Health And Wellness During Summer Vacation

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Summer vacation is the time to kick-back and rewind!

But if you are trying to eat healthy and maintain or lose weight, it can be challenging! Travelers will find that maintaining a healthy diet while vacationing can leave you with questions about what to eat in order to maintain your healthy lifestyle, as well as trying to incorporate exercise into the mix. Here’s how you can enjoy your vacation, all while still staying on your weight loss plan!

Healthy Eating: Vacation Tips

Vacation is a time to relax and enjoy your time off. However, the change in your routine can affect your eating habits so it’s important to plan ahead. Follow these tips while on vacation to keep you on track with healthy eating!

1. Make Good Food Choices

  • Try to fill your plate with mostly vegetables with small servings of meat and starches like pasta and rice.
  • Many resorts have buffet food stations where food can be cooked to your liking. Ask for a stir-fry with lots of vegetables.
  • Look for foods that are baked, grilled or steamed rather than fried or deep fried.
  • Look for dishes that use interesting whole grains such as quinoa, barley, bulgur or brown rice.
  • Enjoy fresh fruit for dessert. If you are traveling to an exotic location, try the local, seasonal fresh fruit such as mangoes, jackfruit, papayas and pineapples. Treat yourself to a sweet dessert only once in a while, or split dessert with a friend or two.

2. “Eat-In”

  • If your room has a mini fridge, pick up some fresh fruit and low fat milk at the local grocery store. Pack whole grain, high fiber cereal and cups, bowls and spoons.
  • Buy extra groceries to make your own meals if your room has a stove, fridge or microwave.

3. Resist the Urge to Splurge

We tend to splurge when eating out, and vacationing means we will possibly consume an abundance of calories any given day. Try not to think of eating out as a special treat, but instead enjoy the travel experience of exploring new places and trying different activities.

4. Drink In Moderation

  • The calories in alcohol and beverages can add up quickly. Aim for no more than 2 drinks per day for women and 3 drinks per day for men.
  • For every drink of alcohol, have one non-alcoholic drink. Remember that water is the best thirst quencher and it’s calorie-free!

5. Restaurant Food Choices

  • Plan your day and excursions when on vacation. Check out their menus ahead of time if possible so that you know which choices are lower in fat, sodium and calories.
  • Portion sizes can be very large at restaurants. Stick to smaller servings and skip the extra cheese, gravy or sauces. Smaller servings mean less fat and fewer calories too.
  • Pick menu items that are grilled or baked instead of fried or deep fried, and instead ask for more vegetables or salad.
  • Quench your thirst with water, low fat milk or a small serving of 100% fruit juice instead of soda or alcohol.

6. Eat Something “Healthy” Daily

  • Enjoy your favorite greens with grilled chicken, cherry tomatoes, cucumbers, and other healthy additions.
  • For a “sweet” salad, add fruits such as peaches, berries, apples and plums.

7. Pack Healthy Snacks

  • Keep a snack bag or cooler (with ice packs) handy with fresh fruit, pre-cut vegetables, unsalted nuts and seeds, trail mix, sandwiches, low fat granola bars and whole grain crackers with low fat cheese.
  • Pack along some healthy foods when traveling by bus, plane or train.

8. Quench Your Thirst

  • Keep cold water on hand at all times. For extra flavor, add fresh berries or slices of orange, lemon, lime or cucumber.
  • All fruit popsicles with 100% fruit juice can keep you hydrated. Try low fat vanilla yogurt instead of ice cream.

Staying In Shape On Vacation

If you’re working hard to stay in shape, you don’t want to derail your efforts on vacation. It’s important to be able to relax, while also maintaining their health and fitness. Fortunately, it’s possible to strike a balance with a few simple adjustments to your itinerary by following these health tips:

1. Hit The Gym

Being able to walk to the gym is extremely helpful for those trying to stay in shape on vacation and close proximity to a gym opens up your schedule for other activities when on vacation. You can adjust your workouts to accommodate your main priorities – fun and relaxation.

If you’re staying at a hotel, check to make sure your selection has a gym with a lot of amenities. Luckily most hotels are focusing on offering more health and fitness amenities these days. If renting a home, you may need to search the area for a nearby gym with nearby proximity.

2. Bring Portable Workout Equipment

If your travel destination doesn’t have a convenient gym nearby, consider bringing along travel-sized workout equipment. Suspension training equipment options offer a multitude of exercise options to keep your routine consistent while you’re away. Basic resistance bands, jump ropes or even water-filled weights also work well.

4. Bike Or Take a Hike

Biking or hiking can take you exploring to new locales when vacationing. Exploring new areas is an enjoyable way to unwind and stay active while traveling. What’s more, biking and hiking offers many health-related benefits that can help you stay in shape while you’re out of town, and exploring through nature also offers its fair share of mental health benefits. In fact, studies show that outdoor activities can help reduce anxiety and mental fatigue.

5. Find Local Fitness Classes

Group fitness classes are a simple, pre-packaged way to stay in shape as you travel. Most classes allow you to simply show up, plus it’s super convenient and saves you the time it takes to shop for a travel-friendly piece of equipment and put together a vacation-friendly workout routine.  You’ll also want to make sure the type of class you choose (e.g., indoor cycling, yoga) suits your personality and preferred workout style.

6. Walk Or Use Public Transportation

Another great way to explore your surroundings and stay active on vacation is to use the local public transit system. Research shows that the use of public transit (e.g., subways, buses, trains) leads to an overall increase in daily activity. As such, taking public transit when you travel is an easy way to sneak in activity!

What’s more, public transit is an easy way to see places and people you wouldn’t otherwise encounter, just be sure to research the transit systems in advance.

* * *

As you can see, going on vacation is a great time to enjoy a relaxing time with friends and family. Staying on track with healthy eating is easy when you plan ahead and choose wisely.

We provide the support you need to be successful on your weight-loss journey at NJ Diet! When you come in for your initial consultation, we will explain how our unique individualized system works to reduce hunger and feel healthier.

The NJ Diet  program aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being!

Make your health and wellness a priority this summer!

Save $72 off  Initial Evaluation and Consultation price of $99. Register today and your visit will cost ONLY $27!

Register Now at NJ DIET to learn more about setting weight loss goals today!

The Health Risks Of Belly Fat: How To Lose Belly Fat Effectively

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The effects of excess visceral fat – aka ‘belly fat’ — can include an increased risk of developing type 2 diabetes, increased chance of heart disease, and an increased chance of suffering a stroke.

Unfortunately, there is no quick solution or pill that you can take to lose visceral fat. However, there are plenty of quick tips you can implement to help increase your chances of shedding belly fat effectively.

Reducing belly fat starts by incorporating a healthy diet plan into your lifestyle, in order to begin shedding the extra pounds.  The NJ Diet program is a specialized program utilizes DNA testing to determine your ideal diet and workout plan, taking into account your eating behavior. We use personalized genetic testing can also used by any of your health care providers to help make critical decisions regarding your health. Each individual’s specific needs for essential vitamins, plus many more metabolic factors are assessed genetically to make sure you stay healthy for years to come.

In our new blog, NJ Diet shares the health risks associated with carrying extra belly fat, as well as provide our tips on how to lose weight, feel better and effectively lose the belly fat!

Health Risks Of Extra Belly Fat

Americans have had a growing issue with belly fat. The average American waistline has increased by over an inch since the year 2000!  Additionally, the average female waistline has grown twice as much as the average male waistline. This can make fitting into your clothes difficult — but more importantly, it can cause serious health risks. 

Risks of carrying extra belly fat can include:

  • Decreased Sensitivity To Insulin
  • Causes More Health Issues Than Fat On Other Parts Of The Body
  • Increases Chance Of Cardiovascular And Heart Issues
  • Raises Risk Of Developing Breast Cancer

Detailed information about the risks of carrying excess belly fat are shared below –

1. Insulin Resistance

Individuals with a high amount of belly fat tend to lose sensitivity to insulin. Insulin is a vital hormone that helps your body burn energy. As you lose sensitivity to insulin, your body starts to produce more to allow your body to react the same. Unfortunately, this only serves to throw the cycle off balance. Because of this, individuals with belly fat are incredibly vulnerable to a set of medical problems known as insulin resistance syndrome. This syndrome is thought to affect over 50 million Americans, and is incredibly serious. Those suffering from insulin resistance syndrome often end up developing type 2 diabetes, tend to have high blood pressure and high levels of bad cholesterol – which can lead to heart disease and strokes.

2. Belly Fat Vs. Other Fat

Fat that is stored in areas – like your thighs – doesn’t do much that actively harms your body. Belly fat, on the other hand, is considered biologically active. In fact, many experts consider belly fat to act more like an organ. This is because belly fat produces hormones that negatively affect your health. It especially affects hormones that control appetite and metabolism. Belly fat also increases your risk of lung problems, because carrying around extra weight strains your body. In relation to your lungs, the weight of fat on your chest decreases the amount of room allowed for your lungs. Your lungs have to work harder to maintain proper functioning, which can lead to many problems, like COPD and asthma.

3. Cardiovascular Issues

In addition to releasing additional hormones, belly fat produces cytokines. Cytokines are proteins that are associated with the immune system. An excess of cytokines causes a constant level of inflammation, which increases your risk for heart disease. Fatty acids released by belly fat are also linked to high levels of bad cholesterol, and low levels of good cholesterol. Unbalanced levels of cholesterol can lead to major heart problems.

4. Increased Risk Of Breast Cancer

Being obese or overweight increases your risk for breast cancer due to body fat encouraging the production of estrogen, which helps feed breast cancer cells. Belly fat, in particular, has its own set of risks. Pre-menopausal women with excess belly fat are more likely to develop triple negative breast cancer; a form of breast cancer that doesn’t have estrogen or progesterone receptors. While this form of breast cancer responds well to adjuvant chemotherapy, it also has a poorer overall prognosis. There are no targeted therapies developed for triple negative breast cancer to prevent re-occurrences of the cancer.

Tips For Losing Belly Fat

1. Exercise Tips

Most people try to reduce their body fat through exercise. While exercise by itself will not necessarily decrease stomach fat, it can have an overall positive effect, such as:

  • Belly fat responds well to aerobic exercise. Running, biking, swimming, and any other activity that gets your heart rate up can help reduce belly fat.
  • Raising your heart rate for at least 30 minutes 3 times a week can help slow down the rate of belly fat gains.
  • High intensity interval training can also help you lose belly fat. This type of training, also known as HIIT, is a workout where you do a high intensity exercise for a set amount of time (usually around 5 minutes), and follow it up with a low intensity exercise.
  • Increasing the amount of aerobic exercise you do, begin to do abdominal exercises. This include things like bicycle crunches, planks, and crunches.

2. Diet Tips

The most important area to tackle when trying to lose belly fat is your diet. There are some simple changes that you can make that will help promote overall belly fat loss.

  • Increase Protein In Your Diet – As you get older, your body produces more insulin. Unfortunately, insulin promotes fat storage. A diet that is high in protein can help protect you against insulin resistance, and decrease your rate of fat storage.
  • Consume More Vinegar – Studies have shown that consuming one to two tablespoons of vinegar daily can significantly decrease belly fat. The theory is that the acetic acid contained in vinegar helps produce proteins that burn fat.
  • Incorporate Whole Grains In Your Diet – Whole grains change how your body responds to glucose and insulin, and helps your body melt fat faster.

  • Drink Green Tea – Green tea contains antioxidants called catechins. Studies have shown that individuals who drink around 24 ounces of green daily are more likely to lose belly fat while exercising.
  • Eat More Fiber – Studies show that individuals who increase their soluble fiber intake by 10 grams daily had an overall reduction of belly fat level. For example, 10 grams of fiber equals a cup of green peas, half a cup of pinto beans, or two small apples.
  • Don’t Skip Breakfast – Eating breakfast within an hour of waking up helps keep your insulin levels steady, and can boost your metabolism.

3. Other Tips to Help Reduce Belly Fat 

  • Relaxation – Yoga and meditation are some forms of relaxation techniques. You want to reduce your levels of cortisol, which is the stress hormone. High levels of cortisol are linked to excess belly fat.
  • Get Enough Sleep – Getting five hours of sleep or less a night increases levels of stomach fat.  Additionally, you should also wake up and go to bed around the same time each night. Variable sleep schedules confuse your internal clock, which can cause your body to release hormones like cortisol.

* * *

The bottom line is that when it comes to losing belly fat, maintaining a healthy diet and lifestyle should be the focus. And while it may not seem easy, the benefits will last a lifetime!

If you are ready to lose weight and get healthier, NJ Diet is here to help!  Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

When you come in for your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime. 

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!

Navigating Temptation On The Path To Weight Loss

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Many obstacles can interfere with a diet plan, and food temptation is a common issue when trying to stay on track.

For example, many dieters find that weekends are an especially difficult time to stay on track. In fact, researchers have found that the majority of people weigh more on Sunday and Monday than they did on Friday!

While resisting temptation is never easy, there are strategies for the many situations in which it may be hard to resist temptation. But if you are prepared, and have a plan, you can make smart eating choices in every situation.

On the NJ Diet plan, we are here to help you every step of the way. Our customizable program helps you keep the fat off and stay healthy! Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically to make sure you succeed. We personalize natural solutions and supplements for every individual, and our program includes full supervision by nutritionally certified personnel.

Here’s how can you avoid the obstacles that may hinder your weight loss plan!

Plan Ahead

Many people fail at diets because they don’t plan ahead. This means you should be aware exactly what you are going to eat no matter what the circumstances. Having a meal plan already arranged and the food purchased and in the house will make you much more likely to succeed. Make sure you have no unhealthy snacks at home – because if you don’t have access to them – you can’t eat them!  And even if you do get off-track  sometime, make sure you pick back up where you left off.

Maintain Motivation

Keeping your motivation alive and well is important in order to stick to your diet. Although looking good is great, you should be dieting in order to improve your healthy, wellness and overall lifestyle – in turn, you will reap the health benefits by losing weight and looking great! Focusing on your long term goals are even more important in order to change your mindset completely. Plus, all parts of your body – inside and out — will be in better condition when you lose weight!

Eat Foods You LIKE

If you force yourself to eat items you don’t like when dieting, you are going to fail. Try a variety of new, healthy foods, and you may be surprised at what you wind up loving!  Look for healthy recipes online, experiment in the kitchen and just have fun with food. You can eat nutritious foods that are also really delicious. Look online or join a forum to chat with others who are in the same position as you and even swap recipe ideas. Substitute the foods you love currently for ones that are similar but healthier. If you example, trade your ice cream with delicious frozen yogurt.

Keep A Journal

Weighing yourself and also taking measurements of your body every week can motivate you to keep going. When you see those pounds dropping or your body losing inches, you are going to get that motivation and boost you really need. Measurements are more accurate than the numbers on the scales — especially if you are working out regularly — because you are gaining muscle!

Portion Control

Most of those who are on a diet plan become aware of what a “healthy portion” is, and it is easy to underestimate how much we’re actually eating. For example, a six ounce piece of skinless chicken is healthy and low in calories, but if people forget to measure and “guess” at their portion sizes, they leave a lot of room for error. To make your diet successful, don’t guess about how much you’re eating. Use cups, tablespoons, and even a food scale to know exactly what you’re eating and whether or not it is correctly portioned.

Be Mindful

Be sure to eat your food slowly and when you are sitting down. Don’t have any distractions around you and be sure to drink plenty of water too. It takes time for your brain to know you are full so by eating slowly, you are giving your stomach a chance to send the message and you will also be digesting your food better. Remember that you don’t have to eat everything on your plate, if you are full – stop eating! You will be cutting many calories by only eating when you are actually hungry. Water has so many benefits in regards to weight loss, it fills you up, it flushes bad toxins from your body and much more.

Avoid “Emotional” Eating

You had a bad day and when you get home, you toss your diet plan out the window and eat the ‘comfort’ food that makes you feel better -emotionally, but not physically. Of course, this is not a good diet strategy, and eating food as a coping mechanism is a tough habit to break.  A number of studies confirm that emotions, both positive and negative, can cause people to eat more than they should .  A good strategy is that if you’re stressed, take a walk instead of eating or call a friend who will be keep you on track.

Get Enough Sleep

Not getting enough sleep can affect your weight-loss efforts. In fact studies have shown that those who slept five hours or less a night were more likely to gain weight than those who slept seven hours or more. Try to establish a routine by going to bed and waking up at about the same times every day, even on weekends. Keep your room dark and comfortable, and avoid TV or computers for at least an hour before bed. The better you sleep, the better it is to keep your diet plan on track.

The Small Changes To Aid In Weight Loss

Small changes: the easiest way to avoid temptations is when it comes to weight loss and a healthy diet is all about making small changes that you can live with forever. By incorporating simple changes into your lifestyle, you’ll begin to see how they can add up to aid in your weight loss.

Too enhance your weight-loss and wellness goals, here are the small changes we suggest:

  • Reevaluate Your Eating Habits – eating late at night, tasting while cooking or snacking along with your kid’s meals is a big no-no. If you identify a few negative eating behaviors, you can make the changes that will add up to big calorie savings.
  • Plan To Succeed – plan ahead by packing up healthful snacks for the times of day that you know you are typically hungry, and can easily stray from your eating plan. You need a strategy for your eating, and that means planning ahead.

  • Don’t Shop For Groceries When Hungry!  – going into the grocery store when you are hungry is a recipe for disaster. Make a list of healthy foods you like, and make sure your weekend meals include lots of them. The key to success is by simply stocking healthy food in your pantry and refrigerator.
  • Eat Meals Regularly – Figure out the frequency of your meals that works best in your life; regular meals at set times help prevent bingeing.
  • Stop Eating “On The Run”  Food eaten in the car, out of packages and while standing is a recipe for disaster; in fact, you can wind up eating more that way.  By sitting down and consciously enjoy your meals you will find yourself more satisfied.

  • Savor Your Food And Eat Slower   Try resting your fork between bites, drinking plenty of water with your meals, and enjoying every savory bite.
  • Treat Snacks Like “Mini-Meals” – instead of empty calories and unsatisfying snacks, turn them into ‘mini-meals.’ The most nutritious snacks contain complex carbohydrates and a small amount of protein and fat.
  • Take The Pressure Off Yourself – putting unnecessary pressure on yourself to diet ‘perfectly’ can be just as detrimental as not dieting at all. It’s important to get the right balance for your well-being in order to succeed in the long run.
  • Get Moral Support – Exercising with a friend or joining a fitness class can help you stay motivated.  In addition, for any particular diet plan you are on, there is most likely an ‘online’ forum that you can join – either on social media or other websites — with like-minded people who understand the diet and fitness journey you are on! 
  • Stay Hydrated: If you drink lots of tea and coffee at work during the week, you might drink less at the weekend and mistake your thirst signals for hunger, so make sure to drink plenty of water
  • Monday Weigh-In: Weighing yourself straight after the weekend could be a great incentive for sticking to your diet! 

* * * *

By keeping in mind the tips above, you can successfully avoid temptation and stay on track! 

It’s also important to remember that results do not happen overnight, and your new lifestyle is going to take time and commitment.  By simply starting and staying focused, you will be seeing amazing results in a matter of time – and you’ll be so proud of yourself for the willpower to stay motivated!

At NJ Dietour program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being!  

Our program is a hormone healing diet for 40 days allowing your body to heal itself inside out. We help monitor this process every step of the way. You come into our office every 10-14 days to make sure you are burning fat and not losing water.  Our 4 component approach that makes it possible to lose 20-40 lbs. or more of fat in only 40 days!

Save $72 off our Initial Evaluation and Consultation price of $99

Register online today and your visit will cost ONLY $27!

The Most Satisfying And Healthy Foods That Aid In Weight Loss

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When looking to begin a diet program, one thing that is commonly asked is how to look for healthy foods that not only taste great but also satisfy your hunger. Additionally, a question often asked is also why some foods are more filling than others?

Foods that are filling can ward off hunger and help you eat less at the next meal, which is why it is good to incorporate filling, healthy foods into a diet plan.  In fact, numerous studies have demonstrated that when people eat foods high in water and fiber and low in fat and processed carbohydrates, they can achieve satisfaction at a lower calorie intake (but the same weight of food consumed) and, therefore, better manage weight. For this reason, “filling foods” should help you lose weight in the long run!

The NJ Diet program is a specialized program utilizes DNA testing to determine your ideal diet and workout plan, taking into account your eating behavior. We use personalized genetic testing can also used by any of your health care providers to help make critical decisions regarding your health. Each individual’s specific needs for essential vitamins, plus many more metabolic factors are assessed genetically to make sure you stay healthy for years to come.

Below we will discuss how healthy foods can be incorporated into your diet, that will satisfy and aid in losing weight!

What Makes A Food Filling?

There are sensors in your mouth, stomach and intestines that send information to your brain to help give you a feeling of fullness. The key is to eat high fiber, high water, and high protein foods because they have been scientifically shown to help you feel full and prevent you from overeating.

A scale called the satiety index measures the effect of feeling fullness and the loss of appetite that happens after eating. Foods are ranked according to their ability to satisfy hunger. Foods that scored higher than 100 were considered more filling, while foods that scored under 100 were considered less filling.

Filling foods tend to have certain characteristics, such as being high in protein or fiber. These types of foods tend to score high on the satiety index. What this means is that eating foods that score higher on the satiety index can help you eat fewer calories overall.

Filling foods tend to have the following characteristics:

  • High In Protein: Studies show that protein is the most filling macronutrient.
  • High In Fiber: Fiber provides bulk and helps you feel full for longer. Fiber may slow down the emptying of the stomach and increase digestion time
  • High In Volume: Some foods contain a lot of water or air. This may help with satiety as well.
  • Low In Energy Density: This means that a food is low in calories for its weight. Foods with a low energy density are very filling. They typically contain a lot of water and fiber, but are low in fat.

Additionally, whole, unprocessed foods are also generally more filling than processed foods.

Examples Of Healthy, Filling Foods

The most filling weight loss foods contain protein and fiber, because protein is slow digesting and fiber expands in your stomach to signal your brain that you are full. High fiber foods such as beans, vegetables, and whole grains are low in fat; however, this isn’t true with protein. You need to choose lean protein sources that are low in fat and will help you slim down and preserve your lean muscle tissue.

Some examples of slimming – and filling – foods to add to your diet are listed below:

  • Eggs – Eggs are low in calories, a great source of protein and healthy fat, and they are great at curbing your appetite. Hard boiled eggs seem to fill people up the best; however, cooking them other ways will also allow you to enjoy their filling and slimming effects.
  • Oatmeal – Oatmeal contains a slow digesting fiber called beta-glucan that will help you feel and stay full for several hours. It also contains protein and healthy fat.
  • Nuts – Favorite weight loss nuts are almonds, walnuts, and pistachios. Nuts are a great snack or a great addition to oatmeal, salads or yogurt. They provide protein, fiber and healthy fats.  It is important to note, however, that nuts are high in calories, so overeating them can preclude you from losing weight.
  • Chia Seeds – Chia seeds have a perfect combination of nutrients (protein and fiber) to help you feel satiated. Add one tablespoon to yogurt, whole wheat toast, oatmeal, or high fiber cereal.

  • Fish – Fish is loaded with high-quality protein and is also rich in omega-3 fatty acids, which are essential fats that we must get from food. Omega-3 fatty acids may increase the feeling of fullness in people who are overweight or obese. Additionally, some studies indicate that the protein in fish may have a stronger effect on fullness than other sources of protein.
  • Chicken – One, four ounce chicken breast contains 25 grams of lean protein, no carbs and is very low in fat. Chicken also has one of the highest thermal effects of any food. This thermal effect means your body burns calories when digesting chicken. Always opt for grilled or baked chicken and avoid fried chicken due to its high fat and carbohydrate content.
  • Broccoli (cruciferous vegetables) – Broccoli is very low in calories, yet it is very filling! It also contains a detoxifying ingredient called glucoraphanin that is great for your immunity and health. Cauliflower is also a great, filing veggie option. 
  • Greek Yogurt – Greek yogurt is very thick compared to regular yogurt, and is typically higher in protein. In one study, those who ate the higher-protein Greek yogurt felt full the longest, and were less hungry.
  • Legumes -Legumes, such as beans, peas, lentils and peanuts, are loaded with fiber and plant-based protein, yet have a relatively low energy density. This makes them very filling.
  • Quinoa – Quinoa supplies both protein and fiber. Unlike most other grains, it delivers complete protein.  Use in place of rice or pasta for better filling power.
  • Avocado – Rich, creamy avocado is satisfying.  While is it high in fat, it is the good kind. Its plant-based fatty acids have anti-inflammatory benefits, which can help ease arthritis and lower risk of heart disease. Plus, half an avocado packs 7 grams of fiber and increases absorption of fat-soluble nutrients.

By focusing on whole foods that fill you up with fewer calories, you may help to lose weight in the long run. Filling foods possess certain qualities – tending to be high in fiber or protein, and have a low energy density – which is why they are successfully incorporated into a healthy eating program.

Additionally, these foods tend to be whole, single-ingredient foods – not processed junk foods, which provides added health benefits.

* * *

As we all know when dieting, the number one obstacle to overcome is hunger!  So by incorporating the above super-filling — as well as super-satisfying — foods into your diet, you can watch the pounds melt away!

Taking care of your body to look good and lose weight is important, but it’s not going to matter in the long run if your body is unhealthy. Food is something we need to eat every day, but sometimes when thinking about a new diet we focus only on weight loss and calories, not overall health and nutrition. Taking the necessary steps to ensure our wellness, and fight against diseases, is the best first step when considering an eating plan.

If you are ready to lose weight and get healthier, NJ Diet is here to help!  Every factor regulating metabolism, appetite, fat storage & fat burning is carefully energetically tested for success. Using DNA Testing over 40 different factors are assessed genetically. We help you not only keep the fat off, but to stay healthy

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness — where the side effect is weight loss, but the end result is better overall health and well being! 

When you come in for your initial evaluation and consultation at NJ Diet, we will explain how many metabolic factors are assessed to genetically make sure you not only lose the weight, but ensures you keep it off and stay healthy for a lifetime. 

Attending the Initial Evaluation and Consultation is normally $99, but by registering on our website it will only cost $27!

We welcome the opportunity for you to have a consultation with us, so register online now!

Family Health And Fitness Day: Promoting The Importance Of Fitness, Diet And Keeping Healthy

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The National Recreation and Park Association (NRPA) designates Family Health & Fitness Day on the second Saturday of June each year. Started in 1996, the goal of Family Health & Fitness Day is to promote physical activity and overall wellness for families. 

Family Health & Fitness Day emphasizes the importance of exercise in keeping communities active and healthy. Obesity rates are trending upward for both adults and children, so creating a healthy atmosphere in the home helps establish good nutritional and physical habits for life. Health and fitness — when incorporated into your family’s daily routine — can be beneficial for everyone involved!  

Making Health And Fitness A Family Affair

One of the goals in the U.S. Surgeon General’s Report on Physical Activity and Health is to get the whole family involved in exercise. What better way to teach your children healthy habits than by being active as a family!  According to the report, Americans – especially those between the ages of 12 and 21 – are not active enough.

NJ Diet would like to take this opportunity for Family Health And Fitness Day to provide you with valuable information on how to take charge of your family’s health, which often begins with managing your weight through diet and exercise.

Why Family Health Is So Important

Many medical professionals agree that physical and mental health are interrelated, so taking care of one can impact the other in achieving a balanced life. Statistics show that if adults are unhealthy, fatigued, or consistently stressed, the effect on your children, or those your care for, can cause sleeplessness, depression, and more. In short, the health of the entire family is connected by it’s individual members, and taking responsibility for your own health can in turn mean stronger, happier lives for everyone. Exercising and cooking healthy meals together — as well as spending quality time together — strengthen the family bond and encourages family health.

Fitness Tips

For 2019, the theme of Family Health & Fitness Day is “Get Fit” – challenging everyone to “Get Fit” by doing a minute of jumping jacks (regular or modified) with family and/or friends at a local park or recreation center.  

There are numerous benefits to staying active and maintaining a good fitness routine, not only for your physical health, but for your mental health as well. While there are many factors that make up a healthy home, a good place to start is becoming the change for your family.

The NRPA’s Top 5 Ways to “Get Fit”:

  1. Take a Walk
  2. Go for a Swim
  3. Enroll in a Fitness Program
  4. Create Your Own Exercise Routine
  5. Play Outside

There are several other ways families can enjoy physical activity and exercise together. In order to recognize the message of Family Health & Fitness Day, here are suggestions on healthy activities to try with your family!

  • Exercising During TV Time: Just because the television is on, that doesn’t mean activity needs to stop. Doing simple stretches or warms up such as jumping jacks will get their body and minds moving. Additionally, limit “screen time” for your kids, while also setting a good example by limiting your own time spent on the phone, tablet, or computer.
  • Bike And Walk Instead Of Driving: Save the car for a longer trip, and make traveling part of your families’ exercise plan. If you have to drive, park a little further away from your destination to extend the walk to and from your vehicle.
  • Making Household Chores “Active”:  Make chores a game instead of something everyone dreads.  Turn up the music and make cleaning time more lively and fun.
  • Track Your Steps:  Using fitness trackers/pedometers to count steps, and set goals with celebratory activities once milestones are reached. Find little ways every day to help your family reach their step goals, such as taking the stairs instead of escalators or elevators.
  • Compete in an Obstacle Course: Obstacle courses are pure fun and can easily be set up in your backyard or your local park using items found around the home. You can use just about anything to create a fun obstacle course in the yard!
  • Play a Game: Instead of sitting home and watching football, go outside and play your own! Get all the family together and organize a touch football game. This is a really fun way to get in some physical activity too!
  • Visit A Park: Weather permitting, hiking and scenic walks in local parks are fantastic and inexpensive ways to exercise with your kids and teach them to appreciate Mother Nature up close and personal. Get outside and get your blood pumping together — you may create some lasting memories as well as a lifelong habit of staying in shape.

    However you decide to celebrate, be creative, have fun and be actively involved in your family’s health and fitness! 

Nutrition Tips

By setting family goals and practicing good nutritional habits, you can make overall wellness a priority. In addition, by choosing healthier lifestyle choices, you can also lead to a more fulfilling life for you and your family!  It’s recommended that you eat 5-9 servings of fruit and vegetables a day. Having fruit and veggies already in the home will make this goal much easier to reach.

Here are some additional nutritional tips:

  • Stick To A Grocery List:  The best way to keep from eating junk is to simply not bring it into the home. Save desserts or candy for special occasions or celebrations, and don’t make junk food a reward.
  • Make Breakfast The Most Important Meal: Fruit, whole grains, oatmeal, and eggs all make excellent choices for the first meal of the day. Avoid sugary cereals or skipping this important meal altogether.
  • Cook And Eat Together As A Family:  Get everyone involved in creating a balanced meal by learning how to make their favorite foods.
  • Make Healthier Lunch Choices: There are many recipes available that make even the most ordinary lunches seem exciting.
  • Choose Better Snacks:  Small changes like flavored water instead of soda or fruits for dessert can make a big difference in diet.

The NJ Diet program is a specialized program utilizes DNA testing to determine your ideal diet and workout plan, taking into account your eating behavior. We use personalized genetic testing can also used by any of your health care providers to help make critical decisions regarding your health. Each individual’s specific needs for essential vitamins, plus many more metabolic factors are assessed genetically to make sure you stay healthy for years to come.

Other Ways To Achieve Family Wellness

The following tips can assist towards keeping you and your family on the right path, all while managing and maintaining diet, fitness, and mental health:

  • Oral Health: Good oral hygiene, including regular check-ups, cleanings, frequent brushing, and flossing, is imperative in establishing a good foundation for health. The removal of plaque and prevention of cavities, gingivitis, periodontal disease, and tooth decay can impact other conditions, and poor oral hygiene has been linked to cardiovascular disease, premature birth, and more.
  • Limiting Alcohol And Stopping The Use Of Tobacco: Alcohol in moderation can be part of your lifestyle, but limiting alcohol consumption as much as possible – as well as eliminating the use of tobacco altogether – is key towards living a healthy life, and establishing a model of good health that can be followed by the entire family.
  • Mental Health: Stress and depression can be linked to physical conditions such as fatigue, severe body aches and pains, migraines and more. Taking a little time each day to turn off devices, meditate, breathe deeply, and empty your mind can help towards lowering blood pressure and heart rate. Families who meditate together or incorporate “quiet time” report a heightened feeling of wellbeing, which can impact physical health.

Creating a healthy life for your family by encouraging good eating habits and wellness is part of what we strive towards. By starting with putting the focus on being healthy yourself, you in turn can create an environment that instills healthy habits in your children or other loved ones. Making the decision every day to engage in healthy habits, you are helping to ensure better health for you and your children—not only for today, but for the future.

NJ Diet utilizes DNA testing to determine your ideal diet and workout plan. Using blood work, hair and saliva sample, patients typically lose 20-50 pounds in only 40 days. In addition, you will see that dieting is only one component of our program. Our program is also a detoxification and hormone balancing program – where the side effect is weight loss, but the end result is better overall health and well being.

Family Health And Fitness Day can serve as a reminder that celebrating your health and wellness on a daily basis is a positive step for the entire family.

These are just some of the helpful tips for you and your family to develop healthy habits. Of course each family is different and has specific health issues they may be facing, so as always consult your healthcare professional.

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We welcome the opportunity for you to have a consultation at NJ Diet.

A consultation is normally $99, but by registering on our website it will only cost $27! 

Our program is not only aimed at promoting healthy weight loss, but aims to improve your total wellness. Each of our client’s specific needs for vitamins and supplements are assessed, plus many more metabolic factors are genetically tested to make sure you succeed on our program — not just for temporary weight loss, but to maintain good health for life!