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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.

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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.

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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.  

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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

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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 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 >>


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
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18 Weight Loss Management Tips to Use When Eating Out

Estimated reading time: 3.5 mi

18 Weight Loss Management Tips to Use When Eating Out

Wouldn’t you love to have some weight loss management friendly tips for enjoying a healthy, satisfying meal when eating out without feeling deprived or guilty?

I have put together 18 tips and recommendations to keep your weight loss management efforts under control when you go out for a lunch or meal, whether it is to celebrate or just for a business or any other occasion meal.

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Why Weight Loss Management is not About Willpower

Do you still believe that weight loss management is about having a strong willpower? If you think that willpower will help you make the right decision to prepare healthy filling meals weight management friendly at dinner time or will give you the last push you need to get into the gym, you are very wrong... in this video I'll explain to you why loss management is not about willpower and will explore with you what do you need instead to get in control of your weight.


Do you want to learn more about the 3 S for success? Have a look here.

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How Well Do Fitness Trackers Work?

Guest Post

Estimated reading time: 4.5 min

How well do fitness trackers work
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How to Create a Healthy Nutrition Plan for Weight Loss You'll Actually Like

One of the main difficulties when learning to get in control of your weight is having a nutrition plan that you actually like. The best thing to do is to create YOUR OWN one. Read my post: How to create a healthy nutrition plan for weight loss you'll actually like, which was published in eHealthInformer 


Your Winter Weight Loss Guide (in case your extra weight is not coming from the heavy coat)

Estimated reading time: 9 min

Your Winter Weight Loss Guide

It’s “that” time of the year again when you need a winter weight loss guide.

When you catch glimpses in the mirror… first a quick glance at the reflection in your bedroom, then at every single mirror you catch, so you can start getting a general idea of the price you are paying after winter.

You might have been caught unready, by an unorganized and mentally unprepared visit to a clothes store and now you’ve ended up in the dressing room, almost naked, with the crude reality in front of you: all those winter months are making you pay a price…

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Healthy Filling Meals: Spinach with Ricotta

Estimated reading time: 3 min

Healthy Filling Meals: Spinach with Ricotta

Somebody asked me recently an easy and light recipe with spinach. Here it is the one recipe I cook all the time, which can’t be easier, quicker, lighter, yummiest and weight loss management friendly.

My whole family loves it and I have started cooking it mixing Kale too, because my daughter doesn’t like Kale so much so I am looking for some ways to make her eat it. Kale is trendy now right?! So let’s have Kale! It worked and the result was excellent!

You might wonder how can the dish be light or even help you to lose weight if it contains cheese! Well, cheese is a source of protein and fat, yes, FAT! 

Together with the spinach, it will make you feel satiated and full, meaning you won't be hungry until your snack time 3-4 hours later. Not only that but the recipe is low in carbs, therefore it will help you to maintain glucose levels steady so you don't have those insulin peaks that mess up with your weight loss management efforts. And remember, not all fats are created equal. In fact good fats like olive oil, avocado, nuts and dairy can help you lose weight if you learn how and when to have them. Just avoid all trans fats in most manufactured foods please!  

If you add an egg, you’ll have enough as a lunch or dinner, and it is still very low in carbs which is what you need at night right? (Psee… you don’t want to eat too many carbs at night because they interfere with the weight loss management friendly hormones that work in your favor at night to keep your weight under control… but that’s a secret right? More in other posts to come).

Here we go!

Spinach with Ricotta

1 tray of fresh baby spinach (1 pound or ½ Kg). Organic if possible. Add some kale if you wish to.

• 1/2 container of reduced fat fresh ricotta (1 pound or ½ Kg). Organic if possible.

• Grated cheese (4 cheese blend). Reduced fat if possible.


Cook the spinach with a little bit of salted water for 2-3 minutes until tender.

Drain the water from the spinach.

Mix the spinach and the ricotta in an oven resistant tray.

Cover with the grated cheese

Broil it in the over until the cheese is melted and crunchy

Enjoy it!

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Healthy Filling Meals: Surprise Me! Soup

Estimated reading time: 3 min

Healthy Filling Meals: Surprise Me! Soup

Eat to lose weight is the motto of the healthy filling meals series. One of the major misconceptions in weight management is to try to eat less to lose weight. 

The less you “try” to eat, the more obsessed is your brain about finding and eating food, the more cravings you have, the more unhappy you feel and the more you metabolism runs on a “slow burning mode”, so it doesn’t use too much energy (calories) to do the basic activities.

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Type II Diabetes Prevention

Estimated reading time: 6 min

Type II Diabetes Prevention

Are you at risk of pre-diabetes or even type II diabetes?  There are things that you can do for type II diabetes prevention.

 Many people are scared of hearing about type II diabetes and deep inside they are afraid that it may “happen” to them.

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