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Meet JoAnne

 

JoAnne Ganes

Personal trainer skilled at coaching clients to meet health and fitness goals. Certified in nutrition and advance training with several years of experience providing customized fitness plans.

___________________

I have been in the Nutrition & Health industry for over 10 years. As a qualified Nutrition & Health Coach, I will help you gain the motivation, knowledge and practical skills to create healthier habits around food, eating and lifestyle. ​

My own success has inspired me to spread the word and help others, hence why I decided to become a health consultant. Together, we will set achievable goals, and create a personal step-by-step program to keep you on track and motivated.

With a practical approach, I will help you improve your food and lifestyle choices so that you can be your happiest and healthiest self.

___________________

 
Education
 
Master of Science | Nutrition and Human Performance
Logan University, Chesterfield, MO
 
Foods, Nutrition Wellness Studies
Lehman College of CUNY, Bronx, NY
 
 
Certification
Certified Personal Trainer (CPT) 
AED/CPR 
Certified Weight Loss Specialist
Certified Fitness Nutrition Specialist
PROnatal Certified
 
 

Work With Me

Nutrition And Health Coaching Services

As a Nutrition and Health Coach, I will help you to achieve your goals around health, food, eating and lifestyle. I will empower you to adopt habits that place you on the path to a healthier and happier future.

 

If you are looking for:

  • Weight Control
  • More Energy
  • Improved Immunity
  • Restful Sleep
  • Good Digestion
  • Balanced Skin
  • A Healthy Pregnancy
  • Manage Food Intolerance
  • Advice in choosing and using wholesome Food and Ingredients
  • Meal Plans and Recipes
  • Guidance for Fussy Eaters

 

What I Can Do For You !

  • Provide consultation to understand health issues, problems and requirements
  • Advise  on improving your lifestyle and adopt healthy habits
  • Prepare diet plans for you as required to your health and lifestyle
  • Construct exercise programs

Healthy Cooking

 
Nutrition for a Healthier, Happier You.
 
 

Eating healthy food doesn’t mean giving up your favorite foods. Your favorite recipes can be adapted easily to provide a healthier alternative. 

 

Ways to make healthier meals:

Limit fats, sugars and salt. Include plenty of vegetables, fruit, grains, lean meats and low-fat dairy in your cooking. Foods with added fats, sugars or salt are less healthy than food in which these are found naturally.

Keep fats to a minimum. Choose lean meats and reduced-fat dairy products and limit processed foods to minimize hidden fats. Nuts, seeds, fish, soy, olives and avocado are all healthier options because they include the essential long-chain fatty acids and these fats are accompanied by other good nutrients. If you add fats when cooking, keep them to a minimum and use monounsaturated oils such as olive and canola oil.

 

Shopping For Healthy Food

Choose the reduced or low-fat version of a food if possible – for example milk, cheese, yoghurt, salad dressings and gravies.
Choose lean meat cuts and skinless chicken breasts.
Limit fast foods, chips, crisps, processed meats, pastries and pies, which all contain large amounts of fat.

 

 

Low-Fat Cooking

If you need to use oil, try cooking sprays or apply a small amount of oil with a pastry brush.
Cook in liquids (such as stock, wine, lemon juice, fruit juice, vinegar or water) instead of oil.
Use low-fat yoghurt, low-fat milk, evaporated skim milk or cornstarch instead of cream in sauces or soups.
When browning vegetables, put them in a hot pan then spray with oil, rather than adding the oil first to the pan. This reduces the amount of oil that vegetables absorb during cooking. An alternative to browning vegetables by pan-frying is to cook them first in the microwave, then crisp them under the grill for a minute or two.
Use pesto, salsas, chutneys and vinegars in place of sour creams, butter and creamy sauces.

 

 

Retaining the Nutrients

Water-soluble vitamins are delicate and easily destroyed during preparation and cooking. To minimize nutrient losses:

  • Scrub vegetables rather than peel them, as many nutrients are found close to the skin.
  • Microwave or steam vegetables instead of boiling them.
  • If you like to boil vegetables, use a small amount of water and do not overboil them.
  • Include more stir-fry recipes in your diet. Stir-fried vegetables are cooked quickly to retain their crunch (and associated nutrients).

 

 

Cutting Down Salt

Salt is a common flavor enhancer, but research suggests that a high salt diet could contribute to a range of health problems including high blood pressure. Suggestions to reduce salt include:

  • Don’t automatically add salt to your food – taste it first.
  • Add a splash of olive oil, vinegar or lemon juice close to the end of cooking time or to cooked vegetables – it can enhance flavors in the same way as salt.
  • Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.
  • Limit your consumption of salty processed meats such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.
  • Choose reduced salt bread and breakfast cereals. Breads and cereals are a major source of salt in the diet.
  • Avoid salt-laden processed foods, such as flavored instant pasta or noodles, canned or dehydrated soup mixes, chips and salted nuts.
  • Margarine and butter contain a lot of salt but ‘no added salt’ varieties are available.
  • Most cheeses are very high in salt so limit your intake or choose lower salt varieties.
  • Reduce your use of soy sauce, tomato sauce and processed sauces and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt.
  • Use Herbs for flavor. Culinary herbs are leafy plants that add flavor and color to all types of meals. They are also rich in health-protective phyto-estrogens. In many cases, herbs can replace the flavor of salt and oil.

General Suggestions

  • Iodized salt is best. A major dietary source of iodine is plant foods. 
  • Steam, bake, grill, braise, boil or microwave your foods.
  • Remove chicken skin and trim the fat from meat.
  • Eat more fresh vegetables and legumes.
  • Eat more fish, which is high in protein, low in fats and loaded with essential omega-3 fatty acids.
  • Choose reduced fat ingredients when you can.

Move!

Why Exercise?

 

Exercise is powerful medicine. Exercise is an important part of a healthy lifestyle. Exercise prevents health problems, builds strength, boosts energy, and can help you reduce stress. It can also help you maintain a healthy body weight and curb your appetite.

 

Path to Improved Health

Adding exercise to your routine can positively affect your life.

Exercise can:

  • Reduce your risk of heart disease, high blood pressureosteoporosis, diabetes, and obesity
  • Reduce your risk of breast, colorectal, and uterine cancer
  • Keep joints, tendons, and ligaments flexible, which makes it easier to move around and decreases your chance of falling
  • Reduce some of the effects of aging, especially the discomfort of osteoarthritis
  • Contribute to mental well-being and help treat depression
  • Help relieve stress and anxiety
  • Increase energy and endurance
  • Improve sleep
  • Help maintain a normal weight by increasing your metabolism (the rate you burn calories)

 

Can anyone exercise?

Everyone can benefit from physical activity. For most people, it is possible to begin exercising on your own at a slow pace. If you have never exercised before, start with a 10-minute period of light exercise. A brisk walk every day is a good first exercise. Slowly increase how hard you exercise and for how long.

Talk to your doctor before starting an exercise program. This is especially important if your doctor is already monitoring you for a health problem, such as heart disease or osteoarthritis. You should try to exercise even if you have a physical disability that limits movement. Your doctor can help you find other exercises to improve your overall health.

How much exercise do I need?

A good goal is to exercise 5 times a week for at least 30 minutes each time. However, most people need to start gradually. Start by exercising 2 or 3 times a week for 20 minutes at a time. Once you feel comfortable, slowly increase the amount of time and the number of days a week that you exercise.

Things to Consider

To avoid injuring yourself during exercise, don’t try to do too much too soon. Start with an activity that is fairly easy for you, such as walking. Do it for a few minutes a day, several times a day. Slowly increase the amount of time and the intensity of the activity. For example, increase your walking time and speed over several weeks.

Trying to push yourself too hard in the beginning could cause muscle strain or sprain. When this happens, you’ll have to wait for the injury to heal before continuing your exercise program. This can really sidetrack your health goals.

What To Do?

Fitness & Exercise

Lifestyle choices you make today can lead to a healthier future. Learn how exercising can help control or delay age-related health problems.

7-Minute Workout

You're busy. But chances are, you have 7 minutes in your schedule that you could spare.

When you don't have 30 or 60 minutes for a full workout, the 7-minute workout packs in a full-body exercise routine in a fraction of the time.

You do each exercise for 30 seconds -- long enough to get in about 15 to 20 repetitions. In between sets you rest for about 10 seconds.

The 12 exercises in the 7-minute workout targets all the body's major muscle groups:

 

Jumping Jack (Total Body)

 

Wall Sit (Lower Body)

 

Push Up (Upper Body)

 

Abdominal Crunch (Core)

 

Step-up (Total Body)

 

Squat (Lower Body)

 

Triceps Dip (Upper Body)

 

Plank (Core)

 

High Knees/Running in Place (Total Body)

 

Lunge (Lower Body)

 

Push-up and Rotation (Upper Body)

 

Side plank (Core)

 

Depending on how much time you have, you can do the 7-minute workout once, or repeat the whole series two or three times.

Let's Talk

JoAnne Ganes
Health and Nutrition Coach

JoAnne Ganes