I want to wish you a holiday season inspired by the gifts of life, rather than a holiday filled with guilt from over-indulgence. This month I am going to share with you some simple tips on how you can embrace the holidays and enjoy the peace of the season without calorie counting and the worry about unwanted weight gain.

With the change of season, comes a change in what we eat and what is available for purchase. Butternut squash, spaghetti squash, acorn squash, buttercup squash and sugar pumpkin join the fall scene; with spaghetti, acorn and butternut as the most popular and familiar. These fall squash are packed with nutrients, such as beta-carotene, which is great for the skin, Vitamin C, which helps boost your immune system and antioxidants, which prevent or delay some types of cell damage. They are also low in calories and fat. Not only are these squash beneficial for your health, they are also tasty and can be a great addition to any meal. You may be wondering how to cook these squash and how to incorporate them in your menus. You’ll find the answers in this month’s newsletter, where I will discuss the different varieties of squash and share some of my favorite ways to prepare them.

When it comes to weight loss and your health, what you do from about 4:00 p.m. until the time you go to bed can make all the difference in your overall weight loss and health success. This is the time when you are the most susceptible to fall into bad habits such as sitting in front of the TV and “vegging” out, snacking on chips, crackers and cheese, etc. while you wait for dinner to be served. Some of you may also fall into the habit of having a few cocktails to help unwind, or eating large portions of ice cream or other snack type foods after dinner to “reward” yourself for a hard day’s work.

How do you keep your energy up? It’s easy to turn to junk food around the house or office, but they usually just leave you deflated by the end of the day. What if there were healthy, quick and easy options that could keep you energized and ready to face the day? Turns out, there are!
This month I will be discussing energy enhancers – you know, those things that make you want to keep on going – that make you feel good and energized – ready to tackle your goals!

Summer is in full swing, busy with entertaining, late nights when family and friends come to stay and lazy days on the lake or floating down the river. Of course, I love summer and the R&R feel that comes with it, especially reasons to celebrate the season’s long lazy days and summer “treats”. However, we all know that if these habits become part of our regular routine, it can lead to unwanted weight gain. What you may have worked so hard to lose over the past six months can easily be reversed through mindless eating and unhealthy habits. To stop those pounds from sneaking back, I’m sharing with you “Five Mindless Habits that Can Add 6.5 Pounds” If you find yourself doing any of the following on a regular basis, send me an e-mail so that we can schedule a session. I will empower you to make choices that will keep you feeling great!

Imagine the structure of a house. The goal is to have a strong and sturdy home. Your bones are your support system. However, unlike the beams in your house, your bones are continuously being broken down and rebuilt. In fact, by the time you are 18 to 20 years old, about 90% of your bone structure has been established. Once you reach your 30th birthday, your bones will have reached their “peak bone mass.” After that, your body will begin to lose more bone mass than it will gain. If you have not built up your “bone bank” with adequate nutrition and the necessary minerals by that time, osteoporosis can set in, which increases the risk of bone breaks and fractures. To help you avoid this, this month’s newsletter is dedicated to building strong and healthy bones. Share with with me what you plan to do to build up your bones this month!

With summer just two months away, many people are trying to lose weight so they can feel more confident in their clothes! One way to cut down on overall calorie intake is to find an activity or new hobby to replace “boredom” or “mindless” eating. This month I am sharing with you 50 things you can do to replace the habit of eating when you are bored. Please share with me what you do to stave off mindless eating.

National Nutrition Month- Enjoy the Taste of Eating Right
Happy National Nutrition Month! I am excited to share this year’s theme because enjoying the taste of food is something I am passionate about. Sharing with others how to eat good food and enhance flavors, without compromising the nutritional profile is one of the favorite things about my work. I hope you enjoy this issue. Please share how you “Enjoy the Taste of Eating Right”!

Did you know that you can prevent and control heart disease? With proper nutrition and exercise, you can manage the health of your heart. One of the best ways to maintain a healthy heart is to manage your overall cholesterol levels. This month’s newsletter will focus on foods that help decrease your overall cholesterol as well as increase your high density lipo-protein levels (HDL).