Eating Free’s Manuel Villacorta was recently appointed as the American Dietetic Association’s (ADA) national media spokesperson.

The ADA is the world’s largest organization of food and nutrition professionals, which is committed to improving the nation’s health and to advancing the profession of dietetics through research, education, and advocacy.  The ADA’s vision is to “optimize the nation’s health through food and nutrition.”
The ADA’s nationwide volunteer spokesperson network consists of 30 registered dietitians who annually conduct thousands of print, TV, radio, and online interviews about nutrition and healthful eating on behalf of the …

The wait is finally over!  After months of hard work and careful consideration, the Nutrition For You website will transform into the new and improved Eating Free website on June 22nd.
For those of you currently using the earlier version of the website, be rest assured.  Your transition will be more than gentle.  You’ll still be able to enjoy all the wonderful features you’ve grown accustomed to, such as our unique and invaluable coaching, but in a friendlier format.  Plus, you’ll love all the additions and improvements, such as your freeQ …

1. Drink enough fluid. All the training in the world won’t make you a better runner if you are dehydrated. Develop a fluid plan and stick with it. Choose a sport drink to replace fluids, provide carbohydrates, and electrolytes. Find a flavor of sport drink that you can enjoy during exercise—the drink flavor you like at rest may be different from what you want when you are hot and sweaty.
2. Eat carbohydrates at every meal and snack. Good choices include whole grain or enriched breads, rolls, low-fat muffins, waffles, pancakes, …

Back in October last year we blogged about KFC’s Double Down Chicken Sandwich: bacon, swiss cheese, pepper jack cheese and the “Colonel’s special sauce” sandwiched between two fried breaded chicken fillets instead of buns.  On Monday they are finally releasing the sandwich.  Nutrition for You thinks it’s a serious waste of calories
Clearly, there is no nutrition benefit in replacing two buns, which are equivalent to 2 grams of fat and 160 calories, with two fried chicken fillets. The KFC Double Down sandwich has an …

Spring is a great time to go outdoors and run! It’s a great time to train for marathons, half marathons, 5Ks and 10Ks in the Summer and Fall.  The cool weather is perfect for running.
Nutrition is key in long-distance running and is just as important as a good training regimen. The number of calories you need for running depends on a number of factors: your body weight, how fast you run, how long you run, and your training frequency. A recreational runner will have very different calorie needs than a …

1. Eat before you go. If you eat about thirty minutes to an hour before dining out, it will make sticking to your meal plan much easier. When your stomach is growling, making good food choices is hard. A good example of a premeal snack is a small piece of fruit, a yogurt, and a bit of low fat cheese.
2. Avoid skipping breakfast and lunch to “save up.” Skipping meals will definitely make you overeat and will slow down your metabolism.
3. Eat the lower-calorie foods first. Order …

1. Keep cleaned and prepped vegetables in your fridge like broccoli, carrots, tomatoes, cucumbers, radishes, and turnips.
2. Double up on vegetables in sandwiches and wraps.
3. Eat a salad with lunch and dinner or even as a snack. A salad can be as simple as mixed greens with tomato drizzled lightly with olive oil and seasoned with salt and ground pepper.
4. Make stir fries. Add a low-fat sauce to diced and frozen cut vegetables.
5. Add extra vegetables to sauces and casseroles. For example, …

Myth.
Many people start an exercise program with the hope of losing weight. Exercise should not be used as the only method for weight loss. You must really look closely at your diet.  You can exercise all you want but you will not see the scale move down unless you eat fewer calories.  Many people have signed-up for marathons, boot camps, spinning classes and gyms with the hope of losing weight, but instead they have ended up gaining weight. Exercise is a great addition to a weight loss plan and will …

Myth.
Spot training does not burn fat from specific areas. What you are doing is building muscle in certain places, but fat loss happens gradually throughout your whole body.  People lose fat in different locations since fat storage is very individualized. When overall body fat decreases the muscles you have worked on will become visible.

Myth.
You have to be careful about doing an extreme exercise plan because this can actually be a huge barrier in your weight loss.  It is counterintuitive, but if you create too much deficit with exercise your weight loss could stop, leaving you frustrated and ready to quit. Exercising more means your body needs more fuel so if you are not fueling properly your metabolism may shut down.
Follow your nutrition coach’s recommended exercise plan.  If you have found your proper deficit and you are losing weight, then continue with your plan …