Seeing a “Pure Cane Sugar” packet, and a “Sugar in the Raw, Turbinado Cane Sugar” packet can be confusing. They are different colored packets (white and brown), and it seems […]

Have you ever wondered which small, colored packet you should add to your coffee and what the difference is anyway? The white packets are table sugar, they pack in extra […]

October is the month where there seems to be Halloween candy everywhere you turn. While a little bit can fit into a healthy diet, you’d be surprised to know how […]

Besides pumpkins, apples are also popular fruits around this time of the year. All varieties of apples are good sources of Vitamin C, an important nutrient for a strong immune […]

5 Ways to Pumpkin: White Bean Soup Fall is a great time to implement creativity to your usual routines. One such way is mixing up the foods you use! Challenging […]

It’s fun to mix up nutrition throughout the seasons. Pumpkin is a great source of Beta-Carotene, which is an antioxidant that reduces the risk of developing certain cancers and protects […]

Many people think white potatoes are void of nutrition while sweet potatoes are chalked full. Both types of potatoes are actually very similar in terms of calories, carbohydrates, fiber, protein, […]

It’s a good rule of thumb to strive for 5 servings of fruits and vegetables a day. Typically, that means 3 cups of veggies and 2 cups of fruit. This […]

Fun food fact: You might think that white potatoes are nothing but unhealthy calories, but did you know they actually provide a lot of nutrition? Potatoes are packed with fiber, […]

Try this amazing smoothie for a burst of antioxidants and a burst of flavor! Ingredients: -1/2 Carton Banana Premier Protein Shake (individually packaged) -1/2 C. Milk -1/4 C. Orange Juice […]

Do you have kids you’re packing school lunches for? Here are some healthy ways to vary it up, keep it appetizing, and continue nourishing those little bodies. Peanut butter and […]

Omega 3 fatty acids provide anti-inflammatory, cholesterol-lowering, and mental acuity-improving properties. There are three types that are all necessary in the diet: EPA (found in fatty fish like salmon) DHA […]

Building a healthy plate for each meal is a simple way to help lower your risk for developing chronic diseases like heart disease, diabetes, some types of cancer, and help […]

​Saturated fats are the type of fat that we do want to limit.   Saturated fats raise cholesterol and contribute towards inflammation. Foods high in saturated fat also tend to be high in […]

When it comes to fats, we do want unsaturated fats in our diet. Unsaturated fats still play an important role in health and wellbeing, as well as supporting healthy weight loss. Unsaturated […]

Have you ever considered a low-fat diet to lose weight? In theory, it makes sense to eat less fat to lose fat off your body. However, that’s not always the […]

​2 Ways to Meal Prep: Full and Partial Full: Prepare & portion into containers ahead of time to easily pull from the fridge.  (Example: Prepare 5 containers of chicken, rice, […]

5 ways meal prepping can help your health and fitness: Make healthier choices in busy moments Save time in deciding what to eat & cooking from scratch Save money from […]

The recommendation for daily sodium intake is 1500-2300 mg. Those with certain heart conditions should adhere to 1500 mg a day, while generally healthy adults should get no more than […]

4th of July Cookout tips: Pick, Portion, & Pair Pick out the 1 or 2 yummy sides that sound most appetizing to you Portion them out according to the suggested serving […]

Do you crave cool summer treats, or something sweet from time to time? Try these fun ideas! Snack on a bag of frozen blueberries (buy frozen, or buy fresh and […]

The time after you work out is crucial for getting the most benefits from your hard work at the gym. There is no strict cut-off, but by about an hour […]

The time before you workout is a great way to maximize your efforts at the gym by getting the right nutrition. This will be different for everyone based on several […]

It’s a good idea to establish a fueling routine when it comes to your workouts. Fueling properly before and after workouts help make the most of your time at the […]

Summer Popsicle Recipe: OJ Pops! Enjoy a great source of Vitamin C while refreshing those tastebuds. 6 oz thawed orange juice concentrate 1 cup milk 1 cup water EITHER: 3 […]

Nutrition tips for getting a good night’s sleep: Try to avoid alcoholic drinks before bed. It may help you feel sleepy, but it prevents you from reaching deep, restorative sleep. […]

Research shows the less you sleep, the more likely you are to gain weight and consume high-calorie and sugary foods. You will be much more likely to maintain a healthy […]

Did you know sleep is an important factor in regulating your appetite, metabolism, and weight? Sleep allows your hunger hormones to balance. Specifically, it decreases your hunger hormones and increases […]

Spring Sips – for your sweet tooth! Once spring arrives most people start to refocus on drinking more water. Last week I shared herbal drink recipes, but if you’re looking […]

Once spring arrives most people start to refocus on drinking more water. If you’re looking for a few ways to get variety, try these recipes! Watermelon & Basil water Cucumber, […]