I often hear my clients say, “all I need is more willpower!” when it comes to losing weight. However, research into the subject of willpower holds some useful guidance for all of us when it comes to managing our weight. Behavioral science studies show that willpower is a “depletable resource.” Think about willpower in terms of a fuel tank—the more you use, the less you’ve got…until [...]

We’re not surprised to hear the statistic that the weight loss strategy of “eat less, move more” has a 1% success rate and a 99% failure rate according to Jason Fung’s article entitled “Obesity – Solving the Two-Compartment Problem – Fasting 21”. Furthermore Fung states another mistake made is the “Calories In / Calories Out (CICO) hypothesis” presuming that energy is stored in the body as [...]

Beets + Jalapeño + Dill + Peppercorns Fermenting your own food is simple! Kraut Source is a new kitchen tool which makes your own live-cultured, probiotic-rich superfoods. It’s owner, Karen Diggs, is a former Baumann College nutrition graduate and teacher at Cordon Bleu in San Francisco.  She invented an easy way to make small batches of fermented foods right in your own home. We are excited [...]

Are you struggling to find time to get out of the house to visit the gym? Is it true that you don’t have any exercise equipment at home? Join Healthy Steps’ Personal Trainer Ashley as she shares practical tips for an at-home workout without the use of any equipment. We have solved all your excuses so get up and get exercising! Watch the VIDEO HERE!

Here at Healthy Steps we can’t stress enough the importance of exercise along with your healthy eating plan. Here are just a few, 51 to be exact, reasons why it’s a good idea to get going and get moving. Reference: www.cancer.gov Improves quality of life Lower Alzheimer’s risk Lowers risk of metabolic syndrome and prediabetes Up to 80% lower risk of breast cancer Strengthens bones & lowers [...]

What if I asked you to choose between two options: Option A- Lose weight and gain it all back within a year or two Option B- Lose weight and keep it off for 5 or more years   At this point you may be rolling your eyes at the computer…who wouldn’t choose Option B, given the choice? Although we may all agree that logically there is [...]

You’ve probably heard that fiber is good for you, but are you eating enough? Research indicates that for optimum health, we should consume between 25-38 grams of fiber per day. The average consumption in America is around 15 grams per day, with many people taking in much less than that. Fiber is a carbohydrate but it’s a very special one. A molecule of dietary fiber is similar [...]

Did you see USA Today’s article, “Want a healthy body? It’s all about that fat and muscle, not your BMI”? It’s based on recent research out of the University of Florida, explaining how important body composition is to health? Body composition is so much more than a number on the scale: it includes your percentage of body fat, lean mass and fluid status. Read up to [...]

There’s a lot of misinformation out there when it comes to dietary protein. Meeting our protein needs through our diet is crucial to healthy eating, preservation of lean tissue, protecting metabolic rate and managing hunger and fullness hormones—all of which are essential for weight management! However, sometimes in our quest to eat healthier or lose weight, we inadvertently cut back on dietary protein to the extent [...]

Metabolic Syndrome is defined as a “cluster of symptoms that increase disease risk,” but it’s more useful to view meeting the diagnostic criteria for Metabolic Syndrome as a clue that an individual’s cells are becoming increasingly insulin resistant. Many health scientists agree that insulin resistance may be seen as the cause of a cascade of metabolic derangements that culminate in obesity, type II diabetes, and cardiovascular [...]