• Blog,  Features,  Nutrition

    Another Reason to Quit Diet Soda

    When I think if diet soda, I think of one of those “it’s too good to be true” moments. Like the magic pill that guarantees 30lbs of weight loss, or the book that promises in 3 easy steps your toddler will never melt down again.   When it seems too good to be true, it usually is. Life is about balance, and good health does not come without some effort, dedication and a little bit of grit (I am loving…

  • Nutrition,  Recipes

    PUMPKIN PIE GREEN SMOOTHIE

    PUMPKIN PIE GREEN SMOOTHIE  Creamy, pumpkiny green smoothie made with just 6 simple ingredients in 5 minutes. The perfect fall breakfast or snack. 1 small frozen ripe banana 1/4 cup (50 g) pumpkin purée (not pumpkin pie mix) 1 1/4 cup (~80 g) organic spinach (best if frozen*) 1/4 cup (60 ml) light coconut milk 1/3 cup (80 ml) plain unsweetened almond milk (more to thin) 1/2 tsp pumpkin pie spice* optional: 1 tsp green powder* optional: 2 Tbsp (14 g) plain…

  • Nutrition,  Recipes

    chocolate almond keto fat bomb recipe [paleo, low carb]

    Ketogenic fat bombs are small snacks or treats that are high in fat and low in carbs (so, literally a fat bomb) that you can eat as a quick breakfast, as a quick mid-afternoon snack, as a pre- or after- workout snack, or as extra fuel during your day. INGREDIENTS: 1 cup almond butter 1 cup coconut oil ½ cup cacao powder ¼ cup coconut flour Stevia to taste 10-15 whole almonds   INSTRUCTIONS Melt the almond butter and coconut…

  • Blog,  Exercise,  Features,  Nutrition,  Sleep,  Stress Management,  Updates,  Weight Loss

    12-Day September Kick-Start

    Although it is sad to see summer over, it also provides us with a great opportunity to create better routines and kick bad habits. Life is about feast and famine, we have been doing it for centuries. The trouble is in modern days we seem to skip over the famine part!  Before getting into the Thanksgiving and Christmas season, September is a great time to reset our system from some potential bad habits that have crept in over the summer.…

  • Features,  Nutrition,  Updates

    To Snack or Not to Snack: Should kids be snacking?

    The NHANES (National Health and Nutrition Examination Survey) from the 1970’s shows that they typical American ate three meals per day. Although I was a child of the 80’s, I still remember that practice of less snacking. I remember by nana always telling me that snacking was going to ruin my supper. Interestingly the obesity and type 2 diabetes rates at this time were also lower. If we fast forward to today, we are actively encouraging snacking. I often will…