Island Pilates by Rose

Where personal attention leads to positive results

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Eat 5 or 6 small meals a day and have a kitchen closing time

smallmealsThis week you will begin dividing your food into five or six small, healthy meals a day. That’s a meal roughly every 3 hours. Here’s the clincher: it’s important NOT to eat between meals. Munchies are tempting, but we need to give our bodies a chance to digest the food and burn the energy at regular intervals. Think: “eat, stop eating for three hours, eat again.”

Researchers discovered that when we’re hungry, we’re more likely to want fatty, salty and sugary foods. To make matters worse, the part of the brain that governs self-control becomes less active.

When we do finally eat after a long meal gap, we also tend to overestimate how much food we need to fill the void in our stomachs.  Continue reading


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Start the day with a balanced breakfast

healthybreakfastThis week will challenge you to eat a balanced breakfast of carbs, protein and fat each day. It doesn’t have to be right when you get up in the morning. Breakfast is defined as the first meal of the day. In that respect, you can’t really ‘skip’ breakfast so much as delay when it happens.

According to a study released by Virginia Commonwealth University, breakfast is the most important meal of the day for weight loss. In fact, they found that those who consumed a large breakfast (half their daily intake of calories) lost FIVE TIMES as much weight as those who skipped breakfast. Continue reading

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Water your body + bonus

hydrateOn the first day of this week’s challenge, you will keep track of the number of cups of water that you drink. (Use the food journal to help you.)

Try to add two cups on the second day, two more on the third day, and so on until you reach 12-16 cups (3 to 4 liters).

Then maintain that level for the rest of the week. As part of this challenge you will add 1 glass of water after any glass/bottle of alcoholic beverages (e.g 2 glasses of wine = 2 glasses of water).

  • 4 cups (8 oz each) = 1 Liter
  • 16 cups (8 oz each) = 1 gallon = 4 Liters

Your body depends on water for survival.
Did you know that water makes up more than half of your body weight? Every
 cell, tissue and organ in your body need water to function correctly. Your body uses water to maintain its temperature, remove waste and lubricate joints. Take for example, the brain consists of 90 percent of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headaches or migraines. Continue reading

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Welcome to the Nutrition Challenge! Over the next 8 weeks you’ll create simple habits that you can integrate into your daily life, one week at a time. We all know that healthy eating and physical activity go hand in hand. But, we also know that this is not easy to put into practice.

With healthy habits, you could boost even more the impact of your workouts and significantly reduce the time to achieve your fitness goals.

So enjoy, take the challenges one week at a time, and get ready to discover a whole new you in 8 weeks!

—  Thaiane “Thai” Ribeiro – Registered Dietitian/Nutritionist






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Keep a journal and mind the BLT’s

If you bite it, write it; If you snack it, track it; If you nibble it, scribble it; If you hog it, log it.

If you bite it, write it;
If you snack it, track it;
If you nibble it, scribble it;
If you hog it, log it.

For this week’s challenge you will have to start a journal and keep track of what you eat and drink with close attention to the BLT’s.

You will use this journal to keep track of your food and beverage intake when you are out and about. It is also a great way to make personal notes regarding thoughts, questions, new goals, challenges, and new insights you receive throughout your day. Writing everything down holds you accountable to what you put into your system! Your journal or log may also help you discover food habits and patterns that you never knew existed. By recognizing these patterns, you will then be able to know where to focus your energy and where improvements need to be made

Use it as a motivational tool and to track how well you are doing. You will see where you are succeeding, in maintaining healthy eating habits, and where you’re falling short. You can purchase a small book or use the Model that we’ll provide. Give yourself a grade at the end of the day according to your health choices (e.g. An A if you just did health choices and D if you slipped-up).

“BLTs” is not a bacon, lettuce and tomato sandwich — it stands for Bites, Licks and Tastes. Your challenge this week together with the Journal is to go without any BLTs at all. And if you mess up one day be able to just try again the next day.

A Cornell University study found that most people wouldn’t have a clue if we ate an extra 300 calories in a day. Lab director Brian Wansink said in his best-selling book Mindless Eating that people who are overweight tend to underestimate caloric intake by 30-40%!

If you’ve hit a fat loss plateau, BLTs could easily be the guilty party. They can add up to 300 calories a day or more in people’s diets. Here’s an example:

  • A few bites of cereal out of the bag as you pass by – 40 calories.
  • 2 Hershey kisses from the jar on your coworker’s desk – 50 calories.
  • Licking peanut butter off the knife when you make your kids’ lunch – 35 calories.
  • Bites of dinner as you make it – 75 calories.
  • The rest of your kids’ dinner that you just can’t bear to throw away – 75 calories.
  • An after-dinner candy because you have to end with something sweet – 25 calories.

300 calories a day extra might not sound like much, but that adds up to 2,100 EXTRA calories over the course of a week, which is almost a full pound (3,500 extra calories = 1 pound). So this is either weight gain, or fat you could be losing but aren’t.

Tips for Avoiding BLTs

BLTs are HARD to avoid, but even just being aware of the habit will help you start to curb calories. Here are some strategies that might help you limit BLTs:

  • Tie a ribbon around your wrist or finger that reminds you whenever you look down at your hand not to have BLTs.
  • Keep paper towels on the counter in arm’s reach so you can quickly wipe food off the spoons and knives you’re cooking with so you aren’t tempted to lick!
  • Use Post-Its and post your goals and even the words “NO BLTS” everywhere you look.
  • Make a sign above the sink that says “WASH ME” reminding you to hurry and rinse off your dishes and utensils before licking them clean!

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