Lucille Roberts Blog

Empowering, motivating, comfortable – it’s where you want to be.

Recent Posts

healthy bbqing tips

Eating Right in Restaurants

Chinese/Japanese What to avoid: Anything fried, sesame noodles, fried rice, egg/spring/shrimp rolls, fried dumplings, Kung Pao sauce, peanut sauce, pork/beef/duck, anything tempura, avocado salad, ginger dressing What to Choose: Steamed shrimp/scallops/lobster/flounder/chicken all with brown rice, steamed vegetables and “sauce on the side”. You may use only 2 Tablespoons of the following: black bean sauce, ginger […]

Healthy Cooking Concepts

Here are some tips for healthier cooking: Always steam or stir-fry your vegetables to preserve all the nutrients. Make sure to avoid cooking at high temperatures or cooking for too long of a time. Try using vinegar, tomatoes, onions, herbs, and fat-free or low-fat salad dressings to add flavor to your salad. Use your time […]

Supermarket Shopping Strategies

Here are some shopping strategies to help you with your diet: Prepare a list ahead of time. Spend a few minutes writing down what you need. This will save you time and money because, after you get to the store, you might want to buy more items than were part of your original plan or […]

Understanding Nutrition Labels

Look for both the serving size and the number of servings in the package. Make sure you measure your portion size to the serving size listed on the label. If you don’t pay attention to this, you are probably eating more calories and fat than you realize!   Find the amount of calories in one […]

Eating for Exercise

Planning what you need to eat before you exercise can help you maintain a high energy level during your workout. However, this does not mean you should exercise on a full stomach because this can lead to cramping and nausea. You should allow 1-4 hours for digestion, depending on what and how much you have […]

What About Water?

Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water causes fat deposits to increase, while an increase in water can actually reduce fat deposits. The best treatment for fluid retention is to drink more water. As you drink less water, your body sees this […]

Fabulous Fiber Facts

High fiber foods play a major role in your weight loss program because they fill you up with little to no calories. Fiber expands in your stomach and gives you a greater sense of fullness. You can eat larger portions for fewer calories. Fiber Facts: Fiber helps to prevent gastrointestinal disorders such as diverticulitis, hemorrhoids, […]

Portion Distortion

It can sometimes be difficult to estimate proper portion sizes. Here are some visuals that can help you eat less and lose weight! Handful = 1-2 oz. Example: 1 oz. nuts = 1 handful; 2 oz. pretzels = 2 handfuls Fist = 1 cup Example: 2 servings of pasta or oatmeal Palm (not including your […]

Changing Eating Behaviors

Here are some tips for improving your eating habits: Eating should be a pure experience. You should do nothing else while eating. You should taste and enjoy every bite. Always eat in the same place. Never eat when you are standing, in front of the TV, at the kitchen counter while cooking, or lying in […]

Chocolate Without the Guilt for Valentine's Day

Gone are the days of feeling guilty for taking that bite of delicious chocolate. Studies have shown that it actually can be beneficial to your health! Below are some reasons to give and receive this age old confection this Valentines’ Day without remorse!