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Symmetry Pilates Center

188 Route 101 - Bedford, NH 03110


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2:12 pm

Are you getting enough Protein?

If not.. you may be setting yourself up to loose muscle instead of fat!

Your body needs protein to build muscle and trigger matabolism of stored fat.  So one change you can make to your diet to improve fat loss is to ensure you are getting enough protien in your daily diet.

How much protien do you need:lean meat

Men: 2 palm-sized portions per meal

Women: 1 palm-sized portion per  meal

What are some good choices for protien?

lean meats (chicken, turkey, fish, lean beef, lean game
meats), lean vegetarian sources (tofu, tempeh, legumes), or powdered protein supplements

Snacking on raw nuts can also boost your daily protien intake and satisfy hunger between meals.  Just make sure not to overdue since nuts can also be high in overal calories.

Maybe try replacing the carbohydrate (grain based foods: bread, rice, pasta) in your meal with a larger portion of protien.

1:02 pm

Nutrition - Am I eating too much food?

I hope you are continuing your food log.  And if you have slipped or have not started yet.. time to get back to it and start recording what you actually eat and how much of it.  Remember there are many handy phone apps that will make this very easy to do.

So question 1:  Are you eating too much food?  

A good rule to follow is to stope eathing when you are 80% full.  You don't want to feel stuffed just satisfied.  Here are a few tips to help:

- Eat from a smaller plate

- Perhaps leave a little on your plate (good choice here is the starch/carb all your vegees.)

- Stop at one portion and don't go back for seconds.

Pick a strategy and see if you can consistantly follow it.


Next: Are you getting enough protein?


Here is what I had for lunch today:engl muf-hummus_copy

Toasted whole grain english muffin, spread with hummus, layer sliced tomatoe and avocado, salt and pepper.  I included a little taboli on the side.


5:00 pm

Nutrition - Learn it, Live it - What am I eating?

In starting on the road to better nutrition and learning how to better and fuel the body – one of the first steps is to find out what you are currently eating… really eating, not what you think you are eating. 

How much do I really eat?… what do I really eat?… am I deficient in particular nutrients?  

Step 1,  start to keep a food log.   wooden-veges-on-a-white-background

Don’t total the calories, grams of fat, sugar, or protein until the end of the week – this is just recording, no judgment.   See how it goes… can you do it.. don’t cheat no one will see it – just you.  Let me know how it goes and if you uncover anything interesting.

There are also some cool apps you can use to make it supper simple.  One I like is FatSecret it has many common foods you get at your grocery store and you can add the ones it doesn't have.

    Phone Apps:  FatSecret, Sparkpeople

    Online Apps:  MyFoodDiary, Evernote (can be used for notes on anything)

    Paper and pen:  Old fashioned but it works.

Join me and start keeping your food log – remember no judgement just write it all down, what and how much – don’t forget the sugar and cream in your coffee… J

5 Questions for Weight loss:  here they are

1. Are you eating too much food?

2.  Are you eating enough protien?

3. Are you eating too many sugars or starches?

4. Are you eating enough vegetables?

5. are you including enough healthy fats?


Next: Lets look into each of these questions further.



6:45 am

Nutrition – Learn it and live it - Introduction

We all know how important physical activity is in achieving a healthy mind and body. But do we understand what a large role nutrition also plays in our quest for good health and a lean strong body?  Join me as I dive into the world of sports and exercise nutrition.  

This blog will address both high nutritional content eating as well as tips to loose weight or keep your weight under control. 

Next:  5  questions for weight loss

10:51 am


Welcome to our new blog!

Symmetry's goal is to create a place to offer valuable information pertaining to your health and wellness.  We want to share information as well as create a place where you can comment and add to the discussion.

Our first topic is coming soon so come back and visit!


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