Positive energy from a radio show?
February is Self Esteem Month so join me tonight on blog radio with Harry & Phil to discuss how Cognitive Behavior Therapy and your health can enhance your self esteem!

Positive Self Esteem Starts with your View

What: Marvelous Mondays with Harry & Phil
When: Monday, February 8, 2010 at 11:00pm
Location: From the comfort of your computer or phone
Street: Corner of WiFi & Cellular

CALL IN # (347) 324-3604 And Ask your questions LIVE!!
or Listen ONLINE:
http://www.blogtalkradio.com/marvelousmondays

Join in on the fun by sharing your positivity with the world!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Join us this Monday, Feb 8th, 2010 at 11pm EST (GMT -5)
Meet Dr. Jayme Albin “The Cognitive Behavior Therapist” and founder of Sculpt NYC.

Phi: “I love what Dr. Jayme says in the ‘About Me’ section on her site:

‘My approach can be described as supportive, hands-on, interactive, straightforward and motivating. There is a heavy influence of positive psychology with an emphasis on lifestyle enhancement that goes beyond just symptom relief. There is a strong emphasis on the acquisition of a balanced lifestyle that is designed to keep you moving forward towards your goals so your life is the most successful and fulfilling it can be.

I use techniques of cognitive restructuring, response prevention, active role-play, real life exposures (where I go with the client somewhere), virtual reality therapy, biofeedback,thought exposure, relaxation therapy, mindfulness and meditative therapies.’

For more info on Dr. Jayme visit her sites:

http://SculptNYC.com

https://askthecognitivebehaviortherapist.com

http://DrJaymeAlbin.com (coming soon)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Advertisements

Sculpt NYC’s next Cards, Connections & Cocktails

Come meeting and mingle with other like minded Health and Wellness Industry expert. Exchange business cards and ideas in a relaxed, fun environment.

Come connect with other like minded professionals at our Health and Wellness Industry Cards, Connections & Cocktails.

www.sculptnyc.com

Sculpt NYC/LA Invited:


· Physicians
· Physicians Assistants
· Psychologist/CSW’s
· Nutritionists
· Life Coaches
· Personal Trainers
· Business Coaches
· Physical Therapists
· Holistic Providers
· Alternative Providers

All other professionals directly related to the health and wellness industry.

RSVP Here at our Meetup.com Profile

*This event is STRICTLY LIMITED to established, employed professionals in the health / wellness industry.
Job Seekers and other solicitors and will be denied admission.

Event Details:
Date -Thursday, March 11, 2010
Time – 6 -9pm
Location: Pranna Restaurant
79 Madison Avenue
212.696.5700
http://www.prannarestaurant.com
New York, New York —
RSVP Here at our Meetup.com Profile

Please feel free to share this invitation with other established NYC-based professionals in the health / wellness industry Thank you and looking forward to meeting those who will be in attendance personally

Jayme Albin, MA, Ph.D
http://www.AsktheCBT.com
http://www.SculptNYC.com
Office Line: 212-631-1133
Email Jayme@SculptNYC.com

If you are having a hard time losing or maintaining weight loss, although you are “staying within your daily calorie intake allotment” perhaps you need to rethink eating commercially prepared food. Since while some retailers or manufacturers are working on solutions to develop lower calorie foods others are just under reporting.


ADA Report on The Accuracy of Stated Energy Contents of Reduced-Energy, Commercially Prepared Foods…

A recent study released by the American Dietary Association (Volume 110, Issue 1, Pages 116-123, January 2010) which evaluated the stated energy contents of reduced-energy restaurant foods and frozen meals purchased from supermarkets revealed that differences substantially exceeded laboratory measurement error.

In fact measured energy values of 29 quick-serve and sit-down restaurant foods averaged 18% more than stated values, and measured energy values of 10 frozen meals purchased from supermarkets averaged 8% more than originally stated.


Further some individual restaurant items contained up to 200% of stated values while, free side dishes increased provided energy to an average of 245% of stated values for the entrees they accompanied.

As pointed out in this report, this phenomenon could not only hinder efforts to self-monitor calories intake to control weight, but could also impact the recent policy initiatives to disseminate information on food energy content at the point of purchase.

Health Epidemic?

December 18, 2009

The US’s growing health epidemic, specifically the growing proportion of children and adults considered overweight or medically obese is no secret. But if you are like me, in that you like to look at the data you might find this report which describes the findings from the 2005-2006 survey of the Health Behavior of School-Age Children (HBSC) project. This was a cross-national study of adolescent health, health behaviors, with the family, school, and social-environmental contexts for these health behaviors. The World Health Organization sponsored the study. http://www.nichd.nih.gov/publications/pubs/upload/HBSC-2005_2006-Final.pdf

Halloween candy leads to Thanksgiving stuffing and mashed potatoes, followed shortly by holiday and New Year treats. As the cold weather pushes in and the season wears on, you CAN make a conscious effort to not pack on the pounds as you pile on the extra layers. Follow the advice below for a healthier Thanksgiving Day:

1. Offer and/or choose healthy hors d’ourves. Try vegetables (celery, tomato, peppers, carrots, broccoli) with low-fat dips (hummus, low-fat dressings) and whole wheat bread and crackers with low-fat, low-sodium cheeses. These high-fiber and high-protein items make you feel fuller longer, which will help prevent overeating during the main meal. If your host will not be offering this, bring a dish yourself, or snack before you leave your house.

2. Instead of dark turkey meat, choose the white meat. It is a lean protein that is lower in fat, cholesterol, and calories. Skip the skin, which is very high in cholesterol.

3. Try your turkey topped with cranberry sauce instead of gravy. It has a great, sweet flavor and is lower in sodium, fat, and cholesterol than gravy. A small amount goes a long way.

4. Instead of cream and butter, mash potatoes with skim milk and cholesterol-free margarine or spread. For a lower-carb alternative, try making cauliflower mash with similar ingredients.

5. Try baked or mashed sweet potatoes instead of white potatoes. They are richer in minerals and vitamins, especially beta carotene, and have a lower glycemic load.

6. Have proper portion control, especially if you are eating family or buffet style. Put everything on your plate first so you are aware of what you are eating. Do not pick up food piece by piece. You will never know how much you ate.

7. Taste what you like-it’s ok in moderation. Try using small plates and small utensils to slow down your eating pace. You will enjoy your food and eat less of it.

8. Balance your plate: Make sure 1/2 of your plate is filled with a vegetable, 1/4 with a lean protein, and 1/4 with a starch, preferably one that is high in fiber/whole grains; try whole wheat stuffing, or a brown rice pilaf.

9. Fruit for dessert–you will be surprised how popular this will be, especially a fresh fruit salad. Or offer baked apples instead of apple pie as a more health-conscious treat.

10. Exercise! Start the day off with a great workout. It will invigorate and motivate you for the rest of the afternoon and evening. Also, remember to hydrate well with at least 8 glasses of water throughout the day, and a likely turkey feast.

Low Carb Lifestyle Made Simple

September 17, 2009

Low-Carbohydrate Diets versus Non-Carbohydrate Diets.

According to the American Academy of Family Physicians, a “low-carbohydrate diet” is one which reduces carbohydrate intake to 20-60 grams of carbs per day, or about 20% of total daily caloric intake. Such diets are often higher in protein or fat to replace the calories/foods that would usually come from carbohydrate-rich foods.

Although the low-carb craze has quieted down lately, many still believe that cutting out carbs and increasing protein is the way to go to lose weight. In reality, this does usually lead to weight loss.
veg
Here are the 3 main reasons why this occurs:

1. When you cut out one or more food groups (grains, fruit and/or dairy), you restrict the amount of food you can eat and will likely consume less calories. Reduced caloric intake, while maintaining or increasing energy expenditures will result in weight loss.

2. Decreased consumption of sweets, sugar, and junk food will decrease cravings for such foods, thus decreasing caloric intake.

3. Low-carb diets often result in lost water weight for 2 reasons:
1) Carbs hold 4 times their weight in water in the body, which is released as carbohydrate stores in the body are diminished. 2) Low carb-diets are usually high in protein which requires the use of more water to be excreted as they are metabolized by the body.

Despite the above, at SculptNYC we DO NOT advise following such a low-carb diet.

We believe in reducing or eliminating white flour and sugar, while maintaining a balanced diet including a variety of fruits, vegetables, whole grains, and dairy products. This also allows for a greater adaptation into a life-long health plan, rather than thinking about being on a restrictive plan that is not healthy for your body in the long run and near impossible to maintain.

Carbohydrates are particularly important in fueling workouts and in post-exercise muscle-recovery.

Low-carb diets can cause many negative side effects, including headache, constipation, dehydration, and ketosis. Ketosis is a metabolic condition that occurs when fat is broken down to be used by the body as fuel since sufficient carbohydrates are not available for energy use. When this occurs, ketones build up and the body and can lead to feelings of lethargy, tiredness, and decreased energy. In fact, a recent study conducted at Tufts University (published in the February 2009 Journal Appetite) concluded that low-carb meals decrease cognitive skills and performance on memory-based tasks.

Each individual has different carbohydrate and nutrient needs, which is why we advise each client according to their particular situation.

If you would like to reduce and improve the carbohydrates in your diet, then try these tips:




Summer Fruit

1. Avoid Fruit Juice and be conservative about your whole fruits. Fruit contains natural sugar, but it’s still metabolized like sugar in the body. Fruit juices are empty calories, since they do not contain the fiber that whole fruits do. Remember that most fruits have about 15g carbs per half cup, so 2-3 servings per day is sufficient to meet
dietary needs.

2. Skip the “sugar-free” products. They often contain hidden carbs that mysteriously add up and keep the cravings coming. Examples include sugar-free gum, diet soft drinks, or artificially-sweetened packaged foods, such as ice cream and cookies. The calories and carbs in such foods can add up and keep blood sugars elevated. Artificial ingredients, sweeteners, and carbs in these foods can leave you feeling bloated and reduce your motivation to stay on course.

3. Increase vegetable intake. Try adding vegetables to breakfast (think egg white omelets) or even non-traditional chicken and vegetables for breakfast. For snacks think snap peas or sliced cucumbers. Try a yogurt or hummus dip for a more tasty, filling, treat.
4. Try eating multiple-course meals. Start lunch and or dinner with a salad/vegetable before the main course. Then eat your protein. Pause for 5 minutes. Then, if you want healthy carbs, have a small portion LAST.

5. Work on your URGES! Try waiting 15 minutes before each decision to
eat, even if it’s healthy snack. Most people snack on carbs, which means that giving into the behavior is giving into the urge. If you want to reduce your urges, thus cravings, try fighting against those urges and double check that you are actually hungry.

6. Creative in the kitchen! Make your own version of your favorite dishes.

For example, try your own frozen yogurt:

Blend 2 cups of ice, with a 1/4 to 1/2 cup of chopped fruit, 3/4 cup club soda, 1 tsp natural sweetener, with a 1/2 cup of low carb, low fat yogurt for 2 minutes on medium in a blender or food processor. This will provide you with a refreshing, healthy dessert that will help keep you satisfied without all the unnecessary fillers that come in packaged frozen yogurt or ice cream.

7. Make your own vegetable soups: Many store bought or restaurant served soups are filled with starch, salt, oil, and/or sugar. Use slow roasted vegetables and seeds to create texture without the corn starch. Roast vegetables in a seasoned stock and then blend in food processor. Add a tsp of parmesan cheese for a richer taste and a little more texture.

8. Prepare! Don’t get caught hungry especially if you are the person always on the go. Cut up small vegetables so you have them handy, carry them in small Ziploc bags. Cheese sticks or low fat cottage cheese are available in portable sizes as well. The same is true for hard boiled eggs. They are a great high-protein snack, especially if you limit the yolk. If you are really tight on time, and don’t have them available at home, many restaurants and delis have them prepared and waiting for you!

9. Handy snacks. A handful of nuts is a great way to get some mid-day protein. Don’t go for repeats because the calories can add up, but a small handful with half of an apple is a great way to get a boost without having to leave the office, or breaking your calorie or cash bank.

10. Quick fix: Try a high protein power bar. Make sure it’s not loaded with unnecessary carbohydrates, extra oils (often found in the candy coatings), and is high in fiber. Try bars that are made with all or mostly natural ingredients such as fruits and nuts. Its better than allowing your body to feel “Starved” which lowers your resistance to binges later on!

Skipping Meals

August 4, 2009

It’s 8:30 a.m. and you finally “hear” your alarm go off after hitting the snooze button 3 times.  You were out late last night entertaining clients at a business dinner where you drank and definitely ate a bit too much.  You have now missed your morning workout, and barely have enough time to throw clothes on, gather your notes for your 9 a.m. meeting before you attempt to hail a cab and make it to the office on time.  And yes, it’s raining (surprise, surprise).  Breakfast is the last thing from your mind, and you are just hoping that someone at work put on a pot of coffee to numb your headache and get you through at least the first few hours of your day.  As you slide into the conference room at 9:02 a.m., you can’t help but eye your co-worker’s bagel and cream cheese.  But, you think, I ate enough last night and didn’t exercise today, so I can afford to skip breakfast, maybe even lunch too, right?  You couldn’t me more WRONG!  Below are the reasons why skipping meals can be detrimental to your diet and overall health. 

1.  Increased cravings:  Sure, you may like bagels and cream cheese, but your co-worker’s breakfast looked extremely appealing today because you were hungry and your body needed fuel.  A filling, balanced breakfast of oatmeal, low-fat milk and fruit OR egg whites and whole grain toast, for example, would have satiated you and prevented the bagel from calling out your name.  Such a meal, that is high in both protein and fiber, will also allow you to consciously select a healthy option for lunch, instead of giving into temptation as you eye the French fries and smell the garlic bread while passing through the cafeteria. 

2.  Altered blood glucose:  Let’s talk about the mini pretzel bin and M&M bowl on your boss’s desk:  Your body needs and wants energy NOW, and knows that the quickest fix is glucose or simple sugar found in sweet foods, white flour products, and juices.  But as quick as these foods raise your blood sugar and give you an energy boost, they will cause you to crash again.  This will perhaps lead to even lower blood sugar levels and send your hand back into the boss’s bins and bowls again and again.

3.  Eyes bigger than your stomach:  Your head thinks you need to eat extra to make up for the “losses”, although your digestive tract still processes a meal at the same rate.  Your head and stomach have long forgotten about the M&M’s and pretzels that were quickly digested.  And since it takes 20 minutes for your stomach to communicate to your brain that you are full, you are tempted to finish large portions on your lunch plate, especially if you eat quickly, which is common when feeling famished.  Your body is craving the energy it lacks and wants MORE IMMEDIATELY, since it was inappropriately fueled.  You will not have the stamina to go to the gym after work, and of course, you have another client event this evening involving restaurant food and alcohol….

TIPS TO BREAK THIS CYCLE:
The key is to PLAN AHEAD. 
-DO NOT skip meals.  It IS a big deal, especially if you fall into this habit and it occurs on a regular basis.
-Keep healthy foods for meals and snacks handy at home or in the office, or know where you can conveniently buy such items as energy bars, shakes, nuts, fruit, vegetables, and yogurt. 
-Something is always better than nothing:  Even if you can grab just an apple and a small handful of nuts, this counts as breakfast!  You may not be sitting down and enjoying at a table, but this is better than skipping a meal all together.
-Snacks are best if they include protein and/or fiber, both which help keep you fuller longer.  It is ok if they “ruin your appetite” for dinner as Mom used to warn.  This will help you forgo temptation, decrease cravings, and allow you to slow down and enjoy your meal, eating only the portion your body requires. 
-Keep a food record.  By writing down what you eat, you may notice that you are skipping meals more often than you realize.