Avoid Vacation Weight Gain ....
Posted on June 01It’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.
|
Featured Recipe Citrus Baked Catfish With Spicy Watermelon Salad |
![]() Total Time: 25 minutes; Total Prep Time: 10 minutes; Servings: 4 Ingredients:
Directions: 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 15Exercise for Real Results
Posted on May 03
Food As Medicine: Supporting Healthy Blood Pressure
Posted on May 01
|
|
|
|
|
|
|
|
![]() |
|
|||||
https://ci5.googleusercontent.com/proxy/x45nAtFGjS0C83WMrReAcSB3JFfwL9hQNUkgP1YErYjxdZP5_HY2RbMkXvqn8O5F6qDP6ZX7Rgj-Mai6yQC__zIlwKqLcxqrZgJponljai0-Qh5q_1cGvRuS8aVoRoHLEWa3hH8JbVUf8Gz49PqNe9N2Pb_KxFF_=s0-d-e1-ft#https://customizednutritionnewsletters.com/wp-content/uploads/2018/03/citrusfruit2-e1679598235706.jpg);background-repeat:no-repeat;background-position:center top;height:200px;width:600px"> |
Frozen Entrees
Posted on April 26There are healthy low carb frozen options available for a quick lunch or dinner. Be sure to read the ingredients and look for entrees that consist of protein and vegetables, not rice or pasta.
Food as Medicine: Gut Health
Posted on April 03
|
|
|
|
|
|
Ingredients:
- 1 cup green lentils
- 2 golden beets, peeled and chopped
- 4 carrots, peeled and cut lengthwise
- 1 tbsp olive oil
- 1/2 tsp sea salt
- 1/2 tsp pepper
- 2 cloves garlic
- 1 tsp lemon zest
- 1/2 cup plain yogurt, whole milk
- 1 tbsp olive oil
- 1 bunch of parsley, chopped
Instructions:
- Cook lentils: add 1 cup dry lentils and 2 cups water to a large pot. Bring to a boil, reduce heat, and simmer for 20-30 minutes or until lentils are tender. Drain excess water and set aside.
- While lentils cook, preheat the oven to 400 degrees F and line a baking tray with parchment paper.
- Add golden beets and carrots to the baking sheet. Drizzle with olive oil and sprinkle with sea salt and pepper. Roast for 20-30 minutes or until tender and caramelized.
- Prepare the yogurt sauce: use a blender or food processor to blend garlic, lemon zest, whole milk yogurt, and olive oil. Blend until smooth and creamy.
- Mix the salad with cooked lentils, roasted vegetables, and chopped parsley. Drizzle with yogurt sauce, and enjoy!
If limiting your net carbs, simply substitute non-starchy vegetables (mushrooms, broccoli, cauliflower or Brussels sprouts) for the beets and carrots.
Low Carb Lasagna
Posted on March 29
Salad Vinaigrette
Posted on March 21
Food as Medicine: Inflammation
Posted on March 01
|
|
|
|
|
- 4 - medium carrots (washed, ends trimmed)
- 1 - small white onion (cut in chunks)
- 1 - clove garlic (peeled)
- 1 pound - uncooked red lentils
- 1 tablespoon olive oil
- 1 teaspoon curry powder
- 1 tablespoon lemon juice
- ½ teaspoon chili powder
- ½ teaspoon black pepper
- 1 tablespoon tahini (optional)
- ½ pound walnuts
- ½ teaspoon ground cumin
- Water to thin
- Fresh cilantro or parsley (for extra fanciness)
How to:
- Heat the oven to 200 degrees.
- Add the onion chunks, garlic cloves, and carrots on the baking tray.
- Drizzle over with olive or avocado oil, salt curry powder, and cumin powder.
- Roast the vegetables for 20 minutes or until soft.
- Boil the lentils according to the packaging instructions.
- In a pan heated to medium heat, add the walnuts, toast for five minutes, and stir continuously to prevent burning.
- Now it’s time to combine everything! Add the roasted vegetables, the boiled (and drained) lentils, lemon juice, chili powder, black pepper, tahini and water in a food processor.
- Process until smooth. Scrape down the sides if needed.
- Taste and add more salt or other spice if needed.
- Add the toasted walnuts and pulse a few times (you want the walnuts to be roughly chopped to give the hummus some texture.
- Serve it on a Wasa crisp bread!
Time For A Tune-Up?
Posted on January 25I am offering a tune-up special for previous clients for only $40 (normally $50).
If you are a new client, I’m offering a discount for an initial consult of $125 (normally $150).
NEW 2023 SPECIAL! 20% OFF PACKAGES!
Initial consult plus 1 follow up: $190
Initial consult plus 2 follow ups: $230
Initial consult plus 3 follow ups: $270
Initial consult plus 5 follow ups: $350
(You can add a grocery store tour to any package for $110)
Schedule your appointment by the end of February to receive this discount. (Please mention this special when scheduling and it will be applied to your visit).
Here are a few tips to get you back on track for the New Year.
1. Don’t skip breakfast!
2. Make half your plate fruits and vegetables.
3. Keep portion sizes in mind.
4. Embrace homemade meals.
5. Explore new foods and flavors.
6. Drink more water, fewer sugary beverages.
(Please note all appointments are remote and can be scheduled via phone, Facetime or Zoom)