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03/22/2025

Drink your coffee black from time to time
Coffee is rich in antioxidants and has been linked to many health benefits, such as a lower risk of type 2 diabetesTrusted Source, cognitive declineTrusted Source, and chronic liver diseaseTrusted Source.

However, many commercial varieties of coffee contain lots of additional ingredients, such as sugar, syrup, heavy cream, and sweeteners.

Drinking these varieties quickly negates all of coffee’s health benefits and instead adds lots of extra sugar and calories.

Instead, try drinking your coffee black or adding a small amount of milk or cream instead of sugar.

03/09/2025

Replace sugary drinks with sparkling water
Sugary beverages are loaded with added sugar, which has been linkedTrusted Source to numerous diseases, including:
heart disease
obesity
type 2 diabetes
Plus, the added sugar found in these drinks doesn’t impactTrusted Source appetite the same way that nutrient-rich food does.
Unlike meal replacement drinks, which are rich in essential nutrients, sugary beverages are usually made up of “empty calories” that are unlikely to leave you satiated.
Try replacing your sugary beverage with either a sugar-free alternative or choose still or sparkling water instead. Doing so will shave off the non-beneficial calories and reduce excess sugar intake.

02/25/2025

Eat eggs, preferably for breakfast
When studying various types of calorie-matched breakfasts, eggs come out on top.
Eggs are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline.
Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss if that’s your goal.
For example, one 2020 studyTrusted Source of 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal.
When studying various types of calorie-matched breakfasts, eggs come out on top.
Eggs are rich in high quality protein and many essential nutrients that people often don’t get enough of, such as choline.
Eating eggs in the morning increases feelings of fullness. This has been shown to cause people to consume fewer calories at later meals. It can be quite helpful for weight loss if that’s your goal.
For example, one 2020 studyTrusted Source of 50 people found that eating an egg-based breakfast reduced feelings of hunger and decreased the amount of calories consumed later in the day than a breakfast of cereal.

02/12/2025

Add Greek yogurt to your diet
Greek yogurt is thicker and creamier than regular yogurt.
It has been strained to remove its excess whey, which is the watery part of milk. This produces a final product with higher fat and protein than regular yogurt.
Eating a good source of protein can helpTrusted Source you feel fuller for longer, which can help manage your appetite and reduce your food intake if that’s your goal.
Plus, since Greek yogurt has been strained, it contains fewer carbs and less lactose than regular yogurt. This makes it suitable for people who follow a low carb diet or are lactose intolerant.
Just make sure to pick the plain, unflavored varieties. Flavored yogurts may be packed with added sugar and other less nutritious ingredients.

02/02/2025

Increase your protein intake
Protein is often referred to as the king of nutrients, and it does seem to have some superpowers.
Due to its ability to affect your hunger and satiety hormones, it’s often consideredTrusted Source the most filling of the macronutrients.
One 2018 studyTrusted Source showed that eating a high-protein meal decreased levels of ghrelin, the hunger hormone, more than a high carb meal in people with obesity.
What’s more, protein helps youTrusted Source retain muscle mass and may alsoTrusted Source slightly increase the number of calories you burn per day. It’s also important for preventingTrusted Source the loss of muscle mass that can occur with weight loss and as you age.
If you’re trying to lose weight, aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings, and make you less likely to overeat.
Good sources of protein include:
dairy products
nuts
peanut butter
eggs
beans
lean meat

01/19/2025

Try at least one new recipe per week.
Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again. Chances are you’ve been cooking the same recipes on autopilot for years.
Whether these are more or less nutritious recipes, trying something new can be a fun way to add more diversity to your diet.
Aim to try making a new health-focused recipe at least once per week. This can change up your food and nutrient intakes and hopefully add some new and nutritious recipes to your routine.
Alternatively, try to make a healthier version of a favorite recipe by experimenting with new ingredients, herbs, and spices.

01/07/2025

Keep dressing, dips, and condiments on the side
Getting to the point of being able to order a salad at a restaurant is a great achievement for many.

However, not all salads are equally nutritious. In fact, some salads are smothered in high calorie dressings, which may make the salads even higher in calories than other items on the menu.

Asking for the dressing on the side makes it a lot easier to control the portion size and amount of calories that you consume.

12/27/2024

Eat your greens first
A good way to ensure you eat your greens is to enjoy them as a starter.

By doing so, you’ll most likely finish all of your greens while you’re at your hungriest. This may cause you to eat fewer, perhaps less nutritious, meal components later.

It may lead you to eat fewer calories overall, which could result in weight loss. Plus, eating vegetables before a carb-rich meal has been shown to benefit blood sugar levels.

It slows the speedTrusted Source at which carbs are absorbed into the bloodstream and may benefitTrusted Source short- and long-term blood sugar control in people with diabetes.

12/04/2024

Eat from smaller plates
The size of your dinnerware can affectTrusted Source how much you eat. Eating from a large plate can make your portion look smaller, while eating from a small plate can make it look bigger.
According to one 2017 Source, eating from a smaller plate was associated with increased feelings of satiety and reduced energy intake among participants with a moderate body weight.
Also, if you don’t realize you’re eating less than usual, you won’t Source by eating more at the next meal. By eating from smaller dinnerware, you can trick your brain into thinking that you’re eating more, making yourself less likely to overeat.

10/03/2024

Healthier Choices: Whole foods like fresh vegetables, fruits, and unprocessed grains are generally healthier and often cheaper per serving than processed options.

08/25/2024

Evaluate Your Plan: At the end of the week, review what worked well and what didn’t. Did you run out of certain ingredients? Did you overbuy? Use this insight to refine future meal plans.
Adjust Portions: If you noticed you made too much or too little of certain meals, adjust port

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14157 W Highway 19
Bryson City, NC
28713

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