The Daily Weighing Dilemma: To Step on the Scale or Not?

Should you weigh yourself every day?

Is Daily Weighing Right for You? Understanding Your Perspective

Should you weigh yourself every day? It’s a question that has sparked debates among health enthusiasts and researchers for years. Recently, a study conducted at the University of Oxford delved into this very topic, shedding light on the various psychological aspects of daily weighing.

Let’s explore the findings and weigh the pros and cons.

Should you weigh yourself every day?

In this intriguing study, participants were tasked with a simple yet revealing routine: they had to weigh themselves each morning for eight consecutive weeks. However, the unique twist was that they were also required to “think aloud” during and after stepping on the scale, either by audio-recording their thoughts or jotting them down in a journal. The goal? To gain deeper insights into the participants’ mental processes regarding their daily weigh-ins.

The scientists behind this study meticulously analyzed the participants’ responses, and the results were illuminating.

Comparison Game vs. Action Planning

One of the key findings was that 90% of participants instinctively compared their current weight to a previous weight or a predetermined goal weight. This behavior highlights a prevalent trend among individuals who frequently weigh themselves—the constant pursuit of numerical validation.

Additionally, 58% of participants reflected on their daily decisions and actions that might have influenced their current weight. This introspective approach demonstrated an awareness of their behaviors, but it often lacked a concrete plan for improvement.

Shockingly, only 14% of participants made an action plan after their daily weigh-in, and a mere 6% developed a specific action plan. This stark contrast in percentages emphasizes that most individuals engage in passive reflection rather than proactive decision-making.

The Power of Specific Action Planning

Here’s the real revelation from this study: when the researchers tracked which behaviors actually facilitated weight loss, the only one that proved effective was specific action planning. In other words, those who devised concrete, actionable plans after stepping off the scale were the ones who saw tangible progress in their weight management journey.

So, what does specific action planning look like? After weighing yourself, you might ask questions like:

  • “How can I ensure that I eat slowly and mindfully today?”
  • “What type of vegetable can I include with each meal?”
  • “When exactly will I fit in my 15 minutes of intentional movement?”

By posing these specific questions, you transform your daily weigh-in into a strategic tool for success. Rather than meandering through the day with vague intentions of making better choices, you proactively create a roadmap towards your health goals.

The Individual Perspective: How Often Should I Weigh Myself?

It’s important to note that there’s no one-size-fits-all answer when it comes to daily weighing. For some, stepping on the scale every day can be an empowering ritual that provides feedback, motivation, and a sense of control over their health journey. However, for others, it can trigger anxiety, disappointment, and even shame, leading to a negative impact on mental well-being.

The key takeaway from this research is that you should consider your own experience and feelings about daily weighing. Ask yourself, “Is this helping—or hurting?” Remember that weighing yourself daily isn’t a requirement for successful weight management. Instead, it’s one of many tools you can use, provided you approach it with the right mindset and strategies.

Remember, the daily weighing dilemma isn’t a one-size-fits-all issue. The University of Oxford study highlights the importance of shifting from passive comparison to active, specific action planning after each weigh-in. Ultimately, the decision to weigh yourself every day should align with your goals, preferences, and mental well-being.

The scale can be a valuable ally on your health and nutrition journey, but only if you use it as a tool for empowerment and positive change.

References:
Frie K, Hartmann-Boyce J, Pilbeam C, Jebb S, Aveyard P. Analyzing self-regulatory behaviors in response to daily weighing: a think-aloud study with follow-up interviews. Psychol Health. 2020 Jan;35(1):16–35. [PMID: 31198059]

From Deprivation to Empowerment: Your Guide to a Healthy Eating Mindset Shift

Healthy Eating Mindset Shift

Moving From a Deprivation Mindset to a Decision Mindset: A Scientific Approach to Healthy Eating Mindset Shift

Our daily choices shape our experiences and energy levels in profound ways. What we consume plays a central role, impacting both our physical vitality and mental well-being. The journey to a healthier life starts with a fundamental truth: “Healthy Eating Mindset Shift.” This shift isn’t just about food; it’s about transforming your entire approach to nutrition.

Scientific studies reveal the direct link between our dietary choices and how we feel, think, and perform. If we eat clean, healthy foods full of energy, we’re going to feel full of energy, have clear thoughts, be productive and advance toward our goals. And the complete opposite is also true. If we eat garbage, we’re going to feel like garbage: sluggish, foggy thoughts, procrastinate and waste opportunities.

It can be a hard cycle to break. 

Let’s explore the science behind this phenomenon and discuss how shifting from a deprivation mindset to a decision mindset can significantly improve your dietary habits.

Your Environment Matters

If your kitchen is filled with tempting foods (whether they are yours or your kids), it can be… a real problem for goals. No matter how much willpower you have, it’s just natural to grab the most convenient and most tempting food options, especially when you’re tired, stressed, or ravenous.

Recent research in nutrition science has provided compelling evidence for the direct relationship between diet and cognitive function. A study published in the Journal of Nutritional Neuroscience found that individuals who consumed diets rich in fruits, vegetables, and whole grains experienced enhanced cognitive performance, including better memory and attention span. Conversely, diets high in processed foods, sugars, and unhealthy fats were associated with cognitive decline and increased risk of mental health disorders.

A little effort ahead of time can lead to substantially better choices in the moment. That’s why it’s helpful plan your indulgences with a proactive mindset rather than responding reactively.

You Choose: The Science Behind Dietary Choices

The more you clean up your diet with highly nutritious foods, the more your taste for junk fades. In other words, keep the junk out of the house.

Numerous scientific studies support the idea that our environment plays a crucial role in shaping our dietary choices. A study conducted by the Cornell Food and Brand Lab found that individuals are more likely to choose convenient and tempting food options when they are readily available. This tendency is exacerbated when we’re tired, stressed, or hungry, as shown in a study published in the journal “Appetite.”

But, this wonderful switch doesn’t happen until you shift away from a deprivation mindset to a decision mindset.

Think Differently: Breaking the Cycle of Unhealthy Thoughts

Transitioning from a deprivation mindset to a decision mindset is not just about restriction; it’s about empowerment. It’s your conscious decision to eat foods that make you feel better, look better and perform better. Own it.

So, instead of: “I can’t have that.”
Say: “I don’t want that.” “I don’t need that.” “I don’t eat that anymore.” or “I’ll have this instead (insert healthy alternative).”

Scientifically, this healthy eating mindset shift can be explained through the concept of self-determination theory. Research in this area has demonstrated that when individuals feel a sense of autonomy and choice in their behaviors, they are more likely to sustain positive changes. By making a conscious decision to eat foods that make you feel better, look better, and perform better, you are taking control of your health and well-being.

Embracing a Decision Mindset for Better Nutrition

Instead of labeling foods “good” and “bad,” reframe your thought process by identifying how these foods affect you. For example, let’s look at them as red, yellow, and green light foods.

Red light foods

Red light foods are those that present such a difficult challenge for you that they just aren’t worth the struggle.

Scientifically, red light foods can be those that don’t align with your health and fitness goals, are prone to overeating (a concept explored in the “Food Addiction” literature), or those to which you may have allergies or intolerances. Research has shown that avoiding trigger foods can be effective in managing weight and promoting healthier eating patterns.

Red light foods may not work for you because:

  • They don’t help you achieve your goals
  • They’re tempting to overeat
  • You’re allergic or intolerant to them
  • You really don’t like them
  • You’ve made the decision not to eat them anymore

Yellow light foods

These are foods that you can eat a little bit of, be satisfied and stop without being tempted to go overboard.

Studies have shown that practicing portion control and mindfulness when consuming such foods can help prevent overindulgence.

Green light foods

These are nutritious and make your body and mind feel full of energy. You can eat them normally, slowly, and in reasonable amounts.

Whole, unprocessed foods usually make up most of this list.

Making a Mindset Shift About Healthy Eating: Habit Formation

As with any habit, adopting a decision mindset towards food requires practice and consistency. And remember, habits are formed through repeated actions and reinforcement (not perfection). Research in habit formation suggests that it takes an average of 66 days to establish a new habit.

That’s why it’s essential to practice this mindset daily to make it a permanent part of your lifestyle.

Practice that mindset habit daily.

Incorporating a healthy eating mindset shift can be a transformative journey toward a healthier and happier you. However, we understand that embarking on this path alone can be challenging. That’s why we invite you to take the next step towards your health and wellness goals by signing up for Salus nutrition coaching.

As a certified nutrition expert with over 20 years in the industry, I am here to provide personalized guidance, support, and evidence-based strategies to help you make lasting changes in your diet and lifestyle. Don’t wait any longer; let me be your partner on this journey to better health.

 

Debunking Nutrition Myths

When it comes to food and fitness, how many false assumptions have you heard before?

Carbs are bad…fat will make us fat…if we do a gazillion sit-ups, we’ll get abs…to lose weight all we need to do is keep cutting calories, right?

Not quite.

In this exploration of common nutrition myths, we’re delving deep into the scientific evidence to debunk these misconceptions and shed light on the truth behind them.

Nutrition myths, meet your match! We’re breaking it down like a funky beat.

Brainwash be gone!

Myth 1: Carbs are bad for you.
Reality: Carbs are not “bad.”

Although low-carb diets do lead to rapid, short-term scale weight loss (spoiler alert: it’s mostly water weight), research shows that people who follow a low-carb diet end up gaining the weight back over time (and then some).

Carbohydrates are a vital energy source for our bodies. Numerous studies, including a comprehensive review published in the journal “Nutrients,” highlight the importance of carbohydrates in providing energy for our muscles and brain. The key is choosing complex carbohydrates like whole grains, fruits, and vegetables, which offer essential nutrients and fiber.

Feeling crushed from your last training session? Take a look at your nutrient timing around your workouts…specifically carbs.

Myth 2: Dietary fat causes weight gain.

Reality: Fat does not make you fat.

Not all fats are created equal. Research published in the “American Journal of Clinical Nutrition” shows that healthy fats like those found in avocados, nuts, and olive oil can actually support weight loss when included in a balanced diet. These fats can improve satiety, enhance nutrient absorption, and support overall health.

Sure, the nutrient: dietary fat, has more calories per gram (9 calories per gram) than carbohydrates and protein (4 calories per gram), but it isn’t to blame for your body fat. What is? Too much of anything, really. Too much sitting, too much snacking, even too much restriction.

It’s complicated. And it’s not a cookie cutter answer. Speaking of cookies…

Myth 3: Doing endless sit-ups will give you abs.
Reality: 10,000 sit ups a day will not give you abs.

Eat too many cookies and no amount of sit ups will show those abs if there’s too much body fat in the way.

While core exercises are essential for strength and stability, they alone won’t magically reveal your abdominal muscles. A study in the “Journal of Strength and Conditioning Research” emphasizes that spot reduction (losing fat from a specific area) through exercises like sit-ups is a myth. A comprehensive fitness regimen and a balanced diet are key to achieving visible abs.

So, check your cabinets first then go do a plank.

Myth 4: Weight loss is all about cutting calories.

Reality: It’s not as simple as calories in vs calories out. Quality matters, too.

Surprising to many, it’s not as simple as calories in vs calories out, especially when it comes to your energy, performance and health. Weight management is more complex than simply slashing calories. A study published in “The New England Journal of Medicine” found that the quality of the foods you eat matters just as much as the quantity. A balanced diet that prioritizes nutrient-dense foods can be more effective for long-term weight loss and overall health.

Focusing solely on calories may cause you to miss the bigger picture. You need a lot of macronutrients to stay alive: carbohydrates, protein and fat. These three macronutrients have different roles within your body, and deliver energy that our bodies use as fuel.

Many different factors will determine your % macro breakdown needs and timing (basic metabolism, genetics, hormones, sleep habits, stress levels, non-exercise activity: NEAT, and intentional physical activity and more.)

In the end, opt for nutrient dense foods that provide higher amounts of vitamins, minerals, and beneficial compounds per gram compared with less nutrient-dense foods.

Unlocking the Truth: Busting Common Nutrition Myths

I hope this exploration of nutrition myths has been enlightening and empowering for you.

Remember, knowledge is the key to making informed choices about your health and well-being. If you have more questions or are eager to embark on a personalized nutrition journey, I invite you to take the next step. Don’t hesitate to reach out with your inquiries or schedule a free consultation at www.salusnj.com/nutrition. Together, we can work towards a healthier, happier, and more informed you. Your journey to optimal health begins here.

 

Nikki Achieved Her Body Recomposition Goals

Body recomposition is probably one of the top goals I work on most with my clients. While that combination is very hard to achieve, it is absolutely POSSIBLE with consistency day in and day out.

Nutrition, sleep, hydration, exercise…they all need to be on point.

Body recomposition involves simultaneously decreasing body fat and increasing lean muscle mass to achieve a balanced and aesthetically pleasing physique. Not only that, but a higher muscle-to-fat ratio can help improve performance in the gym, boost metabolism and improve overall metabolic health.

It’s not easy, but it’s worth it…if that’s your goal.

Achieving Body Recomposition Goals

Nikki started Nutrition Coaching with the goal to “lose that last bit of fat and gain muscle at the same time.” Through consistency during her 12 weeks, she achieved her goals!

“Nutrition has given me the tools to push myself to think differently about how I react to, and overcome challenges I face with my weight loss journey. In the 12 weeks, the significant changes I made are how and when I plan my days/weeks by logging my food, tracking my workout routines, staying consistent, and utilizing the helpful knowledge from Coach Angela. Those changes have been the best tools to help me succeed.”

Body Recomposition in 12 Weeks

In just 12 weeks, she lost 6.5% body fat: losing close to 10 pounds of body fat and gaining 2 pounds of muscle.

She lost 2.25 inches around her navel and 2.5 inches around her hips.

And she’s not done.

Staying Motivated with Nutrition

“What keeps me motivated to keep going is seeing significant changes to my measurements, feeling confident, and the enormous support from my friends and family. Consistency, hard work and dedication are my keys to success.” ~Nikki Schumann

Transform Your Physique

By increasing muscle mass and reducing body fat, you can develop a body that is more efficient at burning calories and maintaining a healthy weight in the long run.

When working with my clients on their body recomposition goals, I take into consideration individual goals, preferences, and factors such as nutrient timing, food preferences, training goals, and recovery.

Ready to achieve your body recomposition goals and transform your physique?

Take the next step by working with our knowledgeable nutrition coaches who will provide the guidance and support you need. Unlock the power of proper nutrition and personalized strategies to optimize your body composition. Start your body recomposition journey today and become the best version of yourself!

 

Nutrition Challenge Rules

Welcome to the Salus Nutrition 60STRONG Challenge!

This is a 60-day challenge designed to focus on building healthy habits you can sustain for LIFE.

When is the Challenge

Start date: Monday, April 17

End date: Thursday, June 15 (just in time for the first day of summer)

How to Join

  1. Register with your gym: Salus or Andare and tell a friend!
  2. Download the App: Wodify Rise (Google Play Store / Apple Apps)
  3. Read the rules (below) and print out the food list to get prepared for week 1.

SLEEP 

  • 2 POINTS
  • Points apply to previous night’s sleep
  • Everyone’s sleep needs are different. State the time that leaves you feeling rested. Commit to getting that amount of sleep every night.
  • AND turn off all electronics 15 minutes before bedtime.
  • Refer to specific sleep recommendations for your age range. And find more sleeping tips and bedtime routine tips on our blog.

NUTRITION 

  • 2 POINTS
  • Follow a nutrition plan designed towards your goals. (ie: macros, paleo, etc)
  • This will be entered in the “food journal” section where you can snap a picture of your plate or write what you ate in the comments.
  • No alcohol, and no cheat meals!
  • Not sure which diet to follow? Eat only whole (unprocessed), nutrient-dense foods from the food list and follow portion guidelines.
  • Note: for youth, we want the focus to be on adding in nutrient-dense foods and using this as an opportunity to teach them about healthy replacements. For example, encourage them to try a new vegetable at dinner (level 1) or to replace their morning cereal with eggs and fruit.

 

EXERCISE

  • 2 POINTS
  • Train every day for at least 45 minutes.
  • Active recovery counts (ex: yoga, walking)
  • Can be broken up throughout the day.
  • Dedicate time in your schedule each week to make exercise and manage stress a priority. Remember, a little bit of activity goes a long way. Whether it’s a walk outside or a superset of pushups and sit ups, any exercise is better than no exercise. That’s why getting up and moving around is a big component of our challenge. 

HYDRATION

  • 2 POINTS
  • Drink 100 ounces of water every day. We know it seems like a lot, but keep in mind, athletes (YOU) can lose 1-2 percent of your body weight very quickly when you’re exercising intensely – and even more-so in a hot, humid environment.
  • Use this equation for a more exact measurement – helpful for smaller framed individuals.
  • ➡Estimate your precise fluid needs by using this calculation:
    Body weight in pounds divided by 2.2= Body weight in kg
    Body weight in kg x 30-40 mL of water
    If you prefer to work in ounces, take that number in mL and divide it by 29.5

RECOVERY (for mind and/or body)

  • 1 POINT
  • Recover the mind (ex: destress activity, meditate, pray) at least 10 minutes a day.
  • Implement stress-relieving techniques to take better care of your mind, body and spirit. This can be meditation, yoga, taking a bath, walking, organizing a messy area, talking to a friend, drawing, getting a massage, taking a nap, etc. Everyone is affected by stress differently, so try a variety of strategies to discover which ones are the most effective for you. 
  • And/or recover the body (ex: stretch, foam roll) at least 10 minutes a day.
  • Mobility, stretching, myofascial release, etc., can alleviate ‘everyday’ aches and pains as well as improve our body awareness & performance. 
  • Or a mix of both.

GET OUTSIDE

  • 1 POINT
  • Get active outside for at least 15 minutes every day.
  • Research shows that getting exposure to sunlight in the morning can help you sleep at night because it helps reset your body’s inner “sleep clock.”

PERSONAL DEVELOPMENT

  • 1 POINT
  • Read or listen to 10 minutes of nonfiction book – choose something that will motivate you to pursue your own goals.

PROGRESS PICTURES AND MEASUREMENTS

  • 1 POINT per week
  • Additionally, take a progress picture & measure weight every week (not every day).

BONUS

  • During the challenge, you’ll have the opportunity to earn BONUS points.
  • These are in-challenge rewards for healthy behaviors.

GETTING STARTED:

Choose your Home Gym

REGISTER on your desktop.

  • Click the REGISTER button in the top right corner on your desktop and follow the prompts. All fields must be complete to move on to the next page.
  • Define your Sleep time, Nutrition strategy and your “why”

Download WODIFY RISE on your mobile device.

  • You’ll record your points on the WODIFY RISE app, staying accountable with like-minded friends.
  • Climb the leaderboard as you build your streak and make daily progress.

Take it to another level with 3 months of Salus Nutrition Coaching.

  • Not sure what diet to follow? Need a more individualized approach? Save $67.50 when you sign up for the challenge and 3 months of Salus Nutrition Coaching at the same time.

Tell a friend.

  • Increase accountability by inviting friends and family to join you. They DO NOT have to be an Andare members to join.
  • “You’re the average of the five people spend the most time with”

Decide- Make a decision that your health is worth it and attack your goals head on!

Commit- Tell your friends and sign up for the challenge together for the ultimate level of accountability.

Attack- Join as an induvial or partner up with a friend. But, remember – everyone is on their own journey, so you have options! Choose a level for each goal and challenge yourself to make at least one positive change every day. They all add up!

IT’S THAT SIMPLE.

SALUS SIGN UP TODAY!

ANDARE SIGN UP TODAY!

Looking for Healthy Alternative to Your Favorite Recipes?

Check out these healthy meal makeovers that taste good, too at https://salusnj.com/faq/where-can-i-find-approved-recipes/ 

What is the Right Nutrition Strategy for Injury?

nutrition strategy for injury

The right nutrition strategy for injury can help speed along the recovery process.

This is important — but often ignored. Here are some key nutrition considerations to keep in mind if you get injured (which we hope you don’t!):

Calories

  • Energy needs will change. Typically, during acute injury repair, energy needs increase from baseline intake (BMR may increase by 15-20%).
  • Though, keep in mind that this may not be as much as what the athlete used to eat relative to training and competition.

Protein

  • Injured athletes need more. They should aim for 1.6-2.3g/kg, up from the usual 0.8 g/kg.
  • When increasing protein intake, the amino acid content should also be considered. In particular, the amount of leucine (“the anabolic trigger”), one of the keystones of protein synthesis, is important. Leucine is found in salmon, chickpeas, brown rice, eggs, nuts, beef.

Fats

  • A diet high in trans-fats, omega-6 rich vegetable oils, and saturated fat is pro-inflammatory (in other words, oils such as corn, sunflower, safflower, cottonseed, and soybean will worsen the inflammation).
  • On the other hand, a diet high in monounsaturated fats and omega-3 fats is anti-inflammatory (opt for fats found in foods such as olive oil, mixed nuts, avocados, flax oil, ground flax and other seeds).

Carbohydrates

  • Complex carbohydrates are important during recovery and should include adequate micronutrient intake from vegetables, fruits as well as minimally processed high-fiber sources like oats, quinoa, brown rice.
  • Simple carbohydrates from processed and refined sugars should be limited as they can increase inflammatory response.

Meal Timing

  • Studies show the value of nutrient timing in stimulating protein synthesis, reducing muscle damage, enhancing recovery, and improving body composition.
  • The timing of macronutrient ingestion throughout the day is particularly important, with special attention to nutrition before and after therapy sessions.

The Mind

  • Physical injury and mental health are closely linked. Several studies have shown that injured athletes with higher levels of stress, anxiety, and fear of reinjury are less likely to fully recover.
  • On the flip side, having a high athletic identity (I believe you are considered an athlete if you train on purpose) can motivate an athlete to commit fully to their rehabilitation and have been associated with improved outcomes.

Dealing with setbacks, like an injury can be difficult to overcome. But setbacks are a normal part of the process. It’s how we respond that makes all the difference in how we grow from there.

Do you have a nutrition strategy for injury if that time comes? Get the guidance you need to optimize your recovery process. Contact nutrition@salusnj.com to get the conversation started.

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

menopause nutrition

Menopause and Nutrition – Is It Still Possible to Improve Body Composition?

~20 lbs down in 6 months…let me tell you about my client!

 

She came to me feeling frustrated and hopeless.

“I don’t recognize the person in the mirror.”

 

Tired of trying methods that didn’t work in the long run – (Keto worked initially, but when she reintroduced foods, the weight returned) She often found herself snacking when she wasn’t really hungry because she wasn’t getting in the right balance of macronutrients.

 

She was worried about how to eat to support her stage in menopause but she felt stuck wondering what to do.

Sound familiar?

You’re not alone.

 

In the menopausal transition, lowering estrogen levels have been associated with loss of lean body mass (LBM) and increase in fat mass. Research shows that menopause is associated with increased prevalence of obesity, metabolic syndrome, cardiovascular disease, and osteoporosis.

Yes, It is Possible to Improve Body Composition Through Nutrition During Menopause

In just 6 months, my client didn’t just lose close to 20 pounds (over 8% body fat lost!) but she has drastically improved the quality of her life and her relationship with food, exercise, and her body.

 

That’s right – during menopause, she lost fat and maintained her muscle by making nutrition changes.

Best of all, she made this progress even through the holidays and she’s still crushing it. I couldn’t be happier for her!

 

Now, listen. She does the work and she does it consistently. She is open and honest when she’s struggling and we work through it with her. This is what she had to say:

“CrossFit Salus was the best way for me to get started and stay motivated. I make time for myself with walking, getting enough sleep, lifting moderately, eating with intention, eating healthy carbs and focusing on my why. I want this to be long term weight loss and to stay healthy and focused.
Angela helps keep me on track with weekly check ins, keeping me accountable and reassures me that I’m on the right track… even when I’m unsure.”

All it takes is the decision to change and show up for yourself for once. It’s time to ditch the dieting mindset and embrace a mindset and lifestyle change.

 

For good.

Menopause Nutrition Considerations

Luckily, the foods you eat have the opportunity to make a significant difference on your body composition and symptoms. Here are a few general recommendations:

Clean it up.

Take time to read labels, avoiding saturated fats, trans fats and sugars. Or better yet, eat more foods that don’t have a label.

Add bulk.

Include high-fiber foods to help you feel fuller longer and vegetables to boost micronutrient consumption.  Aim to have at least 1 1/2 cups of fruit and 2 cups of vegetables each day.

Protein.

Ageing increases dietary protein requirements because skeletal muscles reduce their capacity of activating protein synthesis in response to anabolic stimuli, possibly due to insulin resistance. In fact, some studies show that higher protein intake is associated with higher lean body mass in postmenopausal women.

 

The suggested amount? 1.2 g/kg body weight – that’s up from the recommended (minimum) of 0.8g/kg.

Sound like what you need? I can help.

Send me a message at nutrition@salusnj.com and I’d be happy to chat with you about where you are currently, where you’ve been, where you want to go, and how I can help you put the pieces together.
www.salusnj.com/nutrition

 

Can I lose body fat and maintain muscle at the same time?

A common question I get asked is,

“Can I lose body fat and maintain (or gain) muscle at the same time?“

My answer is always,

“Yes, but it’s not easy and will require consistency on a lot more than just your macros. Sleep, stress management, exercise & hydration matter just as much (if not more) than how much you eat, what you eat and when you eat.”

The basics aren’t always easy, obvious, or sexy

For instance, guess how many Americans meet the following five criteria?

  • Don’t smoke.
  • Get regular physical activity.
  • Drink no alcohol or only moderate amounts.
  • Maintain a healthy body weight.
  • Get enough sleep.

Only about 6% of Americans are doing this simple five-part combination of basic healthy lifestyle tasks* — never mind all the other stuff like eating enough protein, having a healthy mindset, building supportive relationships, and so forth.

Foundational Means Essential

Mastering the basics and doing them consistently is almost always enough for optimal fitness, health, body composition, performance, and life balance.

At Salus Nutrition, we help our clients change by helping them succeed.

Success Breeds Success

Hear what our clients have to say.

Meet Amanda

“Since being down more than 6% body fat and gaining more than 7lbs of muscle…..gymnastic movements feel better, more PR’s have been coming in left & right for me lately, and the confidence I have with myself both inside the gym and outside of the gym is next level. I’m SO happy I decided to invest in myself and finally commit to my health– it’s been 100% worth it!” ~Amanda O’Grady

Meet Chris

Chris Petrosino from Andare Fitness Company didn’t just lose 30 pounds in 24 weeks… he lost 30 pounds without sacrificing any precious muscle – that’s NOT easy to do. Dropped 8.5% body fat and lost over 4 inches around his navel. Here’s what he had to say:

“Angela is an amazing coach and motivator. She keeps you accountable and the weekly check ins are a huge reason I was able to stay on track. No matter what my week’s plans or obstacles incorporated she could tell me exactly how to tweak what I was eating or even when I should eat.

By far the most success I’ve had with a nutritional coach!!

I will recommend her to anyone interested in wanting a nutritional coach. Since dropping over 30 pounds (my journey is still ongoing) my movement and flexibility have improved so much. I cannot thank Angela enough!!!“~Chris

Meet John

John started Nutrition Coaching in October 2022 with the goal to gain control of his nutrition and form good habits with consistency. Since then he has lost over 5% body fat and even increased lean body mass. And we’re just getting started!

“Coaching with Angela has changed so many aspects of my life. I only ever imagined looking, feeling, and doing the things I do now. I learned what works for my body and increased my strength and capabilities dramatically through her guidance in just a short time and it’s only the beginning.

She takes things one step at a time to ensure true progress, even if you struggle, consistency is key and you’ll make massive changes. My physical health is carried out into my mental health and positivity in my everyday life. So happy with my progress.” ~Josh V

Meet Angelica

Her story is unique to her but can be a common story for someone just starting out with resistance training and fitting in adequate protein intake.

In our first 12 weeks together, Angelica’s weight on the scale increased 5 pounds. Sure, that can seem very frustrating.

But she was patient and trusted the process, sticking to it.

Though the scale initially went up, the body composition measurements provided a more clear picture as to what is really going on. At week 12, her body comp showed that she LOST 4% body fat (losing over 5 pounds of fat) and gained over 11 pounds of muscle! I asked Angelica what she changed over the 12 weeks:

“In 3 months, I focused on bettering my diet by adding more protein, getting in some form of exercise 6 times a week, and sleeping a normal amount of hours per night. Though this was tough, it really paid off! I’ve gained such a significant amount of muscle that it’s made me more confident in my sport (Roller Derby) and my everyday abilities. I feel super strong and able to take on the world.”

Meet Adrianna

Adrianna decided to start Nutrition coaching perhaps at one of the hardest times of the year…right before the holidays. Her goals? Give herself the best chance possible for her upcoming competition, increase energy and strength.

Over 12 weeks (and through Thanksgiving, Christmas and New Year), she didn’t just smash some PRs on the platform, but she also lost over 4% body fat (losing 7 pounds of fat and gaining close to 6 pounds of muscle).

“I am in awe of how much my body changed during the time I spent with Angela. Though my weight did not change that much, my body was changing – I even fit into one pair of jeans that I had stopped wearing previously. I also saw gains on the platform. Squat and snatch PRs went up almost weekly, and I felt that my body was able to withstand and recover for the next session with ease. My sleep also improved significantly. I now fall asleep shortly after getting in bed, and I wake up well rested and refreshed.

I learned a lot during this time – and surprised to see how little protein I was eating before. Tracking my meals was eye-opening and meeting my daily protein goals became my top priority. This in turn led to less snacking and less mindless grazing between meals, which also means that my sugar levels are consistent throughout the day. I no longer suffer the 3 PM slump. I honed in my meal prep strategies to guarantee good choices for work lunches and emergency snacks. I don’t think I’ll ever go back to not planning weekly meals. How I made it this far in life winging it is a mystery.

I also did this during Thanksgiving and the winter holidays. I indulged in my favorite foods responsibly, and had a plan for what to eat and how much going into the celebrations. I don’t feel like I missed anything or that I was denying myself. I learned to focus on managing the nutrition my body needs to perform on the platform and that’s the most important lesson.”

*Liu Y, Croft JB, Wheaton AG, Kanny D, Cunningham TJ, Lu H, et al. Clustering of five health-related behaviors for chronic disease prevention among adults, United States, 2013. Prev Chronic Dis. 2016 May 26;13:E70.

Holiday Survival Guide Nutrition Tips

Thanksgiving meals (turkeys made of butter), holiday decorating, epic meals, parties and special traditions… year-end routine disruptors can make skipped workouts, overeating, and weight gain feel inevitable.
Good news: Holiday nutrition doesn’t have to be a disaster.
Look through the tips below to help you eat and move more intentionally during the holiday season. I promise you’ll be feeling strong, confident, and in control no matter how frenzied your days may be.
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​​Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃１​:​

Eat slowly and to “satisfied” instead of “stuffed”
The most effective (and sanity-preserving) tool for holiday eating may also be the simplest one:
Eat slowly. (And stop at “satisfied”, instead of “stuffed”).

This strategy helps you avoid overeating for two main reasons:

Ｐｈｙｓｉｏｌｏｇｉｃａｌ
It takes 15-20 min for your digestive system to let your brain know that you’re satisfied. Slowing down a meal allows that to happen before you overeat.

Ｐｓｙｃｈｏｌｏｇｉｃａｌ
When you slow down, “sense into”, and savor your food, you feel content with much less. This means you’ll eat less but enjoy what you’ve eaten more.
Indeed, when eating slowly (and stopping at “satisfied” instead of “stuffed”) you can try all the delicious foods on Grandma’s buffet without guilt or “working it off later.”
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Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃２:
Sneak in quick, effective workouts over the holiday season
​
​It’s one of the most common patterns we see among our Nutrition Coaching clients: People who want to get (and/or stay) fit will exercise diligently for months, only to get derailed by the holidays and “fall off the wagon” and get stuck off the wagon.

​Instead of feeling overwhelmed by the thought of an hour-long workout (or even a half hour), do 10 minutes here…10 minutes there, etc. It WILL add up!

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Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃３:
​Eat well on the go.​
​The end of the year has most of us bouncing around among errands, tasks, and special traditions – much more than usual.

When you’re on the go, it can feel like navigating a nutritional minefield: Hunger signals overpowering, junk food everywhere, little time to sit down and eat your veggies​ or protein​.

Challenging, of course, but not impossible.
With smart strategies you can eat well on the go no matter where life takes you.​
  • ​Planning to be on the go for several hours? Eat something satisfying first so you don’t find yourself hungry and reaching for junk.
  • Pack a mini meal. Consider a soft cooler bag and ice pack for perishables
  • Aim for better, not perfect. ​ This helps you avoid the f*ck it mentality. Sometimes a convenience store is your only option. No big deal. Look for fresh fruits, greek yogurt, hard boiled eggs, jerky, edamame, string cheese, oat based bars, hummus, mixed nuts
  • Remember, hunger is NOT an emergency. It’s OK to feel hungry for a couple of hours if you don’t like your food options.
  • Think ahead and check your head. Decide whether you’ll stick to your healthy habits or take a temporary detour. Either way is fine as long as it’s a conscious choice.

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​​​Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃​４

Your hand: The best portion control guide​
​Want to get through the holidays without losing strength? Without gaining extra weight and body fat? That’s all possible.

Sure, it’ll feel difficult with all that calorie-dense food in front of you. But your health can survive another year of ​mom’s mostly-butter mashed potatoes and Aunt Marie’s pumpkin bourbon cheesecake if you just eat slowly and pay attention to portions.

No, no… not calorie counting. That’s often annoying, impractical, and inaccurate, especially at Christmas dinner. So try our “hand measure” system instead.​
​Protein

Females: 1 palm (~ 20-30g of protein)
Males: 2 palms (~ 40-60g of protein)

Carbohydrates
Females: 1 cupped hand (~ 20-30g of carbs)
Males: 2 cupped hands (~ 40-60g of carbs)

Fat
Females: 1 thumb (~ 7-12g of fats)
Males: 2 thumbs ( ~ 15-25g of fat)

Vegetables
Females: 1 fist

Males: 2 fists​
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​​​Ｈｏｌｉｄａｙ Ｓｕｒｖｉｖａｌ Tip ＃５
​Prep your veggies
​Another effective strategy to avoid gaining weight and body fat during the holidays? Eat lots and lots of veggies. They’re water-dense, calorie-sparse, and full of the nutrients you need to keep your energy and mood up for holiday party #17.

The only problem? ​Veggies tend to get a bad rap – especially compared to ultra-palatable holiday food.

The challenge?
  • Choose a veggie that you’ve avoided in the past (or have been afraid to try). Research actually shows that vegetable distaste is REDUCED with exposure. It can take 3-4 tries to start liking something you originally didn’t at first.

Try spicing things up. Literally. Play around with different spices (pepper, ginger), sour flavors (like lemon), salty (like mustard).

And experiment with different cooking methods. Don’t like steamed asparagus (neither do I), try tossing them in the oven instead!

Want help becoming the healthiest, fittest, strongest version of YOU (even during the holidays)? Set up a free consultation call at www.salusnj.com/nutrition.
This is your chance to change your body, change your mind...and change your life.

Eating Out and Staying In Control

eating out

Eating Out and Staying In Control

Once you’ve made the decision to eat clean, dining out can be a minefield, and can often stir up some anxiety. In attempt to help you from freaking out when you’re eating out, I’ve outlined some simple tips below. Try it at your next business lunch, family celebration or date night.

Ready? Let’s Order.

Eating Out: Navigating Restaurant Emotions

First, accept that you just might be considered “that person.” You know, that one who asks all the questions about the menu, make some substitutions and still might have to send something back.

Yup, that might be you.

If you’ve made a commitment to make smarter choices about what you’re eating, you need to do some due diligence. So, instead of sitting back and feeling self-conscious about your new lifestyle, own that shit.
Hopefully you’ve already had the conversation with those you’re dining with, but if you haven’t, let them ask you some questions and answer in a positive light (saying things like “I choose to have xyz” rather than, “I can’t have xyz”).

Also, instead of judging what they choose to order, lead by example.
So, before you start listing off your questions and substitutions, let your server know that you have a few special requests but you’re willing to wait patiently for the changes and that you really appreciate their help. The more they feel your appreciation, the more they’ll show you the same courtesy.

Do Your Research Before You Go

If you know where you’re going ahead of time, do your homework about the menu. Browse through their online menu and take note of any table-temptations (like warm bread or chips and salsa) so you can be mentally prepared. These temptations can also be avoided by my eating something little before you go so you’re not hangry while you’re waiting for your food.

If you have more time, call the restaurant and ask about the oils they use for cooking. This can help you decide which meals have the red light. If you’re on a roll and have their attention, why not ask about how their ingredients are sourced. Do they use a local farmer or a distributor? What about their meats – are they organic or conventionally farmed? If you’re headed to a restaurant that features local or organic, they’re going to be more than happy to share that information with you.

Once you pick a few items on the menu that look promising, take a look at their nutritional value. My Fitness Pal has a decent database to help you navigate eating out. You can either choose by GPS location or search the restaurant name.

Pick Your Protein First

When you find a grass-fed burger or organic, free-range chicken, it’s time to celebrate and bookmark that restaurant as a favorite. But, when you’re eating out, you’re going to find that most restaurants use conventionally-sourced (factory-farmed) meat. In that case, use this as a guide to help you navigate your choices.

  • Your best bet is to choose steamed or grilled fish or lean cuts of red meat. Aim for as lean as possible to avoid fat-stored toxins consumed by factory-farmed animals.
  • Your next best choice is going to be grilled chicken without the skin or a no-bun-burger or even eggs (depending on the oil used). Often, you’ll have no choice but to be at the mercy of vegetable oils. Even high-end restaurants cook with it. Learn to navigate smarter options that require no oil (or less of it), and you’ll set yourself up for success.
  • Finally, the avoid at all costs protein choice when eating out: factory-farmed pork in any form (this includes bacon, sausage, hot dogs), anything skin-on, fried or swimming in sauce.

Be Meticulous

Don’t be embarrassed to take an extra few minutes to read over the menu, if you didn’t have a chance to do it beforehand. Ask questions about the cooking methods before you choose your meal.

  • When possible choose grilled or steamed foods. These will be your safest choice.
  • Sauteed dishes are cooked in fat (and most restaurants cook their vegetables this way). Ask for them to be steamed and served undressed.
  • Roasted might sound like a good choice, they’re just cooked in an oven, right? Wrong. These dishes are usually blasted with fat (not the good kind) to keep them from drying out.
  • Fried. No chance. Moving on….

Focus on What You CAN Control (not what you can’t)

Eating out doesn’t have to be stressful, but it takes a little more work.

Progress, not perfection. That’s our mantra right now.

Do what you can to make the smartest choice and keep your meal compliant. And, even if you can’t control the menu, you can control your portions. Use your hand a guide to help you from going overboard.

Then, it’s time to enjoy your company. Remember to also show your appreciation with a tip for your server, too.

 

If you have any questions about your individual needs, set up a free 15-minute consultation to learn more about our one-on-one nutrition health coaching with Angela.