Kim Musikant

Studies show that when people journal their food intake, they are more likely to succeed with fat loss goals. When it comes to keeping a food log, though, most people are not sold. So, what's holding you back?   When we ask clients to share their journals with us, we don't care whether or not you have been "perfect".  Our job is to help, not judge. W e don't go home at night, and then entertain ourselves reading about the 26.2 cookies you ate last week. Helping you is our life's work, and we want you to succeed.   People tend to think they should hand in an exemplary journal with pristine line items of strictly portioned meals. Yes, we want to see the good, but we also want to see the bad and the ugly. No perfect people allowed! Together we can make little changes that add up to big successes. I recently had a conversation with an ALF member who confessed to attacking a bag of trail mix the night before. I told her that she can still attack the trail mix but m...

The Siblings Who Refused to Go to Bed: Leptin and Ghrelin Leptin and Ghrelin are hormones. These cute little guys are from the neuroendocrine system. The neuroendocrine system is the system in our bodies responsible for controlling our appetites! That is worth repeating. The neuroendocrine system is responsible for managing our appetites. (Ever notice that when you are sleep deprived, you crave carbs? Read on...) Leptin tells our brain, "Ok, I am good to go. I am full. I don't need any more food right now." Leptin tells us when we are satisfied - commonly called the satiety factor. However, when we are sleep deprived, Leptin is decreased. In short, less sleep equals a decrease in food being able to satisfy us, which leads to overeating and weight gain. Ghrelin signals our caloric needs. Ghrelin tells us when to eat and how much to eat. Lack of sleep increases Ghrelin, thereby increasing the need to eat more. Decreases in Leptin and increases in Ghrelin, caused by sleep lo...

Why So Many Women Quit Exercising in Midlife—And How to Turn It Around According to BMC Women's Health , nearly half of women reduce or stop regular exercise during the midlife period . Add in the natural decline in metabolism and muscle mass that comes with age, and it’s no wonder so many women struggle with unwanted weight gain, low energy, and increased risk of chronic conditions. But here’s the good news: you can reverse this trend—and feel better than ever. A landmark 2014 study,  "Factors Influencing Adherence to Regular Exercise in Middle-Aged Women ," identified three key motivators that increase the likelihood that  women in their 40s, 50s, and beyond will stick with an exercise routine. These insights are even more relevant today. 1. A Consistent Daily Structure That Includes Exercise By midlife, most women are juggling a lot —careers, aging parents, kids (or adult kids!), relationships, and community commitments. With so many competing demands, movement of...

Before an airplane takes off, during the safety instructions, the flight attendant will explain that if the cabin loses pressure, the oxygen masks will automatically drop down. Why do they always insist that you put yours on first before you place one on your child? Because if you are passed out, you will be useless to those who depend on you! In my post,  Are You Taking Care of You?  I wrote about how sometimes the love for our families and devotion to them gets in the way of taking the time to love ourselves too. I mentioned how we often sacrifice our own needs for the needs of those we love. So put your oxygen mask on first! Do not become  unconscious about your health. Here are two truths: Without our health, we have nothing. Time is precious. Yet, time is often the missing link between living a somewhat healthy lifestyle and living a lifestyle that makes a difference in our long-term health. Have you ever heard yourself say any of the following sta...

I always thought I was an extrovert because I am pretty friendly and enjoy being around people.  That is, until a few years ago, after I read a book by Susan Cain called  Quiet: The Power of Introverts in a World That Can't Stop Talking. I learned that extroverts get their energy by being with other people, and that friendliness has nothing to do with it. That explains why going to parties where I don't know anyone makes me incredibly anxious (which may be a big news flash for those of you who know me). Introverts often derive their energy from being alone. That explains why I love it when I don't have plans for the weekends. One of the other characteristics of introverts is that they tend to be overly critical of themselves. Hmmm...I have always been my own worst critic. "Remember, you have been criticizing yourself for years, and it hasn't worked. Try approving of yourself and see what happens." -  Louise Hay Self-love (not selfie-love) and self-...

"Faith is taking the first step even when you don't see the whole staircase."  - Martin Luther King Jr. Back in the day, when the kids were young, at this point in the summertime, we would start to count down the last low-key remaining days until the start of school. While they were complaining about how fast the summer went and how the school year should be two months long, and summer should be ten months long, I would be secretly celebrating. I loved being an at-home mom, but it did take its toll in the summer with all of that extra time on our hands. My goal every day was to find low-cost activities for three energetic kids who were all two years apart. The beginning of August meant their time for sleeping in late, going to the beach, and roasting marshmallows at night would soon be coming to an end. This year, I am openly celebrating the new school year for a different reason! I always dreamed of going to graduate school, but it never seemed like the right ti...