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Your Body's Not a Garbage Can

Mar 07, 2019



Years ago Anna, a new friend, was losing weight.


A lot of weight.


She’d been heavy her whole life and had recently gotten married at her usual size, but something finally shifted and she started a weight loss regimen. She was doing amazingly well.


We had dinner with her while she was working the program. She was actively practicing her new behaviors. She described how and what she was choosing to order. She checked in with herself periodically about...

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Calorie-Free Birthday Experiment: Lessons Learned

Feb 28, 2019




I LOVE February!


There’s Valentine’s day and a 3 day weekend (I’m old enough to remember when there were 2 days off in February!). Winter is ending, the days are getting a bit longer and the promise of Spring is in the air.


But, mostly I love February because it’s my birthday month.


I adore birthdays!

Who doesn’t love a day of love directed at you? That’s how I see it—a day that friends and family think of...

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What's Bacteria Got To Do With It?

Feb 21, 2019




Many people I’ve helped tell me they think of me fondly . . . every time they go to the bathroom.


It’s because their symptoms were eased by my suggestion for increased water and daily Metamucil (or other such psyllium husk product).


I love this recommendation and I’ve been making it for years and years—it’s so simple, affordable and effective for those who need it.


I always thought the psyllium husk worked by increasing...

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Hunger: Part III

Feb 14, 2019



You just got off the phone with your sister who, once again, dropped the ball when it came to doing her part in caring for Mom.  So typical and frustrating and unfair!  Ugh!!


Why does a muffin sound so good right now?


In this 3 part Hunger Series, we were introduced to the Hunger Scale (get yours free here) and discovered how to avoid getting Over-Hungry (Part I) and learned to eat until satisfied, not full (Part II).


Now that you have a handle on...

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Hunger: Part II

Feb 07, 2019



In last week’s Ounce of Prevention, Hunger: Part I, we talked about, you guessed it, Hunger—specifically Over-Hunger and how to prevent it with the use of the Hunger Scale (download your printable version here).


Have you been practicing?


Today we turn our attention to the flip side of Over-Hunger and that’s getting very full from . . . over-eating.


Over-hunger reliably triggers over-eating.


Many people have the habit of eating...

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Hunger: Part I

Jan 31, 2019




Claire wanted to lose weight.


So she woke up Monday morning, made herself a cup of coffee (black) and went to work.


No breakfast.


She figured she wasn’t that hungry anyway and she’d be saving calories, right?


Not likely.


We discovered in last week’s Ounce of Prevention that eating something small (lower calories and higher protein) could save you hundreds of calories at the next meal.


That’s because Hunger...

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Strategic Snacking

Jan 24, 2019



I can tell without even looking at a clock, when it’s close to 10:30am.




Because my stomach starts grumbling a bit and my focus is a little off—I’m getting hungry. It’s time for my mid-morning snack!


I eat a modest breakfast at 7:45. So, no surprise, I get hungry by mid-morning.


  • Do I wander into the breakroom and grab whatever donut or bagel is lying around?


  • Do I resist the hunger, ignoring it until it gets so...
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4 Steps to Stop Weight Creep

Jan 17, 2019



Weight-creep is when your weight consistently increases over time.


Very slowly.


You may only notice it only in hindsight. A pound or 2 in a couple of months, barely noticeable, right?


It adds up.


Whenever I determine it’s time to get any weight-creep in check the first thing I do is note if I’ve started a nightly wine habit.


I usually have.


I can so easily get sucked into the habit of pouring a glass of wine after homework...

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Back to Basics

Jan 10, 2019



Now that we’ve Debriefed the Holidays (Step 1) and Stepped on the Scale to assess our current situation (Step 2), we need to decide on a strategy and start (Step 3) if we want to get back to our pre-holiday weight.


Decreasing the calorie intake and/or increasing the calorie output is a basic for weight loss. But the question is: How?


It may be as simple as knowing that there aren’t as many parties this month as last, so your calorie heavy days are a...

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Party's Over

Jan 03, 2019



It’s official—the New Year has begun!


There are many reasons to feel hopeful with the start of a new year, but often when it comes to our weight, we’re more likely feeling regretful, judgmental and maybe even disgusted.


It might be that the weeks between Thanksgiving and January 1st flew by in a blur of overeating, overdrinking, overspending and overdoing.


But now it’s over.  Done.


And what do you do at the end of a...

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