Enjoy Your Summer While Keeping a Low-Carb Diet

It can be really tough to stick to a healthy diet in the summer. If you are not invited to a barbecue, then you are probably smelling one at your next-door neighbor’s house. Or if you are just driving down the street, fast food joints and restaurants throw open their doors to the sunshine and warm weather, hoping the smell of food will draw customers into their establishments. This can almost be too tempting, but fear not – it is still possible to maintain a healthy, low-carb diet in the summer.

Here are some quick tips for keeping your diet on track, even when the careless summer sun is tempting you to do otherwise. Devil Eggs

1. You Don’t Have to Avoid the Grill Entirely

And then it happens: you are at your aunt’s house for a birthday party and out comes the grill. Do not feel like you have to have a greasy hamburger or hot dog just because everyone else is eating one. Instead, opt for a piece of chicken or some grilled vegetables. And if your family uses barbecue sauce, either ask for the low-carb version or skip it entirely.

2. Skip the Carb-Heavy Side Dishes

When you think of summer barbecues, you think potato or macaroni salads as sides, which are both high in carbs. Sliced veggies make a good substitute here, too, as do summer fruits, like berries and melons, and low-carb dips like guacamole. Deviled eggs are also a summer favorite, and these too are low in carbs. You can also opt for leafy greens and shoots, like asparagus. You can also replace potato salad with cauliflower salad, and if you absolutely must have cole slaw, a sugar-free coleslaw is a worthy substitute.

3. Fall in Love with Salad

A salad is such a malleable dish that you can add so many elements to but still keep it both low-carb and interesting. Throw in some chicken, almonds, strawberries, avocado – pretty much anything healthy and light – and it can perk up what would otherwise be a boring mainstay at the table. Salad

4. Watch What You Drink

While you might want to kick back with a beer or a glass of wine by the pool, these beverages are high in carbs and harmful for your low-carbs diet. Opt instead for distilled spirits mixed with either seltzer water or sugar-free mixers. It probably goes without saying that soda is never recommended when trying to stick to a healthy diet. Go for an ice tea instead if you are looking for a refreshing drink. You will also want to avoid mixed drinks that you did not make yourself and certain brands of fruit juice as these can both come with higher levels of added sugars. If you are thirsty, you can never go wrong with plain old water. Keep it in the fridge in the summer, and it will be less boring and more refreshing when you can sip on some nice, ice-cold water. Though, if you simply cannot stand drinking plain water, add a hint of juice or lemon to spice up the taste without adding a ton of calories.

Are you Stuck in a Weight Loss Plateau?

weight-loss-850601_1280Ever since you’ve set your mind to the lose weight, you have been doing great, losing an average of 1-2 lbs a week. Now you are down 30 lbs! The last few months has been relatively easy as your eating habit has now become a routine. But this last month you notice your weight loss has slowed, and even halted. You believe you are doing the same thing as when you were losing each week, but the scale refuses to budge. You start to wonder, “Is this a temporary plateau or will I permanently stay at this weight?” or “Maybe this is my metabolic set-point and I won’t be able to get it any lower?”  Continue reading

Are You “Feeling” Like Eating Or Eating A “Feeling?”

written by: Heynia Cooley


How often do you find yourself rushing home from a hectic day at work and going straight to the pantry or refrigerator? Most people tend to go to food for comfort and for some emotional TLC.  Often times we eat mindlessly thinking we are “feeling” hungry when in fact we are “feeling” bored, sad, stressed, lonely, angry. After indulging in food, we are left feeling empty and maybe guilt-ridden with self-criticism and judgment. So how can one interrupt the habit of comforting with comfort foods?  Continue reading

Fitness Trackers: Steps Toward a Healthier Life


by Kimberly Nguyen


With the popularity of fitness trackers such as Fitbit, Jawbone, Garmin, and Nike soaring, it is no surprise that sales have also increased over the recent years. From simple pedometers to now fashion statements, fitness trackers have evolved to effortlessly coincide with our daily lives. Most devices now have the ability to track sleep, heart rate, meals, and connect wirelessly with our smartphones, but how effective are fitness trackers to lose weight? Continue reading

How Artificial Sweeteners Can Fool Your Tongue, But Not Your Brain


What began with the accidental discovery of artificial sweeteners has led to the thriving, multi-billion dollar diet industry. Targeting those who are trying to manage or lose weight without compromising taste, zero-calorie sweeteners such as aspartame, saccharin, acesulfame, neotame, and sucralose have given dieters what seems to be the perfect alternative to sugar. These sugary substitutes are not absorbed by the body and are much sweeter than table sugar, meaning less is required to achieve the same taste many of us crave. But are they too good to be true? Recent findings have undercovered the hidden costs of weight loss in artificial sweeteners. Continue reading

The Salty truth about Processed Foods

Over 77 percent of the salt in our diet comes from processed and prepared foods. The average person consumes more than 3,400 mg of sodium in their daily diet when our bodies only require 180-500 mg. Because processed and prepared foods are already high in sodium, it is likely that we would get more than the 2,400 mg of sodium recommended by the American Heart Assoication (AHA).

Why is it important?  Continue reading

Does Weight Loss Alone Make You Happy?

silhouette-683751_1280by Heynia Cooley


How often do you weigh yourself on a scale?  Do you identify your feelings of  happiness based on the number you see on the scale? Most people feel some sort of emotion related to losing weight, but does weight loss alone make us happier? Losing physical weight may not necessarily be a prescription for happiness if the need to be thin is a priority to being healthy.

Continue reading