Category Archives: Nutritition 101

Basic introduction to nutritional concepts and theories.

July Produce, News and Recipe

All the sweetness! All the Juiciness! All the AMAZINGNESS! Summer fruits are the best fruits. Sorry Winter – you got all the starchy veggies that I also love. Right now, it’s when summer SHINES! Of course, I also live in Arizona where it is hitting those HOLY CRAP HOT temperatures – so I’m eating all this amazing stuff from air conditioning …. #nocares

Cut those stone fruits in half, remove the pits. Brush with a little coconut oil and place them cut side down on a warm grill for about 3 min. Top with fresh vanilla bean ice cream. You are welcome.

June Produce

OOOHH I absolutely LOVE summer produce! Peaches, berries, baby spinach, baby tender greens, artichokes, just all the sweetness! Have you ever tried grilled peaches with some homemade vanilla bean ice cream? YUM! Berries and angel food cake with frozen whipped topping? SO IN! What are you most excited to tempt your taste buds with this season?


Hey there!! If you’ve been following along on any of my social media channels, you probably have heard I wrote a cookbook! As I have spent the last 20 years going through my own fitness and health journey, I slowly realized that the holidays can be a true test of living the healthy lifestyle. Many of our family traditions, as least when it comes to food, Continue reading COOKBOOK IS COMING

October Produce

Eating seasonally provides our bodies with exactly what it needs at the right time of year. In fall, we start to get away from the juicy water based produce, and into the fleshy, starchy produce. More carbohydrates, denser flesh to allow our bodies to increase energy stores for the cold winter months. Less zucchini and more butternut squash. Less peaches, more pears. Did you know the rind on acorn squash is edible? Totally is.

If you are training, this is a great time of year to add endurance drills to your training – conditioning your body to use energy stores effectively on long slow runs.








Brussel Sprouts

Butternut Squash





Collard Greens












Honeydew Melon














Sweet Potatoes



Winter Squash


Health Coaching: what to expect after you’ve hired one

What should I expect if I hire a health coach?

You made the commitment and hired a health coach. What happens now? I’ve tried to provide you with a brief description of what the experience is like based on my personal experience or how its been described to me by health coaches and others who have used the services of a heath coach and were satisfied with those services. Continue reading Health Coaching: what to expect after you’ve hired one

What You Should Know Before Hiring a Health Coach

The newest trend in the health and fitness industry is the rise of the Health Coach. I bet you know at least one person who is currently a health coach. Personally, I have my own health coach and I know several people who are health coaches. But before you shell out upwards of $100 a month, lets take a closer look at the title, the profession and some things to expect.  Continue reading What You Should Know Before Hiring a Health Coach

Nutrition Labels: Tomato versus Tomato

Recently, I was grocery shopping at a store I don’t normally shop at, and I needed diced tomatoes for my vegetarian chili recipe. Often I will just buy fresh tomatoes, dice them myself, but that isn’t always practical, so when that is the case, I like to buy the tomatoes in a box, not in a can. In fact, I try to avoid anything in a can.   If I can’t buy it fresh, I’ll resort to frozen, but only canned if I am seriously desperate. This is usually a great policy for most foods, except tomatoes. Continue reading Nutrition Labels: Tomato versus Tomato

7 Day Clean Eating Challenge – The Ground Rules

Since my back surgery in December, I have managed to maintain my pre-surgery weight (wasn’t as successful the first time), and with January being a fairly hectic month in my house, I really needed to clean up and reset my nutrition. I hear a lot of people talking about the latest “cleanse” to start the new year off “on the right food”, so I made sure to track everything I ate over 7 days and kept my diet as free from processed foods and added sugar as I possibly could. Let me explain my approach.

Continue reading 7 Day Clean Eating Challenge – The Ground Rules

How much is a serving?

We are so often over served at restaurants that sometimes it’s easy to forget exactly what a serving size of anything is anymore. Eating larger serving sizes than we should is one of the biggest contributors to unwanted weight gain, right after eating foods that are high in calories and low in nutrition. Keep this chart handy to help you remember

Cheese 1.5 ounces
Fat (butter, oil) 1 Tablespoon
Vegetables, raw 1/2 cup
Vegetables, cooked 1 cup
Leafy Greens (kale, lettuce) 2 cups
Fruit, fresh 1 medium/1cup
oatmeal, dry 1/2 cup
Dry ceral 1 cup
Pasta/Rice 1/2 cup/2 dry ounces
Bread 1 slice
pita 1/2 pita
Meat (poultry, pork or beef) 3 – 4 ounces
nut butter 1 Tablespoon
Beans/Legumes 1/2 cup
Milk, Yogurt 1 cup/8 ounces