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How to Dress [your Salad] for Success

nutrition Mar 20, 2017

Are you looking for a better way to dress that salad? Salads are the ultimate health food, the staple of the weight-loss world, and the image of health. The greens, vegetables, legumes, nuts and seeds in salads are all a great way to pack-in some serious nutrition, but there is a quick way to ruin all your effort; coating it with a bunch of bottled dressing! Not all salad dressing is bad, but it’s definitely something you want to read the label on before you buy. There are many varieties of dressings that are full of oils, salt, emulsifiers and other processed ingredients that aren’t adding nutrition to your salads. There are a lot of better ways to add flavor to your salads, here are a few you should try today!

Making your dressings from scratch is better, both the taste and the nutrition is improved! First of all, you can omit all the emulsifiers (the things that keep your dressing from separating) stabilizers, preservatives, sodium, and extra ingredients that help...

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Don't Undo Your Workout: How to Eat For Fat Loss

nutrition Mar 13, 2017

You push yourself at the gym, fit a workout in at least 5 times a week, and take the stairs at work, yet somehow you just can’t manage to lose the fat around your middle! You’ve heard the old saying “abs are made in the kitchen” and as a nutritionist, I would agree. You can train all you want but if you have bad eating habits, you will fail to lose the extra fat you are working so hard to burn off.  There are 3 common mistakes active people make that keep them from dropping that last pant size. Stop doing these three things and you might actually start to see that progress that you’ve been working so hard for!

First, if fat loss is the goal, you don’t need pre or post workout snacks. The point of working out is to help burn extra calories, forcing your body to use stored calories (in the form of fat) as fuel. Contradictory to what fitness brands and protein companies want you to think, the average gym-goer doesn’t need to be eating...

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Why and How to Detox using Greens

nutrition Mar 06, 2017

If you’re like most people, December ends up being a little heavier on the booze, sugar, and calories than you’d like. Have you started to feel sluggish and low energy? Are your cravings for junk food and sweets stronger than usual? Have you been overdoing it and binging on holiday treats? If so, you might be overloading your liver!

Your liver is your body’s own detoxifying system and works hard to keep your body running at its optimal level. It doesn’t just filter unwanted substances (like drugs and alcohol) from your blood, it does much more! Your liver is responsible for creating bile which helps your body metabolize and absorb fats and some fat soluble vitamins like vitamin K. Without vitamin K your body cannot create clotting factors for healthy blood and healing. Your liver is also responsible for storing carbohydrates to use when your energy is low or you have been without food for a long period of time. It is one of the most important organs for...

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4 Drinks to Soothe a Sore Throat

nutrition Feb 27, 2017

The holidays may be over but unfortunately, the cold and flu season is not! It’s hard enough returning to work, starting your resolutions, and getting back into your workouts when you don’t feel ill! It’s almost impossible to be productive when you are down and out with a head cold. Experts agree that continuing your exercise routine while you are sick can help rid your sinuses of extra pressure and help your immune system fight off disease. It’s hard to want to work out however, when your throat feels dry and your cough is stifling. These drinks work in different ways to help support your body in fighting off the symptoms that make sleeping, breathing, and daily living so difficult during a bout of cold or flu.

Warm drinks themselves do wonders for congestion because of their ability to lightly steam your sinuses. Sipping a warm beverage 3-4 times a day helps to soften and loosen mucus, soothe your membranes, and allow you to breathe easier and less...

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Should you be worried about anti-nutrients in legumes?

nutrition Feb 20, 2017

If you eat a plant-based diet, it is likely that you eat a lot of legumes (or pulses) like beans, lentils, peas etc. to help you meet your protein needs. These foods are not only high in protein, but also fiber, iron, potassium, and folate all while being low in fat making them especially beneficial to your cardiovascular system. Legumes have been consumed by many different cultures for thousands of years but have recently been under some scrutiny for containing “anti-nutrients.” If you are concerned, read on as we discuss what they are and what you can do about them.

So what IS an anti-nutrient? Defined as a substance that “interferes with absorption of nutrients” anti-nutrients are made by plants to protect themselves from being eaten.  Every living thing resists becoming lunch by growing spikes, shells, or poisonous skin. That’s right, all plants, even healthy foods like broccoli, spinach, green tea, nuts and seeds contain anti-nutrients; they...

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Weekly Meal Prepping your new secret weapon: Part 2

nutrition Feb 13, 2017

If you read last weeks post, you know that you save time when you do all of your meal prep at once! If you are ready to take it a step further and start menu planning for the week here is a step by step guide to help you transition into a weekly menu with meal prep one day of the week. See how it works for you, make any necessary tweaks to fit your lifestyle, and enjoy the free time you gain from doing a little planning ahead!

  1. Make a Menu: write down 4-5 dishes you know you want to have for dinner this week. From there, think of how many times you can eat the leftovers from each of those meals. Curries, pasta dishes, soups, burrito bowls, or other favorites all work great for reheating and using later for extra dinners or lunches. Then fill in the other days with salads, sandwiches, wraps, or other favorite lunch items.
  2. Write a Grocery List: Using the menu, make sure you have everything you need to make your recipes, then fill up the rest of the list with beverages, breakfast...
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Weekly Meal Prepping your new secret weapon: Part 1

Uncategorized Feb 06, 2017

Do your resolutions include eating healthier this year? Are you pressed for time or short on money but want to be healthier? Spending one day each week on food preparation helps you get a head start which can mean the difference between a New Year’s success or a dietary burnout.  All you have to do is spend 3-4 hours on Sunday for some shopping, washing, chopping, and a little cooking for delicious healthy meals all week long. Here is a quick and easy guide to help you get started:

Meal prepping is all about having things on hand so that when you need to throw something together for breakfast, lunch, or dinner, it’s ready in a cinch! This means pre-cooking a few vegetables, washing and prepping lettuce for the week, cooking your grains or legumes for use later…you get the idea. This week we are talking about the best things to have in your fridge, ready for consumption, with just a little effort at the beginning of the week. Next week we will talk about menu...

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5 Quick and Easy Weight Loss Tips

fitness nutrition Jan 30, 2017

The New Year is in full swing! For many that means starting a diet, workout program, or another method of self-improvement. Have you thought about what you want to work on this year? Chances are it involves losing a little excess weight after the holidays. If you are like many people, you don’t have a lot of time or money to invest in diet programs, weight loss books, or a fitness tracker. Instead of a complete diet overhaul, you might be better off just making a few quick, effective changes to improve your health. Here are some simple ways to help your body knock off a few of those extra pounds without much effort.

  1. Eat (the right) breakfast: A good breakfast goes a long way for keeping you on track with weight loss. It helps start your metabolism in the morning by telling your body that your fast is over and to start burning calories for fuel. It provides energy for your brain and body to stay mentally focused, resist cravings, and will make you less likely to overconsume...
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5 Essential Things to Add to Your Post Workout Routine

nutrition Jan 16, 2017

Every doctor will tell you that getting in a good workout every day, or at least a few times a week, can result in some serious positive life changes. From trimming weight to boosting endorphins, working out can lead to happier and healthier lives. However, what most doctors won’t tell you is that there are certain post-workout activities you can add to your routine to ensure your skin and body remain healthy and supple for years to come. The doctors and professionals of the Comprehensive Dermatology Center of Pasadena have gathered their top 5 tips in maintaining healthy skin after a hard sweat-session.

#1: Pre-Shower Body Exfoliation

Once a week, a pre-shower dry brush body exfoliation is a great way strip the skin of dead skin cells. Simply massage a dry exfoliation pad in small circular motions across your body. If the dry brush is too rough on sensitive skin, try using the brush with a bit of body oil added.

#2: Facial Massage

While you’re cleansing your face in the...

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The Secret to Avoid Snacking This Winter

nutrition Dec 26, 2016

Winter. The time of year where shorter days and the elusive sun make it difficult to stay strong regarding motivation. It can be tough getting out of bed on these cold mornings and working out in the early hours of your day is certainly not something that sounds attractive when your bed is just so much warmer than the surrounding air. Colder weather encourages us to snack and eat more, meaning that winter could be a time of year when you put on a little weight.

But it doesn't have to be this way, if you plan your meals and choose dishes that will warm you up, balance you in a nutritional sense and keep you full for longer, you can get through the winter and festive period without making a huge dent in your fitness plan.

Golden Trio Chipotle Soup

vegan, makes 6-7 cups

  • 2 cups butternut squash cubes, loosely packed
  • 1 1/2 cups sweet potato, mashed or puree (roasted or canned)
  • 1 1/2 cups pumpkin puree (homemade or canned - unsweetened)
  • 1 Tbsp roasted garlic (freshly chopped or powder...
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