Tag Archives: exercise

Join us and Spring into Summer with a NEW YOU!

People Jumping

Click here to register NOW!

I am so excited about this health and nutrition program, it will help you so much!

STOP thinking about being the healthier, happier you this summer, and and DO IT! Sign up NOW for a 21 day Life Changing Program. 

Don’t eat less, eat more!

NO CLEANSING, NO DETOXING, NO DIETING;
JUST PLAIN GOOD-OLD-FASHION
HEALTHY EATING & GOOD NUTRITION.

This program has something for EVERYONE! The fun begins May 8th, 2017!

It is SO convenient! Online. In your email inbox. In the comfort of your own home. At your own pace. Registration for this one-time live event is open NOW until May 1st.

Please email jill@restorativenutritionri.com for information to join or register now! 

image via harvard school of public health

Your weight does NOT define you!

By: Jill Ouhrabka MS, RD, LDN, CHC

Working with clients, particularly those who are struggle to lose weight there is a common theme…they all are focused on the number on the scale!  Once they let go of weighing themselves they stop focusing on calories and food and end up loosing weight!

Why is this?

When you weigh yourself, you feel good if your weight is where you want it and badly if it is not where you want it. This reaction to the number on the scale can fuel your mood for the day causing negative (or positive) thoughts and emotions particularly related to body image and food choices. You may find yourself restricting calories or food to try to lose weight or making poor food choices because your weight is where you want it. Why does your weight make it okay or not okay to eat certain foods?

By focusing on your weight, you are so focused on changing the number on the scale that you are not actually listening to what your body needs and this can cause many weight issues. You are also not taking into account that your weight can fluctuate a great deal during the day and depending on what is going on with your body.

What is the answer?

If you have to weigh yourself, do it once a week as an objective measure. Don’t let the number define you.  Remember that the number you see on the scale says nothing about your body composition including body fat versus lean muscle. It does not account for height or body frame.

Focus on how you feel in your body. When you are eating well, exercising in moderation, and your clothes fit well, you are going to feel good about your body! When you stop focusing on the number, you can focus on how you feel and what your body needs (as far as food, sleep, nutrition, exercise, meditation, etc).

How can you get to a healthy weight?

Focus on balance. Eating foods that are healthy most of the time, and those less healthy foods in moderation- don’t deny yourself, eat less.

Diet: Focus on eating breakfast everyday and then eating every 3 hours.

Exercise: Aim to exercise most days of the week for 30 to 45 minutes/day.

Sleep:  Get enough sleep! If you are tired, your body will think it needs energy and you will end up eating more!

Stress: Manage stress with exercise, meditation, and yoga. Stress can cause weight gain so managing it daily is essential.

IMG_20140120_194112

Jeff’s Healthy Philly Cheesesteak Sub

by: Jill Ouhrabka MS,RD, LDN, CHC

You can still eat the foods you love, just make a few changes and enjoy a healthier option!

Makes 4 servings

Ingredients:

  • 4, 8” Whole Wheat Sub Rolls (1 sub per person)
  • 8 slices of 2% American Cheese slices (2 slices per person)
  • 16 oz deli sliced Lean Roast Beef  (Tip: opt for low sodium to decrease sodium content) (4 oz. per person)
  • Pepper,  Garlic Powder,  Onion Powder
  • Optional : 1 cup each of Onion, Pepper and Mushrooms

Directions:

  • Sauté the onion, pepper, and mushroom into a pan (use non-stick vegetable oil and/or a little oil in the pan)
  • Add the roast beef and spices
  • Toast the sub roll
  • Add the slices of cheese to the sub roll and allow to slightly melt (note: you can also cheese to the stir fry pan if you prefer
  • Place stir fried meat and veggies on cheese on sub roll
  • Enjoy!

How does this recipe compare to traditional recipes?

Jeff’s Homemade Philly Cheesesteak Sub vs. Traditional Philly Cheesesteak Sub:

The winner is…Homemade!!!

Traditional Philly Cheesesteak

Homemade Philly Cheesesteak

The Difference

The Healthier Option is:

Total Calories

710 Calories

420 Calories

290 Calories

Homemade

Total Calories from Fat

214 Calories

90 Calories

24 Calories

Homemade

Total Fat

24 grams

10 grams

24 grams

Homemade

Total Cholesterol

113 mg

100 mg

13 mg

Homemade

Total Sodium

1743 mg

1410 mg

333 mg

Homemade

Total Carbohydrates

72 grams

42 grams

30 grams

Homemade

Total Protein

49 grams

41 grams

8 grams

Traditional

Total Sugar

6 grams

3 grams

3 grams

Homemade

Total Fiber

6 grams

9 grams

3 grams

Homemade

apple

Lose Weight, Get Fit, Feel Great in 2014!

Grab a friend, spouse, or co-worker and get in on this deal!

$50 off if you email by Friday January 10th, 2014!!!

What better way to welcome 2014 than with a couple’s health coaching and/or weight loss challenge package? Get individual coaching to lose weight, gain weight, get fit, and stay that way with no tricks, no shakes, and no diet! Make small changes to your current lifestyle for changes that will make you thinner, happier, and healthier for the long haul. Keep that spark alive and support each other in your health and exercise goals! What will you get to help you?

  • Individual Diet and Lifestyle Analysis and Calorie Recommendations
  • Sample Meal Plan
  • Nutrition and Lifestyle Coaching
  • The support to meet your health and fitness goals with a health professional who has the academic and personal background to help you meet and exceed your goals
  • Results! 

Get $50 off this package NOW! Email info@restorativenutritionri.com with the subject: I want to save $50! By: Friday January 10th and get $50 off! Get off the couch, grab your spouse, significant other, or best friend and email info@restorativenutritionri.com TODAY!!!!! You can do it and we can help! www.restorativenutritionri.com

no diet

Struggling with food or your weight?

Do you struggle to eat well, are the holidays overwhelming you? Is it difficult to maintain a healthy weight? Does work and life seem to get in the way of exercising and eating well?

When was the last time you took time to meet with someone and talk about your lifestyle and how you can be healthier?

As we are in the busiest time of the year it can be difficult to take time for ourselves. What if I told you that if you took an hour to meet with me, to talk about your lifestyle and health goals, that I could help you change your life? I am a Registered Dietitian, Certified Health Coach, and recovered food addict. I understand how challenging it can be to make time for yourself, to focus on your health. I also know how critical it is to take time to do just this.

What do I offer you?

  • A confidential and supportive environment
  • A unique and integrative approach to your health
  • Evidenced based knowledge to help you navigate the path to healthy choices and weight management
  • Personal experience
    • I suffered with food addiction and compulsive eating for 14 years, I know how challenging it can be to change and I also know what it takes to do just that!
    • 24/7 support
    • Flexible scheduling and payment option

There is no one answer, we are all different with different goals, lifestyles, and beliefs. I will help you find the path that will lead you to a healthier, happier you. You are worth it. Don’t wait until the 1st of the year, call or email now: info@restorativenutritionri.com.