Healthy & Delicious Snacks

Uncategorized Oct 09, 2019

It is 3 PM and you haven’t eaten for three hours.  You’re on your fourth cup of coffee and feel like you need a “pick-me-up” to finish out the workday, but don’t want to take on hundreds of calories or spoil your dinner.  Don’t run to the kitchen and grab a bag of chips or some other salty, crunchy snack food! 

Here are my top five quick and easy snack foods that are both healthy and filling:

  1. Banana/Celery and Peanut or Nut Butter: The classic after-school snack of a banana or celery with peanut or nut butter is the quintessential fast and easy snack that is satisfying and healthy.  In it, you get potassium, protein and healthy fats to get you through the rest of the day!
  2. Green Smoothies: Take any variety of raw greens (kale, spinach, chard, etc.) and blend them with sweet fruits, such as mixed berries, to even out the taste.  This snack is filling, with lots of fiber, while still low in calories.  You can make...
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Health Benefits of Berries

Uncategorized Oct 02, 2019

Berries are known as one of the best natural sources of antioxidants that help with everything from memory loss to heart health.

Before we dive into all the benefits of consuming berries, I want you know berries help produce proper thyroid hormone TSH. TSH is in every single cell in your body. 

Eating berries just a few times a week can help you mentally as you age.  According to research in Annals of Neurology, it has been proven that women over 70 who eat two servings of strawberries or one serving of blueberries a week experience less mental decline than those who don’t.  Compounds in berries have been shown to cross the blood-brain barrier and reach the part of the brain with learning and memory centers.

Blueberries go a step further in age prevention and help delay all eye related aging.   From disease prevention to helping with loss of vision, blueberries are the most effective berries for anti-aging.

Berries are also helpful in combating high...

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Truth Behind Artificial Sweeteners

Uncategorized Sep 25, 2019

You probably know the negative health effects of eating too much sugar, especially "added sugars" like in soda pop, candy, baked goods, and many commercially-available cereals, just to name a few.  Added sugar is hiding just about everywhere in the grocery store.

Yes, ingesting refined sugar spikes your blood sugar and insulin, and increases your risk for a whole host of issues.

 A while ago, one of the food industry’s responses to the demand for lower-calorie foods that still taste great, was artificial sweeteners.

The idea behind them is that you can still get the sweetness, without the calories; like when you have a “diet pop” versus a regular one. Theoretically, this was going to help people maintain a healthy body weight, and hopefully not increase anyone’s risk of heart disease, diabetes, or obesity.

But, it doesn’t always work out the way we think it will...


Types of artificial sweeteners

Sugar substitutes fall into several...

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What is the Glycemic Index vs Glycemic Load

Uncategorized Sep 18, 2019

Glycemic this and glycemic that. Does it matter?

You'll notice that they both begin with "glycemic." That's one tip that they have to do with sugars and carbs. Not only how much sugar is in foods, but more importantly, how it affects your blood sugar levels.

In general, diets that are high on the glycemic index (GI) and high in glycemic load (GL), tend to increase the risk of diabetes and heart disease.

FUN FACT: Starches like those in potatoes and grains are digested into sugar; this is because starch is just a bunch of sugars linked together. Digestive enzymes break those bonds so that the sugars become free. Then those sugars affect your body the same way that eating sugary foods do.


Glycemic Index (“how fast”)

The most common of the two terms is “glycemic index” (GI).

As the name suggests, it "indexes" (or compares) the effect that different foods have on your blood sugar level. Then each food is given a score from 0 (no effect on blood sugar) to...

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How Much Sugar is Too Much?

Uncategorized Sep 11, 2019

It’s official! Organizations and governments are (finally) declaring a maximum amount of daily sugar intake.

While this is a step forward, there are still a few problems. One - they don’t all agree with each other. And, two, I don’t necessarily agree with them either.

We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health.

The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about every processed food there is. And this “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it.

So let’s talk about how much sugar is “too much.”


Added sugar vs. naturally occurring sugar. What do some of the officials say?

Before we talk...

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How Do I Keep My Blood Sugar Stable?

Uncategorized Sep 04, 2019

Oh, the words "blood sugar."

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles.

The thing is, it can fluctuate. A lot.

This fluctuation is the natural balance between things that increase it; and things that decrease it. When you eat food with sugars or starches ("carbs"), then your digestive system absorbs sugar into your blood. When carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get it out of your bloodstream and into your muscle cells and other tissues for energy


Why keep my blood sugar stable?

Your body wants your blood sugar to be at an optimal level. It should be high enough, so you're not light-headed, fatigued, and irritable. It should be low enough that your body isn't...

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What Should I Consider a Low Inflammatory Diet?

Uncategorized Aug 28, 2019

When clients walk into my office, most of them feel like they have done well at cleaning up their diet and for the most part they have removed processed sugar and foods that cause a majority of inflammation in the body, however, for some reason they are still struggling with the aches, pains, fatigue and even added weight.

The reason for this, is they are still eating a high inflammatory diet, that lacks essential nutrients to reduce inflammatory markers in the body.

I want to share a few tips and my top recommendation on foods that help reduce and improve inflammation in the body.

While inflammation is a natural sign that your body’s immune system is aware and ready to fight off infection, it has become clear over the years that inflammation can have devastating effects on the body when it is unnecessary.  It is important to do everything you can to avoid chronic inflammation in this blog, I will show you how you can do that with something as simple as your food choices....

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Stress Causing Havoc In the Body

Uncategorized Aug 28, 2019

Hope your day got off to a smooth start – especially because I want to talk to you about STRESS. We’re heading into a busy time of year with new schedules, etc. and I know a lot of you are feeling some pressure …

… and I also know a lot of you think you should just toughen up and “push through it”.

Spoiler alert: You can’t do it. That’s because stress isn’t all “in your mind.” It’s also in your body.

Your stress response system is a primal reaction... it’s hardwired into your system to keep you safe and alive.

In this blog I am going to outline some important things you need to know about stress and how it affects you – info that also will help you:

  1. Use stress to your best advantage and
  2. Learn how to conquer it so it doesn’t run (and ruin) your life.

Stress can actually be a GOOD thing.

When your ancestors were under threat – whether it was fighting off a predator or dealing with...

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What Food Labels Do I Avoid Part 2

Uncategorized Aug 21, 2019

I received such a response regarding my recent list of ingredients to avoid on food labels that I've decided to take a closer look at a few more ingredients you might want to consider adding to your "avoid" list.

Having thyroid imbalances such as Hashimotos Thyroiditis, and/or Hypothyroidism avoiding these foods is critical to restoring balance in the body. These foods take it that one step further and allow you to truly remove brain fog, chronic fatigue and lose the resistant weight, while also allowing you to reclaim your body.

Most people aren’t willing to give up certain foods and change their lifestyle.  It’s easier to take the pill or the medicine, however, I know you are different. I know you want to take that next step and remove the foods that are wreaking havoc on the body to regaining proper balance in your endocrine system and hormonal balance.

Read Part 1, here.

Here are five more ingredients on food labels to be wary of:

  1. Enriched Wheat: You should...
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What Food Labels Do I Avoid? Part 1

Uncategorized Aug 14, 2019

“I don’t know what I am look for or where to start…” Have you said this phrase before?  

Most people have a general understanding of nutrition labels and nutrition facts, but don’t understand where to start or which ingredients are the most important to stay away from.

We are continually told, to for “fewer ingredients” or “things you can pronounce”; but what does that really mean?

Most people when reading nutrition labels, look first at the calories and then (maybe) look at the ingredient list. If the calories sound low or within reason they usually put the item in the cart and move along.

However, the first place I recommend starting is actually the serving size, than calories than ingredient list.

Here is why.

Starting with the serving sizes allows you to see if you can and will abide by the correct serving size; usually this is a much smaller amount than you think or what would normally be consumed.

Moving to calories,...

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