Set Your Weight Loss Goals for 2015




Some of us will have to set goals in order to lose the holiday weight.  Successful people set goals and make a commitment to keep them.   Anyone who has been struggling with weight management will need to set goals.  Admittedly, this could be a problem for anyone living in or visiting my state, Rhode Island, the home of Johnson and Wales University, one of the top culinary institutes in the United States!

However, goal setting is important because it will keep us focused and helps us to work on the plan.  We should begin by writing down the goal so that we can get motivated and excited about achieving the goal.  In this way, we will keep it in the forefront of our minds each day until we achieve the goal and we will be committed to achieving it.

Before we attend another party, Jaime Coffey Martinez, MS, RD says we can write down some of the healthier foods that we can look for on the buffet tables.  This would include, vegetables, fruits, proteins, whole gains and healthy fats.   Some of the not so obvious foods that would be included in this list are proteins such as: nuts, peanuts, eggs, beans, legumes, chicken, turkey, tuna, salmon, fish, cheese, yogurt, wheat, and rye crackers and bread, yogurt and sardines.

If we are really serious about eating healthier foods, we can make a commitment to eat more protein foods, since these foods will curb our appetites and make us feel fuller, eliminating the possibility of overeating or eating too many sweets.

In conclusion, if we really want to change our lives in some way, such as losing weight, we need to set goals.


Game Plan for Weight Management



With the hustle and bustle of Christmas shopping, we have a tendency to skip meals, eat between meals or overeat as we go from one store to another and then one party to another, after it is all done.  Helen Bond, a dietitian says we “take in an extra 500 calories a day over Christmas.”

The holidays are festive times where we strive to make food look and taste as appetizing as possible, to the extent where we try to offer everyone’s favorite treat.  Everything is nicely decorated and there is an abundance of sweet and fatty foods which entice us to eat more and more.  For this reason, if we want to avoid gaining too much weight, we need to have a strategy and be more aware of how we are tempted to eat a copious amount of food which is damaging to our health.

If by chance we should overindulge before Christmas, we can always eat a light breakfast the next day.  (A light breakfast does not include pizza!).  Drinking a healthy protein shake instead of eating a meal is one good way to lose the extra pounds.

Therefore, it would be wise to ensure that there is a container of protein shake mix and your favorite fruit and nuts to add to the shake in your kitchen.  It is important to have your favorite fruit and nuts to stir up the desire for the shake.  The nutritious protein shake contains vitamins and minerals which the body needs in order to function properly.

Carrying healthy snacks with us as we are shopping will help some of us to avoid dropping into the local coffee shop or restaurant for a calorie packed snack.  We can carry fruit, nuts, or protein snacks which will help curb our hunger.  James Krieger, a nutritionist says, “ A high protein intake will increase the calories you burn each day by 80-100 calories, compared to a normal protein intake.”

In conclusions, eating more protein will curb our hunger and help to burn the excess holiday calories.


Get a Jump Start on Your 2015 New Years Resolution


The New Year is almost here and many of us have fallen victim to  the tendency to overeat during the holidays.  The food is so good and plentiful that many of us try to consume as much as we can .  Everyone else is doing it.  Why not?  We only do this two times a year.

Why not plan ahead and stock up on a weight loss plan, even if you are not going to start until the beginning of the New Year or soon after?  For this reason, Herbalife has introduce a new package called the 3- Day plan, which is an introductory plan to the weight loss programs.  Now, consumers can try the plan, which includes individual protein shake packets and nutritional supplements for one low price.

Doctors Articolo and Mackey recommend following a few simple “strategies during the holidays,” such as “eating healthy meals when we are not attending parties and family gatherings.”  This could also include substituting a shake for one meal in accordance with the Herbalife weight loss programs.  More information about the Herbalife Weight Loss program is contained in this video and on my website.

Health and Nutrition for Children and Teens

strawberry-pancakes-tasty   I have started a video series for children called the Good Grub Club, where they can learn how to eat properly and get some exercise. They will also learn how to prepare easy delicious snacks as an alternative to the fattening snacks that they are eating. Today, about 12.5 million teens are obese because of overeating, the quality of the food they are eating,  and the sedentary lifestyles brought on because of the use of computers.  As a result, teens are developing high blood pressure, sleep apnea, type 2 diabetes, and high cholesterol, which were once problems afflicting adults only. The incidence of obesity among teens is so severe that Surgeon General Richard Carmona has issued the following statement: “Because of the increasing rates of obesity, unhealthy eating habits and physical inactivity, we may see the first generation that will be less, healthy and have a shorter life expectancy than their parents.” The goal of this video series is to establish communication with the children and encourage them to learn how to take responsibility for their health and make better choices about their lifestyles.  By doing so, they will be able to lose weight and feel more energetic.  I encourage you to direct your friends and family to the link to the video on You Tube.

Exercise for Fun



If you have been watching what you eat or dieting to lose those extra pounds, it is important to get enough exercise to tone the muscles, especially after lose a significant amount of weight.  Maintaining the weight is a new life cycle and we will find ourselves making changes to accommodate our schedules and our new commitment to a healthier lifestyle.

A decision has to be made about how we will spend our days in vigorous exercise.  Some may prefer working out at a fitness center.  Here we can get individualized training on the proper way to exercise so as not to cause injury to our bodies. 

There is a new kind of fitness regime called the High Intensity Interval Training which involves spreading out the exercise time to ten minutes of vigorous exercise throughout the day.  Doctors have certified that this routine is as effective as spending longer periods of exercise.  This is ideal for those who are strapped for time.

Some may prefer bike riding in place of a fitness program at a gym.  If so, there are many bikes on the market that can be folded and placed in the trunk of a car.  This facilitates keeping to the exercise routine while on trips.   For some, a long bike ride could be very invigorating and relaxing as well.   The bike enthusiast can now take his/her bicycle wherever they go.

If you are more gymnastics oriented, you can purchase a mini trampoline and burn as much as 160 calories in twenty minutes!   That’s a great workout that even your children can enjoy.  It is important to practice good safety while working out.  Have an adult supervise the children and do not attempt the more advanced moves without a trainer or someone to spot you.

As you decide how you are going to spend your time, it is important to remember the benefits of vigorous exercise:

  1.  It helps you to avoid major health problems such as diabetes, high blood pressure, heart attack, stroke, and cancer,
  2. It will help you to sleep better,
  3. It will help you to reduce stress,
  4. It will slow down the aging process,
  5. It will help you to lose weight.

Cure for Diabetes?


Someone posted this article and photo on Facebook about okra being a cure for diabetes. As it is such a troublesome disease, I decided to research whether or not this is true.

Out of all the vegetables in the world, why would okra be the one to offer a cure for diabetes?  I am not a fan of okra.  It does not sound good, nor does it smell good when cooking. My family did not eat okra, as my mother never cooked it for us.  It was not until I visited the family of a friend in the back hills of Alabama, that I learned what okra was.

It is a vegetable which has its origin in Africa and grows primarily in the southern United States.  It is also known as “gumbo” and is a member of the Hibiscus family.  It is high in Vitamin A, stabilizes blood sugar, and binds cholesterol and toxins in the large intestine.  If used over several months, it has been known to cure some of diabetes.

Whether or not you believe it, it is worth a try!


Importance of Good Nutrition

Healthy exercise.

Healthy exercise.

Losing weight is not easy.  It takes discipline to adapt to a new lifestyle of eating.  We know what our weaknesses are in terms of food and lifestyle, if we have been coached properly.  But it does involve many factors and an understanding of the bad habits and choices we made in getting to the point where we were unhealthy  Once we learn about making better choices, then we have to change.

The better choices include choosing the right foods, ridding the body of toxins, nutritional supplements, exercise, and following spiritual beliefs to strengthen the mind.  I used Herbalife to get the right nutrients in the body.  Initially, I was having a problem with poor digestion which caused me to vomit frequently.  After using the Herbal Aloe Juice, the vomiting stopped.  I also lost weight by using the protein shake, which also gave me the nutrients I needed in my diet, and drank more water.

Food was one of the temptations of Jesus, and he was the only one who could resist the temptation.  If you remember the story in the Bible, Jesus went into the desert for forty days and forty nights to fast.  The devil told him to turn stones into bread so that he could eat, but he refused, because he had made a commitment to fast for forty days, (Matthew 4:3).   So many of us break our diets, including myself, because someone offers us a meal which we once ate, but gave up, in an effort to become more healthy.  I was finally able to resist the temptation to eat red meat after the first six months that I stopped eating it over 20 years ago.  It is times like this that we need strength from Jesus to help us to resist the temptation.  If we turn to him, he will hep us to find a way out so that we do not succumb to unwise behavior,  (I Corinthians 10:13).   So the next time someone offers something that we should not be eating, recognize that it is from the devil.

I found a video of a sermon by Pastor Bobby Scales, who has been following good habits of diet and exercise for over twenty years.  He gave a sermon about the effects of insulin on the body.  It is rather long, but well worth watching.  It is not impossible to change our lifestyles, but it is necessary if we want a long life.