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Thursday, March 21, 2019

Healthy Spring Flash Sale TODAY!

Today Only- Healthy Spring Flash Sale!


Now is the time to get ready for your spring and summer entertaining and check off those unique items on your list you need to enjoy healthy and stylish eating at home! Livliga is having our annual Healthy Spring Flash Sale with 20% off ALL products AND FREE SHIPPING on all orders over $40 for ONE DAY ONLY! Get started now without the stress yet all the benefits of Livliga's mindful eating suite of stunning tableware.


More big news! Our all-new Diabetes eCookBook we did in collaboration with Shelby Kinnaird, the Diabetic Foodie, is set to launch in just 5 DAYS on March 26th! Be on the lookout for this delectable item coming your way soon...and just in time for spring! Below you will find the preview of this exciting launch.


Order your plates now and then download these new recipes next week to be set for healthy eating all year long!


Start Shopping!

Monday, March 18, 2019

Monday Motivational Meal


This meal is a sneak peak of the meals and recipes in our NEW and FREE Diabetes eCookbook launching on #DiabetesAlertDay . We partnered with Shelby Kinnaird, AKA The Diabetic Foodie, to offer this fresh and delectable recipe ebook. This meal is served up on our Vivente dinner plate. Want more info? Check out another recipe she's cooked up on our blog.


Try her DELECTABLE recipe served up right-sized on Livliga!

Friday, March 15, 2019

Bariatric Plate: Spring Meal Planning


This week we are delighted and honored to have Rose Archer, the founder and chef of True You Food, join us as a guest blogger. She shares with us a wonderful springtime menu. Enjoy the visual inspiration and the step-by-step she shares to make your meal making...fun, doable and very tasty! Enjoy! And Live vibrant!



Spring Chicken Dinner


Spring is such an exciting time! I live in the Northwest, and I am always chomping at the bit for spring to come knowing summer will be close behind. Spring is the beginning of new growth, both in my yard and in my heart. As more fresh produce begins to show up at the grocery store and the farmers market opens I start to feel restless and want to clean closets and try out new recipes; recipes that are fresh and light unlike the heavy stews of winter.

This Spring Chicken Dinner (Ha!) is a perfect way to wake up your taste buds. It is a complete dinner composed of multiple recipes from the True You Food bariatric recipe library. Thinly sliced moist poached chicken breast is served over a spread of fresh, bright green pea and parsley hummus. You then top the chicken with a tangy cucumber dill yogurt sauce and serve it all with a side of lemon-scented quinoa. Yum!

The whole meal is very high in protein as there is protein in every part of this dinner! Obviously, the chicken is high in protein, but the hummus has protein from the sesame tahini, the yogurt in the sauce adds a good amount of protein and quinoa is the highest protein grain out there. Awesome!

There are fresh veggies and herbs tucked into everything, which adds so many nutrients and minerals without even trying! It's also incredibly moist which makes it ideal for post weight loss surgery. Every recipe can be made in advance and enjoyed alone as well, but they taste so delicious all together!

This dinner is a cinch to plate when you use Livliga's Just Right Set® plates. The circles on the plate allowed me to know precisely how much hummus to spread out and the small circle helped me portion the lemon-scented quinoa. I also used the very cool LivSpoons to easily portion ⅛ cup of quinoa into a perfect cute mound that fit perfectly onto the plate.



Fresh Pea + Parsley Hummus 



Ingredients

  • 1 ⅓ cups defrosted green peas 
  • ½ cup tahini 
  • ½ cup warm water 
  • 2 tablespoons olive oil 
  • 3 tablespoons lemon or lime juice 
  • 2 cloves garlic, rough chopped 
  • ½ cup flat leaf parsley, rough chopped 
  • 1 teaspoon salt

Directions

I make this in a small food processor.
  1. Add all the ingredients to the bowl of the processor. Turn on and let it run till the consistency is completely smooth. You will have to stop it every minute or so and scrape the sides down.
  2. The processing time will take about 5 minutes in total.
  3. If you like your hummus a little thicker, you can start with 1/3 cup of water and see if you like the consistency. The hummus can be stored in your fridge for a week. 
  4. Feel free to swap out the parsley for other fresh herbs, like dill, cilantro or basil. This makes 2 cups. 

Here are links to the other recipes in True You Food’s Bariatric Recipe Library:


Lemon Scented Quinoa

 

Ingredients

  • ½ cup dry white quinoa 
  • ½ teaspoon olive oil 
  • 1 cup bone broth, any flavor (I usually use chicken)
  • Zest of 1 large lemon 
  • Juice of the same lemon 
  • ¼ teaspoon salt

Directions

An important thing to know about quinoa is that it has a bitter oily outer layer called saponin. This is a natural defense to ward off birds from eating this nutritious and tasty seed. Most commercially sold quinoa removes the saponin before they sell it but if your quinoa tastes bitter, then you will need to give it a good rinse in warm water before cooking. I do this in a fine mesh strainer so that I don’t lose the tiny seeds down my sink drain!

  1. If you have rinsed your quinoa, then the first step is to put the wet quinoa in a small pot and over medium heat stir till the quinoa is dry. 
  2. Add the olive oil and continue stirring till the quinoa begins to smell toasty. You will not see a significant visual change in color, but it will smell toasted when you smell it closely.
  3. Next add the broth, lemon zest, lemon juice, and salt. 
  4. Bring the broth to a simmer. 
  5. Reduce heat to low, cover pot and let cook on a low simmer till all the water is absorbed and the quinoa is soft. This will take about 15 minutes.
  6. Turn off heat and let the quinoa sit for 5 minutes. 
  7. Fluff with a fork and enjoy. Cooked quinoa can be stored in the fridge for a week.
Note: You can skip the toasting step to save on time, and you can use water instead of broth.


Guest Blogger Bio




Rose Archer is the founder and chef of True You Food. A medically-inspired, chef-taught culinary video series that teaches post weight loss surgery patients how to cook healthy food that they'll love. With over 100 videos and 85 worksheets in a 10 module program, you will learn to be confident in the kitchen, love what you're eating and never diet again!

Monday, March 11, 2019

Monday Motivational Meal


Weight Management may be as simple as paying attention to our portions. This delicious meal comes straight from Lisa Young 's new book, Finally Full, Finally Slim, where she provides a 30 day plan and recommends Livliga as a "portion prop" to help you succeed! This meal is served up on our Halsa dinner plate!



Friday, March 8, 2019

Portion Control Plates, The Key To Weight Control Success!



Jane Brody of the New York Times recently wrote an article entitled, “For Real Weight Control, Try Portion Control.” More and more we are finding that the road to our good health is by using the age-old technique of portion control.  Science is confirming this and those that have succeeded in losing weight and keeping it off affirm that there is no magic, and the key is to be mindful every day and at every meal. The famous actress, Kathy Bates, is a great example. Recently on GMA she stated that her over 50 lbs. weight loss success was due to mindfulness.

With all the distractions we have, it is not easy to be mindful. Those that have been successful change their environment to support them in being mindful and right sizing what they eat. The first is to eliminate the distractions and create a designated time and place for eating. The most important is to find the tools that work for you to help you maintain mindfulness. To be successful, our choices have to be doable, repeatable and sustainable.

Livliga is a proven mindful tool to help create an inviting food environment that guides you to serve up right-sized portions and balanced meals in a way that is doable, repeatable and sustainable. When it comes to portion control, Dr. Lisa Young is an expert. In her brand new book, Finally Full, Finally Slim, she walks you through the process of becoming mindful. An important part of what she talks about is what she calls “portion props.” She mentions Livliga and our suite of products multiple times. Clearly Livliga is a tool you want in your toolbox.

For long-term success it is a must that we find a way to right size what we eat. Equally important is that when we serve up right-sized portions that they appear to us as plentiful so we can feel satisfied at the end of a meal. If we don’t feel satisfied what will we end of doing?...eating more, of course!  That is why the psychology of eating and mindfulness is as important as using portion control and right-sizing what we eat.

Livliga is all about mindful eating and portion control. Not only do we have portion control plates, we also have portion control bowls, mugs, side plates, wine glasses, beverage glasses, serving spoons with measurement, serving bowls and so much more! And there is psychology built in so you can feel satisfied at the end of your meal! We make portion control doable, repeatable and sustainable. Find out more about how we do it by downloading our free ebook that walks you through the science and psychology.


Learn More About the Psychology That Makes Livliga so Effective

Monday, March 4, 2019

Monday Motivational Meal


For those who like to reboot their metabolism the Whole30 program can be ideal. We took the challenge! The food you fix, thanks to Melissa Hartwig is wholesome, visually appealing, and satisfying. This meal came straight out of her Whole30 Cookbook and is served up on our Halsa plate!


Want Some More Whole30 Inspiration Served Up Right-Sized? Click here!

Friday, March 1, 2019

What People Really Think of Livliga


The Adventures of a Healthy Lifestyle Start Up take us in many directions. Building a company from the ground up also provides for many life lessons. When you are a creator, developer, and manufacturer of a retail product you have to be open to receive feedback, learn from it, and glean key points to help you improve your product and processes. We have asked for feedback from our customers, health experts, other businesses, and those we gathered for focus groups. We always learn.

Here are some of our “pearls of wisdom” we wanted to share with you from the people who really use our product, those who are the professionals in the healthcare field with expertise to share, and those who live with a variety of health conditions who have a specific point of view.

What People say about Our Healthy Lifestyle Product who use it:

What the Professionals say about our Portion Control Product:


 

What People say about our Go-To Diabetes Portion Plate who are Living with Diabetes:

What People say about our Just Right Set® bariatric dishes who are part of the Bariatric Community:

Everybody seems to be Loving our LivSpoons:


 

Feedback we received about our Children’s Line, Kidliga:

What the Press says (Jenna Bush and Hoda Kotb, actually!):

These are just a few examples of what people think about Livliga. We have discovered we are helpful to so many people with a variety of needs and health concerns. Whether young or old we have products ready to be used to help people live as their healthiest selves. Because of this important feedback we have developed new product like the Just Right Set® bariatric dishes and flatware. We are also adding new sizes to our LivSpoons to better meet the needs of those living with diabetes, those in the bariatric community, as well as those who cook and bake at home. We do listen. We do learn. And we act on the feedback we receive.

We now have people who have used our product for a few years. There is nothing better than hearing from our customers how they continue to love Livliga and what more they would like to see from us. It is helping us remain relevant and grow!


Learn More About the Science & Psychology That Make Livliga Plates so Effective


Monday, February 25, 2019

Monday Motivational Meal



Want to share some heart healthy love this February? How about baking these original Rosemary Dark Chocolate Chip cookies...yep, we even share the recipe! (Make sure you're following us on Facebook so you don't miss our Facebook Live where we teach you how to make these)


Try our DELECTABLE recipe served up right-sized on Livliga!

Friday, February 22, 2019

Book Review: Finally Full, Finally Slim by Lisa R. Young, Ph.D., R.D.N.

Looking for a way to permanently lose weight and keep it off? You can do it one portion at a time, according to well-known and well-regarded nutritionist and portion-size expert, Lisa R. Young, Ph.D., R.D.N.

Dr. Lisa R. Young has done it again. She has written a new book to complement her original book, The Portion Teller, that is a comprehension resource and guide on how to be Finally Full, Finally Slim. The book is packed full of information which could be overwhelming except that she has broken it down by stages and days.

In this new book Dr. Young provides a 30-day plan to success. What is different about her daily plan is that it is not about what to eat each day but instead about what you need to learn and embrace in order to change, adopt a healthy lifestyle, and lose weight. The cornerstone of her book is portion control. As she states, “Portion control is like a classic wardrobe: It never goes out of style.”

She also takes the time to explain the difference between portions and serving sizes. In the super-sized world we live in it is key to realize that what we are served is a portion but that portion can be made up of any number of servings. Portion control in this day and age is all about getting back to the basics of serving sizes and what they are for every type of food we eat.

Monday, February 18, 2019

Monday Motivational Meal



This Instant Pot recipe was cooked up by the DiabeticFoodie and served up in a lovely Vivente bowl! #InstantPot #DiabeticFoodie


Try her DELECTABLE recipe served up right-sized on Livliga!


Friday, February 15, 2019

SAVE BIG ALL WEEKEND LONG! Don't miss our President's Day Sale!

We know that sometimes our plans for living healthy can get off track. Livliga is here to help! Now is your chance to SAVE BIG while changing your habits to help you build your healthiest and happiest life.


How can you save big? Easy, everyone saves and the more you buy the more you save!
  • 10% off all purchases
  • 20% off all purchases $50-$150
  • 25% off all purchases of $150+
  • FREE Shipping All Weekend Long





Start Saving!


Monday, February 11, 2019

Monday Motivational Meal



Craving some chocolate? Try this recipe from our Healthy Holiday Baking eBook. It is Chef Vanessa Musi's favorite Valentine's Chocolate Cake that she made using her favorite LivSpoons!


Get your FREE Healthy  Holiday Baking recipe ebook!


Friday, February 8, 2019

Whole 30 Recipes Served Up Right-Sized on Livliga


The beauty of Livliga products is that they can enhance and support any "diet" or "meal plan" that you might be currently using. Livliga is all about right-sizing your food no matter what your choices are for food! Whole 30 is an extremely popular elimination diet. It can be hard to find recipes that are Whole 30 approved. Livliga is here to help!

Here are a couple of our favorite Whole 30 recipes:

 

Seared Salmon Benedict

Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

Ingredients


Salmon

2 salmon fillets (5 ounces each), skin removed
1 teaspoon salt
½ teaspoon black pepper
3 tablespoons cooking fat
2 large eggs, poached
½ cup hollandaise (see below)
1 pinch cayenne pepper

Poached Eggs

2 teaspoons white vinegar
1 teaspoon salt
2 eggs, large

Hollandaise From The Whole30
Serves 2

Prep Time: 15 minutes

1½ cups clarified unsalted butter or ghee
4 large egg yolks
2 tablespoons lemon juice
1 teaspoon salt
⅛ teaspoon cayenne pepper (optional)

 

Directions For Salmon & Eggs

  1. Preheat the oven to 350°F.
  2. Fill a large skillet with 2 to 3 inches of water and add the vinegar and salt. Bring the water to a boil over high heat. While waiting for the water to boil, carefully crack each egg into two separate small bowls.
  3. Season both sides of salmon evenly with the salt and pepper. In a large oven-safe skillet, heat the cooking fat over medium-high heat, swirling to coat the bottom of the pan. Once the fat is very hot, add the salmon fillets skinned-side down. Sear the salmon until you see the edges start to pull away from the pan, 3 to 4 minutes. Slide a metal spatula under each fillet and turn. (If they are ready, they will come off with little effort, so don’t rush this step! If the fillets don’t readily release, allow another minute before turning them over.)
  4. Transfer the pan to the oven and bake for 5 to 7 minutes, until white “curd” protein starts to show on the sides of the salmon. Check often, as thinner salmon will cook faster. Transfer the cooked salmon to a plate.
  5. While the salmon is baking, gently pour each egg into the boiling water. (Add more water if necessary to bring it back up to the 2-3 inch mark.) As soon as all of the eggs are in the pan, remove the pan from the heat, cover, and let sit for 3 minutes (for very soft yolks), or 5 minutes (for firm yolks).
  6. Remove the cooked eggs from the pan with a slotted spoon, allowing any excess water to drain. Set aside until you remove the salmon from the oven.
  7. Place the poached eggs over the salmon fillets and drizzle evenly with the hollandaise. Top with a dash or two of cayenne pepper and black pepper.

Directions For Hollandaise

  1. In a medium saucepan over low heat, melt the butter or ghee until warm but not hot or bubbling.
  2. Combine the egg yolks, lemon juice, salt, and cayenne pepper (if you like) in a food processor or blender and pulse 10 to 15 times to combine. Slowly drizzle in the warm butter or ghee while mixing on low speed, until the sauce emulsifies and thickens. If the sauce becomes too thick, blend in a tablespoon of warm water.
  3. Serve the sauce immediately, or hold covered in a small saucepan on the lowest heat setting for up to an hour. Make your hollandaise fresh every time you serve it, as it doesn’t store well in the refrigerator.

 

Banger Sausage Patties with Sweet Potato Mash and Caramelized Onions

Prep Time: 25 minutes
Cook Time: 25 minutes
Total Time: 50 minutes

 

Ingredients


For the Sausage

1 pound ground pork
¼ teaspoon ground sage
¼ teaspoon garlic powder
¼ teaspoon dried thyme
¼ teaspoon onion powder
⅛ teaspoon cayenne pepper
⅛ teaspoon nutmeg
1 teaspoon salt
⅛ teaspoon black pepper
Grated zest of 1 lemon

For the Mash

2 medium sweet potatoes, peeled and cut into large dice
4 tablespoon ghee or clarified butter
½ cup full-fat coconut milk
1 onion, thinly sliced
¼ teaspoon salt
¼ teaspoon black pepper

 

Directions

  1. Preheat the oven to 350°F. Bring 4 cups water to a boil in a medium pot over medium-high heat. Line a baking sheet with parchment paper.
  2. Prepare the sausage: In a large mixing bowl, mix all the sausage ingredients. Form into 8 equal patties. Place on a plate and chill in the freezer for 10 to 15 minutes while starting the sweet potato mash.
  3. Cook the sweet potatoes in the boiling water until fork tender, 10 to 15 minutes. Drain and return the potatoes to the pot. Add 1 tablespoon of the ghee and coconut milk. Using a potato masher, immersion blender, or large kitchen fork, mash and mix the sweet potatoes with the ghee and coconut milk. Cover the pot to keep warm and set aside.
  4. Remove the sausage from the freezer and place on the parchment paper–lined baking sheet. Bake the sausage patties in the oven for 12 to 15 minutes, until the internal temperature reaches 145°F, and no pink remains in the middle of the patty.
  5. Meanwhile, heat the remaining 3 tablespoons of ghee in a large skillet over medium heat, swirling to coat the bottom of the pan. When the ghee is hot, add the onion and cook for 15 minutes, turning them periodically as they begin to brown and caramelize. (Do not rush this step—the browner the color, the more concentrated the flavor will be.)
  6. Transfer the mashed sweet potatoes to a bowl or serving dish and top with the caramelized onions. Season with salt and pepper and stir to combine. Serve with the sausage patties.

Get Your FREE Download of Our Healthy Lifestyle & Weight Loss eBook 


Monday, February 4, 2019

Monday Motivational Meal



This recipe is one the Bariatric Foodie shared in our FREE and DOWNLOADABLE bariatric eCookbook. It looks yummy served up in our Just Right Set® bariatric bowl!


Click here to download your FREE Livliga  Bariatric eBook with Recipes & Resources


Friday, February 1, 2019

Make a Resolution for a More Peaceful Relationship with Food – and with Yourself!

Guest Blog: Karen Donaldson
It happens every January. It’s exciting at first. Enthusiasm is high. You’re motivated and hopeful. You cut your carbs. You count your macros. You carry protein with you. You track your calories. You are so “good”. And then you’re not.

By February or March, your energy shifts. It’s not fun anymore. You feel deprived. You stop counting. You’re “bad”. Then comes the question that I get asked nearly every single day, and not just during weight loss “season”.

“I Know What I’m ‘Supposed to Do’ to Lose Weight, So Why Can’t I Do It?”


As a registered dietitian, this is going to sound strange, but IT’S NOT ABOUT THE FOOD! Of course nutrition matters, but most of us know all about carbs and proteins and fats and servings sizes. Many of my clients tell me they could write a book on nutrition and diets.

Here’s the thing. We eat – and overeat – for many reasons and very few of them have to do with what’s going on in our stomachs. In fact, most of the people I work with tell me they can’t remember the last time they were truly physically hungry.

Here’s the deal. Most of us have an emotional relationship with food. We have strong emotional connections to food. We eat when we’re stressed, anxious or bored. We eat mindlessly. We eat to reward ourselves. We eat to feel safe. We eat to numb ourselves.

Of course we know what we “shouldn’t” eat in order to lose weight. But logic isn’t always a part of the equation. If you struggle with overeating, weight issues, and body issues I guarantee you that your emotions rule when it comes to your food choices.

It’s Time to Listen to Your Heart


Until you re-wire your brain, none of this changes. I used food as my “friend” for many years. It was always there when I needed it. It was my source of fun when I was bored, my “partner” when I was lonely, my source of relaxation after a hard day. It was how I calmed the anxieties that filled my head, the anxieties I could feel throughout my entire body.

My “aha” moment came when I realized that I had the same emotional eating issues as my clients did. Just knowing about nutrition wasn’t enough. Being a registered dietitian wasn’t enough. Owning a weight loss clinic wasn’t enough.

That’s when I began my own personal journey of healing my relationship with food and with myself. That’s when I dug deep to find out what was REALLY going on with my cravings and my emotional eating. It wasn’t always easy, but neither is struggling with unhealthy eating behaviors that always lead to excess weight.

Are You an Emotional Eater?

If you’re not sure what emotional eating means, take a moment to mindfully reflect on the following questions. Be honest. Listen to your body. Listen to your mind. Your answers will give you great insight when it comes to your relationship with food.

On a scale of 0-10, 0 means “hardly ever” and 10 means “all the freaking time”.

1. Do you eat when you’re stressed or when you have “chaos-brain”? _____
  • When you’re stressed out, your body produces high levels of cortisol which can trigger cravings for salty, sweet, and fried foods.
2. Do you eat when you’re not hungry or until you’re stuffed? _____
  • Emotional eating isn’t located in your stomach. You may find yourself “hungry” within an hour of eating or “hungry” all the time.
3. Do you eat to feel better - to calm and soothe yourself? _____
  • We often nurture ourselves with food when we’re anxious, lonely, or bored because carbs stimulate “feel-good” chemicals in our brains.
4. Do you reward yourself with food? _____ 
  • Childhood patterns with food often carry into adulthood. You may feel like you deserve a treat, especially after a hard day.
5. Do you stuff your emotions with food? _____ 
  • Numbing yourself with food can be a way to temporarily silence uncomfortable emotions including guilt, anger, resentment, and shame.
6. Does food make you feel safe? Do you feel like food is your friend? _____ 
  • Weight can serve as a protective shield to keep us safe from unwanted attention or to keep us “invisible”.
7. Do you feel powerless or out of control around food? _____ 
  • Some foods can be addicting. We may experience intense cravings and once we start eating it may be nearly impossible to stop.
8. Do you eat for entertainment or to relieve boredom? ____ 
  • If you feel unfilled and empty, food can be a way to distract you from underlying feelings of dissatisfaction with your life.

If you’re like me, and most of the women I know, your mind and your body and your spirit know that there is more to the story. You know that quick fixes and detoxes and the latest and greatest diet plans won’t work. You know that you need something more. Something deeper. Something real. Something that can truly transform your relationship with food – and with yourself.

If you’re ready to make this happen, I warmly invite you to download my Weight Loss Essentials Toolbox. It’s packed with videos, meditations, journals, insight, and techniques that will set you on your path to a more peaceful relationship with food – and with yourself.

Click HERE to get YOUR toolbox now. Livliga and the mindful eating these products provide are included in the Weight Loss Essentials Toolbox.

Monday, January 28, 2019

Monday Motivational Meal



This week's Monday Motivational Meal is one of the meals we're featuring on our Facebook Live and is served up on Vivente! Soup's On!


Make Sure You're Following Us on  Facebook So You Don't Miss out


Friday, January 25, 2019

2019 Word Of The Year—Mindset and Measurement


Have you noticed that choosing a “Word Of The Year” has become more and more popular? A good pulse of this is checking on Twitter or Pinterest. Colleagues like Shelby Kinnaird (aka: the DiabeticFoodie) on the DiabetesSisters blog have also shared their #WOTY.

The idea of a World of the Year captured my interest. It even compelled me to look back at previous year’s blogs on New Year’s Resolutions, Goals and Intentions. Interestingly, I noticed a pattern thanks to this new insight about the power of one word. I’ve been using #WOTY all the way along!

When I was researching the origin and use of the Word of the Year there is actually a lot of information out there. One article talks about the power of choosing a word and how it is much more meaningful and doable than a New Year’s Resolution. Another resource explains the process for picking your own word to use for the year.

For me, the Word of the Year has always been about what the overarching theme is for me in the New Year. It helps me create a laser-like focus to help guide my purpose and goals. My #WOTY doesn’t replace goals, it enhances them.

Ideally the #WOTY should not only be an overarching theme but also:

  • Doable. This means you have to be able to manifest it in goals and actions.
  • Shareable. We all know that if we want to achieve something it has more strength and is more possible if we share it. It holds us accountable.
  • Explainable. We have to explain why we chose our word and how it is going to help us succeed.
  • Refinable. The wonderful thing about picking a word that reflects our focus for the year is that it allows us to refine and retool our goals so that we can better reflect our Word of the Year (Purpose) and support our success throughout the months ahead.
This year I have two words—Mindset and Measurement. It is true; I couldn’t just choose one word! It does have a nice alliterative quality to it, though, right?


Mindset has so much to do with whether we succeed or not. If we don’t think we will, we won’t. It is all about attitude. To set ourselves up for success we have to believe we can do it!


Measurement is key to living a healthy lifestyle. The reality is we live in a supersized world and NOTHING is provided to us in right-sized portions. There is no way around it but to measure out perfect portions for ourselves.

So what is your Word of the Year? Please share!

Happy Healthy New Year! Here’s to our success in 2019!

Looking for a way to get started?


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Monday, January 21, 2019

Monday Motivational Meal



Need some food inspiration? Try this Quick and Easy Low carb and Diabetes-friendly lunch served up on Halsa!


Download our FREE Managing Your  Diabetes Through Portion Control eBook!


Friday, January 18, 2019

Top 10 Right-Sized New Year Health Tips

Did you know we eat with our eyes, not our stomachs? It is true! Just think of the old adage “Your eyes are bigger than your stomach!” Now, in the oversized world we live in we have become all too familiar with the reality of this truism. But how do we help ourselves right size our world, eat healthy, and live as our healthiest selves in the new year? We have to consciously and mindfully right size our food environment so we can make it easier on ourselves to right size our portions, eliminate mindless grazing, and feel better and healthier long term.

10 Tips to Help You Right Size Your Food Environment in the New Year:

1. Right size your healthy lifestyle tableware.

  • Make sure your dinner plates are no bigger than 10.5 inches in diameter
  • All plates should have a wide rim
  • Bowls should hold no more than 16 ounces
  • Mugs should hold no more than 10 ounces

2. Learn what the standard serving sizes are, according to the USDA/MyPlate, for the different food groups so you can serve up right sized portions at every meal.

  • Most of us don’t know that each food group has its own serving size
  • Our healthiest foods, fruits and vegetables, have the largest standard serving size: 1 cup
  • Even our salad dressings, gravies and condiments have a standard measurement: ⅛ cup (2 tablespoons)

3. Invest in serving spoons with measurement so you can mindfully serve up right-sized portions at every meal.

  • There are serving sizes for a reason, they help us fuel our bodies but not consume more than our bodies need
  • Make it effortlessly mindful to serve up appropriate portion sizes at every meal and for every one dining at your table

4. Keep the TV off during meals.

  • TV is a distraction and if we watch it during meals we will not be fully aware of what we are eating and how much we are eating. Better to listen to some relaxing music
  • TV serves as a trigger for super-sizing our meals and eating highly caloric foods with the commercials we view and what we see depicted in the shows we watch. Avoid these triggers as much as possible, especially at meal time

5. Sit to eat.

  • In order to give our eyes, mind, and stomach the time to acknowledge that we have eaten and feel full we need to make the time to take the time to eat
  • Research shows us that we actually metabolize our food more effectively if we are present when we eat
  • Sitting and mindfully eating will help us feel more satisfied at the end of a meal

6. Include everyone in the healthy, right-sized world you are creating.

  • The greatest gift we can give ourselves and the ones we love is the gift of health and it starts with what we eat and how much we eat
  • Healthy eating is necessary and relevant to everyone regardless of health, age or size

7. Be aware of the colors that surround you, they make a difference.

  • McDonalds and Kentucky Fried Chicken, along with all other fast food restaurant, use hot, stimulating colors (like yellow, red and orange) for a reason—they cause you to eat faster and eat more
  • To help you enjoy your meal and make sure you are eating at a just right pace, surround yourself with calming, non-trigger colors…this includes your dinnerware
  • Blue has been proven to be an appetite suppressing color so you can feel fuller faster with perfectly portioned meals

8. Get rid of the highly calorie, highly processed foods in your kitchen…those you can’t get rid of should be hidden from view and hard to reach.

  • Highly processed, highly refined foods tend to be highly caloric and addictive. If we want to succeed these foods should not be lurking in our homes tempting us
  • Our visual landscape including our kitchen, dining areas, our pantry, and our refrigerator should be supportive of our healthy lifestyle

9. Spend time each week to get organized, plan meals and snacks, and go to the grocery store.

  • We are more in control of what we eat if we pre-plan our menus and snacks
  • Going to the grocery store once a week with your list allows you to spend less time and money overall on the meals and snacks you’ll eat and allows you to have what you need already on hand when you are tired and hungry

10. Cook more at home.


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