Posted on May 12

With the gym being closed I have been exercising outside a lot more, but this past two week we saw a huge uptick in temps which means I have to shift gears a bit in order to stay healthy & hydrated.

If you continue to exercise outside, you should do the following:

☀️ Schedule outdoor time for before 11 am or after 6 pm to avoid peak heat times.
☀️ Hydrate ALL day. It's not enough to just hydrate while exercising.
☀️ Hydrate DURING exercise. Invest in a hydration pack/camelback or waist belt.
☀️ Hydrate with ELECTROLYTES. I like NUUN products.
☀️ Wear sunscreen. The Environmental Working Group (EWG) has done all the footwork to evaluate which sunscreens are best/safest. Get their guide.
☀️ Wear light-colored, breathable clothing. No long pants or sleeves.
☀️ Do a short test run. If you're not used to exercising in the heat, test your capacity on a short work out first. If you notice difficulty breathing, dizziness, nausea, or chills - STOP.

Your goal should be to drink 1/2 your weight in ounces. For example, a 200-lb person needs a minimum of 100 ounces of water daily. If you're doing physical activity or out in the heat for extended periods of time you will need even more. Need some tips for getting more water in? I GOT YOU:

-Get a water bottle you really like. Avoid plastic!
-Add some flavor. Fresh fruit, cucumbers, mint and electrolytes are great options. Most water flavor enhancers are full of junk. Make sure you avoid artificial sweeteners (sucralose, acesulfame potassium, aspartame, etc).
-Eat water-rich foods like watermelon, cantaloupe, strawberries, peaches, oranges, cucumbers, lettuce, zucchini, celery.
-Drink some tea. Green and herbal teas can help get more fluid into your system with numerous health benefits as well.

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Green Tea

Posted on May 07

Green tea is known to contain antioxidants and has several health benefits. The flavonoids and caffeine in green tea can help elevate metabolic rate, increase fat oxidation and even improve insulin activity. So ... add a cup in the morning and early afternoon to help with your wight loss efforts.

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Plant Based Diet

Posted on May 05
Eating a plant based diet does not mean you have to be 100% vegan, rather have produce be the bulk of the diet. Focusing on plant eating can take on many different faces (do you like that pun?). Let me explain the different styles of plant based eating and my recommendations for optimal protein intake.
4 Types of Vegetarian Diets
Lacto-vegetarian: Excludes meat, fish, poultry and eggs but includes dairy.
Ovo-vegetarian: Excludes meat, fish, poultry and dairy but includes eggs.
Lacto-ovo vegetarian: Excludes meat, fish and poultry but includes dairy and eggs.
Pescatarian: Excludes meat and poultry but allows fish. May or may not allow dairy or eggs.
In my professional experience, a pescatarian diet that includes eggs provides ample protein/complete amino acids, B12, D3, iron, omega-3 and zinc.... all of which can be hard to get with an unbalanced vegan diet. I am not saying you can not get these into your vegan lifestyle, rather it takes focus and discipline to make sure your diet is well rounded and balanced.
So when choosing to start a plant based diet, choose a plan that will work for you and your lifestyle!

Simple Salmon Cakes

Posted on May 04

Crab cakes are a popular dish, but not always practical or affordable. This quick and easy recipe uses canned salmon and other ingredients that can be kept on hand for preparation on busy days. This is an easy and inexpensive way to reel in omega-3s with anti-inflammatory properties. Add even more benefits to this simple dish by serving it with a side of salad.


1 7.5-ounce can salmon, skin removed
¼ cup plain, dry bread crumbs (or gluten free bread crumbs)
½ cup finely chopped red onion
2 tablespoons chopped fresh dill, or 1 teaspoon dried
1 egg, lightly beaten
1 tablespoon mayonnaise
2 teaspoons horseradish
Olive oil


Mix all the ingredients except the oil in a medium-size bowl.
Form into 4 equal-size patties.
Oil a medium pan with the olive oil; heat over medium heat.
Cook the salmon cakes on both sides until golden brown.

Chili sauce may be used instead of horseradish.

Nutrition Information
Serving size: 2 patties
Serves 2

Calories: 280; Total fat: 11g; Sodium: 300mg; Total Carbohydrate: 16g; Dietary Fiber: 1g; Protein: 27g.

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Mocha Chia Pudding

Posted on May 01


1/4 cup cocoa
1/4 cup chia seeds
1 cup unsweetened chocolate almond milk
1/2 cup brewed coffee
1 tablespoon maple syrup (Stevia, Truvia, Monk Fruit)
Toppings: coconut flakes, berries, pecans


Add all the ingredients to a mason jar and screw lid on top. Shake vigorously until mixed. Place in the fridge overnight.
Serve with your favorite toppings.

(Please note, depending on your taste buds, you may need less cocoa and sweetener like the liquid Stevia)

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Coconut Date Energy Bites

Posted on April 28

5-ingredient energy bites with dates, coconut, coconut oil, protein powder and nuts. The perfect bite-sized snack with loads of nutrition.


12 pitted Medjool dates
½ cup unsweetened shredded coconut
½ cup chopped walnuts or almonds
1 ½ Tbsp. melted coconut oil
1 scoop of vanilla protein powder


Place all the ingredients in a food processor and pulse until the mixture becomes a paste.
Form 2-inch bites, place in an airtight container, and store in the refrigerator for up to 2 weeks.



Strawberry Goat Cheese Salad with Champagne Vinaigrette

Posted on April 21

Here are my tips for making a non-boring salad:

-Switch up the greens. Instead of plain old leaf lettuce, branch out with peppery arugula, baby spinach or shredded kale.

-Add fresh fruit! Berries work really well, but other ideas include orange segments, thinly sliced apple or peaches.

-Try a flavorful cheese like goat, feta or blue. A little goes a long way and I love the salty, creamy factor.

-Add nuts for crunch (bonus if you have time to toast!)

-Think outside the box with non-traditional items like avocado, olives, roasted red peppers, sun-dried tomatoes.

-Use a homemade dressing. More on this below!


1/4 cup champagne vinegar
1 medium orange, juiced
1 tsp honey
1 tsp Dijon mustard
1/2 cup extra virgin olive oil
salt & pepper to taste
5 oz of spring mix
8 oz strawberries, sliced
2 oz goat cheese crumbles
1/3 cup sliced almonds, toasted


-Make your dressing: add vinegar, orange juice, honey and dijon to a jar. Mix with a fork until combined. Add olive oil and shake well. Season with salt and pepper to taste.

-Add spring mix and strawberries to large salad bowl. Toss with dressing per preference (you won’t need it all). Top with goat cheese and sliced almonds just before serving.

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Frozen Yogurt Bark with Strawberries

Posted on April 20

All you need:
3 cups plain whole milk Greek yogurt (or non-dairy yogurt)
1/4 cup pure maple syrup (or Stevia or Monk Fruit)
1 1/2 teaspoons pure vanilla extract
1 cup sliced strawberries
1/3 cup dark chocolate chips
1/3 cup toasted sliced almonds

All you do:
1. Combine yogurt, maple syrup and vanilla in a large bowl.
2. Line a large rimmed baking sheet with a silicone baking mat or parchment paper. Spread the yogurt mixture onto the sheet in an even layer. Top with strawberries, chocolate chips and almonds. Freeze for at least 4 hours.
3. Once completely frozen solid, remove from the freezer and cut into squares. Store in the freezer in an airtight container.

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Take Out

Posted on April 16

Food Safety with Take Out

Once the food is in your home, you should remove it from the containers and throw those away. Replate onto your own dishes or store in your own containers. Also, if plastic silverware is provided and it's not individually wrapped, I would discard and use your own instead. And toss the condiment packages – ketchup, mustard, etc. – which may have been touched in the restaurant. Wash your hands thoroughly after this process.

How to Limit Calories with Take Out

Having tacos with chips and salsa? Skip the rice and beans.

Having moo goo gai pan? Ask for extra veggies instead of rice or noodles.

Having pasta primavera? Ask for half the noodles and extra vegetables.
Having Pizza? Ask for cauliflower crust or extra thin on the crust and skip the greasy meats.

Having a burger and fries? Skip the bun or sub a salad for the fries.

Having sushi? Focus on edamame or sashimi as your appetizer, ask for light rice on a roll and skip anything fried.

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Pepita-Crusted Tuna Cakes

Posted on April 14


Pepita Crust:

⅓ cup pepitas
Pinch coarse salt

Tuna Cakes:

2 (4 oz.) cans albacore tuna
2 large eggs
½ cup Panko breadcrumbs (gluten free if needed)
¼ cup flat leaf Italian parsley, chopped
Zest and juice of ½ medium lemon
1 Tbsp. Dijon mustard
1 ½ tsp. dried oregano leaves
½ tsp. coarse salt
¼ tsp. ground black pepper
¼ tsp. crushed red pepper flakes
2 Tbsp. olive oil


-Place pepitas in the bowl of a small food processor and process until crumbly. Transfer to a shallow dish and mix with a pinch of coarse salt.
-Place tuna cake ingredients, except olive oil, into a large bowl and mash with the back of a fork or a potato masher until it forms a chunky paste. Form mixture into 6 small equal-sized patties. Place cakes into the dish with the crushed pepitas and coat all sides.
-Heat olive oil in a large cast iron or non-stick skillet to medium heat. Once hot, add cakes and cook about 3 minutes per side, until browned and crispy.
-Serve tuna cakes with a fresh spring mix salad.


*You can also bake the tuna cakes. Preheat the oven to 375, place cakes on a greased baking sheet and bake 10-15 minutes or until set.

Serving Size: 1 cake
Calories: 188
Sodium: 266 mg
Fat: 12 g
Carbohydrates: 5 g
Fiber: 1 g
Protein: 16 g

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