The Latin American Diet

Photo: State Library and Archives of Florida

I have some firsthand experience with Latin America, but if you are Latin American and have different traditions, please share in the comments section. I do not mean to over-generalize, as I know that no one wants to be stereotyped. Here are some healthy eating habits that I have seen.

1. Lots of fresh fruit and fresh-squeezed fruit juices. You may be surprised at the fresh juices because they include much more than OJ, and they are prepared and served fresh! Some varieties I have loved are cantaloupe, watermelon, blackberry, pineapple, and mango. The juice ingredients are fruit (often including the skin) and maybe a little extra water/ice or occasionally a touch of sugar. Freshly cut fruit of any sort is frequently served with dessert.

2. Rarely serve cooked vegetables but salads instead. Once I brought a green bean casserole and a broccoli casserole to a potluck at church (a Hispanic church), and they were not touched. So my poor husband who does not like broccoli had to eat broccoli casserole the entire next week. And the salads are frequently served without salad dressing! All that is needed for flavor is freshly squeezed lime and a touch of salt/pepper.

3. A variety of beans, served as a side, in a soup or cooked into other foods. Legumes are a perfect source of protein, calcium, fiber and iron. See link below for more health benefits of beans.

4. Uncommon to find creamy/milk-based sauces. Instead, meats are grilled or cooked with fresh vegetables.

5. Freshly prepared hot sauces. All it takes is roasting the peppers, then blending them.

6. Soups made with clear broth rather than cream-based and served with fresh lime. Try adding lime to your next chicken noodle soup and you will never turn back. You may not know that most Mexican restaurants (at least here in the South) serve an amazing chicken soup (usually includes pico de gallo, avocado, rice, chicken breast and lime).

7. Avocado! Frequently it is simply sliced and served with the side dishes. Of course, guacamole with fresh cilantro is the perfect addition to any Tex-Mex dish.


Additional Info:

After-40 Nutrition: The Surprising Health Benefits of Beans, from DoctorOz.com:
http://www.doctoroz.com/videos/after-40-nutrition-surprising-health-benefits-beans

Top 10 Reasons To Eat More Fruit

Photo: Wickerfurniture

10. Fruit is easy to take to-go. Whether it is an apple, banana, or smoothie, you can easily take fruit with you for a healthy snack or small meal. For women, it can fit into your purse. Men can fit it into your jacket pocket. It is the ideal mid-morning or mid-afternoon snack. Or it can serve as your dessert after lunch. So the next time you are headed out for the day, be sure to take a piece of fruit with you! That will get you one serving closer to your daily recommended 5!

9. Fruit is a cost-effective snack. Healthy food can be expensive in general, but a piece of fruit is cheaper than a bag of chips from the vending machine. If you buy fruit that is in season, it is very reasonably priced! A 3-lb bag of apples costs about the same as a large bag of potato chips. Several times recently I have found pears for $1.50 per pound and strawberries for $2 per pound (at Publix, my grocer of choice for fresh produce). And, of course, bananas are always the cheapest and are rarely sold for more than 75 cents per pound. So on your next trip grocery trip, spend your snack bucks in the fresh produce section! Or consider dried fruits as another good alternative to chips, cookies or candy bars.

8. Fruit is perfect for dipping. There is no better snack than a fruit tray with dip, whether chocolate, caramel,  or cream cheese. This makes it ideal for parties or served with any meal. If you have surprise guests and you don't have dessert in the house, just cut up some fresh fruit and plate it with some yogurt as a dip. It is ideal for kids of all ages. Young children especially love fruit and dipping their foods, so teach them proper eating habits at that age. I continue to practice the good eating habits that my mom passed on when I was young!

7. Fruit can satisfy your sweet tooth. If you are like me, you might look for something cool and sweet at night to satisfy a craving. So why not munch on strawberries or grapes instead of chocolate, cookies or ice cream? Save the calories and boost your health while still enjoying something sweet and delicious. Try replacing your candy jar with a bowl of fresh berries on your kitchen counter. There is no guilt in grabbing a couple of grapes every time you pass by.

6. Fruit is the perfect complement to a warm, sunny day. What is a July 4th cookout without watermelon? When your kids come in from playing outside, serve them grapes or orange slices. After doing yardwork or jogging outdoors, munch on some cherries. Pack an apple in your picnic lunch basket. Fruit is cool and refreshing because it is full of water, which will help to keep you hydrated. A fresh fruit smoothie is a perfect alternative to a high-calorie milkshake.

5. Fruit helps to prevent future disease. Blueberries can help to prevent Alzheimer's Disease. Healthy eating can prevent heart disease and stroke. Good eating habits should begin at a young age and continue throughout your lifetime in order to maximize your health and minimize future medical issues.

4. Fruit helps you to lose weight. It is a low-calorie food, so it is the perfect snack for those who are dieting. If you want to lose weight, try replacing all sweet snacks with fruits. If you are really rushed for time in the mornings, cut up your fruit the night before and pack it in a tupperware to eat with breakfast or as a snack. If you do not have 1-2 servings for breakfast and lunch, it will be nearly impossible to consume your recommended 5 per day.

3. Fruit is full of vitamins and minerals. It is one of the best ways to increase your vitamin intake without taking a vitamin supplement. And the best way to benefit from vitamins is naturally, from your foods. Whether you need to boost your immunity, eyesight, bone/joint health, heart or mind, fruit will give you the vitamins needed for your body to function optimally.

2. Fruit is full of fiber and water, which maintains a healthy digestive system. While 100% juice has vitamins, fresh fruit is healthier because you eat all of the good parts of the fruit, especially the fiber/pulp and skin. Without sufficient fiber in your diet, you will continually look for products to improve your regularity. So do it the natural way with plenty of fresh fruit!

1. Fruit helps to fight cancer in your present and future. It is stocked full of antioxidants, which fight free radicals that enter your body through the environment and bad foods/chemicals. There are many anticarcinogenic foods, but none ranks higher than fruit. So if you want to have a healthier future, start by eating healthy now. 20 or 30 years from now may be too late to prevent cancer in your body.

Asian Grilled Salmon on the Food Network

Asian Grilled Salmon on the Food Network

If you like fresh salmon fillets, this is a simple recipe with only 5 ingredients!

Are Salads Overrated For Weight Loss?

I have recently talked to a lot of people who are trying to lose weight, who have lost weight, and even a few non-pregnant ones who have gained weight. There are a few common factors among those who have succeeded at losing weight: exercise and consistent diet changes. Eating only salads is not on that list, but out of my own experience (25 lb. weight gain in college and 25 lb. weight loss afterward), they are not overrated, and here are a few reasons why I like them so much!

Why salads are a good component of your weight loss program:
1. They taste good (depending on your toppings).
2. There are a ton of varieties, so your tastebuds will not get bored.
3. They are full of vegetables, which are high in nutrients, water and fiber yet low in calories.
4. You can easily add protein to give a complete meal (nuts, eggs, cheese, meat, legumes, etc).
5. The salad dressing aisle is full of salad toppings for additional flavor and crunch.
6. You will always find new and tasty salad recipes on Food Network.
7. They are a perfect opportunity for olives, artichoke hearts, heart of palm, sunflower seeds, dried fruit or even cooked vegetables.

Downfalls of salads:
1. Too much salad dressing can add excessive amounts of fat and calories to your diet.
2. Not enough vegetables. Some salads have just a little lettuce and the other toppings are all high-calorie, such as crispy chicken, bacon, cheese, etc.
3. You may get hungry quickly, if it is a low-calorie salad.
4. They usually take longer to eat than a sandwich, which is difficult if you are on the run.
5. They must be eaten fresh for best results.
6. Beware of bugs. I once ate a salad and when it was almost done, I found a dead fly in it. I have even heard of people finding a moth or bigger insect among the salad leaves.
7. Iceberg lettuce is not very nutritious, compared to dark, green leafy options.

Guaranteed ways to lose weight:
1. Cut out all sodas and sugar-filled drinks. Replace with water.
2. Cut out all desserts.
3. Decrease all portion sizes.
4. Decrease or eliminate fried foods.
5. Exercise daily, including cardio and strength training (especially intervals and high-intensity training).
6. Eat breakfast early, and stop eating late at night.

The most important part of your weight loss program is to know your weak areas and take specific steps to change those bad habits. If not, you will be on a weight loss program your whole life. Your weaknesses are different from everyone else's, so find what is most effective for you. It may mean eliminating all desserts or eating a salad a day or increasing gym time or joining Jenny Craig. I have yet to see a truly motivated weight-loss candidate that has not succeeded. True motivation requires ACTION!!!

Protein Bars: Are They Really That Good For You?

The other day as I was leaving the gym, my 3-year-old spotted a box of free goodies on the front desk, so he ran straight to it to, somehow knowing the ingredients included chocolate. They were chocolate mint "Builder's" protein bars. Having never tasted a protein bar before, I was curious to try it and was sure to steal a bite from each of my toddlers. To my surprise, it looked and tasted like a chocolate bar. Had I eaten it without seeing the wrapper, I would have assumed it was some form of candy. Only later did I look at the ingredients and nutrition info to see if it was healthy at all.

You would assume protein bars are healthy, right? While they are packed full of protein and vitamins, I would not consider them healthy for most of us, and here is why. The biggest rules of healthy eating are to eat fresh and lean: fresh fruits and vegetables, lean meats, lean dairy, and whole grains with minimal sweets and fats. The only things from this list that fill protein bars are sweets and fats. Processed foods are full of preservatives and a ton of questionable ingredients that you have never heard of. So if you are new to eating and cooking fresh, the first step is to shop around the perimeter of the grocery store (fresh breads, fresh produce, fresh meats, fresh dairy). A strict, fresh diet would exclude all processed foods and pre-made frozen meals. So, unfortunately for chocolate-lovers, protein bars should probably not be a regular part of your diet. Instead, get your protein from lean meats, legumes, nuts and dairy. And get your vitamins and minerals from a fiber-filled, balanced diet.

There are a few groups of people that could likely benefit from regularly indulging in protein bars. These tasty  bars could be a decent meal replacement for those who are extremely busy. They provide protein, vitamins, calories and fat to hold you over until your next meal. Protein bars also may be a good addition to the diet of someone who is calorie-deficient, such as an elderly person who does not eat well. Obviously hard-core athletes could benefit from the extra protein and calories. Athletes trying to gain weight might want to add protein bars to their high-calorie diets.

In many ways, a protein bar is similar to an "Ensure" shake or a "Slim Fast" shake if it is used as a meal supplement or replacement. But if you are using meal replacements (such as a protein bar or protein shake) to lose weight, you may need to consider which weight loss program will be most effective long-term. I would argue that a healthy, balanced diet and regular exercise will more likely help you to lose weight and keep it off than eating a protein bar every day for lunch. Likely you may enjoy the taste of a protein bar as I did, but I recommend you spend your grocery money on salmon and avocados.

Losing Weight By Eating More

If you are overweight but you do not eat very often, that may be part of your weight problem. Here are some helpful tips to help you eat more and still lose weight.

1. Do not skip breakfast. Eat a healthy breakfast very soon after waking up. Some ideas are 1 serving of whole grain cereal with 1/2 cup of skim milk, 1 slice of whole wheat toast with peanut butter and 1 cup of skim milk, 1 granola bar with 1 banana, or cottage cheese with peaches.

2. Do not go all day without eating. Likely you will overeat in the evening, which is the worst time to do so.

3. Eat something small every 2-3 hours, such as a piece of fruit, a serving of nuts, yogurt, etc.

4. If you eat little volume of food, be sure whatever you do eat is healthy. You need 5 servings of fruits/vegetables every day. Protein and dairy are also important.

5. If you are going to eat more volume of food and still lose weight, you must minimize sweets, junk food and fast food.

6. If you already eat well and still need to lose weight, you must exercise more. Your minimum should be 45 minutes per day, 6-7x/week. The more you exercise daily, the more you will lose (weight, inches and clothing sizes).

7. Change your daily routine to eat breakfast early and to exercise in the morning. You will lose more weight if you wake up early and go to bed early. For example, eat breakfast at 7 am instead of 10 am, and eat supper at 6 pm instead of 9 pm.

Buying and Cooking Fresh, Healthy Meals

Components of a Healthy Meal:
A healthy meal includes all of the food groups. Protein, fruits or veggies, healthy starch, dairy (may be optional). When planning your next meal, start with a basic menu of 3-4 items (only 1 of which is a starch).

Healthy Meal #1: Chicken, rice, and green beans.
At the grocery store, select lean cuts of fresh chicken (breast is leanest), brown rice and fresh or frozen green beans. Next, use fresh ingredients to cook the menu items. For example, slice onions, green peppers and tomatoes to cook with the chicken or as a salsa. Cook your rice with tomato sauce and diced vegetables, and steam your green beans with fresh, chopped garlic. So for the same price as chicken nuggets, Rice a Roni and canned green beans, you have a healthy, fresh meal!

Healthy Meal #2: Spaghetti, meat sauce, tossed salad. (Skip the garlic bread).
Choose healthy pasta, such as whole wheat or veggie. Select a lean meat, such as 90% lean sirloin, ground chicken or ground turkey breast. Choose dark, green leafy veggies and a variety of colored veggies for your salad.  Consider making your own pasta sauce from canned or fresh tomatoes (it is really easy). Add diced onions when cooking your ground meat. Add diced vegetables to your pasta sauce (green peppers, mushrooms, carrots, onions, chopped spinach, etc). You can even make your own salad dressing (olive oil and vinegar with Italian seasoning or fresh squeezed lemon juice with sea salt and fresh cracked black pepper). Not only is it this option healthier, but it tastes better too!

Healthy Meal #3: Quesadillas and guacamole salad.
Select your protein for the quesadilla, such as chicken breast or beans (black, pinto). Choose whole wheat tortillas and shredded cheese of choice. Cook the chicken in salsa to add liquid and flavor. Saute mixed veggies to add to the quesadilla (zuchini, onions, mushrooms, carrots, peppers, etc). These can also quickly cook in the oven at 450 degrees with a little olive oil and seasoning (it saves you from standing by the stove). With all the other ingredients, you will not need as much cheese inside the quesadilla. Make your guac salad with onions, tomatoes, peppers, cilantro, fresh lime, etc. If you use beans and cook the veggies ahead, you can throw the meal together in minutes! It is delicious and filling!

Keep a variety of fresh fruits and veggies in your refrigerator so that you can easily add them to your menu. Healthy dairy items are also great, fresh ingredients to add to any meal, such as low fat sour cream, plain yogurt, etc.

Eating fresh does not have to be more expensive; it just takes a little planning. Your family will love it! And so will your body!

Practical Tips To Avoid Overeating

1. Try to avoid eating by yourself. Most of us do not binge in front of other people in fear of embarrassment.

2. Chew sugar-free gum. It keeps your mouth occupied without inhaling calories.

3. Keep yourself busy, and spend less time watching TV. When was the last time you watched TV without munching?

4. Drink more water than you think you should. If you feel like eating for no reason, then drink a glass of water.

5. Eat more fruits and veggies. If you want to eat more, then eat what has the least calories and the most nutrients! For example, you finished your supper (1 meat, 1 vegetable and 1 healthy starch), but you want something else. So have another serving of the vegetable.

6. Icy Pops. I lived on these in grad school (when I lost 20-25 pounds). If you tend to snack a lot, then this is one of the lowest calorie snacks I can think of. You could eat 10 of them and not feel guilty.

7. Keep your weakness foods out of the house! Whether it is chips, ice cream, candy or donuts, DO NOT KEEP THEM IN YOUR HOME! Do not flirt with temptation; chocolate wins every time. If you have a craving, go out for dessert and order 1 serving (small or kids size).

8. Eat slowly at mealtimes. Try to finish your meal when everyone else does. Otherwise, you may want to go back for seconds.

9. Stick to an eating schedule of 3 small meals and 2-3 small snacks per day. Try not to eat unless it is one of these times.

10. Exercise more. It will motivate you to eat well. What is the point of working out so hard if you are going to consume the same or more calories that you just burned?

11. Keep healthy options at hand. Be sure you always have fresh fruits, nuts, healthy granola bars, yogurt, etc. in your refrigerator/pantry. Take a healthy snack wherever you go so you are prepared for your between-mealtimes snack.

12. Avoid staying up too late. Late-night snacking is detrimental to your weight loss goals.

Top 10 Healthy Eating Components

If you are trying to lose weight, there are several components of eating that must be modified. Now is the time to learn them, so the good habits will last long after your weight loss is complete.


1. Healthy drinking. This means avoiding sugar-filled drinks most of the time. On occasion, indulge yourself in your favorite soda or latte, but in general drink mostly water. Skim milk, plain coffee and unsweet tea are fine. 1 serving of 100% juice is fine to have once per day. The more water you drink, the fewer calories you will likely eat/drink.

2. Healthy grains. You cannot avoid carbs for the rest of your life, so find the healthy ones! 100% whole wheat bread, whole wheat pasta, brown rice, oats, etc. are the best options. Don't be fooled when you see "whole grain" on the box; check the ingredients. Be prepared; healthy grains typically cost more than the bleached versions.

3. Healthy meats. Start the habit of eating less beef/pork and more chicken/turkey/fish. Vegetarian foods are also great choices for protein. Skinless, boneless chicken breasts are easy to cook in a variety of ways. Fish also can be quickly seasoned and broiled. Simply move your meat from the freezer to the refrigerator the night before you plan to cook it, so it will be thawed and ready to prepare for supper.

4. Fruits/vegetables. Eat a variety of these very frequently. Try to have at least 2-3 fruits and 2-3 vegetables each day. Count up your servings so that you have at least 5 every day! Fresh salads and soups are great options for variety. Also, consider using vegetables or tomato sauces with your meats and/or healthy carbs.

5. Healthy dairy. Dairy is an important part of your diet, so choose low-fat varieties when possible. Do not avoid fat altogether, but make changes where you can (for example: light sour cream).

6. Desserts. Try to replace desserts with healthier options like yogurt, fruit or jello. But indulge yourself in a serving of your favorite dessert on occasion.

7. Snacks. Try to replace junk food snacks with things like granola bars, nuts, whole grain crackers (Triscuits), fresh veggies, etc.

8. Fats/oils. Minimize the use of butter; replace it with olive oil. Avoid fried foods and using bacon fat or other animal fats for cooking.

9. Eating out. Do it less if you can or choose healthy options. Avoid fast food and fried foods. Be careful of your portion sizes. Skip the appetizer or dessert. Order a side salad.

10. Processed food. Minimize pre-prepared, pre-processed foods and frozen meals if possible. They are full of salt and preservatives. Plain, frozen vegetables are fine to cook with because they do not usually have any added salt.

The Difference Between A Diet And A Healthy Lifestyle

Most diets work (at least temporarily) if you stick to them. But why don't they work in the long run? Because they are unrealistic! Eating no carbs or no sugar or counting every calorie is not something most of us can do for a lifetime. It is tempting to do a crash diet because the results are faster. You may actually lose 10 lbs in 1 week. But years from now, which weight loss technique will put you at your target weight and keep you there?

A healthy lifestyle "diet" is the best way to lose weight and to maintain the weight loss. It is not really a diet at all but a modification of your eating, exercising, activity levels and thinking.

Eating is obviously the first thing that changes with a healthier lifestyle. My recommendation is to eat 6 small meals per day. Breakfast, mid-morning snack, lunch, mid-afternoon snack, supper, evening snack. This is realistic because you probably enjoy snacking and do not want to feel hungry all the time. It is easy to divide up your larger meal in order to save some of it for your next snack. For example, instead of having a sandwich, apple, and yogurt for lunch, just eat the sandwich for lunch and save the apple/yogurt for a few hours later. Other areas to modify are eliminating sodas and sugary drinks, decreasing portion sizes, drinking more water, decreasing fried foods, and the list goes on.

Exercising must be added to your life in order to have a healthier lifestyle and to lose weight. Start with 20-30 minutes per day of cardio in order to start a new habit of daily exercise! It will become a habit if you do it regularly for several weeks. Pretty soon you will add in more strenuous cardio workouts and strength training. Both cardio and strength training are key to losing weight and boosting your metabolism.

Your general activity levels must increase if you want to lose weight and keep it off. So take a look at your daily routine and see how much sitting you do. If you sit most of the day, then your lifestyle is too sedentary, and you need to add in more standing/walking activities. The sky is the limit on what you can do standing up. Almost anything you do seated can be done standing. So see what you can modify in order to be up on your feet more throughout every day!

Lastly, your thinking must change in order to improve your eating, exercising and activity levels. What has your attitude toward these been? Do you eat because you are hungry or just because it is there? Do you eat too much because you are lonely or upset? Do you watch too much TV when you know there are other things that are better for you? Why do you make excuses for not exercising? Take control of each of these areas in order to have control over your own weight!


"I can do all things through Christ who strengthens me!"  -Philippians 4:13 (NKJV)

Healthier Valentine's date ideas

1. Walk around downtown, the park, the beach or a lake.

2. Play your favorite sport together.

3. Visit your favorite museum that you have not frequented in years.

4. Dine out for sushi.

5. Eat a salmon filet at your favorite seafood restaurant.

6. For those farther north: Build a snowman together and have a snowball fight.

7. Swim or jog together.

8. Go camping, hiking or skiing.

9. Enjoy an evening of skating or bowling.

10. Try a healthy appetizer at a few different restaurants on the same block.

11. Dipped strawberries instead of a box of chocolate.

Happy Valentine's Day!

Alternatives to fast food

If you learned from yesterday's post that you should decrease your fast food intake, then you need some good alternatives! So here are some ideas:

1. Soup (preferably one with vegetables) and salad (not too much dressing)
2. Salad with grilled chicken (My favorite is from Moe's)
3. Sandwich or sub with lean meat and lettuce/tomato (don't forget the whole grain bread)
4. Chicken or veggie quesadilla
5. Sushi
6. Teriyaki chicken with brown rice and sauteed vegetables
7. Peanut butter sandwich on wheat bread, yogurt, and a banana
8. Leftovers from your healthy supper last night
9. Gyro or chicken pita, served with a side of hummus
10. Grilled chicken sandwich and a side of mixed fruit
11. Regular chili or white chili with a cornbread muffin
12. Veggie burger
13. Chicken or turkey wrap with vegetables and light dressing

Do not use the excuse that your only options are fast food. Even fast food joints have healthy options nowadays. And there are other fast options (like a deli/sandwich shop). Please comment if you want to add to the list!

LOSING WEIGHT in February

January is almost over, and so far this year you have worked hard to lose weight. But how do you keep your New Year's drive and motivation for losing weight and/or improving your health as the year continues?

1. Select a diet program that you actually enjoy. Don't do the "subway diet" if you hate sandwiches. And don't do weight watchers if you hate counting calories. Don't go vegetarian if you love meat. You get the idea. Know yourself and your strengths/weaknesses. Nutrisystem may work for you or may be the worst option for you. If you cannot leave the grocery store without your stash of junk food, then consider something like Nutrisystem because they will send all your meals/snacks to you. If you hate cooking, don't select a diet that requires cooking your own foods. There are a ton of weight loss techniques out there, so be sure to choose the right one FOR YOU! Don't choose one simply because a lot of people are doing it. If you enjoy it, you will stick with it (year-round)!

2. Select an exercise program that you actually enjoy. Be creative in selecting your choice of exercise(s)! There are endless options for exercise/sports, so find one that you like! If you cannot motivate yourself, join an exercise class or group. Is there a sport that you and your family/friends could play together? Or would it be most convenient for you to start a walking program with some co-workers during lunch? P90X or Cross Fit might be ideal for you to do at home by yourself. If you have cable/satellite, check out the exercise channels for some good challenges. Find an exercise that you enjoy, so you will continue it after January ends.

3. Select a partner to lose weight with. You must know someone who is also trying to lose weight, so join together to motivate each other! Your spouse, a friend, a co-worker, or family member can provide the accountability you need to actually stick with your improved eating and exercise habits. Losing weight is not easy, so you need all the support you can get! If you have the means, hire a personal trainer to help. We need each other, especially when we are trying to make difficult choices/changes in life. So find a partner, and get to work! Let 2012 be the year you actually fulfill your New Year's resolutions!

Overweight Excuses

This does not apply to everyone, so please do not be offended or become anorexic.

So you are OVERWEIGHT, and you have been for some time now. You may have been able to lose some weight in the past, but lately you just can't. And you wonder why. We all make excuses for why we overeat, eat the wrong foods or do not exercise. I am the first to admit that. So let's look at some common excuses for being OVERWEIGHT.

1. "I don't have time to exercise."  That is why you have not lost weight! Make time!
2. "I don't have money to join a gym."  Then exercise at home or start walking!
3. "I don't have money to eat healthy foods."  Then take money from your unhealthy food budget and allot it to your health. Chicken breast costs less per pound than most cuts of beef.
4. "I am too busy with all my children to exercise." Then exercise together with them. Teach them the importance of healthy living.
5. "I work all the time."  Then exercise during every 5-10 minute break you get.
6. "I don't know how to lose weight."  There are a ton of free resources out there. Start online or at the library.
7. "I like to eat junk food."  If you want to lose weight, you must decrease the volume of junk food you consume.
8. "I don't have time to cook."  Then buy lots of salads. They take less than 5 minutes to prepare.
9. "Diets don't work for me."  Then stop dieting and start learning about a healthy, active lifestyle.
10. "My entire family is overweight."  Then be the first to start a healthy lifestyle. Then you can teach others!
11. "I am big-boned."  Have you ever watched Biggest Loser? Even "big-boned" individuals can go from 250 lbs to 150 lbs.


It takes a lot of hard work and difficult (but healthy) choices in order to lose weight, but the first step is to stop making excuses. You CAN do it!!!

The Toddler Diet

Toddlers may not always know what it best for them, but there are some things they can teach us about healthy eating.

1. Toddlers love fruit. It does not matter which type of fruit. That is the one food they are not picky about. They eat fruit at meals and for snacks.
2. Toddlers love plain Cheerios. What a healthy choice of cereal!
3. Toddlers eat in small amounts. They eat smaller meals and have healthy snacks.
4. Toddlers eat mostly vegetarian foods. They get protein from nuts (pending the age), grains and dairy products.
5. Toddlers love yogurt and milk. Low-fat varieties are very healthy choices for adults.
6. Toddlers like plain foods, like fresh bread, string cheese and raisins. Maybe they know more than we do about processed food.
7. Toddlers are happy with 1 piece of chocolate (as long as they don't see the rest of the bag).
8. A healthy toddler meal includes a grain, a fruit, a protein, and a dairy.
9. Toddlers drink a lot (milk, watered-down juice). Many adults (especially elderly) do not drink enough and end up dehydrated.
10. Toddlers do not think about their weight. They just eat when they are hungry.

How to LOSE WEIGHT

Losing weight is not easy. If anyone tells you it is, do not believe them or follow their diet. It takes a lot of work and effort. But if you do it right, you will get the weight off and keep it off. Your whole lifestyle and mindset will change for the better. Once you start a healthy lifestyle, it will be easier to maintain. Right now, you may have some good and bad health habits. If you have mostly bad ones, you will likely see more dramatic results of changing them. There are 4 components to lose weight. If you modify one, you might see some results. But if you modify all four at once, you will see some big results! They are:  eating, drinking, exercise, and activity levels.

Healthy eating means modifying everything you eat. Think about your food choices and try to choose a healthier option. There is always a healthier option. You do not always have to choose the healthiest one, but at least take baby steps in the right direction. The more dramatic you are in your choices, the faster and greater the WEIGHT LOSS!!!

Healthy drinking means modifying everything you drink. What do you presently drink? Is there something better, healthier or with less calories? Start cutting out the ones that give you lots of calories with no nutrition. Then start working on the others (or modifying them). DRINK MORE WATER!!!

Healthy exercise means starting or increasing your workouts. This is how a lot of people get hurt, so be wise. Work up to 30 minutes, 5x/week. Then work up to 45 minutes, 5-7x/week. Then work up to 60 minutes, 5-7x/week. Be sure to do both cardio and strength training. Consider interval training. Classes like Zumba and spinning are great tools! Jogging and/or walking (fast) are also great and convenient choices.

Healthy activity level means GETTING OFF THE COUCH! Start standing more and sitting less. Start watching less TV. Stand when you are on your laptop. Look for opportunities to stand up and walk around. See every chance to get up and move as a calorie-burner. Do more housework/yardwork. Walk the dog more. Start a more active hobby. Run around with your kids (and pets) in your backyard. BE MORE ACTIVE!!!

How to be healthier this Thanksgiving

Here are some ideas about how to not consume 10,000 calories this Thanksgiving...

1. Enjoy just 1 plateful of your favorite Thanksgiving foods. Pass on the 2nd and 3rd rounds.
2. Don't get every food option just because it is there. If you do not like the food that much, don't just eat it. (example don't get turkey and ham if you really prefer turkey).
3. Choose to eat only 1 or 2 starches instead of 4 (is there one that you can live without--maybe bread?).
4. Use low or non-fat creams for cooking or condiments (light sour cream, low fat milk, margarine, fat free whipped toppping).
5. Make one of your veggies outside of a casserole (steamed green beans or corn).
6. Choose only 1 slice of pie or a couple of mini-slices.
7. Save calories by drinking water instead of soda or tea.
8. Go for a walk or play ball outside on Thanksgiving afternoon.
9. Stop eating when you are full. Do not wait an hour and then fill up again. Wait until the next mealtime.
10. Be thankful for your body/health and think of how to improve it!