Select a topic below or browse ahead!

13 Tips to Keep Your Weight Under Control This Halloween.

Are you already wondering how to keep your weight under control this Halloween?

Here are some tips that work much better than trying to go into a diet the day after.

Read More 0 Comments

How to Curb Cravings

How to Curb Cravings

I wish I had known how to curb cravings 30 years ago. It would have saved me from many years of suffering trying to manage my weight, and what's worst, many more years to come of researching and dealing with all the misinformation that is out there, trying to convince me of the wrong things or just making things too complicated.   

If I had known back then that the huge bowls of ice cream loaded with sugary cereal would never fix my parents marriage, I would have saved many of my weight problems later on.  

If I had had the resources to deal with my cravings for love... or at least I had known how to curb cravings for ice cream which I had every time I felt lonely and was alone, I would have struggled much less with my emotional wellbeing and the efforts to keep my weight under control for many years to come.

But it is what it is, and I always think that we are faced with the challenges that we need to solve so we can become better persons, most important, the person we are meant to be.

In my case, I like to think that my challenges were there to make me become a biologist and a nutrition specialist to be able to help others learn the right way to manage their weight.

Food cravings are one of the major struggles that most people face with. And it sounds hard to deal with, but once you learn what you need to know everything becomes clear!  

Read More

Fitness Tracker’s Buying Guide

Fitness Tracker's Buying Guide

Have you hear that a fitness tracker can help you achieve your fitness and wellness goals but you are confused about which is the right fitness tracker for you?

We are here to help…

Although there are certain concerns about the effectiveness of the fitness trackers and in fact I published a guest post about the topic: how well do fitness trackers work?, the truth is that many of you like the idea of owing and using one.

If you have decided that a fitness tracker is something that may help you accomplish your wellness goals, make sure that you chose the right one. 

Here you have my last guest post: a fitness tracker’s buying guide that will help in you in making the right decision on what to choose.

Design

Read More 1 Comments

Why Americans Are More Overweight Than People from Other Countries

Why Americans Are More Overweight Than People from Other Countries

Have you ever wondered why Americans are more overweight than people from other countries? 

You might have guessed some of the reasons: huge portion sizes, little exercise, too much sugary foods, no mindful eating, stress, etc.

To me, however, there is one factor that plays a key role here: the American food manufacturing industry.

Not only the ingredients of the processed food are addictive, but they are also the worst thing you could eat in terms of your weight management.

What’s the problem with eating manufactured meals?

Read More 0 Comments

How and What to Eat to Lose Weight

How and What to Eat to Lose Weight

Do you hate the idea of being hungry or killing yourself in the gym I to get in control of your weight? Learn how and what to eat to lose weight in 3 easy steps. 

These are three most powerful strategies of getting control over your weight:

1. Healthy Portion Sizes

2. Right Composition of Meals

3. Paying Attention to Glycemic Index & Glycemic Load

The problem is that we tend to use one or another according to what we know more about or what is easy for us to apply. But all these aspects related. How to eat to lose weight is as important as what to eat to lose weight, and both aspects   are necessary, although some will resonate with you more than others, depending on your personal struggles.

But they all are related to each other, so you should pay attention to all of them.

Let’s see what those 3 strategies are and how can be apply them in real life!

Read More 3 Comments

What’s the Best Breakfast I Can Have?

What's the Best Breakfast I Can Have?

Do you have trouble choosing the best breakfast? 

Have heard that you need to eat breakfast but you can’t really have any? 

What about what to eat for breakfast to lose weight? 

Or maybe you want to know what are healthy breakfast options? 

The problem is that there is so much information out there that it creates misconceptions and it can even get you very confused. 

The truth is that breakfast is one of the topics that arise more questions. Finding out what is the best breakfast for each person is one of the things I help my students learn, understand and apply practically to their life. 

  • Let’s see some specific questions you may have:
  • Are breakfast cereals a good choice & which brand is better?
  • What should I include specifically if I want to have the best breakfast?
  • Are eggs healthy? Or should I stay away from them if I’m concerned about cholesterol?
  • Is orange juice a good choice?

Or even…

  • Do I really have to eat breakfast?

 The answers to all the questions you are having will help you find the solution to your dilemma about choosing the best breakfast you can have. 

Let’s work on those questions and how to find and apply the solutions I’m proposing you.

Read More 0 Comments

Do You Need Help Losing Weight?

Do you need losing weight?

How much time has passed since the last time you though that you "need help losing weight"?

And where are you right now?  Are you still at the same place you were before?  Scared that your health is deteriorating and your weight keeps going up? Have you done anything?

What's My Problem?

Read More 0 Comments

Do You Need Motivation to Lose Weight?

Do You Need Motivation To Lose Weight?

If you need motivation to lose weight you should find a method that you like, that arises your interests, and challenges your ideas and beliefs.

One of the main reasons I became a weight loss management coach was after seeing that most programs failed to motivate people enough for them to succeed in following those programs. 

I wrote an article about this topic that has been publish in the blog www.learnevolveandthrive.com. You can read it here: Do you need motivation to lose weight?: How to get motivated when you don't feel like it.

Why Do You Need Healthy Quick Snacks?

Why do you need healthy quick snacks?

Snacking is tricky, but healthy quick snacks are necessary to maintain your sugar levels and metabolism in equilibrium. 

On one hand, you can’t be eating all day, and you need to wait three or four hours between meals. On the other, you don’t want to wait more than three to four hours or you’ll get too hungry and overeat, and your metabolism will go crazy assimilating all that food. Therefore, ideally you should eat a healthy quick snack between your main meals so you can maintain the no-more/no-less rule of three to four hours between meals.

Let’s see how can you accomplish it.

In previous posts I explained to you about the right combination of foods and food cravings, and you learned that you need to rest three to four hours between meals to let your metabolism do its work, but no more than that to avoid cravings that will lead you to overeat or to eat inappropriate foods. 

Another good reason to follow the three-to-four-hour rule is the demonstrated link between low glucose levels and lack of self-control. If you maintain stable glucose levels during the day, you will be able to make better choices. Healthy quick snacks can help you maintain those blood glucose levels stable.

Read More 0 Comments

Healthy "On the Go" Snacks

Healthy on the go snacks

Healthy “on the go” snacks, are snacks that are easy to carry everywhere you might need them and are low in sugar and low on the Glycemic Index (GI) and Glycemic Load (GL). If you don’t know yet about those two concepts or they are still confusing to you, you can learn all you need to know in my FREE Online Course: Are Beans Fattening?.  

A good example of healthy on the go snacks is a serving of nuts—toasted, not fried—and no sugar, honey, or chocolate coverings. Depending on the size of the nut, one serving is between ten and twenty nuts, which is around 165–185 calories. Also, you should try to control your salt intake, so choose unsalted snacks. 

One thing about nuts, though: They are so yummy and easy to eat that it is very difficult to stop and to know when enough is enough. Try to get a prepackaged bag of nuts or pack your own following the recommended serving sizes. Don’t carry more than one serving with you. If you are still confused about the healthy serving sizes you can watch my video here.

Read More

Are Beans Fattening? Free Online Course

Are beans Fattening? Free Online Course

One of the questions my students ask me more often is if beans are fattening.  And since people are so confused about the value of calories for weight management and there are many misconceptions about food, including beans, I always end with a long explanation to help them understand the answer.

One of the most important aspects, before you can learn how to be in control of your weight, is to understand the concepts of Glycemic Index (GI) and Glycemic Load (GL), how they affect your sugar levels and insulin peaks and therefore how "fattening" a food or even a meal is. 

That can be quite a complex subject and to help you understand it I have created a FREE Online Course to specifically learn about GI & GL. Since I use beans as an example to understand how GI & GL can help you understand whether a food is fattening or not, I have called the course: Are beans fattening?

By understanding how GI & GL work, you'll be able not only to answer the question "Are beans fattening?", but to determine it for any other food.  

Jump in and enroll your FREE Online Course Are Beans Fattening? here.  

Read More 2 Comments

Weight Loss Management Friendly Apple Tart

Weight Los Management Friendly Apple Tart

Desserts tend to be the weight loss management demons, as part of my healthy filling meals series I wanted to offer you a decadent apple tart to enjoy guilt free. Because you really need to eat to lose weight, including dessert!

The secret of this tart is to try to “caramelize” or “toast” the apple using as less butter and sugar as possible. It is a sort of “Tarte Tatin” but with many less calories!!!!

How to “caramelize” the apple

Read More

How to Accept Yourself (5 Tips to Help You Make it Happen)

How to Accept Yourself

Explore with me the concept of self acceptance and get 5 tips to help you answer the inner question of How to Accept Yourself.

This is a guest post published in www.learnevolveandthrive.com clicking here: How to Accept Yourself

About the Author

Arantxa Mateo

Arantxa is a trained biologist, nutrition specialist and weight management coach. Born in Spain, she spent 5 years in Australia before moving to the US. Her motto is "Food is a pleasure. Nobody deserves to be on a diet."

Find out more about Arantxa and 32 Mondays >>

0 Comments

Why Does Your Weight Loss Management Journey Start in Your Kitchen?

and how to learn to organize your cooking time

Estimated reading time: 4 min

Weight Loss Management Journey Starts in Your Kitchen
Read More 0 Comments

Note: Please fill out the fields marked with an asterisk.