Nuts About Nutrition Newsletter Laura Cipullo, RD, LLC, Nutrition Consultant 201-567-6999 / 917-572-7137 Summer is coming to an end. Here are a few tips to help your health and raise your energy as we enter the next season. Moderation, variety and small steps are still the keys to success. Follow my monthly recommendations to get started on the right health kick. Self Empowerment For September Help yourself discover and use your innate ability to gain mastery over your… • Portion sizes • Hunger signals • Fullness signals Who you are and how you eat can be influenced by your… • Positive body image • Self acceptance • State of mind and body Moving In October Before the weather becomes bitter cold, get outside and get ACTIVE. It may help raise your self - esteem as well as your metabolism. Physical activity can also decrease your risk of having a stroke and or heart disease. Any kind of daily movement can prove beneficial. Try these fun and healthy activities: • Rake the leaves and go apple picking • Walk with your kids as they trick or treat • Take a hike and pack a healthy picnic Nutrition For November Now you are empowered and able to identify your hunger and fullness signals. Take a look at your diet. What can you add to your diet? • Flaxseed • Salmon • Two more servings of vegetables Don’t fret because foods such as flaxseed and salmon are higher in fat. They contain Omega 3 Fatty Acids. Eating these foods in moderation is more than okay. Its great since they are foods associated with lowering your risk of heart disease. Adding two more servings of vegetables is easier than you think. A serving of cooked vegetables is equal to 1/2 cup. Dealing With December By now you are accepting your body and eating your vegetables. The month of December can be challenging, but it doesn’t have to be! The holidays are times to be thankful for you and your family’s health. A few cookies won’t hurt. Even better give the gift of health. • Serve a new heart healthy recipe to your guests. • Give a gift certificate for a massage, personal trainer or a nutrition consult. To arrange a nutrition consult and or a diet/nutrient analysis, please call 201-567-6999.

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