Category Archives: Meal Preparation

Get to your goal weight and stay there

Weight loss is actually an easy thing to do, it’s easy because all you have to do is learn and pattern your eating and fitness strategy to optimal output for your body and type and continue to apply all of that information. So always keep on the look out for new tips you can use for weight loss, tips like the ones in the article here.

To help you with your weight loss regime, make a list of your favorite fruits and vegetables, and research interesting and appealing sounding recipes you can make with them. Smoothies or juicing vegetables are great for this, as are more exotic items you might not normally try. Remember, making your new eating strategy interesting and fun will increase the chances of you sticking with it.

Treating yourself can actually be an important part of any weight loss strategy. Making hard and fast rules about food, such as telling yourself that you’ll never eat chocolate cake ever again, can actually make you obsess about food. This leads to stress and overeating, both of which can ruin your weight loss plan. Try to give yourself a small treat everyday, or a slightly larger one at the end of the week for making your goals.

If you are overweight, consider weight loss as a way to ease joint pain. If you begin making changes for a healthier lifestyle, your body will benefit. Losing weight minimizes pressure and strain on joints, and is worth trying before considering more radical chemical treatments. Sometimes, all you need is a change!

When you are wanting to lose weight the best thing that you can remember is to find exercises you love! If you find something that you really enjoy you will be more likely to stick with it. If you hate something you’ll end up dreading it every time you need to do it and before you know it you will start putting it off or skipping it.

When you are trying to lose weight, take the amount of food you usually eat and divide that portion in two. Check in with yourself after you have finished with that much, and see if you are actually satisfied with half the amount you usually eat. You will be surprised at how often you keep on eating just because it is there in front of you and not because you are actually still hungry.

Do not go the grocery store on an empty stomach. Your hunger will magnify your desire for junk food, and you risk buying unhealthy snacks that will make you gain weight. When you are not hungry, you have more mental control over what groceries you should buy that is appropriate for your eating strategy.

It’s hard to lose weight if you don’t allow yourself any treats. One good way to have your treat and eat it to is to buy one bag or container of something you love to eat per week and no more. Allow yourself a little of your treat per day and you won’t feel as deprived and overeat something else.

A great tip to help you lose weight is to track your progress by using your belt. Scales can be very inaccurate when determining how fit you are, but your belt will let you know if you’re losing weight. If you have to increase a notch or two in your belt, then you are making great progress.

These tips were only but a portion of what you can possibly learn that there is to know about weight loss. Weight loss can be a touchy subject for a lot of people but proper education should get ride of any doubt about how to lose weight. You just have to remember to not only educate yourself but to also apply that education, if you do that then weight loss shouldn’t be a hard thing to do.

If you have any questions, feel free to email me at

Yours In Success,
Jeremy LaRochester


Grocery List For You!

The following shopping guide provides you with a convenient list of foods that you should focus on picking up to include on your diet.

Grains/Carbs Fruits/Vegetables Proteins Healthy Fats Condiments/Spices
Brown rice Oatmeal Bran cereal Sweet Potatoes Apples Oranges Blueberries Strawberries Blackberries Raspberries Peaches Cherries Melons Bananas Peppers Spinach Onions Mushrooms Carrots Broccoli Cauliflower Chicken Breasts Egg whites Salmon White Fish Seafood Low-Fat Cottage Cheese Lean Red Meat Whey Protein Powder Greek Yogurt Low-Fat Yogurt Olive oil Nuts Natural Nut Butter Seeds Avocados Fatty fish Fish Oil Flaxseeds Herbs Spices Low-Sodium Soy Sauce Low-Sodium Chicken Broth Balsamic Vinegar

This is just a template that contains many of the items that you should use daily to promote better health and use to make better selections while grocery shopping.

We’ll talk again soon,

Jeremy LaRochester

Don’t Eliminate Your Favorite Foods

Lots of people who decide they want to lose weight believe that it’s an all or nothing approach. They decide that they’re going to give up all the foods they used to love and adopt a completely new eating strategy which is filled with healthy foods that they’ve never eaten before in their life.

However, losing weight is all about balance and there’s no reason for you to give up your favorite foods completely. While you will need to make changes to your eating strategy, you can still enjoy your favorite foods in moderation and lose weight.

A good way to balance healthy eating with your favorite foods is to adopt an 80/20 rule where 80% of the calories you consume come from living healthy foods and then 20% of the calories you consume come from other foods of your choosing.

By adopting this 80/20 rule, you’ll find that losing weight is much more fun as there are no restrictions and no foods are off limits. The freedom to eat your favorite foods in moderation makes the whole process much more enjoyable and you’re much more likely to stick with it as a result.

Hopefully you find this useful to incorporate into your daily routine. Leave me a comment below and let me know!

Your Pal in Health & Wellness,


P.S. Don’t forget to register for my free webcast Weight Loss For Diabetics. It is content driven to provide you with a comprehensive plan to help you blast through fat and maximize your diabetic weight loss efforts.

Adopt A Healthy Approach To Carbs In The New Year

Two of the most popular New Year’s resolutions are to “get fit” and “lose weight”. Many people head into January really excited about these resolutions but after a few months they have reverted back to their old habits. I believe one of the main reasons that people fail with New Year’s resolutions such as these is that they don’t properly integrate the changes into their lifestyle. The good news is that today I am going to help you be successful with your New Year’s resolutions of “getting fit” or “losing weight” by adopting a healthy approach to carbs.

What Are Carbohydrates?


If you are up to speed on the latest eating strategies (diet plans) you have probably heard all about carbohydrates. One minute we should be avoiding them at all costs and then the next minute we should be filling our faces with them. But what do they actually do?

Carbohydrates only role in the body is to provide your body with its preferred source of energy. If you don’t eat any carbs your body can get energy from dietary fats or protein. However, carbohydrates are much easier to break down into energy so if they are available your body uses them first.

In addition to this, certain carbs are also a very good source of health boosting vitamins, minerals and phytonutrients. These are nutrients that your body requires in very small amounts. They have a long list of health benefits in the human body but overall they promote optimal health and ensure that everything inside your body is running as it should be.

Which Carbohydrates Are Healthy?

As I mentioned above, there are plenty of conflicting opinions when it comes to carbohydrates. So which carbs are healthy? The answer is – natural carbohydrates.

For example, a bar of chocolate contains carbohydrates but is not very healthy at all. A banana also contains carbs but is a much healthier choice. The key difference between the two is that chocolate bars are highly processed whilst bananas are all natural.

Natural carbohydrates sourced from fruits and vegetables are normally much lower in calories than processed carbs. Plus, they contain lots of vitamins, minerals and phytonutrients which are often stripped out of processed carbs.

How Can You Eat More Natural Carbohydrates?

The simple answer is to eat less processed products and eat more fruits and vegetables. However, it’s one thing to say it and quite another to actually do it. Here are a couple of tips that should help you along the way:

1) Make Sure Every Meal Contains At Least 1 Piece Of Fruit Or Vegetables:- If it’s breakfast time make sure you are having some fruit with your meal. If it’s lunch time make sure you’ve got some salad or steamed vegetables included. If it’s dinner time make sure you are fully incorporating vegetables into the dish. Doing this will supply your body with a healthy stream of natural carbohydrates right through the day.


2) Substitute An Unnatural Carbohydrate For A Natural Carbohydrate Each Day:- If you eat a chocolate bar and a bag of crisps every day, ditch one and replace it with an apple or an orange. Doing this will cut some calories out of your day and also increase your intake of vitamins, minerals and phytonutrients.

3) Find Fruits And Vegetables That You Like:- A lot of people make the blanket statement that they do not like fruits and vegetables. In a lot of cases this is simply not true – they have just not tried enough different types. So if you think you don’t like fruits and vegetables make a real effort this year to find fruits and vegetables that you do like. There are thousands of different fruits and vegetables out there so the chances that you cannot find at least one which you like are pretty slim. Once you have found some fruits and vegetables that you like follow the two steps above so that you are giving your body a regular supply of natural carbohydrates.


By adopting the healthy approach to carbohydrates discussed in this article you will achieve your New Year’s resolutions of “getting fitter” or “losing weight”. Natural carbs boost your fitness by giving your body the energy, vitamins, minerals and phytonutrients it needs to perform at 100%. They also help you lose weight as they are much lower in calories than processed carbohydrates. So fill up on the fruits and veggies, avoid the chocolate and soda and make this New Year the healthiest one ever.

Have a great weekend!

Yours In Success,

Jeremy LaRochester


Starving Your Body Can Make You Gain Weight

No, that title is not a typo.

One of the things that makes people not get the weight loss results that they want is that they may occassionally be starving their bodies. There are two basic ways that this can happen. One is for it to be done inadvertently—like when you just get busy and forget to eat. Another is when you purpose deprive your body of food to try and “speed up” your results.

Regardless of how it happens, either scenario in this case is equally damaging. Although you will decrease the calories that you take in which may lead to some short-term weight loss, the kicker here is that you will be slowing down your metabolism. What this means is that after the starving is over, your body will hold onto the next meal you eat for dear life, expecting be be starved again. If you allow starvation to become a habit, you will actually be contributing to your own weight gain in the future. Therefore, make sure that you are keeping your meals no more than 4 hours apart. As long as you do this, you will be supporting the healthy metabolism that you’ll need to lose the kind of weight that you’ve committed to.

Yours In Success,

Jeremy LaRochester

A Long Time Ago…

In 1550 BC, the famous Ebers Papyrus advised treating diabetes with high fiber wheat grains. Not much has changed since then. Plant foods are the TRUE drug of choice for treating diabetes. There are large numbers of scientific research findings to confirm the effectiveness of plant foods in managing this disease. Through the centuries, more than 400 plants have been identified, used, and prescribed as diabetic remedies.

Raw onions and garlic have been long been favorite anti-diabetic drugs in Europe, Asia and the Middle East. The vegetable bitter gourd and the herb ginseng have been widely used for treating diabetes since the ancient time in India and China. Common mushroom is widely used in parts of Europe to lower blood sugar. Barely bread is a popular treatment for diabetes in Iraq. Other foods, used in different countries, in the treatment of diabetes include beans, cabbage, cinnamon, coriander seeds, cucumber, fenugreek seeds, Indian gooseberry and lettuce.

All these foods have anti-diabetic properties. Scientific research has confirmed that most of these foods, or their compounds, either lower blood sugar, or stimulate insulin production. Some of the more important foods that help to lower blood sugar or stimulate insulin production in diabetes patients are discussed here.

Artichoke is a tuberous root with a top like a sunflower. This vegetable contains good amounts of potassium, a fair amount of calcium and some iron and sulphur, all of which are needed by the body for maintaining good health.

Artichoke is beneficial in the treatment of diabetes because of its high insulin content. A fully ripe artichoke is said to contain more than two percent of insulin. Ripe artichokes are generally available only during autumn or fall. The insulin is converted into sugar in winter. Artichokes are most effective when eaten raw in salads. If cooking is required; they should be boiled, unpeeled, in a small quantity of water for about 10 minutes. Artichokes can be most effective when combined with other vegetables.

I hope that this gives you some ideas and insight on different alterations you can make within your eating strategy to incorporate some of these life enhancing foods.

We’ll talk again soon.


Jeremy LaRochester

Cheat Snacks For Diabetics

Happy Friday Everyone!

If you are like me, you are totally prepared for an awesome weekend. I know I am with the Super Bowl on Sunday (Go Hawks!) With the thought of all the hotdogs and junk that will likely be consumed, I am reminded of snacking and cheat days for many that should be adhering to an eating strategy. That being said, I have dedicated this post to covering some cheat snacks for those that are dealing with diabetes. You should be able to enjoy just like everyone else right?
A couple of points to make is:

1. When selecting a snack, be sure to keep it under 150 calories. My rule of thumb here is that it is virtually impossible to find a candy bar under 150 calories and keeps your snacking honest!

2. Snacks packed with protein and good fat do not cause a jump or spike in blood sugar.

So What kind of snacks are good? The following are great snacks:

Almonds, Walnuts, Pecans, Peanuts, and Cashews These contain the healthy monounsaturated fats that lower cholesterol and reduce the risk of heart disease. And because they’re packed with protein and “good” fat, they won’t raise blood sugar as much as crackers or pretzels do. Many nuts are high in calories (almonds are the lowest), stick to an ounce, or about the amount that will fit in the palm of your hand.

Whole-grain crackers with peanut butter. You’ll eat more protein and fewer carbs than if you have a bigger pile of crackers with no peanut butter, and your blood sugar won’t rise as much. 3-4 crackers are sufficent.

Raw Veggies. Get in an extra serving of vegetables by nibbling on grape tomatoes, carrots, red and green peppers, cucumbers, broccoli crowns, and cauliflower. Eat them plain or dip them into nonfat yogurt, a light salad dressing, or hummus (stick with 1 to 2 tablespoons’ worth). (mmmmm – hummus!)

Black bean salsa over Eggplant slices. The salsa has only about 15 grams of carbs, 80 calories, and 1 gram of fat. This is for those snack times when you feel like you need a little extra “taste”.

Small cup of vegetable soup. Cook non-starchy vegetables such as spinach, onion, celery, green beans, and squash in some vegetable or chicken stock. It’s filling, full of veggies, and low in carbohydrates.

Eat an apple—and the skin. An apple with the skin contains about 3 grams of fiber. The skin packs a double whammy, carrying healthy soluble fiber that helps to lower cholesterol and prevent heart disease and antioxidants that fight free radicals and lower the risk of diabetes complications.

Try low-fat string cheese. Okay, for those that know me understand that I am not crazy about dairy and cheese. However for snacking and variety sake I’ve included it here. Each piece contains only 80 calories. These are one of the few portable goodies rich in sugar-steadying protein.

So there you have a short list of things that you can snack on in case you start to here the potential rumbling from below!

Thanks for reading and enjoy the game!

Yours in Success,
Jeremy LaRochester

Start a New Eating Strategy – Today!

How’s it going? I hope that you are having an awesome day! My challenge to you today is to start a new eating strategy without using an excuse to wait.

It’s easier said than done starting a new eating strategy that’s healthier. Finding out that it’s too complicated or not worth the trouble is what many people discover when they try to improve the foods that they eat. To help you get over this kind of problem I will be giving you some tips on how to make some improvements in what you eat.

It is important to not only take supplements to enhance your vitamin intake, but also have a healthy strategy that you eat on a regular basis. Although synthetic vitamins have some nutritional value, they are not as readily absorbed as the nutrients are from natural foods. Eating healthy food should be your number one priority in regard to getting essential nutrients from your eating strategy. It can help to fill in any gaps in your plan with high quality supplements. People that would need to take supplements, for example, would be vegetarians who would need additional B12 in their eating strategy. The idea is to eat nutrient rich food, and take vitamins to complement your plan.

It will be more economical and healthier if you can start preparing more foods at home. It’s easy to lose track of the calories in the food you consume out of your home. You will have all the control to prepare what you want and will know exactly what’s in it. You can choose to use sugar substitute rather than real sugar, for example. It’s a win-win situation for your body and your bank account! Spending a day cooking meals for the week can be tiring, but it will help you stick to not eating out. If there is one night that is open, take advantage and prepare multiple meals that day.

Including super-foods into your eating strategy is a good way of eating in a way that’s more healthy. Super-foods are simply foods that have a lot of nutrition. This means that to reap the benefits of them you needn’t eat them in large quantities. You can find them in supplement form, as well as in foods in the supermarkets or health food stores. Included in these are foods like avocados, blueberries and wheatgrass, juices like acai, noni and goji berry, as well as green foods like spirulina and chlorella. By doing some research you’ll find some other super-foods Even some fairly common foods like beans, nuts, and barley are a consideration as well. A healthy eating strategy will soon help you become a much healthier person, motivating you to keep eating in a nutritious way. Eating healthy, especially foods without sugar, will be a great change for many people and a habit that will be hard to kick. It’s well worth the effort, as you’ll soon look and feel a lot better.

Thanks for Reading!

If you would like more information or want to get started on your journey to better health, Schedule a phone consultation with me here!

Tell you what I’ll do, a schedule the phone consultation here and it’s free!
Schedule Free Phone Consultation

Yours in Success,
Jeremy LaRochester

2 Recipes Starring Diabetes Superfoods

Happy Hump day! Hope everyone is doing great!

As a diabetic, how do you control your blood sugar levels and weight – and still enjoy meals? It’s all in the right food. Read on for 2 recipes that are healthy, delicious and packed with all the nutrients you need…

When you’re dealing with diabetes, you know you have to watch what you eat to keep the pounds off and blood sugar levels in check.

It sounds hard but doesn’t have to be.

The key is a diet rich in fresh, whole foods. That means lots of fruits, vegetables, beans and whole grains, plus a few servings of fish per week.

The following are 2 recipes featuring diabetes superfoods. They’ll keep you feeling fit and help ward off potential complications, including heart and kidney disease, as well as problems with your eyes, kidneys, nerves, and circulation.

Grilled Salmon with North African Flavors
Salmon is rich in omega-3 fatty acids. These healthy fats protect against heart disease (a key concern when you have diabetes), according to the Harvard School of Public Health.

In this recipe, the classic North African herb paste chermoula serves as both a marinade and sauce for the salmon. If you don’t feel like firing up the grill, roast salmon at 450˚F for 12-15 minutes.

Serves: 4
Preparation time: 15 minutes

1/4 cup low-fat or nonfat plain yogurt
1/4 cup chopped fresh parsley
1/4 cup chopped fresh cilantro
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
3 cloves garlic, minced
1-1/2 teaspoons paprika
1 teaspoon ground cumin
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste
1 pound center-cut salmon fillet, cut into 4 portions
1 lemon, cut into wedges

1. Stir together yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 1/4 cup for sauce; cover and refrigerate. Place salmon fillets in a large sealable plastic bag. Pour in remaining herb mixture, seal bag and turn to coat. Refrigerate for 20-30 minutes, turning bag over once.

2. Meanwhile, preheat grill to medium-high.

3. Oil grill rack. Remove salmon from marinade, blotting any excess. Grill salmon until browned and opaque in the center, 4-6 minutes per side. To serve, top each piece with a dollop of reserved sauce and garnish with lemon wedges.


Nutritional Facts
Per serving:
229 calories
14 g fat (3 g sat)
1 g carbohydrates
23 g protein
452 mg potassium
134 mg sodium
67 mg cholesterol

Nutritional Bonus: potassium (23% Daily Value), vitamin C (15% DV)

Arctic Char on a Bed of Kale
Up to 2 out of 3 adults with diabetes have hypertension (abnormally high blood pressure)

Leafy greens – like the kale in this recipe – are chock-full of potassium, a mineral that helps regulate blood pressure by counteracting the ill effects of too much sodium.

This dish boasts a second diabetes-friendly food: arctic char (which is related to salmon). It delivers 1,135 milligrams of potassium – nearly a quarter of the U.S. Department of Agriculture’s recommended daily intake.

Serves: 4
Preparation time: 30 minutes

1 tablespoon extra-virgin olive oil
1 large shallot, thinly sliced
1 cup reduced-sodium chicken broth
1/4 cup water
1 to 1-1/2 pounds kale, tough stems removed, coarsely chopped (14-16 cups)
1 pound skinned arctic char (or salmon fillet), cut into 4 portions
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1/4 cup reduced-fat sour cream
2 teaspoons prepared horseradish
1 tablespoon chopped fresh dill, or 1 teaspoon dried
4 lemon wedges for garnish

1. Heat oil in a large skillet over medium heat. Cook shallot, stirring, until beginning to soften, about 2 minutes. Add broth, water and half of kale; cook, stirring, until slightly wilted, about 1 minute. Add remaining kale and cook until tender, about 8 minutes.

2. Sprinkle fish with salt and pepper, and place fish on kale. Cover and cook until fish is just cooked through, 5-7 minutes.

3. Meanwhile, combine sour cream, horseradish and dill in a bowl. Serve fish and kale with sauce and lemon wedges.


Nutrional Facts
Per serving:
335 calories
16 g fat (3 g sat)
90 mg cholesterol
14 g carbohydrates
2 g fiber
35 g protein
1135 mg potassium
424 mg sodium

Nutritional Bonus: vitamin A (353% Daily Value), vitamin C (230% DV), potassium (32% DV), calcium & iron (24% DV), magnesium (19% DV), good source of omega-3s

You will most likely have to seek out your local fish market for the Arctic Char but it is well worth it because it is a very filling and wonderful fish.

I hope you’ve enjoyed this post and this gives you a couple of dishes that you can implement into your eating strategy.

Leave me some comments below with your thoughts on the recipes.

Thanks for reading!

Food For Diabetic Thought

How’s it going!

So something a little different today. I wanted to give you some food and snack ideas if you have diabetes. The following is a list that I have compiled that may help select healthy alternatives rather than negative feel goods!

Guava– Diabetics who received guava juice for four weeks experienced a reduction in glucose of nearly 25 per cent.

Figs– Figs are higher in fiber than any other fresh or dried fruit per serving, containing about five to six grams per portion of three figs. The type of fiber found in figs may reduce the risk of developing type 2 diabetes by slowing down the digestion and absorption of sugars in foods.

Asparagus– Just one serving of asparagus supplies almost 60 per cent of the daily recommended intake of folate, one of the B vitamins. Folate helps reduce levels of homocysteine, a substance in the blood, which at high levels can increase the risk of heart disease.

Additionally, one serving of asparagus significantly increased the action of insulin, which helps mop up excess blood sugar.

Potatoes – I know you’re saying “Come on Jeremy….potatoes?” Yes Potatoes!
A piece of “tater” peel can reduce blood sugar levels. While about 50 percent of the nutrients is actually in the potato itself there is also a little known secret. Want to know? Well alright, washing your face with cool potato juice clears up blemishes. Potato contains a high concentration of sulphur, potassium, chlorine and phosphorus which cleanses the skin. I bet you Madeline won’t tell you that!
Strawberries– Strawberries help control type 2 diabetes by reducing blood glucose levels after a starchy meal as well as block the enzymes responsible for promoting inflammation in the body.

Walnuts– Walnuts contain a powerful antioxidant melatonin, which promotes restful sleep. A U.S. study found eating walnuts increased blood levels of melatonin three-fold. Also, it is widely believed that Walnuts might improve insulin resistance in those with type 2 diabetes.

I hope that you find this useful and can incorporate some if not all into your daily routine. As always, make sure that you maintain an active lifestyle if just walking for at least 30 minutes a day, playing with your kids! If you would like to learn more to eradicate diabetes and beat type 2, email me at
Thanks for reading and have a great weekend!