Newsletter Archives

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Newsletters from 2008

• Eating for the Wrong Reasons
• Still Not Eating Breakfast?
• Leaner Cuts of Meat
• Back to Basics
• Added Sugars
• Make 2008 a Winning New Year

Newsletters from 2007

• Make Every Day Count
• Get to the Root of Your Cravings
• More Holiday Meals Ahead?
• Making a List and Checking It Twice
• December - The Final Stretch
• Exercising and Losing Weight
• Thanksgiving Is Not for Gobbling
• Curb the Sugar - Curb the Fat - Curb the Wrinkles
• Checklist for a Thin Body
• This Halloween, Don't Fight The Candy Monster
• Winter Comfort Foods Made a Little Less Fattening
• Gaining Weight After Thirty? Here's Why!
• An Apple a Day Keeps the WEIGHT Away
• Eating Right Is More Effective Than Eating Less
• 30 Things You Can Do Instead of Eating
• School Is On - Pack Your Lunch
• When You're on the Run
• Are Summer Treats Adding to Your Waistline?
• Should We Sue McDonald's?
• Feeling Satiated Longer
• Cool Off with Mouth Watering Melons
• Picking Friends for Weight Loss
• Something New for the BBQ
• Take Your Meal Plan on Vacation
• Eating to Avoid Belly Fat
• Four Tips for the 4th of July
• Water and Sports Drinks
• Food Labeling Can Be Misleading
• Getting Sneaky with Your Food
• Lose 8 Pounds in 4 Weeks!
• 100 Calorie Packs
• Gardening for Weight Loss
• Curbing Nighttime Eating
• Shopping for Weight Loss
• Shopping the Supermarket Perimeter
• The Joy of Eating
• Light Lunches
• Fruits and Vegetables Make a Difference
• Eggs and Weight Loss
• Calorie Burning Drinks
• Fad Diets
• Weighing Yourself Daily
• Eating Disorders
• Taste Buds and Weight Problems
• The Fourth Meal
• Eating in the Fast Lane
• Valentine's Treats
• Eliminate, Reduce and Substitute
• Build a Little Muscle - Lose a Lot of Weight
• Your Self Image and Weight Loss
• Taming the Hunger Beast
• Looking Ahead to 2007

Newsletters from 2006

• Looking Back on 2006
• Monitoring the Food You Eat
• Holiday Beverage Makeovers
• A Gift of Health
• Never Say Never
• A Piece of Pie
• It's a Family Affair
• Enjoying the Holidays without Gaining Weight
• Pack on the Vitamins and Minerals - Not the Pounds
• Eating in Large Groups Can Be Hazardous to Your Health
• Lose Weight with a Hobby
• Trick or Treat (Making It through the Holidays)
• Is Obesity a Choice?
• Lose Weight Now and Be Healthier Later
• Satisfying a Sweet Tooth
• Brown Bagging It
• Spicing Up Your Weight Loss
• Free Diet and Weight Loss Tutorial
• Small Changes Yield Big Results
• Monitoring Your Progress
• Barbecuing Fruits and Vegetables
• Eating Low Glycemic Foods
• Five Myths Debunked
• Keeping Count of the Extras
• Water Doesn't Have to Be Boring
• Got a Hot Body?
• Sneaking in More Fruits and Vegetables
• Indulge in a Smoothie
• The Risks of Rapid Weight Loss
• Forgoing Meat for Weight Loss
• Hitting a Plateau
• Vitamin C and Weight Loss
• It's not the Cookie, It's the Bag of Cookies!
• Fire Up the BBQ and Make It Lean
• Improve Your Health with a 10% Weight Loss
• Getting Fat on Corn
• Weight Loss Begins in Your Mind
• Drinking Green Tea
• Counting Calories
• Calories - How Low Should You Go?
• What if the Weight Comes Back?
• Tips from Successful Dieters
• Women's Health Initiative Dietary Study
• Revving Up Your Metabolism
• Diet Pills
• Sugar Addiction
• Dark Chocolate, Health and Weight Loss
• Support from Family and Friends
• Dealing with Slips
• Watching Out for Bad Fats
• Good Fast Food
• A Supportive Environment

Newsletters from 2005

• New Year's 2006 - A New Beginning
• Looking Back on 2005
• Not in My House!
• Soup and Salad
• Eating Smaller, More Frequent Meals
• Holiday Feasts
• Whole Grains for Health and Weight Loss
• Trimming the Fat
• Watching Out for Sugar
• Substituting with Fruits and Vegetables
• Quick, Easy, Healthy Breakfasts
• The Benefits of Eating Breakfast
• Measuring Success
• Changing Behaviors
• Lifestyle Changes
• Falling Short of Your Long Term Goals
• The Battle of the Kitchen
• Calcium and Weight Loss
• Food Substitutions for Cooking and Baking
• Emergency Meal Kit
• Eating at Night
• Salt, Weight Loss and a Healthy Heart
• Snacking between Meals
• Beware the Food Pushers
• Assessing Priorities
• Making Changes
• Smart Eating at Parties and Picnics
• Little Changes Can Make a Big Difference
• Vegetables and How to Cook Them
• When to Stop Eating
• The Size of Your Dinner Plate
• Cooking Tender, Tasty, Low Calorie Meat
• Take a Second Look at Your Breakfast Cereal
• Feeding Your Emotions
• The Right Attitude for Weight Loss
• Sleep Like a Baby for a Trimmer Waist
• If You Stop Losing Weight
• Put Your Drink on a Diet
• 2/3-to-1/3 Proportions for Simple, Healthy Weight Loss
• Managing Your Weight Is Like Managing Your Finances
• Weighing In on Your Dog's Diet
• The Value of Keeping a Food Journal
• Cut 150 Calories and Drop 15 Pounds

Measuring Success

Newsletters

Tracking your weight loss progress will allow you to monitor how well you are doing and encourage you to continue or do even better. But how?

Using a conventional scale can be misleading, especially if you are exercising and building muscle while losing fat. Frequent readings are also misleading because they fluctuate depending on what you have eaten, namely how much salt you have consumed and the resulting water retention.

Using a cloth measuring tape will allow you to track your progress over time, and a monthly measurement will provide you with enough information to track your progress. Here's how to measure your success:

1. Stand in front of a full-length mirror so you can be sure you are measuring correctly. Use the mirror to make sure that the measuring tape is straight across and not diagonal. Wear minimal clothing.

2. Measure your chest or bust, hips, upper arm and thigh circumference at the fullest part; measure your waist at the narrowest part above your belly button. Make notes on exactly where you place the measuring tape so that you can be consistent.

3. When taking measurements, keep your posture straight. Pull the measuring tape snug, but not so tight that it makes an indentation in your skin.

4. Take two measurements of each body part, measuring to the nearest 1/4 inch. If the two measurements are not the same, take a third and record the average.

Pick a date for your monthly measurements, and get started. Once you start seeing the changes, you'll be glad you did!

Healthy regards,
Megan Porter, RD