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How to Start a Healthy Morning Ritual in 5 Steps

Journaling as part of a healthy morning ritual

Here’s how to start a healthy morning ritual for weight loss, blood sugar management, heart health and more! My morning ritual needed some tweaking. How I start my day sets the tone for the next 16 or so hours. And I want those hours to…

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13 Delicious Ways to Eat Out Healthy

Who doesn’t love eating out? I sure do. But healthy eating out can be tricky! Some of the problems: Restaurant portions are often enormous. It’s hard to know which foods are swimming in sugar, sodium and saturated fats. Plus what sounds like a wholesome wrap…

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How Saying “I can’t eat that” Ruins Healthy Eating

cookies on a platter may lead to emotional eating

“I can’t eat that!” And other negative thoughts that derail healthy eating. Even if it’s only in your head, words have power. So let’s choose our words carefully. Maybe you’re surprised to learn that negative thoughts might be holding you back. I’m not because I’ve…

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How to Manage Food Cravings for Sweet or Salty Favorites

craving chocolate: Godiva chocolate and Starbucks

Craving something sweet? Or something salty? Food cravings don’t have to be the undoing of your healthy eating plan. Wow, a lot of people I know are stressed out by food cravings. They ask how to stop craving sweets or how to lose weight when…

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How to Eat Healthy: 15 Easy Ways Without Counting Macros or Calories

eat healthy spaghetti with veggies

The macro diet or counting macros was trendy last year, and I suspect it will be this year too. Counting calories has been a solid strategy for longer than I can remember. And while there are advantages and disadvantages to these strategies, I’ve got good…

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How Much Weight Should I Lose to Boost Health?

feet on scale

“How much weight should I lose?”  “What should I weigh?” Even though these are common questions and ones that seem to have a straight answer, I really don’t give a straight answer. Your weight  – anyone’s weight – is very personal, so it’s not up…

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Your Brain’s Autopilot is Destroying Your Diet

If you’re frequently mad at yourself for overeating, not preparing wholesome food or failing to exercise, the solution may lie in your thought processes and the words you say to yourself. Diet self-sabotage is a real thing. Read on to learn about the mind traps…

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Learn to Stop Emotional Eating

Cupcakes to soothe anger. Chips to tamp down frustration. Ooey-gooey cheesey dishes to numb hurt feelings. Emotional eating, for sure. These strategies to deal with negative emotions may work in the short run. Maybe. Possibly. But an unwelcomed side effect of emotional eating is that…

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What You Need to Know About High Fiber Foods

high fiber foods include mushroom barley soup

The short response is that you probably need to eat more high-fiber foods. A mere 5% of Americans consume enough! The second part of my comment is that not all fibers are the same. Not even close. And that brings me to my third and…

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5 Weight Loss Diet Strategies Worthy of New Year’s Resolutions

Weight Loss Diet Plate

Is a weight loss diet part of your New Year’s plan? If you’re making New Year’s resolutions to lose weight, you can up your chances of success by creatively and purposefully making a plan. Willpower is way over-rated. So are very restricted diets. Here are…

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Welcome to my Blog

Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.

Dietspotlight Top Pro 2017-18
Dietspotlight Top Pro 2017-18