Make-Ahead Easy Meals Under 400-500 Calories low calorie low sodium make-ahead healthy Jun 16, 2024

Make-Ahead Meals

Make-Ahead, quick and easy meals that are 400-500 calories, high in fiber, and incorporate whole foods, lean proteins, and healthy fats. Additionally, I've included tips on how to enhance these meals for better health and a list of 10 of the healthiest frozen dinners available in that are under 500 mg of sodium.

 

 Soups

  1. Chicken and Vegetable Soup

  ...

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Heart Health Matters cholesterol heart heart heatlh Jun 13, 2024

 Top 10 Tips for Heart Health

Heart health is essential for overall well-being, and it involves a combination of proper diet, regular activity, stress management, and mindful living. Here are the top 10 tips for maintaining a healthy heart.

 

  1. Increase Fiber Intake

Types of Fiber:

- Soluble Fiber: Found in oats, beans, apples, and citrus fruits, it helps lower cholesterol by...

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"Active Bites" It All Adds Up! active excercise weight Jun 13, 2024

 

Active Bites: The Power of Small Activity Intervals

 

In the hustle and bustle of modern life, finding time for lengthy exercise sessions can be challenging. However, research shows that breaking up your physical activity into smaller intervals throughout the day can be just as beneficial as completing it all at once. These shorter sessions, sometimes referred to as "active bites,"...

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10 Delicious Nutritious Herbs & Recipes herbs Jun 12, 2024

 10 Tasty Herbs for Delicious Dishes and Culinary Cuisine Around the World

 

Herbs not only enhance the flavor of dishes but also offer various nutritional benefits. Here’s a list of 10 flavorful herbs, their nutritional value, and suggested ways to use them in recipes. Additionally, we’ll provide 2-3 healthy recipes incorporating these herbs, including Italian, Mexican,...

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Swap Out "Portion Distortion" for Flexitarian Eating flexitarian portion Jun 10, 2024

Portion Distortion: Ending Food Battles 

 (click the image below to download your printable pdf version)

 

In today's world, oversized portions have become the norm, contributing to the phenomenon of what I call "Portion Distortion." This can make it challenging to maintain a healthy diet and stay within calorie goals. However, adopting a flexitarian approach—primarily...

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Turn Your Smoothies into Smoothie Bowls Jun 10, 2024

 

Staying Chill & Healthy Over Summer  

Turn your smoothies into smoothie bowls for a fresh spin on nutritious meals or snacks. Try frozen yogurt and enjoy the texture of your favorite frozen dessert packed with beauty filled nutrition!

How to Turn Your Smoothie into a Smoothie Bowl and Stay Cool 

Turning your smoothie into a smoothie bowl is a fantastic way...

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Biotin: The Beauty Vitamin beauty biotin vitamin Jun 10, 2024

The Beauty of Biotin: Nourishing Mind, Body, and Spirit 

"Biotin is the diva's secret to lovely locks and radiant beauty, nourishing you from the inside out." 

What is Biotin? 

Biotin, also known as vitamin B7, is a vital nutrient that plays a crucial role in maintaining the health of our hair, skin, and nails. Often referred to as the "beauty vitamin,"...

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Your Metabolic Reset lean mass metabolism reset weight Jun 06, 2024

 The 30-Day Metabolic Reset

 

Understanding Metabolic Rate

The Metabolic Rate refers to the rate at which your body burns calories to maintain vital functions like breathing, circulation, and cell production. It can be divided into:

Basal Metabolic Rate (BMR): The number of calories your body needs at rest to maintain basic bodily functions.

Total Daily Energy Expenditure (TDEE): The...

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The ABCS of Storing Produce: From Apples to Zucchini chia fiber fresh fruit healthy muffin gluten free dairy free option healthy recipe prepare ahead storing tips vegetables Jun 03, 2024

The ABCs of Storing Produce: From Apples to Zucchini

 

Properly storing fruits and vegetables can make all the difference in keeping them fresh, tasty, and nutritious. From apples to zucchini, each produce item has unique storage needs. Understanding these can help you minimize waste, save money, and enjoy fresh produce for longer periods. Let's explore the best ways to store your fruits...

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Snack for Sleep that Make it or Break it muscle cramps restless legs sleep sleep snacks May 29, 2024

 10 Healthy Bedtime Snacks for Better Sleep and Digestion

 

  1. Greek Yogurt Parfait with Berries and Nuts:

   - Why: Greek yogurt provides calcium, potassium, and magnesium to support muscle function and relaxation. Berries add fiber and antioxidants, while nuts offer healthy fats and protein.

   - How: Combine a serving of Greek yogurt with a handful of berries...

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Your Sleeping Beauty: Tips for a Restful Sleep Amid the Toss and Turns of Life caffeine sleep sleep snacks May 25, 2024

         Your Sleeping Beauty: Tips for a Restful Night Amid the Toss and Turns of Life

“Sleep is the best medication.”
              -Karie Cassell

As we gracefully navigate our mid-life “awakening”, know that it doesn’t have to be a crisis.
Sleep can become more elusive than finding the perfect pair of...

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Understanding Pre-Diabetes & Diabetes: Lowering the Risks and Managing Blood Sugars May 24, 2024

Welcome to my Q&A series with a recent question submission.

 

Understanding Pre-Diabetes & Diabetes: Lowering Risk & Managing Blood Sugars

Pre-diabetes and diabetes are metabolic conditions characterized by elevated blood sugar levels. While pre-diabetes is a precursor to diabetes, both conditions require proactive management to prevent complications and improve overall...

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