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weight management

A secret to weight management: Honoring hunger and fullness

Breakfast meal pixabay

One of the most important things my clients work on when we begin our coaching relationship is to honor hunger and fullness. It’s one of the best ways to break away from the diet mentality. There are many examples of how this propels my clients forward in establishing a healthy relationship with food.
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Yes, you can overeat ‘good for you’ foods!

Previously I wrote about a common reason someone might hit a plateau in their weight loss efforts. This post is not about plateaus but just weight loss in general—why someone may not make the progress they feel they deserve.

Let me tell you about another client I had and not an uncommon issue I see amongst individuals doing all the right things but lamenting, “I just don’t get it. I don’t eat fast food, fried food, refined white flour, highly processed foods, etc. but I’m not losing weight. I should be losing weight eating the way I do.” Continue reading

Dinner without reservations: Average entrees are 1,128 calories—what to do?

Today’s blog was inspired and co-authored with my Bowling Green State University dietetic intern Denise Woods. It was a great collaboration!Denise Woods

Eating out shouldn’t be filled with guilt and regrets. It should be a pleasant experience. When choosing a restaurant, what do you look for—ambiance, convenience, price, taste of food, healthier options? Continue reading

Enjoy this healthier lower cal trail mix loaded with fiber and protein!

Nuts are an excellent snack. But at 200 calories per ¼ cup they can be a challenge to portion control and therefore easy to overindulge. Many a new client has told me they eat them knowing they’re healthy yet they still seek my nutrition coaching services because of weight challenges. Weight management can be difficult even with making healthy choices. Continue reading

Write before you bite – keeping a food journal

Years ago I had a client losing weight but hit a plateau. She was frustrated her weight loss had come to a halt. On several occasions I had asked her to keep track of her food so I could help identify where she might need to make modifications. She was very resistant to keeping a log—too busy, always forgot etc. At one appointment she said to me, “You know, I eat different when I write it down.”

I let that statement sink in for a moment and it didn’t take long for her to start laughing. She realized, that’s the point right? Indeed. It is. And eating different in a positive way. Continue reading

9 Quick Tips to Manage Weight (and why I won’t eat beets and Brussels sprouts)

Nutrition Babes_fruit_parfait

Fruit and Oatmeal Breakfast Parfait
NutritionBabes.com

Have you ever been so hungry that you ate so fast and too much? All of a sudden your stomach is about to explode? It has been said it takes 20 minutes for the brain to register fullness. If hungry I’m sure you know you can eat a lot in a short period. Gradually brain chemicals and stomach hormones catch up to one another—then it’s the oh my gosh why did I eat so much feeling. Sound familiar? You’re not alone. Continue reading

Can the food industry be blamed for obesity?

paleo gluten-free

(c) Vinnych | Dreamstime.com

 

If the majority of your diet comes in a package, box, can, or from a drive-thru, chances are you might be able to blame your weight on the food industry. A few years ago I watched the most fascinating 60 Minutes segment. I still have it saved on my DVR. There is a company that is one of the largest in the food industry for what they do. You likely never heard of them. I had not. Continue reading

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