http://www.acaloriecounter.com/ - A Calorie Counter is a FREE food journal and diet tracker that helps you count calories, carbs, protein, fat and more.


http://www.bellybytes.com/articles/29foods.shtml#.Vqa-K_krLIU - "healthy food hot list" consisting of the 29 food that will give you the biggest nutritional bang for you caloric buck, as well as decrease your risk ...


http://www.caloriecount.com/ - Calorie Count offers free food nutrition data. Learn how to live a healthier lifestyle by eating more nutritious meals and making better diet choices.


http://www.calorieking.com/ - CalorieKing - Diet and weight loss. Calorie Counter and more. It's Your Turn. Take control of your weight forever, with the online CalorieKing Program!


https://www.ediets.com/ - eDiets provides online and mobile-friendly weight loss and meal planning solutions that include a free diet profile and the ability to switch plans without a fee.


http://www.fitday.com/ - Track and analyze your nutrition, weight loss, diet and fitness over the web. Its free and private!


http://www.jillianmichaels.com/fit/ - America's Toughest Trainer Jillian Michaels helps you lose weight with her workouts, exercises, recipes, videos, meal plans, mobile app, community,

support, ...


http://www.livestrong.com/myplate/ - The tool includes 30 minute workouts, meal plans, tips and one click calorie tracking. Try MyPlate today on LIVESTRONG.COM and start working on the body ...


https://www.my-calorie-counter.com/ - Track your calories, carbs and other nutrients. Your free online diet and exercise journal and nutrition facts search engine. Check out our new app!


https://www.myfitnesspal.com/ -Lose Weight with MyFitnessPal.com — for FREE! Losing weight isn't easy - we know. But with a membership to MyFitnessPal.com, you'll get the tools you need


http://www.myfooddiary.com/ - My Food Diary makes counting calories easy. Simply search our system of over 80000 foods and 700+ activities. We offer much more than just an online calorie ...


http://nutritiondata.self.com/ - Go to the Self homepage. Nutrition Data know what you eat. ... On Nutrition Data, you'll find detailed nutrition information, plus unique analysis tools that tell you ..


http://www.sparkpeople.com/index4.asp - SparkPeople.com is the largest online diet and healthy living community with over 12 million registered members. Create a free account today to get the tools, ...


http://thecaloriecounter.com/ - A calorie counter is a way to count your daily caloric intake using our easy to use caloric counter. Calorie counting is an easy way for you to manage your weight.




PLANS


Resistance bands and link for demonstration videos:

http://www.band-exercises.net/

The Mayo clinic website assists in providing information on calorie reduction through the Healthy Weight Pyramid Tool (link takes you directly to the tool). The website is also beneficial for researching articles related to weight management and overall health concerns or questions.

Just follow the link:

http://mayoclinic.com/health/weight-loss/NU00595

The next website is good for those interested in following the diabetic diet. Just click on the PDF version and you can print the document (though it is about 50 pages) or you can save it to your computer. It is very easy to understand.

Just follow the link:

http://diabetes.niddk.nih.gov/dm/pubs/eating_ez/index.htm


If you are interested in journaling your calories and assessing your daily nutrition, you can use calorie counters at the following websites. They are both online weight management communities to provide you with tips and suggestions.

http://fitday.com/

http://sparkpeople.com/

http://myfitnesspal.com/

The next website is a website that I feel is a great resource for living a healthy lifestyle. Please navigate the website and decide for yourself if the information is useful to you.

Just follow the link:

http://www.lowfatlifestyle.com/calories.htm

For those trying to follow a low sodium diet, please follow this link for helpful information on how to reduce sodium. You can also find sample menus here. http://www.mayoclinic.com/health/dash-diet/HI00047

Many people ask for specific recommendations regarding healthy foods for meals and snacks. Here are some suggestions:

Breakfast: plain oatmeal (with fresh fruit, a little cinnamon and nuts), high fiber cereal (Fiber One Honey Clusters), light yogurt (with granola or dry cereal)

Lunch: frozen lunch entrees (Lean Cuisines, Healthy Choice, Smart Ones), salad (with a light vinaigrette), leftovers (controlled portions), whole wheat turkey sandwich (with mustard, lettuce, and tomato and side of vegetables of your choice)

Dinner: Use a salad plate to control your portions, lean meats that are baked/grilled, vegetables

Snacks: fresh fruit, light yogurt, light cottage cheese, mozzarella string cheese, triscuits, wheat thins, raw vegetables. The key with a snack is to pair a protein and a fiber. Some suggestions are to pair low-fat or natural peanut butter with apples, triscuits, or celery, string cheese and wheat thins, cottage cheese and fruit, etc.

Beverages: water (with lemon for flavor if you prefer), Crystal Light

Other healthy foods: skim or 1% milk, whole grain bread (check label), using mustard instead of mayonnaise. I usually recommend using the plastic plate that frozen meals come in, rinsing out these plates and using it as your meal plates to control your portion size.

There is a lot of information in this email. The key is to make healthy changes slowly and gradually and continuing to challenge yourself to a healthier lifestyle.



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