What are the Secrets of Successful Dieters?

Have you ever wondered why some of your friends, family members, and coworkers can lose weight and keep it off, while you are struggling to make the scale budge? Although over two thirds of American adults and children are considered overweight, there are a select percentage of Americans that follow successful weight loss strategies. Have you ever wondered what the secret is?

Well, although there will never be a “miracle pill” to make you lose weight and get in shape, there are particular strategies that can help you lose weight and keep it off for a lifetime!

how to stick with a diet

The National Weight Control Registry is a large, ongoing study to identify and investigate the characteristics of people who have been successful at long-term weight loss. The Registry is currently tracking over 10,000 individuals using questionnaires about their diet, fitness, and lifestyle. In order to join this Registry, participants must be at least 18 years old, have lost over 30 pounds and kept it off for over one year. As long as you meet this criteria, you are eligible to join this elite group of participants.

The research conducted by the Registry determined that there are several dietary and nutritional strategies that successful weight loss participants have in common. Check them out!

They have changed the types of foods they consume, decreasing their intake of “trigger foods” associated with weight gain. For example, they reported eating fewer foods that are high in sugar and saturated fats.

They have learned to eat smaller portions at mealtime. They’ve also learned to fill their plate with less calorie dense foods, such as fruits and vegetables.

They eat a lower calorie diet, with about 20-24% of their calories coming from fat.

They self-monitor their progress by weighing themselves regularly. If you catch onto the fact that you’re starting to put weight on in enough time, you can take corrective actions sooner rather than later.

They aren’t afraid to ask for help! More than 55% of Registry participants sought some sort of support along the way, including weight loss programs, registered dietitians, or personal trainers.

The majority of successf ul dieters eat breakfast every morning to jump start their metabolism.

• They prepare most of their meals at home, and only eat out about three times per week. Less than one meal per week is from a fast food restaurant, and when they do visit, they make healthier menu choices.

They watch very little TV daily. The majority of participants watch less than 10 hours of TV each week, while the average American watches at least 28 hours of TV per week. These people realize they need to be more active than sitting on the couch!

Finally, they engage in consistent physical activity. More than 75% of participants are active and walk for an hour daily.

Do you have a dieting secret to ad to our list? Please share it with us here, or on facebook.

How to Fix Eczema, Rosacea and Red Irritated Skin

Because we are affiliated with Dr Katie Rodan and Dr Kathy Fields, founders of Rodan and Fields Dermatologists products, we love to pass on their knowledge and advice to you. This month the skin care topic is how to address red, irritated, sensitive skin.

The Doctors explain that issues with sensitive skin are more prevalent than one might think, affecting men and women of all ages, and that if everyone with sensitive skin held hands, they would circle the globe 8 times. People who do not have sensitive skin take their skin for granted. The causes for sensitive skin can vary, but people with sensitive skin will describe it as red, hot, painful, burns and/or stings.

Part of the issue is with sensitive skin is the “lipid barrier” on the skin is disrupted which is important to note because this lipid barrier is supposed to keep good things in and bad things out. Did you know one of the worst things you can do for your skin, especially if it is sensitive, is to use soap? There is a saying, “bubbles, bubbles, toil and trouble!”

rodan and fields skincare products

Here are the Doctors Top Ten Recommendations for Sensitive Skin:

1. If you suffer from razor burn, use SOOTHE Sensitive Skin Treatment as an after-shave balm. This will calm the red bumps and itchiness that can follow shaving for both men and women.

2. Use SOOTHE Sensitive Skin Treatment to quiet dry, chapped, wintry skin, including hands. Our OTC actives, dimethicone and allantoin, will help strengthen your skin’s barrier while the optical diffusers will leave your skin looking creamy and luminous.

3. If you forgot to reapply your sunscreen and find yourself with a sunburn (shame on you), SOOTHE Sensitive Skin Treatment will help reduce the inflammation.

4. When patients are suffering from product overload, meaning they tried too many things, too fast or scrubbed too hard, we recommend SOOTHE Sensitive Skin Treatment to normalize their skin.

5. Avoid aggravating your sensitive skin. Never use an abrasive fabric like a washcloth or buffing pad. Remember, easy does it.

6. If exercise causes your red face to redden even more, keep a cool towel nearby to help bring your facial temperature down.

7. Less is more when it comes to caring for sensitive skin. Avoid fragranced formulas, toners, alcohol-based formulas, and glycolic acids. Also avoid hot showers, steam rooms, and saunas to minimize facial flushing.

8. If you have concerns that your skin may be reactive or sensitive to ingredients, apply any new product in a small area on the jaw line before introducing them on your face. We suggest this ‘patch test’ for three days three times a day:

  • Apply a small amount of the product for 30 seconds then rinse it off.
  • Apply each product on a separate area and re-apply the products over themselves.
  • Watch for a product reaction – redness, dryness, irritation, or swelling.
  • When you re-introduce the SOOTHE Regimen, do not use any products that irritate your skin.

9. SOOTHE Gentle Cream Wash doubles as a calming shaving lotion to help reduce razor burn and irritation, and SOOTHE Sensitive Skin Treatment is an excellent aftershave treatment for men with sensitive skin.

10. SOOTHE Sensitive Skin Treatment may be used as a moisturizer after Step 3 of the UNBLEMISH or REVERSE Regimens.

Ashley and Tracy are both independent consultants with Rodan and Fields Dermatologists and happy to help you start your journey to the best skin of your life. Ashley in fact, personally uses Soothe and says it is the best her skin has ever felt, after trying numerous products over the years. Sensitive skin is tricky, but the Doctors are brilliant and they developed the Soothe Solution.

All Rodan and Fields products are packaged for a 60-day supply and there is a full money back promise if you are not satisfied. Feel free to send us an email and we can set up a time to talk to offer you a free skin care consultation.

Pumpkin Spice Protein Smoothie

Many of us are guilty of an occasional Starbucks pick-me-up, especially after a grueling workout or a long day at work. During the fall season, Pumpkin Spice Lattes are a huge hit, but can pack a lot of unnecessary calories. Instead, opt for a healthy Pumpkin Spice Protein Smoothie post-workout instead.

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

Pumpkin Spice Protein Smoothie



Crisp and Cool Fall Outdoor Workout

Crisp and Cool Fall Outdoor WorkoutAutumn brings colder weather and with colder weather comes the inclination for “hibernation.” Don’t let a change in the seasons get you in a slump. Now that the weather has cooled off, a great outdoor workout is the perfect way to get those endorphins pumping and burn some extra calories! Try to incorporate the full-body workout below into your exercise plan this month.

Perform all reps and circuits in each round before moving to the active recovery phase.

Warm up: A 5-minute brisk walk or jog.

Round 1 (perform circuit 3 times):
10 pushups
10 bodyweight squats
10 static lunges

Recovery: March in place for 1 minute

Round 2 (perform circuit 3 times):
10 burpees
10 squat jumps
10 jumping lunges

Recovery: March in place for 1 minute

Round 3 (perform circuit 2 times):
20 bicycle crunches
20 high knees
20 mountain climbers

Recovery: March in place for 1 minute

Cool Down: A 5-minute walk or jog

To bump up the intensity, try replacing marching with jumping jacks for the recovery phases. If the workout is still too easy, try doing Rounds 1-3 up to four times before cooling down. Always practice good form first!

Now what are you waiting for? Go get your sweat on!



How to Reverse Sun Damage

Carafe of Clean and Dirty WaterI hope you enjoy Part 2 in this 7-part series on How to Have Younger Looking Skin. Last month I actually threw in a bonus session that zeroed in on how you can truly reverse wrinkles while you sleep. I unveiled the newest Rodan and Fields product on the market that acts like an injection, without an injection! It is incredible and amazing!! If you missed it, click here to read about it. The product is much cheaper than going to a doctor or a spa for an injection, less invasive, not painful at all, and can be done at home. It is delivered through brand new technology that no other company has and can only be purchased through the skin care company, Rodan and Fields. Remember, we are both consultants, so you can contact us anytime for more information, questions or for ordering information. You can email Ashley or myself.

This month’s topic discusses how to reverse sun damage. The information shared here is straight from the dermatologists, Drs. Rodan and Fields. If you are not familiar with their name, they are the doctors who made Proactiv almost 20 years ago, and they are now tackling everyday skin concerns beyond acne that can be treated at home. The doctors say it’s not just what you see, but what you don’t see that effects how your complexion looks. If you sit under a UV light, the sun damage that is hiding below the surface can be seen. Exposure to the sun and the environment causes damage and leaves uneven skin tone, dark marks, darker freckles, and makes skin appear less radiant and luminous.

Several examples of light not being able to be reflected is water. Picture a very muddy lake with many particles floating under the surface where you cannot see the bottom. In contrast, picture clear water and how radiant it is to the eye. Or you could picture a tarnished silver tray vs. a bright, shiny, polished tray. The doctors state that “exposure to the sun and the environment can leave you with less-than-youthful skin but you can erase the appearance of premature aging, including brown spots, dullness and discoloration,” by using REVERSE to reverse the damage, or “clean the slate.”

The doctors have actually done a YouTube video using apples to demonstrate the phenomena that happens and the solution for the problem.

How do you know if you need to use REVERSE or not? Use our Solution Tool from our website to see what the Doctors would recommend for you.



Supercharge Your Body, One Superfood at a Time

So what is a superfood, you ask? No, it won’t turn you into a superhero… but it will give you plenty of important nutrients, fiber, and antioxidants that have a range of health benefits! It’s important to make sure you are getting all the micronutrients you need through eating fruits and vegetables, especially in the fall when cold and flu run rampant. Consuming superfoods daily is an excellent way to improve your health and immunity. Below is a chart that describes some of the most popular superfoods in detail:




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!



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