This week we were joined by local mom and business owner, Jennifer Caprio of SWEAT Studio Cape Cod. We chatted about how if Mom and Dad are healthy then the family will be healthy. We chatted about nutrition, fitness, things you can do for 30 mins daily and more!

We gave away a 10 card punch class ($150 value) to Brooke Kowalski and another Polar Cave gift card to Jennifer courtesy of her friend Candice who nominated her!

Nominate a fellow parent to receive one as an act of kindness via this form: https://forms.gle/qy3mrdM1pGWWgAkZ7

OR

Submit a Quote or Story from Quarantine via this form and Erin will pick her favorite: https://forms.gle/fn4DKbNDcghs3C6x9

Join us weekly on Friday nights at 8pm on Facebook LIVE!

Loving Yourself Is An Important Lesson to Teach Your Children
By: Pamela

​The ground may be covered in snow, but if you’re like me, you are day dreaming about those Summer days spent with the kiddos at your favorite Cape Cod beach!  With those beautiful beach days, though, can often come a lot of anxiety for us moms who are faced with a body that has housed the most precious gift in the world…but is now something we don’t recognize in the mirror. 

I am all about self-love and accepting this new body and all of the badges of honor that go along with motherhood.  When I see a mom covered up at the beach or missing out on fun because of her insecurities, it absolutely breaks my heart.  After gaining almost seventy pounds with my pregnancy, I dreaded going to the beach – something I have loved my entire life – and chose a bathing DRESS to try to hide my flaws.  That thing was so uncomfortable.  The skirt absorbed so much water and weighed me down so I couldn’t even enjoy myself and the experiences my toddler was having for the first time at my most beloved summer spot. 

We have just under three months until swimsuit season is upon us, and I want to arm you with some tools to make this the best summer ever…one where you can run, jump and play with your kids without any worry.  What are those tools?  Most people expect me to say diet and exercise.  Yes, those are extremely important if you want to make changes in your appearance, but the most important piece in the weight loss puzzle is creating the right mind set so that you can be truly successful.
The great news is, as a mom you already have the tools! 

As a mom, we love our kids with our entire hearts.  Does that mean we let them do whatever they want?  Eat whatever they want?  NO!  So loving yourself does not mean accepting your body and continuing with unhealthy habits.  Loving yourself means talking to yourself the way you talk to your kids.  You can’t have huge portions of unhealthy food - you need to eat your vegetables!  You can’t watch endless hours of TV - go outside and play (aka get some exercise in)!  These are things we make sure our kids are doing, but often times spend our day exhausted and getting our energy from the donuts someone brought to work, the leftovers from our toddler’s plate or a pizza because we’re too tired to cook.  We also tell our kids how smart, beautiful and talented they are.  You would never call your child fat or pick apart their body.  So don’t talk to yourself that way!  Look in the mirror and give yourself compliments. 

Every day, every choice you make will bring you closer to your goals or further away.  Every choice you make shows your body that you love it, or that you aren’t taking care of it.  If you think about each choice in this way, you’ll be able to make healthier choices each day so that when summer roles around, it’s not about having a bikini body, it’s about knowing that you’ve taken care of yourself, that you are perfect the way you are because you’re doing all of the right things, and to just have fun without thinking about our thighs. 

See you on the beach!

Pam grew up in Falmouth, MA and is mommy to a gorgeous 3.5 year old, Kennedy.   Pam has lost almost 70 pounds and created Fit Mommy Mindset to help others lose weight and find themselves.  Find her on Instagram @FitMommyMindset for meal inspiration and weight loss motivation including her weekly Mindset Makeover Series.  New videos are released every Monday and can also be viewed on her Youtube Channel under Fit Mommy Mindset.

By: Jennifer L. Long, RN, NCN

The Endocrine, digestive, respiratory, cardiovascular, nervous, reproductive, integumentary, muscular & skeletal are the systems of your body. *Do you know whether or not the habits you are engaging in on a daily basis are supporting long-term health or disease to those systems? *Do you know those systems are dependent on your lifestyle choices & habits for survival & prevention of disease & quality of life? *Do you make choices to prevent disease, maintain & promote health? *Do you know how your choices affect each one of those body systems? *Did you know that an unstable blood sugar, elevated stress levels, lack of physical activity, lack of sleep, poor nutrition & dehydration contribute to disease? It is SO important that the person helping you with whatever your health goals are, losing weight, gaining weight, maintaining, lowering your A1C, hormone balance & improving the quality of your body systems, is fluent in how the body functions? Food, water, medications, disease & health conditions all effect each system & you can change outcomes without drastic measures, extreme dieting, unrealistic expectations. Someone with an understanding of health psychology and behavior change that can help you develop into the lifestyle you need for desired success. Change occurs 1% at a time, the decision to change is 100% yours...make the choice & let's CHANGE YOUR LIFE! Transformation begins with nutrition! #RNutrition

“Transformation Begins With Nutrition”- Jennifer Long, RN,NCN.
 
Contact  RNutrition Health & Wellness to receive Nutrition & Health Consulting  from Jennifer Long, RN, NCN. 
 
Phone: (508) 360-2032
Email: RNutrition2013@gmail.com 
Website:   www.rnutritionhealwell.com

By: Jennifer L. Long, RN, NCN

A wedding invite has just come in the mail! How exciting, a CAPE COD wedding in 
JULY….…oh wait, that means you need to get a dress…and its summer so that means less is 
covered up! You put your hands over you belly and start dreading the fitting room. Feeling 
bloated, and a bit uncomfortable in anything form-fitted you panic! What do you do? !
! You have seen them advertised in magazines, offered by big name supplement 
companies and even commercials on TV. There are so many detoxes, cleanses and “miracle” 
diets promising to get rid of the bloat, the weight you don’t want and improve your health. The 
problem is, they are not all they are cracked up to be. Cleanses and detoxes are meant to aid in 
improving digestion, removing toxins and kick start your weight loss, but when they are not 
based on the physiology of the body, they can actually cause damage to your digestive tract, 
cause rebound weight gain and decrease muscle tissue (which is what burns the fat). Many 
cleanses recommend avoiding certain foods or food all together while being utilized. Anything 
that suggests NOT eating is a RED FLAG! We are meant to eat frequent small meals, a balance 
of protein, fat and carbohydrates in order to stabilize our blood sugar, maintain homeostasis and 
protect muscle and organ tissue. So what happens with these abrasive, often expensive and 
“miracle” cleanses and detoxes? Most often you stop eating or drastically reduce your caloric 
and food intake. This immediately causes a drop in your blood sugar. At this point you are no 
longer using fat for energy, you are burning muscle in order to make up for the defect. This is 
when cravings, mood swings and other RED FLAG warnings from your own body are 
screaming, but the goal is to see a drop in numbers on the scale so you keep going. You see 
the drop and get excited but feel miserable! You are losing muscle!!!! The aggressive detox 
formulas probably have you rushing to the bathroom every 5 minutes too…and moms, who has 
time for that…really? Then you have to make sure when you pack extra clothes for the day, you 
throw an extra pair of panties hidden under the wipes. Come on, NOT CUTE! How many days 
did they say to do this, 14 days? You realize its only day 3 and your children's snacks aren’t 
safe from your carb frenzy and everyone is getting on your last nerve! Yup, thats a low blood 
sugar kicking in. Oh and no one mentioned the awesomeness of the rebound weight that comes 
on after you complete the cleanse and go right back to your normal routine! So what happened? !
Well, what did you learn? NOTHING!!

So, is there a way to actually CLEANSE? GREAT NEWS………..YESSSSSSS!!
First, you must realize that you must be ready for a lifestyle change, after a cleanse you have to 
continue to make changes and it must fit your life. Second, make sure what you are doing is 
gentle and acts like your body does naturally. You really need to cleanse your colon, liver and 
kidneys. Third, KEEP YOUR BLOOD SUGAR STABLE by eating in 3’s!!!!!! You CAN detox and 
cleanse while eating super clean proteins, fats and carbs…cut the foods that bloat and flush 
with good old h2o! A cleanse should only be about 7 days, unless you are a heavy drinker, 
smoker or have over 50 pounds to lose. If you want to learn how to detox safely and get 
LASTING results and learn to change your lifestyle, I am accepting new clients. Always check 
with your health care provider before taking ANY supplements. 

By: Jennifer L. Long, RN, NCN 

1 cup FAGE Greek yogurt
1 tbsp pb2 (powder peanut butter. It has the oils removed so there's very little fat)
1/2 tbsp All natural pb 
1/2 banana 
Drizzle of honey (about 1/2 tsp) 
About 10 choc chips 

Blend all ingredients together & set in freezer for 10 mins (if you can wait, lol)

By: Jennifer L. Long, RN, NCN 

In the Kitchen With RNutrition: Kale Soup
INGREDIENTS:
1 lb ground turkey 
2 cans diced tomato ( I used Natures Promise)
2 cans kidney beans (I used dark)
1 small bag baby carrots 
1/2 bag of fresh Kale
1 large diced onion
rosemary, garlic, salt & pepper
3 cans of chicken, veg or turkey stock 
2 tbsp olive oil

Directions:
Brown turkey & onion, garlic and spices in a large skillet with trader joes coconut oil spray. In a large pot add liquid ingredients, olive oil, kale, beans, tomatoes and carrots and set on med-high heat, add ground turkey mixture and simmer 30 mins -1 hour....ENJOY!!!!

By: Jennifer L. Long, RN, NCN

Prom season is hitting the Cape once again! Boys will be fitted for tuxedos to make their mom wonder how they grew up so fast and girls will be after the perfect dress to capture the eyes of everyone in the room.

Before fitting rooms, credit card swipes and cameras flash, there is a potentially dangerous concern that plagues the minds of thousands of teenage girls every prom season. In order to get into the dress of their dreams and look like a celebrity, thousands of girls will look for ways to lose weight. Without the proper guidance and education, they are likely to resort to unhealthy measures and the latest fad diets or cleanses in the market. It’s our job to protect these young people and show them a better way. It begins at home, but like many parents out there, finding the answer is as confusing as helping our kids with algebra! This article will help parents, teachers and teenagers learn healthy alternatives to dropping those extra few pounds, tighten and tone, as well as getting rid of those awful cravings without compromising their health.

In order to succeed at anything, goals should be set. The first step is, understanding what healthy and attainable goals are, how much time should be expected to reach desired goals and how to reach them. Healthy attainable immediate goals are, stabilized blood sugar, increased energy, establish an exercise plan and increase metabolism. There are three types of goals, immediate (few days to a few weeks), short-term (a few weeks to a few months) and long-term (months to years). An example of a short-term goal could be to establish an exercise plan. A long-term goal could be to run a 5k. Whatever your goals are, it is important to determine your “WHY” and be sure to understand your level of health and ability. Steering these young ladies in the right direction and guiding them in reaching their goals at an appropriate pace can provide tools for success not just in their health but in life as well.            

Feeling confident in your prom dress is a great short-term goal that will take a combination of immediate goals to get there. Learning how to stabilize your blood sugar and establishing an exercise plan based on your physical ability, are a prom couple dressed to impress! A stable blood sugar is achieved by eating in 3’s. Eating a balance of protein, fats and carbohydrates every 3 hours, will fuel your body to run as a fat burning machine. Pair that with an individual exercise plan and achieve body confidence to last longer than your limo rental. This should not be a time of shame or desperation to lead to drastic attempts to find temporary fixes, prom is an event for teenagers to celebrate friendships, their hard work and to feel like no matter who was crowned, they are all royalty!

As someone who has battled obesity, body image issues and depression throughout my life, I know all the emotions that can lead to desperate attempts of yoyo dieting and extreme exercise. With my own personal journey, I have learned the principles to successful and healthy weight management and my own body confidence. As an RN, nutritionist and psychology major, I now understand the health risks associated with the combination of low self esteem, distorted body image which can lead to calorie restriction, deprivation, and extreme exercise. These experiences have led me to successfully assisting many people of all ages and medical conditions to reach their own health and weight goals. My goals continue every day, I am now focusing my attention on teaching healthy eating, exercise and positive thinking to our young people and their families. Our children are struggling. Obesity affects 1 out of 3 children today. All too often it can go into the opposite of extremes, causing an obsession of weight loss in adolescents and teenagers, without the proper nutrition education and guidance to health sustaining goals, our children will be looking to the media, celebrities and fashion models as their examples of what is acceptable. It's time to take back the roles Hollywood has tried to replace. Together we can save our kids and give them the tools for a successful, happy and healthy life. 


RNutrition will also be having a new adolescent and teens nutrition group starting Tuesday February 25, 2014 at the HYCC 4-530.  This will run every Tuesday and the cost will be $10 per child per week.  If you would like one on one personal coaching please contact me directly!

By: Jennifer L. Long, RN, NCN 

Ingredients:

1 lb ground turkey 
4-5 carrots
1 large parsnip 
4-5 purple top turnips 
Worcestershire sauce 
Salt & pepper 
Extra Virgin Olive oil 

Directions:
Brown turkey in a pan with Worcestershire sauce. (About 1/4 cup) 
Peel & cut turnips & boil until soft, mash until smooth (like mashed potatoes) add 2 tbsp olive oil, 1 tsp salt, mix & set aside 
Peel & cut carrots & parsnips steam until soft 
Place ground turkey into casserole dish, layer carrots & parsnips on top of turkey. 
Then layer mashed turnips on top of carrots then smooth over top. Add pepper (if desired) 
Place into preheated oven at 350 for 20 mins. 
Enjoy!

By: Jennifer L. Long, RN, NCN 

Was hitting the gym one of your New Year’s health goals? If it was I have great news, SWEAT IS SEXY! Yes, regular exercise will do many things for your health and body, and revving up your sex life is one of them! The benefits of exercise are well-noted; increased strength, endurance, improved muscle development, cardiovascular and respiratory function, increased metabolism, better sleep and yes, BETTER SEX! It is obvious that working out can make your body stronger, now isn’t it awesome to know you can show it in the bedroom?

It is no mystery that nutrition and fitness go hand in hand in creating better health. General health practices are important to keep your body strong, the more you do to take care of yourself with nutrition, exercise, hydration, sleep and stress management, the better your body responds and improves in many ways. This also directly affects your sexual function!

Think about this…when physicians and nurses encourage physical activity to their patients, one goal is to increase circulation and blood flow, vital in sexual function. In a February 1999 issue of the Journal of the American Medical Association, scientists found that sexual dysfunction is more likely among those with poor physical and emotional health, and plays a major role with negative experiences in sexual relationships and with overall well-being.

 Men have been studied and shown to have an increase in testosterone and improved sexual function with regular exercise. There is also evidence to show men to decrease their chances in developing Erectile Dysfunction (ED) and/or impotence. Women are not excluded from this great news! Studies have also shown that with increased physical activity, an increase in blood flow and circulation to the vagina and clitoris, promoting a more satisfying sexual experience.

So, would it make sense with exercise being such a huge factor in your love life, more would be better? The answer is NO! In fact, the same studies determined with heavy exercise, men showed a decrease in testosterone, leading to a less robust sex life. A quality workout can be anywhere from 30-90 minutes.

  With all this great news, are you excited about getting started on a new workout routine? This is a positive response and one I am pleased to encourage. How to get started and STAY started is where you need guidance! First of all, my first recommendation is to consult with your primary care physician to determine what type of physical activity your body is healthy enough for. Assuming you are cleared for any form of activity and have zero limitations, you can begin your search for what interests you.

  There are different forms of exercise. If you do not already have an interest and aren’t sure where or how to start, I suggest finding a fitness coach or personal trainer to guide you.

  There are other factors that can affect your circulation as well. Obesity, smoking and heavy alcohol use all contribute. Exercise is however, the most effective in increasing circulation.

  Make 2014 your year! For nutrition, health and fitness consulting, contact RNutrition Health & Wellness TODAY!