Happy National Nutrition month! You might not know it, but March officially holds the title of National Nutrition Month. Who knew such a month even existed? In 1973, the Academy of Nutrition and Dietetics started National Nutrition week, and due to high levels of interest, National Nutrition month was inaugurated in 1980. Although in my eyes, every month, every day, and every hour is the right time to recognize the importance of good nutrition.

A great place to start with improving your diet is to understand how to read food labels. Foods with more than one ingredient must have an ingredient list on the label. Ingredients are listed in descending order by weight, meaning those with the largest amounts are listed first. This information is particularly helpful to individuals with food sensitivities, those who wish to avoid pork or shellfish, those who are looking to limit added sugars, or anyone who is vegetarian or vegan.

In a perfect world, we would not eat packaged goods at all, only foods that are grown from the earth or have a mother, but I know I have to be realistic. I truly believe one of the biggest factors contributing to the health crisis in the United States is that consumers are unaware of what they are consuming. In my opinion, the Food and Drug Administration is not held to a high enough standard.

And why is the government agency tasked with keeping our food industry safe the same agency responsible for regulating drugs? Furthermore, the food industry spends billions of dollars on packaging, covering products with messages designed to sell products to the target market without telling the whole story.

Remember, any ingredient we consume that our bodies don’t recognize as real food will NOT be used as fuel. Junk food invites serious negative changes to our metabolism, and when eating a diet full of processed foods, muscles will lose the ability to oxidize glucose after a meal. This in turn can lead to insulin resistance down the road. Next time you pick up a packaged product immediately look at the label.  

Ask yourself, can I pronounce all the ingredients? Does this contain several ingredients that are derived from corn or soy? How many different kinds of vegetable oils does this contain? (most are made from corn/soy). Sugar, corn and soy derivatives are all major contributors to the growing obesity/health epidemic in the United States.

Aim to eat low amounts of saturated fat, trans fat, and sodium, and try to eat foods containing higher amounts of vitamins, minerals and fiber.Celebrate this month by working to break unhealthy habits and creating healthy ones! We have been given only one body to live in; it is our responsibility to take good care of it. There is no better time than now to start living healthy! As always, check out the rest of my website for some more tips on what to look for when shopping and healthy recipes to get you started.

Remember.  When your body is hungry, it wants nutrients, not calories. LESS IS BEST!

“The Doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition”- Thomas Edison.



Fit to Travel

Recently I have been traveling a bit more than normal. One too many connecting flights, which equals one too many airports.   Although I typically come prepared with enough healthy snacks to feed the entire airplane TRULY, I have paid close attention to the lack of healthy choices at the airport and what is offered on the plane.  One would think the cost of our airline tickets should include a three-course gourmet meal, but as we all know, this is not the case.  

Today I wanted to share some thoughts on how to continue to eat clean and stay true to your fit self while traveling. Just as you plan your meals for the week at home, you should plan as much as possible for your travels.  

Make sure you pack healthy snacks in your bag for the airplane or car.  If you are traveling with children, have them carry their own healthy snacks so they can dig in when seated and buckled in!  Also, taking the time to look ahead to where you are traveling to find out the healthiest options to eat out.  

Checking out menus ahead of time is a great way to ensure you will have good options at your destination.  Also, do not hold back on making suggestions to those you are traveling with! This actually is the perfect opportunity to share your passion for healthy living!  

Lastly, just because you are away from your gym, it’s not an excuse to not exercise.  You can access awesome workout videos on your phone or computer (if not, be sure to print a couple out before you travel) and/or bring gym equipment that is easy to pack in a suitcase!

Clean & Healthy Food

Purchase a soft cooler & an ice pack — bring in the car or on an airplane, this is the perfect way to eat clean -- refreeze the ice pack when you reach your destination for the trip home!!

  • Sweet Potato - bake the night before

  • Chopped veggies w/ hummus

  • Sliced Turkey or baked/grilled chicken breast in a zip lock

  • Brown rice cakes or crackers with hummus & sliced cucumbers & or a nut butter

  • Fruit; apples, clementine’s, grapes (fruit that won’t get mushy)

  • Trail mix – keep in mind portion control!

Quick & Easy Fitness

Interval workouts are your best bet!

Remember, if you don’t have any equipment, no excuse!  Use your own body strength & weight to get a good sweat going.


Equipment that travels

  • resistance tubing and ankle bands

  • jump rope

  • gliders (found at Amazon, Target, Wal-Mart)


Keep Calm

Most likely you have been given the advice to ‘find balance in your life,’ or to ‘decrease stress in your every day.’  Many of us hear this advice and think “Yeah right, try living a day in my shoes and explain to me how in the world I can remove some of this stress?”  Well, one way to begin this de-stressing journey starts with confirming that you have a sufficient amount of magnesium in your body.

 In order for our bodies to function properly, we require 6 essential minerals; magnesium, calcium, iron, zinc, iodine, selenium.  Today we are focusing on magnesium, the one I refer to as the ‘calming mineral.’   Unfortunately, magnesium deficiency is one of the leading nutrient deficiencies in adults

 If you have low levels of magnesium it can cause irritability, headaches, muscle weakness, irregular heartbeats, muscle spasms or twitches, constipation, and insomnia.  Not only does magnesium help to maintain normal muscle and nerve function, but it also helps to keep your heart rhythm steady and support a healthy immune system.   This essential mineral has a calming effect on your entire nervous system.

 There are many ways to increase your intake of magnesium.  My favorite and one that forces you to spoil yourself a bit is to enjoy a warm (not hot) Epson salt bath.  These amazing salts have been around for hundreds of years, and are actually not even a salt, but a naturally occurring pure mineral compound of magnesium.  Indulging in an Epson salt bath not only calms you but will also help to ease all sorts of muscle aches and pains.  Also, be sure to include foods high in Magnesium into your everyday diet: spinach, Swiss chard, black beans, almonds, cashews, potatoes, pumpkin seeds, avocado, bananas, broccoli and brussels sprouts.

Although magnesium may not be the most abundant mineral present in our bodies, it certainly is an important one!  There are also some great options for magnesium supplements out there.  Just make sure you are getting a good quality supplement that your body will absorb effectively!

 Turkey Bacon Brussels Sprouts Recipe



·       ½ pound sliced turkey bacon

·       ¼ cup coconut oil

·       2/3 cup pine nuts

·       2 pounds Brussels sprouts, cored and shredded

·       1 onion, chopped

·       3-4 garlic cloves, minced

·       Sea salt and pepper to taste


1.    Bake bacon in the oven until crispy. Drain, crumble and set aside.

2.    In a skillet, melt coconut oil over medium heat. Add pine nuts and stir until browned. Add Brussels sprouts, garlic and onions. Add the seasoning and cook until sprouts are tender (10-15 minutes).

3.    Stir in bacon just before serving.

With the holidays approaching, allow magnesium to be your best friend!  For many of us, the joy of the holiday can get lost with endless commitments, managing family dynamics and gift buying!  You will find yourself calmer, less stressed and you might possibly be able to enjoy the holidays this year!


Have a Happy Heart Healthy Month

How appropriate that February, the same month we celebrate Valentines Day, is heart health month?

Love is connected with the heart, but unfortunately for our heart (and our waistline), we also associate Valentines Day with sweets!  When most of us think of our sweetheart on Valentines Day, the gift of chocolate comes to mind, even though in our heart of hearts, we know that these treats are not good for the heart! 

Maybe this Valentines Day, consider a gift that supports a healthy heart – D id you know that bitter foods are actually good for the heart, especially for someone who suffers from any type of heart disease?  According to Traditional Chinese Medicine, foods with a bitter flavor are connected with supporting healthy heart function, and bitter foods and herbs assist in cooling and draining excess heat from the body.

Some bitter foods that are heart healthy include:

·      Kale

·      Parsley

·      Endive

·      Arugula

·      Dandelion

Most likely you know what to do with the first four of the above mentioned foods, but you may be saying to yourself, “Dandelion? How in the world do I consume a weed that drives me nuts in the summer?” 

We are actually talking about Dandelion greens.  These greens can be eaten raw, steamed, boiled, sautéed or braised.  The leaves are rich in potassium, antioxidants and vitamins A & C.

Also, there are tricks to making these bitter greens a little more tasty.  For example, massage your Kale (who said we are not being romantic here?) with olive oil, garlic and salt.  Be sure to remove the stems first.  This is great when adding kale to a salad or when making kale chips. 

I understand that these greens do not sound as romantic as chocolate, but if you truly care about your loved one, choose their gift wisely and help take care of their heart!   

You may also try replacing sweets with:

·      Hugs

·      Compliments

·      Forgiveness

·      A reason to laugh

·      Just some good ol’ fashion love

Obviously, this does not mean that you and your sweetheart will never enjoy another piece of chocolate together, but this year, try giving a big green salad filled with bitter greens and a big hug! 

(And fine – if you simply cannot resist a nibble of chocolate, make it dark chocolate as it is one of the best sources of antioxidants on the planet and can help to improve your overall health and lower the risk of heart disease — but don’t forget, moderation is key!)

Always remember, the most genuine and least expensive gift you can give is a big hug — this connects you mentally and physically, but the best part is during that moment you are truly heart to heart!

Happy heart healthy month!

Spices to Live By

It’s time to give your spice rack a little love. Below I have listed some spices that boost overall health and wellness and will get you excited about flavoring your food while enhancing your overall body and brain function.

Cumin: Give you brain an extra boost -  Lab studies indicate that cumin’s anti-inflammatory properties can improve memory as well as lower stress. Add a little to your delicious homemade hummus or sprinkle it over pumpkin seeds before roasting.

Ginger: Ease Muscle Pain AND Improve Digestion - Ginger is a natural anti-inflammatory, which helps reduce muscle pain. After an intense workout, add fresh ginger to your smoothie or vegetable sauté. Ginger has also long been touted as an excellent remedy for nausea.

Cinnamon: Support Strong Bones - You’ve probably heard that a dash of cinnamon can help balance blood sugar (this is true), but did you know that cinnamon also supports strong bones? The manganese found in cinnamon helps bones stay healthy and strong, so try sprinkling some in your smoothie, lemon water or morning fruit bowl to support a sturdy frame.

Cajun: Slim Down - The capsaicin found in red peppers and chilies helps boot your metabolism, encouraging the body to burn fat. Studies have also shown that people who add heat to their food have a tendency to eat less, helping maintain a healthy body weight. Experiment and add to veggies, soups and all meats.

Turmeric: Improve Mental and Physical Health - Turmeric helps alleviate arthritis and lower cholesterol. Its high concentration of antioxidants and anti-inflammatory properties also improves mental health as well as lowers the risk of certain cancers. Plus, it’s delicious added to almost anything. Sprinkle in eggs, smoothies, soups, veggies, grains and meat. Delicious!

Parsley: Improve Skin Tone - Parsley is a wonderful source of Vitamin K, which reduces inflammation in body, boosts the immune system and helps protect the body from cancer. In addition, parsley also contains high concentrations of vitamin C, which helps reduce scars and blemishes, plus it stimulates the production of collagen, helping your skin look younger and fresher. Add fresh parsley to smoothies, veggie sautes, omelets, or even make your own parsley tea.

Sage: Preserve memory and soothe a sore throat - If your stomach is feeling upset or your throat is sore, brewing some sage tea or investing in an herbal sage spray can bring immediate relief. Research also suggests the herb may improve some symptoms of early Alzheimer’s disease by preventing a key enzyme from destroying acetylcholine, a brain chemical involved in memory and learning. Add sage to soups, sauces and roasted sweet potatoes for a delicious, healthy treat.

The Skinny Science on Water

I thought it would be important to write about something we all take for granted—water.  Not only is water essential for life and keeping the body healthy, drinking water is proven to assist in weight loss.  Most importantly, water is the body’s cleansing fluid.  But it doesn’t stop there; water carries nutrients and oxygen, and protects joints and organs.  Its also hugely beneficial with digestion and metabolism. 

Dehydration is the root of many serious diseases and sadly, many Americans walk around each day dehydrated—without knowing it!  Feeling fatigued?  You are most likely dehydrated.  Your blood is made up of 90% water.  As a body becomes dehydrated, blood is the first place your body goes to for water.  When your body takes water from your blood, your blood volume decreases and so does your energy!

How does water help you lose weight?  If you’re looking for a magic bullet to get your weight loss under way, there is no better strategy than to drink at least half your body weight in water-ounces everyday.  Here’s why: Water is a natural appetite suppressor, and it helps the body metabolize fat. 

When the kidneys are not getting enough water and can’t function properly, the liver is called upon and takes on the role of eliminating toxins from our systems.  Normally, one of the liver’s big jobs is to metabolize stored fat into a usable form of energy.  But when the liver is busy doing the kidney’s job, it is unavailable to metabolize stored fat.  As more and more fat is stored in the body, there is zero chance for weight loss. 

As you are losing weight, your body will have more toxins and waste to get rid of.  Increase your water intake at this point, and your body will eliminate wastes more efficiently, thereby helping you lose weight!

Bottom line – Let water be your drink of choice!

Home Cooking for Your Health

We all remember the old saying “The kitchen is the heart of the home.” At home with our immediate family and extended family, we find ourselves gathering more often than not in the kitchen to chat, celebrate, and often share a serious conversation.  Dinner parties often end up gathered around the kitchen’s island.  I believe it’s safe to say in most cases, the kitchen is where it all happens!

I’m also very fond of the kitchen because it’s where clean and mindful eating starts.  Preparing and cooking your own food is beneficial is so many ways.  Here are just a few:  

·      It is the surest way to make the best choices

·      You control what you’re eating!  There’s a reason why restaurant dishes taste so good—think about all those hidden ingredients you’d never consider at home

·      You can cook with spices proven to boost your overall wellness

·      You prepare enough food for multiple meals, setting yourself up for the next day, or several days with healthy choices

·      It’s much more economical

Perhaps you’ve seen the December 2014 issue of National Geographic- The Joy of Food Bringing Family and Friends Together.  There are pages and pages of how sharing and celebrating food is a part of every culture and even religion.  The article reminded me of the old saying “To break bread together.”  Not only is this phrase as old as the bible, it captures the power of a meal to build relationships, bury anger and create laughter.

With New Year’s resolutions around the corner, you might consider making one that includes I will try my best to cook more meals at home.  We’re all busy and can think of a million excuses not to cook, but a saying that always rings in my head is “you have time for what you make time for!”

Knowing what’s in your food is your best bet for clean living!