Carol (Missy) Cohen MPH, CHHC

Posts Tagged ‘weight loss’

Finding Energy – It’s More Than Just Choosing the Right Foods!

The first step to optimum health is making food choices that serve our unique bodies. Foods that are high in vitamins, minerals and phytochemicals that can be used to create energy that makes us look and feel great!

So, if you feel like you are choosing the foods that will do this for you. If you are listening to my mantra and incorporating those foods into your lifestyle. Lots of fruits, vegetables, nuts and seeds. Don’t forget your healthy fats found in fish and the occasional piece of grass-fed organic beef. Yet you still are not losing weight and feel BLAH! Why is that?

To understand why you are consuming the right foods but still don’t have very much energy, let’s follow what happens after your food is consumed.

Avoid Weight Gain When Eating Out

Healthy Restaurant Eating Guide

Even the healthiest sounding dishes at a restaurant can be loaded with sodium, refined sugars and processed foods. In addition, most restaurants are not preparing food with your health in mind but with getting the most bang for the buck. They are not using oils such as coconut or olive oil but are cooking with canola oil and other less expensive oils that not only cause inflammation that leads to various dis-ease states but also may carry contaminants of foods that you are trying to avoid either because of food allergies or food sensitivities.

The first rule of thumb to eating healthy is to prepare your food at home. With some education, this can be easy and fun!

However, there are those times when preparing your own food is just not an option. Here are some tips to help you navigate restaurant eating:

Juicing versus Blending – What is “Healthier”

What is better – juicing or blending? This is a question that is much debated in the wellness community and, I have to admit, one that I have gone back and forth a few times for my own personal health.

Generally, for day-to-day intake, I am much more likely to recommend “blending” to clients vs. juicing of vegetables and fruits.  There is a great advantage in benefiting from the entire spectrum of nutrition found in an apple or a stalk of broccoli, including the fiber and fiber-bound nutrients such as minerals.

Breakfast Experiment

We are all different. I encourage you to experiment with your unique body to find out what foods serve you best.

As a way of tuning into your body and learning to listen to its messages, explore eating a different breakfast every day for a week. Jot down what you eat and how you feel, both right after eating and again two hours later. Sit quietly after you eat and reflect. Note how your energy level, your moods and your physical symptoms are affected by the food in your body.


Day 1:  Eggs

Are You Listening to Your Body?

That headache that you are suffering from is not just an annoyance. It is your body telling you something is wrong.

Ditto for the achy joints that you are experiencing, chronically runny nose, diarrhea or constipation, inability to clear your throat, problems sleeping, fatigue or heartburn. Even your inability to lose weight may be a sign that something is not right.

Did I miss anything? Yeah, that’s a sign that something is wrong too!

Are you listening?

Refrigerator Stir-Fry Surprise!

When I was in college, Wednesdays were my roommate, Dawne’s, turn to cook and she usually took whatever leftover vegetables we had, a can of beans and a pound of ground beef and threw it together. Voila! Hamburger surprise!

This recipe might be a tad more grown-up but no less fun. It comes from my friend, Tracy Harrison, at It’s an awesome recipe and a great way to clean out the refrigerator produce drawer and make use of veggie odd’n’ends.  If you don’t have the vegetables  recommended, substitute a chopped cup of whatever you do have on hand.  Be creative!

I’m Adopting the Caveman Mentality for the New Year

New Year’s Eve and New Year’s Day are two of my favorite holidays!


Because it offers us a chance to reflect on the past and wipe the slate clean.

One of my favorite New Year’s Eve activities is to set the timer for 10 minutes and write down all my successes for the past year, big and small. It is empowering to see that I have successfully launched a kid into the college life, doubled the size of my business in one year (thank you to my clients and referral partners – old and new!), and seen my own markers for diabetes go down as I continue to manage my stress levels, eliminate sugars and grains from my diet, work on decreasing my coffee intake and, the best part, greatly improved my sleep! WOW!

What have YOU accomplished for yourself in 2015? I bet it is more than you realize.

Three Bite Rule

Does getting invited to a holiday party put you into a cold sweat after all the hard work you have done to lose weight?

It doesn’t have to be that way!

The big focus of any party or gathering is getting to spend time with friends or families but there is no reason why you can’t enjoy the food. Take the time to scan the offerings and decide what you truly want to enjoy. Maybe it’s Grandma’s apple pie or a piece of your friend’s fudge. Whatever it may be, remember the “Three Bite Rule.”

Why 3 bites?

The first bite is going to be as enjoyable as you think it is going to be.

The second bite is still wonderful but not as wonderful as the first bite.

By the third bite, you have enjoyed the food as much as you are going to.

It is time to set it aside and hit the dance floor or visit with a friend.

Don’t be afraid of this time of year! Get out and enjoy yourself and please share with the community how you enjoy the holidays.