Meal Prep- One day of work can make the rest of the week a breeze

Does this daily routine sound familiar? Wake up for work, get ready, run out the door without breakfast. Thirty minute lunch break comes around. No time to drive to get food and come back; skip lunch. Or, go to drive through for a quick lunch. Back home after work, starving because of no breakfast and no lunch. Eat some chips while thinking of what to have for dinner. End up eating a frozen dinner or going out to eat because it would take too long to go to the store and cook a meal. Sit down to watch TV before bed. Cravings for candy, ice cream, and cookies start.
Does some or all of this sound familiar to you? Is this the endless cycle you find yourself in each week? Ready to stop the madness and start healthy eating habits? It can be easy with a little planning and preparation.
Our lives are filled with constant decision making. We make decisions about work, what to wear, how to exercise, who to speak with, what to post on social media, etc. all of these decisions take a toll on our w…

Non-Scale Victories. Measure your success without a scale.

Weight loss can be a fickle thing. In the beginning, maybe weight comes off fast, a pound a day or five pounds a week. You can actually see your hard work paying off. But, inevitably, weight loss will slow down. You may even experience weight fluctuations. One or two pounds are gained, before three pounds are dropped. For some people, weight loss never happens quickly. They completely stop loosing weight after some time, no matter what they do or how hard they try. This can be discouraging. It makes choosing healthy foods and scheduling gym time less rewarding.But, eating healthy and exercise help with more than just the number on the scale. Sometimes, to stay encouraged long term, we need to take note of our non-scale victories. 
First of all, think about your reasons for wanting to lose weight. Was it to have more energy, get rid of obesity related diseases and medications, or maybe to have more confidence and better emotional health? Find out what your driving motivator is and write…

Weight loss Stalled? How to beat a Plateau.

Stalls in weight loss and weight plateaus are common after surgery. Keep in mind, you probably didn’t gain the weight one pound a day, or even one pound a week. So, expecting to continue to lose weight as quickly is unrealistic. After a few months of a stalled scale; diet, exercise, and other aspects of life may need to be examined to figure out what could be the culprit.
Lets go through some adjustments we could make when the scale isn’t moving in the direction we want. First, it’s important to understand, is it really a plateau? The scale can be your biggest enemy because it doesn’t tell you if you are losing fat, just mass. Take inventory, do clothes feel looser? Do you feel healthier? Losing inches instead of pounds still means your fat cells are shrinking. A true plateau is no weight lost and no inches lost in four weeks. If inches are being lost, but not pounds, you haven't stalled. Be happy you are still shrinking — becoming healthier, getting into smaller clothes, and build…

Fiber: What it does and where to get it

After weight loss surgery, constipation seems to be a common complaint. Think about it, weight loss surgery patients go from eating however much they want to about 1.5 cups of food a day. These patients are also focused on high protein foods, which cause constipation. The best relief our bodies can get from constipation is fiber. Fiber is a part of a plant or seed that is not digestible by the body. It is large, bulky and helps to grab anything sitting in the intestine to push it out.

Fiber is considered a prebiotic. I am sure you’ve heard of probiotics. These are foods like yogurt, Kiefer, and sauerkraut with healthy bacteria in them. When we eat these foods, the healthy bacteria stay and live inside our digestive tract. These bacterias help improve our mood, reduce inflammation, and produce vitamins. On the other hand, prebiotics are food for the bacteria already living in our digestive tract.  Once fiber gets in our colon, its used as food for the bacteria that lives there. The more…