Weight Loss Dietitian Blog


How is BIG working out for you? 24 July 2015

Yes, we are the nation of abundance characterized by big houses, big cars, big trucks, big motorhomes, big televisions, big couches, big farms, big tractors, and big wigs with big money. We also have big burgers, big fries, big steaks, big drinks, big muffins, big candy bars, big potatoes, big melons, big apples, big plates, big bowls…and yes, big people. In many instances, bigger can be better, but in the nutrition world, it often creates a BIG problem. Strategies to downsize your portions are essential for weight management while surrounded by big food.


Are We There Yet? Fun Healthy Snacks While Traveling 21 July 2015

Whether traveling this summer by trains, planes or automobiles, planning ahead with tasty and sensible snacks and beverages can help prevent you from impulsively grabbing expensive and unhealthy snacks at gas stations and airports. After living in Spain for the last year and traveling 12,500 miles by car, flying to the Canary Islands and taking the train to Spanish villages, I would like to share some healthy snacks to pack based on the five food groups.


Tips for Accurate Recipes 7 July 2015

Entering your own recipes will improve the accuracy of your caloric and nutrient totals. It will also allow you to create a comprehensive customized recipe database that includes instructions, photos, and recipe printing. Read this post even if you think you know how to enter recipes!


What to Drink During Your Workouts 2 July 2015

Sport drinks may have a place in your diet if you are engaging in large amounts of exercise. Sport drinks are low enough in calories that when used in the right amounts during exercise will have a minimal effect on weight and may in fact improve weight loss by allowing you to exercise longer and harder.


The Pros and Cons of Summer Diets 30 June 2015

Summer sounds like a slam dunk for dieters: warm weather for outdoor activity and fresh produce. But summer can also present challenges to keep calories under control


Maintain, Don’t Gain while on Vacation 26 June 2015

So, what’s a person to do to prevent weight gain that so often occurs after a vacation? You can try to have a mindset of simple strategies to keep the calories in check while you are having fun. Enjoy those special getaways, and challenge yourself to keep the calories in check and add physical activity. You may be pleasantly surprised that you don’t gain that typical weight during your vacation.


More Than Gazpacho: Spanish Dietitians’ Tips to Losing Weight 23 June 2015

Eating tapas, gazpacho soup, and paella rice dishes and interviewing two Spanish dietitians during my sabbatical in Spain have given me the opportunity to look into the Spanish way of living and bring back new ideas for my weight loss clients in the states.

Even though you have probably heard similar weight loss tips before, knowing that these recommendations cross cultural lines, can help motivate a person to continue to focus daily on simple healthy lifestyle changes rather than on a crash diet which can slow your metabolism and lead to future weight gain.

What do Spanish dietitians recommend to their clients to lose weight? Read this article to find out!


Healthy Rules to Live By 9 June 2015

If you want to get serious about your healthy, there are a few “rules” to consider living by. These go beyond the mantras we utter about self-control, willpower, and dedication. Instead, these are a handful of helpful ways to organize your life and convince yourself every day that what you’re doing is important and, honestly, never-ending.


More Tips for Food Logging 2 June 2015

How accurate is your food log? This post will focus on some common issues that affect food tracking accuracy.


Functional Foods 22 May 2015

The concept of functional foods has been around for centuries. More recently, we have had rapid advances in science and food technology, an aging population and increasing healthcare costs. This has resulted in increasing public interest in the relationship between diet and health. The world of functional foods has been taken to a whole new level.


Substantial Savory Salads: How to Make a Salad a 'Meal' 15 May 2015

Now that summer is in the air, expedite your weight loss efforts by making and eating more fresh healthy main dish salads at home. Because these salads contain a protein source, such as meat, beans, nuts or tofu, they will keep you full and energized until your next mealtime.


How Much Added Sugar is in Yogurt? 7 May 2015

Learn how to estimate added sugars in yogurt. Post also includes a chart of estimated added sugars for three popular brands sold in the United States.


All Obese People are Not Alike 30 April 2015

A new study suggests what many people may already suspect: all obese people are not alike, and diet advice is not one-size-fits-all.


Vitamin D: Diet, Supplement and/or Sunshine. You Pick 28 April 2015

Vitamin D, a fat-soluble vitamin, plays a significant role in how the body functions, from the major organs down to the cellular level. If preventing osteoporosis is not enough incentive for getting adequate vitamin D, consider that there is a growing body of evidence suggesting that the vitamin plays an important role in preventing and treating a variety of diseases. Do you know your serum vitamin D level?


The Banana Split: Can Bananas Help with Weight Loss or Not? 15 April 2015

Taking a cursory glance at the articles on the internet regarding the merits and demerits of bananas, it appears that are just as many voices touting the virtues of our beloved yellow fruit as there are naysayers questioning the value of our favorite tropical fruit. Let’s explore the pros and cons together.


Get Rid of Partially Hydrogenated Oils (Trans Fats)! 9 April 2015

Partially hydrogenated oils are industrially produced trans fats. Unfortunately, this inexpensive fat is used extensively in the United States – in fast foods as well as in processed foods. It is the worst type of fat for human health. Learn more about common food sources.


Calorie and Protein Requirements for Healing After Orthopedic Surgery 31 March 2015

Leading a life filled with playing sports and being active offers many mental and physical rewards. Yet, the reality remains that sometimes an active lifestyle results in a physical injury.


Women: Should PCOS Be on Your Radar Screen? 26 March 2015

PCOS affects 1 in 10 women, and one of the common signs is resistance to weight loss.


Vitamin A: Keep Your Eyes Out for It 24 March 2015

If you want good vision (especially at night) as well as healthy skin and teeth, and optimal reproductive function, look for dietary vitamin A. In proper doses, other benefits of vitamin A include protection from infections and antioxidant power that could reduce risk of cancer and other age-related diseases. Eating five servings of fruits and veggies daily will help you increase your vitamin A intake. Look for more intensely colored fruits and vegetables to maximize vitamin A content. Your eyes and skin will thank you for it.


You're Going Paleo, But What Do You Do with That Old Food? 20 March 2015

After you decide to change your eating habits you still need to do something with your “old” foods, but what? There are actually a lot of choices to make. Find out more!


How to Navigate a Gluten Free Vacation 12 March 2015

Even though I do not have celiac disease, I have chosen to eat gluten free (GF) for two weeks while my American friend, Debbi, who has celiac disease, is visiting me in Seville, Spain. For those of you who have felt restrained from traveling because of dietary restrictions, learn from the example of Debbi who just moved from Colorado to Scotland, how to live and enjoy traveling with these five GF traveling tips.


Are you Asian American? Get Screened for Diabetes if Your BMI is over 23! 3 March 2015

If you are Asian American, then get screened for diabetes if your Body Mass Index (BMI) is greater than 23 kg/m2. An elevated BMI is associated with a higher risk of diabetes, and the standard BMI cut point of 25 kg/m2 for the general population in the United States is too high for Asian Americans.


Doing More Harm than Good with Our Healthy Lifestyle? 27 February 2015

You’ve committed yourself to living a healthier lifestyle. You get to the gym early and go through your routine. You eat your vegetables and drink your water. But somehow the scale seems to be moving in the wrong direction. Why is that?


Restaurant Menu Calorie Counts: An Expert Q&A 24 February 2015

Restaurants with 20 or more locations must start posting calories on the menu by December. This isn’t as simple as it sounds. One expert explains some key issues.


Vitamin C: Enough is Enough 18 February 2015

Vitamin C is an essential nutrient that the human body does not produce nor store, so we have to ingest Vitamin C regularly. Controversy exists about vitamin C’s role with the common cold and some researchers think that mild vitamin C deficiency may be more common than you think. As is the case with most nutrients, it is best to get enough vitamin C, but not in excessive amounts.


Some Like it Hot: ‘Spice’ Up Your Weight Loss 17 February 2015

Valentine’s Day is a holiday for spicing up things in our lives. Well, we can actually ‘spice’ up our efforts with weight loss, thanks to a new study that is linking chili peppers with obesity-fighting benefits.


Why Warm Up with Tea this Winter 10 February 2015

A cup of tea or a cup of infusion? Warming up with a cup of hot tea not only soothes the soul, but also when used to replace a sugary beverage can decrease calories and help you lose weight. Drink tea often to keep your antioxidant levels high throughout the day.


Coffee Can Help Lower Your Risk of Diabetes 3 February 2015

Coffee lovers rejoice! A recent study showed that both caffeinated and decaffeinated coffee consumption is associated with a lower risk of developing diabetes.


Genetic Testing for the Ideal Diet? 27 January 2015

Genetic testing companies promise personalized advice on your ideal weight loss diet. Is our scientific understanding of the gene-diet-weight interaction really that advanced?


Fish Oil: Fish tale or not? 20 January 2015

More than 5,000 studies have been published examining the beneficial effects of omega-3 fatty acids. Omega-3 fatty acids have been studied in many areas of medicine, from heart disease to brain health. The American Heart Association (AHA) recommends eating fish, especially fatty fish, twice a week, and most health experts recommend individuals get 250-500 mg of omega-3s per day.


4 Things You Did Not Know About Olive Oil 13 January 2015

What country produces the most olive oil? The answer may surprise you. Should I add olive oil to my smoothie? Enjoy this article sharing four morsels I learned while recently touring an olive orchard and cooperative processing plant during the winter harvesting season in sunny southern Spain.


Be Nice: It Will Help Others Lose Weight 9 January 2015

Being nice is something we were taught as kids, but being nice can actually help our family and our friends be healthy. Here’s why.


Getting Started with Weight Loss in the New Year 6 January 2015

You CAN lose weight. I don’t care if you have lost and regained weight a hundred times before, you can lose weight and keep it off this year. The most important factor in reaching your goal is to stick with a realistic plan.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

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