Zero Weight Gain Holiday Challenge

Managing Your “Cues”

Different “cues” in our environment can prompt us to eat more or less.  Successful weight control requires you to – decrease the cues that prompt you to eat too much of the high calorie foods and increase the cues that encourage you to eat nutritious foods. What are some of…
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Sneaking More Vegetables and Fruits into Your Diet

It can be difficult to eat right during the holidays.  Eating enough fruits and vegetables can be especially challenging, and most Americans don’t even get close to the recommended amounts. The average person consuming 2,000 calorie per day needs a total of 2 cups of fruit and 2 ½ cups…
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A Harvest of Quinoa Soup

Quinoa (keen-wa) is a seed that is used like a grain. If its package does not say it is pre-soaked and rinsed, soak it for 15 minutes in water and then drain through a coffee filter or cheesecloth in a colander. This removes a bitter flavor.  Quinoa  can be substituted in most recipes for rice, couscous or pasta.  Prepare A Harvest of Quinoa Soup the day before to enhance the flavors. Follow the link below to get the recipe.
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Strength Training Anywhere

Exercise experts recommend three different types of physical activity: aerobic exercise; stretching; and resistance or strength training.  Aerobic exercise gets your heart rate up and makes you breathe faster.  Good examples are brisk walking, jogging, swimming laps and biking.  When stretching, you lengthen a muscle and hold it for about…
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Eating Out with Eva

Eva’s clothes had gotten a little tight lately and she knew the holidays were coming. She was desperate to make it through the season without adding as many pounds as usual. What could she do to cut back without having to skip every party she wanted to attend? She thought,…
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