Archive for the ‘weight gain’ Category

Want a free “heal your body” session?

In heatlhy eating, holistic health, stress, Uncategorized, weight gain, wellness on March 11, 2013 at 1:25 am

canstockphoto9866137ayurvedateaAre you struggling with some sort of nagging ache, pain, or other frustrating physical condition? Maybe you struggle with your weight or have some challenge like high or low blood sugar, chronic stress and sleep deprivation, continual sugar cravings or low energy–among other things.

A lot of folks struggle with these kind of issues, and somehow they get magnified even more at certain times.

If you feel you’d really like to change about your body right now– help is a phone call away!

I’m offering a special free 30 minute “Heal Your Body” coaching session to make 2013 one of the best, healthiest, happiest year of your life.

Generally, these sessions are valued at $275 but it’s complimentary to you.

During the session we will…

Create a crystal clear vision for your ultimate physical health, energy and vitality

Uncover hidden challenges that may be sabotaging your body’s ability to heal itself

Re-energize and inspire you to get your body fully healed

If you’d like to take advantage of this special session, please  answer these 5 questions:

What are the biggest issues with your body

What do you most want to get resolved now?

How long have you been suffering from these issues?

On a scale of 0 – 10, with 10 being the most important, how important is it for you to get these issues settled once and for all?

What have you already tried to resolve these issues and how did that work out for you? Please include your full name & the best phone number to reach you on to schedule the session; someone from my office will get back to you within the next 24 to 48 hours to schedule your one-on-one “Heal Your Body” coaching session.

Click reply now to claim your session today.

And, hey, if you’d like to also pass this on to friends, colleagues or family, there are more than welcome. Just be sure they answer the five questions above and indicate in the subject line, “referred by (your name)”

To schedule, contact me through my website:



Irene Ross is an integrative nutrition and wellness coach who helps people alter unhealthy habits so they balance their lives.  She is author of the e-book, Sugar’s Sour Story, and of the forthcoming book, 25 Ways to Fire Up Your Day: Increase Energy, Get More Done in Less Time, Balance Your Life.



Why You Should Care About National Sleep Awareness Week

In sleep, stress, Uncategorized, weight, weight gain on March 6, 2013 at 8:21 pm

Sleep Deprivation is probably one of the worst things that can happen to the human race; yet, over 70 million U.S. adults experience sleep disorders, according to the Centers for Disease Control.

We all have a sleepless night here and there–whether it’s thinking about a big deadline or finally getting that date with the love-of-your-life. When it’s chronic, though? Well, it can affect every one of your systems, from the immune to nervous and skeletal.

Everyone should try to aim for 7.5 or 8.0 hours of sleep per night. Easier said than done, right?  I’ve seen numerous articles telling us all how to get better sleep–but let’s take a look at the causes.

Why should you care?  Because, without proper sleep, you wake up feeling irritable, anxious and moody.  You probably want to exercise, but can’t because you’re just too tired.  Here’s the clincher–you’ll probably also gain weight, because sleep has a direct effect on three hormones that regulate appetite.

So take this week, March 3-10 to reflect on your sleep patterns to see how you can remove some of those things that are known for keeping us awake.

  • Stress: Things like mind-chatter, impending deadlines and other events can make us toss and turn. Here’s where it is a cause, though; we awaken tired, anxious, irritable, depressed and lacking mental clarity—which means decreased or non-existent–coping mechanisms, adding to our ever-increasing stress load.
  • Pain: “If we consistently do not get enough rest it opens us up to the daily aches and pains we feel, as well as more serious injury,” said Michael Gazeleh, DC.  Guess what?  That pain keeps us awake.
  • Illness: The constant stress of sleep deprivation can trigger chronic and degenerative illnesses, but you also want to explore reasons for  not being able to stay asleep: “That might be caused by something like pain or even hunger,” said Dr. Peter Bongiorno, ND, Lac. “Hunger might either mean that there’s a problem with the liver or simply that the patient needs to eat a little more before bed.”
  • The bedroom isn’t dark enough. Melatonin is the body’s natural substance that’s produced at night, and a decreased level results in lower immunity, increased risk of infection. “Even the slightest light can cause a decrease in melatonin  levels,” says Dr. Bongiorno ND, Lac.
  • Pets.  I’m not passing judgment; in fact, I freely admit that I love sleeping with pets; to me, they’re like warm furry pillows.  However, the Mayo Clinic conducted a study finding that more than half of its patients seeking consultations at their sleep clinic were pet owners complaining of nightly sleep disturbances, caused by things like cover-hogging, kicking, growling, meowing, or even scratching. If yours keeps you up, maybe it’s time to give your pet a sleeping place of his/her own!


About Irene:

Irene Ross, CHHC, AADP is a certified integrative nutrition and wellness coach.  She helps people alter unhealthy habits so they can balance their lives.

Author of the e-book, Sugar’s Sour Story, and of the forthcoming book, 25 Ways to Fire Up Your Day:  Increase Energy, Get More Done in Less Time, Balance Your Life, her website is:


Five Ways to Get Back in Shape for Summer

In anti-aging, exercise, heatlhy eating, lifestyle, Uncategorized, weight gain, wellness on May 13, 2012 at 7:19 pm

Memorial Day, the unofficial start of summer, is just around the corner, and soon we’ll be wearing bathing suits, shorts, sleeveless shirts and other hot-weather clothing.

You may have found that you gained a few pounds or got out of shape during the winter. No need for despair, though–here’s a quick- start guide to help you get back on track quickly!

  • Diet: One of the great things about summer is the abundance of fresh, colorful fruits and vegetables. Fill up on them! Remember, the more colorful your plate the better, because every color includes a different set of phytonutrients–those things that keep us healthy. T


  • A word about superfoods: Some foods have very high nutrient levels, and they are called superfoods. They include berries, citrus fruits, and greens, such as broccoli, kale, collards, bok choy, yogurt, pumpkin, chocolate (Yes! but it must have over 65% cacao) and more.
  • Water: This substance transports nutrients and oxygen to every cell and you’ll end up feeling more energetic—which means you’ll be more active, burn more calories and spend more time at the gym. How much? Divide your weight in half–that’s how many ounces you probably should drink per day.
  • Exercise: I was once told by New York City physician, Dr. Steve Tsoutsouras that exercise was one of the pillars of anti-aging—so you definitely want to add that to your get-back-in-shape program.
  • “Taking care of yourself in all aspects is important, and exercise is right at the top,” said Tsoutsouras. “It releases endorphins, which make you feel better and can reduce stress.
  • In addition, exercise controls weight; fights fatigue and promotes better sleep.
  • “Some of my patients tell me they can’t sleep without exercising,” says Dr. Kathia Roberts, Ph.D., ND, D.PHYT.
  • Nutritional Cleansing: While a cleanse isn’t a weight loss program, per se, the happy result can be the loss of a few pounds and you rid your body of toxins, rejuvenate it (who wouldn’t like to look younger and have a lot more energy??), and provide the body with the necessary enzymes to transport nutrients. There are a lot of ways to cleanse, whether it’s with juices or products, but my personal favorite is Isagenix. If you’d like to know more about that, or any other method of cleansing, don’t hesitate to contact me.
  • Self- Care: Never minimize the importance of a good massage or any other self-care item! Self-care helps to get your body back in balance and one of the happy results is a lack of depression, fatigue and other energy-zappers. You’ll eat more healthfully, too!


Irene Ross, CHHC, AADP is a NYC-based, certified nutrition and wellness coach who helps people instantly double their energy so they avoid that mid-morning or afternoon slump, get more done in less time and balance their lives.

Author of the forthcoming book, 25 Ways to Fire Up Your Life:  Increase Energy, Get More Done in Less Time, Balance Your Life, she also writes a popular pet wellness blog:

Holiday Stress and Weight Gain Affects ALL of Us–Humans AND Animals

In animals, cats, diet, dogs, exercise, fitness, health, holiday, nutrition, weight gain, wellness on November 24, 2011 at 2:10 pm

It’s easy to forget, but holidays can be just as tough on our animals as they are for us.  We always see an enormous amount of advice geared toward humans (I’m even teaching a class this Tuesday evening) on getting through the season–but what about our furry friends?

Parties, long days, late nights, houseguests, travel, separation from owners, and more can wreak havoc on the well-being of our pets during the holidays.  Signs of stress might include stomach upset, scratching, shedding, growling, restlessness, avoiding eye contact and more.

I spoke to some veterinarians and experts.  Here are five tips to help you get your pets through the Thanksgiving to New Year’s period happily and healthfully.

1.  Keep their routine as close to normal as possible.  Make sure they get plenty of sunlight and stimulation.  If you know you’re going to have a long day, ask a trusted friend– someone your pet knows and likes–to walk him or her, or even use your lunchtime to go home to spend a little time with them.  You can also employ a pet sitter, but just be sure the animal knows him or her beforehand.

2. Plan Ahead. “This isn’t the time to introduce someone new to your pet,” said Jillian Pagano, DVM, West Chelsea Veterinary in New York City.  Be sure to plan ahead.  If you think you might need some help during the holidays, be sure your pet is familiar with any pet sitters, groomers, dog walkers, or day care.  Ask a lot of questions and leave instructions and phone numbers.  Don’t be embarrased about asking questions–pet sitters expect it– but if anyone seems annoyed by them…well….you have your answer to not use them!

3.  Make sure there’s a special room, or area, where your pet can go to get away from it all if you have houseguests or if you’re having a party.  Include any special items, such as blankets, toys, water, a few grains of dried kibble, maybe an article of your clothing.

My Westie, Baxter, loved his crate so much I always kept it with the door ajar so he could go in and out as he pleased. Baxter saw the crate as his  room, a place of his own where he could get away from it all.  Once I had a house full of guests so he just let himself into the crate—and shut the door with his nose.  “Did he just do what I think he did?” asked one of my guests.

4.  Monitor diet.  Avoid table food, and a good alternative is to put a handful of dried kibble in your pocket so you can give a grain as a “treat.” “They really only care about being rewarded” said Dr. Pagano, “They don’t care about the types of food or the amount—the reaction will always be the same.”

When you buy pet biscuits or treats, read the labels as you would for your human family.  You want to be sure the crude fat content is very low, or non-existent.

Added Liz Luboja, the practice manager at West Chelsea:  “Overeating can also lead to things like pancreatitis—and we often see an upsurge of this on the days after Thanksgiving or Christmas.”

Whatever you do, don’t forget also that some food items can be toxic to an animal, namely chocolate, onions, raisins or grapes.

5.  Exercise.  This is a must, both physically and mentally, as it will help stimulate them and get them through any stress.  How much should your pet exercise?  “It really depends on the breed and the health of the animal,” said Dr. Pagano.  Generally, you may want to walk your dog ½ hour or a full hour a day. If it’s a cat, try to aim for five to 15 minutes of play.

Note:  My holiday wellness and nutrition coaching class will be Tuesday, November 29, from 6:30 to 7:30.  It is completely FREE.  For more information, and to register, please visit: and e-mail me at:

For my pet blog, please visit:


Five Tips to Maintain Your Weight During the Holidays

In Christmas, diet, eating, exercise, health, holiday, job, lifestyle, New Years, nutrition, Thanksgiving, Uncategorized, weight gain, wellness on November 16, 2011 at 3:51 am

Several years ago, on the day after Christmas, a co-worker announced that she wasn’t going to bother eating lunch, because “I’m just going to pig out all day on cookies.”

Holiday weight gain isn’t inevitable, though.  We just think it is, because so many of us see the period from Thanksgiving to New Years as an entire 45-day holiday, rather than three holidays that just happen to fall in a 45-day period!

Adding to that, we’re tired and stressed to the max, what with juggling work, family responsibilities, shopping, entertaining, attending parties and events, and more.  Let’s be honest: We don’t exactly make the best food choices when we’re tired and stressed, often seeking out high-calorie, high-fat, sugary comfort foods, so the the holiday season can be a holiday battle-ground.  It’s even worse if you’re already inclined to be a binge-eater, because the holiday season can only add to those leanings.

Here are five tips to help you get through it all–healthfully, happily and strongly.

  • It can’t be said often enough!  Keep in mind that the Thanksgiving-New Year period is only a 45-day stretch that includes three major holidays.  It isn’t a 45-day holiday that allows you to overeat, forget about exercise and forget about any wellness.
  • Maintain, or even step up, your exercise program!

Ask copywriter and avid exerciser Colette Connolly  the best way not to gain holiday weight and she’ll say: “Exercise…that way you won’t feel guilty about the extra calories and the pounds won’t settle on your hips as a result.”

New York City fitness instructor (and college professor, book author and mother-to-a-toddler) Natalia Petrzela says consistency is key.  “I think one of the best ways to make it through the holidays feeling fit and healthy is to make a reasonable schedule for exercise and STICK to it” she said, “In a season during which holiday parties and shopping may be cutting into your normal gym time, it’s important to get organized, or before you know it, the month will fly by, and all the exercise you will have done is lifting some shopping bags to your door and some canapés to your mouth! Usually work out at night? Try to commit to a few morning classes if you know you have evening commitments.”

“It’s also a good time to add something new,” says New York City personal trainer Danielle Harrison. “Normally, I recommend 45 minutes of cardio every other day; things like yoga, boot camp classes, body sculpting. “

  • Eat regularly.   It’s tempting to skip a meal when you’ve overindulged the night before.  You might also think you’re too busy to eat. You’re not saving any calories, though.  This is the problem:  Skipping meals will only lower your metabolism, so your body will think it’s starving and will protect you by storing calories.  You’ll also get really tired.  You might even overeat at the next meal, because your body will want to make up for any lost calories.

“Set yourself up for success with reasonable goal,” said Petrzela… “The thing to remember is that it’s OK to relax and enjoy the festivities without guilt- that’s the best part of the season! But setting attainable goals for yourself will help you stay on track through December… And will make your New Year’s Resolutions that much easier to meet!”

“I emphasize the need for portion control to my clients, but especially so during this season,” added Harrison.  “In fact, I suggest keeping a food journal.”

  • Prepare.  If you know you’ll be attending a big function, pay a little extra attention to your diet and exercise the days before. Try to eat super-healthy, exercise more, step up a little self-care, such as a hot bath, extra sleep or massage.
  • Keep Alcohol Intake Moderate.  Remember, just because it’s liquid, it still has calories.  And keep that in mind for all liquids; one of those 16-oz flavored coffees that’s so popular has 44-grams of sugar!

Holiday Weight Gain Is Not Inevitable!

In business, business owner, career, chefs, consultant, diet, eating, entrepreneurs, exercise, farming, female executives, food, health, holiday, job, lifestyle, New York City, nutrition, vegan, weight gain, wellness on November 15, 2011 at 7:16 pm

 Join two wellness professionals, Irene Ross and Christine Zona, on Tuesday, November 29, from 6:30-7:30 will teach a FREE class to show you just how easy it is to create an effective holiday wellness strategy.  Aside from the holiday weight gain and stress, do you ever ask yourself these questions:

  • Why do I feel so tired?
  • Why is my mind so fuzzy?
  • Why can’t I sleep well?
  •  Why do I crave sweets and high-fat, high-calorie “comfort foods,” especially when I am stressed?
  • Why can’t I lose weight no matter how much dieting & exercise I do

In our FREE class you’ll learn:

  • What those cravings really mean—and how you can reduce, or eliminate them entirely, once and for all.
  • The connection between toxins and weight gain.
  • How to still eat healthfullly with limited money, time and other resources.
  • How easy it is to boost your immunity.
  • How to prepare and plan ahead when you have a big, calorie-laden event approaching

Irene Ross is a board certified health and wellness coach who works with people to help them alter unhealthy habits so they can balance their personal and professional lives.  She graduated from the Institute for Integrative Nutrition where she studied over 100 dietary theories, lifestyle management techniques and cutting-edge coaching methods.  Irene’s instructors included:  Deepak Chopra, MD: Dr. Andrew Weil; Dr. David Katz; Dr. Mark Hyman; Geneen Roth and many others. For more information, please visit her website: You can also connect with her on Facebook, Linked In or follow her on Twitter (@yetmorehealth).

Christine Zona received her BS degree in Community Health from Slippery Rock College.  A professional dancer, Christine has been teaching Ballroom since 1980.  She also won many titles in professional dance competitions held around the United States. Today, she combines her two passions, dancing and health, to teach people that want to be healthier and live a long abundant life. Visit her Facebook page to learn more:

Date:                Tuesday, November 29, 2011

Time:                6:30-7:30

Where:              560 West 43rd St (10-11 Ave), 2nd floor conference room

Cost:                FREE

RSVP:              REQUIRED.  Please call Irene Ross at 212/563-2353

 To RSVP. please e-mail:





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