January 24, 2020

Goji berries have become a common sight on supermarket shelves, and for a good reason.  They contain a lot of vitamin C.  Native to Tibet and Inner Mongolia, these orange-red tangy berries have been used by Chinese herbalists for centuries to treat visual ailments, poor circulation, and to help boost the immune system.  Scientific

research has yet to support such claims, but there's no denying that goji berries are rich in plant-based antioxidants and compounds.  Look for goji berries dried whole, and in powders and drinks.

December 30, 2019

New Year’s resolutions are a longstanding tradition around the world, dating back to ancient Babylonian and Roman customs. In modern times, New Year’s resolutions have become popular in western culture, typically revolving around self-improvement goals, such as better eating, exercising more, and spending less. Unfortunately, the tradition is typically unsuccessful. 

Here are 10 tips to achieve your New Year’s resolutions in 2020:

  1. Start small.

    Taking on a large goal is tempting, but it’s also the most sure-fired way to fail. If the goal is too much of a stretch, it can fuel a downward cycle: lack of achievement, decreased motivation, and self-criticism. By starting small, you increase the likelihood of ta

    king the vital action steps, and each “win” helps build your belief that you can achieve your goals. This creates an upward spiral of confidence, motivation, optimism, and competence: all key ingredients of self-efficacy and success....

December 11, 2019

Just because it's the holiday season doesn't mean that winter's little ills will take a break!  Here are a few tips to avoid them and have a healthy holiday with your friends and family.

Avoid Overeating

Let's face it, food is a major theme of the holidays.  Between Thanksgiving, Christmas and New Years, food excesses can lead to digestive troubles including indigestion and acid reflux.  The best way to prevent these digestive issues it to moderate your food intake, and the best way to do that is, to know when you've had enough.  Try to eat slowly, as the brain takes about 20 minutes to let you know you're full.  Also, go easy on the appetizers, meats, desserts, cream sauces, etc. to leave room for healthier choices.  Fill half you plate with veggies and drink plenty of water, which will help with digestion.  Finally, don't force yourself to eat everything, but choose what you enjoy most.

Stay Active

Don't neglect your physi...

January 16, 2019

With the countless variations of chips available in stores these days, it may be hard to resist the temptation to grab a bag during your grocery run. A pringle or potato chip can't be too bad for you, right? What's deceiving is the additives, preservatives, and unhealthy oils and flavoring used to make these chips as tasty (and addictive) as they are. Ditch the chips and try a much healthier alternative to satisfy your craving for crunch.

Carrot Chips 


  • 2 large carrots (at least 1 inch in diameter), peeled

  • 1 1/2 teaspoons olive oil

  • 1/4 plus 1/8 teaspoon kosher salt

  • Freshly ground black pepper

  • Ranch dressing, for dipping (optional


  • Heat the oven to 350°F and arrange the racks to divide the oven into thirds.

  • Holding the stem end, shave the carrots lengthwise into thin strips using a Y-shaped vegetable peeler. Place the carrot strips in a medium bowl, add the oil, salt, and pepper to taste and...

January 16, 2019

Looking for quick and easy meal prep inspiration? It's important to feed our bodies nutrients regardless of how busy our schedule is - planning ahead and creating grab & go meals is a perfect way to help us achieve this! Skip the Culver's drive thru and check out these mason jar meal prep ideas instead. Easy and tasty!

Mexican Vegan Burrito Bowl Mason Jar Salad - Chipotle Style!

Serves: 4 servings


  • 2 cups cooked brown rice (or you can use white)

  • 1 can (14 oz) black beans

  • 1 onion, sliced

  • 2 green peppers

  • 1 can corn

  • 2 avocados

  • ½ lime

  • 1 jar (8 oz) salsa

  • 2 cups lettuce (optional)

  • 1 tbsp oil


  • Heat the oil in a non-stick frying pan over medium-high heat.

  • Add the onion and green pepper slices and cook, stirring every minute, for 5 minutes.

  • Remove the onion and pepper slices from the frying pan and let them cool completely before adding to the mason jars.

  • Mash th...

January 16, 2019

Whether you're rushing to work or running around trying to get all the kids to school on time, we all know how crazy mornings can be. With the help of a little planning and preparation, our busy week may run a little smoother. Check out these recipes for mason jar oatmeal - lots of options, easy to make, and packed with nutrients!

Quick options for on breakfast on the go - just add milk or water in the morning and microwave! 

You can use all freeze dried fruit (no sugar added). It’s crunchy and sweet.

Freeze-dried fruit maintains all of it’s vital nutrients and vibrant flavor, making it a convenient shelf-stable healthy option.

(no refrigeration needed)

■  Apples & Cinnamon

(1/4 cup freeze Dried Apples, 1/4 tsp Cinnamon, pinch of granulated stevia, or granulated sweetener of choice)

■ Raspberries & Dark Chocolate or Cacao Nibs

(1/4 cup freeze dried Raspberries & 2 Tbsp dark chocolate chips or nibs)

■ Monkey Mix

(1/4 cup freez...

January 9, 2019

Why is sleep SO important?

During sleep, our body’s perform vital tasks to keep our

brain and body healthy. While we are resting, our  body is working to repair muscles, organs, and other cells, as well as fight illnesses and detox.. Sleep, specifically REM, helps the brain clear out information you don’t need and remember facts and tasks better, too. Sleep also plays a huge role in hormone regulation, meaning that lack of sleep can disrupt hormone levels and attribute to different health conditions.

There are many benefits to healthy sleep habits, such as improving concentration and productivity, improving immune function and mood, and maximizing athletic performance. So, what are the effects of sleep deprivation? Well, to name a few - higher risks of developing chronic illnesses, like hypertension and depression, poor moods, difficulty concentrating, and even increased appetite and hunger which can lead to obesity. Basically, sleep is...

November 15, 2018

We all of those days where we find ourselves struggling with our goals.  Just because you don't have a large number of calories left for the day doesn't mean you have to suffer!  Here is a list of 5 foods that are surprisingly low in calories.

1. Spaghetti Squash

If you love pasta this is a great option that is low in calories.  One cup of cooked spaghetti (made from white enriched noodles) contains about 220 calories and 42 grams of carbohydrates.  One cup of cooked spaghetti squash contains only 42 calories and 10 grams of carbohydrates.  You can add olive oil and mozzarella cheese to it or your favorite tomato sauce.

2. Watermelon

Watermelon is surprisingly low in calories due to its water content.  One serving of 280 grams is only 85 calories and contains 314mg of potassium.  This is a great fruit if you looking to hydrate/replenish electrolytes.

3. Cucumber with Lite Cream Cheese

Cucumbers are awesome because you can use them...

November 10, 2018

As you're organizing your Thanksgiving menu, and gathering your recipes we wanted to offer some advice on how to "survive" the holiday that is centered around food.  And really when you think about it, this one day somehow turns into a the start of a five-week free-for-all until it's time for the New Year resolutions.  With that being said, here are some tips to help keep you on track during this holiday.

1. No such thing as "saving room"

Please don't skip eating all day before the big meal; that plan to "save room" always backfires.  Imagine how hungry you'll be once the appetizers come out.  You'll be tempted to eat everything in sight.  The best advice is to start your Thanksgiving Day with a balanced breakfast.  Later, before guests arrive, have a healthy snack which will make it less likely to have cravings and overeat.

2. Off limits

We suggest avoiding anything that contains sugar, refined flours and trans fat.  All these a...

October 30, 2018

If you're over the age of 50 or your 50th birthday is fast approaching, you have probably noticed things have slowed down a little.  Sadly, a natural consequence of aging is the body being slower to respond to exercise, plus an increase in fatigue and muscle joint aches.  Here are a few things you can do to maximize your workouts and get the most out of every gym session.

Focus on Strength

We know that strength training is vital to any fitness routine, and that doesn't change after your 50th birthday.  Strength training will keep your muscles, memory, and heart strong.  Strength is training is a little different for men and women.  

As a man in your 50's you can put body part specific workouts behind you.  The latest research shows full body strength training sessions a few times a week are better for building muscle and losing fat for men over 50.  Aim for hitting the weight room three times a week and doing a few moves that to...

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