9 Tips to Measure and Control Portion Sizes

9 Tips to Measure and Control Portion Sizes

1. Use smaller Dinnerware - smaller dishes or glasses can lower the amount you consume 2. Use your plate as a Portion Guide - divide your plate into sections based on different food groups 3. Use your hands as a Serving Guide - different food groups correspond to...

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8 Proven Ways to Increase Testosterone Levels Naturally

8 Proven Ways to Increase Testosterone Levels Naturally

Why Do Testosterone Levels Matter? From the ages of 25 to 30, a man’s testosterone levels naturally start to decline. Healthy testosterone levels are also important for women, along with key hormones such as estrogen and progesterone. Strong research shows a link...

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Starchy VS Non-Starchy Veggies

Starchy VS Non-Starchy Veggies

Examples of Starchy Veggies: Beans Butternut Squash Chickpeas Corn Lentils Potatoes & Sweet Potatoes Yams Onions Examples of Non-Starchy Vegetables: Broccoli Brussel Sprouts Cabbage Cucumber Celery Mushrooms Tomatoes Spinach Both starchy and non-starchy vegetables are...

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Starchy VS Non-Starchy Veggies

The Wonderful Benefits of Fiber

Fiber Feeds Your Friendly Gut Bacteria It’s estimated that 100 trillion bacteria live in your gut and primarily in the large intestine. Different types of bacteria play important roles when it comes to your health. Fiber does not get digested and reaches your large...

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Starchy VS Non-Starchy Veggies

Healthy Foods To Buy In Bulk

1. Frozen Berries Thankfully, frozen berries are similar in nutritional value to fresh berries and can last in the freezer for up to 6 months! 2. Frozen Meat & Poultry Freezing meat and poultry is an excellent way to avoid food waste, since they can spoil easily if...

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Starchy VS Non-Starchy Veggies

Filling Low-Calorie Foods

1. Oats Oats are low in calories and high in protein and fiber, which will keep you feeling full. One study links oatmeal to significantly improved appetite control over a four hour period. 2. Berries Berries are loaded in vitamins, minerals, and antioxidants. Not...

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Starchy VS Non-Starchy Veggies

More Health Benefits of Blueberries

1. May Help Prevent Heart Disease Some studies show that eating fruits that are rich in anthocyanins, such a blueberries, is associated with a reduced risk of heart attacks. 2. Helps Maintain Brain Function & Improves Memory The antioxidants in blueberries benefit...

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Starchy VS Non-Starchy Veggies

Blueberries & Their Health Benefits

1. Low In Calories But High In Nutrients One cup serving of blueberries contains: 4 grams of fiber 24% Vitamin C 36% Vitamin K 25 Manganese 84 Calories and 15 grams of carbohydrates 2. King of Antioxidant Foods Blueberries are believed to have some of the highest...

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Success Stories

Went to the dr for my 6 month checkup. She was laughing at me because I was talking all about our nutrition class and was so enthusiastic about it. Then when she checked my weight she squealed. I had lost 16 pounds since the last time she saw me. I am off my acid reflux meds now and in another 6 months she may reduce or eliminate a blood pressure med. Whoo Hoo! I know this sounds weird but I am not talking about this for a pat on the back. I amHub International CFR Participant

My name is Beth – I am almost 50 & I’ve been fighting my weight since my early 20s! I did weight watchers 4 years ago and lost 30 lbs. I have kept 20 lbs. off! After doing participating in this program, I have lost 12 pounds. I would like to lose an additional 20 - 25 pounds. I need to be healthy so that I can be around for my son Tanner, who has autism! Just after that small amount of weight loss, my doctor took me off my blood pressure meds. I plan to keepI’ve been fighting my weight since my early 20s!

My name is Megan Stewart. I have struggled with my weight for 4 years now and I have been on and off diet programs but now I feel like I have the knowledge to lose weight and actually know and understanding what I am doing to my body! I have not weight this less since my freshman year! Maggie Stewart Flower Mound, TXNow I have the knowledge

I have gained so much information about eating properly. I am still in the process of learning what is more adequate for me because there are some foods that trigger my inflammation due to RA but hopefully I will take again and get more knowledge and way food interacts with RA. Thanks for the class it is good to know there is place to go to learn about proper nutrition. Zoila Basler Southlake, TXI’ve gain so much information

Lost 14 pounds and have more energy. I plan on continuing the program. I can tell that my fat is going down and gives me incentive to go further. Karen Clancy Coppell, TXLost 14 pounds and have more energy

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