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Articles written by Catherine Bongiorno

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Three common diet myths get busted | Healthy Living

In my last column, we covered some popular (and unproven) exercise myths. This week, we tackle diet myths: All 8,000 of them. Well, not exactly. Sadly, there is not space in my column to go over the entire slew of them, so I’ve picked my personal... Full story

 

Don’t be fooled by these common exercise myths | Healthy Living

Exercise myths: I’m here to bust ‘em. So many contradictory messages and sales pitches are sent our way regarding how to exercise for weight loss, it’s dizzying. No pain, no gain. Cardio burns the most calories. You have to lift weights or...

 

Trade body criticism for gratitude | Healthy Living

I’m feeling emotional as I fly home from Chicago, where I was visiting my beloved father. Dad is 73 years old and has Parkinson’s disease. He’s in good spirits, he’s still working full time (by choice, not necessity), he still walks, drives...

 

Exercise excuses that don’t hold weight | Healthy Living

I'm too tired to work out. I don't have time. My family needs me. Exercise is boring. I have to work late. I despise the gym. I can't afford it. I've heard all of the excuses, and I've used them myself. Allow me to challenge such...

 

Dieting vs. healthy eating: What's the difference? | Healthy Living

In my last column, I wrote about the frustration of dieting and binge eating, and expressed my firm belief that many of us have dieted our way to a larger size. There is a distinct line between healthy eating and deprivation dieting. One is...

 

Dieting: The mother of binge eating | Healthy Living

This column is for those of us who have at some point in life (or perhaps our entire lives) – been stuck in the diet/binge cycle. I was married to the cycle in my early 20s. Last week, I came across some old notes that I had written about the diet/b...

 

You shouldn’t eat that – ever | Healthy Living

As a nutritionist, I aim to deter clients from taking the “all or nothing” approach to their eating. A sure-fire way to blow the weight loss journey is by denying ourselves even a bite or sip of the things we enjoy: Sugar, flour, pasta, steak,...

 

Nourishing your spirit just as important as body | Healthy Living

As a physical trainer and nutritionist, I talk and write a lot about healthy eating, active living, weight loss and the likes. The importance of nourishing the body with wholesome food and keeping it strong and supple with strength-training, cardio... Full story

 

The dreaded weight loss plateau | Healthy Living

Most of you readers know what I am talking about. You engage in an exercise program, clean up your eating and start shedding weight. The weight loss continues for weeks, even months, depending on how much excess fat your body is carrying. You’re... Full story

 

Healthy fast-food eating: Is it actually possible? | Healthy Living

Fast food. We know it’s not good for us. The quality of meat is subpar, much of the food is deep-fat fried, the portions are large, the grams of fat and caloric content are staggering. Yet as we drive home after a long day at work, exhausted and... Full story

 

A look at the reasons why we lose at weight loss | Healthy Living

I have written at length about the external reasons why we don't stick with our weight-loss program, and the steps that we can take to prevent this: Packing our healthy foods wherever we go, planning our daily menu in advance, scheduling... Full story

 

Love your present-day body | Healthy Living

My personal training and nutritional clients often lament over the fact that their bodies used to be so thin, tight, sculpted, etc. Women in particular are guilty of longing for the body they sported decades ago – usually before having kids. Some...

 

Exercise the blues away | Healthy Living

It is a proven fact that depression symptoms improve with exercise, in large part due to the release of feel-good chemicals (endorphins and neurotransmitters). In addition to reducing stress and keeping anxiety at bay, exercise also bolsters...

 

Do something that scares you | Healthy Living

I did, recently. Keeping in accordance with the “Move outside of your comfort zone” spiel I dole out regularly to my clients, I participated in a Bikram hot yoga class: a style of yoga performed in a studio heated to 105 degrees, with a high humi...

 

Eating less, exercising more – but no weight loss? (Part 2) | Healthy Living

Last week, we discussed the necessity of calorie counting for those who feel they are eating less, exercising more, yet not losing weight. This week, we address part two of the equation: Exercise intensity. Which category do you fall into? A. You exe...

 

Eating less, exercising more – but no weight loss? | Healthy Living

It is painful enough to watch our body size increase and the number on the scale go up as we knowingly lead a sedentary lifestyle and make poor eating choices. Even more frustrating for many is committing to an exercise program and making a point to...

 

Why the BLEEP did I eat that?? | Healthy Living

I did everything right, last Monday. I packed my portable cooler full of healthy snacks (veggies, hummus, fruit, Greek yogurt, sunflower seeds, sparkling water) and brought it with me to work. I was well rested, energetic and looking forward to...

 

Create a healthy living plan for the New Year (Part 6) | Healthy Living

Joy is fed up with her sedentary lifestyle, yo-yo’ing weight and constant lethargy. After years of fad diets and low-cal eating that can’t be maintained, she decides to embrace a new method of... Full story

 

Create a healthy living plan for the New Year (Part 5) | Healthy Living

How much easier would weight loss be if we were not so inundated by temptation? Junk food at the workplace, ice cream in the freezer, well meaning friends talking us into happy hour at our scheduled...

 

Create a healthy living plan for the New Year (Part 4) | Healthy Living

Food is to be enjoyed, not feared. Banishing the food we love from our diet is a recipe for disaster. Can you go the rest of your life without eating bread or pasta? Are you never again going to drink a beer because of the calories it contains? The...

 

Healthy Living

Catherine Bongiorno is a nutritional therapist, personal trainer and group exercise instructor. She owns Lift To Lose Fitness & Nutrition, Mukilteo, helping people of all ages lose weight, build...

 

Create a healthy living plan for the New Year (Part 3) | Healthy Living

We spend years, sometimes decades putting on weight, and we want it gone by next Tuesday. Diets pitching fast weight loss are everywhere and their promises are profoundly seductive, never mind that much of the lost weight is merely water. Also left...

 

Create a healthy living plan for the New Year (Part 2) | Healthy Living

Being overweight is hard on our bodies; brutal on our psyche. Even more demoralizing than carrying unwanted pounds is losing the weight, only to gain it all back. I repeated the diet/weight-gain cycle many times in my younger years, with devastating... Full story

 

Create a healthy living plan for the New Year (Part 1) | Healthy Living

You’ve been here before… the New Year is creeping up and you are not where you want to be in terms of fitness and health. You have made weight loss/fitness resolutions for X number of years in a row, only to quit long before reaching your goals....

 

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