You have probably heard that “Breakfast is the most important meal of the day.” Yet, many people still start the day without it! Here are just a few of the benefits of breakfast: Weight Control: Skipping meals can slow ones metabolize and promote fat storage. Breakfast skipping has actually been linked to higher obesity rates. Eating a healthy breakfast can decrease snacking later in the day and help keep portions smaller at lunch and dinner. Academic improvement: There have been several studies that ha...

Snacking can be part of a healthy diet; however, not all snacks are created equal! A planned snack can fit well into your daily routine without expanding your waistline and will often prevent us from overeating at meal time. For example, if you eat lunch at 11am and don't eat dinner until 7pm, that's a long time to go without eating! So, plan a healthy snack around 3pm to hold you over. Try and keep snacks around 100 calories so that you are not increasing your total daily calories. The ideas below comb...

USDA recently released "My Plate" which gives us a visible reminder of the basics of healthy eating and portion control. It emphasizes a decrease in consumption of high fat and sugar beverages while choosing water and other low cal drinks instead. It also encourages a healthy balanced diet with an increase in complex carbohydrates and fiber. We should all go back to the basics and make sure we are consuming high quality protein, complex carbohydrates, and low calorie, low fat beverages. You can find mor...

The weather is sunny and warm and it is the perfect time to get outside with friends and family for a meal. The act of eating outside can be traced back as far as the 14th century and is still a large part of many household traditions when the weather gets warm. These gatherings are often pot-luck and just like eating out at a restaurant, it can be difficult to know what you're eating when you don't prepare it yourself.  You can still enjoy the food and the fun with these simple strategies for eati...

Who doesn't love going to the County Fair each summer? It's a favorite pastime for many. However, when it comes to the food, the fair can sabotage your healthy eating efforts. With a little bit of planning, this year's fair experience can help your health stay on track! Let's be honest, it's unrealistic to expect yourself to not eat or drink anything at the fair. However, certain foods are better choices than others. Most foods at the fair are not going to have a food label for you to check the calories...

Feeling hungry? Try fluids first. Often, we confuse hunger for thirst. Try drinking plenty of water throughout the day to maintain hydration and prevent overeating. We recommend 64 ounces a day. Also, hot tea can be a satisfying treat after dinner to curb late night snacking.

As the holiday season approaches, we face a challenging time for many people who are trying to lose weight. It can be difficult when we are inundated by Christmas goodies, holiday cocktails, and limited time to exercise. However, your weight doesn't have to suffer; A little planning and discipline can really pay off. Make it your goal to hold steady (or even lose weight) during this holiday season! Here are some goals for holiday parties and family meals: Always bring a healthy dish to share with the gr...

Do you drink soda, juice, sweet tea, or other sweetened beverages? Based on national statistics, about 50% of Americans consume sugary drinks on a regular basis. The National Health and Nutrition Examination Survey found that people who consume sugary beverages - including energy drinks, fruit drinks or juices, sweetened "waters", etc - consumed an extra 200 to 600 calories per day! If you are trying to slim down, examining your beverage choices is one of easiest options. Substituting water (or other l...

It takes our brain as much as 10 minutes to process fullness and satiety. Therefore, when we "shove" food into our mouth without taking a moment to breathe, it can cause us to overeat. Eating fast also prevents us from being able to really enjoy the meal and its flavors. Start practicing the act of slowing down at mealtimes. Several behavioral modifications that will slow you down include: Using a kitchen timer at your meal, using small (baby) utensils, and getting rid of all distractions during meal t...

Make small changes to your diet instead of one huge leap! Changing everything at once usually leads to feelings of deprivation and/or cheating. It might even cause you to give up. Make small changes, like eliminating sweetened beverages, adding salad to your meal, or choosing to order a small instead of a large. All of these small changes can make a huge difference and lead to even more healthy changes.

Do you ever find yourself looking at the clock at 5:00 and realizing you have nothing planned for dinner, much less started? With the fast pace of our society, more and more families find it difficult to eat a healthy meal together in the evening. Try these tips to take some of the stress off and still eat healthy meals that are convenient, too! Dust off the crockpot! The crockpot is a great way to use your time wisely...it cooks while you work. Assemble everything in the crockpot the night before, stor...

We have approached the fall and winter months. This means cold weather, holiday parties, and LOTS of food and beverages. But, this time of year doesn't have to derail your eating plan. It is important to stay focused on your long term goals; here are some suggestions for being successful: Plan ahead and bring your own "healthy" food to holiday parties and get-togethers Purchase a gym membership during the cold months so that you can continue to exercise and de-stress during the holidays Keep a food jou...

With cooler temperatures upon us, many folks are taking extra precautions to prevent winter colds and the flu from invading their households. But what about taking precautions to prevent food born illnesses with work holiday parties and family gatherings? Here are a few tips to avoid preventable food born illness and still enjoy yummy food over the holidays! I know it's tempting, but don't taste the cookie dough until it has been cooked! Wash your hands frequently...especially when handling raw meat and...

Thanksgiving is almost upon us! We are at the beginning of the busiest holiday season of the year, and many of us are writing out menus and grocery lists to get ready for the gathering of family and friends. Eating healthy through the holidays doesn't have to be a daunting task. A few small changes can make a difference! Don't skip breakfast! Eating a healthy breakfast with protein and fiber can help you to eat less later on. Make a new family tradition to get some activity in before Tom comes out of th...

Vitamin D has become a hot topic in the medical community in recent years. It is well documented that vitamin D deficiency can cause rickets in children and osteomalacia (bone softening) in adults. Vitamin D has been supplemented with Calcium to optimize absorption and prevent deficiencies. However, there is new research touting the benefits of adequate vitamin D levels. Recent studies have shown that vitamin D supplementation can lower your risk of autoimmune illnesses, hypertension, osteoporosis, neur...