Delicious and Easy Green Juice Smoothie
No detailed meal plans, no spending my entire Sunday prepping food for the week
Healthy Holiday Challenge That Lets You Still Enjoy Your Holiday Favorites
I have seen a few holiday challenges focusing on extra workouts to burn off the extra calories consumed or challenging you to resist temptation from your favorite holiday foods. This approach really never works in the long run and it's no fun in the process. That is...
Cool Infographic- How to Master the Art of Mindful Eating
I am super excited to share this fun info-graphic with you all. Let me know in the comments if you like this way of reading content. I'm considering making some of these myself for some 2016 blog posts. "How to Master Mindful Eating" on Health Perch Don't miss a...
To-do List Overwhelm: Reduce it with this 1 daily step
Stress can have a negative impact on our health Is your to-do list growing faster than you can check things off? Do you find that you put off important items on your to-do list? Do you sometimes feel like the whole day passes and you accomplished nothing? This month...
Easiest Way to Cook a Healthy Dinner
The work day is over, you’re beat, and your stomach is growling at you. You don’t even want to think about “what’s for dinner?” People sometimes think because I am a dietitian-nutritionist that at the end of the day I zip into the kitchen and whip up an...
Body Gratitude Challenge
We all have different reasons to eat right and exercise. Weight loss, disease prevention, more energy, longer life, better skin, etc. Often times, either on the surface or deep down, we put pressure on ourselves to diet and exercise because we are reaching for an...
A Dietitian’s Day at the Dairy & Pig Farm
Boy oh Boy! Did I have FUN!!! I recently took a tour of Fair Oaks Farm in Fair Oaks, IN. I went to learn about modern farming to fulfill my own curiosity. Yes, I did think it was going to be interesting enough to bring my kids who are 3 and 5 years old. What I...
A Simple Tool to Help You Ditch Calorie Counting and Food Rules- Part 3
In Part 1 of this blog series I explained what a hunger scale is and how to use it. Then in Part 2 I gave you 3 tips to make following a hunger scale easier. However, I have saved the best for last. Often times the biggest barrier to following a hunger scale is...
A Simple Tool to Help You Ditch Calorie Counting and Food Rules – Part 2
If you remember last month I posted the #1 Weight Loss Tool I Give ALL My Clients. I recommend you read that article before venturing into this one which discusses how to implement that weight loss tool, AKA the hunger scale. The concept of the hunger scale is pretty...
A Simple Tool to Help You Ditch Calorie Counting and Food Rules
If you have worked with me one-on-one or even in one of my group programs you are probably going to chuckle when you hear me say this. Not just because I have already told you that this is your most powerful tool for weight management but because of the excessive...
Losing weight with the EGCG in Green Tea
EGCG, or epigallocatechin-3-gallate, is one of several polyphenols found in green tea. Among its variety of benefits and uses, weight loss has taken the spotlight. Weight loss is obtained from diet-induced thermogenesis and fat oxidation. Basically, it increases the...
3 Natural Strategies to Suppress Your Appetite
If you have ever struggled with your weight I am sure that you have tried to find ways to simply control your appetite, or desire to eat. There are many hormones that effect our appetite and satiety. Some help us to feel full. Give me more of those, huh? Other...
Why You Should AVOID 100% Juice
The majority of my fluid intake comes from either water, green tea, or my morning cup of Joe. Oh, and I can’t resist an occasional glass of organic whole milk with a cookie or cornbread muffin…So delicious. I also have 2 little ones in the house so I do occasionally...
Why Weight Management Isn’t About How GOOD You Eat
People often sit across from me in my office and describe to me how they eat when they are “being good”. Many times they are eating better than I do on my healthiest days. Yet they are still in my office asking advice on how to lose weight and keep it off. You...
5 Mindset Changes to Prevent Holiday Weight Gain
If you are serious about permanent weight management then waiting until January to "start your diet" probably isn't a good idea. When you have the right mindset towards food, your weight, and body image then you don't have to do anything different during the holidays...