Stay Cool with Super Salads!

Watermelon

Add goat cheese and mint to fresh watermelon for an easy summery salad!

Looking for a little oven-free meal inspiration? Summer is a great time to get creative with salads. There are so many fruits and vegetables in top form that it’s hard to go wrong.

Salads can be quick and easy, super healthy and filling, yet light to enjoy on a summer’s day or night. Plus: No oven required!

Fill up on refreshing salads that will satisfy your hunger for fewer calories than you think. Read on for 5 fresh salad ideas!… 

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Smarter Ways to Build a Better Burger

Better Burger

Our nutritionist developed this black bean-quinoa burger!

Want the satisfaction of a burger without throwing away your health or your waistline? Love saving time in the kitchen? Well, you’re in luck! I spent last weekend coming up with two fantastic burgers that are both quick to make and healthy for you too.

The first is a better-for-you beef burger (for those of you who agree that a burger means beef). And for the adventurous types, the second is a lovely vegan quinoa-black bean burger spiked with apple cider vinegar (trust me, it does something nice with the earthy base notes), prepped in the pan with heart-healthy walnut oil. What makes them health-smart? Sane portion sizes, fewer calories, and more whole grains and veggies! Each burger was prepped and plated in well under 30 minutes…. 

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A Healthy Look at Gluten-Free Eating

Gluten Free Store

Gluten-Free Store

While there is plenty of curiosity about going gluten-free, there is just as much misinformation. Wondering if a gluten-free diet is for you? Let’s find out together: Come with me as I take a healthy look at gluten-free eating, including exciting news about our improved Gluten-Free Store! I’ll be your guide, pointing out highlights and pitfalls along the path.

Prepping the Path (a bit of background)

Gluten is a protein found in wheat, rye, and barley and their derivatives. Some people, such as those with celiac disease, have an immune reaction to gluten that damages their small intestine and limits nutrient absorption.  For more gluten-free facts, check out our FAQ section here…. 

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Energizing Foods for Mom

Breakfast

Start your day right to keep yourself energized!

Calling all mothers: Thank you for all that you do! You always have a lot on your plate – after all, you have the toughest job in the world! You’re so busy taking care of everyone else, we want to make sure you take care of yourself too!

Tired of being tired? Ready to reach beyond the coffeepot for some real, life-changing, energy-boosting habits that will keep you going strong for the long run? Spoiler alert: these tips aren’t new, and they aren’t shortcuts, but they do work! As an added bonus, I’ve put together a sample 1-day meal plan for you, too.

Staying energized is as simple as: Eat. Drink. Move. Sleep…. 

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Salad Days: Eating Green to Get Lean

Blueberries in Salad

Add Blueberries to Salads: They make everything better!

Whether you’re in your salad days now, or would like to remember what they feel like, eating food that will nourish and delight you is part of feeling your best.

In this post, I hope to inspire you to literally put a few more salad days in your future. And as its Earth Month, it seems appropriate to note that eating more plants is one of the most environmentally-friendly choices you can make at the table.

So there you have it: eating greens is good for eating green and getting lean.

Here are a few of my favorite salads that are simple enough for a weeknight, but interesting enough to keep boredom at bay. … 

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10 Tips to Slim Down for Summer

salad

Non-starchy veggies like bell peppers and cucumbers are perfect foods for filling you up without many calories.

You may have heard that weight loss is simply about calories: burning more than you eat. While that is strictly true, my work with clients has shown me that there is another huge factor to examine, and that’s readiness: being prepared with the right attitude and environment to successfully meet your weight loss goals.

Read on for 10 tips to slim down for summer that make sure to take a look at foods, fitness, healthy perspectives, and personal environment. The idea is help you have the right attitude to help you reach your goals, and to provide the practical tips on what to eat (or not eat!) to get you there, too…. 

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Spring Clean Your Pantry: What to Toss, What to Stock

Oil and vinegar

A healthy, well-stocked pantry includes extra virgin olive oil and red wine or apple cider vinegar

Spring is upon us, and if you partake in the seasonal ritual of cleaning house, don’t forget the kitchen pantry.

Seize this opportunity to dump the junk, and upgrade your pantry staples because they can be the backbone of healthy cooking for you and your family.

Weed out items that are past their prime, and don’t be afraid to toss out nutrient-poor foods with empty calories you can’t afford in a healthy diet (soda, cookies, cake mixes, instant noodles, white pasta, and chips – I’m looking at you). Read on for what to toss and what to stock…. 

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Kid-Safe Seafood (with Recipes!)

Verlasso Salmon

Verlasso salmon is both kid-safe and tasty too!

You know seafood is good for you and your family, but you want to make the absolute best choices when it comes to the kids. Truth is – for most adults the health benefits of eating a variety of seafood outweigh the risks of occasionally eating fish that contain contaminants.1 But for growing children, the best choices will be low in contaminants and high in omega-3s.

That’s why I was thrilled to learn more about a non-profit group called KidsSafe Seafood, who highlight the best seafood for kids to eat to support their growth and development, while being low in contaminants, and ocean-friendly, too! They shared their best seafood choices for kids’ health, and some family-friendly recipes with me, so that I could share them with you!… 

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The Healthiest Foods For Your Heart

Garnet Yams

Be Heart Healthy by Eating Orange Vegetables like Garnet Yams.

Upgrade what’s on your plate, and you have the power to prevent America’s #1 cause of death. February is American Heart Month, a time to turn the spotlight on essential heart health.

Every year, too many American families are affected by heart disease and stroke. More women die of heart disease than all forms of cancer combined, and it is still the leading cause of death for all Americans. One in every 3 people in the United States has some form of heart disease – that’s 80 million adults. It often develops silently, without symptoms until it’s too late.

That’s why it’s so important to make heart-healthy changes today. Let this February be the start of – or revitalized commitment to – leading a heart healthy life. It’s good for you, and it’s good for your loved ones.

Eating right is one of the best things you can do for your heart. Some of the healthiest foods for your heart are vegetables, whole grains, fatty fish, nuts, legumes, seeds, and fruit. (You’ll find my hand-picked selection of seasonal heart-healthy foods at Healthy Living for Less.) Here’s a list of my favorite heart-healthy foods:… 

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Seafood: Nutritional Powerhouse

Salmon

Salmon is filled with good-for-you Omega-3s!

Put seafood on your menu, and you’ll be in good company – the healthiest diets around the world include healthy protein foods like seafood (as well as plenty of vegetables, fruit, and whole grains).

For early brain development, a healthy heart for life, and overall well-being, nutrition experts agree on eating seafood twice a week; that’s at least 8oz per week (20% of protein intake) for most adults. Pregnant and nursing women should aim for 8-12oz per week. In stark contrast, most Americans eat just 3.5 oz per week (less than half what we should!).

To be fair, it can be confusing to shop for seafood. Just a few things that might be on a shopper’s mind are: Am I getting the good-for-me omega-3s? Is it sustainable? How much should I worry about mercury?

To answer some of these questions, Harvard School of Public Health conducted a comprehensive analysis of fish and health (Journal of the American Heart Association, 2006). What they found: the benefits of eating fish greatly outweigh the risks. Just what are those benefits? Eating fish, especially fatty fish – here’s what’s in it for you:… 

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