5 Reasons You Should Eat More Watermelon

Watermelons are a quintessential summer food, and nothing is as refreshing as biting into a slice on a hot summer day and letting the juices drip down your chin. Consisting mainly of water, about 92%, this succulent fruit is soaked with loads of nutrients including vitamins, minerals, and fiber. Very low in calories, research shows that making watermelon a regular part of your diet will give you a … [Read more...]

2 Healthy Strawberry Muffin and Smoothie Recipes for Mother’s Day

Looking for healthy and delicious recipes for Mother’s Day? If so, you’ve come to the right place! Strawberries are in season, so today I am sharing two healthy strawberry recipes I created for Mother’s Day.   An extremely versatile fruit, strawberries go great in salads, smoothies, muffins, savory dishes, and even salsa. They are in season late April through August, so there is no time … [Read more...]

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...]

What You Need To Eat For Breakfast To Lose Weight

What did you have for breakfast today? Coffee? A mini market muffin? Nothing? For many people, fixing breakfast takes up precious time that’s in short supply. But there’s ample research showing that the simple act of eating a nutritious balanced breakfast, every day, is a big part of losing weight. Here are some tips for what you need to eat for breakfast to lose weight.   Benefits of … [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...]