We all know that we should do whatever we can to adopt a healthy lifestyle.  It’s common sense: staying healthy means less trips to the doctor and possibly a longer life.

If we all know that we should do our best to stay healthy, why are so many of us unhealthy? The answer is simple: because we don’t know the easiest, most effective ways to maintain a healthier lifestyle.

If you want to adopt a healthy lifestyle, here are four easy ways that you can begin:

  • A Healthy Lifestyle Means Eating Less Meat

You don’t have to go vegetarian if that’s not your desire, but cutting back on the amount of meat you consume on a weekly basis will lead to a healthier body. Replacing two or three servings of meat, per week, with whole grains or vegetables will increase your heart health, put you at a lower risk for diabetes and even reduce your cholesterol.

Continue reading

Every dieter knows that cooking and weight loss are practically synonymous. But when you have a jam-packed schedule or are just too tired to be bothered, it can feel like a major effort to deal with a guilt-free meal.

When you plan meals, you’re less likely to give in to take-out temptation. You’re also less likely to fall back into old, unhealthy habits, like reaching for a box of processed food, packed with excess calories, fat, sodium, and sugar. Invest a few minutes before each weekly grocery trip to plan out meals. Here are weight loss recipes that will jump-start your meal planning!


1. Vanilla Quinoa and Roasted Blueberry Breakfast Bowl

Our healthy cereal offers everything you need, from protein to complex carbs, to start your day off right—and all for 220 calories.


2. Breakfast Yogurt Parfait 

Whether you eat this at home or on the go, this recipe delivers protein and fruit in a breakfast that’s less than 190 calories.

Continue reading

At Optimal Weight Control we recommend that you shop only once a week. Use the list below to get everything you need, so you won’t have to go into  —the supermarket— unplanned…during your diet week.Here’s everything you need, to lose 2-5 pounds each week.Organize your grocery shopping list by aisle. Follow these tips for filling that list with the healthiest foods from each aisle.

1. Bakery and Bread

On Your List:

  • Whole wheat bread, pita pockets, and English muffins
  • Whole-grain flour tortillas

Look for the words “whole wheat” or “whole wheat flour” as the first ingredient on the label.

Choose whole-grain breads that contain at least 3 to 4 grams of fiber and have fewer than 100 calories per slice.

Continue reading

It’s possible to lose weight on any schedule. Wise food choices and regular exercise are especially important for shift workers — though it can be difficult. It’s a huge challenge. You will find it to be more of a challenge if you are working the night shift. There are several factors that go into making this shift less conducive to a weight loss and fitness-focused mindset. Here’s how to push through those obstacles to achieve your weight loss goals.
Continue reading


Eating right doesn’t have to be complicated — simply begin to shift to healthier food and beverage choices. These recommendations from the Dietary Guidelines for Americans can help get you started.

  • Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products.
  • Include lean meats, poultry, fish, beans, eggs and nuts.
  • Make sure your diet is low in saturated fats, trans fats, salt (sodium) and added sugars.

Continue reading




Everything you eat and drink matters. Find your healthy eating style and maintain it for a lifetime. Start with small changes to make healthier choices you can enjoy. The right mix can help you be healthier now and into the future.

To build your own healthy eating style, follow the MyPlate building blocks below. Each one has starter tips to inspire you to create your own solutions — “MyWins.” The key is choosing a variety of foods and beverages from each food group — and making sure that each choice is limited in sodium, saturated fat, and added sugars.
Continue reading