488 Main Ave

2nd Floor 

Norwalk, CT 06851

Diehl Nutrition, LLC

Tel: 203-858-4615

email: katie@thedailydiehl.com

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© 2020 by Diehl Nutrition, LLC

 

Nutrition Education

January 29, 2020

From nights out with friends, a glass or two of wine at dinner, or happy hours, alcohol is a hot topic in my practice and often times my biggest challenge. It is one of life’s most desired simple pleasures. Clients are always asking me about how much alcohol they can consume without gaining weight, but there’s so much more to it than just the weight (more on this below). I also get asked often, “do you drink alcohol?”. The answer to this is, yes but not often and you’re about to learn why!   

We all know I am a big believer in knowledge is power. The more you know and understand something, the better and wiser you’ll be (or so I hope) when making decisions about what you put into your body. So, what really happens to your body when you consume alcohol?

Let’s start with the basics.

WHAT IS ALCOHOL?

The alcohol we drink is called, ethanol.  It’s produced through a process called fermentation. During fermentation yeast digest in certain carbohydrates such as grains, starches and grapes....

October 10, 2019

October is here which means holiday season is right around the corner. Which also means, cold/flu season is right around the corner. So how do you stay germ free? 

To start, it's all about your nutrition and the quality of. Our immune systems can not build on their own. They have to be supported by the nutrients that you receive from your food choices.  Wouldn't it be amazing to go an entire season with no head colds, flu or "icky" symptoms?  It can be done but you have to stay committed, eat LOTS of nutrient-dense vegetables, fruits and steer away from (dare I say it...), alcohol.  Alcohol, sadly, is not our friend.  It is our enemy.  I will save it for a different post but understand that alcohol weakens your immune system and makes it more susceptible for infections.  So, be smart about your alcohol consumption (if any) this Fall/Winter season. 

Separate from a great, balanced, and nutrient-dense diet, and washing your hands numerous times a day, her...

May 21, 2019

One of the best times of year is approaching us - SUMMER. During the summer months our goal is to get out of town and remove ourselves from the daily grind so we can disconnect and recharge. I practice self-care a lot in my practice. It is so important that you take time for you. Recharge mentally and physically. Otherwise, you end up feeling run down and burnt out. It happens to us all. None of which is good for your overall health.  

People immediately think that because they are going on vacation this is an automatic set up for failure with their health goals. "What can I eat?" "There's no gym near by." "I'm staying with family and will have to eat what they feed me." (I have lots of comments there....). "I'll be eating out every meal."  Do any of these sound familiar? Well, I am writing this blog post to remind you all that, that is not the case, AT ALL. If anything, it can be the complete opposite. 

I recently took a quick trip to recharge my battery. I have to p...

February 7, 2019

Do you find yourself feeling run down, tired and/or sluggish often?  Are your energy levels low but you can’t seem to figure out why? Do you find yourself grabbing that extra cup (or two) of coffee because you simply rely on it to keep yourself awake and alert?

The #1 symptom I see in most of my clients is their energy levels.  People find themselves dragging and counting down the minutes until they can kick off their shoes and relax, daily.  Having the feeling of being constantly tired can put a lot of stress on your body.  If your body is under a constant state of stress it cannot function properly and in some cases, can lead to other serious chronic states.   

If you’re one of these people, here are 7 helpful daily tips to keep your energy levels up!

  1. DRINK MORE WATER. So important! Water is essential for proper circulation of nutrients in the body.  Without water nutrients can’t be transported from point A to point B.  In addition, water composes 75% o...

January 22, 2018

Before I became a nutritionist and complete nerd about food awareness, every time I drank a protein shake, within 20 minutes I would come down with this crazy migraine and always just feel, off.  I always listened to my body and would never consume those products again but I wondered, what is giving me these headaches?

I get asked about protein powders ALL the time.  There’s something about that quick on-the-go meal that people love.  Don’t get me wrong, I do love a good smoothie but I will always tell you to eat natural foods before grabbing that quick shake.  These reasons are for a different post......However! If you’re going to consume protein powders be sure you know what each ingredient is and the health benefits (if any) they provide.

I think it’s fair to say that the protein powder (and bar) industry is incredibly saturated, am I wrong? There are so many products, so many brands that it is nearly impossible to keep up.  They mostly all market themselves to be “the healt...

November 22, 2017

It feels like in a blink of an eye the Holiday's arrive!  I will not deny that I do love this time of year.  We all work so hard and sometimes get caught in the motions of being busy!  The holiday season is a time for us to reflect on 2017, gather together with close friends, family and ENJOY. 

However.....as much as I want you all to indulge and enjoy, do not allow the holidays to take over your waistline!  It is best to go in with a strategy and stick to it!   Here are some ideas to get you started! 

#1. PORTION CONTROL 

Before attending or hosting a party, be sure to keep your blood sugar levels balanced by eating small balanced meals/snacks leading into the event.  If you know you are going to go carb heavy at the party, then go very carb light in the earlier portion of the day.  Save it for later!   But, be mindful of your portions at the party!  Here's a visual of how you should be filling your plate:

#2. KEEP HEALTHY SNACKS AT TH...

March 20, 2017

Have you failed at weight management because you tried one fad diet and
moved onto another? Have you attempted to eat healthy but nothing seems to work? Have you lost motivation to eat clean and exercise daily because you feel hopeless? Do you feel like no matter how much sleep you get you still have low energy?  Are you taking prescription medications that you would love to get off of? Do you have daily migraines and don't understand why? If so, it is most likely because you are not eating what’s right and appropriate for YOU.  

WHY WORK WITH A NUTRITIONIST? 

1. EDUCATE. My role is to educate and assess.  I spend a lot of time educating clients on the "why" and importance to nutrition.  Whether it be how much water to drink a day, the importance of carbohydrates and the difference between simple vs complex. Education is one of the most important things a nutritionist does.  

2. HEALTH. Your health is your #1 priority in life.  If you are not physically healthy then...

February 13, 2017

Do you find yourself nibbling in between meals or throughout the day?  Are you nibbling on foods that you know are not the best but they’re available so you grab it anyway?  The keyword here is available.   As you plan your day, be prepared and have healthy and enjoyable high protein snacks on hand!  Why high in protein? Foods that are high in protein will keep you satisfied and feeling full.  Protein is also the building blocks of muscle and our objective is to always build muscle & burn fat!   

Here are 5 easy high protein snacks to keep you satisfied throughout your day! 

#1. TRAIL MIX

The best part of trail mixes is that you can custom create your own to satisfy your needs!   Choose your favorite nuts and seeds (raw & unsalted), add raisins, dried apricot, craisins and/or shredded unsweetened coconut flakes.  Shake together and use a ¼ measuring cup and place into little containers or snack plastic bags!  Portioning out your snacks allows you to...

January 30, 2017

One of the most common reasons that people do not eat as healthy as they should is because they feel as though eating healthy is too expensive. If you are on a budget and still want to eat healthy, you can! You just need to know a few smart tips to guide you to getting the most for your food budget!  

There are many steps that you can take when looking to save money on your groceries. To start, there are 6 main steps: Plan, Buy In Season, Buy Local, Go Back To The Basics, Spice Up Your Creativity, Always Consume Leftovers.   

#1. PLAN

Plan, Plan, Plan.  I can not stress this word enough.  Like all things in life, in order to succeed in something you must have a plan beforehand.  Therefore, before you head out to the grocery store, take the 5-10 minutes prior to make a list of what it is exactly that you're shopping for. Never go into a grocery store without a plan, you will 100% be more likely to be impulsive with your purchasing and in result, spend more money than you nee...

December 29, 2016

With weight loss, people generally want to lose drastic weight in a short period of time.  I wish I could supply everyone with a magic pill that would get you to a weight of your dreams. Sadly, I can’t offer that.  But what I can offer is my knowledge, experience and skills with nutrition and understanding how the body stores and burns fat.

I understand that the quick fixes of the world seem a lot more appetizing then taking the marathon route to get there.  If you know me, you know I am highly against fad diets.  Primarily because they never last and in most cases cause people to end up exactly where they started – feeling frustrated, gaining lost weight back, fed up, tired, and confused.  Food and nutrition shouldn’t feel like a job, it should feel like a lifestyle.  By understanding how your body utilizes nutrients, you’ll be more inclined to stay away from those popular fad diets and learn balance and eating right for you.

Today I want to focus on how we store fat...

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