We can be inspired by anyone, from loved ones to new acquaintances to our own innermost thoughts and dreams. The important thing is to keep that inspiration alive – to keep moving forward on our journey to achieving and maintaining our health. Today I had a conversation with one of my sisters and we discussedContinue reading “Looking Backward to Move Forward”
Tag Archives: diet
In the News: Sodium and Artery Blockage
Today’s post is not about losing weight, though that may be a result of balancing your sodium intake. And I’m not going to tell you to cut out all salt, because that can be unhealthy too. But the latest reporting from Harvard Health Publishing shares a warning regarding excessive salt intake: “Salty diet linked toContinue reading “In the News: Sodium and Artery Blockage”
Food Prep: Diabetes Meals for Good Health Cookbook
Today I prepared these delicious muffins from the 3rd edition of Diabetes Meals for Good Health Cookbook (1). Written by Karen Graham, RD and Mansur Shomali, MD this book is a great guide for anyone wanting to adopt a healthy diet. Both authors are diabetes experts. It includes nine types of meal plans that rangeContinue reading “Food Prep: Diabetes Meals for Good Health Cookbook”
High-Fructose Corn Syrup & Other Sugars
Most of us are quite aware that sugar – other than what occurs naturally in fruits and vegetables – is not healthy for us. And this is true whether or not you have an issue with your weight. Let’s dig into the reasons for this, looking especially deep into that sweet culprit, high fructose cornContinue reading “High-Fructose Corn Syrup & Other Sugars”
In the News: Low Fat vs. Low Carb Diets’ Effects on Mortality
In a (very) long term study of nearly 400,000 participants aged 50-71, it was found that those eating low fat diets had significantly reduced overall mortality “by 18%, cardiovascular mortality by 16%, and cancer mortality by 18%” (1). The study differentiated between healthy and unhealthy diets for both low carb and low fat versions. ForContinue reading “In the News: Low Fat vs. Low Carb Diets’ Effects on Mortality”
Taking a Break: Intermittent Dieting
If you are in the maintenance phase of your journey to better health, you have already been taking a break from more stringent dieting and calorie deficits. But even if your goal is to lose more weight, it may be a good idea to take a planned break where you learn to maintain your weight.Continue reading “Taking a Break: Intermittent Dieting”
Food Prep: Cook Smart, Eat Well
Cook Smart, Eat Well by Jennifer Welper is a new cookbook published by the Mayo Clinic Press. It does not strictly adhere to the Mayo Clinic Diet, but is based upon the principles of the Mayo Clinic Healthy Weight Pyramid. According to the Mayo Clinic, the foundation of our diet should consist mainly of fruitsContinue reading “Food Prep: Cook Smart, Eat Well”
Food Prep: Very Low Calorie Foods
Looking for foods to help you feel full without derailing your eating plan? As it turns out, there are many low calorie options, and some of them are great alternatives to the more calorie dense foods you may be craving. To learn more about cravings and how to address them, please see https://lindawbrowning.com/2023/03/18/dealing-with-cravings/ Remember toContinue reading “Food Prep: Very Low Calorie Foods”
TOPS: Take Off Pounds Sensibly
75 years ago, Esther Manz invited friends into her Milwaukee, Wisconsin home for a weight loss, mutual support meeting. Take Off Pounds Sensibly (TOPS) is still helping dieters with weekly meetings throughout the United States and Canada, as well as Zoom meetings for those unable to attend in person. Other tools and videos available onContinue reading “TOPS: Take Off Pounds Sensibly”
Food Prep: The Dangers of Restaurant Food
If you are a proponent of frequent weigh-ins like me, you may have noticed an unfortunate pattern between your weight and your restaurant visits. Eat out more often, and your weight goes up, even if you select menu items that are listed as lower calorie options. How is that possible? Could it be the addedContinue reading “Food Prep: The Dangers of Restaurant Food”
Meal Prep: Skinnytaste One & Done
Gina Homolka has created quite the cookbook series for us. In addition to her books, you can visit her website for many free recipes, plus free weekly planners complete with shopping lists. She really is an incredible chef who creates so much deliciousness with so few calories! This is my fourth blog post on Skinnytaste.Continue reading “Meal Prep: Skinnytaste One & Done”
Water Essentials
You’ve likely heard that the human body is largely made up of water – the exact percentage varies considerably based upon age and sex (1). And, it’s common diet knowledge that many of us don’t drink enough water, which can actually slow weight loss or even lead to weight gain. How can water help us?Continue reading “Water Essentials”
Dealing With Detractors
You have just reached a health milestone! Whether it’s a smaller pants size, a weight loss goal, or your fastest 5 mile walk, you’re excited and anxious to tell your friend or relative. But rather than sharing in your happy success, your loved one minimizes your achievement, or worse yet, cuts you down. Has thisContinue reading “Dealing With Detractors”
In the News: Erythritol Linked to Heart Attack, Stroke, Death
I noticed this news item in CNN Health and thought it was important to share it with you quickly. If you do an internet search, you will find that most news outlets have picked it up. Basically, a study published on February 27, 2023 in the journal Nature reports that people with the highest bloodContinue reading “In the News: Erythritol Linked to Heart Attack, Stroke, Death”
Basal Metabolic Rate / Resting Energy Expenditure – Calculations and Accuracy
As you may know, I’ve been very fortunate to have had the opportunity to visit the Mayo Clinic Bariatric Center in Jacksonville, Florida. While there, they performed many tests, including my resting energy expenditure (REE) and basal metabolic rate (BMR). These terms are sometimes used interchangeably though there are slight differences. REE includes some lowContinue reading “Basal Metabolic Rate / Resting Energy Expenditure – Calculations and Accuracy”
Food Prep: The Complete Paleo Cookbook for Beginners
I’ve tried many diets, but must admit that paleo was not on my radar. I’m always willing to learn more, so I selected this book to review. The goal of this diet is to reduce health problems by returning to the foods that our Paleolithic ancestors may have eaten. Fast foods, processed foods, refined grains,Continue reading “Food Prep: The Complete Paleo Cookbook for Beginners”
Food Prep: The WW Personal Points Cookbook
This is a beautifully illustrated book with 125 recipes that conform to the Weight Watchers (WW) diet plan. But even if you are using a different program, the recipes can be a valuable addition to your diet. It’s not just about WW, but includes all sorts of cooking and nutritional information, much of it interspersedContinue reading “Food Prep: The WW Personal Points Cookbook”
Weighing In on That
How often should you weigh in to check your maintenance progress? Short answer: it depends on the individual. For the long answer, read below to find out what studies and experts suggest. But in the end, it still comes down to what you feel is best for you! I weigh myself daily, though I’ve beenContinue reading “Weighing In on That”
How to Support Others on Their Weight Maintenance or Weight Loss Journeys
Today let’s talk about ways we can help others as we strive to maintain our healthy weight. So the focus will be on support for friends and family, whether we interact with them in person, or online in various groups and websites. And while we are helping others, we will be learning how to beContinue reading “How to Support Others on Their Weight Maintenance or Weight Loss Journeys”
Sick or Injured…Now What?
This post is not intended as medical advice. It does contain common sense ideas for getting back on track with your diet and exercise. As usual, the suggestions are from reputable sources with footnotes provided. Check in with your medical provider if you are feeling sick or have sustained an injury. How to stay onContinue reading “Sick or Injured…Now What?”
Maintain Weight Loss 