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In my practice, I have seen an overwhelming number of clients that have turned to a lower carbohydrate diet because they are concerned that carbohydrates will make them "fat". Carbohydrates have become the new bad guy as nutrients go. I always try to educate my clients that there are different types of carbohydrates and there are some we should eat more often than others as they are a crucial fuel source for us.
In a meta-analysis study by Seidelmann et al they studied 15,428 adults age 45 to 65 years old over 25 years. They found a U-shaped associated between the percentage of carbohydrate consumed and mortality risk. Both the low carbohydrate consumption group (<40% of calories) and high carbohydrate consumption group (>70% of calories from carbohydrate) had greater mortality risk then the 50-55% range. They also found that the type of nutritional sources were associated with mortality risk. A more plant based diet was shown to have a lower mortality rate then an animal based diet.
I love when there is a substantial amount of research to provide solid nutritional guidelines! Using this information take a look at your diet and see how you can incorporate whole grains such as Whole grain breads, cereals, rice, pasta, potatoes and legumes to help promote achieving your long-term goals in a realistic manner!
I frequently find myself talking to clients about hanger! For many individuals hanger seems real! This article interviewed Michael Lowe, a psychology professor at Drexel University who discussed the early warning signs of hunger and why being hangry might be an adaptive behavior. This is a great read, going into the science behind hunger! The article examines actual hunger verses cravings and what happens to our biochemistry when we skip meals.
We are all different in our chemical composition. I have clients that are very food motivated and are constantly hungry and some that could care less about eating! One of the key takeaways of this article is that if you are an individual who finds themselves getting to the point of extreme hunger, we should evaluate your day-to-day schedule and look at ways we can incorporate more satisfying foods that will stabilize your blood sugars throughout the day to give you constant energy!
A new study from the Clean Label Project, (a nonprofit organization that examines labeling safety issues) found that virtually all of the 134 products tested contained detectable levels of at least one heavy metal and 55 percent tested positive for BPA. This article brings awareness to the supplement industry which is unregulated! It is up to us as consumers to read nutrition labels and ask questions!
Heavy metals are linked to brain damage, cancer and reproductive issues! See the Consumers Reports article below to view the top clean protein powders and contaminated protein powders!
So do we really need protein powders to meet our protein needs? Chances are you can meet your protein needs with protein rich foods. Meeting with a registered dietitian can help you determine your protein needs and find ways to meet these needs and keep you fuller throughout the day!
Consumer Report on Heavy Metals in Protein Powders.
I recently read this article in Women’s Health that truly resonated with me. The biggest mis-conceptions I come across for my weight management clients is that eating as little as possible will get them to their goals much faster! This couldn't be further from the truth! I have clients that are classified as being obese or overweight and 9 times out of 10 these individuals aren't eating enough throughout the day!
I explain to my clients that not eating enough can slowdown your metabolism down regardless of all of the exercise they are doing! I love this article because it sheds light on the science.
Nessa used to eat as few as 1,600 calories daily—until she decided to make a big change. Click on the link below to read the full story.
'I Lost Weight Eating 2,200 Calories Per Day' Eat More to Lose Weight
I’m Kristen Kochenour, a Registered Dietitian and Nutritionist in Philadelphia. I received my Master’s degree from Drexel University in Human Nutrition and Dietetics and did my post grad work through the University of Houston.
As a young adult, I was diagnosed with Celiac Disease. Once I discovered changing my diet was the only therapy to manage this disease and all of my symptoms, my whole life changed. I went from feeling sluggish and bloated everyday to feeling energized and good about how overall my body felt. I then decided to pursue my registered dietitian licensure to help others reach their goals and reach their potential to be able to live life to the fullest. I am also an endurance athlete who understands the nutritional needs of athletes from not only my education by my personal experience!
My philosophy stems from incorporating healthy eating into your current lifestyle based on scientifically-based guidelines. There is no "quick fix" or "magic pill". Unfortunately, I looked everywhere for those and they don't exist.
As a registered dietitian and nutritionist, what I will give you are the tools for you to be able to decipher what you think your body wants verses what your body actually needs. We will work as a team to create goals and help you achieve your full potential for a happy, healthy lifestyle.
To make an initial appointment call 610-541-2851 or email Kristen@MyHBNC.com I look forward to working with you on your journey to a healthier lifestyle.