Make Super Bowl Menus Healthy

Super Bowl Sunday is one of my favorite Sundays of the year!  Looking for ideas on how to make your menu healthy? Follow some of my tips below so that your food spread will be one that pleases everyone and keeps your waistline happy too! Display the Colors of the Rainbow:  Set out big trays of fresh fruits and veggies and pair them with protein rich hummus or my Peanut Butter Honey Yogurt Dip.  These trays not only add a splash of color to your table, but they are the supreme “power snacks” combining high fiber complex carbs with protein and heart healthy fats.  The combo of fiber, protein and fat help you to feel more full on less calories. … Continue reading

Cooking Classes with the Town of Cary

I am very pleased to announce that I will be hosting three cooking classes this summer for the Town of Cary!  I will teach students how to make healthy and satisfying dishes with various fruits and veggies to help protect their skin from the sun and provide them with bountiful energy for the long days of summer.  Classes will be interactive and provide plenty of opportunity for hands on experience in cooking these fabulous recipes. Below are the classes that I am offering: Mediterranean Tex-Mex:  June 30, 2016 Tex-Mex can have a bold taste with the addition of farro to a classic Black Bean Salad. Get ready to broil mango as a twist to your typical summer dessert.  Learn how to prepare fruits, veggies and meats with spices to boost your energy during the long days of summer. Black Bean … Continue reading

Tips for Getting Healthy in 2016, Week 4

It is the last full week of January, and how are you measuring up to your New Year’s resolutions?  If you find yourself back in the thick of struggling with old habits that you are not proud of, then this blog post is for you.  This week, I want to highlight on some things that I want you to consider not only in January, but for all of 2016.   Focus on what you CAN eat, not what you cannot. When you turn the tables and really celebrate all the food choices still available to you, rather than focusing on those foods you cannot enjoy, your whole mindset makes a positive shift.   By beginning each day in a state of gratitude, you will start to see how endless nutrient-rich food possibilities actually are, and in time you will start to … Continue reading

Tips for Getting Healthy in 2016, Week 3

Can you believe the 3rd week of January is just about done?  How many of you are still keeping up with your New Year’s Resolutions?  Did you know that it takes about 21 days for a new habit to form?  And today is the 21st day of 2016….so how are you doing?  This week’s tips will give you some insight on how to make SMART goals and maintain the motivation to keep you working towards a healthier you for 2016. Set SMART Goals A very successful method that helps my clients achieve their goals, is using the SMART strategy.  A SMART goal is Specific, Measurable, Accountable, Realistic, and Time-bound.  Instead of stating “I will go to the gym 3 days a week”, I encourage my clients to really plan out their goal.  A revised SMART goal would be stated as … Continue reading

2015-2020 Dietary Guidelines for Americans

The 8th edition of the Dietary Guidelines for Americans are a welcome change! Instead of the previous editions focusing on individual food groups, the 2015-2020 Dietary Guidelines now focus on healthy eating patterns’ food and nutrient characteristics. When I work with clients, I repeatedly emphasize the importance of balanced meals with good combinations of complex carbs (whole grains, fruits and veggies), lean protein (fish, poultry, beans, lean cuts of pork and red meat) and heart healthy fats (olive oil, nuts, seeds, and avocados).  This daily combination can minimize risks for chronic diseases such as diabetes, obesity, high blood pressure and heart disease.  It is exciting to see that the Dietary Guidelines now emphasize this sort of balanced nutrition as well. … Continue reading

Tips for Getting Healthy in 2016, Week 1

 Happy 2016! At the beginning of every new year, many people make resolutions.  However, by the end of January, sadly many people are often frustrated and disappointed that their resolutions did not take hold.  Over the next couple of weeks, I am going to share with you some tips to help make 2016 be your year for nutritional health and wellness.  Each week, I hope that you try out the newest set of tips.  The key to any long-standing behavioral change, is to go slow and steady.  When you take on too much too soon, no matter how good the intentions may be, you almost always set yourself up for failure.  When I work with clients, we set weekly goals that are SMART and attainable.  It takes time and effort, but if the changes are consistent and small over time, … Continue reading