Snacks As an Extension of Your Meals

Choosing a Healthier Breakfast

Parents Lead By Example

Yesterday I had the pleasant opportunity of consulting with one of my latest clients.  She is doing quite well, losing weight and feeling great.
 She told me that her family has noticed and her children are now making better choices in the foods they are eating. 
We as parents don't always think our children are listening or noticing what we do.  We are a powerful example to them and by eating in a nutritious  way we can shape their healthy future.

Give Your Scale Some Time Off

I am often asked how often should I weigh myself while losing weight?  I usually pose the question, "Did you weigh often while you were gaining?"  Most of the time the answer is no.
By concentrating on your food consumption and less on the number on the scale you will achieve a more balanced perspective.  There are so many variables that can affect weight, so its best to wait a week or more to weigh in.  The reward will be greater and less disappointing than day by day.

Avoid The Dieting Mentality

Avoid the "Dieting Mentality" with Healthy Eating

by Bernadette Lueck, Nutritionist and Diet Coach

The holidays are looming, and it's that time of year again: this is the season when many give in to the overabundance of sweets, comfort foods and alcohol, only to find themselves seriously overweight by the end of the year. But not to worry, January is the time for lofty weight loss resolutions and better health, right? And when spring and summer approach, the motivations are all the greater to "diet" and lose that unwanted weight, right? This approach to dieting can involve radical changes in our eating habits, and is often accompanied by a good deal of anxiety, personal discomfort and lots of frustration.

I, too, used to embrace these ritualistic eating habits. I rode the dieting roller coaster for several years. After a good deal of frustration, I made a conscious decision that I no longer wanted to be in the ranks of the overweight, and committed myself to finding a better way to lose my weight and get healthy. I found that weight loss is attainable through good, nutritionally sound eating and healthy living habits. (You can read my story on the "Press" page of my website, ScalingDown.net).

Adapting good eating habits and healthier living takes some time and effort, but brings vastly better quality to our lives. It not only brings weight loss, but greater energy levels, clearer thinking, healthier looks, and the confidence of knowing that you have habits that you can easily maintain your entire life.

At the core of healthy eating and living is abandoning the "diet mentality" that fails us every time. By adapting small, measurable changes to our eating habits, we will create healthier and lighter living. The key is that this transition is truly a lifestyle change. Getting off the dieting roller coaster and living a healthier, more gratifying lifestyle is within everyone's reach!

Here are five manageable tips to help you get started right now!

1. Get Moving: If you are currently not exercising, start a modest routine that you can maintain every day. Ten minutes of walking is a great first step. Start small and work toward longer periods of exercise over time.

2. Eat Your Vegetables!: Veggies are a critical part of healthy eating. They bring fiber, vitamins and volume to your diet. Fresh and frozen are best.  

3. Eat Breakfast: Studies have continually shown that non-breakfast eaters are more at risk for obesity than breakfast eaters. Smoothies are a fast and easy way to get a nutritiously sound breakfast daily.