Health Redesigned Blog

15 Ways to Get Your Weight Back on Track

The holidays are over and the kids back in school. Those inches you lost over the summer are working hard to find their way back to your waistline. As you get preoccupied with the lives of your family members, it’s easy to forget about you. You may not be taking as good of care of yourself and the pounds have added up.
 
What if you could avoid this whole cycle? You can! I know you’ll be looking to get back to that summer bod of yours in a few short months. To get out of the weight gain rut, here are some tips on how to stay fit over the next few winter months:
 
  1. Keep moving! Get busy, especially on weekends. Choose activities that you can do with the whole family. Everyone will enjoy the activity and you’ll reap the health benefits.
  2. Reduce the calories from your intake of liquids. Cut the calorie-laden whipped cream on that Frappuccino! Stop your soda and juice habits. Instead, drink water with a wedge of lemon, lime, pineapple or...
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How Many Calories Do You Really Need?

I recently posted an answer on Quora to the question, “Is 5000 calories a day too much for a sedentary lifestyle?” I shared it on Facebook and then had a fabulous follow-up question about counting carbohydrate calories from an amazing lady. I thought the two were too good not to share because it’s such a poorly understood topic. As a society, we are really good at overestimating our calorie output and underestimating our intake. We struggle to determine the appropriate amount of calories we truly need to meet our needs. (Hint- it’s likely much lower than you think.) Studies even show that by having a lower calorie intake, you’ll likely be setting yourself up for better longevity. So, how many calories do you really need? Here’s what I shared:

In most cases, you’ll need less than 2000 calories per day to support a sedentary lifestyle. To figure out how many calories you truly need, you can start by calculating your resting metabolic...

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Don’t HIIT Yourself Into the Ground

There is an increasing trend of doing short, high-intensity workouts. These workouts are referred to as HIIT or high-intensity interval training. It’s a form of anaerobic conditioning (without oxygen) that can deliver faster results than other styles of training. HITT workouts include doing repeated short bursts of maximal intensity or high-intensity effort. They come in all shapes and sizes, with varying exercises. The number of sets and repetitions can also vary from workout to workout. Generally, workout sessions are short and sweet, lasting less than 30 minutes.

HIIT workouts were intended to supplement training. They were never designed to be your entire fitness program. I love HITT when it’s done properly. It can deliver amazing results. HITT can yield significant changes to body composition in a relatively short period of time. The biggest problem with HIIT workouts is the way they are executed. If you do intense workouts day in, day out, by the end of a month or...

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How to Raise a Healthy Child

Kids are impressionable. They want to be like their role models. They also love to learn- if taught the right way. When kids have poor eating habits their growth and development is fueled by a lack of nutrients. That means that they aren’t getting the appropriate fuel to help them grow. Their brains need a variety of nutrients. This includes lean protein, unprocessed carbohydrates vitamins, minerals and lots of high-quality fat.
 
It’s easy to thrust our chosen diet on our children. But sometimes that’s not the best choice. Children do not thrive on low-fat diets. They need protein to build their muscles. When we deny our children these essential nutrients during their development, we can inflict permanent damage to them.
 
Compare this scenario to a seed potted in poor quality soil. It may grow but not develop to it’s fullest potential. The plant will lack strength and durability against stressors. It will...
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The Secret to Your Perfect Beach Body

To get the perfect beach body you need to starve yourself for a few months before your vacation. You have to hit the gym hard and spend hours on the treadmill. By vacation time you can fit into your skinny jeans. Then you can splurge while you’re away and gain it all back. Sound familiar???
 
This approach is so wrong, yet so common. The yo-yo cycle of weight loss and gain can be hard on your body. It sets you up for difficulties losing weight down the road. It’s also hard on your hormones because your body doesn’t know what’s going on.
 
A better approach is to maintain a healthy weight all year long. Keeping your weight within five pounds of your goal weight will make it much easier to stay on track. You can tighten up or loosen up your diet as needed. You’ll never need to lose large amounts of weight.
 
To prevent the yo-yo cycle of weight loss and gain, I work with clients to keep their mindset on the right track. Start...
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The Top 5 Kitchen Gadgets Every Foodie Needs

It’s that time of year when you start thinking about what to get for that hard to buy someone on your list. Here’s a list of must have’s for anyone who’s a foodie or anyone that wants to make an effort at eating better. Click the image to bring up the Amazon link for purchase information.

Vitamix 5200 Blender

This Blender is just what you need to do almost everything. It blends, chops, stirs, mixes, and grinds. I use mine just about every day. It can make smoothies, soups, sauces, spreads and probably some other “s” words. I like this model because it’s got enough features to adjust the blending speed without being overly complicated. The size is perfect- you can blend small or large amounts. My favorite thing about this blender is the durability. I literally choked when I saw the price of it the first time. However, when I consider that I was burning through other brands every year, I’ve actually saved money by investing in a Vitamix....

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Why 10,000 Steps Doesn’t Work For Weight Loss

There’s a belief that by taking 10,000 steps per day, you’ll lose weight and stay in shape. Taking 10,000 steps per day can get you closer to meeting exercise recommendations. You should get 150 minutes of moderate intensity activity or 75 minutes of high-intensity activity per week. Getting your steps in does not ensure that you’ll lose weight.
 
You may be meeting your exercise requirements. This doesn’t account for all the other factors related to weight loss. Other factors include your stress level, blood sugar regulation, diet, and the quality and quantity of your sleep. It’s important to address all these factors when you try to lose weight.
 
Helen started walking for weight loss. Her goal was to get at least 10,000 steps each day. She was doing a great job of increasing her activity and yet she was gaining weight. Why?
 
After going through her routine, I found out that she was using a coffee shop as...
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Did You Check Your Blood Pressure Today?

Checking your blood pressure may be one of the most important things you do today. As a nurse who works on an acute stroke unit, I see the impact of prolonged high blood pressure or hypertension, firsthand. It’s not pretty. The saddest part is that the damage from uncontrolled blood pressure is very preventable. Hypertension Canada states that 50% of Canadians stop taking their blood pressure medication within the first year of therapy.  Unfortunately, high blood pressure often has no symptoms, so it’s difficult to know when you have it. It can slowly creep up over time and you have no idea it’s been there. Ignoring the problem won’t make it go away. So what can you do to prevent irreversible damage?

Identifying Hypertension

The most important part of treating hypertension is knowing that you have it. “I feel fine,” is NOT an ok assessment of how your blood pressure is doing. Ever hear of the frog in the boiling pot of water? He...

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Tricky Treats- Four Ways to Control Your Cravings this Halloween

It’s that time of year again. When the candy producers pull out all their marketing tricks to make you want to buy more treats. It’s all in the spirit of Halloween, but it’s gotten out of hand.

To start off- who’s got leftover candy from last year? Raise your arm high. Shout out loud and proud. I know you’re out there. What I want to know is, how much candy did you start with if you still have candy left over? And what do you plan to do with all of that candy? If you haven’t already bought your new stash for this year, consider giving it all away. Or throwing away your stale candy. But does it really go bad? Probably not for many years.

Consider that every treat or candy that you buy is just that. A treat. It’s not meant as an everyday indulgence. It’s not meant to be eaten all year. And what are you really eating? Wax. Food coloring. Sugar. Definitely not part of a healthy diet. Don’t be fooled by words like natural, fruit juice...

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Thinking of Going Vegetarian? Think Again!

An article on the Forks Over Knives website talks about becoming a vegetarian. I couldn’t resist going through it. It’s called Things That Happen When You Stop Eating Meat. It describes the seven amazing benefits that you get when you give up meat.  Read it first and then pop back here! At least once a week I hear someone say, “I’m giving up meat to be healthier.” I love trying to understand why women are ready to give up meat forever, in the interest of better health. I’m going to offer my thoughts about their comments in favor of a vegetarian lifestyle.

At least once a week I hear someone say, “I’m giving up meat to be healthier.” I love trying to understand why women are ready to give up meat forever, in the interest of better health. I’m going to offer my thoughts about their comments in favor of a vegetarian lifestyle.

1. You’ll reduce inflammation in your body.

This point suggests that you will...

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