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Nutritional Considerations for Female Athletes

Vitamins and minerals are affected by increased physiologic demands and the stress of exercise. Female athletes may be at particular risk for certain deficiencies. Read more below.  Inadequate Energy Consumption Simply stated, many nutrient deficiencies occur as a...

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Immune Health 101

1. Adequate Protein Adequate protein is crucial for optimal antibody production and low protein intake has been associated with an increased risk of infection.  Amino acids have also been shown to improve intestinal barrier function which can enhance immune function....

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Food Tracking 101

Food Tracking 101  Does the idea of food tracking give you anxiety? Do you like the idea of having control over knowing what you put into your body? With so much information floating around and the wide variety of food tracking apps to choose from to, it can be be...

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5 Tips to Revamp Your Healthy Lifestyle

Has your normal daily routine changed in the past couple of months? There is no doubt that life as we know it looks a little different these days but our health and well-being is more important than ever right now. Read my top five tips to get back into a healthy routine and jump-start your goals.

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5 Tips for a Healthy Taco Tuesday

Here are my top 5 tips to indulge in a healthier fiesta. 1. Let's Taco 'Bout Balance. A balanced taco means it has complex carbs, good quality protein and healthy fats as well as some color to round it out! Use the graphic above for some ideas. Tacos can be a better...

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Ginger Water

Ginger Water

Ginger has many benefits ranging from promoting growth of healthy gut bacteria, lowering blood sugar, reducing the effects of toxins (especially heavy metals) on the body and overall immune support.  Ingredients 1-2 inches fresh ginger root, grated.   3-5 cups...

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Protein Bars Decoded

With so many options on the shelves it can be hard to choose a protein bar that isn't just a glorified candy bar filled with sugar and artificial ingredients. Scroll down to view my top picks. Read the ingredients first (despite what the marketing claims are)....

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PRE-biotics – The Unsung Hero

PRE-biotics – The Unsung Hero

"I have heard of probiotics, but what are pre-biotics?" Prebiotics are found in fiber rich foods such as fruits, vegetables, and whole grains and serve as food for probiotics. Probiotics are found in fermented foods such as; sauerkraut kimchi fermented soy products...

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Can you Eat Too Much Avocado?

Can you Eat Too Much Avocado?

The answer from a functional medicine dietitian Yesterday, it was mashed avocado slathered on gluten-free toast, a runny egg and a few dashes of Sriracha hot sauce. Today’s lunch? Cubed avocado on your spinach salad. So would guacamole with tonight’s tacos...

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Curious about Lectins?

Lectins is a hot topic today especially after Dr. Gundry's "Plant Paradox" and Kelly Clarkson's weight loss success. Here are a few resources below that may help you to determine if a lectin-free diet is right for you. What is the Plant Paradox Diet and could it work...

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10 Simple Tips for Successful & Sustainable Meal Prepping

10 Simple Tips for Successful & Sustainable Meal Prepping

Set aside a day and time as part of your weekly schedule to plan and prepare meals/ingredients.  For many people this is a Saturday or Sunday but can be any chunk of time that works best for YOU. Put it on your calendar and COMMIT! Additionally, I think it's important...

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Whole30 Week Two Recipes, Meal Prep, and Tips for Eating Out

Whole30 Week Two Recipes, Meal Prep, and Tips for Eating Out

Here are the recipes that I tried during the first week of Whole30. I think it’s important to get creative and make dishes full of flavor that you are looking forward to (especially since week one away from grains, sugars, etc. can be challenging)! Meal planning is key to setting yourself up for success. Breakfast […]

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Whole30 Week One Recipe and Meal Prep Tips

Whole30 Week One Recipe and Meal Prep Tips

Here are the recipes that I tried during the first week of Whole30. I think it's important to get creative and make dishes full of flavor that you are looking forward to (especially since week one away from grains, sugars, etc. can be challenging)! Meal planning is...

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January Whole30- Who’s In?

January Whole30- Who’s In?

First of all, you may be asking yourself, "what is Whole30?" The Whole30 a nutritional program designed s a short-term nutritional reset, designed to help you put an end to unhealthy cravings and habits, restore a healthy metabolism, heal your digestive tract, and...

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Pomegranates, the other forbidden fruit?

Pomegranates, the other forbidden fruit?

Pomegranates date back to the Greek goddess, Aphrodite, where she was said to have planted the first pomegranate tree. Because of their many seeds, pomegranates are often associated with fertility and abundance. Who knew? The juice of pomegranates also pack a...

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