Posted on May 12 by
in Blog

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 by
in Blog

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 by
in Blog
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 by
in Blog

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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