20 tips for a healthy Thanksgiving
For many, November kicks off the holiday season. Thanksgiving (Nov. 24) is a time to be grateful for all you have and continue to work for. (And also a time to eat more turkey in one day than you do all year.) You can enjoy Thanksgiving and stick to your wellness goals. Jessi Boehme, MS, a […]
Grocery store tours: An expert’s guide to trimming costs, calories from your cart
With tens of thousands of food products available in most grocery stores, it’s good to have a grocery shopping game plan before you hit the aisles. A grocery store tour with a nutrition expert is one way to learn how to fill your cart with balanced meals and healthy snacks. Jessi Boehme (pictured below), a […]
Experts share easy, healthy snack ideas for fall
Expert blog: Jessi Boehme, MS, RDN, is a Registered Dietitian/Nutritionist at Mary Free Bed. She and other members of the Mary Free Bed nutrition team offer tasty snack ideas for fall. Autumn is upon us. School is in full swing, flannel-wearing is at an all-time-high and we’re savoring those last hot, sunny days. As we […]
Fall into autumn with a colorful and delicious fall salad recipe
Expert blog: Jessi Boehme, MS, RDN, is a Registered Dietitian/Nutritionist at Mary Free Bed. Below she offers expert advice — and a tasty recipe! — to help you prepare for the upcoming seasonal shift. Are you ready to start saying goodbye to summer? I am not so sure about the farewells, but I’m ready for autumn […]
Expert tips to make healthy summer eating a breeze
It’s finally summer! In addition to heat and sunshine, summer means picnics, open houses, beach days, camping and summer parties. Foods that go along with the summer fun typically include hot dogs, potato chips, burgers, pop/lemonade/alcoholic beverages, sauces, pickles, coleslaw and more pasta/potato salad than we’ve had all year. Although it’s OK to enjoy ourselves, we should […]
Low-impact exercises to help you ease into activity
Have you been thinking about starting to exercise but having a hard time deciding what or how to begin? Low-impact exercises are a great starting point. Designed to best suit those who cannot handle a lot of stress on their joints, low-impact exercises are great for easing back into a routine or for a lighter […]
How fruits and veggies support your healthy weight loss goals
When gardens flourish and farmers’ markets are in full swing, our palates tend to reap the benefits of the spring and summer growing seasons. Likewise, our healthy weight loss goals benefit from access to so many nutritious foods. The USDA recommends filling half your plate with fruits and veggies at every snack or meal. When fresh local produce […]
The ‘deets’ on sweets: How to reduce added sugar
Have you ever been confused about the sugar content on a food label? Apple juice seems healthy in moderation, but the label says there’s 25 grams of sugar in the unsweetened varieties – why? The latest federal dietary guidelines recommend consuming less than 50 grams of added sugar per day. The key word? Added. For perspective, […]
Nichols family works together to become a weight loss success story
Dave Nichols needed a total hip replacement, but his doctor told him that he had to lose 70 pounds before the surgery could be performed. His wife, Denise, saw a brochure for the Mary Free Bed’s Weight Management Program, which helps men and women of all ages and in all stages of their weight-loss journey. […]
How the buddy system supports successful weight loss
A successful weight loss or weight management plan includes strategies to manage common day-to-day temptations, like those freshly-baked cookies in the company breakroom or the friend who wants you to skip yoga in favor of happy hour. Enlisting a support person–or “buddy system”–is a fun and effective way to stay on track with your wellness goals. Kim Meeuwsen, […]
Winter workouts and activities to stay fit in the colder months
Unless you’re a winter sports enthusiast, the sting of the cold air can make it much more tempting to stay inside with a cup of hot chocolate rather than get outdoors to exercise. This makes it especially difficult to combat those seasonal blues. Trying new winter workouts and activities — or dusting off some classics […]
Staying strong with your New Year’s resolutions
“Resolutions become real if you’re willing to involve yourself and accept responsibility for your choices as well as the consequences that go with them.” — Dr. John Valusek A personal resolution is a promise to yourself to think, feel or act differently in a way that’s important to you. Research shows more than 80% of resolutions […]
Festively fit: Tips for avoiding holiday weight gain
Between appetizers, the main attraction and beverages — not to mention those hard-to-resist cookies and sweets — the average holiday meal can clock in at more than 3,000 calories. Unfortunately, this can result in an average holiday weight gain between 2-5 pounds. Some won’t lose that extra weight, adding on year after year. How do you […]
Healthy cooking during the holidays
The holidays are quickly approaching and there are so many great family recipes to share. Unfortunately, that cookie recipe from great-great-great-grandma that calls for one and a half cups of butter may not align with your weight loss meal plan. It’s OK to splurge on occasion – but only within reason. Healthy cooking is possible […]
Fast fitness ideas for your busy life
Trying to fit exercise into your busy life can be a challenge. Some days, it feels as if there aren’t enough hours in the day and fitness can fall by the wayside. Creating an exercise routine that works with your day-to-day schedule can help make exercise a habit that sticks. The experts in our Weight Management […]
Healthy harvest: Easy fall recipes & fitness ideas
As humid summer days turn into crisp fall evenings, you may find yourself craving comfort casseroles, hot beverages, and, let’s be honest: pumpkin-flavored everything. The autumnal shift doesn’t have to halt your weight loss journey. There are many ways to enjoy the flavors and beauty of fall without sacrificing your healthy habits. Enjoy these tips and […]
5 health benefits of weight loss & management
Whether your weight loss goal is 20 pounds or 100 pounds, studies have shown that even a small reduction in weight, such as 5-10%, is likely to yield improvements in your health. Below, Kim Meeuwsen, Registered Dietitian/Nutritionist with the Mary Free Bed Weight Management Program, offers 5 health benefits to losing weight and maintaining a healthy […]
Don’t take a vacation from weight management
For many, summer is the time to hit the road for family vacation. Below, Kim Meeuwsen, Registered Dietitian/Nutritionist with the Mary Free Bed Weight Management Program, offers 5 tips to help you and your family keep active, eat healthy and stay on track while on the road: Load up on healthy car snacks! Try packing […]