Weekly Healthy Newsletter!

Curb those cravings!

Here are some tips to help!

Avoid your triggers. Spend a day taking note of where you are and what you're doing when you experience cravings; then try to change one trigger at a time. "Take a different route to work if it's impossible to drive by the doughnut shop without stopping," suggests Kathy McManus, RD, a FITNESS advisory board member and director of the department of nutrition at Brigham and Women's Hospital in Boston.

Take control. Develop strategies for the triggers you can't avoid. For example, if someone brings cupcakes to a meeting, resolve that you'll split one with a colleague or take just a couple of bites. "Remember, you have the power to make healthy choices," Gearhardt says.

Stick to a schedule. Aim to eat only at set meal and snack times — about every four hours — to help prevent mindless grazing.

Cut back on coffee. "Too much caffeine can lead to a sugar craving, because you'll need a pick-me-up a few hours later," Koff says. Drink no more than two cups of java a day and pair them with protein, like almonds, to keep your energy level steady.

Give your meal a happy ending. Come up with an "enough" signal that lets you know when a meal is over. Nutrition and psychiatry pro­fessor Roberts, for example, likes to finish dinner with a cup of decaf tea: "I enjoy it, and then I know eating is done for the day," she says

Enchilada Bake

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Makes 3 servings

Per serving
1 Lean protein
1 1/3 vegetable servings
3 condiments


10 sprays non-stick pan spray
1/2 cup green spring onion, finely chopped
6 ounces shredded cooked chicken breast
1 can (4.5 oz) Old El Paso™ chopped green chiles
2 teaspoons chili powder
¼ cup Old El Paso™ enchilada sauce (from 19-oz can)
One cup canned low sodium diced tomatoes
1/2 cup shredded low fat sharp Cheddar cheese (2 oz)
1 cup shredded low fat pepper Jack cheese (4 oz)
3/4 cup plain low fat greek yogurt
4 ½ ounces Sliced avocado
½ cup Fresh cilantro

1. Heat oven to 350°F. Spray 8-inch square (2-quart) or 13×9-inch (3-quart) ceramic or broiler-proof baking dish with 5 sprays cooking spray.
2. Heat 10- or 12-inch skillet over medium-high heat. Add 5 sprays pan spray and onion; cook 5 minutes or until onion is soft.
3. Reduce heat to low. Add chicken, green chiles, chili powder, tomatoes and ¼ cup of the enchilada sauce; stir to combine. Remove from heat.
4. Stir in Cheddar cheese. Transfer chicken mixture to baking dish. Top evenly with pepper Jack cheese.
5. Bake 10 to 15 minutes.
6. Turn oven control to broil. Place baking dish about 5 inches from broiler; broil 1 to 2 minutes or until cheese is golden and bubbly. Remove from broiler. Top with sour cream, avocado, cilantro.
7. Serve immediately.

Chelsea's Success

She decided to let her 35th year be her most vibrant and healthy yet. She has now maintained her weight for over a year and continues to mindfully make healthy choices! In her words, "I feel incredible and am just so grateful that I found this amazing program!"
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I love sharing in your success and coaching you to your goals! Please feel free to reach out to me at anytime.

Cheering for you always,