Hawaiian Acai Rainbow Bowl

This is a fantastic recipe that combines the antioxidant properties of acai puree with fresh fruit, crunchy granola, and a dash of sweet honey. This is a traditional breakfast or snack served in Hawaii, typically made from scratch with local ingredients. This was one of my favorite dishes that I tried in Hawaii, and I welcome you to try your own creation! This recipe can be modified however you would like, depending on your preferences.

Note: Using frozen fruit in the acai purée helps to achieve a thick consistency, but avoid adding ice as it can water down the flavors. For the topping, fresh fruit works best, but frozen and thawed can also work in a pinch.

Print this recipe, cut along the dotted line and add to your recipe box.

Tropical Breakfast Smoothie
Nutrients per serving (1 bowl):

Calories: 327
Total Fat: 9 g
Sat. Fat: 2 g
Carbs: 63 g
Fiber: 11 g
Sugars: 37 g
Protein: 4 g
Sodium: 106 mg
Cholesterol: 0 mg



Boost Your Metabolism!

Boost your Metabolism!One of the questions we are most often asked is how to boost metabolism. Metabolism is the primary way your body converts calories from the food that you eat into energy. Most people want to speed up their metabolism so they can burn more calories throughout the day. After all, who doesn’t want to eat their favorite foods and efficiently burn it all up so that it doesn’t end up as increased body fat? Four basic factors set the stage for your metabolic needs: height, weight, age, and gender. In addition, your thyroid function, amount of fat mass vs. muscle mass accrued on your body, exercise intensity, and food choices can play a role in boosting or slowing your metabolism.

Here are five simple steps that can help fire up your metabolism. Check them out to achieve great metabolic benefits through nutrition and fitness!

  1. Drink Green TeaGreen tea is already considered a nutritional powerhouse thanks to its potent disease-fighting antioxidants. Some research indicates that it’s the EGCG – the most abundant catechin in green tea – in combination with caffeine that is responsible for the metabolism boost and that people who drink green tea burn up to an extra 70 to 100 calories per day. Several studies, including one published in the American Journal of Clinical Nutrition, found that green tea has metabolism-boosting properties and fat-oxidizing properties that can help promote weight loss and stave off weight gain. To reap metabolism-boosting benefits, aim to drink five to six 4-ounce cups of tea per day, and sip tea throughout the day. You can make your green tea iced or drink it warm!
  2. Make Your Meals Spicy!Capsaicin, the chemical in peppers that gives them their heat, is also responsible for boosting metabolism. It’s theorized that metabolism increases because hot peppers literally heat you up – for every half degree that body temperature rises in Fahrenheit, metabolism is estimated to increase roughly 7 percent. So, try adding a pinch of cayenne pepper to your favorite soup or stews or dice up a jalapeño and add to guacamole for an extra kick. Although adding a little hot pepper to your meals every now and then probably won’t help so much, if you make a habit of spicing up your meals daily over time it certainly can help!
  3. Strength Train the Largest Muscle GroupsIf there’s one thing that’s for certain when it comes to revving the metabolism, it’s that strength training is one of the only sure-fire ways to do it. Muscle requires more calories to exist than body fat inside the body, so the more lean muscle tissue you accrue, the more calories you burn at rest. As we get older, if we don’t strength train, our metabolism automatically slows as we lose lean muscle tissue – surprisingly, this happens for men in their mid-twenties and women around age 30. By utilizing large muscle groups, a large percentage of the body’s muscles are activated and strengthened. Some exercises that can work wonders include pushups, leg presses, planks, walking lunges, and bent over rows.
  4. Add High-Intensity Interval Training (HIIT) to Your Exercise RoutineTo maximize fat burning, interval training is one of the best things you can do. HIIT keeps the body guessing by constantly alternating faster, more intense exercise periods with slower, shorter recovery paces. The body is forced to continually pump up the intensity and it helps exercisers to burn more calories and get in shape faster than if you exercise at a slower pace. The great news is that no matter what exercise you’re doing – cycling, jogging or swimming – you can do interval training. The body works harder and burns more calories after exercise is finished, too. For example, while jogging or cycling, try sprinting at regular intervals for 30 seconds. Or, when swimming or walking, pump up the intensity and go as fast as you can for a minute, then rest for two minutes and complete another interval.
  5. Include Protein at All MealsLean protein is believed to play several roles in body-weight regulation. In addition to helping you feel satisfied and preventing peaks and valleys in energy, lean protein also has the potential to boost metabolism. While all foods create a thermic effect and will slightly raise your metabolism, eating protein provides a larger thermic boost compared to eating carbohydrates or fats. Remember, eating enough protein will ensure you’ll maintain and build muscle tissue. You can’t go wrong by selecting lean choices of protein like chicken or turkey breast, fish and seafood, eggs, low- and non-fat dairy products, and lean red meat.



Hot off the Press! Reverse Wrinkles while you Sleep – No Needle Required

Last month I stated that I was going to be attending a national skincare conference where a new technology to reverse, yes REVERSE, wrinkles was going to be unveiled. The new technology is called ACUTE CARE and is only available through Rodan and Fields. The product is shaped like a tooth whitening strip and is delivered through patches that you wear at night, while you sleep – no needle required. These patches are specifically made for expression lines, like the “11” between eyebrows from scowling, crow’s feet from smiling, smile lines, or forehead lines. Here is what Dr. Rodan has to say:

Most women (myself included) don’t mind seeing a few wrinkles when we are smiling; but it really bothers us when the wrinkle ‘sticks’ throughout the day,” says Dr. Rodan. “Treating crow’s feet, in particular, is extremely challenging because the wrinkle is caused by a combination of muscle contractions and thinning skin. Acute Care is a unique approach allowing us to aggressively target a wrinkle overnight. Think of it as an at-home infusion of hyaluronic acid that cosmetically fills wrinkles – allowing people to achieve impressive results without the need for clinic-based procedures.

The 3 things that make this new product, ACUTE CARE, stand out from any other product on the market are:

  1. The ingredients‬
  2. The delivery method‬
  3. The results‬

The ingredients are simple – there are only 2: hyaluronic acid and peptides. I love chemistry, almost minored in it. Dr. Tim Falla explained at our conference in Atlanta that hyaluronic acid is stored in our body, about 8 grams worth, and 50% of it is in our skin. However, as we age, we lose 60% of this hyaluronic acid. This product is 99.9% hyaluronic acid. The patch is just delivering it back to the skin, where it used to be. The remaining .1% of this product is peptides. Peptides are abundant in nature and there are many different types. Peptides are just a bunch of amino acids strung together in all kinds of ways and Dr. Falla was crazy about SH-oligopeptide-1. He said “52 beautiful amino acids long…!” He is an amino acid lover! (It is a natural skin peptide.)

The delivery is phenomenal through something they call cone technology, made by robotic something (yea, they lost me here) but understand this delivers the hyaluronic acid INTO the wrinkle – not on top of the wrinkle. There are many creams that contain hyaluronic acid but this one has cone technology that delivers the product through 125 cones. The cones themselves are the size of a strand of hair, and the cones are made of hyaluronic acid. The cones all touch the skin and the peptides force the hyaluronic acid into the skin, where it dissolves. Independent clinical trials were performed, as they do on all of their products, testing for safety and efficacy.

As far as the results…just look at these pictures!

This first is a picture of me and my crow’s feet and then the change after just one application. Although people are seeing results after just one use, which is fun and satisfying, it is recommended to use these strips, once every 3 days, for 1 month to get the results that were seen in clinical trials.

Tracy after one of use Acute Care

This second picture is my sweet husband, patiently allowing me to experiment with his face (of course with some grumbling and complaining). This product has so far been very popular with men, again, because they see changes rapidly.

Tracy's husband after one use of Acute Care

Where can you find this incredible product? It is only available through Rodan and Fields Consultants. No other company has this product or technology. You will be happy to know that Ashley and I are both consultants and are ready to help you in any way we can. Simply send Ashley or myself an email and we will get back in touch with you!

For more detailed information about Acute Care, click here.



5 Breakfasts Ready in 5 Minutes or Less!

5 Breakfasts ready in 5 minutes or less!When it comes to breakfast, we have found that many of our patients would rather sleep than bother with the hassle of making a balanced meal every morning. Oftentimes, we consider cooking a meal of pancakes, bacon, and eggs the only option when it comes to breakfast. However, eating breakfast doesn’t mean adding an additional 30 minutes to your typical morning routine. Here are five breakfasts ready to travel in five minutes or less.

  1. Classic Microwave Oatmeal
    Add quick-cooking oats and milk in microwave-safe bowl according to container cooking time and amounts. Heat for approximately 90 seconds. Drizzle with honey and top with fresh berries and nuts. Take in bowl or transfer to coffee travel mug to take with you!
  2. The Energizing Power Smoothie
    Add 1 cup non-fat, plain Greek yogurt and 1/4 cup water or milk to blender. Top with 1 handful spinach and 2 cups frozen or fresh berries, or 1/2 a banana. Drizzle in honey, if desired. Add 1 tablespoon peanut butter or ground flaxseed. Blend, put in coffee travel mug with straw.
  3. Egg Scramble
    Spray coffee mug with cooking spray or cover bottom and sides with oil. Add 1/2 cup frozen veggies to coffee mug; heat for 40 seconds. Crack 2 eggs into coffee mug; add 2 tablespoons milk or milk-alternative. Top with 1-2 tablespoons shredded cheese and mix everything with fork. Heat in microwave 45 seconds. Stir. Heat 30-45 seconds longer. Grab piece of fruit and head out the door!
  4. Breakfast Tortilla
    Grab whole wheat (or gluten-free) tortilla. Spread with peanut or almond butter. Drizzle with honey and roll the tortilla; wrap in aluminum foil. Pair with piece of fruit or a hard boiled egg and you’re set!
  5. Lunch for Breakfast
    Grab two slices of whole wheat bread. Place 4 slices deli turkey or chicken and 1 slice low-fat Swiss cheese on tortilla. Top with spinach, tomatoes (or any veggies you prefer) and a drizzle of spicy mustard. Wrap sandwich in foil to go. Grab a piece of fresh fruit on your way out the door.



How to Reverse Wrinkles

Reverse WrinklesLast month I told you that there are 7 ways to have younger looking skin. This month’s article will focus on the first way to do just that, which is how to reverse wrinkles. As consultants for Rodan and Fields Dermatologists, Ashley and I have learned so much about skin. You can, in fact, reverse wrinkles without expensive injections or surgeries and office procedures.

The doctors say that the bad news is, we are all aging, all of the time. The good news is what that looks like is up to you. In fact, 80% of what your skin looks like is in your control – only 20% of it is heredity.

Here are proven methods to actually reverse wrinkles – a tell-tale sign of aging.

  1. Be sure to use retinol on a regular basis. Here is what the doctors have to say about retinol: “Retinol is a cosmetic grade version of Vitamin A, and while most people have heard of prescription retinoids like tretinoin (Renova, Retin-A), adapalene (Differin), and tazarotene (Tazorac), what most people don’t realize is that stronger isn’t necessarily better. For non-prescription retinoids, more important than the percentage alone is the delivery system and package stability (retinol degrades heavily in the presence of oxygen and light), and the other ingredients paired with the retinol. A lower concentration in a stable and side effect-free formula will produce powerful results over time without the dryness, redness and flaking some people experience with prescription formulas.”
  2. Exfoliate, exfoliate, exfoliate. As we get older, dead skin cells do not slough away as quickly as they do when we are younger. Any topical treatments you are using, such as retinol, will not be able to penetrate the skin as deeply because the products will sit on top of dead skin cells. There are two Rodan and Fields products that help with that process. One is a microdermabrasion paste that can be used 2-3 times per week. Be careful not to just buy any type of scrub as scrubs can be too harsh and can actually rip pores open. There is also a Rodan and Fields tool that exfoliates 5 million dead skin cells in just 5 minutes, used one time per week. It comes with a professional grade diamond tip and will actually give you the same benefit as a microdermabrasion treatment, without the down time. It is also done in the privacy of your home – no appointment necessary – for a fraction of the cost.
  3. A tool called the AMP MD ROLLER, made by Rodan and Fields, utilizes a micro-exfoliation roller technology for visibly advanced skin-firming benefits. This roller works both chemically, by allowing more of the retinols to reach more deeply into the skin, but also mechanically, by tricking the brain into thinking it has been injured and it begins a healing process. Based on clinical studies with the REDEFINE Regimen and the AMP MD System, smoother, softer skin can be experienced after just one use. With continued use, the REDEFINE Regimen and the AMP MD System are clinically proven to help skin appear firmer and make lines and wrinkles less noticeable for a more luminous and refined appearance.

In three weeks, Drs. Rodan and Fields will be announcing yet another new product that has rumors of making people not need Botox. It is an exciting time in skin care, when technology is bringing out the best in topical products along with high tech skin care tools.

We can help you determine what the doctors would recommend for you and your skin using their Skin Care Solution tool, which is like having a virtual appointment with the Doctors. Contact us and we can help you within 10 minutes – no obligation or purchase required. We are here to help you look and feel your very confident best by giving you top notch advice on nutrition, fitness and skin care!


Tropical Breakfast Smoothie

Print this recipe, cut along the dotted line and add to your recipe box.

Tropical Breakfast Smoothie

Pack a Powerful School Lunch!

Pack a Powerful School Lunch!Goodbye summer…it is officially back to school season! One of the questions we often receive from clients is “What should I eat for lunch?” Often times, fast food and take-out meals can be calorie dense, while packing food from home can quickly get boring.

Here are some tips, tricks, and sample lunches to creatively fuel both the adults and children in your family!


When planning for sack lunches, remember the key components that should be included in each lunch. It is ideal to include at least three different food groups in your lunch, making your meal full of variety and color. Lunches do not have to be gourmet meals, but can actually be pieced together based upon what food groups you combine together. Below are some of the food groups and how to include them in your meals:

  • Carbohydrates: Preferably whole grain/whole wheat (gluten-free whole grains if required)
  • Protein: Preferably low-fat or lean (this includes dairy)
  • Fat: A little bit of heart-healthy fat keeps bellies full and helps with muscle recovery
  • Fruit: Fresh is easiest, but canned is okay too
  • Vegetables: Think fresh “ready-to-munch” veggies such as baby carrots or cherry tomatoes, or a small salad or veggie soup


Be sure to create your grocery list before you head to the store. Do your shopping on one designated day and buy for the entire week. Prep as much as possible on the weekend to save time during the week. For example, cut up vegetables or fruit and put in sandwich bags, make individual salads in tupperware containers, create your own single serve yogurt or cottage cheese by placing into a small tupperware container from the bulk container. Hard boil eggs and make rice/quinoa ahead of time. Keep in mind that leftovers from breakfast or dinner can also work as a simple re-heated lunch option!

Using the guidelines discussed above, here are some items you may want to toss in your cart:

  • Carbohydrates:
    • Whole wheat bread, tortillas, or pitas
    • Brown rice or quinoa
    • Oats
    • Whole grain tortilla chips
    • Whole grain crackers (Triscuits, Wheat Thins, or Kashi)
    • Low sugar jelly/jam or honey
    • Dried fruit (no sugar added if possible)
  • Protein:
    • Low sodium lunch meats (Boars Head is a great brand)
    • Canned/packets of tuna
    • Eggs
    • Low sodium canned beans
    • Part-skim mozzarella cheese sticks
    • Low-fat regular or Greek yogurt: Single serve containers or bulk
    • Low-fat cottage cheese
    • Individual containers of cow’s or soy milk
    • Peanut or other nut butter
    • Whole nuts/ seeds
  • Fruit:
    • Any fresh fruit (look for sales) – fruit like peaches, bananas, oranges and apples might be easier to pack than pineapple, mango or melon that requires cleaning and cutting
    • Any canned fruit in its natural juices (not heavy syrup)
  • Vegetables:
    • Any fresh veggies – baby carrots, cherry tomatoes, broccoli, cauliflower or cucumber are some examples

Examples of Healthy Lunches:

  • Lunch #1
    • Lunch meat or tuna sandwich with cheese, tomato, romaine lettuce, spinach & mustard
    • Apple and peanut butter
    • Baby carrots
    • Low-fat yogurt cup
  • Lunch #2
    • Peanut butter & jelly or peanut butter & honey on whole wheat bread
    • Peach
    • Cherry tomatoes
    • String cheese or soy milk
  • Lunch #3
    • Low-fat cottage cheese with canned fruit, walnuts, & cinnamon
    • Wheat crackers & low-fat cheese slices
    • Fresh broccoli & cauliflower with light ranch dressing or hummus
  • Lunch #4
    • Brown rice or quinoa with beans, salsa, and cheese (rolled into a tortilla with lettuce and tomato if desired)
    • Tortilla chips
    • Orange or banana
  • Lunch #5
    • Spinach salad with hard-boiled eggs, carrots, celery, tomatoes, balsamic vinaigrette
    • Chicken and vegetable soup
    • Fresh apricot
    • Fig newtons
  • Lunch #6
    • Tortilla with hummus, lots of veggies and feta cheese
    • Fresh berries with granola
    • Trail mix with almonds, walnuts and dark chocolate chips
    • Low-fat milk


Nutrition As We Age – Throughout Your 20’s, 40’s, and 60’s

Nutrition As We AgeAs we age, our calorie needs and nutrient requirements change. In addition, over 30% of Americans are overweight, with many of these folks struggling with their health and weight management throughout the lifecycle. Below, we have shared tips on how to eat healthfully and age gracefully throughout the decades.

20’s: You may be working long hours, making new friends, dating, and possibly getting married and having children. Life, at this stage, is very unpredictable and grabbing meals on the go means taking in more calories and fewer nutrients.

  • When eating in restaurants, take half of the portion home.
  • Aim to have fruits and vegetables constitute half of your plate at lunch and dinner.
  • Substitute fruit for dessert, most of the time.
  • When you need a quick meal, pick up healthy convenience foods like rotisserie chicken, instant brown rice, and frozen vegetables.
  • Reduce sugar-sweetened beverages and substitute water or no-calorie beverages.
  • Moderate alcohol consumption – equivalent for one serving per day for females and two servings daily for males.

40’s: Life is hectic working full time, supporting a family, and saving for retirement. You may not notice your metabolism starting to slow down. Watch out for increased belly fat as a result of dropping estrogen levels for women, decreased physical activity, and long hours sitting for both men and women. 

  • Find ways to add movement during the day. Get up early to go to the gym, take off during your lunch break to walk to bike, or jog around the soccer field during your kids games.
  • Add strength training to slow the inevitable loss of muscle mass with aging.
  • Calorie needs drop as we get older. Cut 100 calories a day from your pre-40 diet. For every decade after 40, we need about 1% fewer calories, equivalent to 1 cookie.
  • Limit extra fats and sugars to about 100-150 calories per day.

60’s: You may be looking forward to increasing your activity level in retirement, or you may be slowing down due to injuries or chronic health problems. Despite your fitness level, your overall calorie needs have decreased while your nutrient needs have stayed the same or increased. 

  • If you live alone, try to halve recipes or freeze in small portions for later use to avoid eating spoiled leftovers.
  • As we age, our thirst mechanism decreases but our fluid needs are maintained. Drink plenty of fluids to avoid dehydration.
  • People in their 60’s need more protein to maintain their muscles. Choose lean meats, fish, beans, nuts, and tofu, and eat them consistently throughout the day.
  • Beware of losing too much weight too quickly. People who are underweight and undernourished don’t fare as well when faced with illness and injury.


Grilled Pineapple

Looking for a sweet treat this summer that is easy to make? Try grilling some pineapple during your next cookout! It is super simple to make, doesn’t require many ingredients, and is a refreshing dessert! One slice contains just 52 calories!

Print this recipe, cut along the dotted line and add to your recipe box.

Grilled Pineapple



Anywhere Summer Workout: Tabata Training

Tabata TrainingNo time to work out this summer? You haven’t tried the time-efficient Tabata workout yet! Tabata is a great fat burning workout that takes little time to perform. It involves 4 minutes of high intensity interval training, alternating between 20 seconds of maximal training, followed by a 10 second rest, for a total of 8 rounds. I would recommend performing a warm-up and cool-down before and after the Tabata training.

Tabata training in known to increase aerobic capacity, boost metabolism, and burn more fat than a traditional 60-minute aerobic workout. Tabata’s can be completed anywhere – in your home, at the park, on the beach, or in your gym!

Try these two Tabata sequences and repeat each twice to complete the full 8 cycles:

Tabata #1:
Treadmill sprint
Jump squats
Jump rope

Tabata #2:
Box jumps (or step ups)
Mountain Climbers
Lunge and torso twists
Bicep curl and press



Do I Need More Vitamin B12?

It’s estimated that between 3 – 5% of the population suffer from a vitamin B12 deficiency with other studies suggesting that the number of people who are borderline deficient is even higher. Many association anemia with an iron deficiency, however, there are several different deficiencies which cause it, including B12.

What is Vitamin B12?

Vitamin B12 is responsible for keeping our nerves healthy and also helps the production of red blood cells and DNA, which help to transport oxygen around the body. A lack of this can result in weakness, feeling faint, pale skin, bruising easily and weight loss. Fortunately, if you’re feeling any of these symptoms, you can be diagnosed by your doctor with a simple blood test. If you do have a vitamin B12 deficiency, regular B12 injections will be administered as treatment and it may be recommended that you consume more B12 in your diet.

How much Vitamin B12 do I need?

Found in a lot of foods, such as meat, eggs, fish and dairy, in theory it should be simple enough to get an adequate amount of vitamin B12. However, statistics show this isn’t the case with many experts blaming a poor, unvaried diet as the main cause. Vitamin B12 deficiencies among vegetarians and vegans are often used as an example of why you should consume meat products. However, this isn’t the case as vitamin B12 can also be found in many fortified vegan products, seaweed and organic produce.

How much vitamin B12 you need depends on your age; the older you are the more you need. Adults typically should aim to get 2.4mcg a day, whereas children only need 0.5mcg. If you’re pregnant or breastfeeding, you’ll need even more. If you’re finding it hard to get your daily recommended amount of B12, there are plenty of multivitamins available, which will act as a backup just in case.

The dangers of deficiency

Having any sort of vitamin deficiency can be incredibly dangerous and detrimental to your health. For example, a vitamin A deficiency can cause blindness in children; a vitamin C deficiency results in a damaged immune system and increased risk of illness; and a vitamin D deficiency can lead to bone conditions, such as osteoporosis. These shocking health risks highlight the need for a balanced, full, healthy diet, as well as getting enough sun and perhaps taking supplementation where you feel your lifestyle may be lacking.

Written by guest blogger Laura Chapman

New Healthy Energy Bar NAKD BARS

New Product Lookout: Nakd Bars

The kind people at Nakd recently sent me a large box of their new “Nakd” fruit and nut bars. I am always a fan of trying a new snack or treat, so I was excited to taste them and provide a review of the product for the company.

natural balane foods nakd bar

The box contains so many different flavors, I had no idea where to start! Each tasty fruit and nut bar contains whole food ingredients such as dates, raisins, and dried fruit. There are a variety of flavors to choose from and suit your taste buds- so far, I have tried the rhubarb custard, ginger, apple crunch, and cocoa crunch. I enjoyed all of them, and would definitely recommend them to my clients. Not only do the Nakd bars taste great, but they are not processed, and include only whole food ingredients. This is always an important quality to keep in mind as a dietitian, as I would rather recommend natural, whole food products rather than something filled with artificial sweeteners, trans fats, or high fructose corn syrup. Nakd bars are vegan, gluten free, and paleo friendly- great for clients with specialized diets!

These tasty fruit and nut bars are great for a quick breakfast, traveling on-the go, adequate snacking, or even a pre-workout snack option. Please visit their website, Nakdto order a sample pack of their products for only $9.99!

You can also follow them on Twitter @NAKD     and watch for the hashtag #NakdBar


7 Ways to Get Younger Looking Skin

Would you love to have younger, more radiant looking skin but you just don’t believe the hype and the claims of commercials and products? I never ignored my skin altogether, but I leaped from one name brand to the other – everything from drugstore products to high-end department store products. My personal outcome was my skin was okay, never terrible, but never fantastic and didn’t really give it much thought.

However, in 2012, after dealing with the death of both of my parents, my face was a mess from the stress. One day, a friend from one of my tennis teams years ago got in touch with me to tell me about a new company that had products that could shrink pores, smooth skin, reverse wrinkles, reverse brown spots from sun damage, calm red skin, reduce acne, and more.

Rather than being intrigued, I found this to be laughable. I pride myself in not being one to fall for gimmicks and magic potions, especially because in my 29 years as a dietitian, I have shunned propositions from companies full of ridiculous nutrition claims. However, because she was a friend, I did take the time to investigate this company, products, and claims, mostly so I could be armed to tell her why I was not interested in this. However, I found Rodan and Fields (the name of this company) to be named after two people, Dr Katie Rodan and Dr Kathy Fields. I had never heard of them, but they are the two Stanford trained doctors who formulated Proactiv® almost 20 years ago, capturing and keeping 85% of the acne market. They are fellows with the American Academy of Dermatology, adjunct professors at Stanford, published in medical journals, and still practicing medicine today.

The more I investigated, the more impressed I became, to the point of deciding to join the company as a consultant and Ashley did too! The reasons to join are too numerous to list, but I can tell you that the Rodan and Fields products can, in fact, do all of the things that my friend told me about. The products are formulated to treat the 4 most common, everyday skin concerns at home, no appointment necessary.

Rodan and Fields products

How can you have younger, more radiant looking skin? I will be sharing in upcoming articles how to have smoother skin, how to reverse wrinkles, how to reverse sun damage, how to calm red irritated skin, how to avoid breakouts, how to have a younger looking neck, and how to know exactly what your skin needs.

I look forward to sharing with you what I have learned as I have worked with Rodan and Fields, at what I call my “fun girl” job! And, what about my own results? My skin tone is much more even, brown spots are gone, I am 99% foundation free, and all with fewer wrinkles.



Grill Your Way Lean This Summer!

Grill your way lean!With the summer season here, it is prime grilling time. Grilling is a healthy way to prepare food for many reasons. It is typically a very easy and manageable way to cook your meals. Grilling doesn’t have to be the same boring hot dogs and hamburgers – spice it up with different spices, marinades and side dishes!

Benefits of grilling:

  1. Grilling decreases fat. Instead of cooking in fat, the fat drips off of the food, which decreases the overall fat content of the meat. If you put a very lean cut of beef, pork, or skinless chicken, onto the grill, you’re off to a healthy start.
  2. Grilling retains moisture. Grilling sears the food, which helps retain moisture. This means added fats, such as butter, are unnecessary, which further helps to reduce total calories.
  3. Grilling retains nutrition. Particularly when compared with boiling, grilling is a method of cooking that helps food retain its vitamin and mineral content. This means you get more of the good nutrition that the food had when you brought it home.
  4. Grilling is fast and easy! Grill smaller portions of meat, poultry, and fish so they cook faster and spend less time on the grill. Another trick is to pre-cook the meat, fish, and poultry in the oven or microwave, then finish cooking on the grill. Be sure to flip meats often on the grill to prevent formation of HCAs.
  5. Grilling fruits and veggies is healthy! Grilling fruits and vegetables is a great idea, whether or not you’re grilling meat or fish to go with them. We all need to eat more fruits and vegetables, and this is an appealing way to serve them. Eating fruits and vegetables benefits the body in so many ways – reducing your risk of coronary heart disease, stroke, obesity, and some types of cancer.

Some fruits and vegetables to grill:

    • Tomatoes
    • Onions
    • Bell peppers
    • Zucchini
    • Eggplant
    • Endive
    • Pineapple
    • Mango
    • Apple
    • Pear

Challenge yourself to grilling these foods:

    • Fruits, especially pineapple, mango, apple and pear
    • Vegetables, especially bell peppers, zucchini, eggplant, onions and tomatoes
    • Other lean meats such as venison and pork
    • Fish, especially shrimp, salmon and tuna steaks
    • Pizza! Put your pizza dough with toppings right on the grate – delicious!
    • Marinate your meats to make them flavorful and tender – try wines, vinegars, lemon and lime, honey, garlic, onions, herbs, and spices.
    • Try threading small pieces of meat, fish, or veggies on a skewer so quick and easy appetizers, or serve over a bed of quinoa or brown rice as a meal!



Potato Salad Recipe

What could be more fun and relaxing during this season than having a barbeque at the pool or park with friends and family members! Of course, the classic grilling essentials aren’t the healthiest options: hamburgers, hotdogs, baked beans, and macaroni salad to name a few. Try this modified version of potato salad, adapted from The Biggest Book of Diabetic Recipes Cookbook. This recipe contains fresh fennel, onions, and asparagus, and replaces some of the high fat mayonnaise with Greek yogurt. This recipe has been a client favorite, so let us know what you think!

Prep: 25 minutes
Chill: 2-24 hours
Serves: 4-8 servings

Nutrition Facts:
Per 1/2 cup serving: 122 calories, 1g fat, 0mg cholesterol, 322mg sodium, 23g carbs, 5g fiber, 6g protein

Print this recipe, cut along the dotted line and add to your recipe box.

Potato Salad

Health Nut

Health NutEverybody is talking about the health benefits of nuts these days and for good reason. Aside from simply being delicious and versatile, nuts are loaded with nutritional benefits, especially considering their compact nature. They are one of the best plant sources of protein, which makes them a great addition to salads and cereals for increased satiety and crunch. Their high fiber content helps to stabilize blood sugars when consumed with other healthy carbohydrates (think fruits and vegetables), and they contain phytonutrients, plant sterols, and antioxidants that are all beneficial.

Finally, and often the most confusing, is that nuts are quite high in fat, albeit the healthy poly- and monounsaturated fats, both of which have been shown to improve cardiovascular risk. The high fat content, however, means they are high in calories, too, so adding nuts to your diet should be done in moderation and at the expense of another, less-healthy snack. For example, nuts would be a great substitute for a bag of chips, pretzels, or processed cheese and cracker packs. They would also be a better addition to salads or cereal than dried fruit.

So, are they all created equal? In a word, no, but most of them contain the same general nutrients that are responsible for their stellar reputation. In fact, in 2003, the FDA approved a health claim for seven types of nuts stating, “Scientific evidence suggests, but does not prove, that eating 1.5 oz. per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

What are the seven types, and what nuts aren’t quite as good for you?

The FDA claim refers to almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachios, and walnuts as the seven “wonder” nuts. Peanuts, even though they are officially in the legume family (like beans), still have the same benefits and are included on the list. The nuts not mentioned that you might be considering are Brazil nuts, cashews, and macadamias, which are not necessarily bad for you, but their saturated fat content is higher and, therefore, they did not make the cut. Chestnuts, finally, are lower in calories than other nuts, but offer far fewer nutritional benefits. Flaxseeds, pumpkin seeds, and sunflower seeds may offer similar benefits and are also creative, healthy additions to salads, vegetables, and cereals.

Consequently, stock your pantry! Remember that 1.5 oz. of nuts is really only a small handful, or about 3-4 tablespoons. It is difficult to generalize on actual numbers because 1 oz. of peanuts, which are quite small, contains far more nuts than 1 oz. of walnuts, for example. So use good judgment, and measure your portion instead of just reaching into the container. They are hard to stop eating if you don’t pay attention to quantity! Finally, look for raw nuts as your primary source. Roasted, dry-roasted, candied, honey-roasted, BBQ, or any other types of processing and flavoring adds calories, loads of sodium, and sometimes even more fat, although not the healthy type. Usually the raw nuts are found in clear plastic containers that the stores package themselves and sell by weight. Also, all of these benefits apply to nut butters, too, so try them! Just make sure the ingredients list only nuts and maybe salt, with no added sugar, and again, measure your portions.

Now go nuts!


Adult Acne

Adult AcneNo one likes acne when it comes to visit, but adult acne can have an added layer of frustration and embarrassment because most adults believe they should not be struggling with this dark cloud from adolescence.

What causes acne? It can be brought on by a change in hormones, stress, or an increase in oil production, which can be brought on by a change in hormones or stress…..an irritating cycle. There are some theories that dairy products and a high sugar diet can be a trigger also, but this is not totally embraced and confirmed by all dermatologists.

So what should an adult or a teen do when acne comes calling?

It truly can help to understand the cycle of acne. When a pore becomes clogged with oil and the oil gets trapped in a pore along with dead skin cells, it brews and becomes red, inflamed and irritated. Once this happens, in two weeks it shows on the surface of the skin as acne. When acne shows up, keep in mind it is a result of what happened under the skin two weeks prior to the spot showing up.

Drs. Rodan and Fields took the acne world by storm in the 1990’s when they founded Proactiv®. The Proactiv® product line was a revolutionary way to treat acne because, up until that point, acne products were all about spot treating the acne, aiming to treat the already developed acne. Their product line, Proactiv®, was just as the name indicates – it was Proactiv® and set about to prevent acne before it got started.

Drs. Rodan and Fields went on to develop a new company of skin care, named after them, called Rodan and Fields in 2002. It was initially sold to Estee Lauder but purchased back by the doctors In 2008. It contains four product lines to deal with the four most common skin conditions. One of the products is called UNBLEMISH. Much like Proactiv®, it uses multi-med therapy, as the doctors believe in providing the right ingredients, in the right order, in the right concentrations.

How does this differ from Proactiv®? While Proactiv® captured 85% of the acne market in 180 countries, the doctors say the Proactiv® line is almost 20 years old and can be drying for some people. The doctors got to work and developed a new line called UNBLEMISH, with new formulations, and many people are beyond thrilled at the results offered by UNBLEMISH.

The best thing is that all Rodan and Fields products have a 60-day money back guarantee because Doctors Rodan and Fields know that skin changes slowly over time so one needs to use a product for 60 days to truly see results.

Ashley and Tracy can both help you get started on your journey to fantastic looking skin! With a money back guarantee, you have nothing to lose and everything to gain.

As Rodan and Fields skin care consultants, Ashley and Tracy partnered with Dr. Katie Rodan and Dr. Kathy Fields, the Stanford trained dermatological divas that created Proactiv, so we are happy to share their knowledge about skin with you.

The doctors now have a whole skin care line that treats 80% of all skin conditions that they would see in their office daily. Their products and tools address sun damage, sensitive skin, acne and anti-aging. We have seen dramatic improvements and would love to help you too. Contact Ashley or Tracy and we will help you with a “virtual appointment” with Drs. Rodan and Fields.


The Fuss Over Fiber

Eat Your FiberIt seems everywhere you look these days there is a reference to fiber and how wonderful it is: television commercials, food labels, magazine articles, and cereal boxes. What is the big deal? Why should we be so concerned about fiber? There are, in fact, more than a few reasons to increase the amount of fiber in your diet, and the average person consumes only a fraction of what is recommended by health professionals. The U.S. Department of Agriculture recommends 25 grams per day for women and 38 grams per day for men, but most people only get 11 grams per day. Lucky for all of us, there are many easy, inexpensive, and tasty ways to get more fiber. Following are a few reasons you’ll want to make the effort.

Aside from keeping your digestive system moving along smoothly (i.e., “regular”), fiber protects against cardiovascular disease in the general, healthy population. Additionally, much research has shown a clear link between a high fiber diet and a low body mass index (BMI), which demonstrates its benefits for weight control. Other studies have shown that high fiber consumption can reduce the risk of Type 2 diabetes and improve cholesterol levels. In simpler terms, fiber helps keep you fuller longer, leaving you less hungry by slowing down carbohydrate absorption and, ultimately, curbing your caloric intake. As if that isn’t enough, there are so many different, delicious sources of it that you can surely find ways to get more of it into your daily diet.

Fruits, vegetables, whole grains, nuts, seeds, and beans (legumes) are all fantastic sources of fiber. The key to getting the most out of your food sources is to eat them whole. That is, eat fruits and vegetables without peeling them (when appropriate, of course…banana peel and kiwi skin will never taste good!). Also, don’t always drink your fruits and vegetables as juices, since you don’t get the fibrous benefits when you only drink the juice. Look for cereals that have “fiber” or “bran” in the name or that have at least 4 grams per serving (many options have more than that), and breads that have at least 3 grams per slice. It is necessary to check the nutrition facts label for total fiber. Soluble and insoluble fiber on the label just refers to whether or not the fiber dissolves in water, but both are great for you and contribute to your total fiber goals, so just be concerned with the total amount.

Finally, increase your fiber intake slowly, since it can be associated with gas and bloating if your system is not accustomed to it. This will decrease with time, or not be a problem at all, once your body gets used to it. Be sure to drink plenty of water throughout the day, as always, but especially as you start to eat more fiber. And don’t worry about getting too much. As long as you can tolerate it, the more the better!

Some examples of fiber content in common foods:

Oatmeal (old fashioned) 1/2 cup 4 g
All Bran cereal 1/2 cup 10 g
Popcorn (air-popped) 3 cups 4 g
Brown rice, cooked 1 cup 4 g
Black beans, cooked 1 cup 15 g
Kidney beans, cooked 1 cup 16 g
Chickpeas, cooked 1 cup 12 g
Blackberries, raw 1 cup 8 g
Raspberries, raw 1 cup 8 g
Strawberries, raw 1 cup 3 g
Apple small 3 g
Almonds 1 oz. (20) 4 g
Peanuts 1 oz. (28) 2 g
Flaxseeds 1 oz. 8 g
Sweet potato medium 3 g
Cooked greens 1/2 cup 4 g
Broccoli, fresh, cooked 3/4 cup 7 g

As you can see, fiber only comes in plant foods, but it is everywhere! Don’t limit yourself to this list, as there is fiber in all fruits, vegetables, whole grains, nuts, and legumes, so enjoy a variety, and enjoy often. The fuss over fiber is for its fantastic health benefits, so increase your intake, and health, today.



Green Leafy Goodness

Green Leafy GoodnessIt is no secret that dark green, leafy vegetables are highly nutritious and should be included in your diet several times per week. Not only are they fantastic sources of vitamins and minerals, but they also contain phytochemicals, or plant-based nutrients that have anti-cancer properties. Furthermore, dark green leafies are very low in calories, high in fiber, and have no fat, making them ideal for weight management as well. Knowing all of these benefits, along with the goal of increasing daily non-starchy vegetable consumption, why does it seem that spinach gets most of the attention?

While spinach is a fantastic choice and can be eaten raw, wilted, sautéed, steamed, etc., there are many more options that might seem unfamiliar and thus, are avoided. Experimenting with them, however, is easy and can be fun, as well as add more variety to your green leafy intake. You can find various options year-round at the supermarket, and seasonally at local farmers markets. Try kale, mustard greens, mesclun, turnip greens, arugula, collard greens, escarole, Swiss chard, rainbow chard, watercress, or bok choy.

In general, the softer, more tender greens, such as mesclun, baby spinach, escarole, arugula, or bok choy are ideal raw in salads and/or wilted as a side dish or topping on soups or sandwiches. The bigger-leafed, heartier choices with thick stems, such as Swiss chard, kale, or collards, are best when cooked, and can all be treated similarly. First rinse well and pat dry. Then remove the thick stems by running a knife along each side of the stem, saving the leafy greens. From that point, you can chop them further and add to sautéing onions with garlic and olive oil, followed by broth to steam and soften them, and whatever herbs or spices you like (try cayenne pepper, a squeeze of lemon, or paprika). You can also get creative by adding other veggies, such as cremini mushrooms or red pepper strips, to the sautéed onions and garlic before you add the kale. The idea is to tenderize the tougher greens and add flavor, but you can add anything you want to make them your own (preferably not bacon fat!).

Another fun idea is to make chips out of dark leafies, which allows for plenty of creativity and totally changes the way you’ll think of greens! Even kids tend to love kale chips, and you can make them as spicy or simple as you like. Consider tossing the baked chips with cayenne pepper, ginger, nutmeg, or smoked paprika to change the appeal. Simple sea salt alone, however, is quite delicious, but should be used in limited quantities to keep the sodium content low. Who would’ve thought a superfood could be your new favorite snack?

So open your mind to the spectrum of dark green leafy vegetables, and don’t be afraid to experiment! There are countless simple recipes online, or you can stick with the basics and just vary the greens depending on cost, availability, and seasonality. When it comes to greens, more is more!


The Boon of Body Weight Exercise

The Boon of Body Weight ExerciseIf you’ve ever thought you need a gym membership, a personal trainer, a set of dumbbells, or hours of time to improve your physical fitness, you’ll be happy to hear that simply isn’t true! Body weight exercise or activity that uses only the weight of your own body as resistance is perhaps the holy grail of simplicity and effectiveness when it comes to improving your physical fitness. There are multiple reasons why using your own body weight is an ideal way to work out.

First and foremost, it’s accessible. You can do body weight exercises anywhere including at home, on vacation, out of town on business, during TV commercials, or while brushing your teeth (some limitations apply here). Weather isn’t a factor, there’s no need for specialized equipment, and the exercise variability is limitless. You can search online for a myriad of ideas, but think squats, lunges, triceps dips, planks, push-ups, etc. The key is to do a set (or two or three, time-dependent) until exhaustion. You don’t have to commit to an hour a day, either, as doing several sets throughout the day when you have 3 minutes here, 5 minutes there, etc., still conveys benefits.

Second, body weight exercise can account for both strength training and cardiovascular activity. Squats, push-ups, lunges, and the like, are more for strength training, but jumping rope, high knees, jumping jacks, mountain climbers, etc., are all cardiovascular exercises. Just try doing a set for one minute and feel your heart pounding! Thus, you can get a complete workout with nothing but a pair of sturdy shoes in your time, at your pace, at your convenience.

Third, there’s a reduced risk for injury since you’re not using heavy weights. In fact, body weight exercises are often used for rehabilitation and physical therapy. Varying your routine, changing the speed of movements and range of motion, and moving at different angles can also engage different muscles and stabilizer muscles, making body weight exercise uniquely effective. You can improve balance, too, if you challenge yourself to do some things on one foot, for example. Also, think about keeping your core contracted (as if someone were about to punch you in the gut) during all activities to protect your back and strengthen your core at the same time.

Finally, it’s free! You can find endless ideas online, as well as through your Triangle Nutrition Therapy experts. It’s also adaptable to individual fitness levels, and it’s progressive as you become stronger. Challenge yourself to use those spare minutes effectively, squeezing in a set of squats in those last two minutes while dinner finishes cooking, or do a modified set of push-ups before getting into the shower in the morning. The key is to make exercise accessible, flexible, fun, and effective. Push yourself until you can’t do one more rep, however, as you can’t expect results without hard work.

Make your body weight work for you! You can even start today.


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