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Mix and Match

Article posted by Sherri Sacconaghi, August 8th, 2012

 


When I was a kid there was a brand of clothing with tags of different colors. All we had to do is match the colors and, viola we had an outfit. Eating healthy can be as simple as adding some color.

 

We all know that eating fruits and veggies is important to staying healthy but it can get a bit overwhelming to keep track of which foods provide which nutrients. Sometimes we miss out on vital vitamins and minerals.

 

Let’s keep it simple. Generally speaking, foods in the same color scheme provide similar nutrients to the body. Here are the major groups.

 

  • White. These fruits and veggies contain high levels of quercetin, a big anti inflammatory, antifungal and anti viral nutrient. Yep, it fights those infections in the body. Good sources include Cauliflower, daikon radishes, apples, onion and garlic.

  • Yellow. This is the Vitamin C group. Vitamin C helps fight off those free radicals that can cause a vast array of illnesses. Good choices include Lemon, pineapples and yellow peppers.

  • Red. Chocked full of lycopene the red food group boosts circulation, building healthy cell walls and lowering blood pressure. Try tomatoes, watermelon, beets and red peppers.

  • Green. Did not think I was going to forget the green category did you? Leafy greens are the powerhouse of clearing toxins from the body. They also contain Vitamin K to build and maintain strong healthy bones. Eat that spinach, kale and Broccoli, just like mom said.

  • Purple. I saved the most potent for last. This color group contains more disease fighting antioxidants than any other color. They pack the biggest punch for overall health, not to mention they play a key role in raising the good “HDL” cholesterol in the body. No time like summer to fill up on blueberries and blackberries. Eggplant and purple cabbage is also excellent choices.

 

For optimal health, add something from each color group to your daily meal planning. Mix and match those fruits and veggies and voila, you have a healthy plate. So simple even a 6 year old can do it. No tags needed.

 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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So Darn Tired

 


 

Article Posted by: Sherri Sacconaghi, July 23rd, 2012

 


We all live a fully relaxing life, full of fun and self care right? Despite our best efforts, probably not. The hustle and bustle of daily living can take its toll on the body, especially on the adrenal glands.

 

The adrenal glands are the triangle shaped endocrine glands that sit atop the kidneys. They are responsible for regulating the stress response through the synthesis of the ever-popular cortisol and adrenaline hormones.

 

When the adrenals are tired, it may cause a number of different symptoms. The most common include:

  • Dark circles under the eyes

  • Dizziness

  • Low Blood sugar

  • Craving for salt

  • Sensitive to light

  • Excessive sweating from little activity

  • Easily irritated

  • Excessive mood response after eating carbs such as pasta, breads and sugar

  • Tired but wired feeling, poor sleep

  • Lack of Libido

  • Craving sweets

  • Tendency to startle easily

 

If you suspect that your adrenals need a little boost, try tweaking your diet. Here are some adrenal supporting foods that are also delicious.

 

  • Go Veggie Heavy. Zucchini, green beans, avocados and sea vegetables are top on the list. Slightly steam for best absorption and digestion.

  • Choose Fruit Wisely. Not all fruit is created equal for adrenal support. Grapes, plums, cherries, papaya, kiwi, mango, apples and pears are he best. These do not cause a huge spike in blood sugar and there fore do not make your adrenals work so hard.

  • Add Healthy Fat. Yes, add fat! Fats aid in the hormone production. If you do not have enough fat in your diet, you will feel slow and sluggish. Use avocado, olive oil, real butter, ghee and coconut oil.

  • Protein Up. Proteins contain amino acids. Most importantly, L-tyrosine. L-tyrosine is essential in the manufacturing of hormones, especially the feel good hormones such as dopamine. Chicken, turkey, salmon, pumpkin seeds and avocado are tops.

 

We all do our best to live a healthy life, but it is easy to get caught up in the craziness of work, family, school, money issues, and what color to paint the kitchen ( wait maybe that only stresses me out). Sometimes a simple diet boost can help put that spring back in your step. Avocado anyone?

 

 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Seven Day Reminder

 


Article posted by Sherri Sacconaghi, June 20th, 2012

 

 


Things that make me happy; Vegetables, playing tennis, working with my clients, running and playing with my kids. They are automatically part of my weekly routine.

 

Until last week. I got hit with the stomach flu that lasted a week. Yes, a week. The first couple of days I was miserable but more than happy to lay in bed and complain to whoever would listen about how miserable I was. ( my friends can start answering my calls again, I am done complaining).

 

By day four I knew I had to start eating something and vegetables were not it. I tried and it was not pretty. So I went on the ever popular BRAT ( bananas, rice, applesauce, toast) diet. I am pretty sure until last week I had not eaten a piece of toasted white bread since I was pregnant with my 11 year old. Okay I admit it. It was delicious. Maybe because I was starving or maybe because, well, white food is quite delicious. It is a good reminder why so many of my clients have a hard time with giving it up.

 

By day 6 I was cranky, depressed and craving leafy greens like nothing else. I was weak but feeling better. It had been a week that included none of my favorite things. No veggies, no exercise, no work, and my kids would not come near me.

 

Yes, it was just a week, and yes it was just the stomach flu. People, including myself, have been through much worse but it was a great reminder to appreciate the things I have in my daily routine that make me happy. And I put them there.

 

I appreciate that I love vegetables more than the microwaveable white rice. I created that about myself. I love that I went out yesterday and played an amazing 2 ½ hour tennis match against higher ranked players, and won. I did that. ( along with an amazing doubles partner). I appreciate that I can work with people on a daily basis and inspire them towards a healthier life. I created that opportunity. And of course I appreciate my kids, and work on a daily basis to foster a positive relationship with them.

 

I am grateful that I have filled myself up with the things I love. So ask yourself. What have you added in you life that makes you happy everyday? Take time to appreciate what your body and mind can accomplish. Then go out and enjoy doing it with a smile on your face.

 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Now That is Spicy

 


 

Article posted by: Sherri Sacconaghi, June 4, 2012,

 

 

Plan ahead for a small rotation of fresh, healthy meals. That is my motto. It keeps me sane when things get hectic and keeps me from popping by the local sandwich shop too many times a week. But that small rotation, although delicious, can get a little boring. Herbs and spices to the rescue.

 

Adding herbs and spices to your meals can not only alter the flavor of your favorite meals, they are also a tremendous source of antioxidants that can rival even the most nutrient fruits and vegetables.

 

Here are my 5 Favorite herbs and spices to add to your meal planning rotation.

 

1. Cinnamon. This little spice can help lower cholesterol, and control blood sugar. When you are craving something sweet, try cinnamon as it can satisfy most sweet tooth moments.

  • Try This: ½ cup plain Greek yogurt, 1 Tbsp. of nut butter, 2 tsp. of cinnamon. Mix together and use as a dip for apples and bananas.

 

2. Garlic. Never enough of this I say ( I am Italian after all). Garlic contains properties that can help fight against the formation of cancer cells. Its amino acid formation makes garlic an overall immunity powerhouse.

  • Try This: Roast whole garlic cloves in the oven for 30 minutes at 425. Once soft, use the cloves to spread on whole grain bread for sandwiches. No need for butter or mayo when you have garlic around.

 

3. Ginger. Not only does it aid in digestion, it has anti-inflammatory properties that can help ease the pain of arthritis and other muscle pains.

  • Try This: Add fresh minced ginger to roasted vegetables. Use it as a topper to baked sweet potatoes and garnish any fish dish with fresh ginger.

 

4. Cilantro( coriander). No salsa is complete without it. Rich in antioxidants and dietary fiber, this herb can help lower the bad cholesterol and raise the good in your body.

  • Try This. Blend Cilantro with some garlic, olive oil and pie nuts for a delicious, cleansing pesto. Toss the leaves in a salad or use as a garnish to fish or chicken.

 

5. Turmeric. Contains antioxidants that calm inflammation, easing conditions of arthritis and allergies. It as also been shown to inhibit the growth of cancer cells. That is one powerful spice!.

  • Try This: Mix ½ tsp. of turmeric with 3 Tbsps. of pine nuts, 3 Tbsps. of olive oil, 2 large finely chopped onions and 3 Tbsps. of raisins. Mix with 2 cups of rice and bring to a boil. Simmer until liquid is absorbed.

 

This is a great time of year to experiment with herbs and spices as they are easy to grow and you can enjoy them fresh from your garden. It is a simple way to change up your everyday meals, not to mention adding body boosting properties to keep you in tiptop shape this summer.

 

 

 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
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Are You Making It Count?

 


Article Posted by Sherri Sacconaghi, May 15th, 2012

 

 


 
Challenge Yourself

Every morning that I go to the gym I see the same person on the elliptical, magazine in hand, slowly going through the motions.  She does this for an hour.  This makes me ask.  Is she really getting the most out of her workout?

For many of us, time is a valued commodity and getting to the gym takes planned effort.  If you are making time exercise, whether it be at the gym, at home or outside, make the most of it.

Sure there are benefits to any kind of movement, but for those of you looking to blast calories, build muscle, strengthen your heart and feel energized, here are some tips to getting the most out of your workout.


1.    Change the movement.  If you do the elliptical on Monday, try the treadmill or step mill on Wednesday.  Take a spin class on Friday.  Shake it up and keep it different.  This will keep your body on its toes.  When your body gets comfortable with a movement, it does not have to work so hard, therefore the benefits start to decrease.  So change it up.

2.    Change the Intensity.  Amp up the speed on the treadmill for small increments.  Start with a 2 minute jog and a 30 second sprint.  Alternate  this for 30 minutes.  If you are on a walk outside, stop every 5 minutes and do a minute of squat jumps or jumping jacks.  These short bursts of intense movements with help make your heart work harder, strengthening your endurance and blasting fat. Anyone can do anything for 30 seconds, right?

3.    Slow Down.   You are not making the most of your time if you are rushing through strength training.  Slow down.  Whether on the weight machines or free weights use a full range of motion and consider using a count of three to lift the weight and a count of three to lower the weight.  This will allow the muscles to  do the work, not the momentum of the movement.  Muscles burn calories all day long so don’t skimp o this one.
Need a little motivation? Look at exercise as a challenge for your mind and body.  Find the type you love to do and challenge yourself .  Run faster, lift more, jump higher.  When you have a goal to reach for it is easier to push a little harder. 

Exercise with purpose and not only will you do good things for your body, you will also get the amazing feeling that comes with accomplishing your fitness goals.

 

 

Posted by: Sherri Sacconaghi
Certified Health Coach and Personal Fitness Trainer
www.themissionofnutrition.com
Ph: 503 621 7549
This e-mail address is being protected from spambots. You need JavaScript enabled to view it This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Bookmark with:

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