Introducing Wellness Nutrition Concepts and Seven Easy Steps to A New Healthy You (FREE Digital Download)

Hello and Welcome to Wellness Nutrition Concepts, LLC. Wellness Nutrition Concepts (WNC), LLC is a nutrition, fitness and wellness counseling private practice business.

Wellness Nutrition Concepts helps educate and empower busy adults who struggle with feeling stressed and never have enough time to do the things they want. We want you to LOOK and FEEL better by making BETTER FOOD CHOICES and BALANCING YOUR LIFESTYLE, so you can be ENERGETIC and HEALTHY for yourself and your family and live a HAPPIER, STRESS-FREE LIFE.

Ashvini Mashru, MA, RD, LDN is the owner and founder of Wellness Nutrition Concepts, LLC. She is a Registered Dietitian, ACE-Certified Personal Trainer and a Wellcoaches -Wellness Coach. She has successfully helped several adults reach their health and wellness goals.

Ashvini holds a Master’s degree in Nutrition from Immaculata University, Immaculata, Pennsylvania and also completed a dietetic internship. She is an accredited member of the Academy of Nutrition and Dietetics, Philadelphia and Pennsylvania Dietetic Associations and a member of various dietetic practice groups. She also completed her Certificate of Training in Adult Weight Management from Commission on Dietetic Registration. She is an ACE- Certified Personal Trainer and a Wellcoaches- Wellness Coach and specializes in weight loss and weight management.

Through her Wellness Nutrition Concepts business, Ashvini provides customized health and lifestyle solutions to discover a way to nourish yourself and your body that specifically works for you. She employs a comprehensive approach to health and wellness. She will work with you to discover how different parts of your life affect your health. She will not give you a list of “good foods” and “bad foods”. Instead, you will learn to empower yourself to create a happy and healthy lifestyle that fits your needs, one that is flexible, fun and rewarding!

She will work with her clients to reach their health goals such as:

• Achieving and maintaining optimal weight;
• Understanding and reducing food cravings;
• Increasing sleep and maximizing energy and exercise ;
• Feeling great in your body;
• Discovering the confidence to create the life you want.
• She invites you to discover a NEW, HAPPY, HEALTHY and FUN you!!!!

Ashvini offers following services:

• One on One Nutrition Counseling
• Weight Loss and Weight Management Services
• Metabolic Testing
• Pantry Makeovers and Grocery Store Tours
• Wellness Coaching
• Family Health and Wellness

Ashvini’s GIFT for Chester County Moms.com Readers:
Download your FREE tips “ 7 Easy Steps to A New Healthy You” from her website
Complimentary Monthly Newsletter Service, a great way to receive tips on health and wellness
Complimentary 30 minute consultation, sign –up on her website.

If you find yourself struggling and ready to take control of your life and your health, please contact Ashvini at 610- 648-6260 or schedule a 30 minute complimentary consultation on her website www.wellnessnutritionconcepts.com or email her at ash@wellnessnutritionconcepts.com

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Wednesday Wellness: 25 Twitterific Nutrition Tips

This healthy post about nutrition was provided by The Chester County Hospital and Health System. To learn more about the Hospital’s Nutrition and Weight Management Programs, visit us online at ChesterCountyHospital.org.

These tips have also been featured by The Chester County Hospital on Twitter trending as #NutritionMonth. Share your own nutrition tips with us on Twitter : @cchosp.

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When you think of a “celebration,” you naturally think of the food and treats and goodies you will prepare. Celebrations are such joyous occasions, and a time when we typically relax our healthy eating “rules.” With food as a central feature of our lives … how do you celebrate “Nutrition Month,” which is all about food and treats and goodies, but not necessarily about over-indulging in them?

March is National Nutrition Month! According to the Academy of Nutrition and Dietetics, it is “designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.”

So, we present to you a celebration of ideas about food and treats and goodies! Here are 25 ways (written in Twitter’s signature 140 characters or less style) to incorporate healthier eating into your routine.

1. Most fad diets focus on initial weight loss, providing little ideas on extended weight maintenance, which is more important.
2. While healthy good choices are key, it’s also important to eat the right amount of food. (Source: Everydayhealth.com)
3. Can the Soda! Soda, sweetened teas, juice and other drinks can easily add 1000+ calories per day and impact body weight.
4. Experts now believe that a lifetime of overeating sugar can make skill dull and wrinkled. (Source: Prevention Magazine)
5. To lose weight you need to eat less calories. Decreasing by 500-1000 calories/day could result in a loss of 1-2 lbs/week.
6. No time for a sit-down b-fast? Grab a whole-wheat mini-bagel w/peanut butter, hard-boiled egg, or a serving of cereal TO GO.
7. A fruit smoothie made with fresh or frozen fruit and fat-free yogurt is a great snack alternative.
8. Breakfast eaters have higher test scores, more creativity, greater attention spans & better problem solving than skippers!
9. Read the labels before you buy. Avoid foods that have some form of sugar or sweetener listed in the top three ingredients.
10. Serve the proper portion and don’t go back for seconds so quickly. Wait several minutes to decide if you are really hungry.
11. Avoid diet traps! Pass on bread, drink water, get a to-go bag first & eat healthy portions.
12. Treat treats as treats! Nothing wrong with eating dessert on special occasions. Every day is not a special occasion.
13. Save time + calories for snacks! Pre-portion your favorite fruits in snack bags at the start of the week. Just grab and go!
14. Do all your eating at a table, so you pay attention to what you are eating and how much you consume.
15. Keep it simple! Avoid eating food products containing ingredients that third graders cannot pronounce!
16. Going to the grocery store can be stressful on your healthy-eating plan. To make it easier, make a shopping list and stick to it.
17. At the food store, avoid impulse purchases. Start shopping at the outside aisle to avoid costly pre-packaged and processed foods.
18. Don’t food shop when you’re hungry. Check nutrition labels to choose items containing the lowest amounts of fat and sodium.
19. Healthy eating may budget friendly. Fruits/veggies can be less $ than some sweet/salty snacks. More nutrients for less $.
20. “Breakfast like a king; lunch like a prince; dinner like a pauper!” Front-load your meals in the AM can result in less calories thru the day.
21. Avoid saturated fat! Food labels can tell you how much saturated fat is in a product. The recommended level is < 3 grams/serving.
22. Studies show that eating breakfast within 1-2 hours of waking up actually increases the rate at which you burn calories throughout the day.
23. Spend as much time enjoying your meal as it took to prepare it. Honor the Cook for the care put into the meal by slowing down to savor it.
24. Chinese Proverb: “Eating what stands on 1 leg is better than eating what stands on 2 legs, which is better than eating what stands on 4 legs.”
25. _________________________________________________

Give us tip #25! Leave a comment on the blog, the Hospital’s Facebook page or its Twitter feed to share nutrition tips that you’ve adopted into your life.

Healthy Game Day Tips and More from Leading Nutritionist

This article comes to us from a leading nutritionist, Rachel Berman, RD, CSR, CD/N, the Director of Nutrition for CalorieCount.com (a healthy-living website with more than three million members)

Healthy Game Day Swaps

Besides watching the game and enjoying the commercials, Super Bowl snacking is a one of the main attractions of game day. In fact, Americans consume more calories during the Super Bowl than nearly any other day during the year – second only to Thanksgiving!

We all know the major culprits. One serving of nachos can add up to more than 550 calories and 30 grams of fat, while a serving of chicken wings packs in 440 calories and 26 grams of fat. So, instead of mindlessly eating your way through a Super Bowl celebration, try utilizing the following tips:

To save on saturated fat:

Add more beans instead of meat to a chili recipe, look for reduced-fat cheese for nachos, and swap Greek yogurt for sour cream when making dips and spreads
Make a healthier version of chicken wings by baking chicken tenders that are lightly seasoned with your favorite spices – and serve reduced fat blue cheese.

To save on refined carbohydrates in lieu of chips:

Serve a big crudite platter with interesting veggies like artichoke hearts, radishes, mushrooms, grilled asparagus, and jicama and pair with hummus or salsa.
Make a healthier version of chips by slicing whole-wheat pitas into wedges and then lightly toasting these in the oven

To save excess calories:

Beer, even light beer, can pack on the calories. It can also lead to mindless munching. Keep track of how much you drink and steer clear of any specialty cocktails prepared with juice or soda.
When it’s time for kick-off, relax and enjoy the celebration – but keep an eye on portion size and make a plate of food when hungry instead of grazing throughout the day.

Plus, check out CalorieCount.com for great game-day recipes, such as:

Mango Salsa (41 calories, 0g fat)
Tomato & Basil Pita Pizzas (199 calories, 2g fat)
Cucumber Dip (5 calories, 0g fat)
Taco Cups (137 calories, 2g fat)
Rosemary Cheese Biscuits (131 calories, 5g fat)
Oven-Fried Onion Rings (79 calories, 4g fat)
Chicken Taquitos (159 calories, 5g fat)
Broiled Buffalo Chicken (218 calories, 8g fat)

Additional Story Concepts

Really Reading the Packaging

Understanding nutrition facts can be confusing. In fact, according to a Nielson report released today, 59 percent of consumers around the world have difficulty understanding nutritional labels on food packaging. In addition, the packaging on many of so-called “healthy” products can be even more misleading. Rachel can discuss what key items to identify when reading nutrition labels – and can also share tips for what misleading marketing language to look out for when shopping.

For Example: Not all granola bars are created equal! Be weary of granola bars that are low in fat as sometimes these may actually be higher in sugar – and might not be the healthiest option.

National Grapefruit Month (February)

Not that we need an excuse to enjoy grapefruit – especially as it’s packed with nutrients antioxidants – but February is National Grapefruit Month. Rachel can provide the complete nutritional breakdown for this super-healthy fruit and share recipes and tips for ways to enjoy grapefruit at any meal.

For Example: Grapefruits are not just a breakfast item – they are an excellent accompaniment to a variety of dishes like an Avocado and Grapefruit salad.

American Heart Month (February)

Heart disease is the number one cause of death in the United States. American Heart Month opens the door for discussions about heart health, diseases that put your heart at risk – and things we can all do to improve the heart’s health. Rachel can share expert advice specific foods, exercises and lifestyle choices to improve heart health.

For Example: Choose proteins that are low in saturated fat and avoid eating red meat (or save it for a special treat) and get creative with meals – try serving these ginger-honey glazed barbecued chicken breasts on whole-wheat rolls for a satisfying and heart-healthy BBQ option.

Kid-Friendly Family Eating

Eating healthy while maintaining a busy schedule is tricky enough – but if you have a few picky-eaters in the family (whether it be kids or spouses) preparing regular, wholesome meals can be even more difficult. Rachel can provide suggestions for ways to engage the entire family in healthy eating, tips for how to “sneak” nutrition into kid-friendly foods and recipes for quick and delicious family meals.

For Example: To keep everyone happy, try “sneaking in” fruits and veggies to your meals – toss chopped or dried fruit into chicken, tuna and turkey salads and add chopped-up vegetables (or frozen spinach) to sauces.

Bio: Rachel Berman

Rachel Berman, RD, CSR, CD/N is the Director of Nutrition for Calorie Count, a free health and wellness website with over 3 million members. Rachel provides users with practical science-based information related to nutrition, weight loss and health.

Rachel has worked with various patient populations in the clinical setting for almost a decade. Most recently she was the dietitian for Columbia University’s Eating Disorder Day Program where she planned meals and provided nutritional counseling to individuals. In addition, Rachel is active in social media to promote credible health information on the internet.

Rachel is a member of the American Dietitian Association and is Board Certified in Renal Nutrition. She received her Bachelor’s degree in Nutritional Sciences from Cornell University and conducted her dietetic internship at North Shore LIJ Health System in Long Island, New York.

Shannon’s Slimdown with Dragon Gym: What a Difference a Week Makes

I am so excited to tell you that I finally, after a couple of not so great weeks, had a FANTASTIC week of training at Dragon Gym last week for several different reasons!

First and foremost, I made it to the gym 4 times last week for 3 training sessions and also for 1 O.T.A. (Outside of Training Assignment). It felt great to be in the gym and working hard that regularly and it felt especially great that I didn’t let any scheduling issues or headaches get in the way of prioritizing my training.

Secondly, I was talking to Steve about how my food journaling, and therefore my accountability, had gone completely out the window during those 2 or 3 really bad migraine weeks. He asked me to set up a separate weekly meeting with him (that he later referred to as our War Meeting, which I loved!) where we would review my food intake and take note of what was working well and strategize about how we could change the things that aren’t working well.

I love that a challenge or struggle is presented to Steve and he always comes up with a way to address it head on. I am having major issues with my food journaling, and he is dedicating extra time and energy to me each week to help me succeed. I really appreciate the supreme customer service that I get at Dragon Gym and the feeling that your health and wellness really do MATTER to the team there.

On Friday, Steve and I had our first War Meeting and he gave me some great strategies to start thinking about. The best tip he gave me was to download the My Fitness Pal app on my iPhone (if you don’t have an iPhone, you can use their website). In addition to using my food journal to record the food I am eating and the time of day I am eating it, Steve also wanted to see the amount of calories I am consuming and My Fitness Pal is a very easy tool to use to help me track that.

I think that linking the food journaling with the calorie counting is just the thing I needed to understand the consequences of my eating patterns more clearly. So far this week, my eating has been good …. but we’ll talk about that more in next week’s post.

I left the gym last week feeling a 180 degree difference from the week before. I left feeling so excited that I got all of my workouts in, that all of my workouts were really good and productive, that I had gotten some new perspective on things from Steve, and also had some things to look forward to tackling.

The best part of this experience so far besides the vast improvements in my strength, coordination, balance, etc.? The ability to take a step back and believe in myself the way Steve and the team at Dragon Gym believe in everyone that is part of the family there. This has been a mental challenge as much as a physical challenge, and I am confident that the only reason that I am succeeding this time is because of the support and the methodology that Dragon Gym applies.

Wait ’till next week when I tell you what’s going on this week. It’s awesome!

Until the next Shannon’s Slimdown, have a healthful week!

*Disclosure: Dragon Gym has provided personal training services and gym membership to me in order to do this project. No compensation was received for this post, and as always, all opinions are strictly my own.

~Shannon

Fitness-Friendly Snacks

If you’re anything like me, you find it really hard to find nutritious snacks to keep you feeling full throughout the day, especially on those days when you get a really great workout in. Regular snacking is vital to a healthy and active lifestyle. Fitness-friendly snacks should be quick, delicious, and balanced to satisfy your exercise and nutrition needs (as well as your hectic schedule). Active women should aim for snacks in the 100- to 200-calorie range (active men may need a bit more) and keep in mind, you may need to eat up to two snacks a day between meals to keep your energy levels steady all day long. Here are some healthy snack ideas that might help.
1. Fruit and Yogurt -Fresh fruit provides carbohydrates for quick energy. Pineapple, orange, and kiwi fruit are packed with vitamin C, a powerful nutrient for joints and connective tissue that also boasts antioxidant properties. Yogurt and almonds add protein and healthy fat to make this fruit salad super satisfying. Enjoy for a mid-day snack a few hours before your afternoon workout.
2. Savory Snack Dip – Hummus delivers a winning combo of protein and healthy fat from beans and tahini (ground sesame seeds). Chickpeas are full of fiber, iron, and many B vitamins, including folate for proper cell formation. Make a large batch of hummus early in the week and enjoy with nutrient-rich fresh veggies or fiber-filled whole grain pita chips for dipping.
3. High-Energy Muffins – These quick-and-easy muffins make a guilt-free sweet treat. Peanut butter replaces some of the regular butter for a muffin with more heart-healthy unsaturated fat. Peanut butter gives you long-lasting energy to sustain a gym workout or yoga class. Make a batch and freeze them. Grab one from the freezer in the morning and it will defrost in time for an afternoon snack.
4. Fresh and Light Salad – A simple salad makes a perfect mini-meal. Green beans are low in calories (1 cup contains only 35) and navy beans are a good source of magnesium for muscle building and bone health. Vitamins C and A from fresh vegetables and a sprinkle of calcium-rich cheese add up to a tasty and nutritious snack that won’t leave you searching for the nearest vending machine.
5. Nutrient-Packed Eggs – One 72-calorie egg contains just 1.6 grams of saturated fat and a multitude of nutrients: vitamins A and B12, and the antioxidant lutein, which nourishes the eyes and skin. Many of these nutrients are found in the egg yolk, so eat both yolks and whites to take advantage of all the health benefits. Eggs got a bad rap for relatively high cholesterol levels, but new research shows they can be part of a healthy diet when consumed in moderation. In this recipe, sun-dried tomatoes, capers, and herbs add tons of flavor without many extra calories.
6. Portable Snack Mix – Why spend extra money on packaged snack mixes when you can make your own? This mix of cereal, pretzels, crackers, and spices is chock full of energy-boosting carbohydrates. Experiment with different spices to create your own signature flavors. Have a few handfuls along with a piece of fruit before a workout, or pair up with a protein-rich string cheese after a workout.
7. A Snack You Can Sip – This light and fresh tomato soup can be enjoyed hot or cold for a delicious and hydrating snack. All fluids contribute to hydration―even soup! Tomatoes are a very good source of fiber, vitamins A and C, and potassium, an electrolyte founds in many sports drinks because it helps your body maintain correct fluid balance and aids in preventing muscle cramps. Cooked tomatoes contain especially high levels of the antioxidant lycopene.

This information was obtained from http://www.cookinglight.com/healthy-living/fitness/fitness-friendly-snacks-00400000046459/page11.html