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New Mobility Newsletter – Apr. 2, 2024

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New Mobility Newsletter – Apr. 2, 2024


Products

NYDJ Launches Women’s Adaptive Jeans on QVC

Women’s denim brand NYDJ, known for slimming jeans designed for a range of body types, is the latest mainstream brand to enter the adaptive marketplace. The Marilyn Straight Adapt-Denim Wheelchair Fit jeans include a higher back rise with a lower front rise, an adjustable elastic waist, flat seams, a zip fly with snap closure, faux front pockets, and no pockets in the rear.

Curaprox Samba Robotic Toothbrush

Designed for people with disabilities, the Samba toothbrush will clean your teeth with no hand movement required, according to the manufacturer. We asked Mike Franz to put the $299 robot in his mouth and see if it cleaned any better or easier than his regular toothbrush. The verdict? Read the review to find out.

People

Nathalie McGloin: A Driving Force for Inclusion in Motorsports

England’s Nathalie McGloin became the first woman with quadriplegia to win a professional auto race. “My disability doesn’t matter because I’m on the racetrack with nondisabled drivers, and we are all doing the same thing at the same time,” she says. See how McGloin races her Porsche 987 Cayman S and how she’s making it easier for others with disabilities to hit the track.

News

Toyota Mobility Foundation Launches Innovation Hub for Accessibility Startups

The Toyota Mobility Foundation made headlines a few years ago when it ran a challenge for mobility product companies with a $1 million top prize. Their current endeavor to foster accessibility-product startups may not offer the same eye-popping cash award, but it could have an even greater impact. The aim is to help companies make the difficult jump from promising prototype to sustainable business.

Pro Tip

How to Fund an Expensive Adaptive Vehicle

Being able to drive your own vehicle is a major key to independence for many wheelchair users. But how do you pay for a modified vehicle that can come with a $60K-100K price tag? We share how other wheelchair users have pieced together vehicle funding via voc rehab, tax-deductible crowdfunding, manufacturer rebates and accessibility grants. We also link to the best web resources and offer expert advice from United Spinal Association’s Resource Center.

Support New Mobility

Wait! Before you wander off to other parts of the internet, please consider supporting New Mobility. For more than three decades, New Mobility has published groundbreaking content for active wheelchair users. We share practical advice from wheelchair users across the country, review life-changing technology and demand equity in healthcare, travel and all facets of life. But none of this is cheap, easy or profitable. Your support helps us give wheelchair users the resources to build a fulfilling life.

donate today



Leveraging Cloud Native Technologies in the Broadcast Industry

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Leveraging Cloud Native Technologies in the Broadcast Industry


In recent years, the broadcast sector has witnessed a radical shift driven by digital technological advancements. As patterns of media consumption evolve, broadcasters are progressively adopting Cloud Native technologies to enhance their media supply chain efficiency. Nonetheless, the integration of Cloud Native solutions, such as Kubernetes, into broadcasting infrastructures encounters obstacles due to a lack of development catering to the specialized needs of real-time media workflows. This discussion aims to elucidate the challenges broadcasters face in adopting Cloud Native technologies and to explore viable solutions.

The Promise and Challenges of Cloud Native Technologies

Cloud Native technologies present a significant opportunity for broadcasters to refine their media workflows, augment scalability, and increase agility. Kubernetes, notably, stands out as a premier container orchestration platform, offering a scalable and robust framework for the deployment, management, and scaling of applications.

Despite its benefits, the integration of Kubernetes within the broadcast industry faces impediments. Conventional solutions, such as service meshes and load balancers, which were predominantly designed for web traffic (TCP & HTTP), do not fulfill the specific requirements of media workflows. Media workflows demand specialized solutions adept at managing high-throughput, low-latency media streams (UDP & RTP), something beyond the capabilities of typical solutions, while simultaneously ensuring reliability and service quality.

Chart with connectivity options

Addressing the Gap

To bridge the existing gap between Cloud Native technologies and the requirements of real-time media, urgent collaboration and the development of open-source solutions tailored to media workflows are essential. Collaborative efforts among broadcasters, technology providers, and open-source communities can spearhead innovation and expedite the development of Kubernetes-based solutions tailored for the broadcast industry.

A strategic approach to narrowing this divide is the creation of specialized service meshes specifically engineered for real-time media workflows. These innovative solutions could integrate features such as low-latency UDP, Quality of Service (QoS) prioritization, and zero memory copy, ensuring the high-performance handling of media streams. Utilizing the flexibility and scalability of Kubernetes, broadcasters can establish resilient and efficient media supply chains that respond effectively to fluctuating workload demands.

Moreover, open-source initiatives are pivotal in fostering innovation and standardization within the broadcasting sector. By actively contributing to and collaborating on open-source projects, broadcasters can shape the development of Cloud Native technologies to more closely match their operational requirements. Prominent open-source projects like Open Broadcast Stack (OBS) and FFMPEG are aimed at providing an extensive array of tools and frameworks designed specifically for broadcast needs. Enhancing this toolset through contributions of libraries and toolsets could facilitate the broader adoption of Cloud Native technologies in existing industry applications.

Another challenge to navigate is the orchestration of workflows and business processes. Ross Video Catena emerges as a robust platform engineered to optimize the communication and orchestration of media applications within Kubernetes ecosystems. Employing Catena’s capabilities can significantly advance the standardization of communication and business logic orchestration for media applications leveraging Kubernetes.

Your trusted technology partner

Cloud Native technologies offer immense promise for revolutionizing the broadcast industry, delivering scalability, agility, and efficiency in media workflows. Nevertheless, the seamless integration of Kubernetes and other Cloud Native solutions into broadcasting infrastructures necessitates specialized development to meet the distinct challenges of media workflows. Through concerted collaboration and the embracement of open-source initiatives, broadcasters can lead innovation and hasten the development of Kubernetes-based solutions designed to meet their specific needs. Collective endeavors can unlock the full potential of Cloud Native technologies, heralding a new epoch in digital media distribution.

You can see how Cisco is helping with this transition by checking out Media Streaming Mesh or visiting our NAB Booth #W2743 in the West Hall.

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5 Tips for Maximizing Health Benefits

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5 Tips for Maximizing Health Benefits


Employee engagement is pivotal in unlocking the full potential of health benefits programs within organizations. When employees actively engage in their health benefits, they are more likely to utilize them effectively, improving overall well-being and productivity. Engaged employees are motivated to take advantage of the benefits and advocate for healthy lifestyles. By emphasizing the significance of employee engagement in health benefits programs, organizations can create a culture of wellness and foster a more positive and productive work environment. Discover effective strategies to enhance employee engagement and maximize the potential of your health benefits program.

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5 Unique Jalapeno Peppers Nutrition facts and Health Benefits

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5 Unique Jalapeno Peppers Nutrition facts and Health Benefits


Selection and Storage

Fresh green and ripe jalapeno peppers are readily available in US markets throughout the year. During the winter months, they are imported from Central American countries, especially from Mexico. Organic pods may be found in local farmers’ markets.

When purchasing, choose fresh, green, firm peppers that are uniform in size, featuring smooth, shiny skin and blunt ends. It is acceptable for jalapenos to have white markings on the shoulder ends. Avoid purchasing dry, wilted pods, as well as those with cracks, cuts, or surface bruising.

For storage at home, place the peppers in a vegetable compartment inside the refrigerator set at high relative humidity. They will keep well for up to a week. Pickled jalapenos can be stored for several months when kept in the fridge.

Preparation and Serving methods

To prepare jalapenos, begin by washing them in cold water and patting them dry with a soft absorbent towel. It is advisable to wear gloves when handling hot chili peppers. Remove the stems, then chop or slice them according to your preference. To reduce their heat, discard the seeds and central white placenta if desired. Grilling them under mild heat not only reduces their spiciness but also adds a smoky flavor.

Jalapenos have become popular in US households due to their versatility in various cuisines, such as Tex-Mex cuisine (Texas-Mexican cuisine). Raw green, grilled, smoked, or pickled jalapenos are used in a wide range of Latin American, Spanish, Caribbean, and Asian dishes.

Here are some serving tips:

pizza with baby corn, black olives, jalapenos topping
Pizza with jalapeno peppers, baby corn, and black olives topping.

  • Jalapenos can be used as a substitute for bell peppers in the preparation of ratatouille, a traditional Occitanian recipe.

  • Raw green jalapeno peppers can be added along with tomatoes and white onion to make fresh Pico de gallo.

  • You can experiment with other fruits and vegetables to create salsa, guacamole, chutney, and salads.

  • Split jalapenos halfway lengthwise, remove the seeds, and stuff them with sausage, cheese, etc., to prepare stuffed jalapenos, also known as jalapeno poppers.

  • Mexican and Tex-Mex American cuisine prominently features smoke-dried jalapenos, known as chipotle.

  • Add jalapeno rings as toppings on pizzas.

  • Pickled jalapenos are commonly eaten with sandwiches, tortillas, burgers, and more.

  • Jalapeno peppers are a staple ingredient in mouthwatering Tex-Mex cuisine, including nachos, chili con queso, fajitas, and more.

  • They also contribute distinctive flavor and spiciness to vegetable stews, poultry, meat, and seafood dishes.

Safety Profile

Similar to other hot chili peppers, jalapenos also contain an active component called capsaicin, which imparts a strong spicy, pungent character. Even consuming a small amount may lead to severe irritation and a burning sensation in the mouth, tongue, and throat.

  • When capsaicin in jalapeno peppers comes into contact with the mucosa of the oral cavity, throat, and stomach, it initially triggers inflammation and may soon cause a severe burning sensation, perceived as ‘hot,’ through free nerve endings embedded in the mucosa. Consuming cold yogurt dilutes the concentration of capsaicin, prevents its contact with the stomach walls, and may help alleviate the burning pain.

  • Avoid touching your eyes with fingers contaminated with chili pepper. If accidental contact occurs, thoroughly rinse your eyes with cold water to reduce irritation.

  • Similar to other chilies, jalapeno peppers may exacerbate existing gastritis, stomach ulcers, and gastro-esophageal reflux (GER) conditions.

  • Extended consumption of old, spoiled chilies poses the risk of exposure to certain chemical compounds such as aflatoxin (fungal mold), which are known to cause stomach, liver, and colon cancers. (Medical disclaimer).

Also read ≻≻

≻≻ Poblano peppers nutrition facts.

≻≻ Bell pepper nutrition facts.

≻≻-Back to Spices from Jalapeno-peppers. Visit here for an impressive list of healthy spices with complete illustrations of their nutrition facts and health benefits.

≻≻-Back to Home page.

Further reading:

  1. USDA National Nutrient Database. (opens in new window)

  2. Agri Life Extension-Texas A&M System. (Opens in new window)

ASICS METASPEED Edge Paris Review

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ASICS METASPEED Edge Paris Review



Asics METASPEED Edge Paris Introduction

In case you aren’t familiar with ASICS’ confusing naming system, the Edge Paris is the third version of the Edge series. The first version was the Edge, the second was the Edge+.

According to the designers, they named it the Edge+ because they didn’t think the updates were significant enough to warrant calling it the Edge 2, and they named the 3rd version the Edge Paris because of the upcoming Olympic Games in Paris this year.

The first two versions of the Edge lived in the shadows of the Sky and Sky+. The Sky has been the more popular of the 2 ASICS super shoe racers because it was softer and more cushioned than the Edge. I felt that the first 2 versions of the Edge were too firm for running marathons in.

This year, the Edge has more stack height and is more cushioned so a lot more pro ASICS sponsored athletes are choosing the Edge Paris over the Sky Paris. Emma Bates, Sara Hall and Lyndsay Flanagan are some of the ASICS athletes who have switched to the Edge from the Sky.

I chose to review the Edge Paris over the Sky Paris because I prefer a more aggressive forefoot rocker. I also feel that a carbon plate that dips down at the forefoot section provides more propulsion.

The Edge Paris weighs 6.5 oz (185 g) which is a substantial 0.9 oz (26 g) less than its predecessor. It has stack heights of 39.5 mm and 34.5 mm (same as the Sky Paris) which is 0.5 mm more in the heel and 3.5 mm more in the forefoot than the Edge+.

Asics METASPEED Edge Paris First Impressions

My first run was an interval workout on the track consisting of 24 x 400m intervals. The Edge Paris was really impressive during that workout. It felt like it was giving me plenty of speed assistance and it was so comfortable that it disappeared on my feet.

It felt similar to the original Metaspeed Sky but with a firmer ride. The carbon plate positioning in the midsole provided a similar type of propulsion.

The new midsole foam felt a little firmer than I was expecting and it didn’t feel extremely different to the FF Turbo midsole that was in the Edge+.

Asics METASPEED Edge Paris Upper

The upper of the Edge Paris is made from a highly porous mesh which is very breathable and lets in more air than previous versions.

The tongue is not gusseted and it has a loop on it for the laces to go through, although the tongue is pancake-flat so it still slides downwards during runs and lets through lacing pressure.

The Edge Paris has a narrow toe box and is shorter in length than most running shoes so I suggest going up a half size from your usual.

It has a narrow last which is not suitable for wide feet and the toe box has a little too much height so there’s some mesh puckering. Overall foot lockdown is excellent

Asics METASPEED Edge Paris Sole Unit

The Edge Paris is fast but it’s not one of the fastest racers I’ve tried. The forefoot rocker combined with the stiff plate and the firm midsole foam provide a really propulsive ride that makes any uptempo run feel effortless. Its super lightweight build also makes it feel very nimble.

Where the Edge Paris is lacking is its forefoot rocker which doesn’t feel as steep or aggressive as in other racers.

When you’re running at fast paces, and you’re leaning forward into the rocker, you don’t get the feeling that the shoe is throwing you forward.

I like the setup of the plate. The carbon plate of the Edge Paris starts high up in the rearfoot and then dips down in the forefoot, in an “S” shape. This anchors the front of the plate so that when you load the heel, it propels you forward like a springboard. This is why the Edge Paris suits heel strikers more than the Sky Paris.

In the Sky Paris, the carbon plate has a flat profile and the front of the plate is situated in the middle of the foam, not anchored by the ground. When I tested the Sky+ last year, I didn’t feel much speed assistance because of the flat shape and the linear positioning of the plate.

The Edge Paris feels great during fast-paced runs: intervals, tempo runs, and threshold runs. It’s ok for steady paces but for easy runs, it’s too firm and the shoe doesn’t feel special. It suits short and middle distances- for long runs exceeding 30 kilometres, I find it too firm and not protective enough.

My longest run in the Edge Paris was 39 kilometres. During the long run, its performance was great. It shifted from steady pace up to marathon pace easily and the forefoot rocker helped me to get into a rhythm.

It was only after the run when I encountered a problem. My heel was bruised and sore due to how firm the midsole was. That long run was in temperatures of under 8 degrees Celsius so the ride felt even firmer. The heel soreness persisted for 2 days.

The new FF Turbo+ midsole doesn’t have much give, so the ride is on the firm side, especially in cold weather.

If you like super soft racers like the SC Elite v4, the Vaporfly 3 and the Rocket X 2, you won’t like the Edge Paris. With the firm midsole foam of the Edge Paris, I feel like I’m not engaging the plate fully.

Just like the Edge+ and the Sky+, the Edge Paris has outstanding outsole durability. I’ve done 120 kilometres in my pair and the outsole still looks fantastic. Traction is also exceptional. I did 2 runs while it was raining and I didn’t have any slipping issues on the track, sidewalks or tar roads.

The yellow overlay on the side of the midsole is starting to peel off which looks bad but it hasn’t affected the performance in any way.

Asics METASPEED Edge Paris Conclusions

I’ve done 140 kilometres in the Edge Paris and while I do think that it’s fast, I wouldn’t call it a fun shoe.

It doesn’t have a super aggressive rocker, doesn’t feel bouncy and it feels rather firm. I had heel pain after my long run in it due to how firm it is. I’ve never had heel bruising from a shoe before so I know that it’s because of the Edge Paris.

I’ll definitely be racing a half or a 10K in it but for a marathon I’d rather pick something softer like the Endorphin Elite, Alphafly 3 or the Rocket X 2 which offer more protection. I’d classify it as 2nd tier for the marathon distance but I think that it’s in the top-tier for half marathons and below.

If you’re used to and you enjoy firm rides, the Edge Paris is a great marathon racing option for you. It feels stable, is super lightweight, has outstanding traction and a comfortable upper. It’s definitely an upgrade over previous Metaspeed Edge versions.

I don’t think it’s as good as the original Metaspeed Sky (my all time favourite super shoe) which had the same plate shape as the Edge Paris but had a much softer midsole foam.

The Edge Paris is the second best ASICS super shoe I’ve tried.

30 Easy and Healthy Spring Recipes

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30 Easy and Healthy Spring Recipes


Spring is the time for fresh, flavorful eating. Savor the tastes of the season with these easy and healthy spring recipes that show off nature’s bounty!

With an abundance of fresh ingredients hitting their peak, there are so many nutritious and delicious meals that you can make in the spring. From healthy dinners your family will love to tasty sides, breakfast recipes worth waking up for, shareable snacks and some show-stopping desserts that won’t sacrifice nutrition, this list of our favorite spring recipes is sure to inspire you to enjoy the bounty of the season.

With our favorites at your fingertips, what will you be cooking up this spring?

Healthy Lemon Salmon PastaHealthy Lemon Salmon Pasta

Pasta meals are so filling that they satisfy even the biggest appetites. This Healthy Lemon Salmon Pasta recipe features salmon, a lean protein, along with one of spring’s most popular vegetables: asparagus. A tasty sauce made with lemons, basil, garlic and olive oil gives the fish, veggies and noodles a bright flavor.

Strawberry Rhubarb Upside Down CakeStrawberry Rhubarb Upside Down Cake

Rhubarb is sometimes known as “pie plant” because the tangy stalks are a common ingredient in spring pastries, often paired with another seasonal favorite: strawberries. We bring them together in a light and moist Strawberry Rhubarb Upside Down Cake recipe made with whole wheat flour, eggs, butter and nonfat plain Greek yogurt. The cake goes into the oven upside down and when it’s done, you flip it so the blend of rhubarb and berries becomes the sweet topping.

Simple Spring Green Pasta SaladSimple Spring Green Pasta Salad

Here’s a light side dish that features fresh spring vegetables, including peas, watercress and asparagus. They’re blended with your choice of pasta, such as rotini or penne, and it’s all bathed in a lightly tart lemon dressing. This Simple Spring Green Pasta Salad recipe is so easy, you can serve it on a weeknight. You will also be proud to bring it to any gathering of friends or family.

Air Fryer Roasted Parmesan CarrotsAir Fryer Roasted Parmesan Carrots

If carrots are one of your family’s go-to vegetables, this fresh preparation is sure to become a favorite. The orange roots are roasted in the air fryer, which brings out their natural sweetness as it tenderizes them. Add a little parmesan cheese for a bit of salty, savory flavor, then spice this Air Fryer Roasted Parmesan Carrots recipe with herbs, cayenne pepper, garlic powder or any other seasonings you like.

Easy Lemon Meringue PieEasy Lemon Meringue Pie

The closest you can get to a taste of a spring day just might be this luscious Easy Lemon Meringue Pie recipe. Each bite treats you to sunny lemon filling and puffy clouds of meringue on top of the sweet graham cracker crust. With this simple recipe, you can whip up the pie for a party or anytime you want a diet-friendly treat.

One-Pan Lemon Chicken Rice SkilletOne-Pan Lemon Chicken Rice Skillet

Dinner doesn’t have to be complicated to be delicious and satisfying. This One-Pan Lemon Chicken Rice Skillet recipe is a complete meal, featuring chicken breast, brown rice and zucchini or any other vegetable you and your family like. It all cooks together in a single skillet and comes out fork-tender and full of flavor.

Air Fryer AsparagusAir Fryer Asparagus

There are many ways to enjoy asparagus when it’s in season, but we believe that cooking the spears in the air fryer brings out the best in them. All you do is toss them in a little olive oil with garlic and pepper, then heat them for 10 minutes in the air fryer. The asparagus stays firm but tender and juicy, with a lightly sweet flavor. Top this Air Fryer Asparagus recipe with a little grated parmesan cheese for a hint of salty taste.

Spring Sausage and Herb PastaSpring Sausage and Herb Pasta

Turkey or chicken sausage have all the flavor of standard varieties, but much less fat and fewer calories. They’re perfect for this Spring Sausage and Herb Pasta recipe, paired with your favorite shape of whole wheat pasta, fresh spring peas, herbs and a rich lemon-butter sauce. Make the meal even more filling and nutritious by adding your choice of non-starchy vegetables, such as broccoli, tomatoes or summer squash.

Easy Lemon Berry TrifleEasy Lemon Berry Trifle

If you want to bring out an eye-catching dessert at your next dinner party, this Easy Lemon Berry Trifle recipe will spark lots of oohs and aahs. It’s made by alternating layers of fluffy angel food cake (try our Healthy Angel Food Cake recipe! >), berries, low-sugar lemon Greek yogurt and light whipped cream. Because it’s made with healthy ingredients, you can dig in guilt free.

Spring Asparagus FrittataSpring Asparagus Frittata

Frittatas are light yet filling meals that are ideal for warm spring days. This Spring Asparagus Frittata recipe features Swiss and parmesan cheeses along with seasonal vegetables like shallots, spinach and asparagus. You can serve this for an impressive weekend brunch or make it for yourself and keep the extra servings in your refrigerator for quick and healthy breakfasts or lunches all week.

Air Fryer Rack of LambAir Fryer Rack of Lamb

Lamb is a spring holiday tradition for many families, and it can be a healthy choice when you’re trying to lose weight. It’s high in protein and heart-protecting omega-3 fatty acids, and it’s loaded with flavor. We marinate the classic rack of lamb and season it with lots of fresh herbs in this Air Fryer Rack of Lamb recipe. Cooking it in the air fryer keeps it juicy and tender yet it’s ready in less than 30 minutes.

Baked Hot Spinach and Artichoke DipBaked Hot Spinach and Artichoke Dip

Get the party started with this warm and cheesy Baked Hot Spinach and Artichoke Dip. It’s made with two tasty spring vegetables blended with parmesan, mozzarella and cream cheeses. Serve the dip with carrot and celery sticks, whole wheat pita bread or whole grain crackers.

Ham and Spinach QuicheHam and Spinach Quiche

Quiche, a kind of savory pie, can be a filling breakfast or lunch. Like the classic version, we make this Ham and Spinach Quiche with eggs and lots of Swiss cheese, along with low-fat ham and fresh spinach. It’s all baked until the filling is firm and the whole wheat crust is crisp. Each slice is a balanced serving of SmartCarbs and PowerFuels, all in one dish.

Healthy Blueberry MuffinsHealthy Blueberry Muffins

Muffins are sweet and fun to eat, but the ones that come from bakeries and coffee shops usually are loaded with fats and sugar. Our Healthy Blueberry Muffin recipe is moist, fluffy and crumbly, and has the lightly tart taste of blueberries. We make these muffins with healthy ingredients like whole wheat flour and Greek yogurt, so you can enjoy one for breakfast or snack time without derailing progress to your weight loss goal.

Shrimp Pasta with Garlic AsparagusShrimp Pasta with Garlic Asparagus

A healthy meal can be delicious and sophisticated, yet simple to make. This Shrimp Pasta With Garlic Asparagus recipe, for instance, has tender and juicy shrimp sauteed with asparagus, garlic, and lemon juice and lemon zest, then served over pasta. It’s a complete meal that’s not too heavy for a warm day but still hearty enough to satisfy any appetite.

Creamy Radish Feta DipCreamy Radish Feta Dip

Spring is prime time for radishes at farmers markets and grocery stores, and in gardens. We like to use their lightly spicy flavor to put a little zip in this Creamy Radish Feta Dip. The red roots are blended with feta cheese, sour cream, plain Greek yogurt, and herbs to make a zesty partner for dipping fresh vegetables or whole grain crackers.

Spring Quinoa Salad with Basil VinaigretteSpring Quinoa Salad with Basil Vinaigrette

Quinoa, the high-protein grain, makes a hearty foundation for this easy spring salad. It features creamy feta cheese, crunchy walnuts and fresh parsley. An easy homemade vinaigrette dressing flavored with basil and shallots ties it all together. You can make this Spring Quinoa Salad with Basil Vinaigrette recipe into a satisfying meal by adding grilled chicken or salmon.

Spring Beet Orzo RisottoSpring Beet Orzo Risotto

Treat yourself to the naturally sweet taste of beets with this simple Spring Beet Orzo Risotto recipe. The roots are roasted to tenderize them and then pureed before mixing with orzo, the rice-shaped pasta. Creamy goat cheese is added for its tangy flavor, while toasted almonds give the dish a bit of crunch and a hint of salty taste.

Iced Lemon Loaf CakeIced Lemon Loaf Cake

We understand that it’s hard to resist the iced lemon loaf at the popular coffee shop chain, so we came up with a version that tastes just as good but has healthy ingredients. Our Iced Lemon Loaf Cake recipe is moist and sweet, with a rich lemony icing, just like the store-bought cake. But it is so nutritious you can enjoy it for breakfast.

Creamy Avocado Pasta with VegetablesCreamy Avocado Pasta with Vegetables

The creamy texture and mild taste of avocados make them a healthy base for a simple pasta sauce you don’t have to cook. To make this Creamy Avocado Pasta recipe, you just put the avocados in the blender with basil, garlic and lemon juice. The smooth sauce is tossed with whole wheat spaghetti, cherry tomatoes and asparagus tips, or you can use any non-starchy vegetables you like, such as mushrooms, bell peppers and summer squash.

This Mixed Triple Berry Scone recipe can be the highlight of an elegant brunch or just a healthy companion for your morning coffee or tea. We make them with whole wheat flour to provide lots of fiber. A combination of raspberries, blueberries and blackberries add color and natural sweetness. If any scones are leftover, store them in the freezer and pull one out whenever you’re ready for a tasty start to your day.

Simple Smoked Salmon and Spinach FrittataSimple Smoked Salmon and Spinach Frittata

You don’t need a special occasion to whip up this flavorful and filling breakfast. The smoked salmon provides a salty, savory contrast to the creamy eggs and cottage cheese, with spinach and scallions adding color and nutrients. Best of all, this Simple Smoked Salmon and Spinach Frittata recipe is easy to make even if you’re an inexperienced cook.

Garlic and Mint Lamb Chops with Spinach and Mashed Sweet PotatoesGarlic and Mint Lamb Chops with Spinach and Mashed Sweet Potatoes

We’ve put together this complete dinner that’s perfect for sharing. It starts with tender and juicy lamb chops, a perfect portion of protein, which are topped with a flavor-boosting garlic mint sauce. Spinach sauteed with garlic and mashed sweet potatoes round out the meal. Whip up this Garlic and Mint Lamb Chops recipe for a hearty main course that’s perfect for spring!

Roasted Radishes and Brussels SproutsRoasted Radishes and Brussels Sprouts

Roasting softens both the texture and taste of these two spring vegetables, allowing their natural sweetness to come out. To make this Roasted Radishes and Brussels Sprouts recipe, you need only a little olive oil, pepper, garlic powder and a half hour in the oven to be transformed into a side dish you can enjoy with your favorite chicken or seafood entrée.

Skinny Strawberry Rhubarb CrumbleSkinny Strawberry Rhubarb Crumble

Sweet strawberries and tangy rhubarb bring out the best in each other. You can enjoy them in this super-easy Skinny Strawberry Rhubarb Crumble recipe that also features the flavors of cinnamon and maple syrup. Almond flour and real oats keep the calories down and the nutrition up.

This Easy Cheddar Scones recipe is buttery and crumbly. We give it a savory flavor with cheddar cheese, spinach and green onions. They bake for about 20 minutes in the oven and come out golden-brown on the outside, yet warm and soft inside. For even more flavor, top them with salsa, an unlimited Free Food when you’re on a Nutrisystem weight loss plan.

Carrot cake usually just sounds healthy but is loaded with empty calories. Our version is made with freshly grated carrots and crisp walnuts, it’s seasoned with plenty of cinnamon and nutmeg, and it’s topped with rich maple icing. We use Greek yogurt and applesauce to ensure this Healthy Homemade Carrot Cake recipe is moist and lightly sweet. Now here’s the best part: each serving has less than 150 calories, so you can enjoy it while you’re losing weight.

Leek Mushroom Quiche with Quinoa CrustLeek Mushroom Quiche with Quinoa Crust

This Leek Mushroom Quiche recipe is bursting with the flavors of spring, thanks to leeks (a mild relative of onions), mushrooms and fresh goat cheese. They’re blended with eggs and milk to make the creamy filling. The simple quinoa crust provides a crisp, protein-rich base for each slice.

Break up your same-old, same-old vegetable routine with this simple and savory Roasted Rosemary Beets and Carrots recipe. Roasting brings out the natural sweetness of beets and carrots, while making them perfectly tender. We add a little red onion and rosemary to pump up the flavor.

You can have pie for lunch when you make this easy Crustless Spinach Feta Pie recipe. Along with the spinach and feta, it includes eggs, cream cheese and asiago cheese, so you get lots of protein. There’s no crust, so the pie comes together in just a few simple steps and is ready to eat in under an hour.



Star Power – Bike Snob NYC

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Star Power – Bike Snob NYC


It’s feeling rather springy out there, though the springy cri-tabium bike I’ve been riding may have something to do with that:

[Weird how the phone makes it look like the bike has Biopace wheels.]

It really does feel springy, I’m not lying, though I’d have to consult with Jan Heine to determine if it’s actually “planing.” (Planing is the luminiferous aether of cycling, Heine’s claims that he has proven its existence notwithstanding.) By the way, speaking of ti-crabium, Classic Cycle has another specimen from Seven:

I always used to think to myself, “It sure seems like there are some fucked-up Sevens rolling around out there,” and it turns out I wasn’t imagining things:

The used marketplace is also generally awash with Sevens sporting heliotropic cockpits that look like they’re trying to reach the sun, and that were presumably ordered by people who were either unwilling or unable to come to terms with the fact that they’d be a lot more comfortable on a stock Rivendell:

Some people think Rivendells are expensive, but they’re a hell of a lot cheaper than a custom denial bike and a complete Assos wardrobe–and classier to boot.

Speaking of spring, it’s Classics Season, and once again I totally missed Paris-Roubaix. It’s not that I don’t want to watch it; it’s just that on a Sunday morning I can either watch people ride bikes, or I can go ride a bike myself, and given a choice I’ll always opt for the latter. However, I did watch some highlights when I got back from my ride, much to the consternation of my TV’s voice search function:

Meanwhile, as my brother informs me, Ben Stiller presumably managed to catch the whole thing:

Ben Stiller has like five million followers on Twitter, and about 50 people (at least at press time) liked that tweet, meaning approximately .001% of his followers have any idea what he’s talking about–either that, or lots of them do, but they have an issue with Phil Liggett. Regardless, while he was seen around the Tour de France in the Armstrong days…

…so were a lot of other famous people, but unlike them he clearly he remains a fan of the sport:

As for whether he rides too (non-cycling cycling fans are incredibly rare here in Mexico’s pompadour), I have no idea, though he’s told at least one amusing anecdote about riding bikes on talk shows over the years:

Not to read too much into amusing talk show anecdotes, but his experience beautifully illustrates how unappealing “serious” cyclists can make riding bikes seem to normal people, who either conclude that this is an activity for lunatics and never do it again, or else follow a fraught path that ends with their ordering a custom Seven with the geometry of a building scaffolding.

As for Lance Armstrong, he’s still as modest as ever:

Really, one of the most polarizing figures in the world? In 2024?!? Yeah I don’t think so. I’m pretty sure if you stopped people at random on the street and asked them who they think the most polarizing person in the world is, most of them would name a bunch of other people, and then when you asked, “What about Lance Armstrong?,’ they’d reply, “Who? You mean the bike guy? I dunno, weren’t they all cheating anyway?,” and walk away.

As for who is polarizing in 2024, I refuse to name any names, because it’s too polarizing. Instead, I choose to continue to distract myself with the comings and goings of celebrities, because that’s the American way. For example, a reader informs me that you can now by this Budnitz:

And it’s not just any Budnitz. It’s Rosie O’Donnell’s Budnitz!

Presumably it was found in a garage next to Jon Voight’s car:

Incidentally, according to a recent survey, the politically outspoken Jon Voight is roughly 6% more polarizing than Lance Armstrong, though both share the same complete lack of name recognition for anybody under 30.

Alas, the seller apparently lacks the paperwork to prove the Budnitz’s provenance, though one wonders what sort of paperwork one could possibly obtain in that regard; like, is there an organization that authenticates stuff owned by Rosie O’Donnell, like the American Kennel Club issues pedigrees? Also, is there someone so intent on owning Rosie O’Donnell’s Budnitz that they’d insist on seeing the papers that prove it? I even tried to verify the seller’s claim myself, but alas, a quick search of The Internet reveals no pictures of Rosie O’Donnell astride a Budnitz, and in fact the only bike you can find her on or near that’s not a Harley-Davidson is this…thing:

In any event, it’d be doubtful that mere ownership of a Budnitz–or any other bicycle for that matter–by Rosie O’Donnell would be sufficient to expedite its sale; after all, O’Donnell is only a fraction as polarizing as people like Lance Armstrong and Jon Voight, who themselves are only moderately polarizing. I mean, if the seller had the Budnitz that David Byrne rode to the Met Gala, complete with authenticating papers and perhaps even his white Nehru jacket, that would be something else entirely:

As an artifact, that’s right up there with the gold Colnago that Ernesto gave to the Pope:

[Ernesto Colnago explaining to Pope John Paul II that while from a mechanical standpoint there’s nothing stopping him from converting the bike into a fixed-gear, to do so would be blasphemy and may he rot in Hell.]

As for the used Budnitz market in general, here’s what it looks like:

That’s a hefty price tag for a bike not owned by Rosie O’Donnell. Also, there’s not realizing that what you really need is a Rivendell and ordering a custom Seven, and then there’s not realizing that what your really need is a Rivendell and ordering a steampunk belt drive disc brake Budnitz, and I’d argue there’s more dignity in ordering the Seven. (Though that’s like saying KFC is healthier than Popeye’s. I mean it might technically be true, but does it really matter?)

Finally, I must be spending too much time browsing the classifieds, because I’m starting to get notifications like this:

Nice bike. You tell me it once belonged to Emilio Estevez and show me papers to prove it and you’ve got yourself a deal.

How to Become a Weight Loss Coach

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How to Become a Weight Loss Coach


The Ultimate Guide to Weight Loss Coaching- What You Need to Know About Getting Certified 

In a world where health and wellness are increasingly at the forefront of public awareness, the role of a weight loss coach has never been more vital. With rising concerns over obesity and lifestyle-related health issues, there is a growing demand for skilled professionals who can guide individuals on their journey to a healthier life. This article explores the rewarding career path of becoming a weight loss coach, a profession dedicated to making a significant, lasting difference in people’s lives. 

In this article, we will explore the essential steps to becoming a weight loss coach and the indispensable tools and resources you’ll need to make an impact.

Join us as we navigate the path to becoming a weight loss coach, a journey that promises not only personal fulfillment but also the opportunity to contribute positively to global health and wellness outcomes. 

What is a Weight Loss Coach? 

A weight loss coach is a dedicated professional who plays a pivotal role in guiding individuals to achieve and maintain a healthy weight. Unlike fitness professionals or dietitians, weight loss coaches focus on personalized behavior change strategies tailored to each client’s unique needs and goals. 

Crafting Personalized Plans 

These coaches dive deep into creating comprehensive plans that encompass not just diet and exercise but also holistic lifestyle adjustments. For instance, a study published in the Journal of the Academy of Nutrition and Dietetics highlights the importance of individualized dietary interventions in weight management. Weight loss coaches leverage such insights to formulate plans that are both effective and sustainable. 

Beyond Diet and Exercise 

While diet and exercise are fundamental, weight loss coaches also emphasize the psychological aspects of weight loss. They employ techniques rooted in behavioral psychology to help clients overcome barriers to weight loss. A study by Johns et al. demonstrates the effectiveness of behavioral interventions in weight management. 

This is where AFPA’s Coaching for Weight Loss certificate of specialty shines. Through this online, self-study course, you will: 

  • Learn how to navigate the complexities of weight loss, focusing on sustainable behaviors rather than merely chasing outcomes  
  • Get effective coaching strategies to support clients in their weight loss journeys, including handling emotional setbacks and navigating plateaus 

Providing Continuous Support and Education 

One of the key roles of a weight loss coach is to offer ongoing support and motivation. This involves regular check-ins, adapting plans as needed, and helping clients navigate challenges. Moreover, they educate clients about healthy habits, equipping them with knowledge about nutrition and wellness. For example, AFPA provides resources that weight loss coaches often use to educate their clients about maintaining a healthy lifestyle. 

Empowering Sustainable Change 

Ultimately, the goal of a weight loss coach is not just to help clients lose weight but to empower them to make lasting changes. This approach ensures that clients not only reach their goal weight but also maintain it in the long term, leading to improved overall health and well-being. 

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How Does Weight Loss Coaching Work? 

Weight loss coaches often provide the following for clients with weight loss goals:

  1. Initial Assessment
  2. Goal Setting
  3. Customized Plan Development
  4. Education and Support
  5. Monitoring and Accountability
  6. Behavioral and Habit Changes
  7. Sustainable Lifestyle Changes
  8. Ongoing Support and Maintenance 

Initial Assessment 

Comprehensive Health Evaluation 

The initial assessment is a critical first step in the weight loss coaching process. It involves a thorough evaluation of the client’s current health status. This includes assessing key health indicators such as body mass index (BMI), body fat percentage, and overall fitness level. A study in the Journal of Obesity & Weight Loss Therapy suggests that understanding these metrics is crucial for creating an effective weight loss strategy. 

Lifestyle and Dietary Analysis 

In addition to health metrics, the coach examines the client’s lifestyle, dietary habits, and exercise routines. This involves understanding their daily routines, eating patterns, and physical activity levels. The assessment might also include a food diary analysis to identify nutritional gaps or unhealthy eating habits. 

Psychological and Emotional Factors 

Understanding the client’s psychological and emotional relationship with food and exercise is also essential. This may involve discussions about past experiences with weight loss, body image issues, and any emotional triggers that lead to unhealthy eating habits. Research in psychology & health highlights the importance of addressing psychological factors in weight management. 

Personal and Medical History 

A comprehensive review of the client’s personal and medical history is also conducted. This includes any underlying health conditions, medication use, and previous injuries that might affect their ability to engage in certain exercises or diets. 

Goal Setting 

Realistic and Personalized Goals 

Based on the initial assessment, the coach and client collaboratively set realistic and personalized weight loss goals. These goals are tailored to the client’s health status, lifestyle, and personal preferences. A study in the American Journal of Health Behavior emphasizes the importance of setting achievable goals in weight loss programs. 

Short-Term Milestones 

Breaking down the main goal into smaller, short-term milestones is a key strategy. This approach helps in tracking progress and maintaining motivation. For example, setting a goal to lose a specific amount of weight or achieve a certain fitness level within a month. 

Behavioral Objectives 

In addition to physical goals, setting behavioral objectives is crucial. These might include adopting healthier eating habits, increasing physical activity, or improving sleep patterns. Behavioral goals are often more controllable and can lead to significant long-term benefits. 

Continuous Review and Adaptation 

Goals are not set in stone; they are continuously reviewed and adapted based on the client’s progress and any changes in their circumstances. This flexible approach ensures that the goals remain relevant and achievable. 

Customized Plan Development 

Tailoring to Individual Needs 

The development of a customized plan is a cornerstone of effective weight loss coaching. This plan is tailored to the individual’s unique needs, preferences, and medical background. According to a study in the International Journal of Behavioral Nutrition and Physical Activity, personalized plans significantly increase the likelihood of successful weight loss compared to generic programs. 

Addressing Lifestyle Factors 

Beyond diet and exercise, the plan also addresses broader lifestyle factors such as sleep patterns, stress management, and time management. These factors play a crucial role in overall health and weight management, as highlighted in research published in the Journal of Lifestyle Medicine. 

Flexibility and Adaptability 

A key feature of the plan is its flexibility and adaptability. It evolves based on the client’s progress and feedback. Regular assessments help in fine-tuning the plan to ensure it remains effective and sustainable. 

Education and Support 

Nutritional Education 

Education is a vital component of weight loss coaching. Coaches help clients understand the principles of healthy eating and the importance of various nutrients in their diet. This education can include working through issues such as meal planning, meal prep, choosing healthy options when dining out, cultural preferences, and dietary restrictions or preferences.  

Exercise Guidance 

Depending upon their goals, clients may also receive education on how to help make exercise enjoyable. Weight loss coaching can help clients work through barriers that prevent them from engaging in regular physical activity.  

Emotional and Motivational Support 

Weight loss coaches offer continuous emotional and motivational support. They help clients navigate challenges, overcome setbacks, and stay motivated. The psychological aspect of weight loss is as important as the physical aspect, with studies in Behavioral Sciences showing the impact of emotional support on weight loss success. 

Building Self-Efficacy 

Coaches work to build the client’s self-efficacy, empowering them to take control of their health and make informed decisions. This involves teaching strategies to cope with cravings, manage stress, and maintain motivation, which are essential for long-term success. 

Monitoring and Accountability 

Regular Progress Tracking 

Monitoring and accountability are key components of successful weight loss coaching. Regular progress tracking involves not just weighing in but also assessing changes in body composition, fitness levels, and dietary habits. This continuous monitoring helps in identifying what works and what needs adjustment. A study in the Journal of Medical Internet Research highlights the effectiveness of regular monitoring in weight loss programs. 

Setting Accountability Mechanisms 

Accountability mechanisms, such as weekly check-ins or progress reports, play a crucial role. These mechanisms keep clients focused and motivated. They also provide an opportunity for the coach and client to celebrate successes and discuss any challenges. 

Utilizing Technology 

The use of technology, like fitness trackers and mobile apps, can enhance the monitoring process. These tools provide real-time data on physical activity, dietary intake, and even sleep patterns, contributing to a more comprehensive view of the client’s progress. 

Feedback and Adaptation 

Feedback during these sessions is essential. It’s not just about pointing out areas of improvement but also about acknowledging achievements and adapting the plan as needed. This adaptive approach ensures that the plan remains aligned with the client’s evolving goals and circumstances. 

Behavioral and Habit Changes 

Identifying and Modifying Unhealthy Behaviors 

Behavioral change is at the heart of sustainable weight loss. Coaches work with clients to identify unhealthy behaviors and develop strategies to modify them. This might include tackling emotional eating, sedentary habits, or impulsive eating. Research in Behavioral Psychology shows the importance of behavioral interventions in weight management. 

Cognitive-Behavioral Techniques 

Cognitive-behavioral techniques are often employed to address the psychological aspects of eating and exercise. These techniques help clients understand the triggers of unhealthy behaviors and develop healthier responses. 

Building New, Healthy Habits 

The focus is also on building new, healthy habits. This includes incorporating regular physical activity into the daily routine, practicing mindful eating, and developing stress management techniques. Habit formation is a gradual process, and consistent effort is key, as suggested by studies in the Journal of Applied Psychology. 

Long-Term Behavioral Change 

The ultimate goal is to facilitate long-term behavioral change. This is not a quick fix but a journey toward a healthier lifestyle. Coaches provide the tools and support needed to make these changes sustainable. 

Sustainable Lifestyle Changes 

Embracing Long-Term Health 

Sustainable lifestyle changes are the foundation of effective weight loss coaching. This involves adopting habits that promote long-term health rather than focusing on short-term diets. A study titled “Behavioral Weight Loss and Maintenance: A 25-Year Research Program Informing Innovative Programming” emphasizes the importance of sustainable changes, highlighting the role of self-regulation, self-efficacy, and mood in maintaining weight loss. 

Integrating Healthy Habits 

Integrating healthy habits into daily life is key. This includes regular physical activity, balanced nutrition, adequate sleep, and stress management. According to research published in “Effect of Lifestyle Intervention Programs on Weight-Loss and Maintenance in Obese Adults: A Systematic Review with Meta-Analysis and Trial Sequential Analysis”, lifestyle interventions are effective in promoting weight loss and its maintenance, especially when they include caloric restrictions and behavioral components. 

Adapting to Life Changes 

Sustainable changes also involve adapting to life’s changes. This flexibility ensures that healthy habits can be maintained during different life stages and circumstances. 

Ongoing Support and Maintenance 

Continuous Coaching Support 

Ongoing support from the coach is crucial even after the initial weight loss goals are achieved. A longitudinal study, “‘I have been all in, I have been all out and I have been everything in-between’: A 2-year longitudinal qualitative study of weight loss maintenance”, highlights the importance of ongoing support in navigating the emotional and psychological challenges of weight loss maintenance. 

Building a Maintenance Mindset 

Developing a ‘maintenance mindset’ is vital for long-term success. This mindset involves viewing lifestyle changes as permanent rather than temporary fixes. 

Addressing Relapses and Setbacks 

Coaches provide strategies to address potential relapses and setbacks, helping clients to stay on track. The study “‘It’s not a diet, it’s a lifestyle’: a longitudinal, data-prompted interview study of weight loss maintenance” suggests that allowing for occasional controlled lapses and prioritizing goals can enhance weight loss maintenance. 

Celebrating Successes 

Regularly acknowledging and celebrating successes helps in maintaining motivation and reinforcing the lifestyle changes made. 

The Growing Demand for Weight Loss Coaches 

With the rise of obesity and chronic diseases related to unhealthy lifestyles, the demand for weight loss coaches has increased significantly. Worldwide obesity has more than doubled since 1980, as highlighted in the study “What is driving global obesity trends? Globalization or ‘modernization’?” by Fox, Feng, and Asal (2019). This dramatic rise makes obesity a pressing global health concern. 

Obesity as a Public Health Challenge 

The World Health Organization (WHO) has identified obesity as one of the most serious public health challenges of the 21st century. For instance, in the WHO European Region, one child out of three is overweight or obese, as discussed in this study by Nittari et al. (2019). This trend is not limited to adults; children and adolescents are increasingly affected, indicating a growing need for early intervention. 

Increasing Awareness and Demand 

As more people become aware of the importance of maintaining a healthy weight, the demand for weight loss coaches is expected to continue to grow. This presents a significant opportunity for individuals looking to enter the field and make a positive impact on people’s lives. The role of weight loss coaches becomes increasingly vital in guiding individuals through personalized plans and sustainable lifestyle changes to combat this global issue. 

Steps to Becoming a Weight Loss Coach 

Step 1: Gain Knowledge and Expertise 

Foundational Understanding: To excel as a weight loss coach, a deep understanding of nutrition, exercise science, and behavioral change is crucial. This expertise can be acquired through formal education, such as degrees in nutrition, dietetics, or kinesiology, or through reputable certifications and specialized training programs. 

Continual Learning: Staying abreast of the latest research, trends, and best practices in health and wellness is essential. Regularly engaging with scientific literature, attending workshops, and participating in professional networks ensures you provide clients with the most current and effective strategies. 

Step 2: Obtain a Weight Loss Coach Certificate 

Choosing AFPA Fitness: Obtaining a Coaching for Weight Loss Certificate from AFPA, a respected authority in health and wellness education, offers a significant advantage. This certification is a testament to your dedication and proficiency in weight loss coaching. 

Comprehensive Curriculum: AFPA’s certification encompasses key areas such as nutritional guidance, exercise programming, behavioral change techniques, and client relationship management. The curriculum is meticulously designed to equip you with the skills to develop tailored plans and effectively guide clients through their weight loss journey. 

Ongoing Professional Development: Beyond the initial certification, AFPA provides continuous support and resources, including access to a professional network and opportunities for further education, keeping you at the forefront of the field. 

Step 3: Gain Experience 

Practical Application: Before venturing into your own practice, garnering real-world experience is vital. This can be achieved through internships, volunteering, or employment in established weight loss or wellness centers. Such experiences refine your coaching skills, boost your confidence, and help you accumulate a portfolio of client success stories. 

Step 4: Develop Your Coaching Style 

Personalized Approach: Each client is unique, necessitating a flexible coaching style. While some clients may benefit from structured meal plans and workout regimes, others may require a focus on mindset and behavioral adjustments. Developing a versatile and empathetic coaching approach is key to effectively addressing diverse client needs. 

Step 5: Build Your Brand and Market Yourself 

Establishing Your Presence: With your expertise, certification, and experience in hand, the next step is to build your personal brand. This involves creating a professional website, establishing a social media presence, and networking within the health and wellness community. 

Target Audience and Unique Proposition: Clearly articulating your niche and the unique benefits you offer as a weight loss coach will help you attract and retain the right clientele. Whether your focus is on specific demographics, holistic wellness, or innovative weight loss techniques, defining your brand identity is crucial for standing out in a competitive market. 

As a weight loss coach, equipping yourself with a comprehensive set of tools and resources is essential for effectively assisting clients and expanding your business. These tools not only streamline your coaching process but also enhance the client experience. 

Digital Nutrition and Exercise Tracking 

App Integration: Leverage the power of technology by utilizing nutrition and exercise tracking apps. These digital tools offer a convenient way for clients to log their daily food intake, physical activity, and monitor their progress. 

Data-Driven Insights: These apps provide valuable data that can be analyzed to gain insights into a client’s habits and preferences. This information is crucial for customizing your coaching approach to suit everyone’s unique needs. 

Meal Planning and Culinary Guidance 

Personalized Nutrition Plans: Access to meal planning and recipe resources is invaluable. These tools enable you to design personalized nutrition plans that align with your clients’ dietary preferences, health goals, and lifestyle. 

Culinary Variety and Education: Providing clients with a variety of recipes and meal ideas can help them enjoy a diverse, balanced diet while pursuing their weight loss goals. Educating clients on nutritious meal preparation is a key aspect of sustainable weight management. 

Comprehensive Coaching Software 

Client Management Efficiency: Utilize coaching software to streamline client management. This software can track client goals, monitor progress, and facilitate effective communication. 

Centralized Platform: A centralized platform for managing client data, scheduling appointments, and tracking progress can significantly enhance efficiency. This consolidation allows for a more organized approach to client management and can improve the overall coaching experience. 

Why Choose AFPA To Become a Certified Weight Loss Coach? 

Comprehensive Training by Expert Coaches 

NBHWC-Certified Instructors: AFPA’s weight loss coaching program is led by instructors who are certified by the National Board for Health & Wellness Coaching (NBHWC). These seasoned professionals have trained hundreds of clinicians and coaches, equipping them with the skills to effectively guide clients toward their weight loss and health goals. 

Research-Backed Behavioral Change Techniques 

Evidence-Based Approach: AFPA’s curriculum is grounded in research-backed behavior change methodologies. This scientific approach ensures that you, as a future coach, are equipped with proven strategies to facilitate lasting change in your clients’ habits and lifestyles. 

Flexibility and Accessibility 

Self-Paced Learning: Understanding the diverse needs of learners, AFPA offers a self-paced program. This flexibility allows you to balance your studies with other commitments, making it an ideal choice for those who are already working or pursuing other educational goals. 

Affordability 

Cost-Effective Education: AFPA provides this comprehensive training at an affordable price point. This commitment to affordability ensures that a career in weight loss coaching is accessible to a wide range of aspiring professionals. 

Synergy with Other Health Certifications 

Complementary to Other Qualifications: The weight loss coaching certification from AFPA is designed to complement other health and wellness certifications. Whether you’re a personal trainer, a nutritionist, or a health coach in another specialty, this certification adds a valuable dimension to your existing skill set. 

Building a Successful Career 

Empowering Your Coaching Journey: By choosing AFPA, you’re not just gaining a certification; you’re embarking on a journey to become a transformative figure in the lives of your clients. The knowledge, skills, and credentials you acquire will empower you to build a successful business in weight loss coaching, marked by a profound impact on the health and well-being of those you serve. 

References 

  • Johns, D., Hartmann‐Boyce, J., Jebb, S. A., & Aveyard, P. (2014). Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons. Journal of the Academy of Nutrition and Dietetics, 114(10), 1557–1568. https://doi.org/10.1016/j.jand.2014.07.005 
  • Thom, G., Lean, M. E. J., Brosnahan, N., Algindan, Y. Y., Malkova, D., & Dombrowski, S. U. (2020). ‘I have been all in, I have been all out and I have been everything in‐between’: A 2‐year longitudinal qualitative study of weight loss maintenance. Journal of Human Nutrition and Dietetics, 34(1), 199–214. https://doi.org/10.1111/jhn.12826  
  • Klein, S., McCarthy, D., & Cohen, A. (2014). Marshfield Clinic: Demonstrating the Potential of Accountable Care. The Permanente Journal, 18(4), 50–54. https://dx.doi.org/10.15868/socialsector.25107 
  • Cortis, L. J., Mckinnon, R., & Anderson, C. (2013). Palliative Care Is Everyone’s Business, Including Pharmacists. American Journal of Pharmaceutical Education, 77(2), 21. https://www.ajpe.org/content/ajpe/77/2/21.full.pdf 
  • Annesi, J. (2022). Behavioral Weight Loss and Maintenance: A 25-Year Research Program Informing Innovative Programming. The Permanente Journal, 26, 21.212. https://dx.doi.org/10.7812/tpp/21.212 
  • Polet, J. P., Silva, F., dos Santos, T., Bregolin, J., Luft, V., & Almeida, J. (2020). Effect of Lifestyle Intervention Programs on Weight-Loss and Maintenance in Obese Adults: A Systematic Review with Meta-Analysis and Trial Sequential Analysis. Current Developments in Nutrition, 4(Supplement_2), 1671. https://dx.doi.org/10.1093/cdn/nzaa063_069 
  • Thom, G., Lean, M. E. J., Brosnahan, N., Algindan, Y. Y., Malkova, D., & Dombrowski, S. U. (2020). ‘I have been all in, I have been all out and I have been everything in-between’: A 2-year longitudinal qualitative study of weight loss maintenance. Journal of Human Nutrition and Dietetics, 33(6), 735–744. https://dx.doi.org/10.1111/jhn.12826 
  • Kwasnicka, D., Dombrowski, S., White, M., & Sniehotta, F. (2019). ‘It’s not a diet, it’s a lifestyle’: a longitudinal, data-prompted interview study of weight loss maintenance. Psychology & Health, 34(8), 963–982. https://dx.doi.org/10.1080/08870446.2019.1579913 
  • Fox, A. M., Feng, W., & Asal, V. (2019). What is driving global obesity trends? Globalization or “modernization”? Globalization and Health, 15(1). https://doi.org/10.1186/s12992-019-0457-y 
  • Nittari, G. (2019). Fighting obesity in children from European World Health Organization member states. Epidemiological data, medical-social aspects, and prevention programs. https://www.semanticscholar.org/paper/Fighting-obesity-in-children-from-European-World-Nittari-Scuri/1dfd7283bb627e6773ec35e4937a26a87d411c34  

How To Read Nutrition Food Labels

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How To Read Nutrition Food Labels


Ever been in the grocery store, squinting at those nutrition food labels, feeling like you need a decoder ring just to figure out what you’re eating? Been there, done that!

But guess what? Knowing how to read food labels is like unlocking the secrets to a healthier, happier you. It’s like having a personal guide right there on the package, showing you the way to make better choices for your body.

I’m talking about knowing your calories from your carbs, your fats from your fiber – it’s all laid out for you, making it easy peasy to compare and pick the best option for you.

And hey, it’s not about deprivation; it’s about celebration! It’s about loading up on the good stuff – more of those vitamins, minerals, and fiber to fuel your body like the powerhouse it is.

Sure, it might seem daunting at first, but trust me, once you crack the code, you’ll feel like a grocery store guru, making choices that nourish your body from the inside out.

So, let’s roll up our sleeves and figure out how to read nutrition labels together. We’ve got this, and your body will thank you for it!

How to Read Food Labels

Get ready to break down the Nutrition Facts label like never before! In this section, I’ve got tips to help you unravel its language and get to grips with why it’s so darn important. 

Go raid your pantry or fridge and grab a few of your trusty staples – we’re going to dissect those nutrition labels together. By comparing different products side by side, you’ll not only get the hang of interpreting the label like a pro but also uncover how it can vary from one food to another. Let’s understand the Nutrition Facts label once and for all!

1. Learning How to Read Nutrition Facts Label

Alright, folks, let’s get down to business! First things first, grab those goodies you’ve picked out from your pantry or fridge. Now, flip those packages over and locate the nutrition label on each one. Take a moment to compare them and spot the differences between each nutrition chart. You’ll notice some main sections on each food nutrition label:

  • Serving Information
  • Calories
  • Nutrients (usually on the left)
  • % Daily Value (usually on the right)

Now, let’s break down each of these sections together so you not only understand how to read a label but also feel confident in knowing how to read food labels for healthy eating. 

2. Serving Information (What does “per serving” mean?)

What is the first thing to look for on a nutrition label? Scan that food label and find: “servings per container” and “serving size.” You’ll usually find them right up top.

The “serving size” is one portion of the whole package. Imagine you’re slicing up a pizza with your squad – each slice is one serving. Ideally, one serving should match what you’d normally eat in one sitting, but let’s be real, sometimes we indulge a bit more. So, all the numbers on the label are based on that one serving (the numbers are “per serving”) – no matter how big it claims one serving is. For example, if a slice of pizza is one serving and it’s 200 calories per serving, then each slice packs 200 calories. And let’s be real… if I got started on a pizza, would I stop at one slice? My willpower is a bit better these days, but back in the good ol’ days, it was an easy “no.” I may devour the whole eight slices, and that’s a whopping 1600 calories of pizza – yikes!

Now, onto “servings per container.” This tells you how many servings are packed into the whole shebang. So, if there are eight servings per container and each serving is one slice, you’ve got eight slices in the entire pizza. If you polish off the entire thing, you’ve just downed eight times the amount of nutrients listed on the label. Still following along? Awesome!

Understanding serving sizes is essential for keeping track of what you’re eating and making smart choices about portion control. So, let’s stay mindful and keep those pizza slices in check, fam!

3. Calories

Just like “serving size,” you’ll typically find information about calories right up top on the label.

Now, what exactly are calories? Calories tell you how much energy you’ll get from eating one serving of that food. So, when you spot the calorie count on a label, it gives you an idea of how much oomph you’re adding to your body’s fuel tank.

Let’s break it down with an example. Say you’re eyeing a tasty snack, and the label tells you it’s 150 calories per serving. That means each serving of that snack provides your body with 150 units of energy. It’s like putting 150 fuel points in your body’s gas tank with each serving.

But here’s the kicker: not all calories in food are created equal. Most labels mention at the bottom that they’re based on a diet of about 2000 total calories a day. While this number isn’t perfect for everyone, it gives a general idea. Now, if you consume 2000 calories worth of chocolate bars, you’ve hit your “energy” goal for the day. However, you’ve missed out on vital macronutrients (fancy word for the different types of nutrients you need for a healthy body), vitamins, and minerals your body needs. That’s where whole grains, proteins, fruits, and veggies come into play. They provide energy along with essential nutrients.

Understanding calories is key to managing your overall calorie intake and maintaining a balanced diet.

4. Nutrients

Let’s talk nutrients! They’re not just labeled on the package – they’re the real deal, the stuff your body craves to keep ticking along smoothly. We’re talking about carbohydrates, fats, proteins, vitamins, and minerals – the powerhouses that fuel your body and keep you going strong. The nutrients aren’t labeled as “Nutrients,” they’re just listed in the lines right after the calories section.

Let’s break it down, shall we?

Fats

Don’t be afraid of fats – they’re essential for giving you energy, helping your cells grow, and keeping your organs cozy and protected. We’ve got saturated fats, unsaturated fats, and the not-so-great trans fats, but we’re all about those healthy unsaturated fats found in nuts, avocados, and olive oil. Now, here’s the deal with fats on the label: while the good fats might be bundled up under the “total fats” line, the not-so-great ones should be clearly spelled out. So, let’s keep an eye on those labels and make sure we’re choosing foods with the right kinds of fats.

Cholesterol

Ah, cholesterol – it’s gotten a bad rap over the years, but it’s not all bad! Your body needs cholesterol for various functions, like building cell membranes and producing hormones. But like everything else, it’s all about moderation. Keep an eye on your cholesterol intake and aim for healthy levels to keep your heart happy and healthy.

Sodium

Salt – the king of spices! While it’s essential for maintaining fluid balance and nerve function, too much sodium can wreak havoc on your blood pressure and overall health. Keep your sodium intake in check by opting for low-sodium options and seasoning your meals with herbs and spices instead of tons of salt. Your heart will thank you for it!

Carbohydrates

These babies are your body’s main source of energy. You’ve got your simple carbs, like the sugars in fruits and sweets, and your complex carbs, found in hearty whole grains and veggies.

Proteins

Think of proteins as your body’s construction crew. They’re the building blocks for repairing tissues, boosting your immune system, and keeping your energy levels up. You’ll find them in meat, fish, beans, nuts, and dairy.

Vitamins

These little powerhouses are crucial for keeping your body running smoothly. From boosting your metabolism to keeping your immune system in tip-top shape, vitamins are your body’s best friends. We’ve got two main types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins, like vitamin C and the B vitamins (think B1, B2, B3, B5, B6, B7, B9, and B12), easily dissolve in water and get absorbed by your body in a jiffy. On the flip side, fat-soluble vitamins, such as vitamins A, D, E, and K, dissolve in fat and tag along with fat molecules in your body.

Minerals

They might not get as much hype, but minerals are essential for keeping your bones strong, your muscles firing, and your nerves calm. Think calcium, potassium, iron, magnesium – they’re the unsung heroes of your body’s operation.

When you’re reading labels, you’ll notice “grams” mentioned quite often. Grams help measure how much of a nutrient or ingredient is in each serving. How many grams you should aim for each day varies based on your body type and health goals. You can check out resources like dietary guidelines or consult a doctor for personalized advice.

Understanding what’s packed into the foods you eat is key to keeping your body happy and healthy.

5. The Daily Value Percentage (What does the daily value mean?)

Alright, champs, time to decode the Percent Daily Value (%DV) – your secret weapon for understanding how the nutrients in your grub contribute to your daily fuel-up.

You’ll spot %DV chillin’ on the right side of the nutrition information, lined up next to each nutrient. These percentages are like your nutritional GPS, showing you how much of each nutrient in one serving of the food. 

So, let’s say a snack has 15% of your Daily Value (DV) for calcium. That means one serving gives you 15% of the calcium you need for the day. And if it’s got 25% DV for iron, you’re getting a quarter of you’re scoring a quarter of your daily iron fix right there.

But wait, there’s more! %DV helps you figure out if a food is packing a nutritional punch or just skimming the surface. If a nutrient’s %DV is 5% or less, it’s riding low. But if it hits 20% or more, it’s soaring high. For instance, if a treat dishes out 2% DV of saturated fat, it’s keeping things cool. But if it slaps you with 25% DV of sodium, it’s going a bit heavy on the salt. So if you’re wondering what section on a food label can be used to determine the percentage of vitamin value? This is it!

Now, keep in mind, %DV is based on a general daily intake of 2,000 calories, which can vary depending on your gig – age, sex, weight, and hustle level. So, use it as your trusty sidekick, not the boss.

Understanding %DV helps you make savvy choices about what fuels your body, ensuring you’re getting the good stuff while keeping tabs on your intake. So, let’s crack open those labels and decode those percentages like the nutrition-savvy pros we are!

Alright, my friends, we’ve just leveled up our nutrition game by cracking the code on food labels! With this insider knowledge, we’re ready to conquer the grocery store aisles like seasoned pros. Armed with a keen eye for serving sizes, calories, nutrients, and that sneaky Percent Daily Value (%DV), we’re on a mission to make healthier choices for our bodies. So, whether we’re checking out the sodium levels or making sure we’re getting enough of those essential vitamins and minerals, we’re all about fueling ourselves right.

Nutrition Facts Label Variations

Just like in life, not all labels are created equal. Sometimes, you’ll stumble upon some variations that might throw you off a bit. Here’s the lowdown on what to keep an eye out for:

  • Serving Size Shenanigans: If you’re comparing two different brands of granola, and bam, you notice one considers a serving size to be half a cup while the other says it’s a full cup. That’s like comparing apples to oranges! Always double-check the serving size to make sure you’re making an accurate comparison.
  • Unit Mix-Ups: Ever come across a label that’s throwing out measurements like ounces or teaspoons instead of the usual grams or milligrams? Yeah, it happens. Just make sure you’re on the same page with the units so you’re not scratching your head trying to figure out what it all means.
  • Bonus Info: While the FDA lays down the law on what nutrients have to be on the label, some brands like to go above and beyond by including extra goodies voluntarily. Some labels go the extra mile with tidbits like health claims or allergy warnings, or even extra nutrients voluntarily. These nuggets of info can be gold mines for understanding the product better, so don’t skim over them! While they’re not mandatory, they can give you some sweet insights into what you’re munching on.
  • Double Trouble: Ever seen those labels with two columns? One’s for a single serving, and the other’s for the whole package. It’s like getting a two-for-one deal! Handy for those times when you’re diving into a snack that you just can’t resist finishing in one go.

By keeping an eye out for these variations, you’ll be the master of reading nutrition labels. So, next time you’re cruising through the grocery store aisles, armed with this knowledge, you’ll be making those smart choices like a boss.

Independent Certification Labels

Now that we know how to read a nutrition label, it’s time to level up with another insider tip: independent certification labels. These little badges of honor aren’t just about what’s in our food but also what’s behind it. They can guide us to products that support causes close to our hearts.

Let’s dive into three game-changing certifications and the labels you should keep your eyes peeled for:

1. For Ocean Lovers: Marine Stewardship Council (MSC) Certification

When it’s seafood night, you gotta look out for that MSC blue fish label! This gem ensures that your fishy feast comes from sustainable fisheries worldwide. So, whether you’re eyeing the frozen aisle or browsing the fresh catch, that blue fish label is your go-to guide.

Learn more about MSC certified sustainable seafood.

2. For Natural Eats: Non-GMO Project Certification

Ever wonder what’s hiding in your snacks? Say hello to the Non-GMO Project’s orange butterfly! This label means your munchies are free from genetically modified ingredients, giving you peace of mind with every nibble. 

Learn more about Non-GMO Project verified products.

3. For Fair Wages: Fairtrade America Certification

If you’re all about fairness and living wages, then the Fairtrade blue green farmer label is your ally. This stamp guarantees that farmers worldwide are treated right and earn a fair living. That friendly farmer on the package means you’re supporting positive change.

Learn more about Fairtrade certified products.

By seeking out these certification labels, we’re not just making smarter choices for ourselves but also championing causes that matter. So, let’s hit the grocery store with purpose, knowing that every purchase is a vote for a better world.

Navigating the Grocery Store with Confidence

Alright, team! You’ve just upped our nutrition game by mastering label reading! With these tips, you’re ready to conquer grocery shopping like pros. Armed with info on servings, calories, nutrients, and %DV, you’re ready to make smarter choices for your bodies.

Whether you’re checking sodium or boosting vitamins, it’s all about fueling right. And hey, if you’re keen to cook up some healthy goodness, why not try a new Fit Men Cook recipe? They’re a win-win for your taste buds and health.

Let’s hit the store with confidence and keep crushing those nutrition goals!

Need more help with grocery shopping?

Download the FitMenCook App, on iPhone and Android platforms, that allows you to shop recipes by food aisle in the grocery store.  That way you can approach shopping in a much more strategic and organized way.

ABOUT THE AUTHOR

Hey, I’m Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let’s #DemocratizeWellness together!

Meet Katie Kasten: YA Classes Teacher Interview

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Meet Katie Kasten: YA Classes Teacher Interview



Meet Katie Kasten

In our YA Classes Teacher Highlights, we feature one of our amazing instructors and interview them so our members and readers can get to know them. This teacher highlight is with Katie Kasten.

Katie is a fitness and marketing professional from San Diego, California. She has dedicated nearly a decade to teaching yoga and fitness and her hope is to ignite a global movement towards aligning body and soul.

Her expertise transcends various platforms and businesses and her instruction and modeling have accumulated millions of views and followers on social media and beyond.

When you take a class with Katie, her high energy and fun spirit is infectious. She is so incredibly passionate about movement, and a very gifted instructor.

Katie is known for her unique approach to teaching on the beat of the music. Her love and talent for creating the perfect playlist for the energy she seeks to cultivate is inspiring to see and a total blast to practice with!

Learn more about Katie’s background, what led her to yoga, and so much more in our YA Classes teacher highlight!

Katie Kasten shares her yoga journey:

“My introduction to yoga happened at 18, but love didn’t strike immediately. Insecurity and comparison held me back. It was years later, during my recovery from a spinal injury, that I fell head over heels for yoga’s healing power. Pair that with shaking your ass and yoga and I have been in a long-term commitment ever since.”
 

The key to maintaining an empowered mindset is to let go of ego. – Katie Kasten

 
 
Want to learn more about this acclaimed yoga and fitness teacher? Read on.
 
 

Get to Know Your YA Classes Teacher: Katie Kasten

We sat down with this powerhouse yoga and fitness teacher for a Q+A session so YA Classes members and YouAligned readers can learn more about her.
 

YA: What’s your favorite self-care practice you can’t live without?

Katie: My ultimate self-care practice involves getting outside with my three adorable dogs: Captain, Peaches, and Honey. We make it a ritual to soak up the sun’s rays during morning and evening and always play fetch! It’s a blend of some of my favorite things: nature, animals, and sunshine.

Looking for more YA Class teacher features? Find them all in our Yoga library here
 

 
 

YA: What’s your go-to song or music genre when you teach (or practice)?

Katie: When I teach or practice, nothing gets me in the mood quite like EDM and Hip Hop. The beats make me want to shake what my mama gave me, and it’s infectious! Explicit only of course 😉
 

YA: What’s your favorite motivational quote?

Katie: “I don’t need loneliness, for I’m never truly alone. I don’t need greed, as I already possess everything. I don’t need doubt, because I already know.” – Ram Dass

These words from Ram Dass motivate me to be a better person, reminding me that the power to thrive lies within.
 

YA: What’s your favorite yoga pose? Least favorite?

Katie: Frog pose is my all-time favorite yoga pose. It connects me to my pelvic floor (which I often struggle to relax) and fills me with a sense of flexibility and strength. Back extensions, on the other hand, aren’t my cup of tea as I already have a tight low back. We all have our nemesis poses, right?
 

YA: Where’s your favorite place in the world you’ve ever been to, and why?

Katie: Costa Rica holds a special place in my heart. The vibrant music, delicious food, and laid-back culture make me feel like a goddess. It’s like a sexy, fun Latin paradise where happiness and relaxation reign.
 

Tap Into Your Inner Sensuality with Katie

Yoga Class

With Katie Kasten

Awaken your center of creativity, sexuality, and confidence through a sensual energy yoga flow in this Sensual Chakra Flow on YA Classes with Katie. This class features a series of poses and hip movements to stimulate the Sacral Chakra and make you feel powerful, alive, and connected to your senses.
 
 

YA: What’s your most embarrassing moment, either teaching or in life?

Katie: Who knows why this is coming to mind lol . . . but perhaps when I slipped and fell in front of my middle school crush? I had a grand plan to impress him with a dramatic hair-flowing-in-the-wind entrance, but instead, I ended up face-first on the ground.

Needless to say, my romantic movie moment turned into a humbling experience. Despite the mishap, it’s a reminder to embrace vulnerability and find humor in life’s awkward moments.
 

 
 

YA: What’s your #1 piece of advice for maintaining an empowered mindset?

Katie: The key to maintaining an empowered mindset is to let go of ego. By releasing the need for constant comparison or negative judgments, we create space for our true selves to flourish.

Authentic empowerment comes from connecting with our inner essence, allowing our genuine strengths and passions to guide us. When we silence the ego, we tap into confidence, resilience, and purpose.

Suggested read: 5 Ways to Drop Your Ego in Yoga
 

katie kasten

Image: @yogi.ish

What’s something people would be surprised to learn about you?

Katie: People are often surprised to discover that my endeavors extend beyond fitness/yoga. In addition to my passion for yoga, I hold the role of Chief Marketing Officer for two companies, MoveU and BOSU.

Additionally, a lesser-known fact is that I used to play co-ed ice hockey!
 

YA: Aside from your own, what’s your favorite class or teacher on YA Classes?

Katie: I have so much admiration for some of the OG’s: Ashton August and Crystal Palermo. These lovely ladies just exude an inspiring energy and unwavering confidence – it’s tangible AF. Their classes have consistently left me feeling empowered, motivated, and ready to embrace challenges.
 
 

Want to Connect More With Katie Kasten?

Currently Katie works full-time as the Chief Marketing Officer of MoveU and BOSU; however, you’ll find her joyfully leading dynamic classes for YouAligned’s YA Classes and beyond in her free time – spreading the contagious enthusiasm for mindful movement!
 
 

Take an Online Fitness Class With Katie Kasten

In Katie Kasten’ fitness classes, you can expect high-energy, dynamic, and mindful movements designed to uplift and challenge you, and all set to fun playlists. Not yet a YA Classes member? You can try it free for 14 days.



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