November 15, 2014

7 Tips for Surviving the Holidays (Without the Weight Gain)


I love the holidays… warm fires, Christmas trees and decorations, seasonal drinks and food. However, I don’t like stepping on the scale in January to find an extra ten pounds that creeped up on me over the last few months. AHHH! I have good news! Here are seven great tips to help you survive the holidays and come out on the other side feeling healthy, energetic, and motivated to start the new year off right! 1.)  Control Your Environment Set up your environment so that it works for you, not against you. In any situation, if all you have to choose from are unhealthy options, that is what you will choose. If you are sticking close to home for the holiday season, make sure that…

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October 9, 2014

Warm Lemon Water with Cayenne and Honey


This is one of my new favorite morning rituals!  Not only do I enjoy reaping all of the benefits to my health, but I really enjoy the taste and the energy boost!  Give it a try and let me know what you think. Health Benefits Hydration - Water, first thing in the morning, gives our body the hydration it needs after a long night of sleep. This is a great substitution for coffee, which is a diuretic and actually aids in the dehydration of our body. Detoxification - Lemon and cayenne pepper are both super stimulants to the liver, our main detoxifying organ.  They help to stimulate the liver's natural enzymes and rid the body of harmful toxins. Immune System Boost - Lemon, cayenne pepper and raw…

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September 22, 2014

Soak Up the Sun and Store Up Vitamin D


Today is the first day of fall and while I am looking forward to pumpkin patches, warm drinks and soups, and the changing colors, it is still sunny and 88 degrees here in Frisco, TX.  So I am taking this opportunity to soak up as much 'summer' and sunlight as I can.  Personally, I don't need an excuse to go lay out in the sun, but I do understand that not everyone is like me.  Here are a few great reasons to soak up the sun and store up your vitamin D.  Studies show that this hormone-like vitamin can help protect you from the cold and flu, depression, hypertension, diabetes, osteoarthritis, osteoporosis and cardiovascular disease.  Safe and adequate vitamin D intake has also been shown to lower…

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August 29, 2014

Not My Momma’s Oats


When I was a little girl, my mom used to fix oatmeal for breakfast pretty often. She would cook the oats on the stovetop and when they were all done she would top them with so much milk, brown sugar and butter that you almost forgot you were eating oatmeal. We pretty much turned them into a dessert, but boy were they yummy. I still eat a lot of oatmeal, but not my momma’s oats! As delicious as they might have been, the finished product wasn’t very nutritional. These days, the oatmeal in our house is fixed a little differently, but it is just as tasty. Fixing oatmeal is similar to putting together a salad.  Like the greens in a salad, the oats are the…

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August 13, 2014

Gluten Explained


Gluten is a very hot and controversial topic these days. Even doctors and scientists have different things to say about gluten and people’s sensitivities to it. Has all of this mixed information left you super confused? Don’t worry, you are not alone. This is one of the best explanations of gluten that I have seen. Dr. Alejandro Junger does a wonderful job of talking about gluten in a language that people can understand, as well as answering the most frequently asked questions about gluten sensitivities.

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August 8, 2014

Mixed Greens & Berry Salad

salad 1

It's summer in Texas and that puts me in the mood for a refreshing salad with mixed greens and lots of fresh, sweet and juicy berries.  The funny thing about this is that my mom has always loved berries in her salad and I never understood why.  I couldn’t imagine that sweet berries would taste good in a pile of greens.  As I get older, I find that my mother was right about so many things, (she would be happy to read that, I’m sure).  So, in time, I have discovered that this is one of my all-time favorite salads, especially in the warmer months.  And, it couldn’t be easier to throw together for a quick breakfast or lunch, or to place along-side any dinner. You…

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July 17, 2014

Milk and Bone Health

This is one of the most common topics being talked about among nutrition experts.  There are many different discussions that we could have about milk, but for this post, I am sticking to the relationship between pasteurized milk and the health of our bones. The American people have been told for so long that milk is the best source of calcium, and that you have to have lots of calcium to maintain strong bones.  I have actually come in contact with quite a few people who truly believe that milk is the ONLY source of calcium, but of course, this is NOT true.  Here is a list of foods that contain calcium. Sesame Seeds Spinach Collards Almonds Okra Sardines Salmon Molasses Broccoli Rabe Kale Soybeans (non-GMO) Bok Choy…

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July 16, 2014

Cilantro-Lime Brown Rice

This is a super easy brown rice recipe that tastes wonderful on its own, or can be added to quesadillas, burritos and tacos.  This is another recipe that I frequently double so it can be used for multiple meals throughout the week. Cilantro-Lime Brown Rice Ingredients: 2 tbsp olive oil 2 cups brown rice 3 1/2 - 4 cups water Zest and juice of 1-2 limes 1 tsp sea salt 1/2 cup chopped cilantro Recipe: In a large pot, heat oil over medium heat.  Add rice and stir to coat.  Let the rice brown in the oil for about 2 minutes, but do not let it burn.  Add in water, lime zest, lime juice and salt.  Bring to a boil, reduce heat, cover and simmer…

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July 6, 2014

Roasted Vegetables

roated vegatables recipie

At our house, we roast a side of vegetables at least twice a week.  The crunchy caramelization on the outside with the tender inside, is so delicious.  And roasting is, by far, one of the easiest ways to prepare vegetables.  You can eat these veggies along side chicken or fish, you can toss them into some brown rice pasta with a little olive oil, or you can add them to some leafy greens for a delicious salad.  Mmmm! I also highly recommend roasting vegetables for those individuals who might be new to healthy eating.  Roasted vegetables are much sweeter and more palatable for taste buds that are new to healthy eating. Give them a try and let me know what you think. Roasted Vegetables Ingredients: Fresh…

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June 13, 2014

Cheeseless Veggie Quesadillas

cheeseless veggie quesadillas

All I can say is, “Mmmmm”!  These things are absolutely amazing and a new family favorite.  My guys didn’t even miss the meat or the cheese.  That’s what I call a big win! The key to making this recipe as simple as possible is to prepare the black beans and the cilantro-lime brown rice ahead of time.  I almost always make a big pot of both at the beginning of the week to make weeknight meal preparation a cinch. Another time saving trick is using Frontera Original Guacamole Mix.  Of course, making your own guacamole is the best, but I love using this mix when I am trying to save a little time in the kitchen.  The Frontera seasoning is all natural, has very few…

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