Everyday tips you

can use!

Carb Patrol

Eat your carbs early in the day.  Why?  The earlier you eat them, the more time that your body has to burn them off!  If you eat them late in the day, and your body does not burn them off, they will be stored in your body's fat cells.  This, in turn, can cause weight gain.  For a complete guide to carbohydrates and how your body uses them, click here

On the Move

Feeling tired and fatigued?  That is a common side effect of being overweight.  Do you feel like getting up and exercising when you're tired?  Probably not.  But moving and doing some form of exercise is one of the best ways to boost your energy level!  When you exercise, your body releases chemicals called endorphins.  These endorphins interact with the receptors in your brain and trigger a positive feeling in the body.  As a result, exercise can ward off anxiety, feelings of depression and can reduce stress.


Our bodies run less efficiently when we're dehydrated.  So how much water do we need to be drinking?  The old formula used was eight 8-ounce glasses of water a day.  New studies suggest that you should drink about an ounce of water for each pound you weigh.  Early signs of dehydration include fatigue, headache, dry mouth, darker urine with strong odor, flushed skin and light-headedness.  One easy way to know how hydrated you are is to check the color/smell of your urine after you go.  If it's very light yellow and has little odor, you're well-hydrated.  Water can help with weight gain also by helping you to feel more full and eat less.  So, keep water at your desk, in your purse, by your bed, on your coffee table or just close by you as often as you can in order to remind yourself to drink it.  

Don't skip meals

Skipping meals does not promote weight loss.  It's actually the other way around.  Skipping meals can cause weight gain.  It slows down your metabolism.  As a result, you're going to be hungry and want to binge on whatever you can get your hands on.  Eat 3 meals and 2 snacks every day.  This will keep your metabolism going, keep your blood sugar level on an even keel and keep you full for longer stretches throughout your day. 

38 most popular diets ranked from best to worst 2016

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Portions, Portions, Portions

There are people who eat foods that are bad for them, and then there are people who eat foods that are "not so bad" for them, but just tend to eat too much.  You may be surprised that it's not what you're eating, but how much you're eating.  Burning off more calories than you take in is the key to weight loss.  Portion control is mind over matter.  Your body will adjust to the new portions you feed it. Give it a try and see for yourself what a difference portioning can make. 

Post-workout protein intake

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Busy, busy, busy!  One word that probably sums up your days.  Work, school, children and family life in general keep your schedule full.   You wonder how you can possibly find the time to fit in an exercise regime.  It's all about prioritizing and taking care of what's most important in life.  Well, where do you fit into that equation??  Fit yourself into your busy schedule.  Take 30 minutes 3 to 4 days out of your week, and set aside that time for you!  Just as "lunch with a friend" or "child's karate class" is probably on your calendar right now, pick up a pencil and write yourself in!  If it's on the calendar as a scheduled obligation, you're more likely to do it.  Once you get into the routine of regular exercise, you won't need to calendar it any more.  It'll be a priority in your life.


A great snack to eat during the day is a combination of fresh fruit and a protein.  Try eating an apple along with a low fat or non-fat mozzarella stick.  The natural sugar in the apple will give you energy, and the cheese will keep you satiated and full.

Kale--Love it or hate it

Whether you enjoy eating what's come to be known as the "super food" or not, here are some interesting facts about our green leafy friend.  Just click herefor more..

Bye-bye soda!

Studies have shown that sugary drinks alone contribute to diabetes, heart disease and, of course, weight gain.  Did you know that one 12 oz. can of soda has 39 grams of sugar in it?  What does that mean over time?  39 grams of sugar x 365 days in a year = 14,235 grams of sugar, which = 32 lbs of sugar.

Reach for the bottle of water instead.  .

Know your Fats 

The American Heart Association recommends that  we consume less than 30% of our total calories from fat.  Dietary fat contributes to our risk for obesity, which is linked to heart disease.  A high amount of saturated fat in the diet increases blood cholesterol dramatically, which can lead to coronary artery disease.  There are healthy fats, though, that your body needs.  Healthy fats include both monounsaturated fat and polyunsaturated fat.  A healthy split of dietary fat intake is 15% monounsaturated, 10% polyunsaturated and 5% saturated fat.  So, choose your fats wisely.

10 simple clean eating tips for 2016  click here