• Firm fruits and vegetables like apples, green beans, cauliflowers, carrots and celery scrub teeth while being chewed and promote healthy saliva to naturalize acids to protect your teeth.
• Lactic acid found in milk and other dairy products helps prevent teeth decay. Consume milk and other dairy products without added sugar for the best teeth.

Schedule your work out time on your daily calendar and just do it.  Plan healthy meals for yourself and your family for a healthier and happier 2012.  PLEDGE with us today for the diet plan that is right for you.

1. Chose non-fried without skin meat 2. Eat bread without applying butter 3. Cut down gravy into half 4. Use fat free salad dressing 5. Drink water instead of cocktail drink 6. Cut dessert into half 7. Avoid going for seconds 8. Do not go to dinner starving

Wish you a very happy and healthy holiday season!

1. Chose non-fried without skin meat 2. Eat bread without applying butter 3. Cut down gravy into half 4. Use fat free salad dressing 5. Drink water instead of cocktail drink 6. Cut dessert into half 7. Avoid going for seconds 8. Do not go to dinner starving

Wish you very happy and healthy holiday season

Vitamin D deficiency may occur in winter due to lack of sunlight.  Vitamin D is not only vital for bones but also strengthens the immune system, may lower the risk of illnesses like diabetes, heard diseases, kidney disease and cancer.  Make sure to include Vitamin D fortified dairy products and whole grain cereals, fish, eggs and mushrooms on regular basis.  

Cooking at home: Stuff your turkey with your favorite vegetables and whole grains. Use low fat recipes to prepare green beans. Plan a whole grain roll. Try fresh mashed potatoes with roasted garlic and olive oil. This season try a healthy cranberry relish by just blending and adding some apples, honey, and vinegar in the blender.

Going out: Do not go hungry. Go with a mind set of no doubles or refills. Watch your portion size.

Treat kids with a variety of small apple this Halloween when they knock on your door.  Let them pick up their favorite type of apple from your basket.  Apples are delicious, easy to carry for snacking and packed with many nutrients which are essential for children’s proper growth and development.

1. Know your healthy body weight and work towards it.
2. Eat at least 2-3 servings of fruits and vegetables every day.
3. Implement whole grains, beans and lentils in your daily diet.
4. At least thirty minutes or more of exercise every day.
5. Limit or avoid processed red meat.

Exercise daily. Maintain a healthy body weight. Eat foods rich in omega 3, antioxidants and vitamin B12.  PLEDGE with us today for the diet plan that is right for you.

Eat foods rich in calcium with adequate vitamin D, A, C, K, Fluoride, Magnesium, potassium, protein and sodium. Perform weight bearing exercises.  Do not smoke. Limit alcohol.

Eat foods rich in calcium with adequate vitamin D, A, C, K, Fluoride, Magnesium, potassium, protein and sodium. Perform weight bearing exercises. Do not smoke. Limit alcohol.

Like bright colors, white-tan brown flesh color fruits and vegetables also contain unique phytochemicals with many health protective characteristics.  Include apples, pears, cauliflower, mushrooms, onion and garlic etc as a part of your diet to optimize you health and wellness.

Research suggests that diet rich in natural phytoestrogens may protect you against cardiovascular diseases, certain cancers and postmenopausal symptoms in women. Flax seeds and soy products contains the highest amount of phytoestrogens. PLEDGE with us today for the diet plan that is right for you.

Lean meat sandwiches on whole grain bread, veggie burgers, Hummus on whole wheat pita bread, assorted low fat cheese with whole grain crackers, green salad, fruit salads with fat free dressing.  Have a healthy and happy labor day.

Yes, yogurts are good for you but be aware of sugar content in it. Look for the yogurts with 16 grams or less total sugar per serving for your optimal health.

Nutrient dense diet will make you feel more energetic compared to calorie dense diet. You need to choose foods from all food groups. Carbohydrates (whole grain breads, beans, fruits and veggies) will provide you quick energy, protein (lean meats, dairy, fish and eggs) may keep your energy up and good mono and polyunsaturated fat sources (nuts, seeds and oils) may make your energy last.

Blueberries are well known for their high amount of antioxidants which is essential to optimizing health and wellness by combating aging, cancer and heart disease. They are an excellent source of Vitamin A, C and dietary fiber. They are a delicious fruit to eat raw or can also be poured over any cereal and plain low fat yogurt to enhance the flavor.

IBS (abdominal pain, cramping, constipation or diarrhea) can often be managed by diet and lifestyle changes. PLEDGE with us today for the diet plan that is right for you.

Take a short walk after eating. Beside your weight management, it may help you digest your food better and also may relieve symptoms like constipation, gas and bloating. PLEDGE with us today for the diet plan that is right for you.

You can meet your daily requirement for calcium and vitamin D with an appropriately planned diet.  Try to include  vitamin D fortified low fat dairy and whole grain cereals, green leafy vegetables, eggs, mushrooms, fatty fish like tuna, and salmons  to get the most calcium and vitamin D from your diet.

You can meet your daily requirement for calcium and vitamin D with an appropriately planned diet.  Try to include  vitamin D fortified low fat dairy and whole grain cereals, green leafy vegetables, eggs, mushrooms, fatty fish like tuna, and salmons  to get the most calcium and vitamin D from your diet.

Eating too much of a healthy food can be unhealthy if not eaten in the ratio of what your body needs.  For example, fruits and vegetables are healthy foods but they miss very important nutrient protein.   Beans are good source of fiber and protein but you may need some rice to compliment the missing amino acid lysine in it. In conclusion, imbalance of nutrients from the foods you consider healthy can be a threat to your nourishment and wellbeing.

Don’t be fooled by sugar free foods if you are watching your sugars due to following a diabetic diet or a low fat diet. In fact, sugar free may not be sugar free; you need to know the total carbohydrates in your food.  All carbohydrates turn into sugar then your body stores it as fat if consumed more than your daily allowed needs and not spent. PLEDGE with us today for the diet plan that is right for you.   

If you are watching your weight, watch every calorie you are putting in and burning out.  Weight gain is nothing but extra calories you have been consuming and not being able to burn out enough of them to balance it out. Today’s PLEDGE might help you reduce your daily intake of extra calories in your weight maintenance efforts.  PLEDGE with us today for the diet plan that is right for you.

Eggs can easily fit in to your diet as long as your total daily cholesterol does not exceed 300 mg.  One large egg provides you only about 70 calories and 215 mg cholesterol. Eggs are a good source of protein, Vitamin A, D, phosphorus and also provide lutein and zeaxanthin which may promote healthy vision.  PLEDGE with us today for the diet plan that is right for you.

Become a smart eater by reading food labels, and asking about the recipes to find out more about the food you are about to eat. Understand if the food is prepared with whole food; low in fat, sugar, and salt; and if that food is meeting your nutrient needs or not. PLEDGE with us today for the diet plan that is right for you.

If you are a coffee lover it may be preventing you from some age related health complications.  Antioxidants, caffeine, Magnesium and chromium found in coffee has shown some protective benefits in managing blood sugars, Parkinson’s disease, dementia and stroke in some studies.  PLEDGE with us today for the diet plan that is right for you.

Eating with a sense of balance is an art that can be easily learn from a Registered Dietitian along with a support from other medical team members. Refer to us today for the nutritional counseling if you know somebody with eating disorder like anorexia nervosa, bulimia nervosa or binge –eating behaviors. Take advantage of our 50% discount in the month of March, 2011.

American Dietetic Association encourages you to include colorful produce, whole foods, lean meat and low fat or fat free dairy in your daily diet to improve health and wellness.  PLEDGE with us today for the diet plan that is right for you.  Inquire us about our 50% discount for the month of March, 2011.

PLEDGE with us today for the diet plan that is right for you.

Consider 2-3 cups of 1% or skim milk every day as a part of your weight loss/maintenance diet.  Read our blog no. 6 for more information on milk. PLEDGE with us today for the diet plan that is right for you.

A new study has shown that diet rich in fibers can lengthen your life. Eating a fiber rich diet may reduce your risk of dying from heart disease, diabetes, obesity and cancer.  The dietary guidelines recommend 14 grams per 1000 calories of dietary fiber per day. PLEDGE with us today for the diet plan that is right for you.

Consider 1 serving of red or purple grapes (15-20) or 100% grape juice (about 4 oz or ½ a cup) per day to keep your heart healthy. These heart healthy benefits comes from the antioxidants found in red or purple grapes including flavonoids and resveratrol that may help reducing LDL cholesterol, reducing risk of blood clots and help maintain a healthy blood pressure.  

Eat more: Whole grains, vegetables, fruits, low fat milk, yogurt and other dairy products, sea foods and plant based oils.

Eat less: Foods with added sugars, saturated fats, trans fats, refined grains and high sodium foods.

Eat high fiber breakfast with low fat milk or yogurt.  Chose Lunch sandwich on Rye or sourdough bread instead of white or wheat bread along with green salad.  Sweet potatoes, pasta, beans, fresh vegetables are better choices over rice, white potatoes and canned vegetable. PLEDGE with us today for the diet plan that is right for you.

Eat high fiber breakfast with low fat milk or yogurt.  Chose Lunch sandwich on Rye or sourdough bread instead of white or wheat bread along with green salad.  Sweet potatoes, pasta, beans, fresh vegetables are better choices over rice, white potatoes and canned vegetable.

Eat high fiber breakfast with low fat milk or yogurt.  Chose Lunch sandwich on Rye bread or sourdough bread instead of white or wheat bread along with green salad.  Sweet potatoes, pasta, beans, fresh vegetables are better choices over rice, white potatoes and canned vegetable.

Eat high fiber breakfast with low fat milk or yogurt.  Chose Lunch sandwich on Rye or sourdough bread instead of white or wheat bread along with green salad.  Sweet potatoes, pasta, beans, fresh vegetables are better choices over rice, white potatoes and canned vegetable.

Soft drinks, juice drinks, energy drinks, sweetened coffee, chai, ice tea, alcohol add extra calories that can be easily minimized or avoided if you are trying to shave off some extra pounds. Remember, 500 kcal deficit a day can lead about 1 lb of weight loss/week.  

An energy deficit or surplus of 500 to 1000 kcal per day may make you lose or gain 1 to 2 pounds per week.

Taking more steps with right diet plan does not only slim you down but also reduce your diabetes risk.  PLEDGE with us today for your health and wellness.