norawwalshby Nora Wallace Walsh

Many serious health problems can be linked to a poor diet: heart disease, high blood pressure, stroke, diabetes, obesity, and even certain types of cancer.

We see doctors for these problems and get medications for them, but what about getting an expert opinion on our diet as well? A Registered Dietitian can help you make the changes you need to decrease your need for medications and potentially avoid disease.

Most people get an annual physical with their doctor and have their eyes and teeth checked regularly. Have you ever considered seeing a Registered Dietitian for an annual nutrition checkup?

What we eat affects our teeth, eyes and obviously, our bodies as a whole. It is also a great way to get your eating back on track and to encourage yourself to make informed food choices.

It can be a daunting task to keep up with all the latest diet information. The best way to have all your nutrition questions answered, to help prevent chronic disease, or simply fine-tune your diet, is to schedule an annual “nutrition checkup” with a Registered Dietitian

Stacey Whittle, RD, CPT and Dorothy Bernet, MS, RD, CPT are Co-Founders of Healthy By Design Nutrition Specialists in Santa Monica, CA. For more information visit their website at:

BMB – Body Mind Business

Favorite Recipes – Baked Salmon with Dill – From Cooking Light, August 2005
4 (6-ounce) salmon fillets (about 1″ think)
Cooking Spray
1 tablespoons finely chopped fresh dill
teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
4 lemon wedges
Preheat oven to 350 degrees.

Place fish on baking sheet lightly coated with cooking spray; lightly coat fish with cooking spray. Sprinkle fish with dill, salt, and pepper. Bake at 350 degrees for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with lemon wedges.

4 servings (serving: 1 fillet and 1 lemon wedge)
Calories 263
Fat 15.8 g
(sat. 3.2g, mono 5.7 g, poly 5.7 g)
Carbohydrate .1 g
Protein 28.2 g
Iron .5 mg
Cholesterol 80 mg
Calcium 20 mg
Sodium 313 mg

Message from Healthy Balance Fitness:
One question I am frequently asked by women is, “Won’t I bulk up if I lift weights?” The answer is no. The truth is that in order to lose and maintain a healthy weight you have to have a well-balanced exercise program that includes cardio, strength, and flexibility training.

In fact, many people are exercising and wondering why they aren’t reaching their health and weight loss goals. They may simply need a more balanced program. There are benefits of cardio exercise that strength training can’t give you and vice versa. And flexibility training is an absolute must.

I am sharing why it is so important for women to include strength training in their exercise routine, because too many women shy away from strength training. I have also included some healthful tips to help you fit healthy habits into your hectic life, a great salmon recipe that only takes 15 minutes to prepare, and some helpful information on how a dietitian might be able to help you reach your goals.

Quote of the Month
Do what you can, with what you have, where you are.
– Theodore Roosevelt

Did you Know…Eating more slowly means you will eat less according to research from the British Medical Journal. A survey of 3,287 adults showed that those who ate fast (and until full) were more than three times as likely to be overweight as slower eaters. To avoid overeating: slow down, don’t multi-task, and be mindful of what you are eating.

If you are someone that is exercising but not sure if you are doing it properly or aren’t getting the results you are looking for, call me for a free consultation and fitness strategy. Let me help you get on the right track and start seeing results.

From Sarah: Nora has lots of helpful advice about how to keep your body in the best of health. You can find more at at her site

Leave a Comment