Resource Center

Celebrate your Independence Day with healthy choices! Write your own rules for food & activity, advocate for yourself, and declare freedom from people-pleasing. Enjoy delicious food and fun movement

Most people don’t need post-workout snacks, but if training hard, aim for a 3:1 carb-protein ratio or 20-35g protein alone. Be sure to include your post-workout meal or snack in your calorie counts.

Learn why water is essential, how much you need, signs of dehydration, and whether sports drinks help. Get hydration tips for summer and how Lark can support your healthy lifestyle goals.

Vacations can disrupt healthy habits — these simple packing, planning, and wellness tips help you stay on track and safe while you relax and explore

Herb-roasted chicken with creamy white bean purée is a high-protein, low-carb, Mediterranean-inspired dish made with olive oil, lemon, and spices. Simple, satisfying, and heart-healthy

Stick to any diet long-term with simple, smart strategies: plan ahead, make it enjoyable, build a supportive environment, and adjust before giving up. Real-life success made doable!

Driven to Care: Andy Fruchterman, Senior Support Systems Analyst I

Make the most of Memorial Day with healthy food, fun activity, and fun. Healthy choices are opportunities, not limitations! Your 24/7 Lark coach is here to help you stay on track and feel your best.

Processed foods can support healthy eating and weight loss when chosen wisely. These 20 convenient picks make nutritious meals easier—your Lark coach can help 24/7.

Do calories still matter if you eat healthy? Yes—but nutritious foods can help you stay full, curb cravings, and eat less overall. Learn how to support loss with nutrients and portion control.

Use Lark's worksheet to make your rainbow eating plan for health and weight loss! Free downloadable pdf.

Make weight loss easier with less willpower! These 20 simple tips help you build healthy habits, reduce temptation, and set yourself up for success—no superhuman effort required.

A vibrant lemon tahini salad with roasted carrots, chickpeas, greens, nuts, and creamy dressing. Healthy, filling, and easy to customize for any diet or occasion.

Willpower alone won’t lead to lasting weight loss. Build habits, shape your environment, find support, and practice self-compassion to make healthy choices easier and more sustainable.

Sample 1-week meal plans for all 3 phases of the South Beach Diet, progressing from low-carb to moderate-carb. Includes tips, snack ideas, and macronutrient breakdowns.

Eating slowly can help you eat less, lose weight, and feel fuller. Try chewing more, taking smaller bites, and pausing between bites for a simple, sustainable strategy.

Hitting a plateau? It’s normal; around 8–12 weeks in, weight loss may slow due to body changes or habits. There's help available! Adjust food, activity, and mindset to break through plateaus.

The South Beach Diet is a moderately low-carb plan created by Dr. Agatston to support heart and diabetes health. It progresses in 3 phases. Choose nutritious and healthy foods for lifelong success.

Feel stuck at a certain weight? Your body’s set-point may be to blame—learn 10 ways to shift it and lose weight for good, with support from your 24/7 Lark coach.

Learn how portion sizes affect weight, health, and hunger—plus easy tools and tricks to eat the right amount without feeling deprived.

Learn how to build simple, balanced meals to support your health goals. Prep ahead, mix and match ingredients, and use the plate method to save time and make healthy eating sustainable.

Consistent healthy eating over the long term can help you reach your health and weight loss goals. A single meal doesn’t just contribute to your overall daily or weekly menu.

Spring break can be a welcome change after a long winter, regardless of whether you take a trip, have a staycation, or simply make a mental note to enjoy the new season.

Simple food swaps can lower your risk of heart disease, which is the leading cause of death among men and women in the US. According to the 2025 Heart Disease and Stroke Statistics from the ...

ARFID is an eating disorder causing food restrictions due to sensory issues or fear of harm. It can lead to malnutrition or weight loss. Learn how to recognize ARFID, seek help, and improve nutrition.

ARFID is an eating disorder causing food restriction. These sample menus offer small changes to improve diet quality. Lark provides 24/7 coaching for healthy habits, weight loss, and nutrition.

Thinking about heart health can give you more motivation to eat well. Here’s why. Heart disease is the leading cause of death among men and women in the US, and 9.9% of adults have coronary heart ...

Heart disease is the leading cause of death among Americans each year. During Heart Health Month each February, organizations like the American Heart Association spotlight this epidemic, including its

When your goals are to manage weight or make healthy changes, your support system matters. A strong support system can boost motivation and accountability, make healthy choices easier for you, and ..

Gluten is in wheat, barley, and rye—safe for most but problematic for some. While gluten-free diets are trendy, they aren’t always healthier. Know the facts, risks, and benefits before making the swit

Living healthy is a round-the-clock, long-term endeavor. It takes a lot to make changes and plan healthy foods and activities.

Fuel your week with a delicious, balanced, and totally gluten-free meal plan! Enjoy nutrient-packed breakfasts, wholesome lunches, and satisfying dinners—all designed to fuel and nourish.

When it comes to Game Day, food choices can be unhealthy and unlimited. For example, over 100 million Americans typically watch the Super Bowl, and average food purchases include 6,000 calories...

What are you doing to stay healthy this year? The average adult gets 2-4 colds annually, and that’s in addition to potentially more serious infections like the flu and COVID-19. Nobody can prevent all

For some overweight patients, weight loss medications can be a tool for increasing weight loss.

Some people avoid starchy vegetables because of their higher carbohydrate and calorie counts, but they can be beneficial for weight and health.

If you’re thinking about your goals for this year and how to achieve them, consider alcohol consumption. If you regularly consume alcohol, you might want to think about going dry this January.

It’s always a good time to make a healthy change, especially if you want to progress towards your goals. It’s easy to get overwhelmed if you try to change too much at once. Instead, choose 1-2 tiny ch

The end of one year and the start of another offers a good time for reflection, including on your wellness journey. Everyone makes mistakes while losing weight or chasing other health goals, but each

This pasta salad combines whole-grain pasta, roasted eggplant, tomatoes, artichokes, and a deconstructed pesto. Customize it as needed for low-carb, gluten-free, or high-protein diets.

Trending into 2025: Compounding, Cost Containment and Classic Weight Loss Best-Practices

While any gift can be a welcome gesture of appreciation and love, healthy gifts go a step further. They show that you care about the person’s health and well-being.

Stress eating is eating in response to emotions or other triggers instead of hunger. It can get in the way of weight loss goals and lead to unhealthy eating patterns.

Do you want to improve heart health, lower blood sugar or blood pressure, manage weight, strengthen your immune system, or generally feel better? Most people can benefit by eating more fruits and vege

According to a growing body of research, feeling grateful has a wealth of physical and emotional health benefits.

What are you thankful for on Thanksgiving? Many of us show our gratitude for loved ones and food with a big meal.

This meal plan has 1,600 calories and 90-110 grams of protein daily to support weight loss and muscle repair, on or off of GLP-1 medications. It emphasizes balanced, simple meals to help reach goals.

A low-carb, high-fiber diet can help manage weight and lower blood sugar. It includes lean proteins, vegetables, healthy fats, and low-sugar fruits. Consult your doctor before starting any new diet.

The holiday season can be a joyful time, but it can also bring stress. Social events, time with family, and special meals can all create lifelong memories, but they can also challenge you.

A low-carb, high-fiber diet can help with weight loss and lower blood sugar. This meal plan has lean proteins, veggies, healthy fats, and limits processed grains. Consult your doctor before starting.

Gluten-free foods are everywhere these days, and you may already be enjoying them! But are these foods really healthier, or are these myths about gluten?

Prescription weight loss medications can help patients lose more weight than lifestyle changes alone. GLP-1 medications like semaglutide (Wegovy), tirzepatide (Mounjaro)..

Halloween isn't just for children. It’s an occasion that some adults look forward to all year for spooky scares, fun costumes, trick-or-treating, and, of course, candy.

Stay healthy during holiday parties by serving or bringing nutritious options, limiting alcohol, using small plates, and staying hydrated. Stick to your routine between events, and wash your hands!

Change your thinking, and you may get a whole lot more out of your efforts to live a healthy life. Research shows that positive psychology can improve health outcomes.

A Mediterranean diet supports weight control and health. It phasizes unsaturated fats, vegetables, lean protein, and whole grains. It's easy to follow because it's flexible and has simple ingredients.

This Mediterranean-inspired eggplant dip has tahini, lemon, and garlic, providing plenty of flavor for your snacks and wraps. It has fiber, antioxidants, and healthy fats, and it's easy to make.

A Mediterranean diet aids heart health and weight loss with lean proteins, veggies, and healthy fats. The blog provides a 7-day meal plan with taste, easy-to-prepare dishes for anyone to enjoy.

Desserts can be satisfying, comforting, and delicious, but they can also get in the way of your health and weight loss goals.

When you’re building a meal plan for health and weight control, it’s a good idea to look at the fat in your meals and snacks. Fat is one of the macronutrients, along with protein and carbs.

This simple and nutritious low-carb meal plan is good for weight loss, but high-protein and satisfying. It's gluten-free, grain-free, and friendly for paleo and keto diets. It's high-fiber, too.

Acute inflammation is a natural and often helpful response in your body, but chronic inflammation can lead to an increased risk for various health conditions.

Have you ever weighed yourself and been confused by the number? It’s common for weight to fluctuate by 2, 3, or more pounds from day to day.

Take a look at the first thing you eat in a day if you’re trying to lose weight or improve your health. Is your breakfast supporting your goals? Or are your morning food choices getting in the way of

Meal planning can feel tricky because there’s a lot to think about, but there are ways to make it easier to create your menus.

What do eating your vegetables, going to the gym, and getting 8 hours of sleep all have in common?

If you’re trying to eat well for health or to lose weight, there’s a good chance you already know what foods you want to eat. A greater challenge for many people is getting those foods onto the plate.

If you want a simple way to improve health and make weight loss easier, it may be time to eat more dietary fiber.

Intermittent fasting, or IF, is a popular trend. It involves periods of eating followed by periods of fasting or eating far less than your body’s needs.

Here are some of the most popular choices for Independence Day celebrations, and what you can choose instead to keep on track while enjoying yourself and your loved ones.

Sodium is an essential mineral, but most Americans get more than they need. Too much sodium can raise blood pressure and increase the risk of heart disease.

Fish and shellfish are among the most nutritious protein sources, but most Americans don’t consume enough.

Taking vacations can improve your mental health, as vacation time can improve productivity at work, expand your horizons, and give you a break from regular responsibilities.

If you want to achieve lasting weight loss and improve your long-term health, it may be time to establish habits.

Figuring out what to buy at the grocery store can feel overwhelming. Here is a quick guide with tips to help you become a grocery shopping pro!

Memorial Day marks the unofficial start of summer. It’s a great time to get together with friends and family and celebrate the warmer weather.

It’s a good idea to consume protein at most meals and snacks, but which are the healthiest sources?

Getting adequate protein can support weight loss, and manufacturers are quick to claim that protein supplements are the way to go. But is that true?

Cinco de Mayo is a celebration of the anniversary of Mexico’s victory at the Battle de Puebla, and it’s common for Americans of Mexican and other heritage to celebrate it.

When do you know your meal or snack is over? Is it when there’s no more food? Is it when you run out of time? Is it when everyone leaves the table?

Earth Day happens every April 22nd to support the environment’s health, and you can also use it as motivation to support your health.

“Listen to your body” is a recommendation you may have heard. Listening to your body includes noticing hunger and fullness, and responding appropriately.

Whether you want to turn physical activity into a long-term habit, or you’re ready to take fitness to new heights, setting goals can help increase motivation and focus.

The Physical Activity Guidelines for Americans suggest getting at least 300 minutes per week of moderate to vigorous intensity physical activity to maximize health gains and improve your chances ...

March is National Frozen Food Month. It’s a great opportunity to learn how you can use frozen foods to support health and weight management.

Have you heard that weight maintenance is harder than weight loss? Maybe you've even experienced it yourself if you've lost weight and had trouble keeping it off.

Cooking at home can help you lose weight and eat healthier, but there can be a lot to consider when cooking for your entire family.