gin 65 0 g 98 calories, 0 g carbs
Rye Whiskey 69 0 g 104 calories, 0 g carbs
Scotch Whiskey 69 0 g 104 calories, 0 g carbs
White Rum 69 0 g 104 calories, 0 g carbs
Vodka 69 0 g 104 calories, 0 g carbs
Cognac 69 2 g 104 calories, 3 g carbs
Tequila 69 5.3 g 104 calories, 8 g carbs
Gilbey’s® Gin 79 0 g 119 calories, 0 g carbs


Beer: Raise Your Glass with Care

Beer is the next best choice for dieters with, about 150 calories per 12-ounce serving. Choosing light beers will drop your caloric intake without sacrificing much flavor, but keep in mind that it can be hard to estimate your intake when pouring from a pitcher or into an oversized beer mug.

Here is the nutritional information for different types of beer, based on a single ounce:


Beer Calories Carbs Per 12-oz Serving
“Light” Beer 9 0.5 g 108 calories, 6 g carbs
Draft Beer 12 1.1 g 144 calories, 13.2 g carbs
Lager 14 1.1 g 168 calories, 13.2 g carbs
Ale 18 1.1 g 216 calories, 13.2 g carbs


Liqueur: Small BUT Potent

Sometimes the words “cordial” and “liqueur” are used interchangeably since both drinks are flavored, very sweet, and often served as (or with) dessert. Liqueurs can be served alone, over ice, with coffee, or mixed with cream or other mixers. Adding mixers will increase the calorie and fat content of your drink. Whether served alone or in a cocktail, one liqueur serving is about 1.5 ounces. While tasty, liqueurs pack the most calories per ounce, so enjoy them sparingly.

Here is the nutritional information for common liqueurs, per one ounce:


Liqueur Calories Carbs Per 1.5-oz Serving
Chocolate Liqueur 103 11 g 155 calories, 17 g carbs
Mint Liqueur 103 11 g 155 calories, 17 g carbs
Peppermint Liqueur 103 11 g 155 calories, 17 g carbs
Strawberry Liqueur 103 11 g 155 calories, 17 g carbs


If you budget your calories carefully, you can safely afford to have a drink or two this Sunday during the game. But BEWARE—drinking loosens your inhibitions and may make you eat without thinking. From a health standpoint, calories aren’t the only thing to consider. Practice moderation (no more than one drink daily for women and no more than two drinks daily for men) and consider other potential health benefits of different types of alcohol. Most health experts recommend the following hierarchy when choosing alcohol based on potential health benefits (such as antioxidant content): choose red wine over white wine; choose wine over beer; choose darker-colored beers over lighter-colored beers; and choose beer over liquor and liqueur.


Stay happy, healthy, and N motion, AND REMEMBER…age is just a number!