By Laura Burk MPH, RD, LDN, personal trainer Bring in the New Year by clearing your body of toxins and filling your body cells with nutrition. Reoccurring messages of detoxifying your body are everywhere. Dr. Oz recommends shakes, Cleaning Eating recommends no processed foods, Reboot Nutrition recommends juicing, Virgin Diet recommends eliminating gluten, sugar, artificial sweeteners, eggs, peanuts, dairy, soy, …
Drink Your Nutrients
Wow…nutritional colored drinks have hit the market. Green, red, purple, orange drinks, smoothies, and juices are at the grocery store and even Mc Donalds. The nutrient power of some of these drinks is absolutely amazing with tons of health benefits. Drinking a colorful drink is an easy way to consume your nine fruit and vegetable servings a day. These powerful …
Top Ten Nutrition Tips
By: Laura Burk, MPH, R.D., L.D., and personal trainer Cell: 847-912-3246 lburk@elb-consulting.com 10. Eat a variety of foods 9. Fill up on fruits, vegetables, and whole-grains. 8. Choose a diet low in salt and sugar. 7. Think positive and healthy thoughts. 6. Eat at least three meals a day to prevent overeating. 5. Drink 8- 8oz glasses of water …
The Game Plan of Nutrition
By Laura Burk MPH, RD, LD Do you rush out early in the morning or right after work for a run? If so, what is the condition of your running muscles? Eating properly before exercising improves: Adequate muscle glycogen stores Decrease hypoglycemia (low blood sugar) Settle your stomach and prevent hunger pains Provide a psychological edge Keep you well hydrated. …
The Facts To Losing Weight
Where do I start? FOOD DAIRY Start a food diary and record what you are eating and when you are eating. This will give you a great baseline to work from BMR is a starting caloric guideline- For women: BMR=655+(4.35 x weight (lbs)+(4.7 x height (in.))-(4.7 x age) For men: BMR=66+(6.23 x weight (lbs))+(12.7 x height (in.)-(6.8 x age) Determine …
Springtime is here!
Springtime is here, which means it’s time to do some spring cleaning of your kitchen. Have you ever really taken a few moments to see what is in your kitchen cabinets or refrigerator? Do your cabinets reflect you and your health? The old saying is true…. You are what you eat!!! Let’s start with the first step. Clean out your …
Power foods
Vary your diet for Energy Fruit – disease fighting, health body antioxidant, and photochemical Dairy – bone building calcium Red meat – iron and zinc for absorption of b vitamin metabolization Complex carbs Most diets are deficient in calcium, zinc, and fluids Building muscle Excess protein turns into storage as fat Muscle grows by making the muscle work for it …
Bere’s Granola
Ingredients: 1.50 cup(s), Old Fashioned Oats 0.25 cup(s), Flax Seeds 0.50 cup(s), Pumpkin Seeds 0.25 cup, Seeds, sunflower seed kernels, dried 2 tablespoon, Almonds Unsalted Just A Handful of Dry Roasted 2 tsp, Oil – Olive 0.33 cup, Honey 2 cup, Chopped Pecans 20 nuts, Hazlenuts Approximate Nutritional info per granola: 173 calories, 11 grams carbs, 13 grams fat, 7 …
A Smoothie to Shake The Plateau
Some of my clients have been raving about my purple Smoothie. This simple smoothie has helped people lose weight, feel energized, and feel full. The secret ingredients are all natural, easy to find, and exploding with health benefits. Place ingredients into a blender 1 cup of kale and/or spinach…otherwise known as super foods ½ cup of Greek yogurt or Kefir …
Pump Up the Iron
By: Laura Burk MPH, RDN, LDN, personal trainer ELB Consulting, INC www.elb-consulting.com Running is tough on the body mentally, physically, and emotionally. Our bodies need to be in tip top shape for us to run longer miles or faster times. Nutrient deficiencies are very common among runners especially iron. Iron is a trace element in the body that is involved …