YOU’LL LEARN

To set achievable weight loss goals.
To add the healthy foods that are missing from your diet.
How much protein, carbohydrates and fat YOU need.
How much water you should be drinking.
To read food labels.
To shop right at the grocery store with me.
What to do when those cravings grab a hold of you.
How to order healthy meals when dining out.
To make quick, healthy dishes the whole family will enjoy.
How to understand portion sizes.
To teach college-bound teens how to eat when they are on their own to avoid the “Freshman Fifteen.”
What items are a must in your pantry.
An easy-to-follow, custom-designed, to-your-likes-and-dislikes, food plan for life (not a short-term fix).
What snack foods should you eat daily.
What foods and supplements will relieve symptoms of PMS.
Strategies to overcome plateaus in weight loss.

QUICK START TIPS

Drink at least 6 cups of water each day.
Eat 4 to 5 times a day. DO NOT SKIP MEALS.
Eat fish two times a week.
Try different exercises 5 days a week for at least 30 minutes. Include every other day weight bearing exercises along with the 30 minutes.
Eat two different fruits a day.
Eat veggies at every meal and when you are hungry between meals.
Eat beans at least two times a week.
Add black or red beans to a salad. Add lentils to soups or pasta.
Eat a salad every day. Be creative add fruits and veggies you have never tried before.
Do not be sedentary after dinner. Move around, clean up, do some stretching, walking, or get organized for the following day.
Eat whole grains. Look at the labels and choose products that have at least 3g of fiber per serving. Try whole wheat pasta, and brown rice.
Eat less sugar. Never choose a product that has 10g or more of sugar per serving.
Eat low fat yogurt once a day.