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weight management

Avocado or Asparagus: Embrace Your Difference

Back in my younger days I was obsessed with achieving a certain size…a number on the scale—a number I would never, could never achieve because physically and physiologically I didn’t have the DNA—it isn’t in my genes.

I remember longing for my mom’s lean legs versus inheriting my dad’s thick thighs.

Why do people struggle with such things— Continue reading

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!

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

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

Fruit and Oatmeal Breakfast

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?

(c) Vinnych |


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

No need to deprive – just follow the 80/20 rule

One of my favorite nutrition and weight management tips is the 80/20 rule. What is the 80/20 rule? Eighty percent of the time you want to be doing the right thing—20 percent of the time you can afford some indulgences.

It’s an especially good rule this time of year—around the holidays but like all my tips it’s pertinent all through the year. Of course celebrations are expected and it’s not always easy to tighten the belt. So just follow the 80/20 rule and you’ll be good to go! Continue reading

Mind the BLTs! (The bites, licks, and tastes that make managing weight a challenge)

No, I’m not talking bacon, lettuce, tomato sandwiches—although love that kind of BLT (as a treat of course!). BLTs are nutrition speak for bites, licks and tastes. Have you ever considered calories consumed throughout the day that aren’t a part of meals you’re consuming? A little here, a little there – it can add up making it challenging to meet weight management goals. Continue reading

Eat your calories. Don’t drink your calories.

The holidays. Gotta love them. On the roads yesterday people were especially, hmmm, aggressive? Cutting people off, not allowing for merging, running ‘pink’ lights, etc. What happened to the holiday spirit? Where are people going that they can’t chill for just a few minutes? I had to laugh when a friend at the fitness center said, “I’m especially glad I’m Jewish this time of year—don’t have to be amongst all that shopping and craziness.” No kidding.

But I digress. This post isn’t about shopping or traffic or my pet peeves. It’s about another nutrition quick tip—pertinent not just over the holidays, but all year round. Continue reading

Enjoy the festivities. Celebrate the season. But don’t let it be a feeding frenzy!

The holidays are in full swing! For some it’s a feeding frenzy starting with Halloween and sometimes not ending until the Superbowl!

Contrary to popular belief the average person does not gain 5-10 pounds over the holidays. They may gain one or two. The problem is it may not come off after the first of the year and therefore causing weight creep. Continue reading

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