Top Three Weight Loss Pitfalls and How to Avoid Them: Part 1

If, despite your best intentions, you have trouble maintaining your ideal weight, you might be taking some common nutritional missteps. Our bodies want to be in balance, with regular feedings of high-nutrient food eaten in pleasant surroundings.  With our hectic lifestyles, it is easy to get tripped up and fall into the habit of skipping meals, not getting enough good-for-you veggies, and succumbing to the late day munchies. 

Before you decide to go on a crash diet, think about picking one habit to focus on changing that can help you breathe easier in your jeans.

Here are easy steps you can put into place today to get past the three habits that will derail your weight loss goals.

  1. Skipping Meals

We women have a tendency to jam-pack our days with work, household responsibilities, volunteer commitments, community service and family fun. We know how to get a lot done, but sometimes this comes at the sacrifice of our own health and fitness. 

One way we cut corners is to save time by skipping meals.  Have you ever said, “I was so busy that I forgot to eat!”? Often, we sit down to dinner only to realize this is the only real meal we’ve enjoyed all day, having grabbed snacks on the go to sustain us. 

These habits can catch up with us, as under-eating can cause our metabolism to slow down so that we are likely to hold on to the extra calories consumed at weekend parties and brunches out. 

My favorite solution to the “too busy to fix a healthy meal” challenge is what I like to call Muffin Tin Madness. Those muffin tins are useful for more than classroom cupcakes! Taking a few minutes on Sundays to prepare veggie-filled gluten-free muffins, mini-meatloaves, or single serve frittatas, will leave you with six servings of a healthy meal or snack to eat throughout the week. 

Here’s one of my favorites:

Kale Ricotta Cups


1 medium onion, diced

2 garlic cloves, minced

4 cups kale, stems removed and chopped (about 2.5 ounces)

3 large eggs

1 container (454 grams) light ricotta cheese

1 Tbsp dried oregano

1/2 tsp nutmeg

Salt and pepper to taste

1 cup sliced cherry tomatoes (optional)

Preheat oven to 375 degrees. In a skillet, heat 1 tablespoon oil over medium. Add onions and sauté for 5 minutes. Stir in garlic and kale and continue cooking 2-3 minutes, or until kale begins to wilt. In a large bowl, beat together eggs, ricotta, oregano, nutmeg, salt and pepper. Stir in kale mixture and cherry tomatoes. Divide mixture among 11-12 greased muffin tins and cook for 30 minutes, or until set and beginning to brown. Let cool before unmolding.

Watch for Part 2 Coming Soon!

~Elaine Morales


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