Weight Management
If you are struggling with your weight, you may find that a healthy eating plan and regular physical activity help you lose weight and keep it off over the long term.
Get healthy eating resources and physical activity tips here to help you lose weight and keep it off.
Healthy Whole Grain Cereals List
Alpen No Sugar Muesli Bakery on Main Cinnamon Raisin Fiber Power Cereal Barbara's Cinnamon Puffins. Barbara's Puffins Original Bear Naked Granola Bob's Red Mill Meusli is gluten free (for those who have celiac disease), 110 calories, 3 grams of fat, 2 grams of fiber and 5 grams of sugar in a 29 gr ...
Found in: Food • Weight Management
How to Teach Your Kids Emotional Eating
I saw this picture posted on Facebook today with the caption "surprise for the kids after school today - its summer!!". And the person who posted it has gotten 30 likes and many affirming "you are an awesome mom, what a great idea!" comments. There is more to summer than junk food. ...
Found in: Mindset • Weight Management
How to Have Your Ice Cream and Eat It Too
3. And the last tip (because I know you like to have a decent sized portion): instead of a big 1 cup serving of calorie and fat laden ice cream top a half cup portion of ice cream with a half a cup of fruit. Adding half cup of raspberries added only 32 calories. Look at the photo of the half cup ice cream with the antioxida ...
Found in: Food • Weight Management
Healthy Eating Can Be Delicious AND Easy
This is my lunch of leftovers from last night's dinner. It was so easy to make! I made simple fajitas with an envelope of fajita seasoning, boiled water and added rice, steamed asparagus, and opened a can of black beans and tossed some frozen corn in the microwaved. Fajitas (no tortilla) made with 3 ...
Found in: Active Healthy Aging • Food • Healthy Behavior Change • Weight Management
3 Bad Diet Habits That May Be Sabotaging Your Weight Loss Success
Does it seem like no matter what you do, your weight just keeps climbing higher and higher? If that's the case for you, then it's time to take a good hard look at some of the habits you have in place as these could be contributing to the problem. Many people think that they're doing everything 'rig ...
Found in: Food • Weight Management
An Exercise to Disprove Negative Thoughts That Derail Your Weight Loss Efforts
Negative thoughts can derail your weight loss efforts and suck you into a downward spiral that will keep you from being successful. Try going through this exercise the next time you catch yourself thinking a thought that you will only prevent you from taking positive steps forward. Negative thought: "I ...
Found in: Weight Management
Build your meals around nutrient-rich foods to make Mediterranean style meals focusing on: Mostly plant foods, lean protein such as seafood or occasionally lean poultry, beans, whole grains, vegetables, fruits, nuts, seeds, mono fat. Why? 1. Vegetables, fruits, seafood, lean poultry and whole grains have a ...
Found in: Food • Healthy Behavior Change • Weight Management
Lynn's Fitness Progress Report At 49 years old, Lynn began training with me with a history of little to no exercise and she was quick to tell me that she didn't enjoy working out. Her goals were to tighten her body, increase her strength and lose inches. After 4 months of workouts with me three days ...
Found in: Healthy Behavior Change • Success Stories • Weight Management
History: Sonia is a moderately fit, 35 year old, mom with a husband and two boys. At month one, Sonia has done very well with her program which leads me to predict her continued success. I wanted to spotlight Sonia because she is an excellent example of someone who has quickly implemented the program components and has r ...
Found in: Fitness • Healthy Behavior Change • Success Stories • Weight Management
History: Nicole is a moderately fit, 36 year old, busy working mom with husband and two young girls. In the past 5 years, she has gained weight after having children and working full time. She works at a job where she is surrounded by temptation. She reports a history of getting bored and losing motivation with past pr ...
Found in: Fitness • Food • Healthy Behavior Change • Success Stories • Weight Management
Stella's Fitness Progress Report Stella's results illustrate the importance of incorporating a well designed strength training program. Notice that Stella "only" lost 3.4 pounds but her efforts resulted in an astounding loss of 9 inches and 1.7% body fat in ten weeks. Her lean muscle mass incr ...
Found in: Food • Healthy Behavior Change • Success Stories • Weight Management
What You Can Learn From a Dietitian's Lunch
Volume! Always add volume to your meal in the form of low-cal nutrient rich vegetables. Research shows that the amount of food we eat has a greater effect on how full we feel than the number of calories in the food. Here is an example of what I mean: This was my lunch today composed of leftovers. A small piece of eggplant a ...
Found in: Food • Weight Management
