Most of the time, there are plenty of healthier options on restaurant menus, so being on the go does not mean that you have to let your goals go too.  Look for meals that are high in lean protein and veggies such as a salad with roasted chicken and vegetables on top.  If your selection usually comes with a Continue Reading

Stop Mindless Eating  People who eat lunch in front of their computers consume an average of 125 additional calories in afternoon snacks than those who dine without distractions, according to research conducted in the United Kingdom. Peter Rogers, co-author of the study, confirms that multi-tasking during meals might interfere with the brain’s ability to remember Continue Reading

Eating a lean protein with your meal is the best way to keep you satiated longer with the fewest calories.  We have to tackle two questions before you can implement this habit, first, what is a lean protein, and second, how much of that protein should I eat? Examples of lean protein: PoultryChickenTurkeyEggs Egg whites Continue Reading

Nutrition Coaching tip for this week is… Eat at least 5 servings of veggies each day. For the next week, you’re going to focus exclusively on this habit. Your job is to log in your compliance report whether you did it or not. See below for the compliance form. Eating five servings of veggies is Continue Reading

Try a new vegetable this winter! For too many people, vegetables mean nothing more than lettuce, potatoes, onions and canned tomatoes. The more variety you have in your vegetable arsenal, the greater variety of nutrients you’ll consume. Your meals will also be more interesting and hopefully more tasty! This winter, if you spot a never-before-eaten Continue Reading

Starchy side dishes like bread, pasta or rice can become ingrained into our dinner routine, and can undermine our efforts for weight loss.  A simple swap like replacing starchy side dishes with beans or lentils can lead us down the road to smaller waistlines and better health.  That’s because higher protein and higher unsaturated fats Continue Reading

Trying to lose weight? I know this sounds so simple but sometimes simple solutions can work well! Many people believe that drinking water helps them eat less. Brenda Davy has evidence that it works. The associate professor of nutrition at Virginia Tech assigned 48 overweight men and women aged 55 to 75 to eat a low Continue Reading

Mango and Black Bean Salad 1. Cut one mango into small cubes. 2. Chop 1/4 to 1/2 red onion, depending on your taste 3. Chop 1/2 green or red pepper 4. Rinse and drain 1 can of black beans and 1 can of whole kernel corn 5. Combine and serve with oil/balsamic dressing, on a Continue Reading