By Dr. Judy Siegel

A reduced calorie diet for weight loss-Doesn’t that sound ridiculous?  Of course a DIET to lose weight has fewer calories!  Fewer that what?  Fewer than whatever you’ve been eating and few calories than you burn in a day.  Now we have a problem-how many calories do you burn in a day?  I don’t know and probably neither do you.  So, how can you decide how many calories to eat on your reduced calorie diet? 

Calorie is a measure of energy, the amount need to raise the temperature of 1 liter of water 1 degree Celcius, from 14.5 to 15.5 C.  It really is a kilo-calorie (kcal)-1000 calories.  So whenever you read “calorie”, think kcal.  All foods contain energy (kcals) and we use this energy from food to run our bodies, run to the store, run after kids, or just run-or walk.  All movement requires that we spend calories to get it done.  Most of the calories we burn are used for keeping the system going:  the heart pumping, brain thinking, kidneys and liver working, etc.  Below is a diagram of how your body spends calories. Read the rest of this entry

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Ingredients:

1 lb. beef  tenderloin, cut into chunks

Box of mushrooms (pre-sliced if you wish)

1 large onion chopped pretty fine

16 oz. low fat sour cream

Salt and pepper

.33 cup white wine

Directions:   Read the rest of this entry

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Ingredients:

6 oz. flounder or sole per person

1 tsp. low fat mayonnaise

1 tsp. grated parmesan cheese

1 cup fresh spinach

Directions: Read the rest of this entry

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Ingredients:

6 oz. shrimp per person

1 cup chopped tomato

1 chopped pepper—yellow or green

1 small onion chopped

Garlic clove

Celery stalk, chopped

Cooking Directions: Read the rest of this entry

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Michael Phelps diet consisted of eating 12,000 calories a day while he was training for the Olympic Games this past summer. He said he was still having a hard time keeping weight on because of all of the calories he burned during his workouts.

Check out this video below it is hilarious!

This is what would happen if the majority of us tried the Michael Phelps 12,000 calorie a day diet!

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With one holiday under your loosened belt, you’re gearing up for many more celebrations…and piles of seasonal comfort food. If you don’t mind, I’d like to be totally candid with you today.Sure, I could write you a ‘feel good’ article about cutting back a few calories and exercising a few minutes each day, but I’d rather be perfectly frank (and truly helpful).

Here’s the real deal: You abuse food.

That’s right. You’re overweight because you eat too much, and you eat too much because it brings immediate pleasure.

I am here to point out that this pleasure comes at high price…

The other side of comfort food: You’ve heard dishes being referred to as ‘comfort food’—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish. Read the rest of this entry

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Receive individualized nutrition advice from a known expert in nutrition!

Dr. Judy Siegel specializes in teaching people to eat properly for good health and weight management. Dr. Siegel has more than twenty years of experience with helping individuals resolve their questions and concerns about healthy eating and weight management. She counsels clients one-on-one at her private practice at The Exercise and Nutrition Counseling Center as well as her new online and phone coaching program that allows her to work with people outside of the immediate area.

Dr. Siegel’s Nutrition Programs are designed to help people who:

• Realize that nutrition is the missing link to living a healthier life.
• Feel chronically fatigued and routinely lack energy.
• Struggle with weight issues and dislike their body image.
• Routinely go “on” and “off” diets, only to regain the weight they lost.
• Have problems with emotional eating and often have eating binges that can seem out of control.
• Have a slow metabolism and feel like it’s impossible to lose weight.
• Have high cholesterol, diabetes, high blood pressure, or medical conditions.
• Are ready to invest in their health and future well being.

Individualized diet and exercise information is the basis of an effective weight loss program.  Problem solving is next, so that each person can use the new information.  Ongoing support and continued education is the third part of this program. Each client receives a notebook for storing handouts which spell out the new material. This approach with weekly counseling sessions is meant to lead to permanent lifestyle changes, taking weight off and KEEPING weight off.

Components of the nutrition program include: 

• The individual calorie goal is based on an estimate of total energy expenditure per day based on age, sex, height, and weight. A reduction of 500 kcal will result in a one pound weight loss each week. Exercise can add to this loss. 
• Body composition (% fat) is estimated, to project the goal weight based on lean body weight. Body mass index (BMI) is followed weekly to see progress.
• A daily journal is kept by each individual and analyzed to evaluate calorie intake, protein, carbohydrate, and fat grams. This is repeated weekly for teaching and problem solving.
• We will develop personalized meal plans and eating patterns to help increase your energy levels and encourage weight reduction. 
• Individual exercise programs are encouraged and progressed from your present levels of fitness.
• Weekly counseling sessions include weigh-in, nutrition and exercise Information, handouts, and problem-solving.

If you understand how food works for you, set up new habits, practice them for a lengthy period of time, weight loss is a slow, but steady process.  Maintenance is based on finding your own calorie expenditure and staying within it.

Schedule Your FREE Consultation Today!

If you live outside of the Central Connecticut area and are looking for a nutrition and exercise program, The Exercise and Nutrition Counseling Center does offer an Online Coaching Program were we will work with you over the phone and through email..  

Click Here to Learn more about our Online Coaching Program and how it can help you!

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