January 8, 2018

The New Year often signifies a time to renew, recharge, make improvements, or just get back to a regular routine which is often interrupted by the long holiday season. In January, your local gyms are far more crowded than any other time in the year. For those who workout regularly all year long, this can be a little annoying to find your favorite aerobic machine already occupied when you arrive at the gym on any given morning... Which is why I tend to work out at my home gym more frequently during the month of January... and it also gives me more time to get ready for the extra drive time needed! A WIN-WIN!

For many, the healthier eating habits developed BEFORE the holiday season started have taken a back seat to the rich and dele...

December 11, 2017

YEP! Holidays have found us once again. What does that mean for you? For me, it means more family time, daughter home from college, son on Winter Break from High School, husband traveling a little less this month, holiday decorating, Christmas card addressing and mailing, gift shopping, donating to charities, community service events, holiday music concerts, church worship services, parties, movies, winter fun, baking... SOUND Familiar?

It can be a magical time and also a time we sort of look the other way when it comes to our nutrition and health. It happens. So what do you do about it?

The best way to get back on track is to be accountable to someone or to a program. That's where I come in. I can help get you back on track with nutrition...

August 1, 2017

You've been between meals, you feel the tell-tale pangs of hunger (it's that hunger hormone, GHRELIN, signaling to your brain that your body needs a little something to keep your energy up...) So what do you grab: A granola bar? A piece of fruit? Some veggies? Crackers? Chips? Take a look at what your snack choices are and what might be missing. Let's find ways to fill in the gaps.

There are many snack foods out there which are high in refined carbs and sugar, and they will leave you feeling unsatisfied and craving more food. Yes, truly, MORE food! It's amazing when you don't eat a combination of carbs and proteins together, your body literally searches for balance (or homeostasis) and does stuff like make you cra...

July 12, 2017

QUINOA is an incredible food. It is GLUTEN-FREE, high in PROTEIN (containing all 9 essential amino acids), high in FIBER, and also includes FLAVENOIDS/ANTIOXIDANTS, and important MICRONUTRIENTS.

Quinoa is extremely NUTRITIOUS. It's actually a seed that is prepared and eaten like a grain, and is counted as a WHOLE GRAIN food. There are three main types: white, red and black. In one cup of quinoa you will find:

  • 8 g of PROTEIN

  • 5 g of FIBER

  • 58% of RDA Manganese, 30% of RDA Magnesium, 28% of RDA Phosphorus, 19% of RDA Folate, 18% of RDA Copper, 15% of RDA Iron, 13% of RDA Zinc, 9% of RDA Potassium, and over 10% of RDA Vitamins B1, B2 & B6

  • 220 CALORIES


  • 4 g FAT

  • Small amounts of heart-healthy Ome...

June 21, 2017

DYK that our bodies are around 60% WATER?

Even our bones have water in their composition.

Water is key to many of our body's functions, including aiding in digestion, and regulating body temperature. It is also the medium for nutrients to move throughout our bodies. Water facilitates countless metabolic reactions in the body.

Did you know that being dehydrated just as little as 1% body of your body weight (that's 2 lb for a 200 lb person) can affect you cognitively--slows down your ability to think clearly--and can affect your performance in endurance and strength. 

Learn the signs of dehydration.

It's not always transparent when we are in need of water.  Symptoms of dehydration can include:

  • thirst (though thirst is not always th...

March 29, 2017

My kids have nut allergies--peanut and tree nuts. I like to have healthier energy snacks on hand for them. You know, the kind that have protein, healthy fat, and complex carbs. But do you know how difficult IT IS to find healthy energy snacks that taste halfway decent, which Don't Have Nuts in them? Truly. Try a search, have a go. I have searched and searched. And searched some more.

The search results are limited at best, and not so tasty (Blah!) So my solution: Create your own! So I did! And honestly, they are darn tasty, if I do say so myself!

Yep, I'm sharing. I hope you enjoy these...sweetened by dates, a little tiny bit of stevia, and if you choose to add sugar-free chocolate chips, well then, there you go!

No-Bake Chocolate...

March 9, 2017

Quinoa and Kale--quite the popular salad these days. But it's what you put with the quinoa and kale that will make a very common salad out of this world delicious!

Grab your favorite berries, some shaved parmesan, slivered almonds and some Meyer lemons, and get ready to create your new favorite salad and dressing.

There's something about Meyer lemons that makes the sour lip pucker of a lemon turn into a golden delight. Add with that just the perfect amount of olive oil, vinegar, garlic and seasonings, and you have a refreshing vinaigrette you will use time and time again. Delish with fish, too!

They key ingredient here is Meyer Lemon Infused Olive Oil. Find it here.  (BTW I don't have any sales affiliation with the website linked here....

January 21, 2017

My family LOVES banana bread, but not just ANY banana bread. They want MY recipe, and no other :) I'm feeling pretty loved! The kind I make is moist and delicious, and EASY to make, not to mention healthier than most traditional recipes out there. Wanna try some? Let's get baking!

Why is it so easy, you ask? Well, all the ingredients go in my very fabulous and high-tech blender. Truly. Up until I add A Little Extra Love... Yup, the dark-chocolate-chips-with-no-added-sugar-sweetened-by-Stevia kind of LOVE!

Banana Bread with a Little Extra Love

Makes 1 loaf/10 thick slices


3 med/large Bananas
2 large Eggs

1/2 cup, Greek Yogurt - Fat Free - Plain
.375 cup (that's 1/2 of 3/4 cup) Stevia No Calorie Sweetener

1/4 cup Coconut Oil (R...

January 9, 2017

A fabulous book can help you see how Mindset can shape your life. It's called, "Mindset: The New Psychology of Success: How We Can Learn to Fulfill Our Potential", by Carol S. Dweck, PhD

December 27, 2016

Maybe you ate too much. Maybe you ate some pretty yummy and less than healthy things. Like the creamy alfredo, or the buttery garlic mashed potatoes. Or even my mom's German Spritz cookies, or her to-die-for Christmas bread. Or maybe you ate mostly healthy but went overboard on the desserts. Sound familiar?

BUT...Do you beat yourself up over it? Nah, that just creates unproductive negativity and who needs that?? No use wallowing in guilt. Leave yesterday in the past.

So what do you do? The important thing to do is THIS: Realize that you enjoyed the holidays, spent time with family and friends, and created new memories to cherish. Could you have done better with your eating? Probably. But TODAY is a new day, a place to start fresh and focus...

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