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Red Flags of Weight Loss Programs

RED FLAGS OF WEIGHT LOSS PROGRAMS   As we begin this new-year, everywhere we turn we will be flooded with advertisements promising quick and easy weight loss.   Fraudulent advertisers prey on consumers and reap billions of dollars each year. While the scams may vary, the claims are almost always the same – easy, fast, an...



Most Common Pitfalls to Weight Loss

It’s January, and according to reputable polling companies, weight loss tops the list of New Year’s resolutions.  However, statistics also confirm that between 80% and 90% of those resolutions fail by the middle of February.  Like many of us, I admit to indulging in more goodies during the past month than I normally do.&nbs...



Tips for a Healthy Holiday Season

TIPS FOR A HEALTHY HOLIDAY SEASON Holiday traditions of family, friends and food are intended to bring joy and fulfillment rather than stress and anxiety.  So why do so many of us struggle to maintain our regular, day-to-day schedule and allow stress and anxiety to take over?  What can we do to avoid poor food choices, frequent...



Cook Once – Eat Twice Weeknight Dinners

COOK ONCE – EAT TWICE WEEKNIGHT DINNERS   This is the time of year when we all get busy and sometimes downright overwhelmed with all there is to do to prepare for the holidays (And in my family we have six birthdays in December!)   So, I have come up with some strategies for keeping weeknight meals fast and easy.  W...



Navigating Weight Management During The Holidays

NAVIGATING WEIGHT MANAGEMENT DURING THE HOLIDAYS   When you’re insanely busy, as many of us are during the holiday season, it can be difficult to remain focused on our health and weight management goals while neighbors appear on the doorstep with plates of cookies and co-workers have perpetually filled candy bowls on their desks. ...



Easy Thanksgiving Ingredient Swaps To Save Calories

EASY THANKSGIVING INGREDIENT SWAPS TO SAVE CALORIES Who doesn’t love the sweet aroma of pumpkin muffins, apple pie, and sugar cookies filling the house during these crisp, autumn days?   But most of us don’t love the resulting inches on our waistlines and pounds on the scale.   A few simple ingredient swaps will n...



How to Pick a Lunch Your Child Will Eat

When you empty your child’s backpack do you find that it contains only one or two bites less than it did when you sent it in the morning?  Or perhaps you find that not a thing in the lunch box was even touched.  Certainly you lament over why all of your efforts to send your child with a healthy lunch have gone to waste. The b...



Three Square Meals or Mini Meals?

Nutritionists once believed that we should eat three square meals a day and nothing between meals.  Snacking was believed to be a bad idea.  More recent nutritional research has indicated that the old adage of three square meals a day is history and indicates many nutritional benefits to eating snacks, or more appropriately, mi...



How the Body Uses Essential Nutrients

Carbohydrates, proteins, and fats are the three macronutrients that provide our bodies with energy.  Macronutrient means that we need them in larger amounts than the micronutrients, which are vitamins and minerals.  The human body is very adept at making do with creating energy from whatever calories it is provided with.  ...



Carbs – To Have or Not to Have?

Have you heard that carbs are bad for you?  Or maybe you’ve heard that carbs will make you fat. Are these statements fact or fiction?  To answer this question you must know the difference between carbohydrates that come from real food and those that come from manufactured calories?  Carbohydrates that come from real food...



Gluten-Free for All?

Got gluten? You should. A new study suggests that going “gluten-free” may actually raise your risk for type 2 diabetes. A gluten-free diet, meant for a small population of individuals who have Celiac disease or a gluten intolerance, became popular despite lack of evidence that it was healthful for most people. Gluten is a protein fou...



Using the Bounties of Summer to Follow U.S. Dietary Guidelines

In a former blog this month we discussed the key recommendations of the U. S. Dietary Guidelines. The bountiful harvest of summer is not over yet, and the summer months are a great time to maximize your ability to follow the Dietary Guidelines. Focus on Variety and Nutrient Density What better place to find a great variety of nutrient de...



U.S. Dietary Guidelines

The U.S. Dietary Guidelines are designed to help Americans improve their diet and adopt a healthier eating pattern. They are reviewed and revised every five years to include the most recent, updated nutrition information.  The 2015-2020 edition of the Dietary Guidelines offers five overarching general messages with detailed specific key...



Easy Summer Cooking

With the warm temperatures of the summer days, not only do we hesitate to heat up the kitchen with the oven, but most of us would choose to be at the pool or hiking great trails in the mountains over being in the kitchen involved in extensive meal preparation. But that does not mean we need to compromise our healthy lifestyle to come up ...



Power Up with Breakfast

When you were growing up, did you hear your mother tell you that “breakfast is the most important meal of the day?” Well, she was right! Fueling your body with food in the morning is vitally important to both mental and physical function. Just as your car runs on gas, the human brain and body run on glucose. Glucose is the energy sou...



Getting Your Kids to Eat Healthy Foods

The best way to get children to eat healthy food is to allow them to be involved in the process. Many kids in today’s world think that food comes from a cellophane package and that cooking means unwrapping the cellophane and zapping it in a microwave. Cooking is an important skill that is being lost in the midst of our busy lives. When...



Smart Snacking

Nutritionists once believed that three square meals a day and nothing between meals was the prescription for the best nutrition. More recent research has proven that snacking between meals or eating small meals more frequently throughout the day is more ideal. More frequent intake of smaller amounts of food is beneficial to our bodies in...



How Diet and Nutrition Affect Physical and Mental Performance

It’s difficult to imagine that Americans, many of whom have adequate and even surplus food available, are suffering from malnutrition. Malnutrition or malnourishment does not imply that there is a lack of food; but rather signifies a lack of nutrients. The National Institute of Health estimates that more than one-third, or 35.7% of Ame...



Meet the Nutritionist: Nancy Hintze

Nancy Hintze, originally from St. Louis, Missouri, began her career as a Foods and Nutrition teacher in Lehi, Utah in 2003. At the time she began teaching middle school students about nutrition, she weighed 286 pounds. She quickly became aware that if she expected her students to believe her, she had to be an example of what she taught. ...



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