Tag: redefine diet

A Year in Review

A Year in Review

A Year in Review


  Picture courtesy Wynand van  Niekerk at freeimages.com                                                                                                                                       

by Laura Cipullo and the Whole Nutrition Services Team

Want the scoop on Lisa and Laura’s nutrition perspective? Below are some highlighted press pieces to get a flavor of our nutrition palate.  From nutrition recommendations and recipes to information about our new book and the January 2017 yoga retreat.

Laura and Lisa’s New Diabetes Book

On March 22nd, Robert Rose will release our new book, Everyday Diabetes Meals — Cooking for One or Two. (Pre-order here.) Living with diabetes is made easier with recipes for the single-serve lifestyle. Diabetes-friendly recipes are all for one or two, including options such as Blueberry Yogurt Scones and Beef Tacos. In this book, we’ve got you eating breakfast, lunch, dinner and snacks that will please your taste buds and help balance blood sugar, with carbohydrate contents ranging 45- 60 grams per meal. Get a preview here. Publishers Weekly featured our book as a Spring title to look out for. Lisa and I worked so hard on this book and really hope it is a life-changer! Share your experience on Twitter or Instagram using the hashtag #EverydayDiabetes.

Lisa Mikus, RD, in the Media

Our own RD, Lisa Mikus, was on tap as nutrition expert for Vitamin Shoppe’s What’s Good site, Women’s Health magazine, Eat This Not That, Self magazine and more. Pick up a copy of Women’s Running magazine in January 2017 issue to read about Lisa’s nutrition recommendations!

Very proud to be sharing my practice with such an awesome RD and author!! #Grateful

Read more about her go-to breakfast and holiday food swap on the Vitamin Shoppe’s What’s Good site. She also shared her pre-workout snack on AOL, gut-friendly snacks at Spark People and favorite kitchen gadget on Self.

Get a Taste for the L’ifestyle

Read my advice for balancing blood sugar, preventing weight-loss traps, rethinking rewards and punishments, avoiding yo-yo dieting, and getting your youngsters into yoga. And check out my appearances on Powerwomen TV, talking about my nutrition philosophies (scroll to the Essie episode in the second row), and the Jenna Wolfe Show, where I talked about stress.

This Mom is Dishing It Out in NJ again

What’s on the horizon for 2017? The opening of my L’ifestyle Lounge, which you can read all about right here on my blog. Look for it in February.


From January 25-29, I will be leading a retreat with wellness coordinator Ali Quinn in Bequia. I believe it will give you essential tools  — in terms of mindfulness and stress reduction — as you embark on the coming year. Not to mention how beautiful Bequia is as a vacation destination. You can learn more about the retreat here, on Yoga Digest (which profiled my retreat as one of their top choices for Best Yogi Destinations in 2017), in Shape (which called us a best retreat), and on The Observer, which highlighted it as “a yoga retreat that’s all about getting your body and mind right for the new year. ” Couldn’t have said it better myself!

Holly LoRusso, RD, is on maternity leave until March 2017. Congrats, Holly, on motherhood!

Happy and healthy New Year to you and your family.  Thank you for joining Lisa, Holly and me on the L’ifestyle journey.


Throwback Thursday: Entertain the Concept of Health this Holiday Season

Throwback Thursday: Entertain the Concept of Health this Holiday Season

Throwback Thursday: Entertain the Concept of Health this Holiday Season


                                   Picture courtesy Kimberly V. at freeimages.com                                        by Laura Cipullo and the Whole Nutrition Services Team

The holidays are almost here! I thought now would be the perfect time to revisit an older blog post about how to celebrate without thinking about your weight and instead just enjoying the present — all the happiness, family and great food that comes with the holiday season. Read on for my tips on how to celebrate health and holidays during the month of December and beyond.

Tis the season of food, food and food. So how do we manage our health while entertaining and celebrating?  Instead of fearing weight gain or trying for weight loss during the holidays, let yourself maintain your current weight. Slow and steady wins the race. However, this is not a race, rather an almost two-month period of eating and drinking.  This year, vow to make the holiday season healthy with family and friends as the focus, and these tips to plan a mindful season balanced between food and fitness.

5 Tips to Celebrate Health and Holidays

  1. Focus on Family and Friends – Growing up in an Italian family, I remember the holidays were about food and family. Instead of making food for 25 people, we made enough for 50 people. Instead of sitting around the fire, we sat around the table. If this was your family, start a new tradition this year. Celebrate your health and the holiday season by focusing on family and friends, not food. Have family and friends come over to socialize rather than eat. You can serve food, but don’t center the evening on/around the food and the act of eating all of it.
  2. Plan Fitness – With limited time, shopping exhaustion and colder weather, our fitness routines get displaced. Since moving increases your energy, your mood and your metabolism, this is the last thing you want to give up over the holiday season. Instead, make dates with friends to go to yoga together rather than getting drinks. Schedule spin class or any classes that you have to pay for if you miss. This is a great incentive to make sure you attend class.
  3. Make a Date – Use your daily planner or PDA to schedule all activities, whether it is food shopping, meal prep, exercise or therapy. If it gets scheduled, just like any important meeting, you will set the precedent to ensure this activity gets done.
  4. Slow down and Savor – Being a foodie, I know how hard it is not to celebrate with food. However, you can change your mindset and that of your guests too by hosting smaller, more intimate holiday parties. Create small, intense, flavorful meals. Start the meal off with a prayer, a toast or even a moment of silence to allow you and your guests to refocus, create inner calm, and engage in mindful eating.
  5. Use Your Five Senses – Rather than race through your holiday meal and overeat, be sure to use all five senses while eating. Smell your food and think about memories the aroma may conjure up. Touch your food is your bread hot and crusty or naturally rough with seeds and nuts? Think about the texture and how it makes you feel. Really look at the plate. Is the food presented beautifully? Are there multiple colors on your plate there should be. Listen to the food. Yes, listen to see if the turkey’s skin is crispy or the biscotti crunchy. And finally taste your meal!! Many people eat an entire meal and can never tell you what it really tasted like. They were too busy talking, or shoveling the food in so they could either leave the dinner table or get seconds. This holiday season, be healthy mentally and physically by truly tasting your food and appreciating each bite. A small amount of food tasted will fulfill you more than a few plates of food you never tasted would.
When Your Diet Becomes a Disorder

When Your Diet Becomes a Disorder

When Your Diet Becomes a Disorder


Image via Flickr/JoshWillis

by Laura Cipullo, RD, CDE, CEDRD and Laura Cipullo Whole Nutrition Services Team

The line between eating healthy and disordered eating can be a thin one. These days, there are all kinds of diets you can follow that advocate depriving yourself of certain foods, but a balanced diet is healthiest, unless you have an allergy to a certain food and have been told by a doctor, nutritionist or dietician not to eat it.

Often people start restrictive diets to gain a sense of control, but you are out of control when your eating is disordered. As I wrote in The Women’s Health Body Clock Diet, “You’re afraid to eat anything for fear of weight gain. Chicken and broccoli are your safe foods!” Eating may be disordered when you find yourself avoiding certain activities because you can’t eat the food there — for instance, you avoid a party because of the “fattening” food, or you avoid pleasant activities to partake in “healthy” ones. When faced with a choice between an enjoyable day out with a friend and the gym, for instance, you choose the gym. Thoughts about calories and nutrition labels take over your thoughts. You are obsessed with food and how you look. Extreme dieting can also lead to bingeing, then starving again to “punish” yourself for the bingeing.

There are other more subtle signs that your eating either is or has the potential to become disordered. Eating the same foods every day, only eating foods when they come with a calorie count, exercising to burn off all or most of the food you eat, starving during the day to “pig out” at night and weighing yourself many times a day, with your mood fluctuating according to the number on the scale.

The solution to disordered eating? It’s complicated, and I urge you to read my book to learn more, but if you just begin by incorporating mindfulness into your eating then you’ll portion food just fine and be more fulfilled by what you eat. Be aware of the tastes and smells of what you’re eating, and use the other senses to enjoy food as well. Also take note of how full or hungry you feel as you’re eating, and try eating where there isn’t a screen (TV, iPad, etc). This can help prevent mindless eating and reconnect you with the joy of eating.

“You can empower change with the right help,” I wrote in the Women’s Health Body Clock Diet, and it’s something I really believe with all my heart. Seek a professional’s help, like a registered dietician and a therapist who specializes in eating disorders (you will see the initials CEDRD–certified eating disorder registered dietician– and CEDS –certified eating disorder specialist–after his or her name). Read my book to understand the concepts of habitual nourishment and the Five Pillars of Positive Nutrition. And be sure to check out these organizations for additional support — The International Association of Eating Disorders Professionals Foundation, The National Eating Disorders Association and the Binge Eating Disorder Association. Recognize the signs of disordered eating and get ready to move on with a happy, healthy, beautiful life! You deserve it.

What’s the difference between Type 1 and Type 2 diabetes?

What’s the difference between Type 1 and Type 2 diabetes?

What’s the difference between Type 1 and Type 2 diabetes?

by Laura Cipullo, RD, CDE, CEDRD and Laura Cipullo Whole Nutrition Services Team

Diabetes is not just one illness. There are several different types. The most common are Type 1 and Type 2, and there is also gestational diabetes which happens during pregnancy. Type 1 and 2 are two totally different diseases, however they share some similarities and can look very much alike. People who have either are overly thirsty, urinate a lot, have low energy, and both have to do with blood sugar and insulin. Those with Type 2, however, might not have symptoms before they are diagnosed, while in Type 1 people have extreme incidences of high and low blood sugar, which may lead them to get medical help sooner.

What causes Type 1 and Type 2? Type 1 is usually due to beta cell destruction and leads to absolute insulin deficiency. In Type 2 diabetes, it is believed the body no longer responds to the hormone insulin which helps sugar enter into the cells. If sugar can’t enter the cells, you are left with a high blood sugar and excess insulin production.

Type 1 was, at one time, typically diagnosed in childhood, leading it to be called “juvenile diabetes,” but that term is now falling out of favor, as it is now also newly diagnosed in adults. Type 2 is known for progressing from insulin resistance, also known as prediabetes, to Type 2. It was formerly only found in adults, leading it to be called “adult-onset” diabetes, but it is now common in children too. The fact that either can be diagnosed at any age has led the American Diabetes Association to simply call them Type 1 and Type 2.

Type 1 is found in 5 to 10 out of 100 people who have diabetes, while Type 2 is far more common, affecting 90 to 95 out of 100 people with diabetes, according to WebMD.

Managing and preventing diabetes is vital because the complications (blindness, kidney failure, heart disease, stroke, amputations) are so serious. One especially important difference between the two is that Type 1 cannot be prevented, while Type 2 may. Having a healthy weight and eating healthy most of the time, combined with regular exercise, are key in any diabetes prevention program. In fact, those actions can even be used to help treat this type of diabetes, and oral medications may not be required.

One important thing to remember about either type of diabetes is that it does not mean the end of good eating! Yes, your diet will look different now, but you can still enjoy many of the foods you once loved. As I discussed in a recent blog post, you can have carbs and even sugar when you have diabetes. It’s all a matter of managing it properly.

You can also make all types of yummy deserts and other comfort foods with my Diabetes Comfort Food Diet Cookbook.

In addition, Holly Warfel and I are Registered Dieticians and Certified Diabetes Educators, so if you live in the New York area, we can help you learn more about the types of foods you can include, and those you should eat less of.

When you are diagnosed with any illness, it is helpful to learn as much as possible about it. Ask your doctor, read up on it, and make an action plan so that you can be as healthy as possible!



Independent Physicians’ Association of Lee County






Candace Cameron Bure’s Most Important Role Yet — Eating Disorder Activist

Candace Cameron Bure’s Most Important Role Yet — Eating Disorder Activist

Candace Cameron Bure’s Most Important Role Yet — Eating Disorder Activist


Image via CandaceCameronBure.net

Candace Cameron Bure has been a familiar face on television since her days as a child star on the popular 80s sitcom Full House, still seen today in perpetual reruns. Recently, she was made co-host of The View, where she brings a conservative perspective, and she’s part of the re-booted version of Full House, called Fuller House, now on Netflix.

But one of Cameron Bure’s most important roles is that of eating disorder activist. She wrote about her experience with bulimia after Full House ended, in her 2010 memoir Reshaping It All and in her second memoir Balancing it All, released in 2013.

“It wasn’t about me trying to lose weight,” she told People magazine of her eating disorder. “It was all about emotions.” Cameron Bure was dealing with a new chapter in her life, transforming from popular child star to supportive wife to hubby hockey player Valeri Bure (moving to Montreal so that he could play) when bulimia entered the picture. “I turned to food for comfort and had to find a different source, because clearly it wasn’t a healthy way to deal with things,” she said. Her faith in God, she says, was an important tool in helping her get through.

Today, her relationship with food is a healthy one and she is using her experience to help others. On May 3, she will be joining the Eating Recovery Center for their first Eating Recovery Day. Cameron Bure will be discussing her personal recovery story while celebrating the recoveries of others via social media and a live Facebook event. The goal of the day is to bring awareness to the issue and to let those who have eating disorders, and allies, know that recovery is possible.

It’s a vital issue because eating disorders are such a widespread and dangerous problem, carrying the highest mortality rate of any mental illness, with at least 30 million people affected in the United States alone. And contrary to popular belief, EDs are not illnesses that only affect young Caucasian women.

“Eating disorders can impact anyone – men and women, young and old, and all economic classes and races. Despite the high mortality rate, there is still a stigma and many people avoid seeking treatment and are unaware of how serious and life-altering eating disorders can be,” says Ken Weiner, MD, Founding Partner and Chief Executive Officer of Eating Recovery Center. “To make an impactful change, it is imperative to build awareness and create better understanding that recovery is possible through proper treatment.”‘

Whether you are dealing (or have dealt with) an eating disorder, whether you have a friend or relative who has/had one, or even if you just want to support those with EDs, I strongly encourage you to participate via the hashtags #EatingRecoveryDay and #EatingRecoveryCenter. You can also join the live Facebook event with experts and Candace, who will discuss her recovery at 10:30 a.m. EST. ERC alumni will also be a part of this event.


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