Scale It Back

You constantly worry about weighing in When you’re trying to lose weight, it’s normal to experience some hesitation when it’s time for your weekly weigh in. After all, you want to see the numbers go down as confirmation that all of your hard work has paid off. We all want to be rewarded for our…

Create Your Masterpiece

Making each day your masterpiece means focusing on what you are doing right now to the best of your ability. It is about recognizing that nothing can be done about what happened yesterday, and that you can only affect what will happen tomorrow by what you do today. A useful application of this wisdom is…

Lettuce Be Free

Plum Caprese Salad Plums are a slightly sweeter stand-in for tomatoes, and they have compounds that may help fight metabolic syndrome, a condition related to obesity, and chronic inflammation in the body.   Ingredients 2 cups balsamic vinegar 4 Tbsp. honey 8 plums, pitted and sliced into 8 pieces each 1/2 cup fresh basil 8…

Healthy Granola Bar

Healthy Granola Bar   Ingredients   1 cup rolled oats   1/4 tsp baking soda   1/4 cup plus 2 tbsp. oat flour   1/2 tsp pure vanilla extract   2 tbsp. coconut oil   1/4 cup honey   1/4 tsp salt   2 tbsp. applesauce (banana or pumpkin would work as well)   Add-ins:…

Cantaloupe Breakfast Bowl

Cantaloupe Breakfast Bowl Ingredients 1/2 cantaloupe 6 ounces non-fat Greek yogurt 1 tablespoon fresh raspberries 1 tablespoon fresh blueberries 2 teaspoon raw pepita seeds or Granola (Optional)   Directions Scoop out seeds from the center of your half cantaloupe. Fill the hole with six ounces of non-fat Greek yogurt. Add berries to the yogurt and sprinkle with…

What happens when you stop exercising?

What happens when you stop exercising?   THE SITUATION: You had a crazy month at work and stopped your usual four-day-a-week gym habit cold turkey.   THE EFFECT: Doing a mix of strength training and cardio is optimal for weight loss or control, muscle building, and aerobic health. Stop for a month, and you may…

Eat the Rainbow

Eat the Rainbow If you find you’re always choosing the same fruits and vegetables getting the maximum amount of vitamins and minerals from your diet just got a little easier. Simply focus on picking a “rainbow” of different colors of fruits and vegetables  from dark leafy greens to bright citrus fruits. The nutrients in fruits…

Sweet Breakfast Muffin

Peach Breakfast Muffin   Instructions   2 tablespoons reduced-fat cream cheese   1 teaspoon reduced-fat sour cream   ½ English muffin   1 small ripe peach, peeled and sliced   ground cinnamon to taste   Drizzle with honey to finish   Directions   Preheat broiler.   In a small bowl, combine cream cheese and sour…

Health Benefits of Coffee

Health Benefits of Coffee Increase your Workout & Cut the Pain A cup of black coffee about an hour before workout and your performance can improve by 11-12%. Caffeine increases adrenaline levels in your blood. Adrenaline is your body’s “fight or flight” hormone which helps you to prepare for physical exertion and can cut post-workout…