Spinach, and it’s green leafy sidekicks (arugula, kale, chard), are some of the healthiest foods on earth.
Loaded with health benefits, this superfood is a superb source of bone-building vitamin K. It’s also a good source of vitamin A (in the form of carotenes), folate, calcium, and magnesium. In addition to the rich source of vitamins and minerals, the anti-inflammatory antioxidants in spinach work together to cool inflammation, support eye health, reduce cardiovascular disease, and prevent cancer.
Seasonal standouts, spaghetti squash, acorn squash and other winter squash, are rich in antioxidants such as vitamin A, vitamin C, beta-carotene, lutein, and zeaxanthin. These antioxidants are especially helpful for healthy vision and optimal eye health. They also support the immune system and reduce free radical damage.
It’s pumpkin season and there are many reasons to celebrate this delicious, nutrient-dense winter squash.
Rich in beta-carotene, vitamin C, antioxidants, fiber and potassium, pumpkin packs some powerful health benefits. These nutrients work together to support the health of your eyes, skin and immune system. Enjoy these delicious and nutritious recipes for quick Pumpkin Pie Pudding and oh-so-good Pumpkin Pie! These recipes are gluten-free, dairy-free, Paleo-friendly and vegetarian or vegan.
Instead of taking a torturous approach to eating, learn to nourish your body and you’ll discover that healthy eating can, and should, taste delicious.
Many people think they need to feel deprived in order to be healthy and lose weight. They resort to counting calories and even give up some of their favorite foods. The problem is, this creates an unhealthy relationship with food. When you restrict foods or live with guilt, saying things like “I really shouldn’t eat ice cream or pizza,” you create a lot of unnecessary stress that negatively impacts your health.
Whether eating at the airport, packing a road trip cooler or dining away from home, it can be challenging to find convenient foods that keep you energized and satisfied.
Although you’re not likely to find a perfect plate of grass-fed steak, baked sweet potato fries, GMO-free ketchup and a side of organic steamed kale, you can still make better choices away from home that are healthy and delicious. Eating more nutritious foods while traveling can help improve your energy, reduce stress and set you up for a restful night’s sleep — all challenges for a person living on-the-go. By following these simple changes in food selections you can boost fat burning and improve your health.
Making better choices away from home greatly benefits your health and body.
Whether dining out with friends, traveling for work or on the road for vacation, it can be challenging to find convenient food options that keep you energized and satisfied. Use these tips to stay healthy even when you eat out.
From apples to sweet potatoes, autumn’s beautiful bounty of fruits and veggies offer a variety of delicious flavors and tantalizing textures to enjoy this time of year.
Listed below are 15 Fall Foods To Include that help reduce inflammation, boost the immune system and prevent holiday weight gain. Look for whole food ingredients that are unprocessed and buy locally grown produce when available to increase flavor and nutrients.
Does your body need an oil change? One of the simplest swaps you can make to your daily diet is to learn which oils to choose and which ones to lose.
View the tips below to eliminate faux fats and befriend natural fats to increase energy, reduce body fat, balance hormones, stabilize blood sugar and improve overall health.
Whether your kid is starting kindergarten or you’re back in the office, these Back to School Tips and Meal Ideas can help your family stay healthy throughout the year.
Although it might be easier to let the kiddos eat at school, cafeteria meals usually lack vital nutrients that homemade whole food meals provide. Not only do kids benefit from foods packed from home, but having a brown bag yourself can help you resist office junk food temptations. With a little planning and preparation, you can juggle a hectic schedule without compromising your family’s health or packing on the pounds.
A weeknight wonder, chicken makes a healthy and tasty addition to many meals.
With 30 grams of protein per 3.5 ounces, this protein-rich food makes an easy lunch or a quick dinner. Chicken is a good source of tryptophan, niacin, selenium, vitamin B6, phosphorous and choline. Include dark meat for more B vitamins and select pasture-raised chickens for more omega-3s. Avoid anything fried or heavily processed, such as chicken nuggets or microwavable meals.
Versatile veggies, zucchini and yellow summer squash are tasty sautéed, broiled, grilled, stuffed, used as a pizza topping or even as a replacement for pasta noodles.
Add excitement to your veggie routine by trying these tasty squash recipes. They’re so delicious you’ll think there’s no way they could be healthy! But, these veggies are a good source of fiber, vitamins A, C and K, and potassium. Buy organic squash as they’re one of the Dirty Dozen high pesticide crops.
Learn how to cheat your diet with success!
Although it seems counterproductive to cheat on your health program, weekly indulges can improve insulin sensitivity (and accelerate fat loss), keep you sane, prevent you from feeling deprived and help you stick to the program. Taking a zero tolerance approach to cheating creates a lot of stress, which is a huge contributor to health issues. Ditch the rigid mentality and use these tips to nourish yourself without the guilt.
Swap out processed products for these whole food, nutrient-dense ingredients to satisfy your senses without saying “sayonara” to the dishes you love.
You don’t have to feel deprived to reap the benefits of good health. You can enjoy the “good stuff” without packing on the pounds. Think about it, what’s the best part of a sandwich? If you ate the bread by itself, it probably wouldn’t be very tasty. The delicious ingredients are the healthy ones such as freshly carved roast beef, creamy avocados, and caramelized onions. By swapping out processed products for whole foods, you can enjoy food even more and benefit your health.
Done properly, summer salads can be a great source of nutrients that keep you satisfied and energized without leaving you feeling overly full or fatigued.
Most salads are bland and boring with the same low-fat sugary dressings, and chewy lean protein tossed with lifeless lettuce. Spruce up your salads, while benefiting your body with the suggestions and recipes below.
No matter the season, these delicious milkshakes provide a healthier indulgence to satisfy your sweet tooth without breaking a sweat in the kitchen.
Naturally sweet and packed with nutrients, these shakes are free of fattening refined sugars, artificial sweeteners, manmade fats and common allergens (gluten, dairy, soy, and eggs) found in most processed desserts. The ingredients used are mostly raw and unrefined to preserve nutrients that support overall health. Try one of these easy-to-prepare options and you’ll be savoring each sip in no time!
Cherries are a nutrient-dense fruit and provide a healthier sweet-tooth-satisfying alternative to processed treats.
Cherries are relatively low in sugar and high in antioxidants, potassium, quercetin, melatonin, fiber, and vitamin C. The nutrients in cherries help fight cancer, cool inflammation, decrease post-workout pain, reduce the risk of gout, decrease body fat, support heart health, reduce type 2 diabetes, reduce jet lag, and promote restful sleep.
Jam-packed with nutrients, blueberries, strawberries, raspberries, blackberries, other berries, and cherries are the best options when it comes to sweet fruits as they’re relatively low in sugar and high in antioxidants.
In fact, berries are one of the body's greatest allies in the fight against inflammation, aging and illness. In addition to fiber and vitamin C, the antioxidants in berries support weight loss, blood sugar levels, brain function, heart health, eye health, skin health, digestion, detoxification, and the nervous system.
Famed for their delicious taste and creamy texture, most people don’t realize just how beneficial avocados can be for helping you achieve that summer beach body.
In fact, avocados are among the most nutrient-dense fruits, providing an excellent source of vitamin E, B vitamins, fiber, and potassium. Bananas are often praised for having a high potassium content, but one avocado actually contains three times more potassium than two bananas! For an excellent electrolyte replacement, enjoy an avocado sprinkled with sea salt.
Whether you’re a chocolate lover or looking for a healthier dessert alternative, these melt-in-your mouth, no-bake treats are sure to satisfy your senses without sabotaging your health or weight loss goals.
Unlike your typical desserts, these raw treats are rich in vitamins, minerals, antioxidants, enzymes, and fiber. Made from whole food ingredients, there’s absolutely no refined sugars, trans fats or chemical concoctions in these homemade goodies. In addition, the healthy fats from the nuts and shredded coconut help prevent overeating and stabilize blood sugar levels.
Salt has gotten a bad reputation, but the truth is that not all salt is harmful to your health.
Similar to every other area of nutrition, quality is crucial. The common table salt in most processed products, restaurant meals, and at-home salt shakers is poor quality and should be avoided as much as possible.
Wellness Coach, Functional Diagnostic Nutrition® Practitioner,