Immune Boosting Tips for the Winter

I can’t help but think of germs when I am riding a crowded city bus in the winter -- people crammed together in the aisles, windows closed due to the increasingly colder temperatures, and the last time I checked they weren’t filtering the air. This is the season to take extra precautions and boost your immunity to ward off unwanted bacterial and viral “guests”. My favorite immune boosting food is garlic. Garlic has been used as a medicine and health-promoter for 5,000 years. And, there have been at least 1,200 pharmacological studies done on garlic’s health giving properties. Doubling the amount called for in a recipe is [...]

Eat Fat, It’s Okay!

It wasn’t so long ago, that low-fat diets were all the craze. But recently, scientists and nutritionists have been embracing diets that include fat, and for important reasons. It is easy to rationalize that the fat we eat will only get stored away in those pesky “love handles” – just what we don’t want! But in fact, that is a broad oversimplification, and not what always happens. You see, our bodies need fat. Fat plays an important part in the production of certain hormones, and is a primary component in the structure of cell membranes. We also use fats as the building blocks for various chemical messengers [...]

Nurturing Mindfulness to Manage Holiday Food Overload

In the rush of the holiday season, it is easy to get caught up in social activities with the swoon of party food, treats, and candy. While sticking to your normal healthy eating routine might seem like a huge challenge, simply implementing mindfulness techniques can go far in managing this stressful, but food-filled time of year. In fact, the simple act of eating more mindfully is a powerful tool in your arsenal to stay fit and trim. For instance, did you now that the number of times you chew your food can affect your blood sugar levels, and ultimately your waistline? It has been shown that fast [...]

How to Avoid Weight Gain During the Holidays

Ah, the season is upon us. Festive parties, libation, and holiday meals. While the average person probably doesn’t gain five pounds during the holiday season (this fact is slightly overstated), many individuals can be at risk for gaining two to three pounds. Without making a conscious effort to eat healthfully over the season; come January, clothes will be tighter and those couple of pounds are a dread to take off. In fact, I get super excited when my clients decide to actually lose weight during the holiday season, because it puts them in a mindset of saying ‘no’ to all of those treats. And if you have [...]

Enjoy the Powerful Benefits of Cranberries without the Sugar

It could be said that the cranberry is the forgotten berry. After all, it only shows up on the menu one time per year, however this little berry really does pack a nutritional punch. Cranberries have been valued for years in their ability to reduce the risk of urinary tract infections. In fact, several studies have given scientific credibility to the claims of cranberries effectiveness in preventing urinary tract infection. Cranberries, however, are also helpful in preventing kidney stones because of another substance they contain called quinic acid. This acid is not metabolized in the body, and exits via the urine.  Consequently, this acid creates an acidity [...]

Love Your Breasts with these Nutrition Tips

Before October comes to a close, I wanted to write about optimizing breast health and decreasing the risk for breast cancer. Being proactive about prevention is a must. This can’t be overemphasized. There are many things we can do both nutritionally and lifestyle wise to decrease risk. Here are key strategies you can adopt today! Optimize your vitamin D – Oh yes, one of my favorite nutrients, although it is really more of a hormone than nutrient. In the past, Vitamin D was primarily thought of for bone health. However, we now know it’s not only important for bones, but for overall immunity and disease prevention. Did [...]

How Sugar can Wreak Havoc on Your Health

If there is one dietary component that can wreak havoc on your health, it is excess sugar. See, when sugar is consumed, it is immediately absorbed into your blood stream. This is especially true if you are consuming pure sugar, like juice or jelly beans, that isn’t paired with fiber, protein, or fat. Remember that high blood sugar is dangerous, so your body signals the pancreas to secrete insulin to help clear the sugar and move it into the cells, where it is used for energy. And if you have just overindulged in the sugar department, the pancreas is going to secrete even more insulin to handle [...]

Optimize Your Protein Intake

Did you get a serving of protein at each meal today? -- A nutritional point I often emphasize to every client with whom I meet. You probably know that protein is absolutely essential for your metabolism to properly function. And protein intake and individual need is often one of the first nutritional topics I address with every new client. If you come to see me in my practice, I will often preform a body fat analysis and determine how much of your body is lean verses fat. Then I base your optimal daily protein intake based on how much lean tissue you have. This gives you a [...]

Lose Weight While Sleeping!

Lose weight while sleeping! Sounds too good to be true, right? But the fact is that sleep in one of the most unappreciated and undervalued pieces to healthy weight loss and maintenance. You see, a lot goes on physiologically at night to help repair and restore the body. Getting enough sleep is a cornerstone to balanced hormones, and I would argue that hormones are the conductor of the symphony when it comes to fat regulation. You can exercise all you want and follow a strict diet, but if your hormones are off, then fat loss can be excruciatingly difficult. Ask any person whose thyroid becomes dysfunctional. The [...]

Corn, Tomato, and Basil Salad

Serves 2 - 4 This is an easy, but delicious and colorful salad that comes together quickly – in fifteen minutes or less! You can substitute lemon juice for lime if you like. To get more greens into your meal, take a handful of baby spinach or arugula and top with the corn salad. This salad also pairs well with grilled fish, chicken, or steak. 1 ear corn 1 heaping cup cherry tomatoes ½ avocado ½ lime, juiced 1 T extra virgin olive oil ½ c fresh basil leaves, roughly chopped Salt to taste Bring large pot of water to boil. Boil ear of corn for 3 [...]

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