Why Weight?
Join us on a journey to metabolic health.
We don’t have time to lose. While weight loss is often raised as a primary health goal, obesity itself is defined as a multifactorial disease. Fixing the problem isn’t just about reducing numbers on a scale, it’s about getting to the root causes of the problem itself. That’s why we focus on weight transformation and the broader goal of metabolic health.
The blog originated as a series of emails shared with the first client cohort at Weighting4You under thematic headings such as Motivation Monday, Transformation Tuesday, Wellness Wednesday, Thriving Thursday, Fitness Friday, Satisfaction Saturday, and Sunday Spirit. These general topics embrace an approach to holistic wellness. The weekly blog posts often reflect stages of the author’s exploration, transformation process, and continued metabolic health journey.
The blog posts and photographs show the author’s personal choices for specific products, devices, and tools; unless otherwise stated, both the author and Weighting4You disclaim any product endorsements. The author often cites scientific literature and evidence-based research but these references do not constitute nor should they substitute for the medical advice of the reader’s physician or other health care professionals.
October 18, 2023
Homemade Ricotta – Two Recipes
Thrive
Ricotta has its health benefits: the protein, which has a complete amino acid profile, and calcium contribute to bone health. It is a good source Vitamins B-12 and A. In a half-cup serving, there are only 8.9 grams of carbohydrate, making it a low glycemic index choice at 27.
October 11, 2023
Celebrate Your Non-Scale Victories
Transformation
The intrinsic gains of metabolic health bring vitality to all dimensions of our lives. And we don't have to look for the next meal to be the main source of pleasure in our day.
October 4, 2023
Choose to Be Resilient!
Motivation
Every day is a new day, and we adapt as we need to. Our bodies have an intelligence of their own, and we are a lot more resilient than we realize.
September 27, 2023
Closer to the Heart – Part 2
Wellness
September is National Cholesterol Awareness Education Month, and as an Advocate for Awareness for the Family Heart Foundation, it’s a perfect time to dive into a topic that’s close to my heart.
September 20, 2023
To Snack or Not to Snack
Satisfaction
Should we or shouldn’t we snack? There are mixed opinions on this topic. We often snack to satisfy hunger, responding to food availability and social cues.
September 13, 2023
Habits – Hard to make, hard to break
Transformation
Habits can be automatic, mindless activities, and we often don’t recognize them when we are on auto-pilot. The habit has been and continues to be reinforced by a feedback loop in three basic steps.
September 6, 2023
Quality and Its Metabolic Power
Wellness
Learn to shop for quality, because the better the nutrients in the food you eat, the healthier you will be. In communities with social and economic constraints, this will present a challenge, because ultra-processed foods are less expensive and more accessible.
August 25, 2023
Horiatiki Salad
Thrive
During these dog days of August, I love a simple, refreshing Greek salad, perfect for lunch or a light supper. It's not surprising that I find this simple salad satiating. Authentic Greek flavors are like those I savored in my grandmother’s kitchen.
August 18, 2023
Longevity
Motivation
A long lifespan is not in itself the goal: quality matters. How do we extend our health spans and intercept the loss of resilience?
August 11, 2023
The Spice of Life
Satisfaction
Today we are looking at the herbs and spices that give our meals flavor as well as health benefits. We all have our favorites!
August 4, 2023
The Circle of Life
Wellness
The Circle of Life is a tool that is used in the Health Coaching Program at the Institute for Integrative Nutrition: it focuses on primary food – not only the food you put on your plate, but all the dimensions of life that affect our health.
July 26, 2023
Moroccan Lamb
Thrive
Moroccan-Style Lamb and Chickpeas is a recipe with flavors that touch and satisfy every taste bud, and that’s a big plus to achieving satiety.
July 19, 2023
Mind your Mindset
Fitness
We need to incorporate physical activities of all kinds into our daily lives, especially as we get older. We need to preserve strength, flexibility, and stability. The benefits are huge — not just for our hearts, but for our minds.
July 12, 2023
Getting to Maintenance
Transformation
We have the will to transform, to change habits, and to be compassionate with ourselves in the process. The best we can do is reach stability and maintain it as long as possible.
July 5, 2023
Your Primary Doctor Visit
Wellness
Most of us probably have a primary care physician with whom we schedule our annual physical. We step on a scale, have our blood pressure, heart rate, and O2 saturation measured by an physician’s assistant or nurse.
June 28, 2023
Chicken Provençale with Olives and Lemons
Thrive
One of my favorites is Chicken Provençale with Olives and Lemon, found on page 390 of the book. The flavors of the olives, tomatoes, and herbs meld with the chicken to create a delicious Mediterranean comfort food.
June 18, 2023
Walk the Talk
Fitness
If you work days behind a computer and spend evenings in front of a television, you need sedentary breaks from prolonged sitting. Get up and walk during the commercials. Even my Apple Watch tells me it’s “Time to Stand.”
June 9, 2023
Ambivalence
Transformation
Ambivalence is actually a natural part of the transformation process. The road to change is not straightforward. There’s often a lot of negative self-talk going on, often fraught with doubt. When it comes to the topic of weight, there’s emotion at play.
June 2, 2023
Gut Feelings
Wellness
Make no mistake about it, your gut feelings are more than your intuition. In fact, your intestines are like a second brain—the nickname for the enteric nervous system (ENS), which is contained in your gut.
May 31, 2023
Bone-Healthy Steak and Zucchini Noodles
Thrive
I am definitely a reader. I love reading recipes, and generally speaking, I can tell if I’m going to like a dish by the list of its ingredients before I make it. This one appeared in my inbox, courtesy of AlgaeCal, a calcium supplement that I take for bone health.
May 26, 2023
Core Strength
Fitness
Strong core muscles make it easier to engage in other physical activities. There are exercises you can adopt into your routine without going to the gym.
May 19, 2023
Focus
Transformation
One of the best tools to help us maintain focus is time management: defined as the decision-making process that structures, protects, and adjusts a person’s time to changing environmental conditions.
May 12, 2023
Organize Your Medical Records
Wellness
Be prepared for an emergency. Organize your medical records for yourself, your spouse, your parent, or a friend who lives alone.
May 5, 2023
How did you sleep last night?
Satisfaction
When it comes to tools, I recently decided to explore what’s going on when I sleep. I downloaded the Sleep Cycle app, which works in conjunction with Apple Health. I can set an alarm (or not) for wake-up as well as parameters for bedtime.
April 28, 2023
Let’s get physical!
Fitness
How we choose our activities and make room for them in our daily lives is highly individual and can change depending on our stage of life or if we are coming back from an illness or injury.
April 22, 2023
Closer to the Heart – Part 1
Wellness
Your heart is the hardest working muscle in your body. Do not take it for granted. Know your risks and be proactive if you are in a risk category.
April 12, 2023
15 Minute Garlic Butter Chicken with Parmesan Cauliflower Rice
Thrive
I hear you! You’ve come home from work and now you have to cook. You want to stay on your food program but you don’t have a lot of time to prep a meal. And if you’re cooking for one, you’d like to have extra portions to bring to work for lunch.
April 3, 2023
Visualization
Motivation
Your brain is constantly using visualization in the process of simulating future experiences, but this process happens so naturally that you generally aren't even aware of it, the same way you usually aren't aware that you are breathing.
March 28, 2023
Asian Seared Scallop Salad
Thrive
I have two Whole30 cookbooks and enjoy many of the recipes, particularly the ones that are chop-chop simple and quick to make. This one is one of my favorite salads. If scallops are not your thing, try shrimp or tofu.
March 20, 2023
Curiosity
Motivation
I accepted that there were no definitive answers, but I collected and observed my personal data, and followed where it led, shedding one to two pounds a week.
March 11, 2023
Balancing Acts
Fitness
When we think of physical fitness, we often focus on the cardio and strength-building aspects that are so important to our metabolic health. Maintaining flexibility and balance are equally important, especially as we age.
March 4, 2023
Cravings
Satisfaction
As we acknowledge and confront our cravings, we become empowered to seek out the best choices for where we are right now on our health journey.
February 28, 2023
What the Heck Should I Cook?
Thrive
When I started my personal weight transformation a year ago, I considered all the diets I had ever tried, and decided not to follow one, but to follow many.
February 22, 2023
Adopting Accountability Tools
Transformation
A personal transformation process involves trial and error as we learn what works for us and what doesn’t. And it also involves taking responsibility for change and being accountable to ourselves.
February 14, 2023
Unpacking the Boxes of Change
Transformation
We deal with change at various junctures in our lives. Some change is thrust upon us unexpectedly, such as a diagnosis of cancer or asymptomatic high blood pressure.
February 1, 2023
Connect to Your Purpose
Satisfaction
Connecting to my purpose are these book ends – separated by 60 years of time – illuminated by the deepest themes of life and love and memory. My story is as old as I am.
October 18, 2023
Homemade Ricotta – Two Recipes
Thrive
Ricotta has its health benefits: the protein, which has a complete amino acid profile, and calcium contribute to bone health. It is a good source Vitamins B-12 and A. In a half-cup serving, there are only 8.9 grams of carbohydrate, making it a low glycemic index choice at 27.
August 25, 2023
Horiatiki Salad
Thrive
During these dog days of August, I love a simple, refreshing Greek salad, perfect for lunch or a light supper. It's not surprising that I find this simple salad satiating. Authentic Greek flavors are like those I savored in my grandmother’s kitchen.
July 26, 2023
Moroccan Lamb
Thrive
Moroccan-Style Lamb and Chickpeas is a recipe with flavors that touch and satisfy every taste bud, and that’s a big plus to achieving satiety.
June 28, 2023
Chicken Provençale with Olives and Lemons
Thrive
One of my favorites is Chicken Provençale with Olives and Lemon, found on page 390 of the book. The flavors of the olives, tomatoes, and herbs meld with the chicken to create a delicious Mediterranean comfort food.
May 31, 2023
Bone-Healthy Steak and Zucchini Noodles
Thrive
I am definitely a reader. I love reading recipes, and generally speaking, I can tell if I’m going to like a dish by the list of its ingredients before I make it. This one appeared in my inbox, courtesy of AlgaeCal, a calcium supplement that I take for bone health.
April 12, 2023
15 Minute Garlic Butter Chicken with Parmesan Cauliflower Rice
Thrive
I hear you! You’ve come home from work and now you have to cook. You want to stay on your food program but you don’t have a lot of time to prep a meal. And if you’re cooking for one, you’d like to have extra portions to bring to work for lunch.
March 28, 2023
Asian Seared Scallop Salad
Thrive
I have two Whole30 cookbooks and enjoy many of the recipes, particularly the ones that are chop-chop simple and quick to make. This one is one of my favorite salads. If scallops are not your thing, try shrimp or tofu.
February 28, 2023
What the Heck Should I Cook?
Thrive
When I started my personal weight transformation a year ago, I considered all the diets I had ever tried, and decided not to follow one, but to follow many.
September 27, 2023
Closer to the Heart – Part 2
Wellness
September is National Cholesterol Awareness Education Month, and as an Advocate for Awareness for the Family Heart Foundation, it’s a perfect time to dive into a topic that’s close to my heart.
September 6, 2023
Quality and Its Metabolic Power
Wellness
Learn to shop for quality, because the better the nutrients in the food you eat, the healthier you will be. In communities with social and economic constraints, this will present a challenge, because ultra-processed foods are less expensive and more accessible.
August 4, 2023
The Circle of Life
Wellness
The Circle of Life is a tool that is used in the Health Coaching Program at the Institute for Integrative Nutrition: it focuses on primary food – not only the food you put on your plate, but all the dimensions of life that affect our health.
July 5, 2023
Your Primary Doctor Visit
Wellness
Most of us probably have a primary care physician with whom we schedule our annual physical. We step on a scale, have our blood pressure, heart rate, and O2 saturation measured by an physician’s assistant or nurse.
June 2, 2023
Gut Feelings
Wellness
Make no mistake about it, your gut feelings are more than your intuition. In fact, your intestines are like a second brain—the nickname for the enteric nervous system (ENS), which is contained in your gut.
May 12, 2023
Organize Your Medical Records
Wellness
Be prepared for an emergency. Organize your medical records for yourself, your spouse, your parent, or a friend who lives alone.
April 22, 2023
Closer to the Heart – Part 1
Wellness
Your heart is the hardest working muscle in your body. Do not take it for granted. Know your risks and be proactive if you are in a risk category.
July 19, 2023
Mind your Mindset
Fitness
We need to incorporate physical activities of all kinds into our daily lives, especially as we get older. We need to preserve strength, flexibility, and stability. The benefits are huge — not just for our hearts, but for our minds.
June 18, 2023
Walk the Talk
Fitness
If you work days behind a computer and spend evenings in front of a television, you need sedentary breaks from prolonged sitting. Get up and walk during the commercials. Even my Apple Watch tells me it’s “Time to Stand.”
May 26, 2023
Core Strength
Fitness
Strong core muscles make it easier to engage in other physical activities. There are exercises you can adopt into your routine without going to the gym.
April 28, 2023
Let’s get physical!
Fitness
How we choose our activities and make room for them in our daily lives is highly individual and can change depending on our stage of life or if we are coming back from an illness or injury.
March 11, 2023
Balancing Acts
Fitness
When we think of physical fitness, we often focus on the cardio and strength-building aspects that are so important to our metabolic health. Maintaining flexibility and balance are equally important, especially as we age.
September 20, 2023
To Snack or Not to Snack
Satisfaction
Should we or shouldn’t we snack? There are mixed opinions on this topic. We often snack to satisfy hunger, responding to food availability and social cues.
August 11, 2023
The Spice of Life
Satisfaction
Today we are looking at the herbs and spices that give our meals flavor as well as health benefits. We all have our favorites!
May 5, 2023
How did you sleep last night?
Satisfaction
When it comes to tools, I recently decided to explore what’s going on when I sleep. I downloaded the Sleep Cycle app, which works in conjunction with Apple Health. I can set an alarm (or not) for wake-up as well as parameters for bedtime.
March 4, 2023
Cravings
Satisfaction
As we acknowledge and confront our cravings, we become empowered to seek out the best choices for where we are right now on our health journey.
February 1, 2023
Connect to Your Purpose
Satisfaction
Connecting to my purpose are these book ends – separated by 60 years of time – illuminated by the deepest themes of life and love and memory. My story is as old as I am.
October 11, 2023
Celebrate Your Non-Scale Victories
Transformation
The intrinsic gains of metabolic health bring vitality to all dimensions of our lives. And we don't have to look for the next meal to be the main source of pleasure in our day.
September 13, 2023
Habits – Hard to make, hard to break
Transformation
Habits can be automatic, mindless activities, and we often don’t recognize them when we are on auto-pilot. The habit has been and continues to be reinforced by a feedback loop in three basic steps.
July 12, 2023
Getting to Maintenance
Transformation
We have the will to transform, to change habits, and to be compassionate with ourselves in the process. The best we can do is reach stability and maintain it as long as possible.
June 9, 2023
Ambivalence
Transformation
Ambivalence is actually a natural part of the transformation process. The road to change is not straightforward. There’s often a lot of negative self-talk going on, often fraught with doubt. When it comes to the topic of weight, there’s emotion at play.
May 19, 2023
Focus
Transformation
One of the best tools to help us maintain focus is time management: defined as the decision-making process that structures, protects, and adjusts a person’s time to changing environmental conditions.
February 22, 2023
Adopting Accountability Tools
Transformation
A personal transformation process involves trial and error as we learn what works for us and what doesn’t. And it also involves taking responsibility for change and being accountable to ourselves.
February 14, 2023
Unpacking the Boxes of Change
Transformation
We deal with change at various junctures in our lives. Some change is thrust upon us unexpectedly, such as a diagnosis of cancer or asymptomatic high blood pressure.
October 4, 2023
Choose to Be Resilient!
Motivation
Every day is a new day, and we adapt as we need to. Our bodies have an intelligence of their own, and we are a lot more resilient than we realize.
August 18, 2023
Longevity
Motivation
A long lifespan is not in itself the goal: quality matters. How do we extend our health spans and intercept the loss of resilience?
April 3, 2023
Visualization
Motivation
Your brain is constantly using visualization in the process of simulating future experiences, but this process happens so naturally that you generally aren't even aware of it, the same way you usually aren't aware that you are breathing.