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Friday
May262017

How a Dietitian Detoxes

If you keep up on health trends like I do, you’ve probably see a lot of conflicting information about detoxing. Clients and friends often ask whether they really need to detox (“doesn’t the liver do that?”) and if they should complete a fast or juice cleanse. To clear things up, I thought I’d give you the inside scoop on how a dietitian detoxes.

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Friday
May262017

Stuffed Peppers 

I had to share this recipe because I’ve been talking about it all week. It’s one of my all-time favorite meals to prepare when detoxing. This dish is easy to make, nutritious and satisfying. Peppers are rich in fiber and vitamin C which are both incredibly important for cellular repair and flushing out toxins during detox. I choose grass-fed beef, and make sure it's hormone-free. If you’re a vegan or vegetarian, add kidney beans instead of meat. Not a fan of rice or want to add an extra protein kick? Substitute the rice for quinoa, which is also tasty and lends a nutty flavor.

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Friday
May192017

Chia Detox Shake

If you're in our D.TOXSM program you know shakes become a part of your day and finding a handful of go-to shake or smoothie recipes makes it so much easier to give up those non-D.TOX approved sweet treats! 

Here's a recipe that’s taste-tested and dietitian-approved. If you’re not in the D.TOX program, just substitute the MediClear™ and FiberMend® for a protein powder. I suggest our grass-fed whey protein. The strawberry cream is a great combo with the berries in this shake. I also like to add in Life Greens in the double chocolate flavor for an added nutrient and flavor kick. What’s your go-to add-ins for shakes and smoothies?

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Friday
May192017

A Trainers Top 3 Tips for 5k Prep

Do you ever feel defeated when your fitness goals are measured solely by the number on the scale or the image in the mirror? Me too.

If your main health and wellness goal is weight-related, sooner or later your results will fail to match your expectations, and it can be damaging to mental momentum. For this reason, I urge my clients to choose a variety of indicators to measure progress.

When was the last time you celebrated your progress using a benchmark fitness assessment? One of the benchmark fitness “tests” I suggest for clients is a 5k walk or run. It’s short enough to be approachable, but long enough to be a true test of strength, speed and endurance. Plus, 5k events are extremely common throughout the year and often benefit charitable causes.

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Friday
May122017

Top 10 Reasons You’re at a Fat Loss Plateau

 When embarking on a mission to get healthy and lose body fat, there are challenges you’re bound to encounter: happy hour temptations, arriving at the club to realize that your workout shoes are still at home, and the increase in dishwashing duties when switching to healthier, home-cooked meals. But none of these compare to the frustration of the dreaded fat-loss plateau. Here’s how it usually goes: you’re trucking along, feeling good about losing weight and gaining muscle. Then out of nowhere, no scale movement or even (gasp!) weight gain. What in the world is going on?

 

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Friday
May052017

Three meals. Five ingredients.

Executing a well-prepared nutrition plan isn’t all about willpower. In fact, it’s a small piece of the whole health puzzle. What I’ve found works for anyone across the fitness and wellness spectrum is making healthy habits easier to follow. Notice I said easier, not easy! For most of us, time, energy and even money are in short supply. As a registered dietitian with a commute, hobbies and relationships to invest in, I’m often strategizing on how I can reduce the time it takes to shop for, invest in and prepare meals. I’ve also taken the time to streamline my diet to make it more affordable, quick, and of course, nutritionally dense!

One of my tried-and-true strategies to stay on track is having ingredients on-hand for no less than three easy dinners during the week. If I have at least three meals planned for the week, I can source leftovers for the other couple of days without relying on take-out or a random box of crackers and hummus to suffice as dinner. Weekends are easier to navigate because we don’t have our 9-5’s to deal with—but my weekdays are busy enough that I don’t have time to plan for and prepare elaborate meals every night of the week. And when I do, I need them to be quick and with few ingredients that I know will deliver big on flavor.

With these three meals, I bulk prepared my main protein and utilized it across the week. The prep work is a little more labor intensive up front, but when you do this on a Sunday (when you have a little more time than you would during the week) it makes assembly super simple. Think 15 minutes or less kind of simple. Plus, they taste delicious! Note: all meals are listed as 1 serving, but can easily be doubled, tripled or even quadrupled to feed your entire family.

Italian Style Zoodles with Grilled Chicken


Ingredients:

1 large zucchini, trimmed (or 1-2 cups spiralized zucchini purchased from your regular grocery store)

½ tablespoon olive oil

½ cup cherry tomatoes, halved

¼ cup fresh basil

4 ounce grilled chicken breast

Instructions:

Working one at a time, secure zucchini in a spiral maker and turn crank to create zoodles. Lay in paper towel and squeeze to remove any extra moisture. Set aside. Next, heat a skillet over medium heat and add olive oil. Add cherry tomatoes, and prepared chicken until heated through (2-3 minutes). Add in zucchini noodles and toss to coat. Heat an extra 3 minutes or until tender. Season with salt, pepper, basil leaves and enjoy!

Nutrition Information: 220 Calories / 17 g Fat / 10 g Carbohydrate / 34 g Protein

Cauliflower Fried Rice with Grilled Chicken


Ingredients:

1 cup cauliflower rice (this can be purchased in the frozen foods section of most grocery stores)

1 cup mixed veggies (I prefer a mixture of onions, broccoli and red pepper, but feel free to substitute your favorite)

1 egg, whisked

2 tablespoons coconut aminos

4 ounce grilled chicken breast

½ tablespoon coconut oil

Instructions:

Heat a skillet over medium heat and add coconut oil. Add cauliflower rice, mixed veggies and cook until tender (about 4-5 minutes). Add in egg and coconut aminos and stir together until egg is cooked through (about 2 minutes). Add in chicken breast until heated through and enjoy!

Nutrition Information: 340 Calories / 15 g Fat / 22 g Carbohydrate / 37 g Protein

Chicken Tacos in Lettuce Cups


Ingredients:

2 large stalks romaine lettuce, washed and trimmed

4 tablespoons hummus, roasted red pepper

¼ cup pico de gallo, or other salsa of choice

¼ avocado

4 ounce grilled chicken

Instructions:

Lay out 2 large stalks of romaine, spread on hummus, salsa, sliced chicken breast and avocado. Enjoy!

Nutritional Information: 350 Calories / 17 g Fat / 17 g Carbohydrate / 34 g Protein

This article is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations in this and other articles is at the choice and risk of the reader.

Friday
Apr282017

Is Fear Sabotaging Your Weight Loss Efforts?

Raise your hand if you’ve tried an all-juicing cleanse approach to weight loss. How about excessive ab exercises for days, or hours of cardio at the gym…twice a day? Most likely your last attempt to lose weight, enhance body composition or increase speed for a race wasn’t your first (and won’t be your last). It’s often these past experiences (and failures, at times) that jump-start our drive to try again.

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