Category Archives: Nutrition

Charred Corn Salad

Uh huh, just threw this amazing dish together! Its delish! Add chicken for protein(I didn’t have mine thawed in time and was ravenous)

Frozen corn, charred on stove top
Diced cilantro
1 whole avocado
Feta cheese
Tossed in olive oil and mrs dash salt free fiesta limeImage


Turkey Poblano Burger

Turkey burgers- add salt free mrs dash SW chipotle seasoning, garlic powder, 2 whole eggs, handful of whole wheat oatmeal, diced 1 green onion and 1/2 poblano pepper. Mix in bowl then form your patties. I grilled mine on the stove top in olive oil but you can use your George Forman. Top with sauteed mushrooms.

Bell pepper and onion sautéed on stove top

Steamed asparagus


I bought my first bag of Quinoa today! I never really knew how to say it and just followed what every one else was saying but actually it should sound like this, ‘keen-wah’  Now that we have that cleared up, here is some info that I gathered from different sites about the benefits and origin of Quinoa

With all the buzz about quinoa these days, you may be asking, “why is quinoa good for you?” Quinoa is very high in protein and has every one of the nine essential amino acids. These nine essential amino acids are the ones that your body cannot synthesize in quantities sufficient to sustain good health, so they need to come from food sources. Qunioa is the only plant-based protein to contain all 9 essential amino acids. Many people think that quinoa is a type of grain, but it’s not. Quinoa is actually the seed of a plant related to spinach. This food staple is grown in the mountains of Ecuador and was once called “the gold of the Inca’s” because of how it increased stamina. At that time, the Incas didn’t know about quinoa’s nutritional facts or amino acids.


Stack Up the Quinoa Nutrients for Better Health

Amino acids are the chemicals that make up protein, which provides structure for every living thing from the largest animal to the smallest microbe. Proteins are needed by every cell in the body. They are needed for muscles, hair, nails, organs, repair, growth and the list goes on. Quinoa is a versatile super food because it delivers these nine essential amino acids all in one pseudograin. There is no disputing the nutritional facts of quinoa when you can get all of these amino acids from one product:

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine (cysteine)
  • Valine
  • Threonine
  • Tryptophan
  • Phenylalanine (tyrosine)

Here are 4 reasons quinoa can facilitate your weight loss efforts:

1. Vitamins

Quinoa seeds are rich in eight essential amino acids and vitamins such as magnesium and calcium. Quinoa is also high in iron and vitamin B 12. Both iron and vitamin B 12 are essential for energy production and weight loss. If you are deficient in B vitamins, it can slow down your weight loss because your body won’t be able to synthesize nutrients as efficiently.

2. Satisfying

Quinoa is high in dietary fiber and protein. The protein and fiber found in quinoa can make you feel fuller, which will make you less likely to binge on unhealthy foods. Quinoa contains approximately seven grams of protein per serving and six grams of dietary fiber. Quinoa is especially helpful for vegetarians trying to lose weight who have trouble finding foods that will fill them up. Dietary fiber binds to fat and cholesterol, which causes your body to absorb less fat and cholesterol. This is one way that quinoa can help you lose weight. The fiber found in quinoa also reduces the plaque build-up along your arterial walls, which reduces your risk of heart disease and stroke.

3. Low Glycemic Index

Quinoa is low on the glycemic index. The glycemic index indicates how carbohydrates affect your blood glucose. Because quinoa has a low glycemic index, it means that quinoa is safe for diabetics and it won’t spike your blood sugar. When your blood glucose is significantly elevated it crashes, causing you to crave more sugar or simple carbohydrates. When your blood sugar is unbalanced, staying on a diet and making healthy eating choices is difficult because you crave sweets and refined breads. Quinoa is 35 on the glycemic index, which is relatively low and similar to most vegetables.

4. Low Calorie

Quinoa is relatively low in calories. One serving of cooked quinoa contains approximately 172 calories. Even if you ate two or three servings of quinoa, you would get a much larger quantity of food for fewer calories than you would eating a plate of pasta, for example. You don’t have to worry about overeating with quinoa. For a low calorie quinoa meal you can combine quinoa with salad or add vegetables and beans.

Now you have seen four ways that quinoa can help you lose weight. You should also know that quinoa is as easy to prepare as rice. You can also substitute quinoa in dishes that call for pasta or rice. Many people enjoy quinoa in place of breakfast cereal too. You can find quinoa at most health food stores.

Down and dirty

If you had to choose between eating a rich piece of chocolate cake and having mind-blowing sex, which would you pick? If you’re finding it a tough call, here’s why: Food and sex are two of the strongest and most closely linked human desires. Eat these 11 foods regularly for a boost in the bedroom.

Share a dark chocolate dessert

Of course, the act of devouring something gooey and decadent is incredibly sensual. But there’s an even sweeter side to chocolate: According to research published in the Journal of the American Dietetic Association, a compound in dark chocolate called phenylethylamine releases the same endorphins triggered by sex and increases the feelings of attraction between two people. And indulging could pay off in bed: The Journal of Sexual Medicine reports that those who consume at least one cube of dark chocolate daily experience greater desire and better overall sexual function than those who don’t partake.


Add a carnal condiment

A spicy meal can spice up your romance. Sauces, sides, and dressings made from chili peppers (such as hot sauce or salsa) contain the chemical capsaicin, whose effects mirror the signs of arousal (sweating, tingles, rapid heart rate, and flushed cheeks). And, according to WH advisor Yvonne K. Fulbright, Ph. D., people tend to credit their date with evoking those spine-tingling feelings.


Munch on a banana

Got pre-date jitters? Eat a banana a few hours before your rendezvous. This yellow superfruit helps release serotonin (the happy chemical) into your bloodstream, lifting your mood and calming your nervous system. And they have a sexy side effect: “Bananas contain potassium, a mineral that increases muscle strength, an element crucial to orgasm,” says Lou Paget, author of The Great Lover Playbook.


Order sushi

Feast on salmon and mackerel—two fish high in omega-3 fatty acids that keep sex-hormone production humming along. And tuna is a good source of selenium (a mineral that beelines to your guy’s testicles to help increase his sperm count). And don’t forget the sides. “Ginger is a natural blood thinner, so it aids overall circulation, and edamame contains phytoestrogens, which help lubricate the vagina,” Paget says.


Hit happy hour

Sure, red wine makes you feel warm and fuzzy, but its powers go way beyond that. It increases estrogen levels, and it contains resveratrol, an antioxidant that improves circulation during sex. And if you’re single, alcohol makes you a better kisser: According to the Smell & Taste Treatment and Research Foundation in Chicago, single guys prefer smooches that taste like alcohol (any kind will). Just hold yourself to one glass—being drunk isn’t just unattractive; it’s a libido killer.


Make breakfast sexy

On the scale of sensual foods, oatmeal may rank at the bottom, but it has a hidden talent—whole grains increase testosterone, which boosts your sex drive. Drizzle on some honey (it contains a mineral called boron, which has a libido-enhancing effect) and chase it with a cup of OJ—one study found that people who eat foods high in vitamin C report better moods and have more sex.


Linger over cappuccino

Order that post-dinner cup of joe. Coffee drinkers have higher libidos and hit the sheets more often than those who don’t indulge, according to a study conducted by Southwestern University. And add real sugar. “Sugar releases serotonin, a neurotransmitter that provides a brief euphoric feeling,” says Abby Aronowitz, Ph. D., author of Your Final Diet.


Drink pomegranate juice

When scientists at the University of California, Los Angeles studied this ruby-red fruit, they found that pomegranates are rich in polyphenols, antioxidants that allow blood to flow through your veins—a key component of good sex, according to Paget.


Nibble on asparagus

It can make your pee smell funky (so not sexy), but this vegetable is bursting with folate, a B vitamin that increases blood levels of histamine, a neurotransmitter that helps you orgasm. “Asparagus also contains the plant chemical protodioscin, which has been shown to boost arousal and even help combat erectile dysfunction in some men,” says Lynn Edlen-Nezin, Ph. D., coauthor of Great Food, Great Sex.


Serve filet mignon

“Lean cuts of red meat are great sources of zinc, a mineral that curbs production of a hormone called prolactin, which at high levels can cause sexual dysfunction,” says Jennifer Berman, M. D., director of the Berman Women’s Wellness Center in Los Angeles. Choose deep red cuts with round or loin in the name. These types are the leanest.


Split a pizza

Cheese contains magnesium, a mineral your muscles need in order to contract (spasm) during orgasm, according to Edlen-Nezin. Add healthy toppings like mushrooms and broccoli—both of these vegetables contain vitamin A, which regulates progesterone, a steroid hormone that helps flip on your sex drive. And don’t be surprised if he feels a surge of desire too—studies show the scent of cheese (any type) increases blood circulation to his nether regions by 5 percent.







The Green Coffee Bean That Burns Fat Fast

So a client came in this morning and asked if I have heard of Green Coffee Beans… I had never heard of it so I was intrigued. I don’t usually back any sort of weight loss supplement and as the article says below, I also agree with weight loss being derived from eating healthy and exercise. I mean, I’m a personal trainer so of course that is what I think. However, if there is a product that is all natural with no side effects, that can help the process a long, I am game! I also believe that no matter what helps with the process, diet and exercise is key to keeping weight off and having healthy insides… Now, I haven’t tried this product and I am not here to recommend it until I try it. I just am hearing a lot about this after Dr. Oz backed it and of course I’m intrigued by the results. Also, you can’t buy this product anywhere but online because Dr Oz has created such a stir! haha…. I ordered mine and I will let you know the site once I get it in… They say to check the label and make sure it is PURE green coffee bean, no other ingredients… Anyway, read below for the research and watch the 2 videos at the end as well…

“Normally, I don’t recommend “weight-loss” supplements, especially weight-loss supplements that claim “easy” weight loss or “fast” weight loss. As a nutritionist, I strongly believe that the key to weight loss is a healthy diet and exercise, but there are some incredible superfoods that can deliver an added boost. One superfood in particular, the green coffee bean, is creating major media buzz, and the research has me truly amazed.

What has me and the scientific community so excited about green coffee bean extract is that people don’t have to do anything different when taking this food supplement. They don’t need to exercise, and they don’t need to diet; they just appear to lose pounds fast.

Let’s cut to the chase: The most recent study on green coffee bean published in the Diabetes, Metabolic Syndrome and Obesity journal followed a group of 16 adults who supplemented with green coffee bean for only 12 weeks. Over the course of the study, the subjects lost an average of 17 pounds each – this was 10.5% of their overall body weight and 16% of their overall body fat!  There were no side effects reported. This is very exciting information and one reason why I think that green coffee bean could be an effective weapon against the obesity epidemic in our country.

The key to this incredible weight loss is not attributed to the caffeine. The green coffee bean supplement has only around 20 mg of caffeine per serving, whereas your daily cup of coffee has over 100 mg, (and your “venti drip” has as much as 400 mg).  Green coffee bean is not a stimulant; it doesn’t make you jittery and nervous and raise your heart rate like roasted coffee or ephedra. In fact, the green coffee bean has actually shown in some studies to help lower blood pressure – while still boosting metabolism.

They key ingredient in the green coffee bean is a very important natural active compound called chlorogenic acid. Chlorogenic acid works by inhibiting the release of glucose in the body, while at the same time boosting the metabolism or the “burning” of fat in the liver. These two mechanisms work together to inhibit the absorption of fat and eliminate weight gain.

You may be wondering if you can get the same effects from the coffee you drink with breakfast in the morning – and the truth is that you can’t.  When you roast coffee beans, you remove the chlorogenic acid. Green coffee beans are unroasted, have little aroma and are extremely bitter – because they contain over 50% chlorogenic acid. Remember, as I’ve always said, when it comes to your health, “Bitter is better.”

Because the green coffee bean is so bitter, I recommend taking it in capsule form. I suggest finding 400 mg pure green coffee bean capsules online – make sure it they are pure and contain absolutely no fillers or binders! Take two capsules about 30 minutes before meals; I recommend taking them two or three times per day with a full glass of water for the best results. And remember that combining green coffee bean with a healthy diet and exercise can improve your results!”

By Lindsey Duncan, ND, CN

Dr. Oz part 1

Dr. Oz part 2

Fueling your body for better workout results

Eat Exercising on an empty stomach makes you more likely to lose  muscle, and without any extra gas in the tank, your exercise intensity and  overall calorie  burnwill take a hit. An hour or two before working out, snack on 100 to 200  calories of complex carbs and protein (like a cup of nonfat yogurt or a piece of  fruit and a cheese stick).
Drink Sipping green tea—hot or iced—helps your muscles recover  fasterafter a workout so you can get back into the gym more quickly.  According to a study in Nutrition Research, exercisers who drank green  tea extract, which contains therapeutic antioxidants, had less muscle damage  after workouts compared with those who drank only water.

Snack Red apples, berries, and grapes contain the antioxidant  quercetin, which can boost your endurance and oxygen capacity, making workouts  feel more doable, according to a study from the University of South Carolina’s  Arnold School of Public Health. Researchers believe quercetin also helps the  fatigue that can cause you to skip workouts.


Oh my!! Do you ever get a food craving? Well since we started this HARDbody challenge just 3 short days ago, I have been doing very well. Last night as I was sitting at the dinning room table with my daughter, I couldn’t help but think her grilled cheese sandwich looked delish! I mean, I wanted to devour this thing and I’m pretty sure I had saliva running down my mouth. I don’t even like grilled cheese!You will be pleased to know that I went straight to the fridge and grabbed an apple/cinnamon greek yogurt. It helped! I had no desire to eat that evil sandwich after my yogurt


Eat meals regularly

Have smart snacks

Master the art of distraction

Turn off the TV

Drink plenty of water

Don’t deprive yourself

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