Wellness and Nutrition Coaching

Let's talk about food and a healthier lifestyle. Within The Refocus Center, Jennifer Erickson is a Certified Wellness and Nutrition Coach.

Healthful means that our desired goal contributes to health, as in eat healthful food (food that is conducive to health), eat a healthful diet (a diet that is conducive to health), and live a healthful lifestyle (a lifestyle that is conducive to health).

Dieting doesn't always work, leaving us on a roller-coaster of ups and downs with our weight, our mood, and our self-esteem.  This type of living can contribute to depression, anxiety, eating disorder, along with other conditions such as low self-esteem, social isolation, and feeling out of control. 

Learning to live a Healthful lifestyle is empowering, as well as, healthier for you. Sessions focus on food, the body, activity level, and cognitive/behavioral aspects of eating.

Nutrition Counseling

What You Need to Know Before Getting Started
Weight loss can be achieved either by eating fewer calories or by burning more calories with physical activity, preferably both.

A healthy weight loss program consists of:

  • A reasonable, realistic weight loss goal
  • A reduced calorie, nutritionally-balanced eating plan
  • Regular physical activity 
  • A behavior change plan to help you stay on track with your goals

We want to help you with each of these components.

Keep in Mind

  • Calories count
  • Portions count
  • Nutrition counts
  • Even a small amount of weight loss can lead to big health benefits
  • Strive to develop good habits to last a lifetime
  • Discuss weight loss with your doctor before getting started

Getting Started

  • Check your Body Mass Index(link is external) (BMI) - an indicator of body fat - and see where it fits within the BMI categories.
  • Discuss weight loss with your doctor and decide on a goal. If you have a lot of weight to lose, set a realistic intermediate goal, maybe to lose 10 pounds. Remember that even a small amount of weight loss can lead to big health benefits.
  • Estimate your calorie needs. Using USDA's online Adult Energy Needs and BMI Calculator(link is external), you can determine the number of calories needed each day to maintain your current weight. To lose about 1 pound per week, subtract 500 calories each day from the daily amount. To lose about 2 pounds per week, subtract 1000 calories daily.
  • Score your current food intake and physical activity level using MyPlate SuperTracker. Taking a good look at your current habits will help you determine what changes you might make as well as what you are doing right.

How Do I Know Which Weight Loss Plan is Right For Me?

  • Keep in mind that you want to develop lifestyle habits that will help you maintain your weight in a healthy range. A short-term "diet" that you "go on" and then "go off" is not the answer to long-term weight management.
  • In choosing how to go about losing weight, keep in mind key habits of people who have lost weight and kept in off. These people are called "Successful Losers" by the weight control experts who have studied them.

Key Behaviors of Successful Losers*

  • Getting regular physical activity
  • Reducing calorie and fat intake
  • Eating regular meals, including breakfast
  • Weighing themselves regularly
  • Not letting small "slips" turn into large weight regain