Avoid Vacation Weight Gain ....

Posted on June 01 by
in Blog

It’s vacation time, which means time to kick back, relax, and indulge in the pleasures of life! While it’s normal to indulge a little over summer vacation, a recent study published in the journal Physiology & Behavior found that short vacations result in significant - and long-lasting - weight gain. This was true even when participants increased their physical activity while on vacation.

Please don’t be discouraged by these findings. This month, I’m sharing mindful eating tips that are easy to implement and can prevent weight gain. 

Avoid Vacation Weight Gain...While Eating The Foods You Love
Prevent Vacation Weight Gain (1)
  1. Avoid going on an extreme diet before going on vacation. This may be the opposite advice you expect to read, but the truth is, restrictive dieting and rapid weight loss only sets you up for rapid weight re-gain. The restrictive dieting cycle not only wreaks havoc on your metabolism, but it also sets you up to overindulge once the “diet” is over.  Avoid the all or nothing mentality.
  2. Be mindful of portions. From mindlessly snacking on chips and cookies to eating out with family and friends, large portions contribute to excess calorie intake. Consume more calories than your body burns, and you will gain weight. One of the best ways to prevent vacation weight gain is to be aware of portion sizes, and share your meals with others.
  3. Stay hydrated. On vacation (or really anytime), it’s easy to confuse hunger with being dehydrated. Stay hydrated by drinking water through the day. One simple tip is to drink eight ounces of water before and after each meal.
  4. Pay attention to physical hunger and fullness cues. This is a biggie and one often ignored while on vacation because the common thought process is, “I’m on vacation, so I’ll enjoy myself now and start my diet when I get home.” This thought process usually backfires and results in overeating. Ignoring hunger signals leads to a decrease in willpower (because your body is hungry) and an increased chance you’ll eat more at your next meal. Pay attention to hunger and fullness cues. They’ll be your body’s compass on when and how to fuel your body.
  5. Be in the moment. Wherever you are, or whatever you are doing, stay present. Taking a walk on the beach with a loved one? Walk on the beach, listen, and talk with each other. Swimming in the pool with your kids? Stay present with them, and stop thinking about your to-do list.
More Mindful Vacation Tips


  • Watch alcohol calories. Drinking a lot of alcohol every day can have a significant impact on your weight over time.
  • Wear a pedometer. According to Dr. Susan Albers, author of Eating Mindfully, vacation is the perfect time to wear a pedometer, as research has shown that people who are mindful of their steps tend to lose more weight.
  • Pack a cooler, and bring your own snacks. Toss in fresh chopped fruit and sliced veggies. This simple strategy will keep you from mindlessly munching through a bag of chips.
  • Buy single serving portions. If chips are calling your name, buy the the single serve snack bags to enjoy! Fun size snack bags are an easy vacation strategy to help manage portions and overall calorie intake.
  • Bring something to do. Vacation is a great time to catch up on favorite hobbies, such as reading or scrapbooking. Keep your hands busy and your mind off the munchies, while doing activities that relax and rejuvenate your mind and soul.
  • Stop eating when you are comfortable...not full. Just because you are on vacation does not mean you have to finish your plate!
Featured Recipe
Citrus Baked Catfish With Spicy Watermelon Salad
Screenshot 2016-06-17 08.27.02

Total Time: 25 minutes; Total Prep Time: 10 minutes; Servings: 4

  • 1 lime
  • 1 teaspoon olive oil
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 4 (6 ounces) catfish fillets
  • 1 tablespoon honey
  • 2 1/2 pounds seedless watermelon, chopped
  • 1/4 red onion, thinly sliced
  • 1/4 cup fresh cilantro, chopped
  • 1 jalapeño pepper, chopped

Preheat oven to 350°F.
Zest the lime into a large bowl. Cut the lime in half, and squeeze the juice from one half into the bowl.
Combine the lime mixture, olive oil, cumin, salt, and pepper in an 8 x 8 baking dish, and mix well. Arrange the catfish fillets in the baking dish, turning to coat with the lime mixture. Bake 15 minutes until the fish is opaque and flakes easily with a fork.
Meanwhile, squeeze the juice from the remaining half of the lime into a large bowl. Whisk in the honey. Add the watermelon, onion, cilantro, and pepper. Toss to coat. Serve alongside the catfish.

Yerbae: Stevia sweetened energy drink made in Arizona ....

Posted on May 15 by
in Blog

Exercise for Real Results

Posted on May 03 by
in Blog
After one hour of exercise, how long do your muscles increase uptake of insulin (become more insulin sensitive and reduce blood sugars)?
A) 1 hour
B) 2 hours
C) 4 hours
D) 24 hours
D) 24 hours.
This is why if you are trying to lower blood sugars, lose weight, lower cholesterol, reverse fatty liver, etc..... exercise at least 5 hours per week to get great results.
IMG 8773

Food As Medicine: Supporting Healthy Blood Pressure

Posted on May 01 by
in Blog

May is National Blood Pressure Month, which means it's the perfect opportunity to share the abundance of foods, herbs, and spices that promote healthy blood pressure! 

High Blood Pressure, also known as hypertension, is a common condition that affects people of all ages. If left untreated, hypertension can lead to serious health problems like heart disease, stroke, and kidney failure.

If you have high blood pressure, watching what you eat is essential to ensure you are doing your best to manage it. Keep reading to discover how to use food as medicine to promote healthy blood pressure. 

Foods, Herbs, & Spices that Promote Healthy Blood Pressure

Avocados, Oranges, Grapefruit, & Bananas - Potassium-rich foods, such as avocados, oranges, grapefruit, and bananas, help regulate fluid levels and can help to lower blood pressure. Increasing potassium intake can also reduce your risk for heart disease and stroke.

How to eat: Boost potassium intake by including plenty of potassium-rich foods like oranges, grapefruit, bananas, legumes, and avocados in your meals and snacks to help regulate your blood pressure.

Pro Tip: Besides their potassium content, oranges and grapefruit are good sources of vitamin C. Add fresh fruit to your breakfast for an extra nutrient boost. You can also top off your eggs with avocado slices.

Yogurt - Calcium is vital in healthy blood pressure regulation. And while there are abundant varieties of calcium supplements, it's best consumed from food. Plain, nonfat yogurt is a calcium-rich, high-protein food that can help lower blood pressure. Other calcium-rich foods include salmon, spinach, almonds, and broccoli.

How to eat: Include calcium-rich foods in your meals and snacks throughout the day, such as plain nonfat yogurt with fresh fruit for breakfast, spinach salad for lunch, fruit and almonds for a snack, and salmon with broccoli for dinner!

Pro Tip: Limit or avoid cheeses high in sodium, such as blue, feta, and cottage cheese.

Dark Leafy Greens - Foods rich in magnesium, such as dark leafy greens, nuts, and seeds, support healthy blood pressure. Magnesium promotes healthy blood pressure, helps regulate blood sugar, and supports healthy muscle and nerve function.

How to eat: Besides eating more dark leafy greens, nuts, and seeds, indulge in magnesium-rich dark chocolate! Yup, you read that correctly! One square of dark chocolate provides 24 percent of your daily magnesium needs.

Pro Tip: Magnesium can also be supplemented in pill form or added to your diet in other ways, such as taking magnesium baths or adding magnesium to drinks.

Apples: The fiber found in apples, apple pectin, has been linked to decreasing blood pressure and supporting a healthy heart. Studies have shown that people who regularly consume apple pectin can see a reduction in both their systolic and diastolic blood pressure readings.

How to eat: For a naturally sweet, blood pressure-lowering treat, top an apple with unsalted almond butter and a sprinkle of dark chocolate!

Pro Tip: While you can add apple pectin to your diet through a supplement, eating a whole apple is the best way to reap the most benefits. Granny Smith apples are exceptionally high in apple pectin.

Herbs and Spices: There are a variety of herbs and spices that have been found to promote healthy blood pressure, including cayenne pepper, chamomile, fennel, parsley, rosemary, oolong, and moderate-strength green tea.

How to eat: Enhance the taste and flavor of your meals, snacks, and smoothies with fresh herbs like parsley or rosemary—spice things up with a dash of cayenne.

Pro Tip: Swap out regular table salt with herbs, spices, and sea salt to add flavor to your dishes without the excess sodium.
5 Lifestyle Tips to Reduce Risk of High Blood Pressure

Making healthier lifestyle or dietary choices can go a long way in helping to keep your blood pressure at healthy readings. Besides incorporating more of the foods listed above, here are additional tips to help reduce the risk of high blood pressure:

-> Aim for at least 30 minutes of exercise daily, either in moderate-intensity aerobic or strength training.

-> Reduce salt and sodium intake, including foods such as:
  • Processed meats such as bacon, deli meat, hot dogs, and sausages
  • Processed and convenience foods high in sodium, and added sugar, such as chips, baked goods, and crackers
  • Fried foods like fried chicken and French fries
  • Limit all canned vegetables, soups, and beans that are high in sodium (choose the sodium or salt-free option instead).  Fresh or frozen is ideal.
  • Aged cheeses, aged meats, anchovies, pickled foods, and cottage cheese
  • Prepare your meals at home as much as possible to reduce added sodium. Limit the frequency of dining out or fast food pick-up.

-> Explore healthy ways to reduce and manage stress levels. It's no secret that stress can cause your blood pressure to increase; therefore, it's important to practice relaxation and stress-relieving activities such as yoga and meditation. Additionally, look for ways to reduce stress in your daily life, such as taking time out for yourself and decluttering your space.

-> If you drink alcohol, drink in moderation, limiting to one drink or less per day for women and two drinks or less per day for men.

-> If you smoke, quit.

By making healthier lifestyle choices, you can reduce your risk of increasing your blood pressure and help keep it in within a healthy range. For a full and comprehensive guide to monitoring, controlling, and reducing high blood pressure, please discuss it with your healthcare provider. Together you can develop a plan for managing hypertension.
Featured Recipe
Stress-Reducing Sweet Treat: Candy Apple

  • ¾ cup water
  • ¼ cup apple cider vinegar
  • 2 Granny Smith apples, sliced with peel
  • 3 oz dark chocolate, 85% cocoa, chopped
  • 2 tablespoons unsalted nuts, such as pecans, almonds, or walnuts, chopped

  1. Line a tray with wax paper and place to the side.
  2. In a bowl, mix water and apple cider vinegar, add apple slices, and let soak.
  3. Place dark chocolate in a microwave-safe bowl and microwave for 30 seconds. Stir, then microwave for another 15 - 20 seconds. Stir again. Heat and stir every 15 - 20 seconds until melted and smooth.
  4. Place chopped nuts in a small dish.
  5. Remove apple slices from the water and apple vinegar soak, pat dry.
  6. Dip apple slice in chocolate and sprinkle with nuts. Place slice on tray with wax paper. Continue until all apple slices are dipped in chocolate and topped with nuts.
  7. Place in freezer for about an hour to allow chocolate to harden.
  8. Enjoy!

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