Pre-teens and teens have a high demand for energy and nutrient needs for normal growth and maturation. Meeting the increased needs for boys and girls in sports takes knowledge and planning. Active teenage boys need 3,000-4,000 calories a day and active girls need 2,200-3,000 calories per day. Optimal nutrition for your teen athlete includes adequate… Continue reading 5 Things Teen Athletes Need To Know
Category: balanced meals
Plant-Forward: Eating a Plant-Based Diet
Knock Your Socks Off Veggie Burger Vegetarian Crockpot Taco Soup Veggie Flapjacks What’s so great about eating a plant-based diet? Concern for food-related environmental impact has grown, contributing to innovations of new and existing food companies. Plant-based foods are now more accessible due to higher demand for animal-food alternatives. Sales of plant-based foods increased 5… Continue reading Plant-Forward: Eating a Plant-Based Diet
How To Stock Your Pantry for COVID-19
Most everyone has experienced less than optimal meat buying options, either unavailability or higher cost. This is not likely to change anytime soon and could get worse. Read this…
What I’m Working On Right Now
Wouldn’t it be nice to merely consult a beautifully, laminated chart, written by a registered dietitian that tells you what to cook, how to make it and even provides your shopping list for the week?! Why haven’t I done this before?!
Worth-It Challenge for Week 5!!
It’s not rocket science. It’s not fascinating. It is likely something you’ve heard before, maybe even repeatedly! But, it is brilliant and it works!! Week 5 Challenge: Fill half your plate with vegetables For lunch, dinner and if you’re really enthusiastic, breakfast! “It doesn’t matter which vegetable. It can be salad, squash or… Continue reading Worth-It Challenge for Week 5!!
Week 4: The One Thing Challenge
Can you believe we’re here? In just 7 days, you will have done at least 4 super simple things to improve your health! I am fired up about this one. It is going to make you feel SO much better! It may help you eat less, it will make your skin look better. It may… Continue reading Week 4: The One Thing Challenge
If you do not already know, I live in Panama City Beach, FL. If you don’t keep up with the news or weather, a Cat 4 (3mph < Cat 5) just hit my city. My kids and I evacuated and my poor hubby had to stay behind for work. I am only able to see… Continue reading Holy Hurricane!
Week 3: The One Thing Challenge
I’ve done a little leg work for you. If you feel like you must hit a fast food drive through for your morning nosh, here are the best choices from the most frequently visited take away spots:
My Green Last Night…
I made a super easy chicken pot pie using frozen pie crust, leftover rotisserie chicken breast, chopped carrots, broccoli florets and frozen mixed vegetables with green beans, lima beans and green peas. What was your green yesterday? Scroll down to comments and let me know! Let’s keep this up! This is a simple and easy… Continue reading My Green Last Night…
Garlic & Soy Bok Choy
Bok choy is rich in folate, vitamins A, C and K. It’s an excellent source of calcium and fiber. This dark green leafy vegetable is loaded with phytonutrients, plant-based compounds that help lower inflammation and reduce the risk of developing cancer. Here’s a recipe I found that I can’t wait to try! I’m planning to make… Continue reading Garlic & Soy Bok Choy
The One Thing Challenge
If you want to look better and feel better, I’m your gal! Here’s how I’m going to help you accomplish both goals and make it easy… I am going to provide you ONE challenge per week. The challenge will be simple, it will be one single thing that you will begin immediately. You must continue the… Continue reading The One Thing Challenge
Mindful Eating in your 50s & Beyond
“It’s never too late to eat right and exercise the smart way”. “You can be healthier and more fit in your 60s than you were in your 40s.”
Roasted Vegetable Quinoa Bowl with Simple Tahini Dressing
not only are there tremendous health benefits, but going meatless even once per week plays a role in reducing livestock global emissions. Farm animals account for 14.5% of all greenhouse admissions and 1/3 of methane emissions!
How to Vegan
If you’re looking to eliminate all animal products in your diet, you have obviously done your research and are aware of the benefits as well as the challenges of going full veg.
Easy Peasy, Lemon Squeezy
Boil some pasta, rinse frozen peas, throw in some rotisserie chicken, a little pesto, a tablespoon of mayo, a quick squeeze of lemon…done and done! Serve with salad. Serve with dessert. Serve with nothing; just have seconds!! Who doesn’t love pasta and who doesn’t love simple? Serve cold, or warm. Pre-make for a last minute… Continue reading Easy Peasy, Lemon Squeezy
Nature’s Cheeto Dust
Nutritional yeast is grown on molasses and is loaded with B vitamins! It contains 16 different amino acids (needed for building muscle), at least 14 minerals and 17 vitamins. Just 2 Tablespoons contains only 60 calories, a whopping 9 grams of protein and 4 grams of fiber.
3 Step Zucchini Flatbread
If you’re not a vegetable eater and this doesn’t look tasty to you, try it anyway! Making vegetables taste good is my speciality. It’s fast, it’s easy, it’s healthy and I’m certain you will like it!
3 Step Meal
When more than five people who read your blog on the regular make the same comment, you should probably listen. “Everything you cook sounds good, but I’m not going to do all that”. Recently, a friend told me that she would love to make some of the dishes I post, but if any meal has… Continue reading 3 Step Meal
Getting Smart with the Natural Life
Where do you draw the line between what is natural and positive, and unnatural and negative?
A Story I’ll Never Forget
Feeling satisfied by his successful hunt for these wild gems and with full belly, he turned the page in his mushroom book, anxious to embark on his next exploration. With no small degree of trepidation, he read the words
Achcha Khana (Good Food)
I was fairly new to Indian cuisine when I visited London and fascinated by the orchestra of new flavors.
The Whole 30. Just Another Fad?
There are quite a few really good “rules” in this “30 day” meal plan, but I found a few things that are contradictory to current, research-based medical and nutrition advise. If you aren’t familiar with the Whole 30, click this link to read the basics of the program Whole 30. I was very happy to… Continue reading The Whole 30. Just Another Fad?
Just Give Me Tacos and Tell Me I’m Pretty
“You can’t make everyone happy. You are not a taco”
Signs That Show You Need a Sheet Pan Meal…
Signs That Show You Need a Sheet Pan Meal… When you wake up in the morning and the first thing on your agenda…
I’m always looking for ways to get kids to like vegetables. Does it always work? Absolutely not. Is it important to keep trying? Certainly! Many times, parents give up after one or two tries with a new vegetable. Don’t throw in the towel so soon! Kids should be offered a new food 7-14 times before… Continue reading Veggie Flapjacks
10 Facts That Will Make You Want to Eat Salmon This Week
Salmon promotes eye health. Salmon is rich in omega-3 fatty acids which help lubricate dry eyes and the vitamin D in this fatty fish protects against macular degeneration. Eating salmon may improve your mood. Salmon contains tryptophan, a precursor to serotonin, a neurotransmitter associated with mood regulation. Studies show the omega-3 in salmon help depression.… Continue reading 10 Facts That Will Make You Want to Eat Salmon This Week
The British love to make roast dinners. I had the privilege of eating many roast dinners served by my generous friend, Emma. Even though she lives in Germany now, I still look up to her. This gorgeous gal could get up in the morning, run a full marathon, clean her house, read an entire book, take… Continue reading Roast Dinner
We were suppose to have Green Chef delivered today. It didn’t come. I need to plan meals and shop accordingly. If I stock fresh produce with no plan, I end up throwing a good deal of it away. Tonight, I wasn’t prepared. I’m also not one to load up all the kids to make… Continue reading Winging It
How to Make a One-Pot Dinner You Won’t Forget…
This is a recipe that is a bit sentimental to me. I haven’t seen or tasted it since the first meal Mike made for me. I have a theory that any man who offers to cook for you will always make spaghetti. Am I right or am I right, girls? He didn’t; maybe that contributed to… Continue reading How to Make a One-Pot Dinner You Won’t Forget…
Coconut, Curry Lentil Soup
Forgive me for my recent lack of posts. We’ve been doing a bit of traveling, some crafting, a deal of Christmas shopping, decorating and a lot of eating, including Gilligan, my 13 year old Weimaraner, whose binging around the neighborhood hasn’t gone well for his belly….or for my rug. Ugh! I made everything from scratch… Continue reading Coconut, Curry Lentil Soup
Garlic & Lemon Roasted Cauliflower Rice
Parsley and lemon juice are all you need to make this cauliflower rice a quick, delicious and healthy side!
Knock Your Socks Off Veggie Burger
This is a very messy burger. But, if a burger ain’t messy, it ain’t a good burger ya’ll!
Think Outside the Pizza Box
I love using Naan bread to make homemade pizza. If you have a picky crowd, you can personalize each round.
Snacks are important for kids. Between-meal munchies provide an opportunity to squeeze in some needed nutrients and help kids focus. Make these nutrients your target when choosing lunches and snacks
A Family Favorite
I love soup because you throw it all into one pot and serve up a complete meal that everyone loves.
Can Garcinia Cambogia Help Me Lose Weight?
with only a 1% weight loss in HCA users compared to the placebo group.
It’s All About the Bowl
Breakfast bowls, Greek bowls, burrito bowls, Buddha bowls…a side dish, a main dish, a great packed lunch! I like this new fad! Here are a few things you can put in your quinoa bowl
The Udder Truth About Milk
What’s the difference between whole “Vitamin D” milk, 2%, 1% and skim?
When I began studying to become a dietitian, I knew I needed to discover a way to shift the savorless plants into something I could really enjoy eating.