Quick and Easy High Protein Guacamole Recipe for Cinco de Mayo

Today is Cinco de Mayo, which according to the California Avocado Association is the largest avocado consumption day of the year. An estimated 87.3 million pounds of avocados will be consumed today, or about 175 million individual avocados or 349 million servings of guacamole! Satisfy your guacamole cravings while building lean muscle with this quick and easy high protein guacamole recipe for … [Read more...]

10 Ways to Add Protein to Your Smoothies Without Using Protein Powder

Protein powders are an easy and convenient way to boost the protein content of your smoothies and there is no lack of options to choose from. However, sometimes you want to go au natural and focus on using whole foods. Good news! Here are 10 ways to add protein to your smoothies without using protein powder.   Protein-Rich Bases   Starting with a protein rich base is a foolproof … [Read more...]

Healthy Eating: National Nutrition Month “Put Your Best Fork Forward”

As a registered dietitian nutritionist, I look forward to joining in the celebration of National Nutrition Month each March. National Nutrition Month is a yearly nutrition education campaign focusing attention on the importance of making informed food choices and developing sound eating and physical activity habit. For 2017, the Academy of Nutrition and Dietetics encourages everyone to “Put Your … [Read more...]

Healthy Eating Tips: Nutritious Homemade Granola

Who doesn’t love granola? It makes a great breakfast, an energizing pre-workout snack, a balanced recovery food when paired with protein, a tasty bar, and parfaits would feel naked without it. A wholesome and nutritious food, right? Well, it can be, but granola is tricky. Unfortunately the majority of granolas sold in stores are a calorie and sugar bomb but it is super easy to make your own … [Read more...]

Healthy Smoothie Recipe of the Day: Mango Coconut

Healthy Smoothie Recipe of the Day: Mango Coconut I know I have already mentioned that I LOVE healthy smoothies. I make one every afternoon and pack it full of nutritious foods to fuel me up and to help my body recover from my workouts. I also love writing healthy smoothie recipes too, so I thought I would share some of my original recipes on an ongoing basis like this Healthy Smoothie Recipe of … [Read more...]

Tough Mudder Training Nutrition: High Protein Black Bean Brownies

One of my mantra’s is “you can’t out train a crappy diet,” so when training for any type of sport, aim to fuel your body with tasty, but nutritious foods. Tough Mudder Training Nutrition is no exception; and since today is Valentine’s Day and many people have a sweet tooth, I am going to share one of my original recipes for Tough Mudder Training: High Protein Black Bean Brownies. High Quality … [Read more...]

Tough Mudder Training: Squats for Strength and Power

One week into my Tough Mudder Training I am starting to feel like, “hey, I can do this.” One exercise I can totally crush as part of my Tough Mudder Training is squats. Tough Mudder Training requires squats for strength and power. Squats (just like those dreaded jumps) come in all shapes and sizes on the training plans: bodyweight squats, goblet squats, squats using an odd object (I will come back … [Read more...]

Tough Mudder Breakfast of Champions

An essential part of preparing for a Tough Mudder is fueling your body with a nutrient dense diet so today I want to talk about 3 easy variations on a Tough Mudder Breakfast of Champions.   Part of my work as a registered dietitian nutritionist involves cooking and recipe writing. To date I have written 6 healthy cookbooks and am about to embark on book #7, a low-sodium cookbook. Head … [Read more...]

How Tough Mudder Training Reminds Me of My Peace Corps Days

Last night I was thinking how training for a Tough Mudder reminds me of my Peace Corps days. I served 2 ½ years in Sierra Leone, West Africa as an inland fisheries volunteer way back from the summer of 1987 until the end of 1989. Granted I was much, much younger (was it really 30 years ago???), but physical, along with mental challenges are at the core of the Peace Corps slogan: The Toughest Job … [Read more...]

Tough Mudder Training Day 2

Tough Mudder Training Day 1 showed me that dumbbell thrusters aren’t for sissies and that I may not have been fully aware of all of the physiological effects of aging. I mean when did I lose my ability to get any sort of distance on a vertical jump? Sure, hearing and sight decline with age, but jumping? So I looked it up. I might as well spill the beans now, I turn 52 tomorrow so imagine my … [Read more...]