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Blog / Nutrition

Small Snacks

Angela Florio Lojko: Personal Trainer and Fitness Coach at Fitness Together Cold Spring Hills Sep 1, 2015 Nutrition

We’ve all been there: hunger striking before dinnertime, a sudden craving for something sweet, the need for a quick boost before working out. The solution? A small and satisfying snack that won't tip that calorie count over the edge—after all, a quick nibble can easily turn into the calorie equivalent of a full-blown meal. Here are 10 flavorful, low-calorie...

3 Powerhouse Food options for amazing energy

Jun 24, 2015 Nutrition

Ø  Brown Rice: Rich in manganese, the mineral that helps produce energy from protein and carbs, it will help you maintain high energy all day. A versatile ingredient, brown rice can be served as a side dish with your favorite lean proteins (along with nutrient-packed veggies!) for a powerhouse lunch or dinner. Ø  Sweet Potato: High...


Susan Miller RD, MPH CDN Jun 18, 2015 Nutrition

This crib sheet will help you to understand why regular eating is an important first step in developing eating patterns that will lead to weight loss. REGULAR EATING: THE BASICS What are the benefits of regular eating? Eating regularly is the first step in any eating plan Eating regularly will improve your chances of losing weight, but there are other benefits. These...

What to Eat After You Workout

Jun 16, 2015 Nutrition

The energy you put into your body post workout is vital to ensuring you stay on track with your goals, plain and simple. The best bet for your bod is to plan on eating a complete meal within an hour of working out. If you can't do that, ensure your body gets these basics: Protein: Lean chicken, eggs, fish or a high-grade whey protein powder all pack their own benefits....

Carb Cycling

May 29, 2015 Nutrition

No matter how successful your weight loss plan, dropping those last 5 pounds can prove very problematic. Between dietary limitations and exercise plateaus, finally crossing the finish line may be more difficult than you imagine. Rather than just accept the extra weight, it may be time for a safe, but extreme, change in diet.   Carbohydrate cycling means scheduling...

Get Some Culture

Apr 25, 2015 Nutrition

While many of us spend countless hours trying to ward off invasive bacteria, it may be causing more harm than good. Certain bacterial cultures are necessary for effective and efficient digestion, and excessive exposure to anti-bacterial agents can limit your body’s ability to extract needed nutrients from the foods you eat. A healthy digestive tract can improve metabolic...

Recipe: Mashed Sweet Potatoes with Coconut Milk and Ginger

Jan 8, 2015 Nutrition

Sweet potatoes are loaded with the healthy carbs and nutrients that will help you recover from the most exhaustive workouts. Opting for sweet potatoes instead of white or yellow potatoes will help your body fill up on necessary starches without tons of killer calories. Prepare this mashed sweet potato dish as a side with lean protein for an nourishing and satisfying meal after...

Think about what you can add to your diet, not what you should take away......

Sep 4, 2014 Nutrition

Start by focusing on getting the recommended 5-9 servings of fruits and vegetables each day.   It sounds like a lot, but it is well worth it, because at the same time you are meeting your fiber goals and feeling more satisfied from the food.   More than 200 studies have documented the disease-preventing qualities of phytochemicals found in fruits...

Healthy Foods to try in 2014.....

Aug 25, 2014 Nutrition

Almond flour...... High-fiber, high-protein, high-nutrient nut flours are a terrific alternative to wheat flour in baked goods, Hood says. Her basic, gluten-free flatbread formula calls for five ingredients: almond flour, eggs, baking soda, salt and honey. “I make flatbreads all the time,” she says. “They’re ready in 10 minutes flat.” Good...

Healthy Foods to try in 2014.....

Aug 18, 2014 Nutrition

Grapeseed Oil...... The versatile, good-for-you oil has a high smoke point and neutral flavor, so it’s perfect for sautéing. It lowers LDL, the so-called bad cholesterol, and it costs less than olive oil or canola oil. It’s green, too: Grapeseed oil is made from the seeds of spent wine grapes.   Pistachios (in the shell)....... There...

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