Yvonne Hendricks, CFN, CPT
Fortunately though, the
solution to proper nutrition is
A daily conscious awareness
of both one’s own food intake
and one’s own amount of
daily exercise will create a
healthier individual.  

Given the solution, which
paths do we take to reach our
objective? Fitness Nutrition
training has offered me
effective techniques to teach
better eating and exercising
habits.  Eating better makes us
feel better.  And if we feel
better we exude greater
confidence about ourselves.  
With a meal and exercise
program designed specifically
for you and your body type,
you will not only feel better
about yourself but you will be
healthier and stronger to
handle everyday living with
more energy.  
Simply put, the body has its
own natural form of survival
and when the body is not
being fed nutrients for
energy, it will form new
glucose on its own.  

Cortisol is a hormone in the
body responsible for
breaking down muscle tissue
and then turning it into
sugar in order to survive.
Instead of burning fat in this
case, one would then be
burning muscle and hence,
malnutrition would form and
such an individual would still
be prone to health problems.
A balance of the right
amounts of fat intake and
energy expended is crucial
to maintaining good health
and weight management.  
How much exercise is
appropriate and which
foods are best eaten to
sustain healthy living? While
acquiring my Fitness
Nutrition certification, a
requirement was to
interview several certified
nutritionists or registered
dietitians and then determine
the differences of each
philosophy by practice.  
Through my research I
discovered, that not only do
contrasting opinions exist
about what each believes to
be proper nutrition, but I
also hypothesize, that part
of the core problem as to
why so many people are still
overweight and/or battle
hyperactivity with their
children, might also be due
to the very lack thereof,
“streamlined information”
being fed to us about
Disciplining our overall efforts to change however, is essential and the motivation to become healthier is a
constant daily enemy when we are all being bombarded by commercial advertisements.  Food packaging
plays a huge role in what we buy and what our kids are enticed to want.  Generally, we buy through visual
perception.  So, if food looks appealing or if the advertiser’s models are attractive then we are more likely to
choose these foods for our choice of nutrition.  Have you ever seen an advertisement with a really
attractive, overweight model, out of breath, advertising a food product that contains loads of fat, refined
sugar and carbohydrates and promoting, “you can look and feel just like me?” Hmm…something to think
There really is no magic
formula or quick fix for
weight management.  Sure,
such fixes might be offered as
solutions such as fad diets or
supplements, injections or
even surgery for that matter.
Hey, we can buy virtually
anything for the right price,
right? I’m still disturbed and
yet amazed, that some people
resort to such a drastic
measure and actually cut their
bodies, bleed profusely and
then go through months of
rehabilitation just to extract
their excess body fat, verses
learning effective ways to eat
and exercise.  
Nutrition: Keep the
Wheels Turning By
Yvonne Hendricks
(article appearing in
NYNeighborhood Media

“Eat you’re too thin”. “C’
mon, have a little more”.
Both of these were often
mantras by Italian
relatives while growing
up. So it doesn’t surprise
me that some of them
now battle Diabetes,
GERD, (Gastric
Esophagus Reflux
Disorder), weight
problems, high
cholesterol, high blood
pressure, heart disease
and some in fact, have
even passed on due to
such health disorders.  
Portion size, along with,
the selection of food
choices have definitely
been primary factors in
contributing to such
diseases and health
ailments. Surprisingly,
when we have an ailment
or a pain and go to a
doctor, do they ask what
we ate that day or the
previous day? Even
though science has
revealed that proper
nutrition, inclusive of an
exercise program is
essential to one’s healthy
approach to living well,
nutrition still is at the
bottom of the list when it
comes to options prior to
taking a pharmaceutical
drug for the ailment. So if
we all know this, why
have we as a whole
population not been able
to incorporate such
priceless knowledge into
our everyday lives and
why does the U.S. have
the highest obesity rate
compared to Europe and
Source: Vitamins for Dummies
by Christopher Hobbs and
Elson Haas, approx. $19.99

Vitamin     Suggested Dosage
Vitamin A      10,000 units
Vitamin B-1 9Thiamine)   50
Vitamin B-2 (riboflavin)  50 mg
Vitamin B-3 (niacin)     100 mg
Vitamin B-5 (pantothenic
acid)                        100 mg
Vitamin B-6 (pyridoxine)   50
Vitamin B-12             50 mcg
Beta-carotene        10,000
Bioflavonoids         300 mg
Biotin                   300 mcg
Vitamin C              1000 mg
Calcium                 800 mg
Choline                   50 mg
Chromium              150 mcg
Copper                   3 mg
Vitamin D               400 IU
Vitamin E                400 IU
Folic Acid                800 mcg
Inositol                     50 mg
Iodine                    100 mcg
Iron                       18 mg
Magnesium           500 mg
Manganese              5 mg
Molybdenum            50 mcg
PABA                      30mg
Potassium                99 mg
Rutin                     20 mg
Selenium              200 mcg
Zinc                       30 mg
Fat is needed in the human
body in order to run
smoothly.  Using an analogy
of a car, fat like oil lubricates
the muscles and joints
allowing the body to
function properly.  
However, if the fat intake
exceeds the actual energy
expended then the body has
no recourse other than to
store this fat.  In contrast, a
lack of fat in the body or a
lack of energy from an
inadequate supply of
nutrition can cause a process
known as Gluconeogenesis.  
Yvonne, a native New Yorker, is a certified Fitness Nutritionist and Certified Personal Trainer, has been practicing healthy nutrition and
exercise as preventative medicine for the past 20 years.  She is well-traveled throughout USA, Europe, Asia and the Mid-East having
worked in photography news media for 16 years with over 30 worldwide articles to her credit.   She is also a NAUI Certified Scuba Diver
and enjoys sharing adventurous dives with her husband, Stephen.
So given all of these
realities of our modern
world, what then is the
solution when it comes to
proper nutrition?

We have become reliant
upon so many gadgets
and we have grown to
think in terms of system
failure or malfunction.  As
an analogy, our body is a
vehicle taking us from one
place to the next with an
internal chip, our mind.  
Our ability to think, feel,
and make choices is what
sets us aside from being a
robot. As I’ve experienced,
we generally do not wait
until our car is stranded on
some desolate road and
completely out of fuel to
then refuel.  Most likely,
we fuel up as the vehicle
uses or expends energy
maintaining a smooth
balance creating less wear
and tear on the car.  
Similarly, by using
nutritional food exchanges
and offering options of
eating smaller meals and
snacks throughout the
day, you will most likely
not feel hungry during the
day because your glucose
levels will remain
balanced.  Fast foods and
foods loaded with
carbohydrates, fat, and
sugars are quick fixes to
fueling up and can be
harmful to our health.  So
if we were cars, would you
like to continuously be run
down to a bottomless tank
and then quick started
again and again with short
periods of smooth running
until you become
exhausted, burned out and
need to be brought into
the shop for repairs?  
Decades ago, we were not
inundated with over 100 TV
stations feeding us
advertisements, nor were
we fed hundreds of
magazine, newspaper and
online ads.   We also didn’t
have the luxury of buying
fully prepared meals in a
grocery store, online for
that matter, delivered to our
door, without us having to
get off our seat!  
Berries are the
antioxidants for
our immune system
to ward off diseases
Yvonne Hendricks, CFN, CPT
Tel: 914-557-3120
Fax: 914-478-7145
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