Category Archives: Nutrition

Posted on by Wendy Lynne

How To Satisfy Your Sweet Tooth…

When you see that brownie, that piece of candy, does your resolve to stay on your diet abandon you at the moment of temptation?

All those diets you’ve ditched for a slice of cake, all the extra calories you took in “just to have a taste of something sweet”. 
 Where has it gotten you? 

Into a larger size pants, disappointment when you look in the mirror, low energy and self-esteem?

Yes, sweets momentarily taste good, but the life-long repercussions far outweigh the short-lived pleasure. 



To make it easier to overcome your sweet tooth, check out the 5 top pitfalls that could sabotage your best efforts.

Pitfall #1: Candy 

Nothing gets refined sugar circulating through your body quicker than a piece of candy—and if you’re in the daily habit of eating candy, then your body will always crave it. 

Candy has no nutritional value and is stored on your body in the form of unwanted, annoying fat. Continue reading

Posted on by Fitfoodcoach

5 Simple Ways To Not Gain An Inch Over The Holidays

Holidays are a very hectic time for everyone and staying healthy is usually far everyone’s mind.

I put together a list of 5 simple things you can do over the next week to make sure you can enjoy the holidays and not gain those extra-unwanted pounds…

1. Eat a protein-rich breakfast – scrambled eggs with veggies would be ideal or see the simple recipe below…

2. Do just 5 minutes of high intensity exercise every day. Below are some ideas of exercises you can do anywhere and anytime – even in street clothes.

3. Limit yourself to only 1 treat per day – pick an extra special dessert. Continue reading

Posted on by Fitfoodcoach

7 Simple Healthy Eating Habits

Eating is one of the few things in life we pretty much have control over. It is also something that can have a profound effect on our health and happiness. So what better way to improve yourself than integrating a few new habits.

Here is a short list of things that most people can easily integrate into their everyday lives, which will have a positive effect on their health.

1 – Start the day with a Peppermint Tea. Although it is great to start the day with lemon juice or apple cider vinegar in hot water to aid digestion and alkalize the body, I find it can get a bit much day after day – becoming harsh on the digestive system. A more gentle option is Peppermint tea, which will work to soothe and relax the digestive tract. Make sure you find the highest quality of peppermint tea so it will have the highest potency. Continue reading

Posted on by Fitfoodcoach

50 Ways to Never Waste Food Again

“Use it up, wear it out, make do, or do without” is a favorite adage in both frugal and green circles, and it is something I strive to live by. One of the best ways to “use it up” is to think differently about our food and ways to avoid wasting it.

We’ve all had it happen: half the loaf of bread goes stale because no one wants to eat sandwiches today, and the grapes we bought as healthy snacks for the kids’ lunches languish in the crisper. With a little creativity, and an eye toward vanquishing waste in our lives, we can make use of more of our food before it goes to waste. Here are a few ideas for you.

Using Up Vegetables

1. Leftover mashed potatoes from dinner? Make them into patty shapes the next morning and cook them in butter for a pretty good “mock hash brown.”

2. Don’t toss those trimmed ends from onions, carrots, celery, or peppers. Store them in your freezer, and once you have a good amount saved up, add them to a large pot with a few cups of water and make homemade vegetable broth. This is also a great use for cabbage cores and corn cobs. Continue reading

Posted on by Fitfoodcoach

The Best Thing You Can Eat For Breakfast

Great Reasons To Eat Eggs For Breakfast…
1. Egg keep you feeling full much longer than cereal or toast.

The protein and fat in eggs helps sustain your energy levels, keeping you satisfied for longer and reducing the need for a mid morning snack.

2. Eggs assist weight loss.
This is a follow on benefit from keeping you satiated. Studies have shown that people who eat eggs for breakfast are more likely to lose weight than those who ate bagels.

3. Eggs are a great source of protein.
Whole eggs are one of the most complete sources of protein, meaning eggs contain all the essential amino acids which we must get from our diets.

4. Eggs tend to be relatively inexpensive.
Compared to other high protein foods such as red meat, even free range eggs are more budget friendly. Continue reading

Posted on by Fitfoodcoach

Breakfast Suggestions for People on the Go

The all-American breakfast smorgasbord: cold cereal of every variety (from super colon blow to candy coated balls of sugar in the shape of the latest cartoon fad), toast, toaster strudel, bagels, croissants, donuts, coffee cake, pop-tarts, French toast, pancakes, blintzes, crepes, waffles, muffins, scones, hash browns, oatmeal, breakfast bars, breakfast squares, and now even breakfast “cookies.” (Do tell us what we’re leaving out. We know there has to be something!) We swear you could set the list to that Billy Joel tune. There’s a weekend challenge – anyone?

Whatever way you slice it, just reading the above list is enough to make your insulin rise. What is it about breakfast that is so darn carb-dependent? The most important meal of the day suddenly seems the most irksome, uninspiring, even ominous. You throw open the cabinets and fridge door on your way out, keys in hand. “What am I going to eat???” Too many of us end up just closing the cabinets with a frustrated, rushed muttering of expletives as we grab our bags and finally go. There’s a great way to start the day. (Just think: you get to sit through the morning meeting staring a hole through the gigantic box o’ donuts your supervisor brings every week.)

But what’s a desperate Primal person to do? They need something they can either prepare the night before, grab while running out the door, or prepare on-the-fly in a couple minutes or less. Consider this MDA’s Primal breakfast menu – for those on the go.
The Incredible, Edible Hardboiled Egg!

The hard boiled egg can be the basis for many a meal-on-the-go. Peel, pack and top with a dash of Sea Salt & Pepper the night before. Continue reading

Posted on by Fitfoodcoach

15 Tips for Buying Organic, Real food on a Budget

Found this great list on how to save $$$ buying real food at Deliciously Organic…

1. Buy in season. This not only ensures you get the biggest bang for your buck, it also means your produce will taste “as it should” – full of flavor and perfectly ripe.
2. Stretch meals with beans and grains.
3. Become a member of a CSA or Co-op. Get a box of fresh, all organic produce for a fraction of what you’d pay at the store. Check Local Harvest for a CSA near you.
4. Utilize pantry staples. Pantry staples reduce the need or urge to order out by ensuring you can whip up a meal with only a few fresh ingredients from the store.
5. Order organic, unprocessed sweeteners from Amazon. They have a program called “Subscribe and Save” that enables you to buy products at a discount and get free shipping. Continue reading

Posted on by Fitfoodcoach

Sugar lurks in the most unlikely places…

Sugar lurks in the most unlikely places, and it is everywhere! It’s like playing I-Spy in the ingredient list because it hides everywhere and disguises itself in many different names.

So many names! You don’t have to memorize all of them, though. Just use look for any kind of “sugar,” “syrup,” or anything that ends in “-ose,” and then stay away from it.

Ketchup is a major culprit. There are about 4 grams of sugar per tablespoon of ketchup. That is about a teaspoon of sugar per serving. It’s like someone put sugar in the salt shaker, and you are pouring it all over your burger! Most brands use high fructose corn syrup, too. I have yet to find a brand that adds no sugar. Thankfully, I don’t like the taste of ketchup anyway. Stick to the already sugar-free mustard if you need something to dip your fries in. Continue reading

Posted on by Fitfoodcoach

Top 10 Superfoods For Women

I want to stress the importance of balancing blood sugar (glucose) and hormones when it comes to women’s health. Those two things form the foundation for radiant energy, stable emotions and better stuff in your jewelry box – both pleasant memories and shiny things.

To function optimally, the body must maintain blood sugar levels within the proper ranges. Extreme fluctuations cause roller-coaster hormones, which can lead to hissy fits, dish tossing and crying jags. It also leads to all kinds of health problems down the road. We can avoid the drama by keeping glucose and hormones in balance. That starts with nutrition and exercise. Yoga is my preferred form of movement-induced, hormone balancing (pun intended). Here are my food favorites.
Top 10 super-foods for women
1. Cinnamon

Cinnamon has a long history as a functional food. Not only does this sweet spice smell and taste wonderful, it also helps control blood sugar and makes you feel full longer. It’s anti-microbial, helps fight candida and is a good source of fiber, calcium and iron. I add about a teaspoon of cinnamon to all my smoothies. I also sprinkle it over yogurt, add it to homemade granola, power bars and whatever else I can think of. I try to eat at least a teaspoon of cinnamon a day. Continue reading

Posted on by Fitfoodcoach

Get Past Your Sticking Point

Many people do really well with starting a healthier life, they start exercising and eating healthier – the metabolism gets into check and the body changes favorably. The difficulty comes when this honeymoon period ends and the body adapts yet there is still a bit of excess weight being carried. For those who don’t want to force their body into further weight loss with extreme exercise or starvation this is a tricky and frustrating time. The wiser and more long-term strategy is patience and coercing the body into getting leaner gradually, I have found a few things extremely helpful in this situation.
Three Lifestyle Changes and Diet Tips
1. Liver Detox – The liver is key for both Carbohydrate and Fat metabolism. Firstly the liver is in charge of keeping blood glucose within a normal range, this is because the liver stores excess glucose after a meal, then releases it to bring up blood glucose hours after a meal Continue reading