Homemade Kale Chips

Homemade Organic Green Kale Chips

Kale has been the vegetable du jour, lately, and for many good reasons.  A one cup serving (chopped) of fresh kale leaves has over 130% of the daily RDA for Vitamins A and C, and is a good source of potassium, calcium, and Vitamin B-6, with around 10% of the RDA, each.  Kale is what […]

The Best And Worst At The Gym: Stationary Machines (Part I)

Chest Press

From traditional “Nautilus-style” machines to TRX and kettlebells, fitness centers and gyms are now full with various types of strength training equipment to meet everyone’s taste.  But just because it’s there, doesn’t mean it’s effective. As I have been choosing what types of machines and equipment to purchase for the new fitness club, I am […]

5 Easy Ways To Boost Your Intake Of Fruits And Vegetables

Fruit Smoothies

After recently cutting out dairy and grains from my life (difficult, but I’m feeling much better), I’ve been forced to eat a lot more fruits and vegetables than I’m used to, which of course is a good thing.  Over the past two weeks I’ve been trying out new recipes, especially quick and easy dishes, because […]

Baked Vegetables with Ricotta, Pesto and Balsamic Glaze

Sliced Vegetables

Recently, I had one of the most delicious dinners I’ve eaten in a long time, surprisingly at a hotel’s restaurant while attending a conference.   It was a vegetarian meal consisting of grilled vegetables on top of grilled ricotta cheese with pesto, a spicy mayonnaise, and a balsamic glaze drizzled over it. I decided to […]

How To Meditate (When You Think You’re Not “The Type”)

Woman Doing Yoga

Sometimes when I tell people to try yoga or meditation as an effective way to deal with stress, I get the response, “Oh, I just don’t think I’m that type“.   While yoga, a once esoteric thing to do, is now very mainstream, meditation still brings a level of skepticism with it. I’m not quite […]

Simple Vegetable Soup

soup veggies 2

I tried something new…. I bought one of those pre-packaged soup vegetable trays at the supermarket.  It came with a turnip (I’ve actually never cooked one before), a giant parsnip, some celery, carrot, and an onion, along with dill and parsley herbs.     I’m always looking for new ways to add more vegetables to […]

Coffee is Actually Good For You! (Thank God…)

Coffee

“Coffee is the lifeblood that fuels the dreams of champions!” -(Mike Ditka as himself in Kicking and Screaming) I have often laughed at the advice of  ”no more than 1-2 cups a day”.  Despite being a nutritionist, I’ve already had 2 cups of coffee before I’ve even opened my second eyelid in the morning… Don’t […]

How To Use Machines At The Gym

Chest Press Machine

I teach a personal training certification course and tonight’s class was focused on developing a muscle conditioning program for a client.  One of the most important aspects of this class is to instruct the students on how to set-up a resistance machine.  This applies to making seat, leg, and height adjustments, as well as determining […]

8 Healthy Eating Tips For The 4th Of July

bigstock-July--Celebration-1780536

Some quick tips to enjoy the holiday weekend, but still keep up with healthy eating and weight loss goals.

1.  Eat BEFORE you head to a BBQ or party.  If you are already full, you won't have so many cravings or "pig-out" on a lot of high-fat foods. 

2.  If it is Potluck, offer to bring a fruit or veggie platter.  Bringing a healthy platter will guarantee you have healthy food to nosh on. 

3.  Don't feel you have to sample everything.  Choose a few favorites you don't get very often and enjoy them.  No need to eat potato chips when you can get them anytime, anywhere. 

4.  Keep a balanced-plate.  If you do need to eat your main meal at a BBQ, choose a meal the same way you would at home, one meat serving, one starch, 1-2 vegetables, etc…  No need to have a hamburger and a hot dog, potato salad and macaroni salad and pasta salad…you get the idea.

5.  Stick to water.  Just because all you see is soda and beer, doesn't mean you need to drink it.  Everyone has water.  Ask for a glass.

6. Keep alcohol to a minimum, if at all.  Alcohol has almost as many calories, per gram, as pure fat.  Not only is alcohol high in calories, but it is taxing on the liver (as the liver has to work hard to detoxify) and it is also the liver that burns fat and calories.  So if you drink, your liver is so busy detoxifying the alcohol, it isn't efficient at burning fat. 

7.  Don't munch all day.  Have a meal and be done. Mindless eating adds a lot of calories, quickly.

8.  Remember parties are about friends, not eating.  While it's nice to have goodies at any party, we're there to see our friends and have fun.  Rather than eating all day, get your friends interested in a game of volleyball, badminton, Frisbee or some other activity. 

5 Ways To Get Yourself To Exercise Regularly (that actually work)

5 ways to exercise

With the exception of a few die-hard fans of self-torture, most of us struggle to maintain a regular exercise routine.  With over-scheduled lives, multi-tasking gone mad, and the ADHD/OCD that plagues most of us to build Rome in half a day, hitting the gym or the pavement is usually what we toss aside to make […]