• Weight Loss Challenge February 2018

    Great Healthy Weighs Weight Loss Challenge FEB 2018

  • Great Healthy Weighs Weight Loss Challenge 

    8 Week Weight Loss Challenge(For contestants 18 years old and over)

    (For contestants 18 years old and over)

    Initial Weigh-in: Monday, February 12, 2018
    Final Weigh-in: Monday, April 9, 2018
    Winner will be announced on Tuesday, April 10, 2018

    For those who have a high deductible to meet with their insurance, this is a very
    affordable way to keep on track with weight loss and improving your overall health!

    Registration Fee: $50

    Three 10-minute appointments with one of our Certified Dietitian/Nutritionists (CDN)
    Initial Appointment: Weigh-in, Body Fat Analysis, and BioPhotonic Antioxidant Scan
    Four Week Appointment: Weigh-in and Body Fat Analysis
    Eight Week Appointment: Weigh-in, Body Fat Analysis, and BioPhotonic Antioxidant Scan
    Please note that the above services would amount to $170. This is a $120 savings!


    The winner with the greatest body fat percentage loss and the most improved Antioxidant Scan score will receive a $200 Gift Certificate which can be used for any wellness services at Healthy Weighs Wellness Center including: Nutrition Counseling, Functional Medicine, Chiropractic, Meridian Autonomic Testing (MAT), Massage Therapy, Acupuncture, Human Performance Programs, Facial Rejuvenation, Personal Training, Spa Services, Yoga, Medical Reiki/Reiki, Hypnosis and Guided Imagery.

    Space is limited
    Registration required by 9:00 AM on February 12th
    Please register in person at Healthy Weighs Wellness Center or by calling 203-775-1819






    Great Healthy Weighs Wellness Center Weight Loss Challenge!

  • Salt Hiding Food

    You may think that you’re following a low sodium diet because you don’t cook with salt or add it at the table. However, this is far from the truth!

    Did you know?…

    1. Salt is made up of 40% sodium and 60% chloride.

    2. About 75% of the sodium that we eat is hidden in processed food such as soups, frozen dinners, pizza, and bread.

    3. Only about 15% of our daily salt intake comes from the salt shaker. 10% is found naturally in substances like milk.

    4. Too much sodium can cause high blood pressure (hypertension) or fluid retention (edema).  High blood pressure causes no aches or pains and no symptoms. You should have your blood pressure checked periodically by a health care professional. If your blood pressure is found to be elevated, your personal physician can monitor it and determine appropriate intervention.  Often, a low salt diet is all that’s needed to do the trick.

    5. Read labels for sodium content. Keep in mind that the American Heart Association recommends an intake of no more than 1,500 mg of sodium per day. To keep this in perspective, a teaspoon of table salt is 2,400 mg of sodium.



    6. As a general rule, there is sodium in everything, except fresh fruits and vegetables, so add it up. Beware: many fat free foods are very high in sodium.

    7. Be very careful with salt substitutes than contain potassium in lieu of sodium. If you are already taking a potassium supplement, like KCL, be careful and check with your doctor before you use a salt substitute. You may throw off your body’s potassium (or electrolyte) balance.

    8. Use spices such as garlic, pepper, and onion. Be careful about the word “salt” after these spices. Garlic salt and garlic powder are not one in the same, so buy the powder instead.

    Healthy Regards,

    Dr. Julie

    Where Is The Salt Hiding in Your Food?

  • Make your health a priority and follow through on your weight loss and fitness goals.

    1. Be realistic. Set attainable goals. The formula for failure is setting goals that are unrealistic. Set small goals that you can achieve and feel good about.


    2. Plan ahead. Make sure you plan your healthy meals and snacks in advance. Take what you need with you for the day so that you set yourself up for success. Put your exercise plan into your schedule to help ensure that you will follow through.

    3. Reward yourself. Celebrate your success with rewards. I recommend that these are not food rewards. Examples might be treating yourself to a movie, or purchasing a small gift for yourself if you attain your goals that week.

    4. Don’t be so hard on yourself. Take one meal at a time and one day at a time. If you do not eat well at a given meal, try harder the next meal. Learn to forgive yourself and move on. Do the best you can each day.

    5. Get support. Losing weight and getting fit is not easy. Do not be ashamed of reaching out for help. Registered Dietitians RD’s) and Certified Specialists CNS’s) are the food and nutrition experts that can help you formulate a food plan that will fit your food preferences and take your lifestyle into account.

    6. Increase your hydration. Drinking water throughout the day is one of the most important things you can do for your health. Caffeinated beverages are dehydrating. Start slowly and gradually increase your fluid intake so that your body can get accustomed to the fluid change.


    7. Increase your physical activity. Incorporate exercise into your schedule. If you need motivation and guidance, hire a personal trainer. Skip and Chris are waiting for you at our center! If your feet hurt, book an Orthotics Evaluation with Dr. Brian, DC using our 3D scanning technology.


    8. Reduce stress. Stress can lead to mindless overeating. Manage your stress. Find ways to relax. Try one of our Reiki or Meditation classes at our center. After the class, treat yourself to a Massage with Webby or Greg. Ear acupuncture with Chris is another wonderful stress management remedy which will help you manage your stress and reduce cravings at the same time.
    9. Read labels and be mindful of portion sizes. Turn that package over and read the label. Be aware of what the proper serving is for your nutritional needs. Confused? Take a weight loss class at our center and we will teach you how to increase your awareness of what you can eat.

    10. Keep a food and activity journal or use a fitness app. By recording what you are putting in your mouth as well as your activity level, you will become more aware of what you need to improve. One of our personal favorites is MyFitnessPal. Are you getting too much Fat? Sodium? Carbohydrates? Calories? If you cannot figure it out, book an appointment with one of our Registered Dietitians/Certified Nutrition Specialists today.



    10 Tips to Help You Achieve Your Weight Loss and Fitness Goals

  • The 6 Best Ways to Avoid Overeating



    Trim Your Plate to Lose Weight

    If you find that you’re gaining weight, you must not only look at what you are eating, but how much. A good place to start is to know what a standard healthy portion size looks like to use as a guide to compare your own food intake to.  A serving size of protein can be compared to a deck of cards. A serving of starch is typically ½ cup and a serving of non-starchy vegetables is ½ cup of cooked or 1 cup of raw.

    If your plate tends to be much fuller than this, here are some tips to help you with portion control:

    1. Use a small plate.

    2. Fill half of your plate with non-starchy vegetables.

    3. If you’re still hungry after only one serving, limit second helpings to salad or vegetables only.

    4. Drink a large glass of water prior to your meal.

    5. Serve your food in the kitchen, leaving serving plates off of the dining table.

    6. When dining out in a restaurant, ask your server for an extra plate. When your meal is served, immediately put the appropriate serving on the plate and give the server the rest of the meal to wrap up for you. Restaurant portions are between double and triple the size of a healthy serving, so you’ll be taking a meal or two home with you for another day.

    Using easy portion control tips like these throughout your day can gradually put you on the road to weight loss success without feeling deprived or hungry.

    Have a healthy day!

    The 6 Best Ways to Avoid Overeating

  • 1. Consider the Take Shape for Life Weight loss program.

    Contact Dr. Julie Conner for more information or visit www.healthyweighs.tsfl.com to view the 80 different mini meal replacement options available.

    2.  Join an exercise class.

    An alternative is to join an active meet up group, such as a local cycling group.

    3. Drink lots of water.

    Lack of water is the #1 trigger of daytime fatigue. Preliminary research indicates that 8 to 10 glasses of water a day can significantly ease back and joint pain for up to 80% of sufferers.

    4. Reduce or better yet eliminate your intake of high calorie beverages such as soda and juices.

    Again, replace the soda with an ice cold water and you’ll feel the difference as the day progresses.

    5. Eat small, frequent mini- meals throughout the day.

    Reduce your portions and start eating from a smaller plate. Contrary to the grumbling coming from your stomach, skipping breakfast is not a healthy or effective way to see results. Instead of eating one larger meal at lunch, break your meals up into smaller healthy snacks.

    6. Eat low fat protein throughout the day.

    We recommend  making an appointment with Dr. Julie Conner to get you on the right track.

    7. Make sure that you get adequate sleep.

    Getting a restful night’s sleep plays an important role in losing weight.

    8. Keep your fruit where you can see it.

    Add extra fruits & vegetables to your salads, sandwiches, smoothies and snacks. Eating a diet rich in fruits and veggies can drastically reduce the risk for stroke and other chronic diseases.

    9. Increase your intake of non-starchy vegetables.

    Non-starchy vegetables: typically flowering parts of a plant, e.g. lettuce (the greener the better), asparagus, broccoli, cauliflower, cucumber, spinach, mushrooms, onions, peppers and tomatoes

    10. Keep a food diary.

    Be aware and accountable for what you put in your mouth.


    10 Ways to Jumpstart Your Spring Diet

  • Dear Dr. Conner,

    HELP! It’s almost the middle of February and I have not achieved any of my new year’s health resolutions. I feel fat and overwhelmed with post-holiday stress and the winter doldrums. Can you give me some advice to get started on a healthier lifestyle this year?

    Blue in Newtown


    Dear Blue,

    Relax. The month of February is the perfect time to evaluate your present lifestyle, set some realistic health goals, and make changes that will foster a healthier 2012. It is common to feel somewhat overwhelmed after encountering the stressful, time-consuming, and often scale-tipping months that have recently passed. The problem with the holiday season is that it is a season- six weeks of food, food and more food. You are constantly faced with lots of food choices that you may not typically encounter at any other time of year but this season. Everywhere you turn…..cookies, cakes, eggnog, alcohol….a never-ending sea of holiday treats.  Despite these overwhelming feelings, one does not have to commit to drastic measures in order to get back on track. Even if your clothes have appeared to shrink and a layer of dust has found its home upon your treadmill, do not allow yourself to feel discouraged or hopeless.

    By incorporating a few good habits into your daily lifestyle, you can gradually progress towards an increased state of wellness. Even though you may not meet your goals in the most ideal time period, keep in mind that even small steps can lead to great accomplishment.

    The following are some suggestions to keep you moving in the right direction:

    -Always start the day with a nutritious breakfast. By fueling your body in the morning, you will boost your metabolism and enable yourself to meet the daily demands of your lifestyle.

    -Try to keep hydrated with water! Increase your water intake from the point at which you are at now. If you do it this way, you will not overload your kidneys and spend your day in the restroom. If you are drinking no water, start with one glass per day. Increase it gradually. No…caffeinated coffee and soda does not meet your fluid needs. These are dehydrating fluids.

    -Become familiar with the concepts of moderation and portion control. You do not want to completely abandon your favorite foods, just reduce your portions and eat those foods that are not good for you much less often.

    -Slow down your rate of eating. Taste your food. Savor it.

    -Increase your intake of fresh fruits and vegetables.  If you need help doing so, consider taking Juice Plus, a whole food supplement. If you call 203-775-1819, we can tell you how to get  Juice Plus FREE for your children with the Children’s Health Study.

    -Get that body moving! Any exercise is better than no exercise. Play outside with your children. Take the stairs. Park at the other end of the shopping mall so that you have to walk.

    -Keep in mind that you will never be perfect. Even those with the greatest determination slip once in a while. Forgive yourself and get back on track as soon as possible. Do not wait until Monday.

    -Keep everything in perspective. Do not become obsessed with just the scale. Measure your progress by how you feel.

    Good Luck!

    Dear Dr. Conner: HELP!!