Maintaining Weight Loss Is Up to You.


We may think, if only we can just discover the “right” combination of foods, we’ll magically lose weight or maintain what we’ve already lost. The only way to lose weight is less calories in, then what you expend. Period. And the best way to maintain your weight loss is through exercise.

“Exercise is very, very important for maintaining lost weight, and people who are not physically active are more likely to gain their weight back,” says Michael Jensen MD at the Mayo Clinic.

A calorie is a calorie, which means as far as quantity they are all the same, but as far as quality, they are quite different. If you choose more nutritious foods, you can fill up on fewer calories, which help to maintain weight loss. The healthier your food choices the more your body benefits.

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How else do we maintain our weight loss? 

  • Exercise at least an hour, almost everyday.
  • Make sure your workout is not an excuse to eat more calories. Maintain a healthful diet and incorporate regular exercise to keep your weight stable.
  • Don’t overdo exercise, if it wears you out then you might miss your regular activities, which follow your workout. This means you could burn less calories over that day and may even burn less calories than you ingest leading to weight gain.
  • Focus your thoughts on winning and changing the relationship you have to diet and exercise. Positive thoughts, rewards, definitely help you over months, to make new habits.
  • Change up your workout. Cross train, use heavier dumbbells, or bring some other form of resistance training into your workout (if you are only doing aerobic training).
  • Weigh yourself regularly. It’s the best way to catch any possible weight gain before it goes out of control.
  • Drink a lot of water.

If you can practice most of these tips, you will have a much easier time of maintaining your weight loss. For help with incorporating exercise daily, please feel free send me an email

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A Quick, Easy, and Healthy Dinner





  • 4 (6-ounce) fresh or frozen sustainable salmon fillets (such as wild Alaskan)
  • 3/4 teaspoon kosher salt, divided
  • Cooking spray
  • 1/3 cup chopped bottled roasted red bell peppers, rinsed and drained
  • 1 tablespoon tomato paste
  • 1 teaspoon extra-virgin olive oil
  • 7 whole blanched almonds
  • 1 garlic clove


1. Heat grill pan over medium-high heat. Sprinkle fish evenly with 1/2 teaspoon salt. Coat pan with cooking spray. Arrange fish in pan; cook for 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

2. While the fish cooks, combine remaining 1/4 teaspoon salt, bell peppers, and remaining ingredients in a blender or food processor, and process until smooth. Serve pesto over fish.

3. Sustainable Choice: Look for salmon that’s labeled “wild Alaskan,” and you can be sure that you’re getting a sustainable option.

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Lentil Cabbage Soup Recipe

Lentil Cabbage Soup

Makes: 8 cups
Difficulty: Easy
Prep Time: 5 minutes
Cook Time: at least 45 minutes
Ready in: 50 minutes

Lentil soup

  • 1 cup lentils, dry
  • 2 carrots, diced
  • 2 ribs of celery, diced
  • 1/2 head of cabbage, sliced into 1 inch chunks
  • 1/2 onion, diced
  • 4 cloves garlic, minced
  • 4 cups vegetable broth
  • 2 cups water
  • 1 tbsp. olive oil
  • 1 tbsp. basil
  • 1 tbsp. oregano
  • salt and pepper to taste

Directions: In a large pot, heat 1 tbsp. olive oil over medium high heat and add 1/2 diced onion and 4 cloves minced garlic. Stir frequently to avoid burning. After 1-2 minutes have passed, add your 2 ribs diced celery and 2 diced carrots and cook for an addition 3-4 minutes. Once the onion is tender and/or translucent, add your 1 cup dry lentils

, 4 cups vegetable broth, and 2 cups water. While the soup is coming to a boil, slice your 1/2 head of green cabbage into bite sized chunks and add to the pot. Add your remaining ingredients – 1 tbsp. basil, 1 tbsp. oregano, and salt and pepper to taste. Bring to a boil, lower heat, and simmer for about 30-40 minutes, or until the cabbage is tender.

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Re-Shape your Plate

Regular exercise combined with proper nutrition is very important to reach healthy lifestyle goals. From now through the month of March, National Nutrition Month® is a great opportunity to become more aware of how much is consumed. The Academy of Nutrition and Dietetics has developed this annual campaign to provide the public with nutrition education and information. The focus is placed on the importance of making informed food choices while developing sound eating and physical activity habits.

Taking the food pyramid and translating it into what goes onto your plate is what Get Your Plate in Shape is all about. It is designed to help teach people about healthy servings. How much is too much? The National Institute of Diabetes and Digestive and Kidney Diseases defines the differences between portion and servings, “A ‘portion’ is how much food you choose to eat at one time, whether in a restaurant, from a package, or in your own kitchen. A “serving” size is the amount of food listed on a product’s Nutrition Facts. Sometimes, the portion size and serving size match; sometimes they do not. Keep in mind that the serving size on the Nutrition Facts is not a recommended amount of food to eat. It is a quick way of letting you know the calories and nutrients in a certain amount of food.”

Take into account the following tips to help visualize portion sizes:

Serving Sizes Everyday Objects

¼ cup of raisins or nuts one egg or a golf ball

1 cup of cereal a fist

½ cup of cooked rice, pasta, or potato ½ baseball

1 medium fruit a baseball

2 Tablespoons of peanut butter a ping-pong ball

3 oz meat or chicken deck of cardspastedGraphic.pdf

Over the course of day, consider eating foods from each food group: vegetables, grains, protein, fruits, and dairies. Half of your plate should consist of vegetables and fruits. Have fun with all that Mother Nature has to offer choosing from dark green, red, and orange vegetables. Fresh and in season are always best, but frozen or canned vegetables and fruits are a great option during the rest of the year. When purchasing the latter make sure that select “reduced sodium” or “no-salt-added” canned vegetables. Similarly when purchasing canned fruits make certain that they are packaged in water or 100% juice.

The other half of your plate should be divided between grains and protein. Consider 100% whole-grains when eating breads, cereals, crackers, pasta, and brown rice. The protein portion should include any of the following each week:  seafood, nuts and beans, lean meat, poultry, and eggs. Dairy is not on this healthy plate but rather on the side. Think about low-fat milk, yogurt and cheese to fill up this side serving.

Eating balanced meals is key to keeping fit, but exercise is equally important. Make sure to get some type of regular exercise daily and you will be on your way to a healthier lifestyle.

Which is your favorite vegetable?

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Fueling Your Diet With Fiber

If you’ve been looking for a way towards a high octane diet, you’ll find fiber to be exactly what you need.  Even though research has shown fiber to be powerful, many people aren’t taking this nutrient seriously. To help you fuel your health with fiber, here are 9 facts to help.

1.  Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease.  High fiber helps the body to eliminate cholesterol by binding it in the digestive tract.  For thousands of years, fiber has been used to stop constipation.

2.  Fiber can actually help with over-eating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer.

3.  Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.  Prepackaged and fast-food offers will not supply you with enough fiber to stay healthy.

4.  Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest.  The best sources are whole grains and concentrated grain products.

5.  Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber.  Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast cereals.

6.  More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water.  With your diet of fiber, you’ll need eight or more glasses of water every day.

7.  Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking the fiber out, as it stays.  The fiber found in fruits and vegetables aren’t just in the skin or in the peel.

8.  You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body’s absorption of other key minerals.

9.  Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think so, getting the amount of fiber you need isn’t very hard to do.  All you have to do is eat the right foods and you’ll be well on your way to a fiber rich lifestyle.

As one of the key ingredients to healthy eating, fiber is something you don’t want to skip.

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The good news is, one meal is not going to ruin you if you eat sensibly and exercise regularly the rest of the time and get back to your routine, experts say. You need to eat 3,500 calories to gain one pound of body fat, so it’s unlikely that a single overindulgence will show up on the scale, experts say.  “We call these ‘taking time-outs,’ and we all take them,” says Rebecca S. Reeves, DrPH, RD, assistant professor at Baylor College of Medicine in Houston. “No one is perfect in their eating habits. What we have to learn is that we are giving ourselves permission to do this, and as soon as it’s over, we should go back to the eating plan we normally follow. This does not give us permission to continue to overeat and binge.”  The problem is, overeating is not a one-time affair for most Americans, says cardiologist Allen Dollar, MD, chief of cardiology at Grady Memorial Hospital and assistant professor of medicine at Emory University School of Medicine in Atlanta.  “Most people overeat somewhere between 500 and 1,500 calories every single day,” Dollar says. “If they don’t consciously think about their dietary intake every day, they will be overweight.”

Resume Sensible Eating:

You may be tempted to compensate for the extra calories by skipping meals the next day. But skipping breakfast or lunch will only leave you hungry and at risk for pigging out later.  Salge Blake recommends cutting back throughout the day with a series of small meals packed with fiber-rich fruits and vegetables:

  • Wait until you’re hungry. Then have a light breakfast such as a bowl of low-fat yogurt and berries.
  • Mid-morning snack: A piece of fruit and an ounce of low-fat cheese
  • Lunch: A big salad with lean protein such as fish or chicken, or a whole-wheat pita pocket with lettuce and tuna or turkey
  • Afternoon snack: A cup of vegetable soup and an orange
  • Dinner: A piece of fish and plenty of vegetables

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