Dr. Lorena’s Blog

Blog #1

Are you sure you choose what you eat?

Ever wondered why McDonalds associate themselves with the Olympics? Or why Coca-Cola’s health slogan is “working for healthier, happier lives”? Or why they put images of athletes on their cans? Ah, the power of association! And up until now it has been mostly used for profit, regardless of public health.

This is just meant to open up your eyes and to help you become aware of what is being visually fed to you multiple times a day without your consent.

 I’ll leave you with a thought, “Why do companies pay between $326,260 and $600,000 (Sunday night football) for a 30-second slot on TV? If it really doesn’t make it a difference what you are seeing for a few seconds why do companies invest so much?



Blog #2

How to get yourself to workout!

Most personal trainers never tell you this trick, but as an expert dealing with clients for almost two decades, I can tell you that an important factor in getting yourself to exercise is all about knowing yourself and what works for you. Let me explain…

Are you a morning person or a night owl? When are you most productive at work? Yes, continue answering these questions, as they will help you in the development of your very own personalized, effective workout regimen.

For example, if you happen to be a morning person, it does not necessarily mean that you should work out in the morning, actually you may find that its best for you to get your work done during those productive morning hours and train later in the day! You may even get a second wind and end up being more productive.

Do you like to workout on an empty stomach? Actually, have you ever tried working out on an empty stomach? How much time after you eat do you need in order to feel ready to hit the gym or the treadmill? (If you have diabetes, do not try this). How often do you work out? Have you ever worked out? What do you like about it? What do you hate about it?

These are just some questions that can help you set up the right situation that may nudge you in the direction of the gym and a healthier lifestyle.



Blog #3

Three tips to suppress your appetite during the holiday season!

  1. Get a good nights rest. It has been evidenced by researchers around the globe, that when you deprive your body of sleep, it seems to make up for it by an increase in caloric intake. If you sleep less than six hours a night, you are almost 30% more likely to become obese than individuals who get between 7-9 hours of sleep! How does this happen? Well, according to a study conducted in 2004, researchers examined sleep and the peptides that regulate appetite, like Ghrelin! This hormone actually stimulates hunger and lack of sleep has been shown to be associated with increased ghrelin levels. Therefore, beware if you stayed up late studying or partying, you may get the munchies, and now you know why.
  2. Drink lots of water! I know you have heard this before, but how much is the right amount of water you need. 8 glasses, really? It seems so standard, how can somebody who is 5ft and weighs 115 lbs. compared to somebody who is 6ft and 200 lbs. require the same amount of water? Obviously, one or both may be incorrect because it isn’t customized to the individual. That is a general recommendation to survive. If you want to know more in detail how much you should be drinking (according to your body weight) please go to the article I wrote about the actual recommended dosage of water. http://www.massnutrition.com/articles/water-hydration/
  3.  Make yourself wait! We all know that hunger feeling, its like if there’s an animal inside growling for food inside of your stomach. However, haven’t you ever gone without food so long that you were no longer hungry? Well, that is because most cravings subside within 15-35 minutes. Use this to your advantage! What I mean by this is, don’t go starving yourself everyday, but if you are having a craving for some unhealthy food, keep in mind that you can let it subside and when you are in greater control of your appetite (after it is subdued) you will have an easier time making a healthier choice.

Blog #4

Do you eat the minimum recommended amount of fruits and vegetables?

  • For many, eating fruits and veggies can be a chore. I personally have a hard time eating vegetables. However, I find ways to trick myself into getting my daily recommended servings. I try and incorporate small amounts throughout my meals. I also blend vegetables with fruits and whey protein, making delicious and refreshing healthy cocktails.
    So, what does a daily recommended amount of fruits and vegetables look like?
    How many people actually eat the recommended amounts? Well, the Centers for Disease Control and Prevention (CDC) reported in 2010 that only 33% of adults were eating the daily recommended amount of fruit, and even fewer were eating veggies.
    What’s a Daily Recommended Serving?
    If you are on the standard 2000 calories a day, you should eat:
    • 2 cups of fruit
    • 2 1/2 cups of vegetables
    While that 2000 calorie standard is an average that the majority of the population, it is not to each individual. Fruit and vegetable servings are calibrated off of calorie requirements, which in turn are set by a person’s sex, age, and activity level. If your activity level is lower or higher, or you are older or younger, you probably have different calorie requirements and therefore different recommended servings of fruits and vegetables.
    Interesting extra pointers:
    Did you know that when it comes to salad, a cup is not a cup (really). It takes 2 cups of leafy greens to equal 1 cup of vegetables.
    Did you also know that juice does count as a fruit. However, you want to make sure you are having 100%, but careful with the nutrition labels, you don’t want 100% cocktail.
    Did you know that when product labels say low fat, they are usually enriched with extra sugar to give you a savory taste!