Friday, January 17, 2014


What are some super foods that you can add to your diet? 

Super Vegetables

·       Arugula
·       Watercress
·       Parsley
·       Cilantro
·       Beets
·       Sweet Potatoes
·       Broccoli family (collards, kale, Brussel sprouts, cabbage, kohlrabi)
·       Sprouts (especially broccoli sprouts)
·       Sea Vegetables
·       Avocado
·       Shiitake mushrooms
·       Shiritaki noodles (from konjac root)
·       Onion

Super Fruits

·       Berries (especially wild, organic blueberries, acai, goji)
·       Kiwi
·       Lemons
·       Pomegranate
·       Apples

Super Spices and Foods

·       Garlic
·       Ginger
·       Cinnamon
·       Raw Cacao
·       Turmeric
·       Chilies
·       Miso
·       Green Tea (Matcha)

Super Protein

·       Wild Salmon
·       Sardines
·       Omega 3 eggs
·       Nuts (especially walnuts, almonds, Brazil nuts and pine nuts)
·       Seeds and oil (especially hemp, chia, flax, pumpkin and sunflower)
·       Black Beans
·       Adzuki Beans
·       Edamame

Super Fats

·       Extra virgin olive oil
Extra virgin coconut butter

Tuesday, September 17, 2013

Fighting Depression

We all know that diet and exercise are important but here is one more reason to focus on healthy eating and staying physically active. 

Our mood and energy follow our blood sugar.

Here are some tips to keep your blood sugars under control.

1- Each meal should contain protein, fiber, and fats to help control blood sugar spikes. 

2- Reduce or even eliminate sugary drinks....Juice, soda, alcohol, energy drinks, sports drinks. 

3- Don't go longer than 3-4 without eating/ don't skip meals. 

4- Reduce the amount of sweets.....candies, baked goods, etc.

5- Make exercise a priority.
"The consumption of sugar and other relatively pure carbohydrates has become great during recent years that it represents a serious obstacle to the improved nutrition of the general public."  - American Medical Association 1942

It amazes me that this quote was written in 1942! 

Wednesday, February 27, 2013

Daily Checklist

Daily Nutrition Checklist

Previously we talked about the importance of being consistant.
I like to think of the story that was told to me by John Maxwell in a web conference.
He explain conquering goals like this..... if you have a tree in your backyard and you take an axe to it 5 times each day eventually it will fall over. There is a lot of truth to that.
So often we get distracted from our long term goals and forget to do the small things each day, like taking the axe to the tree. Here are a couple things you can do eat day to help you reach your weight loss goals.

Are you consistant ? Here is a list to keep you in check!

  • Not skipping meals (going no longer than 4 hours without eating)

  • Protein at each meal and snack ( lean meats, nuts, beans, eggs, diary)

  • EXERCISE ( mix of cardio and resistance training, also stretching)

  • 5 a day (fruits and veggies)/ 25-35 grams of fiber per day. 

  • At least 64 oz of water per day

Being prepared is  a large part of setting yourself up for success. 

Here is a great tool that I have found to help me plan meals and get my grocery lists ready for the week..

Friday, December 28, 2012

Weight Loss In The New Year

Have you ever felt defeated in your weight loss efforts? Many people get so caught up by the scale! Don’t let the scale determine your success! I always tell my patients to not weigh themselves every day. Once a week is plenty to help keep you accountable and on track. Write it down to help track your progress. Treat yourself once you have hit your 5 lb weight loss mark (go to a movie, or the spa) and then keep shedding the pounds!

Here is a checklist of things to focus on daily on your weight loss journey:

  • Don’t go longer than 3-4 hours without eating (Start with breakfast, no longer than 1-2 hours after waking up)

  • Have protein at each meal and snack (20-30 grams protein at meal times, 7-10 grams for snacks)

  • Drink your water (Consume at least 64 oz water - add lemon, lime, or sliced cucumbers to flavor)

  • Commit to an exercise program (Exercise most days of the week. Include cardio, weight training, and stretching)

  • Stay away from high calorie drinks, condiments, and creamers

  • Limit your sweets (Sweets may taste good but they are packed with empty calories. Try popping in a piece of gum or have a sugar-free popsicle to curb your craving)

  • JOURNAL. Write down everything that goes into your mouth. A journal is a great accountability partner. My favorite is Myfitnesspal also has an app for any smart phone. 

JOURNALING is the magic pill of weight loss!! 

Remember consistency is key! If you commit to these 7 things and do them daily you WILL reach your goals! 

Monday, December 10, 2012

Have a Snack! Prevent Overeating!

Choosing the Appropriate Snack

Overeating can occur if you have gone to long during the day (over 3- 4 hours) without eating! 

Finding an appropriate snack during the day can be a challenge!

The goal of a snack is to help keep you satisfied until your next meal and also to help control hunger levels thus preventing overeating at meals. A 100 calorie snack of Oreos is a lot different from a 100 calorie snack of string cheese with 1/2 an apple. When picking your snacks make sure that they include protein and fiber  to help keep you satisfied until your next meal.

First look at the serving size

Then take a look at the calories ( A snack should typically be between 150-250 calories depending on your calorie allowance for the day)

Next look for protein (Reach for at least 8-15 grams of protein at snack time)

Next look for fiber (Aim for snacks with at least 3g of fiber per serving. Each day you should get 25-35 grams of fiber)

NOTE: The closer you can get your carbohydrate (CHO) to protein (PRO) grams ratio at 2:1 the better. If protein grams are higher than carb grams that is fine, but if carbs are more than 2x than protein beware. When a food is high in carbs and there is not any protein or fiber to offset the high carbs your blood sugars will increase rapidly giving  you energy for a little while but then hunger will set in. Protein and fiber help level out your blood sugars and keep you full longer!

Here are some other snack ideas

  • 6oz Greek yogurt
  • Balance Bar
  • 1 string cheese and 1/2 apple
  • 1/2 apple with 5 walnuts
  • 1/2 cup 1% cottage cheese with 1/2 cup melon
  • 1 oz nuts (small handful)
  • slices of carrot,celery, or red and yellow pepper with 4 Tbsp. hummus
  • 3oz tuna served with tomato and drizzled with lemon juice
  • 1/2 cup boiled edamame
  • 6 tortilla chips topped with 1/4 cup vegetarian refried beans and salsa
  • Beef jerky (add a pc. of fruit or veggies for fiber)
  • Hard boiled egg and veggies

Monday, December 3, 2012

Flavor Crave

Get All The Flavor Without the Added STUFF!

When is the last time you read the back of your ketchup or BBQ sauce bottles? Or how about the labels of the flavored waters and sports drinks that taste so good? Often times these foods that seem harmless are full of sugar, fat, salt, preservatives and unwanted calories!  Here are some ways to add flavor to your foods and drinks without all the extra calories!

Add flavor to your water by adding slices of                                                          

  • limes, lemons, or cucumber

  • natural tea packets- get creative and mix two flavors like peach and raspberry  

Add flavor to your favorite foods using natural ingredients/low calorie options such as:

  • Garlic

  • Onions

  • Bell peppers  

  • Lemon

  • Lime

  • Stewed tomatoes (Mexican, Italian, etc…)

  • Salsa

  • Tabasco sauce

  • Mrs. Dash seasonings (over 13 varieties)

  • Lemon pepper

  • Italian seasoning

  • Cumin

  • Curry powder

  • Fresh herbs- basil, cilantro, and rosemary are my favorites

  • Balsamic vinegar  

Low calorie condiments:

  • Mustard (try spicy mustard for an extra zing) – Add to tuna fish instead of high calorie mayo.

  • Plain yogurt- Add to tuna instead of mayo or top a potato with yogurt instead of butter and sour cream

  • Light Italian dressing- makes a great marinade

  • Salsa- top potatoes with salsa instead of high calorie butter and sour cream or add on top or chicken instead of using BBQ sauce

What are some of your favorite ways to add flavor and variety when cooking?

So often in our busy lives we buy the already seasoned or flavored varieties of our favorite foods. Typically with convenience foods come a lot of unnecessary fat, sugar, and salt! By having some of the above ingredients on hand you are able to get creative in the kitchen and make your very own homemade nutritious foods while saving money and doing something good for your body!  


Wednesday, November 28, 2012

Don't know what to ask for for Christmas?? Kitchen Must Haves

These kitchen tools are great to have on hand in your quest for making healthier meals

Spice rack- Natural spices are a great way to add flavor to food without all the extra calories.

Garlic press- Fresh pressed garlic is another great way to add tons of flavor to your meals without extra calories.

Citrus zester- Adding lemon, lime, or orange zest is a great way to add flavor to foods from meat and poultry to steamed veggies or even low fat dessert such as yogurt, or angle food cake.

Olive oil mister- Olive oil is a heart healthy fat that is a great substitute for butter when pan frying and sautéing. By using a mister you are less likely to accidently over do it on the oil thus adding extra calories.

Non-stick pans- Non stick pans help eliminate the use of butter or oil while cooking. Be careful sometimes PAM spray can actually ruin your nonstick pans!

Wok- a wok is commonly used for preparing stir-fry. Combine your favorite veggies, lean protein, low sodium soy sauce, and whole grain rice for a great low fat dish!

Crock-Pot or slow cooker- Slow cookers are great when you don’t have time to cook! Create your own soups, stews, and tender juice meats. Many crock-pot or slow cooker cookbooks are available and recipes are online.

Salad spinner- Clean your lettuce in an instant with a salad spinner. This could make eating your greens a little more appealing!

Food Processor-There are many uses for this tool and it can make preparing any meal that much easier. It chops shreds, mixes, and much more.

Small bowls and plates- By having smaller bowls and plates you are less likely to overeat at meal times.

Stick blender/Immersion blender- Great for mixing up protein shakes and smoothies in the morning. Easy to clean compared to magic bullet or a regular blender.

Coffee maker- If you are a coffee drinker invest in a good coffee maker instead of spending all your money at the local coffee stand. Drip coffee is naturally low calorie, but when adding all the “fluff” (milk, chocolate, flavors) if can get expensive and very high in calories/fat.

Measuring cups/ spoons and food scale- It is very easy to over do it on our portions. Having measuring cups/spoons and a food scale on hand can really help you become aware of what an adequate portion is.

Single portion Tupperware containers- Leftovers are great to take to work. Having small Tupperware containers on hand allows you to have just the perfect amount to take when on the go!

What else have you found that helps you create healthful meals in the kitchen?