12 weeks + individual attention + group support = success!
Taught by a former food addict, she knows the challenges you face. You can lose weight, live healthier and enjoy the foods you love while doing it! Program includes:
Individual Nutrition and Health Consultation including goal setting ($100 value)
Weekly weigh-in & follow up w/ Nutrition Specialist ($900 value for 12 weeks)
Weekly education and support ($900 value for 12 weeks)
Topics include: Basics of healthy eating, eating for energy, snacks vs. treats, reading and understanding food labels, mindful eating, balancing a busy schedule, exercise, dining out, sweets and treats, budgeting and shopping, and how to keep weight off!
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The holiday season is fast approaching, and for many its become a time for over-eating and weight gain. According to the National Institutes of Health, holiday eating can lead a one to two pound gain every year…multiply that times 5 and that is 5 to 10 extra pounds. Don’t let this holiday season undo all the hard work you have done the last year. Learn how to enjoy the holidays with a balance of food, friends and family, and fun. Try these tips to stay healthy and keep added weight off!
Have realistic goals- don’t try to lose weight over the holidays, try to maintain your weight instead
Never go to a party hungry- always eat regular meals and snacks so that you don’t over eat at a party and consume extra calories
Before going to a party, have a small snack such as a salad, vegetables and low fat cheese, or a handful of nuts
Move! Aim to exercise most days of the week, if you are traveling and can’t get to the gym get outside! Go for a walk or jog in the morning for 30 minutes, or break it up into three 10 minute walks or two 15 minute walks a day. (Ask a friend of family member to come and it will be a great chance to reconnect)
Make time to stay active and exercise- exercise not only helps prevent weight gain but it can help with the stress that happens around the holidays
Look before you eat. Buffets can be a quick way to overeat. Look at all the options available on the table, and then fill your plate with mostly vegetables and fruit, and then start with small servings of the less healthy options. You can always go back for more but start out small. When deciding between what food to eat, opt for the ones that you don’t get to have all year
Enjoy your food. Eat it slowly and mindfully. Pause between bites and talk during meals so you are less likely to overeat
Choose drinks carefully-eggnogs and alcoholic beverages can add extra calories very quickly
Opt for diet sodas, light beers, and/or wine
Have a glass of water between each drink to help fill you up
If you overeat at a meal, don’t skip the next meal but eat a smaller portion
When you go to a party or event, always bring a healthy dish that you can have without feeling guilty (i.e. salad, vegetable sticks, fruit bites, and so forth)
If there is a food you really want, let yourself have it! If you deny yourself foods you will likely end up overeating later so its better to just enjoy it (start out with a small piece to start and see if you can be satisfied with that!)
Lastly, make the holidays about being together and not all about eating. Plan active activities such as ice skating, walks, and shopping to spend time together
Help keep your energy levels up by eating breakfast and then eating small, frequent meals every 3 hours. Aim to have some protein and carbohydrates at each snack and meal and drink plenty of water throughout the day.
Try one of these ideas for a high protein, energy packed small meal:
1/2 cup low fat cottage cheese on a slice of whole wheat toast or mixed into 1/2 cup high fiber cereal
1/4 cup tuna salad made with light mayo on whole wheat bread/whole wheat pita and a piece of fruit, or add tuna to a green leafy salad with your favorite veggies and balsamic vinaigrette
1/2 cup egg salad made with light mayo with whole grain crackers and carrot and celery sticks
4 oz sliced turkey and low fat cheese rolled up in a whole wheat tortilla with mustard, lettuce, onion, and tomato and a piece of fruit on the side
PB&J on whole wheat bread: Nuts are a great way to get added protein- add a piece of fruit or greek yogurt to complete this delicious meal
Choose a whole wheat bagel or multi-grain English muffin with 2 tablespoons peanut butter or light cream cheese and smoked salmon
Oatmeal made with low fat milk and a tablespoon of peanut butter mixed in (or try sliced almonds) with fresh berries or sliced banana
Having a mid-morning and mid-afternoon snack helps you stay focused and energized, not to mention it helps prevent overeating when you get home from work.Try these delicious snacks to keep energy up all day:
Greek yogurt with 1/3c trail mix (dried fruit and nuts)
1/2c almonds with a string cheese and fruit
Peanut butter spread on an apple and a yogurt
Hummus with vegetable sticks/whole grain crackers and a string cheese
High fiber cereal (such as raisin bran, shredded wheat or grape nuts) with low fat milk and fruit
Low fat cottage cheese with sliced fruit
Try a fruit smoothie made with 1 cup fruit (try strawberries, banana, blueberries, or mango) 1 Tablespoon peanut butter, 3 Tablespoons Greek yogurt, skim or low fat milk, and 1 cup ice, blend and enjoy!
I hope these suggestions have been helpful, please let me know if I can help you further or if you have other questions. Good luck!
Berries are a delicious, low calorie, high fiber snack that contains many vitamins and minerals that are essential for your body’s healthy function. With such a variety of berries there is a type for everyone to enjoy- strawberries, blueberries, raspberries, cranberries, and blackberries to name a few!
Health Benefits of Berries
Berries are a good source of antioxidants and offer a variety of health benefits.
Berries contain phytochemicals and flavonoids which have been shown to help prevent some types of cancer
Cranberries can help prevent bladder infections
Blueberries help promote healthy vision with the lutein they contain
Where can I get berries?
Summer is a great time to enjoy berries- they are in season and so taste very fresh! They are widely available during summer months:
Berries are typically less expensive at the supermarket since they are in sease
If you can’t afford to buy fresh berries look in the frozen food section and buy frozen berries (just avoid added sugar and/or syrups)
Local farmers markets are a great place to buy berries and get to know your farmers!
How can I eat more berries?
Simply start adding them to foods you already enjoy eating, or get creative with new healthy dessert ideas:
Add blueberries to cereal and oatmeal
Slice raspberries and strawberries into yogurt
Blueberry pancakes and muffins are always a hit!
Serve mixed berries (pick whichever combination you like) as dessert with a little low fat whip cream instead of sweets
Add some raspberries to your favorite white wine
Dress up a salad with raspberries, blueberries, and strawberries (add some walnuts to your salad to get more heart healthy omega-3 fatty acid)
Offer berries as a snack to your kids- get them involved with picking berries at a local farm or try growing some yourself!
Nutrition Information for berries:
1 cup of strawberries has only 54 calories and contains vitamin C, calcium, magnesium, folate and potassium
1 cup of blueberries has only 83 calories and contains vitamin C, minerals and phytochemicals
1 cup of raspberries has only about 64 calories and contains vitamin C and potassium
1 cup of cranberries has only 44 calories and contains vitamin C, minerals and phytochemicals
With so many reasons to eat berries, which is your favorite?
Many people confuse snacks with treats but they are very different!
Snacks should be eaten regularly to help you get in your daily nutrition
Treats are part of a healthy, well balanced diet but should be consumed less frequently than snacks- eaten in moderation
Ideally you should start each day with breakfast, then have a snack, eat lunch, have a snack, eat dinner, and have a snack.
Benefits of snacking
There are many nutrition and health related benefits associated with snacking. Snacking benefits adults as well as children. Some great benefits of snacking include:
Eat more to weight less:Eating small, frequent meals will help you eat less throughout the day which helps promote a healthy weight
Eat every 2-3 hours: Eating every few hours helps keep blood sugar stable which helps you avoid extreme hunger and helps you stay in control so you can make healthy choices and avoid sugar cravings from getting too hungry
Increase energy: If you are eating every 2-3 hours you are also keeping your blood sugar levels stable. Stable blood sugar means your energy level will stay steady. If you don’t eat your energy level falls and you get tired, snacking helps keep you energized
Increase nutrition: Snacking is a great opportunity to get more essential vitamins, minerals, and nutrition into your diet! Since you are eating more often you can include a greater variety of healthy foods into your diet
Improved concentration: Snacking between meals improves concentration, focus, and performance at work and at school.
What is a healthy snack?
A healthy snack should ideally consist of a carbohydrate, protein, and healthy fat. Don’t be afraid of eating fat! Fat is what helps us feel full and satisfied after eating so we are less likely to overeat. You do want to choose healthy fats such as those found in olive oil, fish, nuts, and low fat dairy products. Choose a snack that is about 100 to 200 calories (depending on your specific needs) and aim to eat it between bigger meals.
What are some examples of healthy snacks?
Low fat cottage cheese (protein and fat source) with cubed melon (carbohydrate source)
Peanut butter (protein and fat source) on whole wheat crackers (carbohydrate source) or a sliced apple (carbohydrate source)
Low fat Greek yogurt (protein and fat source) with high fiber cereal (carbohydrate source) sprinkled in
Mixed berries (carbohydrate source) with sliced almonds (protein and fat source)
The bottom line:
Snacking improves overall nutrition status, energy levels and concentration, and helps you eat less!
The ideal snack should be about 150 calories (depending on your individual needs) and composed of a carbohydrate, protein, and healthy fat!
Weight loss occurs when we consume fewer calories than our body is using, but eating too few calories can weight gain and/or an inability to lose weight. Deny your body the fuel it needs, and it will turn to your muscles instead of stored fat to find energy. This causes weight loss but it is loss of muscle, not fat.
If you are not eating enough calories to fuel your body, it will switch into “starvation mode” where it is trying to preserve everything you are eating. You may notice an increased appetite and an inability to feel full or you may experience intense sugar cravings and uncontrollable eating.
Your body needs approximately 1200 calories per day just to stay alive. Consuming fewer than 1200 calories will inhibit weight loss, and is considered unsafe. This level of calorie consumption can lead to serious health risks and complications.
To lose weight and keep it off, it is best to talk with a nutritionist who can advise you how many calories you should consume for weight loss. (I have found that for most women to lose weight they typically need to consume at least 1400-1600 calories, more if they are exercising. Men need about 1800 calories and more if they are exercising). Once you know how many calories you need, you should plan your meals and snacks so that you are eating every 3 hours. Start every day with a healthy breakfast and then eat small frequent meals every 3 hours. You also want to drink plenty of water during the day to stay hydrated and prevent sugar cravings.
Tip: If you are consuming too few calories, gradually increase your caloric intake until you are at a healthy level. Ideally every snack and meal should be composed of a protein and carbohydrate source. This combination will help you feel full longer as your body absorbs the food at a slower rate. This translates to you eating less calories and losing weight!