Tag Archives: lifestyle

time for change

We have a new service! Personal Health Coaching!

New Program at Restorative Nutrition!

Are you serious about making changes to your diet and lifestyle? Need more support? This is for you!

Weekly Personal Health Coaching:

After piloting several different methods, we have found that (not surprisingly) people tend to be more successful with their health goals the more contact they have.

Restorative Nutrition is now offering an option for more support and attention to help you meet you health, nutrition, and wellness goals!

How it works:

Part 1: The new program consists of meeting once a month for 45 to 60 minutes in person (this is typically billed through insurance)

Part 2: You will have scheduled weekly telephonic or in person sessions (each 15 minutes) with unlimited texting/emailing support.

Pricing:

While the monthly visits are typically covered by health insurance, the weekly telephonic and face in person appointments would be out of pocket. The pricing is broken down below.

 $140 for initial session and follow up visits (billed through insurance if covered)

  • Weekly follow up options: (Select one)

  • $25 for 15 minute weekly telephonic sessions including unlimited texting/emailing ($75/month)
  • $35 for 15 minute weekly in person sessions including unlimited texting/emailing ($105/month)

*Please note there is an additional fee for any services performed in the home.

Email us today info@restorativenutritionri.com or call 401.529.7925 to set up your appointment and get started on a new healthier lifestyle!

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Lose weight naturally

By: Jillian Ouhrabka MS, RD, LDN, CHC

Its 2014, you are determined to start the New Year off right! You have set your health goals, maybe you want to lose weight, or start exercising more. Maybe you think about starting to take some weight loss shakes, or order some home delivery food to help you lose weight. You have joined a gym and already gone 5 times! You feel like you own this year!

Fast forward 1 month…

You decided the home delivery is too expensive, or it doesn’t fill you up. The gym is a good idea but you don’t feel like going as much anymore, you haven’t lost weight but you haven’t gained weight. This is the problem-diets don’t work! They are a short term solution and often people who go on “diets” or follow a high protein, low carb diet plan will not only gain back the weight they lose but often gain it back and then some!

Isn’t there a simpler, more natural and healthy way to lose weight? You want to do it; you just can’t seem to overhaul your current diet/lifestyle.

Enough already!

There are no magic tricks, not special diets that you need. If you are like most of my clients you can actually eat MORE and LOSE WEIGHT! So often we think we have to eat less to lose weight but actually just the opposite is true!

Can I really eat more food to lose weight naturally?

Yes! I struggled with weight and food addiction for my entire life. I restricted calories, and thought if I ate less I would lose weight.  That did not happen, instead I was so hungry I would eat sweets and crave high sugar, high calorie foods which did not help me lose weight. I have finally found freedom from food and been able to achieve my ideal weight by eating more.

I am eating regular meals and snacks, I eat lots of fruits, vegetables, whole grains, protein, and yes I eat sweets and treats IN MODERATION. I am eating more than I ever have eaten in my life and I have lost weight and kept it off! I feel fantastic, I eat what I want without feeling deprived and you can too!  I can teach you how to feel full, feel satisfied, and have energy all day. The best part is that you don’t have to buy shakes, or special foods to do to this! That means you can make changes to your lifestyle and keep the changes long-term!!! There is not diet or exercise plan to fall off of because you are just learning to eat right. 

How to eat more and lose weight naturally

Tip 1: Eat breakfast and then eat every 2 to 3 hours

  • Space your calories out so that you are eating every 3 hours. This will keep your energy levels up and keep sugar cravings and overeating away!
    • Your day should look like this:
      • 7am: Breakfast
      • 10am: Snack
      • 1pm: Lunch
      • 4pm: Snack
      • 6pm: Dinner
      • 8pm: Snack

Tip 2: Aim to eat 25 to 30 calories per kilogram of body weight

  • Take your current weight in pounds and divide by 2.2 to get to kilograms
  • Now multiply this number by 25 and then repeat this but multiply by 30
    • This will give you a range of calories that you should aim to stay within each day to lose and/or maintain weight (Note: a dietitian can help you calculate your exact needs)

Tip 3: Follow a high fiber diet, and include protein and carbohydrates at all meals and snacks

  • This combination will help keep your blood sugar stable, help you feel energized, and keep cravings for sugar and sweets at bay

Tip 4: Don’t be afraid of fat

  • Healthy fats and oils help you feel full so you are less likely to snack on unhealthy foods

Tip 5: Eat more fruits and vegetables: Fruits and vegetables are high in fiber, low in fat and calories so they offer a fantastic, nutrient rich option

Snacking on potato chips or candy bars will not give you the essential nutrition to help reduce your risk of certain types of cancer, heart disease, diabetes, or lower your blood pressure or cholesterol, but…eating fruits and vegetables can!

  • Fruits and Veggies have antioxidants, fiber, vitamins, and minerals
  • Fruits and vegetables promote weight loss, great taste, and when you eat these instead of sweets you are replacing the less healthy foods you would be eating (this saves you calories for weight loss)

Tip 6: Follow the MyPlate guidelines for what your plate should look like: 

  • ½ of your plate should be fruits and vegetables
  • ¼ of your plate should be protein (opt for turkey or chicken breast, baked fish, ham or pork, beans, low fat cottage cheese, tempeh, soy or meatless options,  or egg whites for protein)
  • ¼ of your plate should be whole grains or starch (choose baked sweet potato, brown rice, wheat pasta, or whole grain bread)

MyPlate

Tip 7: Drink more water

  • Often when you feel hungry you are thirsty! Instead of reaching for some food, have some water to stay hydrated and curb your hunger between meals and snacks

    To learn more about losing weight naturally, or to set up an appointment to see how you can lose weight naturally and get healthier, happier, and live better contact us at info@restorativenutritionri.com . No matter what your goals we can help you!

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.

image via harvard school of public health

12 week weight loss challenge 2014 Starts January 3rd

  • “Do you struggle to maintain a healthy weight?”

  • “Are you tired of quick fixes and fad diets?”

  • “Don’t have the time to lose weight?”                                      

 This program is for you!

12 weeks + individual attention + group support = success!

Taught by a former food addict, she knows the challenges you face. You can lose weight, live healthier and enjoy the foods you love while doing it! Program includes:

  • Individual Nutrition and Health Consultation including goal setting ($100 value)
  • Weekly weigh-in & follow up w/ Nutrition Specialist ($900 value for 12 weeks)
  • Weekly education and support  ($900 value for 12 weeks)
    • Topics include:  Basics of healthy eating, eating for energy, snacks vs. treats, reading and understanding food labels, mindful eating, balancing a busy schedule, exercise, dining out, sweets and treats, budgeting and shopping, and how to keep weight off!

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Take control of your life, change your future! Sign up today! 

Call 401.529.7925 or email: info@restorativenutritionri.com

Make the Commitment to a happier, healthier you in 2014 before December 15th for this discounted rate ($275 for 12 weeks-a $1,900 value)!

*Ask about a private group session for you and your 4 friends!