Course Description

Is this you?

  • Have you tried diet after diet, only to gain the weight again, with you feeling hopeless and helpless?
  • Do you feel you ashamed and guilty because you just can't stay away from foods that are high in calories?
  • You "know" what kinds of changes you need to make but just can't begin to change and "pull things together" to eat healthier or move more.
  • Do you eat healthy all day and then the nighttime munchies hit with you wanting to give up because it happens over and over.
It's not your fault for having tried to lose weight and not being successful. More than 80% of people who lose weight will gain it back. 
It is difficult to live in the place of always thinking about food, feeling guilty and ashamed when you fail, and not being successful with weight loss and health changes that are permanent. 
It is time to take a different approach.
My name is Juanita and I can help you to achieve permanent weight loss without (feeling deprived and hungry).  
I can help you transform your thinking about food and help you make small changes to get to your goals. 
I will give you the steps you need to lose weight, and to build your confidence and self-esteem.
Here are just some of the results that my clients have achieved by working with me
  • Weight loss
  • Having less pain with moving
  • Increased self-confidence
  • Increased awareness of feeling full and hungry
  • Increased physical activity
It is time to make the change. Work with me to take the first step to a new you!

Courses are jam packed with self-assessments, tip sheets, and practical information about how to get to your goal for weight loss. This is not a diet or a diet plan. This is way to use tools and to gradually transition to a healthier you that weighs less.

Included in the package is access to your dietitian/weight loss coach through email, discussion posts, a private Facebook group membership, and interaction through 'live' coaching sessions, which will be announced via email.

The course is designed to help you acheive weight loss, break through food cravings, and ultimately change the way you think about food and your body.

The new you in mirror is waiting.





CEO of Nutrition and Health Works, LLC

Juanita Weaver-Reiss MBA MPH RD LD CDCES CLT

Juanita Weaver-Reiss is a dietitian and a coach with 29 years of experience in the field of nutrition. She provides practical "hands on" tools and practical information to make needed changes. 

Course curriculum

  • 1

    Lesson 1 Module 1 Weight loss: Are you ready for making the change?

    • Lesson 1 Module 1 Questions to ask about being ready for weight loss change

    • Lesson 1 Module 1 Weight loss: Are you ready for making the change? notes

    • Lesson 1 Module 1 Weight loss: Are you ready for change?

    • Lesson 1 Module 1 Are you ready for change? Worksheet

    • Lesson 1 Module 1: Are you ready for change?

    • Lesson 1 Module 2: Setting SMART Goals for weight loss

    • Lesson 1 Module 2 Setting SMART goals for weight loss notes

    • Lesson 1 Module 2: Setting SMART goals for weight loss

    • SMART goal worksheet

    • Ways to take action worksheet

    • Lesson 1 Module 2: Setting SMART goals for Weight loss

    • Lesson 1 Module 3 Reframing thoughts

    • lesson 1 module 3 reframing negative thoughts

    • lesson 1 module 3 reframing thoughts notes

    • Lesson 1 Module 3 Reframing negative thoughts

    • Reframing negative thoughts for weight loss
  • 2

    Lesson 2 Tools for determining your health risk

    • Lesson 2 Module 1 Tools for determing health risk

    • Lesson 2 Module 1 Tools to determine health risk notes

    • Lesson 2 Module 1 Tools for determining health risk

    • Body mass index worksheet

    • Lesson 2 Module 1 Tools to determine health risk
  • 3

    Lesson 3 Food plan - How many calories to eat for weight loss

    • Lesson 3 Module 1 Weight loss and calories

    • Lesson 3 Module 1 Weight loss - What are calories notes

    • Lesson 3 Module 1 What are calories

    • Lesson 3 Module 1 What are calories?

    • Lesson 3 Module 2 Weight loss and how many calories to eat

    • Lesson 3 Module 2 How many calories to eat for weight loss notes

    • Module 2 calculating calorie needs

    • Internet websites to calculate calorie needs handout

    • Lesson 3 Module 3 Food types and meal plans video

    • Lesson 3 Module 3 Food types and meal plans notes

    • Lesson 3 Module 3 Food types and meal plans audio

    • Lesson 3 Module 3 Food list handout

    • Lesson 3 Module 3 Sample meal plans using food groups handout

    • Lesson 3 Module 3 Meal plan guide Carbohydrate counting handout

    • Lesson 3 Module 3 Food types and meal plans discussion

    • Lesson 3 Module 4 1200 cal meal plans handout from http://www.fcs.uga.edu/extension/food-diabetes

    • Lesson 3 Module 4 1200 calorie meal plans handout from http://www.fcs.uga.edu/extension/food-diabetes

    • Lesson 3 Module 4 1500 cal meal plan handout from http://www.fcs.uga.edu/extension/food-diabetes

    • Lesson 3 Module 4 1500 calorie meal plans handout from http://www.fcs.uga.edu/extension/food-diabetes

    • Lesson 3 Module 4 1800 cal meal plans handout fromhttp://www.fcs.uga.edu/extension/food-diabetes

    • Lesson 3 Module 4 1800 calorie meal plans handout from http://www.fcs.uga.edu/extension/food-diabetes

    • Lesson 3 Module 5 Ways to lower calories

    • Lesson 3 Module 5 audio

    • SMART goal setting worksheet

    • Ways to take action handout

    • Lesson 3 Meal planning and using the food list
  • 4

    Lesson 4 Using the food label as a tool for weight loss

    • Lesson 4 Module 1 Labels as a tool for weight loss

    • Lesson 4 module 1 Label reading as a tool for weight loss

    • Lesson 4 Module 2 Fiber as a tool for weight loss audio

    • Lesson 4 Module 3 label reading practice

    • Lesson 4 Module 4 label goal setting

    • SMART goal setting worksheet

    • Ways to take action handout

    • Lesson 4 How to read the food label handout

    • Lesson 4 Using the food label as a tool for weight loss discussion
  • 5

    Tools to use for portion control

  • 6

    Lesson 5 Journaling food and activity - Tools for keeping with the goal of weight loss

    • Lesson 5 Module 1 Introduction to the Food journal as a tool for weight loss

    • Lesson 5 Module 1 The food journal and activity record as a tool for weight loss notes

    • Lesson 5 module 1 Introduction to the food journal audio

    • Lesson 5 Module 1 Introduction/benefits of the journaling discussion

    • Lesson 5 Module 2 Benefits of the food and activity journal

    • Lesson 5 Module 2 Benefits of the journal notes

    • Lesson 5 module 2 Benefits of the food and activity journal audio

    • Lesson 5 Module 2 Benefits of journaling discussion

    • Lesson 5 Module 3 Journaling - Tools for nutritional information

    • Lesson 5 Module 3 How to find the nutritional information notes

    • Lesson 5 module 3 Where to find the calorie information for journaling audio

    • Lesson 5 Module 3 Where to find calorie information discussion

    • Lesson 5 Module 4 Example of a food record

    • Lesson 5 Module 5 Tracking your progress

    • Lesson 5 Module 5 Tracking your progress notes

    • Lesson 5 module 5 Tracking your progress audio

    • Lesson 5 Module 5 Tracking your progress discussion

    • Lesson 5 Module 6 Goal setting

    • Lesson 5 Module 6 Setting your goal notes

    • Lesson 5 Food record handout

    • Hunger scale handout

    • SMART goal setting worksheet

    • Ways to take action handout

    • Lesson 5 Journaling food and activity discussion
  • 7

    Lesson 6 Physical activity and weight loss

    • Lesson 6 Module 1 Physical activity for weight loss

    • Lesson 6 Module 1 Physical activity benefits notes

    • Lesson 6 Module 1 Physical activity for weight loss audio

    • Lesson 6 Module 1 Physical activity - Benefits of activity discussion

    • Lesson 6 Module 2 Physical activity - overcoming obstacles

    • Lesson 6 module 2 Physical activity - ways to overcomes obstacles notes

    • Lesson 6 Module 2 Physical activity ways to overcome barriers audio

    • Lesson 6 Module 2 What is stopping you from being physically active and how to find solutions handout

    • Lesson 6 Module 2 Phyiscal activity - Ways to overcome barriers to being active discussion

    • Lesson 6 Module 3 Physical activity - Including three kinds of exercise

    • Lesson 6 Module 3 Physical activity - Three types of activity notes

    • Lesson 6 Module 3 Physical activity three kinds of activity audio

    • Lesson 6 Module 3 Three kinds of activities discussion

    • Lesson 6 Module 4 Phyiscal activity - Steps to take to stay safe

    • Lesson 6 module 4 Physical activity safety guidelines notes

    • Lesson 6 Module 4 Physical activity safety guidelines audio

    • Lesson 6 module 4 Physical activity safety guidelines handout

    • Lesson 6 Module 4 Physical activity - Safety guidelines discussion

    • Lesson 6 Module 5 Physical activity - How to stay with the plan to keep active

    • Lesson 6 Module 5 Physical activity ways to stick with it

    • Lesson 6 Module 5 Resources for activity handout

    • Lesson 6 Module 5 Ways to stick with physical activity handout

    • Lesson 6 Module 5 Ideas for sticking with or staying with physical activity handout

    • Lesson 6 Module 5 Ideas for sticking with activity discussion

    • Lesson 6 Module 6 Goal setting for physical activity

    • Lesson 6 Module 6 Physical activity goal setting audio

    • SMART goal setting worksheet

    • Ways to take action handout
  • 8

    Lesson 7 Dining out - Keeping the mindset for weight loss

    • Lesson 7 Module 1 Dining out for weight loss

    • Lesson 7 Module 1 Dining out for weight loss audio

    • Lesson 7 Module 1 Dining out - Getting the mindset to stay with weight loss notes

    • Lesson 7 Module 1 Getting the Mindset when dining out discussion

    • Lesson 7 Module 2 Dining out for weight loss

    • Lesson 7 Module 2 Dining out - Tips to lower calories notes

    • Lesson 7 Module 2 Dinning out tips to lower calories audio

    • Lesson 7 Module 2 Dining out - Tips for lowering calories discussion

    • Lesson 7 Module 3 Dining out - Menu tips

    • Lesson 7 Module 3 Dining out - how to tell if its low calorie notes

    • Lesson 7 Module 3 Dining out Menu guide audio

    • Lesson 7 Module 3 Dining out - Menu guide discussion

    • Healthy guide for dining out handout

    • Lesson 7 Module 4 Dining out - Goal setting

    • Lesson 7 Dining out goal setting audio

    • SMART goal setting worksheet

    • Ways to take action handout

    • Lesson 7 Dining out for weight loss discussion

    • Lesson 6 Module 5 Ideas for eating fewer calories when eating out handout