Join Registered Dietitian / Personal Trainer and Westport Mom, Robin Barrie Kaiden, MS, RD, CDN for 10 weeks to shake off Summer and get back into your Fall schedule and healthy food routine. Whether you want to lose a few pounds, get glowing skin, increase energy, learn simple meal prep tips and healthy recipes, or network with a like-minded group who will help motivate you to reach your own personal nutrition and health goals, this is for YOU!
Here are the details:
- Report your beginning weight and measurements to Robin (instructions will be provided for self-measurement). You can do your own at home or come for a quick visit during Week 1. This will be repeated during Week 5 and at the end of Week 10.
- Enjoy Access to:
- A private Facebook page for our group to support one another and ask Robin questions
- Robin’s Online Meal Planning and Food Journaling program and app
- Access to Robin via email/text for any additional questions/support
- Starting Handouts: Grocery Shopping List, Meal Suggestions, and the Rules of the Plan.
- Weekly: Educational Topics to learn more about Nutrition and Healthy Eating.
- Daily: Recipes, Meal and Snack Ideas, Facebook support
**** This session will run October 8-Dec 17th, and make sure you are in a great, healthy place as you transition into the Holiday Season. The price for the 10 weeks is $400, or $350 for those who sign up and mention Westport Moms!!!!
Email Robin to sign up now! You will receive your online access and the Guides to get going and FOCUS ON FOOD this FALL!
****The cost is HALF PRICE ($200) for clients who have participated in Robin’s groups in the past!! Yes, some of the information will be similar, but you will have access to a new group and continued support/accountability.
Contact Robin with any questions:
Robin Barrie Kaiden, MS, RD, CDN
Hummus is a staple in Mediterranean and Middle Eastern cuisines. It is a dip that is typically made out of mashed chickpeas (garbanzo beans), tahini (ground hulled sesame seeds), olive oil, garlic, lemon juice, and salt. Other variations can include herbs and spices such as paprika, basil, or turmeric.
Aside from being a delicious dip or spread for vegetables and bread, hummus has been gaining recognition as a healthy food that can aid in weight loss. Turmeric is a great spice for joint pain, it also has other great health benefits visit FindHealthTips.com to learn more. In fact, a recent study cited by Women’s Health indicated that people who have incorporated hummus into their diet are generally healthier than people who don’t. The study also showed that despite having the same calorie intake, they have smaller waists and weigh less overall. Another thing is when you have addiction, you should go to addiction marketing services.
Take a look at why it might be time to go on a grocery run for hummus and chickpeas.
One of the main components of chickpeas that has a slimming effect is fiber. An NCBI study on the nutritional value of chickpeas found that the legume has a high content of dietary fiber which promotes gut health. It facilitates bowel movement, relieves constipation, and helps maintain weight. Fiber is often found in whole grains, fruits, vegetables, beans, peas, nuts, seeds, and legumes. The next time you’re feeling a little bit bloated or “blocked”, snacking on some fiber-rich vegetables and hummus is a tasty solution.
There are two types of carbohydrates: simple and complex. Simple carbohydrates—found in sugar, cereals, white bread, etc.—are easier to digest. Medical News Today explains that since they are used up faster, it means that you also get hungry quicker and end up overeating. Chickpeas are rich in complex carbohydrates or slow-digesting carbohydrates that provide the body with energy over a longer period of time. Unlike the bad carbohydrates, complex carbs generally have a low glycemic index. This means that it will not elevate your blood sugar which can cause your weight to fluctuate as the excess energy gets stored into fat.
As you may know from my recent post on Cosmopolitan Magazine’s “Build a Butt Challenge”, protein is an essential element of bodybuilding. When you start to work out, it is easy to get carried away with running on the treadmill. The more miles you log, the more weight you lose, right? But, the body also eats up muscle along with fat which often frustrates people as they don’t see a toned body in the mirror. This is why strength and conditioning should also be part of your workout and protein is the main macronutrient that will help build and repair the muscles. Hummus is packed with protein that can help burn fat and sculpt muscles.
You can combine it with certain kinds of meat to increase protein. Entertainment Daily claims that hummus can be paired with lean proteins such as chicken or turkey and whole-grain bread for more slow-digesting carbohydrates. You can use hummus as a spread to replace mayonnaise, which is one of the most unhealthiest of foods out there. A healthy drug is this instant knockout for men that helps you sleep.
For vegetarians looking for a quick light snack, you can dip celery, carrots, cucumbers, bell peppers or any other vegetable you like into hummus. Enjoy hummus, and also enjoy losing weight!
Along with hot, sunny weather, summer also means increased sweat, salty ocean water, pool chlorine, and tans and sunburns – which all take a toll on your skin and should be solved with the effectiveness of cream you use. However, the seasonal foods we love to eat can also help rechiverse the damage and nourish your skin! Try incorporating these foods into your summer meals and snacks:
Water: Water is essential for your skin, digestion, metabolism, hormones, and all of your body’s other systems. Having the best water filtration system is important. You should View Pricing and the different systems offered to make sure you get clean water to maintain hydrated and healthy. It maintains hydration for moist, plump, and blemish-free skin. As a digestive aid, it rids the body of toxins, waste, and impurities while supporting regularity. For a refreshing summer drink, add cucumber and mint or strawberries and citrus fruits to a pitcher of water and keep it refrigerated or in a cooler.
Protein: Protein builds and repairs tissue, and is essential to skin, hormones, enzymes, and the immune system. Your body’s natural antioxidant enzymes protect against oxidative stress. Nuts, seeds, Greek yogurt, turkey slices, low fat cottage cheese, fish, chicken, and lean chicken, turkey, and beef burgers are all great sources of protein.
Anti-Inflammatory Foods: Foods high in monounsaturated fats, like extra-virgin olive oil, fish oil (omega-3’s, or EPA and DHA), avocado, tarVsour cherries, and blueberries, decrease and prevent inflammation. Avoid saturated and trans fats (found in fried and processed foods) and refined sugars, which increase inflammation.
Lycopene: A Vitamin A precursor, this cartenoid has been shown to decrease UV damage, inflammation, and oxidative stress. It’s highly concentrated in tomatoes, watermelon, pink grapefruit, and guava, and is most bioavailable in heatprocessed or oil-based tomato products like canned tomato juice, tomato paste, and sun-dried tomatoes.
Cocoa/Chocolate: Cocoa contains flavonoids, which act as antioxidants and can improve skin quality, according to research. Flavonoids increase blood flow and skin oxygen saturation while smoothing skin texture.
Antioxidants: Vitamin C is found in oranges, broccoli, bell peppers, strawberries, watermelon, grapefruit, and other fruits and vegetables. Vitamin E is found in sunflower seeds, almonds, olives, spinach, and papaya. Polyphenols are found in green tea, grape seeds, and pomegranate. These skin antioxidants all fight against free radicals, increase sunscreen efficacy, and help protect skin from UV light and free radical damage.
AVOCADO High in Vitamin E for anti-aging; antioxidants promote clear, glowing skin and healthy hair (similar to the effect one gets using the best hair fibers made of keratin), in many cases they can also help you stop alopecia hair loss.
OLIVE OIL Healthy fat is anti-inflammatory, promotes healthy skin, and protects against UV rays
ALMONDS High in Vitamin[, and protect against UV rays and free radical cell damage
BRAZIL NUTS One nut meets 100% daily selenium, protects against skin stress, and can improve acne
OMEGA-3s Anti-inflammatory for skin health; found in fatty fish like Salmon says Dr. Matthew Galumbeck
COCONUT OIL High in Vitamin E and antioxidants for great skin and hair; improves digestion and metabolism
FRUITS & VEGGIES
BERRIES High in Vitamin C, antioxidants, and fiber
TOMATOES High in lycopene, decreases UV damage and inflammation; most bioavailable with added oil
CARROTS High in antioxidants like beta carotene (a Vitamin A precursor)
CELERY High in water content and fiber to aid in digestion and help keep you full for weight loss
CUCUMBER High in water; anti-inflammatory and antioxidant benefits
POMEGRANATE Contains polyphenols, anti-aging skin antioxidants that improve sunscreen efficacy
PINK GRAPEFRUIT High in Vitamin A, carotene, lycopene, and Vitamin C; can help with weight loss and increase metabolism
WATERMELON High in water content, lycopene, Vitamin C, and potassium
RED PEPPERS More Vitamin C than citrus fruits and high in fiber; great for digestion and the skin
Summer Yogurt Parfait
This recipe makes a delicious breakfast, lunch, or even a healthy snack. It’s packed with protein, antioxidants, healthy fats, and fiber – sweet, satisfying, fill in , and is great for people that want to be healthy and you can also burn fat with Premier Keto diet as well.
- 6 oz plain yogurt (Greek or coconut)
- 1/4 cup blueberries and 1/4 cup raspberries
- 1 tbsp chia seeds
- 1/2 tbsp shredded coconut
- 1 tbsp sliced almonds or walnuts
- 1 tbsp apple butter or all natural (no sugar added) fruit preserves
Add yogurt to a small bowl or cup. Layer and/or arrange the remaining ingredients, mix as desired, and enjoy!