Thursday, December 29, 2011

Nutritious Gossip: Mind/Body Exercise

Did you know, that mind body exercise like yoga, can decrease cortisol hormones in your body. These hormones are associated with stress and when they are lowered, it can lower blood pressure.

So lets grab our yoga mats and head to class, its time to wash away a stressful day!



Monday, November 28, 2011

Nutritious Gossip . . .legumes

Did You Know?
Legumes can be a good substitute for meat due to the amount of protein it contains. Most legumes contain lower amounts of fat and cholesterol than meat.

Legumes include:
  • Beans
  • Lentils
  • Nuts
  • Peas
Legume Ideas:

*Use beans and lentils to make delicious soups and chili's. 
*Nuts make the perfect snack between meals everyday.
*Peas are always a healthy side dish for lunch or dinner.

Try trading out the turkey sandwich or chicken dinner routine, and spice up your life with a variety of legumes. Your body will appreciate it in many ways!



Legume Sites:

Miracle Veggie: Edamame Nutrition

Eda-WHAT?! . .
. .  a japanese word for soybeans that are not fully matured, picked then boiled in their pod.

I am bringing up edamame not only because of its amazing taste, but it's amazing health benefits. I would  consider edamame my food addiction. Lucky me, it's a healthy addiction, and quite affordable! Coming across a vegetable with a healthy source of protein, vitamins and minerals, and a great taste was a glorious discovery. Here are three healthy reasons why I think you should fit edamame on your grocery list.

Monday, October 31, 2011

Maintaining firm skin during weight loss

During weight loss, skin needs love and attention just like the rest our body. Many factors can affect how well your skin will react to changes. If you have been neglecting your skin, there is no need to worry. I have a few simple ways to get your skin right on track with your firming figure.

Monday, September 26, 2011

Nutritious Gossip

That Partially Hydrogenated Oil is a food manufacturers way of making unsaturated fat a solid form, similar to butter. This is an inexpensive way for manufacturers to extend shelf life and add flavor to the food. The problem is that these oils, when hydrogenated, turn into a dangerous trans fat. It increases cholesterol levels and your body has a hard time digesting it.

Here is another good reason to always check your nutrition fact labels. If you see Hydrogenated oils on the ingredient list of the nutrition fact label, I recommend just putting it back!



Taking Care of Your Ticker, Part II

Along with a healthy diet, exercise is essential in maintaining positive cardiovascular health. When exercise is incorporated into a healthy lifestyle it can strengthen your heart, improve its function in our body, and assist in reversing damage that has been done.

Most people are aware of the benefits exercise has on the heart. The question is: What type of exercise is best for my heart? Here is a workout guide for maximum improvement of your heart.

Tuesday, August 16, 2011

Taking Care of Your Ticker, Part I

Each heart beat is a signal for our bodies to keep going. For our heart to continue working for us, we need to take care of it. One of the easiest ways to start caring for your cardiovascular health is by eating heart-healthy foods. Here are a few foods to incorporate into your diet everyday.

Saturday, July 30, 2011

Did You Know?

That ground flaxseed is more beneficial to your health than whole flaxseed. Whole flaxseed may pass through your body without digesting. This doesn't allow it to distribute all the benefits it carries. It's an easy way to get important nutrients like fiber, protein, iron, and Omega 3's. I enjoy adding a couple tablespoons of ground flaxseed to my fruit smoothie in the morning!

Tuesday, July 12, 2011

Fun Ways to Ease Stress and Improve Your Health

We live in a fast paced world. We are bombarded with emails, text messages, twitter feeds, and busy schedules. All these factors add up to a stressful day, but stress does not have to control your life. Here are some fun and healthy ways to help reduce your daily stress.

Sunday, July 3, 2011

Did You Know?

Regular exercise helps build bone tissue which increases bone density. Women are at a high risk of osteoporosis, so exercise is very important. Start and maintain a regular workout routine involving strength and resistance training to keep your bones strong.

Thursday, June 16, 2011

Monday, June 13, 2011

Benefits of Eggs in Six Ways

Eggs are a powerful food item to always have on the household menu. The list of benefits they have are astounding. Along with the protein in eggs there are many other beneficial nutrients. Eggs can improve your health, appearance and even keep a little change in your pocket.

1. Hair, Skin, and Nails 
Eggs are a delicious meal and a surprising beauty kit all in one package. They contain a great source of Vitamin D, and the mineral sulphur. The two nutrients together improve the health of your hair, skin, and nails from the inside-out.

2. Affordable 
Eggs are a great choice to get the most for your money. They are around $2.00 for a dozen. You only need two to three eggs per serving so they are sure to last you a few meals.

3. Easy to cook
If you have a busy schedule, eggs are simple to fit into a crazy week. You can cook any style of eggs in less than 15 min. Before your week begins, boil a batch of eggs then store them in the refrigerator for easy access throughout the week. You can also add them to some of your dishes. For example, add one sunny side up over a chicken breast, seasoned with a hint of thyme.

4. Weight Loss
The healthy fat and protein found in eggs will make your body feel full. That's great considering a large egg contains only 70 calories—four percent of what the body needs a day. The fact that eggs make you feel full and are low in calories, make them the perfect diet food.

5. Power Source
Lean protein is important for active individuals. One large egg is 10% of the daily recommended amount of protein. They are beneficial in aiding muscle growth and muscle recovery after a workout. Also, eggs are easily absorbed by the body which makes this an ideal power food for an active day.

6. Fight cancer
A recent study (see related sources below) shows that women can benefit from eating eggs. Choline, a nutrient only found in a few foods including eggs, may prevent breast cancer. So eat up ladies!

Eggs are my favorite meal or snack to go for. The benefits are endless, and they taste great. Remember when planning your meals to always choose food that is filling and beneficial to your health. Ask yourself: What is this actually doing for my body? Can't think of anything? Pick again.

Related Sources:

Tuesday, May 31, 2011


You can burn hundreds of calories by doing house work! Turn up the music and boogie while you clean to burn even more!

For more information and fun ways to burn calories:

**look for my DID YOU KNOW? section each month. I will fill you in a couple times a month with quick and fun nutrition facts to help improve your health.

Friday, May 13, 2011


What keeps fat-free milk healthy?

Palmitate is an electrolyte and vitamin that is added to low-fat and non-fat milk. It is used to replace nutrients that are lost when removing the fat from the milk.

For more information:

**look for my DID YOU KNOW? section each month. I will fill you in a couple times a month with quick and fun nutrition facts to help improve your health.

Tuesday, May 10, 2011

Sodium's effect on your body

Sodium can be found in almost everything we eat, and it is important to know how it effects our body. The concern, is that the vast majority of Americans are exceeding the recommended amount of sodium. Large amounts of sodium can do serious damage, like causing your body to retain water, high blood pressure, and eventually leading to more serious conditions. There are simple ways to avoid extra sodium in your diet. Learning what they are, is the first step to preventing these conditions.

Benefits of sodium
There is not many benefits of sodium, but it is an important necessity for our body. It is an ingredient that we should have in our diet in moderation. The benefit of sodium, is that it maintains water levels in our cells, and helps our nerves and muscles function properly.

Immediate effects 
Most of the effects from sodium are not noticeable. Sometimes though, if large amounts of sodium is consumed, our body will begin to retain water. When the body retains water, it may result in body parts swelling(usually your hands and feet).

Long term effects
Consuming excessive amounts of sodium as we age may eventually lead to  high blood pressure. This is also known as hypertension, which can lead to very serious conditions.  Some of these conditions are heart disease, kidney failure, and even strokes. Hypertension can also affect organs like your brain and your eyes. Due to the negative effects sodium has on calcium absorption, women are at risk of osteoporosis. Studies show that following low sodium guidelines can drastically cut chances of strokes, heart disease, heart attacks, and even death.

Ways to avoid high sodium
 When trying to avoid high amounts of sodium we need to be careful with packaged and canned items. They are packed with sodium, due to its preservative needs. Also, processed foods like enriched cheeses and breads are foods to watch out for. It is very important to check labels and facts on every item you pick up.  Shopping in the produce section and cooking at home, are a couple of recommended ways to avoid unwanted sodium.

Eating natural foods gives us the right amount of sodium without adding anything to it. Avoiding processed and packaged foods as much as we can, will help us avoid harmful side effects. Try tracking your sodium intake for a day. If you stay within 1500 and 2400 mg of sodium you are doing great! Just for good luck, toss that salt shaker over your shoulder, and leave it there!

Related Sources

Benefits & Long term effects:

Other Links:

Sunday, May 1, 2011

Grande Black Coffee Please!


Many research studies have been done to prove whether coffee is good or bad for us. Like other food and drinks, it has been said that in moderation, it is very healthy. Coffee has many benefits for our body, so I think we should definitely say yes to that morning cup-a-joe! You can fight headaches, speed up your metabolism, and most importantly coffee even fights some diseases and cancers. There of course is a few harmful side affects to look out for, but they are easily avoidable.

The big "con" of coffee
Over-consumption of coffee can lead to most of the negative affects. If you drink excessive amounts of coffee without water, it can cause dehydration. Every time you have coffee, pour yourself a glass of water to go with it. Your sleep can also be disrupted by coffee, if consumed to late in the evening. Try having your last cup of coffee early in the afternoon, and you should have no problems sleeping at night.

Fight headache pains
If you are one of the many people suffering from headaches and migraines, try coffee to help with the pain. Enough coffee from a 16 oz cup is enough to stimulate brain cell activity and constrict the blood vessels, which relieves the headache pressure.  Savor it each morning, or simply have a cup whenever you feel an oncoming headache.

Metabolism boost!
Keeping our weight in check is a necessity for everyone. Drinking coffee is one of many items  that can help speed up your metabolism. Coffee in addition to a healthy active lifestyle can help you burn a few extra calories. Feel empowered knowing that your metabolism is working for you, just by enjoying your coffee.

*Check out some other metabolism boosters listed in the source below!

Fight Disease and Cancer! 
Coffee is packed with antioxidants, and can help us avoid health issues like heart disease and colon cancer. Having two to three cups of coffee a day can bring you close to 1,300 milligrams of antioxidants. Exceeding that can have adverse affects, so moderation is very important. Avoid dressing your coffee up with all of the sugar and creamers. This is only taking away from the benefits and may be causing you more harm. I recommend opting for the all-natural black coffee. It may take a while to get used too, but it's worth it when it gives your body the nutrients it needs.

If you would like to learn more about coffee, please check out the sites below.  You will soon be on your way to becoming a coffee connoisseur!

Related Sources:
Pros and Cons:

Headache Information:

Metabolism Slide show:

Fight Disease:

Other Source:

Thursday, April 28, 2011

Did You Know?

Did you know that lack of sleep can cause weight gain and other health problems. Getting good quality sleep each night allows your body to burn 60-65% of its calories, and keeps you from reaching for unhealthy snacks throughout the day.

Check out How? and Why?

**look for my DID YOU KNOW? section each month. I will fill you in a couple times a month with quick and fun nutrition facts to help improve your health.

Monday, April 18, 2011

Skinny Energy
Caffeine is a large part of how most of us make it through each day. With our schedules being so busy, it is easy to put on a few unwelcome pounds. The wrong caffeine choices may be the one factor affecting your weight negatively. Following nutrition fact guidelines can help us avoid drinking to many calories. Making smart decisions about the energy we feed our bodies is an essential step to a slim figure.

Nutrition Facts:
An important practice for everyone is to compare food nutrition fact labels. Lets say you have green tea with 1 gram of sugar compared to an energy drink with 15 grams of sugar for half the can. After comparing the labels the smartest choice would be the tea. If you skip that quick glance at the facts you may skip the healthier option. When reviewing the nutrition fact labels, important areas to look at and compare is . . .

1. Serving Size (How many ounces per serving?)(compare serving size with the following)
2. Calories
3. Sugar
4. Carbohydrate
5. Ingredient list (less ingredients the better!)

Portion Size:
Overdoing caffiene drinks that are full of sugar and calories is enough to simply explain the extra pounds.  When people drink fluids full of sugar they tend to get a short burst of energy and then crash. This leads to us reaching for another sugary beverage. Soon we have doubled and sometimes tripled the drinks which means we did the same with the calories, sugar, and carbohydrates. If you absolutely cannot give up soda or energy drinks try this option. . .

*Allow yourself six to eight ounces of your favorite drink, with a small handful of almonds. This is allowing you some sugar with an all natural snack, jam packed with energy to keep you from crashing.

"Diet" doesn't always mean "Diet":
Be careful, some diet drinks have been know to actually make you gain weight. It may cause you to reach for more drinks than necessary, or even cause you to feel more hungry than you actually are. Instead of looking for labels that say "diet". Look for labels that say "all natural". Your body will respond to the natural foods better and it will quench your bodies real cravings leaving you satisfied; not hungry!

For more information on diet soda research:

The Skinniest:
Above all recommendations, replace your usual caffeine beverage with black coffee (meaning don't add anything to it), plain green tea, or plain black tea. With these options you can avoid excess calories and carbohydrates that lead to extra weight. If you have trouble drinking these forms of caffeine, use the above tips to help find the healthiest match.

Also if you have a craving for other forms of caffeine like energy drinks, read this article below. It is very informative and will compare some of the nutrition fact labels from some of your favorite drinks. It will give you a break down of what to look for on the nutrition labels. Also, this will allow you to learn about how they affect your body. Your favorite drink may be on the bad list so please take a look!

Sunday, March 13, 2011


. . .That cabbage has more beneficial nutrients than lettuce and they have a very similar taste. Toss a handful of cabbage in tacos, soups, or mix in with your salad for quick nutritious meals.

Cabbage benefits vs. Lettuce benefits!!

Sunday, February 27, 2011

Three Places to Make Changes


Forty hours a week we sit at work. One to two hours of television per weeknight. Think about the hours we spend sitting in the car and lounging for no particular reason. After that, do you want to get up and move?

In the car-  We are limited to very little movement when we are in our vehicles. Take this time to meditate and focus on your breathing for stress relief. Also posture for your core strength is an important area to really think about. For information on how to work on your posture while you are driving take a look at this.

At your desk- We spend a third of our day, five days a week stuck at work. Standing up every so often to stretch can amp your energy. This can even work out kinks in your body that build up throughout the day. If you need some ideas for stretches or exercises to do, check out this link. Use your break times to walk around the building and use the stairs so you can burn calories. The weight will soon be melting off and you will have energy to finish each day strong.

In front of the television- The best answer is get away from television and do something active. If you absolutely cannot miss your nightly episodes, then get up and move while you watch. During commercials do combinations of floor exercises or stretching. When your show begins, try walking and jogging in place. Do that for one whole episode a few days a week and notice the change in your body. Here is a great link for different types of exercises that can be done at home.

Tuesday, January 25, 2011

Did You know?


Celery has negative calories!? It has such a low amount of energy that your body works harder to digest it. You burn as much or more calories than what is actually in the celery. By eating celery you gain many nutrients without the calories!

For more detail on celery and other food like it:

**look for my DID YOU KNOW? section each month. I plan to fill you in a couple times a month with quick and fun nutrition facts to help improve your health.