The Honest Dietitian

I'm still here...you'll just have to come find me at Foodguides.com now!

2021-10-28T11:11:00.000-04:00

The Honest Dietitian blog has been such a wonderful creative outlet for me over the years and it was 100% through and through written to be a space for me to come and just talk about what I love- food and nutrition.

I have honestly (because that is my thing...honesty) been blessed to fall into a position where I am now able to write about food and nutrition as my actual everyday job. It is what I have always wanted out of my career. And without all of you who were here at the beginning of The Honest Dietitian- where I really found this passion for writing- I cannot thank you enough for supporting me as life happened and now I feel like I am truly where I am supposed to be.

This still will stay alive, because let's face it- my white chicken chili slaps. But if you want to read some really awesome nutrition information, please come check me out on Foodguides.com where we are building a community of both nutrition and health experts to provide information and resources for our community of acid reflux, GERD, and IBS sufferers out there. So much good stuff there!

Again, you are all rockstars and I Love Ya 🙏❤️

Happiness in a Cup and some of the coolest gifts I've ever seen!

2017-05-02T17:17:00.000-04:00

This has been the perfect year to indulge in tea, both hot and cold. I became a fan of Adagio Teas last year and I cannot wait to share with you some of the coolest products that I came across (had no idea they carried) but am now certainly a forever fan of theirs because of them! We are just going to start off with the fact that I do like to binge on some good film and shows now and again and one of my absolute favorites has been Game of Thrones. I mean...the season premiere is right around the corner. My Khal & I were so grateful for the Adagio Game of Tea Blends featuring the Drogon's Revenge when we were having some pollen issues these past weeks because not only was it delightful and tasty, but the gunpowder really made us feel like we were cured of our ailments and ready to take on Kings Landing! Okay, in all honesty, I am not sure if we could taste gunpowder...but the tea does taste seriously good.

Other fandom and novely blends that I was so excited to try were the Zodiac Blends including the Taurus Tea which my daughter just loved since it was her birthday last month. My personal favorite was the Malory Archer blend and the Cthulhu found in the Fandom Sets and Fandom Samplers.

But, these are just a glimpse of some of the items that Adagio has to offer. The iced teas are unreal as well. Once the weather turned warm, the blood orange iced tea on the back deck was a perfect way to kick off pool season in the South. The glass pitchers can handle hot and cold water & are dishwasher safe. I'm waiting to try the pina colada iced tea this weekend. I can't wait!!

Updates in the life of a PhD student...mom...wife...friend...blogger...

2017-03-21T12:34:00.002-04:00

Hello Everyone!

After many unexpected set-backs, I am now in the thick of my dissertation work for my PhD. My data collection has started for my PhD dissertation project & it has brought forth many feelings. Many, many feelings. This whole process has been a little bit of a rollercoaster. Someday I will share with you all the story of how I became a Dietitian but in a nutshell, I am non-traditional student. I have been a parent the entire time I have pursued my education. I received my Associate of Science & Bachelor of Science & Dietetic Internship to become a Registered Dietitian from the time my oldest daughter was 1 1/2 years old until she was 8. I had my second daughter during that time and she was 3 1/2 when I finished the DI and became a RD. The internship counted towards half of a Master of Arts degree in Dietetics, so I finished that. And I thought I as finished.

I want to start this by saying that I love my family and my parents are the bees knees, so this is not meant to reflect negatively on them in any way- I just don't remember any one telling me (or really anyone I knew growing up) that I could grow up to be a Doctor. That seemed like something only really "rich" kids got to do. I never heard it. I never thought about it. I never even played with the idea until I started working at a small University in NC with future dietitians. I realized that I wanted to get a PhD because I wanted to be the best at my job. I wanted to be able to continue to work in academia and be able to develop graduate courses. I wanted to be able to do research projects and use that information to help make the local community better. And I found the Department of Nutrition at the University of North Carolina at Greensboro. And you know what? They told me I could be a Doctor. And this year...I am going to be one and not for any other reason than because I want to be great at what I do.

But this dissertation project...the feels, y'all. I knew I would fall in love with my project but I didn't know how much. I can't wait to tell you more about it. But, lets just say...I get to work with both tweens & teenagers. At times can be a little rowdy, but are also so incredibly insightful, wise, and really fun. I get excited before each lesson and I am already dreading the end of the project because I don't want to leave. Finding my niche? Yes. It makes my heart glow.

So, all of my apologies for the blog neglect the past few months. Just know that right now I am growing into the best Me. That person has also had to take care of some very sick kiddos this winter with the various bugs that have been going around. Since the blog is my hobby, it has taken a backseat to priorities but do expect to see more of me in the near future. I will be finished with my data collection in the next couple of months and graduating shortly thereafter. :)

Cheers to chasing dreams and making them come true!

Happy New Year! Resolution Ideas from The Honest Dietitian

2017-01-02T15:45:00.000-05:00

2017 has arrived. I am sure many of you have been bombarded by ads and commercials from companies hoping to monetize on the "New Year, New You" hope and drive that comes with the annual dropping of the ball. I know there are also many people out there who will tell you that making resolutions is useless and will just set you up for failure. I am not one of those people.

I think making an effort to make any positive changes in your life is absolutely fantastic. I think it is wonderful no matter what time of the year you do it! New Year's is just that time of year when people take a minute to think about themselves and what they would like to accomplish for the upcoming 365 days and believe me...I am a firm believer that people (including myself) do not take enough time to really sit and ponder what we can do to make ourselves better. We often put to much pressure on ourselves trying to do things to make things better for other people, but can forget that we need goals, hope, and certainly attention and love for ourselves from ourselves.

After many years of resolution making, breaking, and listening to clients, friends, and family...I do not endorse the "numbers resolution". For example, putting pressure on yourself to gain/lose a certain amount of weight in a certain time period (lose 30 pounds by march 1st). If you aim for rapid weight loss, I have unfortunate news for you, this will just screw up your metabolism and likely you will do more harm that good to your overall goals (see here). But, if you want to lose weight or gain weight, gain strength, fit into your pre-baby jeans, or what not...I recommend you consider making some lifestyle resolutions. These are the ones that are going to treat your overall health- your mind, body, and soul, and once you treat these...there is nothing that can stop you from achieving any of your goals. I like it when people say "You Do You"...because yes- You NEED to Do You. You're no good to anyone else unless you are good to you. Here are some lifestyle resolutions to consider putting on your to-do list (even if not today, maybe someday when you are ready to):

1) Five A Day. Five servings of fruits & vegetables per day. I always tell my clients that if they can actually eat five servings of fruits and vegetables per day for a week, they are already winning. You've probably heard of "five a day" before in some sort of public health message, but it's no joke. Vitamins and minerals...fiber...so many things that you cannot get from a pill or supplement, you can get through five servings of fruits and vegetables per day. I would go for 2 fruit and 3 vegetables. Try this- 5 per day for 1 week. And then keep it up!

2) Move. Do not be afraid to move. You do not have to be an elite athlete to pick up a barbell or a kettle bell. You do not have to buy a gym membership, new clothes, or a personal trainer (although having a professional work you through some movements & plans is such a great thing) to get fit. There is always youtube for videos, dancing video games...heck- even making the change to never take the elevator at work again- WILL impact your health. Your body needs movement. Your metabolism works best with muscle. You don't have to train for the olympics, you just have to move. Schedule it in and do it. No excuses.

3) Stress-Reduction. The older I get, the more I wish I would have made this a top priority years ago. Even if you are the best performer in the world, you can only juggle so many balls at one time. Remembering to breathe is just as important as remembering to eat when the going gets tough. There are some weeks I can be driving 15 hours to and from school. Now, I have mapped out areas in my commute that trigger me to take a minute to breathe. In through the nose for five seconds, hold for five seconds, and out through the mouth for five seconds. I do this at least 10 times in a row. It helps me to calm myself and center myself. Now, when I feel myself getting tense, I am finding myself breathing to be present and not let my mind wander into angst. Whether it is breathing, meditation, taking a walk, a bath, do something every single day to bring yourself into the present and enjoy that moment when you are alive. Be thankful for it.

4) Schedule Social Media Breaks. This is my lifestyle modification this year. I could be flipping through my phone for hours on end every single day and night because there are just so many funny and interesting things to look at, but I am so much happier and less stressed when I am without my phone. I took a social media break over the holidays and it was great. I mean, if it is really an emergency, people can just call me...I don't have to have my phone connected to my body every second. If any of you have experience with this type of lifestyle change- I would LOVE to know what you have done in your home to break from the internet for a while.

Happy New Year & I Wish You All Much Health & Happiness This Year!!

Make Lunchtime Interesting Again! Healthy And Delicious Ideas To Take To Work

2016-11-28T15:21:00.001-05:00

I don’t know about you, but I always get stuck in a routine for work. I make the same old lunches, week in, week out. And I think it’s the same for a lot of people. After all, it can be a challenge to think of new ideas that will rock your world. And at the same time, will keep you healthy and full until dinner. Therefore, here are some healthy and delicious ideas to make lunchtime enjoyable again.

Go for a berry and chicken salad

A salad is often a healthy choice if you are looking for something tasty for your lunch. But a plain chicken salad can get boring after a few days. To make it more interesting, you should add some type of fruit. Some juicy berries will tickle your taste buds and give the salad some extra flavor. And as well as this, it helps you achieve your five-a-day which is always a bonus! You can find some great recipes for berry and chicken salad on http://www.womenshealthmag.com/food/lunch-ideas/slide/3. And remember it can be any berry you like; strawberries are a top choice as they make it tastier and are full of antioxidants!

Make a sweet potato and orange soup

A lot of people stick to boring tomato or chicken noodle soup for work. After all, it’s easy to make, and it’s warming during the colder months. But after a few weeks of tomato or chicken noodle soup, it can be rather dull. Not only this, but you are missing out on a chance to have more nutrients during the day. After all, you can add plenty of fruit and vegetables to soup. Therefore, it’s time to be more adventurous with your soup. You should consider going for something a lot more exciting such as a sweet potato and orange combination. Not only will it taste amazing, but they are such healthy essentials you should add to your day. In fact, sweet potato is a superfood which can help us to live longer! If you struggle to chop it up, you might want to look into getting a santoku knife. That way, you can quickly prepare the ingredients ready for the soup! You can find them on sites similar to http://www.cutitfine.com/santoku-knife-reviews/. And remember to get plenty of containers out when you are making the soup. After all, you can freeze them and then just take them out when you need to!

Choose avocado on toast

I don’t know about you, but sometimes I take a couple of pieces of toast to enjoy at lunchtime. After all, it’s an easy lunch to make while you are busy working. But it can often be unhealthy. To give your lunch a boost, you should opt for avocado on toast. It’s a popular choice for health enthusiasts. As I said before, it’s packed full of heart-healthy nutrients. And it’s ideal for reducing your blood pressure and cholesterol levels. Therefore, it’s a great food to add to your lunch. If you want to make it tastier, you could always add some black pepper on top!

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And you could always give your sandwich a switch-up by opting for a wrap instead. A delicious falafel and hummus wrap would be a perfect choice for a healthy and delicious lunch!

2016 The Honest Dietitian Gift Guide for Your Foodies & FitFam

2016-11-22T12:35:00.000-05:00

GIFTS YOUR FITFAM & FOODIES WILL LOVE!

~**Half-Moon Yoga Products**~

Foodie, Fitfam, and all of your loved ones can benefit from the products at Half-Moon Yoga. You will find so many ways to give the gift of relaxation and strength to your loved ones. Here are some of my favorites:

The Hot & Cold Therapy Pillow with Lavender: THIS is the perfect gift for anyone who suffers from headaches or head/neck tension. You can heat it up in the microwave (what I prefer to put over my shoulders to relief tension) or you can put it in the freezer to get cold (what I prefer when I am suffering from migraines to put over my eyes). The lavender scent is divine and it was certainly a lot bigger than I expected, which was fantastic. If your MOM does not have one of these, get her one too. Get the therapy pillow here

The Om Zafus Meditation Cushion: This is a travel-sized meditation cushion that I have really come to love because not only is it comfortable to sit on for meditating or slowing down for a moment, it has helped me to stay tall and provide support for maintaining good posture during all of the driving I have been doing. There are so many great patterns, this is truly a wonderful gift. Get your Om Zafus here

Mat Cleaner for your Yogis: I had no idea this stuff existed but I am so incredibly happy that I have it now. If you have anyone in your life who does yoga, or works with a fitness mat...get them some of this mat cleaner! It is made with natural ingredients to keep your mat healthy and it comes in a variety of different scents (I love the French Lavender) or unscented too! Get your mat clean here!

~**Artisana Organic**~

If you want to send the gift of high quality food items to your loved ones this holiday season, check out the entire catalog over at Artisana Organics. I have loved the coconut butter, raw sesame seed tahini, and the cocoa hazelnut spread. All of their products are amazing and delicious! Give this to a foodie in your life and sit back to watch the magic happen. Hopefully, they will share in what they create! Get these goodies here

~**Adagio Teas**~

CHOCOLATE CHIP TEA!!! Seriously, the dessert teas from Adagio are unbelievable! I have sampled so many of the flavors and I am just smitten with the selection. Sometimes we just need to satisfy our sweet tooth without any calories and this is where it’s at. Get this for all of your fitfam & foodies out there. In addition to the chocolate chip tea, I recommend the golden monkey, thai chai,
candy cane, and probably my favorite new tea: honeybush chocolate tea. Click here to get your tea!

~**Third-Pull Apparel for Those Who Lift Heavy Things**~

My husband and I own so many shirts from Third-Pull Apparel because they are AWESOME! Lets see…we have Skeletor, Haramby, Deadpool, Ron Burgundy… anyways, all of their products are great quality and really perfect for your fitfam or lifting buddies. (Click here for this awesomeness)

My handsome husband with his Ron Burgundy T

~**Books for the FitFam**~

Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett:

My husband has his PhD in Exercise Physiology, CSCS, Level 3 USAW Coach and so on and so forth and this is the only book I have ever seen him both use and gift on a regular basis so yes…I recommend that you check this out for your fitness pals. Click the book for the link.

~**Glutino Gluten-Free Gift Box of Love**~

Give your GF loved ones some Glutino goodies!

Honestly, if you know anyone who is gluten-free…give them a box of Glutino goodies. I cannot tell you how many gluten-free foods I have tried in my lifetime, but one thing is for certain: Glutino is consistently the best tasting GF food items I have ever tried. I LOVE their brownies, pretzels, cookies, flour, pie crust, cornbread and muffins…and if you have a loved one who cooks gluten-free or eats gluten-free, make them up a box of Glutino goodies! Food is Love! Or at least make a goodie plate like the one below with all of the GF treats! Get Your Glutino Goodies Here!

Last but not least for the picky, picky people on your list:

~**Cratejoy**~

I have been gifting subscription boxes for a few of my loved ones for years now and it is wonderful to have a gift that keeps on giving all year long. There really are subscriptions out there for everything! So, if you have a hard-to-buy-for person, chances are that you are going to find something at Cratejoy that they will like. And there are so many different price ranges too. Plus, if you don't want to commit to an entire year, there are often single box purchasing options or quarterly boxes. The fitness boxes are incredible, but there are also snack boxes, seeds for gardening, adult coloring book subscriptions...so much! Check them out below!

10 Surprising Foods with Health Benefits

2016-11-20T11:37:00.000-05:00

If you are anything like me, you are alway on the lookout for foods which are going to pack a punch. The fact is, it can be all too easy to get into the old routines of eating. Part of the problem for many people is that they have forgotten how to branch out. This might sometimes be because they don’t think that those other foods can really bring any benefit. Often, however, it is the case that foods provide you with many benefits which you don’t necessarily consider. Often, common everyday foods which we overlook are actually packed full of goodness. At other times, they simply provide a little boost which you might not have been aware of. In this article, we are going to take a look at some surprising health benefits of various foods. Hopefully, this will encourage you to bring in a little more variety into your diet. Let’s take a look.

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Chocolate

We all know that chocolate is delicious, but those who are nutritionally minded will usually shun it from their everyday diet. It’s true that you don’t want to include too much chocolate in your diet, of course. However, that doesn’t mean that it is all bad news. In fact, chocolate does have a couple of positive points which are worth considering. Dark chocolate in particular has the advantage of being full of antioxidants, while this is less true of milk or white chocolate. It is also good for your circulation, so long as you keep the amount down to a minimum. And if that wasn’t enough, it has been shown to reduce the risk of stroke. What’s more, taken in the right quantities, it can actually reduce your cholesterol as well. It’s starting to look like chocolate just might be your best friend!

Popcorn

This one might seem a little shocking, but bear in mind that we are talking here about popcorn without the added salt and sugar. Cinema popcorn is unlikely to be any good for you at all. But take away the toppings and you are left with a surprisingly healthy snack. Plain popcorn includes whole grain, fiber and antioxidants, and as such is likely to work wonders on your system. Next time you are looking for a snack, popcorn is likely to be a much more healthy alternative to crisps, for example. What’s more, it also happens to be cheap when bought in bulk wholesale. This is a whole new side to popcorn which we just haven’t seen before. Of course, as with anything, there is such a thing as overdoing it. But for the occasional snack, you could do much worse than grabbing some plain popcorn.

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Caviar

Caviar is one of those foods which has such a strong pre-existing notion behind it. For many people, the mention of caviar brings up all sorts of images. Many of them, it turns out, may not be entirely accurate. For a long time, it has been presumed by many that caviar is not too good for you. In some respects, this might be said to be true. In terms of fat content, for example, you might not want to eat huge portions in one sitting. However, the fact remains that caviar also has numerous health advantages which are often overlooked. Most notable of all is the fact that caviar is a source of numerous vitamins and minerals, which is never a bad thing. It is also packed with omega-3, something it shares in common with many other seafoods. These contribute greatly to a healthy nervous, circulatory and immune system. Just one serving of caviar has an adult’s daily requirement of B12. And that is not to mention the countless other vitamins and minerals it has: A, E, B6, magnesium and selenium. If you have not had caviar for a while, it might be worth considering it. If you do decide to order some Citarella, make sure that you keep your servings to a reasonable size. I like my caviar on a saltine cracker with some butter!

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Avocado

For a long time, people have been put off avocado due to their being seen as ‘fattening’. While it is true that avocados do contain a significant amount of fat compared to many other fruits, it also has its benefits. The truth is, the fat in avocado is primarily monounsaturated fat. This is highly beneficial for you, as it actually helps to reduce your cholesterol level. Avocados are also likely to be good for the health of your heart, too, something which nobody can deny the value of. This is because they contain plenty heart-healthy nutrients, particularly given the average serving size. Cholesterol oxidation is unlikely to be a problem for regular eaters of avocado, thanks to its high levels of vitamin E. Moreover, the amount of potassium to be found in them is likely to help with regulating blood pressure. Thus, preventing issues related to blood pressure abnormalities.

Coffee

This is another one which is something of a mixed blessing. I am not about to claim that drinking cup after cup of coffee is good for you. However, that doesn’t mean that it is entirely bad as a substance. There are numerous health benefits to coffee and to caffeine generally which shouldn’t be overlooked so readily. Drinking a modest amount of coffee has been associated with helping to prevent type II diabetes, for example. It is also one of the rare examples of a genuine, natural fat-burning substance which you can easily get into your daily diet. It also boosts the metabolic rate, great for anyone wanting to lose weight fast. Some studies, even more amazingly, have shown that coffee might help to prevent Alzheimer’s and dementia in old age. What’s more, the same is even true of Parkinson’s disease. It turns out that cup of coffee in the morning might actually be doing more for you than simply waking you up.

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Potatoes

While not exactly a shunned vegetable, the potato has nonetheless been subjected to a lack of understanding by the general public. Usually, it is overlooked as a food which does not really provide you much, but fills you up fast. This approach ignores the fact that potatoes are one of the best sources of essential vitamins around. They are an exemplary source of a number of vitamins and minerals. Including B6, potassium, copper, vitamin C, manganese, phosphorous and fiber. They are also proven to be hugely helpful in terms of antioxidant activity. Truthfully, you could do much worse than getting more potato into your diet. Although, as with most things, an overindulgence might not turn out to be the best way to go.

Eggs

Eggs are some of the most versatile options in the kitchen. For those who enjoy eating eggs, the potential uses of them are many and diverse. Here is a food which can reasonably expect to be used in any meal throughout the day. Whether it’s breakfast, lunch or dinner, there is usually some way to accommodate eggs into proceedings. And finding a way to do so might be a wise move to make in terms of your health, too. Eggs are a fantastic and inexpensive source of high-quality protein, something essential for all of us. As well as this protein, an egg contains large proportions of B12, B2 and B6. What’s more, you are likely to find a good amount of zinc, copper and iron. Eggs are one of the easiest ways to get a wide range of different goodnesses into your system. No diet is quite complete without them.

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Peppers

Great in salads, or even baked on their own, peppers are also a pretty good source of healthy ingredients. They contain a huge amount of minerals and vitamins, and sneaking them onto your plate is likely to go down well with your bowels. It has also been shown that eating peppers two to four times per week is linked to around a 30% lowered risk of developing Parkinson’s disease. Clearly, this is one crunchy vegetable we should be making more of a deal out of.

Mushrooms

Mushrooms actually vary quite a lot, so the benefits partly depend on what type you are eating. Nonetheless, all types of mushrooms have some kind of benefit. Except, of course, those which are entirely inedible or poisonous! Store-bought mushrooms, however, are likely to be a good kind of antioxidant for you to get into your diet. Interestingly, however, mushrooms’ cell walls are indigestible unless exposed to heat. This means that cooking mushrooms is going to make them much more beneficial for your body. However you have them, they work wonders.

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Cauliflower

Last but not least, we come to the humble cauliflower. One serving of this vegetable contains 77% of your vitamin C for the day. It also turns out to be a good source of a whole variety of vitamins and minerals. As with many vegetables, it is most effective if left uncooked, but make sure to wash them thoroughly.

Kitchen Essentials for the Healthiest Foodies

2016-11-20T11:32:00.002-05:00

Healthy living usually involves a healthy diet full of fresh fruit and vegetables. That doesn’t mean you have to cut out everything else. That wouldn’t be healthy at all. But it does sometimes prevent you from enjoying those delicious indulgences we like to have when we’re out. To take control of the foods you put inside, you might prefer to make everything at home yourself. This can ensure maximum nutritional value, as well as complete calorie control too. But is it boring?

Foodies can relax. There are so many great recipes available now for healthier versions of all your favorite indulgences. Foodies love flavor, texture, and that satisfaction that can come from the eating experience. Diets shouldn’t hinder that or inhibit the kinds of things you eat. After all, if you follow some sensible advice and good recipes, you can still bake yourself a delicious cake (maybe share it though).

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So what are the essentials that make up a great kitchen? If you are partial to cakes, then invest in some good cake tins. Baking with fewer fats and more vegetables can make a wetter consistency. Silicon muffin cups can be ideal if you’re baking with courgette or beetroot as a moistener. Of course, if you like to bake whole cakes, a two part tin is essential. Pick ones that can easy clean in the dishwasher.

A good blender means you can combine hundreds of different flavors to make up your own unique soups, smoothies and butters. If you choose a good one, the possibilities are almost endless. If you’re shopping for a blender, read reviews like the Vitamix vs Blendtec review to be sure you can make the kind of dishes you’re looking for. Soup makers can only do part of the chopping or dicing so that a blender could take the chopping off your hands for you.

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A slow cooker is every mom’s favorite. It's a great way to prepare healthy meals from scratch without the hassle. It can also save a fortune on your energy bills. The machines use a fraction of the energy that your hob or main oven might. Best of all, meats and vegetables are tender and moist. The flavors are rich, and the ingredients can be almost anything you like. While it is perfect for casserole or stew, you can also make curries, pasta, and fish pots in there.

Do you have food containers that are dishwasher, microwave, and freezer safe? These are essential for the foodies’ kitchen. It means you can batch cook your healthiest meals, freeze the portions, and enjoy later in the week when you’re too busy to cook. They can also be a handy way to gauge portion sizes. Best of all, food will keep fresh in them for weeks. Smaller tubs can be perfect for containing healthy snacks on the go, like nuts, and home-baked crackers.

As foodies love eating their food, it would be a shame to ruin a good meal with having to wash up. Perhaps the most essential kitchen appliance is the dishwasher! Do you have a favorite kitchen gadget or something you cannot live without in your kitchen? Share with me in the comments below!

Feel the Burn! 3 Steps to Staying Motivated with Exercise

2016-11-18T10:05:00.001-05:00

How many times have you started a workout routine only to give up before you start to see any real results? Don't worry; you're not alone. So many people end up giving up and losing motivation when they're exercising. And the reason behind it comes down to one simple truth. Exercise is hard work. It might be fun, it might be good for you, but it's hard work. And the problem with that is that it really is just so much easy to sit at home in front of the TV. But fear not! There are ways to stay motivated in the face of the all that work.

Set a goal

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One of the hardest things about staying motivated is not being able to see the progress that you're making. Putting in all that effort that doesn't seem to be doing anything can be seriously discouraging. One of the best things that you can do to avoid getting discouraged in this way is to set a goal. Make it specific as well. Something like "I want to be fitter" or "I want to have a six-pack" aren't going to do. If your goal is vague, then you're going to be vague in how you go about achieving it. Make your goal clear and specific, and include milestones along the way. Being able to tick off your goals will help you to see the progress you're making which will help you stay motivated.

Keep a routine

One of the hardest things about exercising is actually finding the time to do it. Life can be busy, and it's hard to justify prioritizing exercise over all the other jobs you have to do. The key to making time is to set up a solid routine and, most importantly, stick to it. Find a time every day that you can keep set to one side to exercise. It can be early in the morning before work or in the evening before bed. Whatever you choose to do, make sure to make it regular and to stick to it no matter what!

Join a group

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Doing things by yourself can make it that much harder to stay motivated. There's nothing like the support of a group to stop you from giving up. Plus it has the added benefit of happening regularly which helps you keep up your routine. Look into classes offered by your local gym and join the Zumba dance workout class for fitness, or try and aerobics class. Whatever you choose, you'll be able to support each other and make it that much easier to reach your goals.

None of these things will take the work out of exercise. It's always going to tough, sweaty and a little painful. But by following this advice, you'll be able to keep yourself motivated so that you'll stick with it until you really start to see results. Not only that but the more you do it, the more it will become an enjoyable, healthy part of your everyday life.

The Honest Dietitian's 2016 Commuter Food Favorites

2016-11-16T12:20:00.000-05:00

Featuring My Favorite Commuter Foods

I drive a lot. I made the choice to go for my PhD and since I am a parent and had no intentions of moving my kids away from their friends and schools, this means I have a 3 hour round-trip commute to school between 1-4 days per week (depending on the semester). Couple that in with a full-time job as a clinical nutrition manager for three of those years...I have been busy. There is no doubt that a crazy schedule like this can sure make a person Hangry if they are not careful. And, since a lot of my commute is on the beautiful I-40, there have been many a times when I have been stuck in traffic for hours due to car accidents, fires, and so on. The worst was when I was leaving campus in time to make it home for my husband's delicious Fodmap friendly taco dip when I hit a standstill on I-40 with no possible way to exit to an alternative route. It was over 90 degrees outside and I had no water (I always carry a refillable bottle but it was empty), no food...and almost two hours later when we started to move, I had a raging migraine. That was the last time I have ever traveled without an emergency snack. Sometimes my schedule has been so packed that the only real "free" time I have had in a day has been the time I am in my car driving to the next scheduled event. I have found that I need to have 3 different types of foods to make my days and commutes the best they can be. I am also making this list with the very true assumption (for me) that there is not going to be appropriate access to a microwave to heat up any food. Here they are:

Commuter Food Number One: Foods that will get me through my scheduled meal times when I do not have a lunchbox with an ice pack. This is the good 'ole "I'm running so behind that I am going to throw a bunch of food into a plastic bag" situation. Even as a mostly Type A personality, I can't plan for everything to go smoothly so this does happen more often than I like.

GoMacro Thrive Bars & Protein Bars.
I love these bars. My favorite flavors are the Caramel Coconut Thrive Bar & the Protein Pleasure Peanut Butter Chocolate Chip Bar. GoMacro makes really great products. I just noticed they have a sampler pack, so if you haven' tried these before- I highly recommend them.

Barney Butters Almond Butter Snack Packs.
These butters are perfect to have on hand and with the large variety of choices, you are definitely going to find a flavor that you love. My favorite flavors are the Vanilla Espresso, Honey Flax, Cocoa Coconut, and the Bare Smooth Almond Butter. I literally have one of these snack packs in my purse at all time. Buy them here.

Your Mouth Says A Lot About Your Health! Tips for Keeping a Healthy Smile

2016-11-15T08:30:00.000-05:00

Looking healthy and happy isn’t just what is on the inside, it’s how you perceive yourself on the outside. People can say a lot about how they feel based on what they wear or how they are wearing it. I remember when I took my first organic chemistry class and I asked my professor if he had any advice for the first exam and he said "Dress the part. Come in here looking like the professional you want to be and own it." At the time, I thought it was odd, but I did it anyways and maybe it did help. I came to my exam business casual instead of shorts and flip-flops and felt confident, happy, and healthy. But sometimes it’s just having a clean bright smile that’s enough to make someone think how happy and healthy you truly are. Your mouth says a lot about your health. You don’t need to be reaching for the whitening kits or having teeth replaced just yet. It’s easy to get a healthy smile by just changing a few habits and ensuring you have good dental care. With that in mind, I thought I would share some top tips to help you maintain that perfect natural smile.

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Keep up with a regular brushing routine

Brushing your teeth is something we possibly take for granted. We might not even think about the whole process that forms part of our morning or evening routine. But regular brushing for a decent amount of time is proven to reduce plaque and keep those teeth pearly white. Our teeth and mouths get put under a lot of pressure, and more food and drink these days has the power to harm or stain our teeth. So ensuring you keep on top of brushing will be the key to ensuring your mouth stays healthy and happy. The natural way. And many dental professionals have told me that you cannot brush too often, but you can brush too hard! So make sure to keep the pressure soft.

Don’t forget to visit the dentist regularly

Along with regular brushing there is something that we must always do, but yet many of us either forget or would rather avoid it. Can you guess? That is visiting the dentist regularly. Whether it’s the smell of the office, or just the thought of having someone closely checking out your teeth, it can be enough for you to avoid visits. However, having regular appointments can make sure that your teeth are in a good healthy condition. Often if things aren’t going too well a dentist can resolve the issue quickly and effectively. Without the need for stronger treatment. If you are even unsure about locating a dentist then this website could help you. I have also found that being up-front with your expectations really does help, for example, if you only want fluoride once a year or if you have sensitivities to water temperatures.

The power of flossing

Flossing should form part of your daily routine of taking care of your teeth. This is because dental floss can help fight against things like gum disease. Which is something that can inflame your gums and make them quite sore. It can also help get rid of any build of plaque, which is sticky substance of bacteria. I know some recent news says that flossing may not be any more effective than brushing daily, but I am just going to disagree. I have some teeth that are a little snug together and flossing is the only thing that helps get the food & bacteria out. Whenever I am talking to elementary school kids about nutrition, I always tell them about how the bacteria that lives in-between our teeth likes to eat all of the sugar we eat and this is how cavities form. This seems to motivate them to want to take care of their oral health when they envision the bacteria eating their food in-between their teeth, but it is true!

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Good breath is hard to find, make it easy with mouthwash

It’s all well and good having a great smile, but breath is something we simply must keep in check. Our breath can also signal more serious issues, such as GERD or ketosis, so if you are having chronic issues with bad breath, seek professional care. And to avoid any issues in social situations or before a professional presentation, if you don't have time to brush, keep a good mouthwash nearby. It can help keep bad odors at bay for the whole day.

Smile and the world smiles with you

Finally, smiling is one of the most natural things to do. It certainly can be one of the ways you can ensure people know how you are feeling. The world is happier place when you have a smile on your face.

I hope these tips help you maintain a healthy and happy smile!

Burn Through Your Cardio in Only 15 Minutes!

2016-11-02T14:30:00.001-04:00

If you’ve ever been to a gym, you’ll have noticed the rows upon rows of people using cardio machines. It’s a national pastime. But is it time well spent?

Nobody can argue that cardio isn’t an important part of your fitness regimen - it is. It’s just that cardio needn’t be the hour-long trek that we see so often in the gym and in the park. If you want the benefits of doing cardio, but don’t want to spend ages doing it, here’s what to do:

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Start Sprinting

Doing sprints is key to achieving the rocking bod you are after. Sprints have two important effects on your body. First, they are incredibly demanding on your muscles and your respiratory system. In effect, they shock your body into making improvements and using oxygen more efficiently. Second, sprints don’t cause your body to eat its own muscle like long cardio sessions do. It’s why sprinters manage to maintain so much muscle.

If you’ve got a home gym, you do sprints on a treadmill. If you don’t have a treadmill yet, read reviews, like the Sole F85 review here. Or you can simply go to the park and do sprints there. Sprint for 15 seconds, then rest for a minute, then sprint again. Do this ten to twelve times for a killer cardio workout.

Use high intensity training

Sprints aren’t the only high-intensity cardio training activity out there. In fact, most forms of cardio are amenable to increased intensity. Take the elliptical for instance. You can do HIIT on the elliptical simply by increasing the resistance of the machine. The same applies to the stationary bike. Just put it into high gear, get out of the saddle, and work as hard as you can for, say, 30 seconds. Then rest. Then repeat.

Do kettlebell swings

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Most people associate the kettlebell with building muscle. But it’s also a great tool for those who don’t want to spend lots of time doing cardio. Start with holding the kettlebell with both hands and let it dangle in front of your between your legs. Then heave using your legs and lower back to swing the kettlebell up in front of you. Repeat this for 30 seconds and then rest for 30 seconds. Do this until the fifteen minutes are up. I Love kettlebells.

Do circuits

The good thing about circuit training is that it forces your body to so many different moves from different angles. You’re not just trying to lift a weight in a certain way. Instead, your body’s movement becomes the focus of the exercise.

Doing circuits with weights takes a little bit of preparation. Choose four to six different exercises. Pick things like pull ups, lunges, jumps, box jumps and so on. Then do one after another in succession without a break. This workout is a little bit like the workout that the actors did in preparation for the film 300 (Gerard Butler- eat your heart out!). It wasn’t the longest of regimens, (about 14 minutes) but it certainly was one of the most intense.

No More Excuses! Helpful Tips for Creating a Home Gym

2016-10-29T10:51:00.000-04:00

If you want to improve your fitness, you need to join a gym right? Wrong. While many people believe that a gym membership will help them get fit, it’s not the only option. Creating a gym in your home can be a fantastic alternative to joining a gym. It can help you to get fit, is more convenient and can save you both time and money. But many people overlook having home gyms because they think traditional gyms will benefit them more. So if you’re unsure whether you should cancel your membership and create a home gym, read these compelling reasons to help you decide. Personally, I love building on to our home gym. We have a weightlifting platform, kettle bells, my spin bike, medicine balls, and more. These really eliminate the opportunity to give the good ole' excuse of "I don't have time to workout".

My gym is a work in progress, but I love it!

A home gym can save you money

Gym memberships are notoriously expensive and a waste of money if you don’t use them regularly. Whereas home gyms can help you to save money. While they do require some money up front to buy the equipment you need, they can be created relatively cheaply. You can buy only the equipment you need rather than buying everything your gym has. Sale events and second-hand models can also help you get equipment at discounted rates.

Once bought, can then use this equipment as often as you like without having to pay for the privilege. In the long run, this will be far cheaper than the costly membership you’ve been paying for. See www.HomegymHeaven.com and other review sites for advice on choosing home gym equipment.

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You can avoid germs

Gyms are not always the most hygienic places to spend time in, particularly if they are used by a lot of people. Germs can easily be passed around if the gym is not clean to a high standard each day. This can make you sick which can also put your exercise regime on hold. But when you have a home gym, you only have your own germs to contend with. You can clean your equipment thoroughly each time you use it to ensure you stay fit and healthy. This is something that many gyms don’t allow. For information on keeping your gym equipment hygienic, visit www.livestrong.com.

You can get fitness support at home

One of the main reasons why people join gyms is for the direction and support provided by the personal trainers. This often comes as part of your gym membership. While it is understandably a big perk, you can also get the support you need at home too. There are countless exercise tutorials on www.youtube.com and fitness blogs which you can use. You can watch these on your phone or a tablet as you exercise in your home gym.

If you aren't married to a CSCS- certified strength & conditioning coach, like I am (lucky me!) another option is to hire a personal trainer to visit you at home. This will allow you to continue getting the guidance you need to reach your fitness goals.

From the equipment to the support, there are a number of perks that can come from going to the gym. But creating your own home gym can help you accomplish your fitness goals and give you multiple benefits too. So start creating your own today to see how effective a home gym can be.

Lose the Gym & Still Get Fit and Strong

2016-10-28T09:57:00.001-04:00

f you're looking for a way to improve your general wellbeing and to lose weight you might be considering a gym membership. Some people just don't like the gym though and feel time spent there can be intimidating. There are so many ways to workout from home it would be silly not to thoroughly research that option too. Here are some ideas to kick-start a new keep-fit without the gym regime...

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Join a local team

Whether you love to kick a soccer ball around or simply love to run track, team-sport is one sure way to get the adrenaline pumping. Not only will you increase your heart rate, release endorphins and get the blood pumping; you'll also make new friends. A competitive edge can be a real motivator to getting fit so joining a team is potentially a great way to lose weight. And if you are a parent, this is a great way to be a role model to your children by participating in activity!

Ditch the car

Incidental exercise is sometimes overlooked. One of the best to breathe in more fresh air and exercise your limbs is to walk more than you drive and be more active. This can be tricky if you're used to relying on your car but just think, you'll save on gas money too! Wear sneakers that fit properly and go for a big long walk. It's also a great way to see where you live from a different perspective too! My husband and I love to go for walks when we drop off the kids at soccer practice. Sure, we could be running errands or sitting on the field and watching the kids run drills, but this is actually something we look forward to because it gives us a chance to catch up on the events of the day and get some good movement in.

Invest in some equipment

If you enjoy what you get to do at the gym but don't enjoy the atmosphere, investing in some decent equipment might be a viable option for you. There are some amazing exercise bikes for sale at the moment that will cover a variety of needs. You could also try out skipping ropes in the garden and dumbbells when you're watching TV. There are some many different pieces of apparatus on the market it's well worth doing your research. I love kettle bells for a quick full-body workout and have been spoiled to have a weightlifting platform in my garage.

Turn chores into calorie loss

One really creative way to get yourself moving more is to put some music on loudly and workout while you're doing the chores! It sounds ridiculous, but you'll be surprised how active you are when you're vacuuming the sitting room. Wear your sneakers to get you into the right frame of mind and add in some sit-ups, push-ups, and body squats when the moment takes you. Make a playlist of your favorite songs to get in the groove. Lately, Nathanial Ratliff & the Night Sweats are my jam when I am cooking it up in my test kitchen. Even dancing while cooking can burn calories! Seriously - give it a go!

Utilize YouTube videos

There are so many amazing workout videos on YouTube these days, and they're not at all amateur! Some channels are solely dedicated to exercise, and you can feel like you have a personalize workout routine. Check out a few channels and videos before you start to exercise, and then figure out when you're going fit working out into your schedule. I did this when I first got my spin bike and found a lot of youtube videos with spin workouts & even spin playlists!

If you manage to complete just one workout routine every single day you'll feel an immense sense of pride. You truly don't need the gym to get fit and healthy, you just need some drive and dedication.

Make Healthy Asian Food A Diet Staple With These Cooking Tips

2016-10-26T18:32:00.002-04:00

Since the western world has been introduced to eastern cuisine, it seems we simply can't get enough of it. Curries, broths, noodles, you name it - we serve it. Of course, it barely compares to the authentic cuisine made by the professionals themselves. But, it is becoming a more and more common fixture in the everyday person's home due to the exciting, spicy flavours and interesting ingredients. The problem is that not many people know how to cook this kind of food in a healthy way. So many of us rely on canned sauces for our Indian curries or Chinese stir fries - many of which are full of chemicals and additives. We also skip many of the traditional vegetables that are used in these dishes, preferring to use ones that are familiar to us. There's nothing wrong with this, of course, but we could be missing out on not only amazing flavors but heaps of brilliant nutrients too. My entire relationship with food was changed once I started shopping at the local Asian grocery store. It has been amazing and exciting. If you think that Asian food is unhealthy and should only be had as a treat, then get ready to think again with these healthy cooking tips.

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Authentic Indian curries

Curry is one of the most popular dishes in the whole world is curry. Although not known by that term in its homeland of India, there are still hundreds of different varieties that we westerners would all class as 'curry'. They differ so greatly depending on the region they come from. For example, the creamy Kerala cuisine varies greatly from the spicier Punjabi cuisine. In order to cook traditional, authentic Indian food, you must have authentic ingredients. Where we use oil or butter, Indian cuisine typically uses ghee. This is a kind of clarified butter high in vitamins A and E. If you are still concerned about the health factor of some of your Indian dishes, why not try simply cutting down on rice and naan? Many authentic Indian recipes are actually vegetarian, so bulk out your curries with chickpeas and lentils to save on carbs. Tandoori grilling is also a healthier way to cook your Indian cuisine and it tastes good too.

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Spicy Chinese stir fries

Authentic Chinese cuisine is one of the healthiest diets around. However, due to greasy takeouts and salt-heavy canned sauces, our perception of it is anything but that. But take the time to learn traditional methods of Chinese cooking and you can enjoy delicious, guilt-free cuisine at any time. It is perfectly easy to make your own sauces by simply mixing soy, black beans and stock, plus any extras you might fancy like ginger. Throwing it all together with some noodles, fish and vegetables means you have a tasty and nutritious meal in seconds.

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Japanese sushi

If the Japanese are famous for any kind of cuisine, it's got to be sushi. This trend of raw fish coupled with a whole host of different ingredients has made it's way across the world, with sushi bars popping up in nearly every city. It's a very healthy food trend, as the raw fish is full of omega 3 fatty acids. It is also usually paired with ginger and wasabi, which both have very high antioxidant properties. Making your own sushi takes time and patience. But, if you are willing to learn, you will definitely benefit from having some of the healthiest cuisine at your fingertips every day. Just make sure to choose sushi that has not been deep fried or covered in too much spicy mayo!

Get on Your Bike and Get Fit: Some Essential Advice for Success

2016-10-25T19:02:00.002-04:00

Are you one of those people who has tried a thousand ways to get fit and found that none of them work for you? It can be a real frustration, but you shouldn’t just give up. The right way to get fit for you could be just around the corner. One thing that you should definitely try out is cycling. This is a great way to get fit and work out. It moves lots of muscles, and it’s a cardiovascular form of exercise. I found that I really enjoyed the challenge of spin classes a couple of years ago, but due to scheduling, I was unable to keep up with going to the studio classes. Luckily, I saved up some money and bought myself a spin bike for my home gym and have really enjoyed it (the pink bike in the picture above is mine). Here are some tips to help you get fit through cycling:

Fuel Your Ride the Right Way

What you put into your body is just as important as what you do on your bike. You need to eat healthily in order to ensure that your cycling efforts aren’t cancelled out by your poor diet. But, at the same time, you also need to make sure that your body is fuelled for the ride ahead. If it’s not, then you could run out of energy and burn out before you have finished your ride. That’s no good for your fitness efforts in the long-term.

Set Your Bike Up Properly and Make it Comfortable

You should set your bike up in the right way. If you don’t do this, you won’t be able to get what you want from the bike. You won’t be able to cycle it properly or for as long if you’re not comfortable when you’re riding it. Your leg should be straight when the pedal is at the lowest point. So, adjust the saddle of the bike until that’s the case. Bicycle insurance is important if you want to make sure that your bike is safe when you’re not using it too. I have too many friends who have lost their expensive road bikes due to accidents or theft that this is a pretty great idea.

Do Intervals

Intervals are short bursts of cycling that you should do when you’re on your bike. It’s all about changing pace and putting your body through a more intense workout for a short burst of time. These bursts of increased intensity don’t have to last for very long. It can be good to make them last for about a minute before going back to your normal cycling pace again. If you want to lose weight and improve your fitness, going at a steady pace and not changing things up won’t work as well. Instead, you need to push yourself a bit further sometimes. There are actually a lot of good youtube videos and apps out there that have virtual trainers & playlists to keep you motivated for rides either on the road or on your bike at home.

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Always Stretch Before Getting in the Saddle

You should always make sure that you stretch properly before you get in the saddle. Warm up your muscles with a quick walk or some jumping jacks. When you do this, you will be able to ensure that you are prepared for what your body will be put through. Many people who are new to cycling underestimate just how strenuous and rigorous it can be for your body. That’s not a trap that you should allow yourself to fall into if you’re serious about getting fit. When you don’t stretch the muscles in your legs and arms properly, you will sustain an injury. Doing some squats is an especially good idea because they work out all the important muscles for cyclists, although lets be honest here- squatting is good for everything!

Nutrition tips to keep your immune system tough through the flu & winter season

2016-10-21T10:46:00.000-04:00

While we all have a good idea that what we eat affects how we feel. It can be easy to forget that before the pharmaceutical industry, our medicines came from natural sources.

At the time a lot of these things were consumed as food or drink, and we can still receive the benefits of imbibing them now. Read on to find out what they are.

Vitamin C

There are plenty of things that contain a good dose of Vitamins C like carrots and bell peppers. But did you know that Brussel Sprouts also have lots too?

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Well, if you are a sprout fan, then you should definitely start eating them on more than just your Christmas dinner. This is because getting enough Vitamin C can help boost your immunity to disease. It acts as a natural antibiotic killing off harmful bacteria in your system. I love grilling Brussel sprouts but in the winter, I often steam them.

Antioxidants

We hear a lot about antioxidant and free radicals these days but does anyone known what they actually are? Well, free radicals are the nasty things that our cells produce when they take in and use oxygen.

These can be harmful your systems so we don't want too many of them hanging around in our body. That is where antioxidants come in.

As we don't want too many oxidants or free radicals in our system eating foods like sweet potatoes and oysters are a good idea. They release molecules that attached to the free radicals making sure that they don't get reabsorbed by the body and cause harm. Oysters are also high in magnesium & zinc, which help boost immunity.

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Calcium

It is not only important because it feeds your skeletal structure, but also because it helps our blood to clot. Calcium is also a vital component of sending muscle and nerve messages through the body.

We all know that dairy contains a large amount of calcium. But did you know that Chinese bird nests ( available from online stores like premium bird nest ) also contain lots of calcium too? I had never heard of those before but I have cousins-in-law in Australia and will have to try these when I visit. Or you could try a few extra cloves of garlic & sauté some calcium-rich kale, bok choy, or broccoli too!

T Cells

T cells are a big deal in our fight for health. This is because they are what attacks any disease or infection in our bodies.

If our T -cell count is high, it can mean one of two things. One can be that we have a good diet full of things like salmon, and so our bodies are building up a good resistance to any infections. The other scenario is that we are already fighting off an infection and that our body has created more T-cells to help us overcome it.

Probiotics

With digestive health being such a big deal, you've probably heard a lot of about the benefits that probiotics can have. Basically taking probiotics puts all the natural flora and fauna back into your gut. This is a good thing as sometimes these can be diminished by a poor diet, medication or illness.

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We don't have to take supplements to get our probiotic fix either. Live yogurt is an excellent way of getting more probiotics into our system as is miso soup.

So You're More Active...What's Next?

2016-10-20T09:01:00.001-04:00

Most of us have had some fitness aims or goals over the years. And most of us know how hard it can be to achieve them. Some people find it easier to scale things back a bit and concentrate on one thing at a time. You might try increasing the number of steps you walk or try being a little more active at lunch time. Increasing your activity is certainly one of the best ways to improve your fitness and tone up a little. But what comes next?

Health and fitness go hand in hand. It’s worth considering how you can also improve your health now you’ve made those big steps toward fitness. Walking is one of those activities that can help you become more active and make you healthier. It’s not just your physical health you need to consider. Your mental and emotional health are just as important. Walking can help calm your mind, and you’ll feel emotionally well by taking in the fresh air and beautiful surroundings.

This picture is from Flickr.com

They say we are what we eat. It’s hard to eat healthy foods all the time. But if you can make one or two changes each day, you may find it benefits your health enormously. We all know we should be eating more fruit. And it does feel good to be eating fresh fruit each day. To make it easier, why not make your own smoothies? Have a look at websites like http://www.prevention.com/food/20-super-healthy-smoothie-recipes for ideas. You can take them with you on the go, or enjoy the fresh first thing in the morning. You don’t have to add yogurt if you don’t want to.

Blending different fruits together may also lead to you blending vegetables too. You might use a soup maker to enjoy the warm. It’s thought the healthiest way to enjoy vegetable is to eat them raw, though. Have a look at websites like https://www.blenderfriend.com/ to find out which blenders can help you here. Drinking your five-a-day is quick, easy, and super healthy! Plus, this is a great way to get some added fiber into your diet (which we all know I am a huge promotor of this).

You might be wondering if there is any truth to all the superfood claims. There are certain foods, like blueberries that might be packed full of nutrients to helps us stay healthy. Avocados and tomatoes also fall into the superfood category. There are many others. If you’re looking to improve your health, it seems unlikely you will succeed if you’re eating foods you don’t like. Why not pick a range of fruit and veg that you do enjoy eating for a balanced, healthy diet?

It can be a good idea to strive to build on the positive changes you’ve already made. If you’ve increased your level of activity a little, why not add an exercise class into the mix? Don’t be disheartened if you don’t like the one you picked. Finding the right one that you enjoy and have fun doing takes a few tries. I was intimidated by the idea of weightlifting but once I gave it a try, I fell in love with it immediately and gained a different type of confidence in myself that I hadn't found in other sports.

You can also find extra motivation in recording your achievements. There are plenty of apps that you can log your activity and meals with. Then you can see your progress on a graph. It’s a good way to stay motivated and strive for further improvement. What’s next for you? Comment below and tell me about it!

Health is Wealth Toolkit: Addressing & Eliminating Food Guilt

2016-10-17T07:15:00.000-04:00

One strategy in both weight management and healthy lifestyle modification that does not get enough attention is the concept of addressing and eliminating guilty eating. Have you ever felt guilty about eating a meal before it has even been served to you? Do you feel bad whenever you eat something sweet, like a donut of piece of cake? Do you eat food that tastes bad to you because it’s “healthy”?

We know that training of behaviors is possible (Pavlov’s dog for example) and sometimes we develop behavior patterns that are completely unintentional. When you are happy and eating, your body saves that information as something that brings you pleasure & positive things happen down to the cellular level in your body. When you are sad/guilty and eating, your body saves this information as something that is negative and negative things happen in your body (such as increased cortisol).

People who are restrictive with their food often condition themselves to react negatively to eating. They feel guilty when they eat, even if it is healthy food. This leads to long-term stress, which results in something that is completely counterproductive to the whole situation, a decreased metabolism. If you feel like you might be spending too much time obsessing over your food choices, consider the following tips:

Exercise: Train yourself not to be overwhelmed by the countless images & videos on the internet of people doing workouts. Not everyone can train like a professional athlete. Take a walk for 30 minutes. Find a yoga video on Amazon. Play a dance video game. Take the time & energy you spend worrying about food & show yourself some love through movement.

Think positive: Change your food associations & take the time to get to know the ingredients and food you are consuming. Switch your mindset from “this food is going to help me lose weight so I will look good” to “this food is going to give me the energy I need to be awesome today”. Know what you are putting in your body and make positive associations.

Do some work: I challenge you to keep track of your intake for a week and to take it further by noting your mood/emotions before you eat, the time when eating, and with whom you are eating with in your record. Are you feeling hungry? Are you feeling rushed? Write these down. How much time are you actually spending on thinking about the food you are or are not eating? This type of insight may be a good start to breaking the habits that lead to negative self-talk and guilt with food.

Breast Cancer Nutrition Awareness featuring GoMacro

2016-10-12T15:00:00.003-04:00

October is breast cancer awareness month and I'd like to introduce you to Go Macro. GoMacro is a family-owned vegan food company that was started by a mother-daughter duo on their organic family farm. They have two different lines of products- MacroBars and Thrive. In honor of their co-founders breast cancer recovery, they have released a special “give-back bar” that donates 10% its proceeds to the Keep a Breast Foundation. I love this bar because it touches on some important nutritional concepts (antioxidants, fiber, plant-based). Learn more about the awesome Keep a Breast Foundation here. Let us get brought up to speed on some breast cancer stats:

According to Breastcancer.org, here are some recent statistics on breast cancer in the United States (source here):

In 2016, there are more than 2.8 million women with a history of breast cancer in the U.S. This includes women currently being treated and women who have finished treatment.
About 85% of breast cancers occur in women who have no family history of breast cancer. These occur due to genetic mutations that happen as a result of the aging process and life in general, rather than inherited mutations.
Besides skin cancer, breast cancer is the most commonly diagnosed cancer among American women. In 2016, it's estimated that just under 30% of newly diagnosed cancers in women will be breast cancers.
About 1 in 8 U.S. women (about 12%) will develop invasive breast cancer over the course of her lifetime.

Amelia, Breast Cancer Survivor & her daughter: Co-founders of GoMacro

Here’s the thing, no matter what illness or disease a person may become afflicted with in life, they can fight it better if they have been following a healthy lifestyle beforehand. Being an overweight woman is a risk factor for developing breast cancer, possibly because the more the fat cells grow, the more estrogen is produced from the fat cells. That production of excess estrogen can signal breast cell growth, which in turn increases the risk of developing breast cancer.

What can you do from a nutritional point of view?

Keep your weight in check. If you are overweight, please reach out to a Registered Dietitian. We devote our entire careers to helping our clients reach their nutrition goals and have so many strategies and tools available to help you do this.

Watch your alcohol intake. There is an association between regular alcohol consumption and increased risk of breast cancer. This is also correlated to the amount of alcohol consumed. Therefore, if you keep things moderate (1 glass of wine or beer as a woman), the risk is smaller than when drinking more and more often.

Increase your fruits and vegetables to 5 servings per day or 1.5-2 cups of fruit and 2-3 cups of vegetables per day. Sounds simple enough, right? Not so fast… According to the 2013 CDC reporting of the fruit & vegetable behaviors of adults in the US between 2007–2010, half of the total U.S. population consumed <1 cup of fruit and <1.5 cups of vegetables daily; 76% did not meet fruit intake recommendations, and 87% did not meet vegetable intake recommendations. See more here.

There is evidence that consumption of a plant-based diet is associated with a decreased risk of breast cancer, as it is higher in antioxidants due to the increased consumption of fruits, vegetables, and whole grains. Plant-based diets can also provide adequate fiber intake. Fiber is important for weight maintenance, healthy bowels, and much more. A plant-based diet is often lower in fat. Even if you are not someone who can make the transition to a completely plant-based diet (like myself), some small changes can be impactful. Even choosing better snack options. The GoMacro Sunny Uplift bar only has 4 grams of fat and is full of antioxidants, fiber, vitamin C, and iron. It is vegan & soy-free and I would love it if you all tried them because they are all so tasty. Use the coupon code: GOBOOBIES20 for a discount. Get them here.

Breast Cancer & Nutrition Resources:

http://cancer.ucsf.edu/_docs/crc/nutrition_breast.pdf

http://www.hopkinsmedicine.org/breast_center/treatments_services/nutrition.html

http://www.breastcancer.org/tips/nutrition

The protein powder and coffee mystery has been solved!

2016-10-09T17:54:00.000-04:00

A few weeks ago, I tweeted out to my universal fitfam asking the question on whether there had been any success on mixing protein powder and coffee together. There was a lot of interest in the question, but no one seemed to have answers. Until now. I had a very successful afternoon in my test kitchen and just could not wait to share the results with you all! This is exactly what I did:

1. I mixed 1/2 a cup of coconut almond milk with 1/2 a scoop of PaleoPro Aztec Vanilla protein powder (which if you didn't know...this stuff is just incredible). I put them together in my shaker cup and shook away.

2. Then, I brewed a cup of coffee in my Keurig using my reusable coffee filter (for sustainability reasons, I wanted to throw that in there)

3. Next, I poured the mini protein shake into the coffee. Here is where the tricky part is...usually this is where the heat would cause the protein powder or protein shake contents to start separating into clumps to give a grainy taste...BUT!!!! I used my milk frother that I just got the other day to mix it together and IT WORKED! No clumps, no lumps, just smooth and delicious hot coffee with 13.5 grams of protein. Since I do have some barista experience, I was able to froth it up for a latte type consistency too. It was delicious! I'm sure you can play around with different flavors, but this one worked for me.

Now, I just need you all to try it out on your protein powders so we can see if they all blend as well as the PaleoPro did (Click here to purchase some PaleoPro). Please leave me a comment if you give this a shot and it works with yours. Here is the link to the Milk Frother which I believe was key to the success of the blending:

A Vegan & Gluten-Free food that tastes good? Absolutely Yes!

2016-10-06T06:48:00.000-04:00

One of the greatest things that I have learned about following a low-Fodmap lifestyle is the incredible amount of gluten-free foods that actually taste good because I have tried many GF foods that initially turned me off from the idea of even trying to follow a low-Fodmap plan but luckily, I have been able to try quite a few GF foods that seriously impressed my taste buds. I reached out to 88 Acres because I was searching for something that I could keep on hand when I am commuting around, shuffling the kids from one place to another, or simply to satisfy my cravings without the panic of reading every food label in the convenience stores. I was able to sample the Triple Berry, Apple & Ginger, and my personal favorite…the chocolate and sea salt bars.

Here is the deal with these: These are handcrafted by people who have first hand experience with the dangers of food allergens. Their bakery is free of peanuts, tree nuts, wheat, soy, dairy, sesame, eggs, fish, and shellfish. These are vegan, gluten-free, and non-GMO project verified. And, I also was impressed that they mention that their bakery is latex-free. Many of you reading might look at the list of things that are not included in their foods and think “that sounds way too healthy, it must not be that good.” FALSE! Not only are the bars really good, but also how many times have you been able to look at food you have purchased and identify the ingredients listed on the label while you are actually eating it? I took the picture of my chocolate and sea salt bar and did not use a filter so you can see that these are the real deal.

No Filter. Look at the goodness!

I am always talking about how food is love. Clearly, this company loves what they do and they sure do a good job at it. I recommend that you give 88 Acres a shot. The Apple & Ginger bar is perfect for the fall weather. Clickhere to check out their products & company!

Curious about Fodmaps? Here is a brief summary.

88 Acres- A gluten-free, fodmap friendly company that rocks!

PB Chocolate Coconut Protein Balls featuring Paleo Pro Powder

2016-10-03T09:29:00.000-04:00

Who doesn't love to make homemade protein snack balls? I have had the wonderful opportunity to try the Paleo Pro products and I am SO impressed. In fact, I used their Aztec Vanilla protein powder in what has now become my favorite shake combination ever (1/2 frozen blueberries, 30g Aztec Vanilla protein powder & 10 ounces of coconut almond milk). I am an unbiased and honest reviewer for everything I write on this blog and can tell you, as someone who has a sensitive stomach, these products made me feel great: no bloating, etc. And OMG THEY HAVE A PUMPKIN SPICE FLAVORED POWDER! Yes, I am one of those people who loves on that pumpkin spice. Judge away. You know you want some- click here to get some. No soy, no whey, no added sugar, no gluten, grains, wheat. artificial ingredients, and so on. The cost for these products is very reasonable given their high quality. Way to go, Paleo Pro! You have a fan for life. I loved making the protein balls and was originally going to use almond meal in the recipe but am so glad I used the coconut flour because it added some great fiber content. The recipe is below- give them a try!

www.paleopro.com

PB Chocolate Coconut Protein Balls

Ingredients:

1 1/2 cups quick-oats (I use Trader Joe's Gluten-Free Quick Oats)
1/3 cup Paleo Pro Ancient Cacao protein powder (or 30g) Click here to buy!
1/2 cup coconut flour
1/2 cup smooth peanut butter
3 TBSP maple syrup
1 tsp vanilla extract

Make sure to pulse your ingredients until almost smooth.

Put all of the above ingredients into a food processor and pulse until almost smooth. You do not want to blend the ingredients until they are grainy because they will not roll well. This recipe will make anywhere from 21 small protein balls or you can certainly roll them into about 10 large protein balls. For added flavor, roll in coconut flakes. The nutrient information is based on 21 small protein balls with 7 servings and 3 balls per serving: 283 Calories, 12.3g protein, 31g carbohydrates, 12.8g fat, 8.8g fiber, 26% Iron (percent daily values based on a 2,000 calorie diet- your needs may differ).

Share these with your team or tribe!

Raisin French Toast Protein Breakfast Bakes

2016-09-30T08:29:00.000-04:00

I had never heard of a french toast flavored protein powder until I had the opportunity to try some of the Primera French Toast Protein Powder and I am sure glad I did! First of all, this line of protein powder is different because it is a hydrolyzed protein powder which uses an egg white & whey blend (hydrolyzed: this means it is fast digesting). Secondly, I am around a lot of researchers who are doing work with egg protein and its amazing impact on satiation (feeling full) which could be a great strategy for weight management, but I have also learned that the whey & egg protein blend is also looking very promising in the research world- in respect to fat tissue breakdown and muscle protein synthesis. Lastly, but certainly not least, was the joyful smell of these baking in the oven. It was unbelievably delightful. My husband ate these this morning for breakfast and loved them.

Place the raisin bread in the bottom of the pan.

Ingredients: *Makes 6*

2 slices of cinnamon raisin Ezekiel bread (thawed)
French Toast flavored Primera protein powder
1 cup milk
2 eggs
1 tsp vanilla extract
1 tsp ground cinnamon
1 tsp ground nutmeg

Spray muffin tin with non-stick cooking spray. Cut the cinnamon raisin bread into 6 pieces and place in the bottom of the muffin tins. In a bowl, whisk together the milk, eggs, vanilla extract, and protein powder. Pour the egg mixture evenly over each piece of cinnamon raisin bread in the muffin tins. Top each mixture with ground cinnamon and ground nutmeg.

Make sure all of the lumps are out!

Heat oven to 350 degrees F. Bake for 30 minutes.

Enjoy with pure maple syrup!

Sprinkle the cinnamon & nutmeg!

Serving Size: 2 each (serves 3) Calories: 165, Protein: 14 grams, Carbohydrates: 14 grams, Fat: 5.3 grams, Fiber: 1.7 grams

Fodmap Sweet Potato & Parsnip Cakes

2016-09-28T11:04:00.001-04:00

I have always loved sweet potatoes. We often try to eat low-FODMAP foods because both my husband and I have happier GI tracts when we do. I had some parsnips that I needed to use and thought I would try out some Fodmap Friendly Sweet Potato & Parsnip cakes to accompany my balsamic herb-encrusted salmon and really enjoyed what came together. I know that olive oil has a high smoke point (around 405 degrees F) but on medium heat I was seeing a bit of smoke coming from the oil, so I just turned the heat down a number (from 6 to 5 on my stovetop) and didn't have as much burning the second time around.

Sweet potato & parsnip cakes make a great side dish!

Ingredients:

2 large sweet potatoes (baked at 350 degrees F in foil for 45 minutes & then peeled and mashed*)

2 parsnips (peeled and chopped)

1 egg

1/2 tsp salt

1/2 tsp ground cinnamon

~5 TBSP olive oil

*A hint to making this a great side-dish is to squeeze out the excess fluid after mashing the sweet potatoes. I didn't have a cheesecloth at the house but I imagine that would have worked a lot better than the good ole' wooden spoon mash and drain.

Mash your cooked sweet potatoes and sauté your parsnips

After the sweet potatoes have been mashed, drain excess fluid from sweet potatoes.

Then, heat up a TBSP of olive oil and sauté the parsnips for approximately 2 minutes, then flip them over and sauté for an additional 2 minutes (4 minutes total)

Remove parsnips from pan and mix into mashed sweet potatoes.

Add egg, salt, and ground cinnamon to the sweet potato & parsnip mixture and stir.

Heat up remaining olive oil on medium heat and place 1/2 cup of sweet potato & parsnip mixture into pan. You can fit 3-4 cakes per pan, depending on the size.

Fry cakes for 3 1/2 minutes per side. I recommend using a fish fry spatula to flip them (it's what I had on hand)

Dry excess oil off of cakes after cooking on a paper towel & ENJOY!

**You can make a FODMAP friendly sauce for the cakes using lactose-free plain yogurt & ONLY THE TOPS of the green onions**

Cook your sweet potato cakes in olive oil for 3 1/2 minutes on each side.