There are many health benefits you can receive by including oatmeal in your fueling plan. Oats are high in fiber, one of which is called beta-glucan and has been shown to significantly lower cholesterol. Oats help to create stable energy levels and also contain important antioxidants that can help to reduce the risk of developing cardiovascular disease. Oatmeal tastes great on it’s own or flavored and enhanced with cinnamon, fresh berries or banana slices, mixed with natural nut butter, nuts or dried fruit. The recipe below can pass as a delicious dessert or just a fun way to amp up your breakfast. Enjoy!

(more…)

I love ordering salads when I’m eating out. Sure, you may roll your eyes reading that from a nutritionist, but I do! Primarily because I love to have a lot of different things in my salad, and restaurants always seem to do it better then I do, or have the one-off ingredient that I have not yet tried in the home-made version. However, there are many salads on the menu that can add up to well over a 1,000 calories per entree, often times defeating the healthy side of ordering a salad. If you are eating out, try to look up the nutrition information first, or ask the restaurant for it, so you can make a wise and more informed choice. If that’s not available, ask for dressing on the side, or use lemon wedges to flavor, eat half of the salad entree, omit the cheese or go light on the cheese, and choose one that includes lean, grilled protein. (more…)

As an addition to last week’s snack ideas, per request, here is another list of snack ideas that are safe for those in need of quick and healthy gluten-free and dairy-free choices! Try a few of these Super Bowl Sunday and be mindful of the rest of your fueling plan while socializing and cheering! ENJOY!

(more…)

Time to change it up a bit? Add these simple snacks to your grocery list and optimal fueling plan! Simple can be good

(more…)

Are you ready to add more functional foods to your fueling plan? Wondering what “snack” can be quick, tasty and good for you? Below are 5 Quick combos to try – they are packed with goodness and flavor!

(more…)

When you are working to achieve your health, fitness and performance goals, it is important to have a solid fueling and hydration program. Achieving and sticking to an optimal plan is going to mean planning in advance, eating clean and less processed foods the majority of the time. It’s means eating those clean foods coming from all nutrients in balanced meals and snacks throughout the day. Overall it’s a lifestyle of taking care of your body and brain, while enjoying the foods and fluids that you are consuming.

(more…)

It’s still January, so I am going to bring up New Year’s resolutions again. How many years in a row have you had the same resolution? How many years have your resolutions revolved around improved nutrition, health and fitness? The statistics are alarming on how quickly people try and then let go of their newly declared resolutions and goals. One important point though, is not one size fits all. Not one approach is going to fit every person. So in the vast sea of information that is out there, I am going to give an introduction to a book that may address a different approach then most have tried and for those of you who read this, maybe this approach may hit a soft spot and be a piece of the puzzle to help YOU.

(more…)

I hope everyone is having a great start to their New Year! Although every day offers a chance to start anew, the “New Year” provides a pivotal point for many. It’s a great time to make new goals, create new visions, start fresh and develop an action plan. The key is to making sure it is sustainable! Do you have monthly or quarterly check-ins to evaluate progress or build on accomplished goals or revise your action plan? Write these check-ins on your calendar, in your smart phone, or post sticky notes on your computer. Getting a jump-start and attaining some goals quickly is a great way to get motivated. After that though, slow-and-steady is another way to look at the rest of the year for attainable goals and sustainable behaviors.  On that note, and loosely connected in my mind on a play of words, thought I would start the new year off with sharing a Slow-Cooker recipe from Clean Eating Magazine! Takes some commitment and effort – but well worth the work and wait!

(more…)

Warm wishes to everyone for a very special Holiday Season and a Happy New Year! As the year 2011 comes to a close, I enter into a reflective state. Although recognition of reflective thoughts are not uncommon for me, I am currently doing so with more detail in both the areas of personal and professional growth.

(more…)

Have you thought about how your sleeping patterns may effect your  struggle with weight? This has been a frequent conversation with clients lately, especially with those who are trying to balance a demanding job, family, exercise and personal time.  Often they wonder, who has time for sleep? Especially, a sound and uninterrupted sleep?

(more…)