Lifestyle & Nutrition Counseling

The holidays are upon us…the delicious gifts, parties, desserts at every meal, stressful planning! We are all familiar with it! You need a plan to stay on track. Eat better before and during the holiday season so you don’t carry the extra pounds into next year. Here are some ideas to help make your plan and avoid gaining weight over the next two months. -Portion control and optimal food selections. -Drink a large glass of water just before a big holiday dinner. -Use a smaller plate. -Cover most of your plate with vegetables and salad. -Regular workouts or at least 30 minutes of walking daily. -Limit sweets to only a taste. -Tone down alcohol consumption. -Eat foods that combat stress (dark green veggies, walnuts, tuna, turkey…) -Use relaxation...

To avoid high-calorie creamy dips and cheese trays full of saturated fats, try this delicious quality-protein, high-fiber, antioxidant-dense dip.  Easy to prepare, it will keep for 3 days in the fridge. This is a perfect make-in advance dip. Black-Bean Salsa Dip 1-2 tsp minced garlic 1 (15 oz) can organic black beans, drained and rinsed well 1/2 cup fresh salsa 2 tbps fresh lime juice 1/2 cup fresh cilantro, roughly chopped 1 1/2 tsp ground cumin chili pepper, fresh or dried to taste sea salt and freshly ground pepper, to taste fresh cilantro for garnish Measure all ingredients into food processor, except sea salt and pepper. Process until smooth. Season to taste and transfer to serving bowl. Garnish with fresh cilantro and serve with veggie crudites, organic...

A sharper brain starts with a little oil. Your brain starts to deteriorate significantly around age 45, decreasing by an average of 11% from its weight in early adulthood. A study led by Lori Daiello was presented at the International Conference on Alzheimer’s Disease.  According to Daiello, the study found “a significant positive association between fish oil supplement use and average brain volumes in two critical areas utilized in memory and thinking.” Another study led by Gene Bowman, concluded that people with diets high in omega-3 fatty acids are less likely to have brain shrinkage.  Bowman added, “it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their...

I had to share this because I love popcorn!  It is always nice to find out there is more to the food you love. Popcorn Has Been Hiding Something A preliminary study on popcorn by University of Scranton (Pennsylvania) chemistry professor Joe Vinson, PhD, reported that this classic snacking grain packs a potent secret inside its shiny, protective kernel. His findings, presented at the 243rd National Meeting & Exposition of the American Chemical Society (ACS), show that popcorn holds a more concentrated dose of healthy antioxidant polyphenols than many fruits, vegetables and nuts. A separate finding showed that the popcorn hulls actually contain the highest concentration of polyphenols and fiber. But don’t trade your five-a-day for popcorn just yet—fruits...

There are many enjoyable, healthy activities you can do on while spending time with your family during this upcoming, beautiful weekend.     Normally, weekends are a time for families to be together and sometimes those plans revolve around mealtimes.  Try arranging your plans to focus on fun, physical activity. Head outside with the family!     Plant some new flowers or trees in the yard or garden.  Sign up for a 5k race the whole family can do. Go for a trail walk. Play a volleyball game using a balloon! Go to the driving range. Play softball. Go for a bike ride. Play horseshoes or cornhole. Throw frisbee. Play mini-golf. Create a simple obstacle course in your yard and see who can do it the fastest. Wash the family car! Go to the park for a swing and...