Trigger Foods and Buffer Foods

If you have worked with me before, then you know that I will try to find ways to incorporate your favorite foods into your diet, even if they are not considered “healthy”. But defining these favorite foods as “trigger foods” or “buffer foods” can help you gain a better understanding of what foods work for your body, and what foods work against your body, as well as how to use these foods to help you reach your health goals in a constructive and supportive manner. Let’s take a deeper dive into triggers and buffers. Trigger Foods – these are foods you love, but if you have just [...]

Nightly Fasting has BIG impacts on health

What if I told you there is an easy way to improve your health markers, and it has nothing to do with what you eat. Rather it has to do with the “timing” of your eating. The nutrition community tends to focus attention on “what to eat”, and “what to avoid” to improve our health. I know that is a big part of the education I provide to my clients. But little attention is given to “when” to eat. But the timing of food intake can have real health impacts, and it can be relatively easy to implement into your daily routine, regardless of what kind of [...]

Getting back into a good routine with healthy habits

With the start of fall, and the kiddos back in school, there is often a welcome sigh of relief to get back into a routine. While it’s great (and even necessary) to break out of routine from time to time, having routine can help to keep one grounded, focused, and even allow for the momentum to accomplish goals. Part of developing a successful routine is having healthy habits, and I might even say kicking bad habits to the curb. You may have heard the saying: “Good habits are hard to form, but easy to live with." "Bad habits are easy to form, but hard to live with.” [...]

How to be a Sugar Detective

You must be a sugar detective, plain and simple. In my last post, I discussed all the different forms of sugar that might be lurking out there in the food supply, especially in packaged foods. To be a good sugar detective, it’s important to learn all the names of sugar. This is especially true for packaged foods, because the food industry adds sugar to most packaged foods. Here is a list of some of the most common sugars. One of the easiest ways to avoid added sugars is to eliminate packaged foods. But that isn’t always realistic, and just because a food is packaged, doesn’t mean it [...]

Getting the Sugar Out

Getting sugar out of your diet can be one of the most important nutritional steps you can take to better health. I’m talking about added sugars here, not the natural sugars that are found in foods like fruit or plain yogurt. But finding where those added sugars lurk can take some knowledge, and a little detective work. Let’s face it, sugar has been added to our food system, mainly in processed foods, in alarming quantities over the past few decades. Even in packaged foods you might consider healthy, sugar is often added -- fruit flavored yogurt is a perfect example. Or foods you don’t think have added [...]

Smoky & Crispy Chickpeas

If you think the only thing you can do with a can a chickpeas is make hummus, then I have something to help you out of that rut -- roast them! It creates a wonderful texture, and with the addition of spices, like smoked paprika and turmeric, the chickpeas turn into a flavor bomb! They are perfect topped onto a salad, or used as a snack on their own. Watch out though. They can be addictive, and before you know it, they'll be gone. Turmeric is anti-inflammatory, so finding ways to add it to your diet can be very beneficial. Ingredients: 1 can of chickpeas (garbanzo beans), [...]

Should You Banish Bananas?

One of the key components of the work I do with individuals is to help determine their carbohydrate tolerance. What is that you ask? In a nutshell, it is how many carbohydrates a person can eat, without negatively affecting their blood sugar balance, body weight, and health. I'd argue that "where" the carbohydrate comes from, matters more than the total amount. For instance, 50 grams of carb from a sugar laden cereal is going to affect a person more than 50 grams of carb from broccoli, plain and simple! Of course, it would only take you about 5 minutes to eat that cereal if you were hungry, [...]

Summer Wellness

The summer solstice is here! I don’t know about you, but I love the summer -- the warmer weather, the longer days, and all that wonderful produce that hits the market! The season welcomes a healthy lifestyle. Some might say it is the perfect time to set some goals that will support your health and wellness. After all, you are sure to hit the mark! Here are a few ideas to boost your vitality this summer. Take a daily walk (outside). With the nicer weather, there is no excuse to not step out. Movement is essential to our health in ways beyond the cardiovascular and musculoskeletal benefit. For [...]

Heart Healthy Foods

Heart disease is the number one cause of death of men and women in the USA. However, heart disease and it's complications can be prevented through lifestyle. Let's take a look at some of the most important, and tasty ways to enhance your heart health through diet. Fill up on Fiber. Fiber gets no love, but it is so important! Fiber is the indigestible part of plant foods. Great sources of fiber include vegetables, fruits, beans, nuts, and seeds. Soluble fiber is especially good for reducing cholesterol levels. Foods higher in soluble fiber include beans and oats. Fiber also balances your blood sugar and fills you up, [...]

Rosemary Roasted Nuts

  Rosemary Roasted Nuts This is a simple recipe to add a mouthful of flavor and a heart full of health to your favorite nuts! The rosemary takes these nuts to a whole new level. Rosemary also contains phyto-chemicals that are anti-inflammatory and heart healthy.  3 cups mixed nuts, raw4 tbsp rosemary, roughly chopped1 tbsp extra virgin olive oil1/2 tsp sea salt Roast 3 cups of raw, unsalted nuts of your choice in a preheated 350 F degree oven for 10 – 15 minutes, or until lightly toasted. Stir once half-way through baking time. Transfer the hot nuts to a bowl, and toss in the 3 Tablespoons [...]

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