Healthy Eating Blog


Healthy Lunch habits to help you loose weight

Sunday, July 9th, 2017 | Filed under: Healthy Eating

That midday meal can make or break healthy habits — here’s how to make sure lunch works for your weight-loss goals.


  1. Sip on this: Before eating lunch, have a glass of water; it will help settle those feelings of insatiable hunger while also taking up some room in your stomach, helping you eat less. Sip water or unsweetened tea throughout the meal as well, since they’re calorie-free.
  2. Calories matter: Depending on your recommended daily calorie intake, lunch should fall between 300 and 600 calories. Use a website such as My  Fitness Pal to help you add up your food, and use Calorie Count for homemade recipes.
  3. Pack it: Since it’s difficult to know how many calories are in lunches made at cafes, the best way to keep accurate track of the amount in your lunch is to pack it at home.
  4. These two are a must:  fiber and protein! The fiber takes longer to digest, so hunger pangs won’t cause you to reach for more calories soon after lunch ends, and the protein will sustain your energy. Aim for at least 10 grams of fiber and 15 grams of protein.
  5. Get away: Sitting at your desk, mindlessly chomping on your lunch while staring at the computer screen (even if it’s only Facebook and not work-related) means you’re not fully aware of every bite going in your mouth. This doesn’t allow your brain to accurately register how much food you’re actually eating, so by the time your plate or bowl is empty, you’ll be itching for more before your belly has a chance to signal to your brain that you’ve had enough. Even if it’s only for 10 minutes, take a break to just sit and eat. Enjoy lunch with a friend, since eating with others helps you eat slower and remain accountable for what you consume — it’s harder to down an enormous cookie when someone is watching you.


farm fresh vegetables on table

How to Start Eating Healthier

Sunday, July 9th, 2017 | Filed under: Healthy Eating

Most people are creatures of habit. We go to the grocery store on the same day every week and fill our carts with the same stuff. If it’s Monday, chicken’s for dinner and Wednesday always means spaghetti. We are comforted by knowing what to expect—even if our meals aren’t that exciting, we know what we’re going to eat.

butternut squash

Slow-Cooker Squash, Sweet Potato, Carrot, and White Bean Soup

Monday, November 9th, 2015 | Filed under: Healthy Eating

This twist on the always-loved butternut squash soup recipe includes sweet potatoes and carrots for extra fiber and vitamin A, as well as white cannellini beans not only to boost protein but also to add creaminess without a drop of dairy.


Gold rush Chicken breast

Monday, March 16th, 2015 | Filed under: Healthy Eating, Recipes


◾1.5 lb. chicken breast


Roasted Veggie Quinoa Salad with Grilled Salmon

Tuesday, February 17th, 2015 | Filed under: Healthy EatingRecipes

Quick and easy to do!

sweet potatoe pancakes

Sweet Potato Pancakes

Monday, February 16th, 2015 | Filed under: Healthy Eating, Recipes

Sweet Potato Pancakes (Servings: 1)



Mediterranean Quinoa Salad

Wednesday, December 10th, 2014 | Filed under: Healthy Eating, Recipes


For the dressing:
1/4 cup extra-virgin olive oil
1/4 cup red wine vinegar
1/2 tablespoon pure maple syrup


Why Protein Is Essential For Weight Loss

Wednesday, August 6th, 2014 | Filed under: Healthy Eating

When designing a weight-loss meal plan, it might be time to look further down the label than the calorie count and start focusing on upping your protein intake. If you’re having a hard time incorporating adequate protein into your diet, here’s why it’s time to start.

aquanai phtoo crop

3 Signs you’re Dehydrated

Thursday, May 22nd, 2014 | Filed under: Healthy Eating, Lifestyle

 Ask any fitness expert to list a couple of common workout roadblocks, and dehydration will likely always make the cut. It’s a killer!

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