Nutrition

Family traditions run deep, influencing how you spend your holiday and shaping the menu. The classics from your childhood may not be all that wholesome, but they can be reinvented and nutritious. Enhance your all-American experience this Independence Day by nourishing yourself with nutritious edibles and creating activities to support a healthy lifestyle. 

Celebrate. Food and drink is not meant to be the focal point of the holiday. Of course food enriches the experience, but more importantly spend time connecting in good conversation with your family and friends while remembering those who have served this country […]

Growing up in Wisconsin, we had a pretty extensive garden.  My favorite crop was the spinach. I’d go out to the garden, cut a big bowlful, wash my harvest, wilt it in the microwave and gobble every leaf.  I ate so much spinach that my parents had to plant more rows each season just for me!

Spinach is extremely nutrient-rich, but unlike many other fresh leafy greens, it doesn’t taste bitter. It is full of many nutrients, specifically good-for-the-eyes lutein plus vitamin K, beta-carotene (a form of vitamin A […]

I remember my 9th grade history teacher well, but not for what he taught me about our forefathers fighting in historic battles.  Rather, I remember that he always had a diet soda in his hand.  At the time, I drank regular soda and I thought diet soda tasted awful.  I have since trained my taste buds to enjoy the diet variety and don’t even enjoy the taste of regular anymore.  Funny how our taste buds can adjust like that.

Regular (non-diet) carbonated drinks are the biggest source of added […]

Flexitarian eating is a great way to become more plant-based. What does it mean? A flexitarian is someone who doesn’t want to completely commit to becoming a vegetarian but who desires reducing the amount of meat they eat. No minimum or limit exists on frequency of enjoying meat.You can follow a vegetarian lifestyle most of the time but if you want to enjoy a hot dog at the baseball game or a nice steak for your anniversary, go ahead. You are flexible. Go with the flow. Labeling one’s self as a vegetarian is a commitment that […]

When you hear ‘convenience foods’ what comes to mind? Let me guess, chips, cookies, fast food burgers and fries, and the like? Well, not so fast…foods that are convenient can be healthy too! Here are my top picks that will make your life easier. 

Canned Beans. A great source of protein, fiber, iron, and folate. Beans are a fantastic meatless option, and a perfect protein for athletes and pregnant women. We can all benefit from their high fiber content! To keep sodium levels in check, choose low-sodium when possible or simply give your canned beans a quick […]

“I didn’t realize how much I was eating!” I’ve heard it over and over from people having successes in working toward their healthy weight.  It’s easy to be unaware of the amount of food we pile on–especially if we just tend to eat what’s in front of us without paying attention to how much is there or how big the plate is to begin with.

We are creatures of habit, which can backfire on us if we aren’t paying attention. Our body has different energy demands each day, some days we […]

When I am stressed, I turn immediately to sweets—specifically chocolate.  Or ice cream.  Or some nice big hot out of the oven cookies.  Any of them will make me feel better—at least in the short term. There is actually good reason why we reach for these foods when we’re feeling down. Carbs release serotonin and endorphins in your body. Serotonin is responsible for regulating mood and endorphins are another type of feel-good chemical. However, although the refined carbs make you temporarily feel better, you end up with a sugar crash […]

It’s all about simplicity, one bowl, all the fixin’s for hearty and satisfying goodness. I love experimenting with new ingredients and finding fresh ideas, and what’s fresher than a salad? They transport well when I’m on the go, and help me get closer to my 5-a-day servings of fruits and vegetables. When I build salads I like to include vegetables (duh!), but also carbohydrates and protein so that my body feels at it’s best. Here are my tips for reinventing the traditional salad. -Turn your favorite sandwich into a salad. Why not go […]

The weight loss industry makes billions and billions of dollars every year telling us that by eating only bacon and eggs, grapefruit, or cabbage, we will get the body of our dreams. Fad diets are weight loss plans that promise dramatic results. South Beach, Atkins, Zone, the Hollywood diet etc. are all common fad diets that promise that the fat will simply melt away. 

The problem with fad diets is that they promote weight loss through unhealthy means and they can negatively affect health as well as athletic performance. Low carbohydrate diets fail to provide athletes or recreational gym […]