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  Healthy Diets

Lighten Up 4 Life Healthy Diet Recommendations

Here is a list of healthy diets suggestions from the Mission Health experts and based on your eating preferences and lifestyle, you can determine which plan will work best for you.

All in all, what works will be your commitment to eating less, choosing healthier foods, team work and moving more. Good luck to your team!

healthy eating

Ok, I’m Ready to Begin, But What Diet Will Work For Me?

Now that you’ve made the commitment to lose weight, you’re probably wondering what diet you should follow? Click here for a list of healthy and sensible diet suggestions from the Mission Health experts. Read more...


Weight Loss Apps to Help You Stay on Track!

We’ve put together a list of the latest apps that can help you track calories, to track your activity minutes, and lose weight.  Read more…


Mission Health Recommended Healthy Diets  healthy eating

Weight Watchers A flexible, easy-to-follow eating plan with real food and available online and in-person meetings

The EatingWell Diet A comprehensive plan designed to help you lose weight safely provides an overall healthy-eating program.

Dr Oz recommended 7-Day DASH Diet Meal Plan Voted by health experts as the best overall diet three years in a row, the DASH Diet – originally developed to fight high blood pressure – is a safe and easy-to-follow eating plan.

The Mediterranean DietLow in red meats, sugars and saturated fats and an emphasis on an active lifestyle, the Mediterranean Diet is a balanced diet to promote good overall health and weight

The Sonoma Diet This diet is based on delicious recipes using staples of Mediterranean eating: fruits, vegetables, whole grains, olive oil, fish, and nuts. This program offers a free four-stage diet program which uses tools, content, and support to help users make lifestyle changes.

Click here for a list of healthy and sensible diet suggestions on our Lighten Up 4 Life Pinterest page.


Take a look at these latest smartphone apps that can help you track calories, activity minutes, and lose weight.  Best of all, these apps are all free downloads and available on most popular smart phone phone app

1. Lose it! This free app lets you look up food to track calories AND track your exercise in the same app. Just input your current weight and your goal weight, and Lose it! will give you a fairly accurate estimate of how many calories to eat per day, and how long it should take to
reach that goal...You can also scan the barcodes of almost any item and automatically pull
calorie and nutritional info from a huge online database, which really helps when you’re
grabbing a pre-packed lunch on the go and still want to stay within your daily budgets. A
must-have app! Free: Apple, Android.

2. Fooducate Fooducate helps you spot tricky non-health foods quickly by cutting your research time in half. Simply scan the barcode and Fooducate will give you a rating for the food scanned based on calorie counts per serving, processing techniques and amount of excess sugar. If you want to save time and choose health, go grocery shopping with Fooducate. Free: Apple, Android

3. Locavore To get the maximum amount of nutrients from food I always recommend eating fresh foods over packaged or processed. Timing is important as well; one study even showed that spinach harvested in-season had three times the Vitamin C as when it was harvested out of season! The basic rule is the farther it is from the vine, the less nutrients it has. Locavore tells you what’s in season and how many days you have left to enjoy it at its full flavor. It can also use your phone’s GPS to find the closest places to buy locally grown, in-season produce. Free: Apple, Android

4. Nike Training Club Nike lives up to their “Just Do It” mantra- this app is a free personal trainer in your pocket. It has 30-45 minute timed workouts for cardio, toning and strength, videos for each move and a voiceover talking you though the workout, AND it pulls music from your own playlists to keep you motivated. Just choose a workout based on the time you have and the results you want, and press play. The step-by-step videos and integration with your own music library make this a fantastic workout app. Free: Apple

5. Endomondo Who couldn’t use a little extra motivation? If you’re a runner, biker or walker, this app will track your route via Google Maps, tracking your workout history to compare later. You can also create an account and get motivated by your friends every time you break a mile. You can even upgrade the app to work with special Polar heart rate monitors (my favorite!) Free: Apple, Android, Blackberry

6. My Fitness Pal From start-up, My Fitness Pal takes your weight, height, goal weight and lifestyle into account before giving its recommendations. Right away it breaks up your big goal into a smaller goal 1 month away from now, which is a fantastic motivator. You can also access calorie counts and nutritional information from local restaurants, taking the guesswork out of eating out. You can also access your calorie count online from any computer, and get some extra encouragement by sharing your progress with friends. Free: Apple, Android

7. Eat This, Not That! The Game While I can’t condone picking one less-bad fast food over another (chili dogs over cheeseburgers? Really?), the knowledge you get from this little game may help you in your next “hot zone” situation, where there are no good choices. If you’re going to play a game on your commute or while you’re on hold on a conference call you can pick up a few quick facts. Free: Apple, Android


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