healthy eating Dec 06, 2021

We’ve all wanted to lose weight at some point but without the negative result of decreased energy levels. Is there a formula for losing weight AND avoiding sluggishness? Yes!
Let’s take a look at how the body uses energy (calories) and which foods give your body the greatest energy source.

Lose Weight Gain Energy

Calories as energy

According to the energy balance equation, equal amounts of calories in and calories out result in steady weight.  To lose weight then, expend more than you eat.  This is a simplified statement but after watering down all the science it holds true.         

Carbs are a food source to gain energy.  Your body gains (food) energy when you intake more energy (food) through your diet than you expend through physical activity. That’s why the main point of most diets is to limit your energy intake by counting carbs or calories.

Diets in years past were about counting calories or limiting...

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TRACKING MACROS - Why and How Counting Macronutrients Works

healthy eating Aug 17, 2021

Macronutrients became the new “counting calories” wave of the nutrition and fitness industry a while ago. The difference is the attention paid to what types of foods are eaten, in the correct amounts.  We will look at what macros are, how much of each you should be eating, and which foods count for which macro.

What are macronutrients?

Macronutrients are the nutrient parts of food the body needs for energy. These carbohydrates, fats, and proteins are the nutrients you use in the largest amounts.

A healthy diet should include all three macros and with awareness eat them in the correct quantities.

Why you want to count macros:

  • It can help you lose weight
  • Get your metabolism revving
  • Have more energy
  • Stay full longer after eating


Carbohydrates - 45-65% 

Proteins - 10-35%

Fat - 20-35%

Pick your ratio based on body type, goals, activity level, and medical history.  

If you are an endurance athlete, you will need more carbohydrates, where Keto...

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HOT BREAKFAST IDEA! When a quick, healthy hot breakfast is needed.

healthy eating recipes Mar 04, 2021

Healthy Hot Breakfast Idea

On a cold rainy day, a breakfast smoothie doesn't sound as appealing as something hot.  This hot breakfast idea hits the spot and is ready in 7 minutes.  Have these healthy staples on hand to whip up this balanced breakfast and keep your hunger at bay for hours!

Quick Hot Breakfast Idea: What's in the bowl?

This 7-minute breakfast bowl has steel-cut oats sprinkled with chia seeds and pepitas, topped with a fried egg, blueberries, and sliced tomato.  The best thing about this hot meal is it's a balanced breakfast.  When you eat carbohydrates, protein, and fat in a meal, you stay full much longer.  Let's break it down. 

Quick Cooking Steel Cut Oats

Steel Cut Oats are a high-quality complex carbohydrate with a good amount of fiber and protein.  Complex carbohydrates aren't as refined as simple carbs and keep you full longer. 

Your body uses a complex carb over a long period of time instead of burning it quickly like a...

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DEPRESSION AND DIET Your Diet Could Be Making Your Depression Worse

healthy eating self care Jan 27, 2021

Eating healthy for depression

Eating healthy for depression isn't something depressed people worry about.  This knowledge is important to know or share with someone who needs it. 

Diet and depression

When you realize you’re in some level of depression or someone notices you are, healthy eating may be the least of your worries.

Depression and diet and exercise are two natural remedies of depression. Exercise is proven to fight mild depression (see blog here) by increasing serotonin levels and releasing endorphins in the body to feel better.

Let’s take a look at the link between depression and diet. What foods to avoid and which foods may help depression.

Foods that could be adding to depression


If you're coping with depression, it can be important to know what not to eat. Unfortunately, many of these foods are the ones people often turn to when they're having a rough day.

We know that sugary foods and drinks are not good for our bodies. What you may not...

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healthy eating Nov 06, 2020

Honey is as interesting as the insect that makes it.  The process of raising bees and harvesting honey from the comb would fascinate any self sustaining enthusiast.  While honey may become forgotten in your pantry, here are some honey facts which will have you reconsidering this caramel colored gem. 

1.  Versatility 

Honey has a variety of uses. 

Cooking and baking

It provides balance to dishes – complementing and enhancing a variety of recipes. Honey pairs nicely with citrus, berries and yogurt, as well as with fermented or pickled products, because it decreases sourness in certain foods. Honey also balances bitter flavors, making it a clear favorite for coffee and tea. Additionally, honey modifies salty perception and works well with cured products, like ham and bacon.

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If you’re thinking of starting a new fitness regime, which all massage therapists should have, use these 10 tips for beginners to make sure that you reach your goals. 

 Keep It Simple

 Those people you see in the gym running for an hour or lifting heavy weights began somewhere just like you.  Remember it’s a lifestyle and change doesn’t come overnight.  The cool thing is your body can learn to do anything you train it for.  Want to build upper body strength so your neck doesn't hurt while doing massage?  Take it step by step and you will get stronger and those little aches will go away.  In order to avoid injury, make sure you familiarize yourself with the basics first.  This is a good time to hire a personal trainer to teach you how to use the machines, show you proper form and write you an appropriate workout plan tailored to your current fitness level.  Start off with some shorter sessions and then expand your...

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healthy eating Oct 14, 2020

How much you eat matters as much as what you eat.  For those who snack, partake in office shared food, or stop for coffee/soda during the day along with consuming regular meals might be surprised how much food they’ve had in one day.  In this world of super-sized fast food and enormous quantities served at restaurants, it’s no wonder Americans are the most obese society.  I don’t blame people for not knowing what a healthy serving size is.  It’s not talked about or demonstrated by most restaurants.  Restaurants get reviews toting “lots of food” or “big portions” as if it’s a good thing to grossly over-deliver portion amounts to the table.  Unless you’re sharing that meal, it’s most likely enough for 2-3 meals.

Young and old, obesity has infiltrated our lives in one way or another; affecting us personally or a loved one. And it isn’t just about the numbers popping up on the scale....

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healthy eating recipes Oct 09, 2020

Here’s a great way to use up any leftover vegetables sitting in your refrigerator. If you don’t have the vegetables used here, feel free to substitute any sturdy veggie you have on hand, such as carrots, fennel, parsnips, eggplant, and cauliflower.  

Roasting deepens and intensifies the inherent sweetness of vegetables; so don’t be surprised if this becomes a new family favorite!

Mediterranean Roasted Vegetables

Prep time: 15 minutes
Cook time: 40-45 minutes


  • 1 lb. bag mini sweet peppers, seeded and cut in half 

  •  1 lb. Portobello mushroom caps, sliced

  • 1 large red onion, sliced

  • 1 lb. Brussels sprouts, trimmed and cut in half

  • 2 t. garlic powder

  • 2 t. Herbs de Provence (or Italian seasoning)

  • 2 T. extra virgin olive oil

  • 2 T. balsamic vinegar

  • Sea salt and black pepper, to taste 


  1. Preheat oven to 425°F and line a large, rimmed baking sheet with parchment paper. Set aside.
  2. Add peppers,...
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healthy eating Oct 01, 2020

This one beverage is the center of many days.  It's from a bean that grows in nature so it must be good for us right?  Well, that depend what you put in your coffee.  A gingerbread latte is a far cry from a black cup of coffee.    

How do you take your coffee?


There are as many ways to make coffee as there are ways to drink it.  Black, with cream and sugar or a fancier version like the latte or cappuccino.  Espresso machine, french press, pour over, good ole drip coffee, there are many ways to make coffee.  Some swear grinding the beans right before you brew makes all the difference.  However you come by your morning cup let's look at what's hiding in your coffee so you can decide whether a change for better health is in order. 


  • Milk of any percentage will contain sugar and dairy calories of course.  Fat free milk for example has about 3 grams of sugar per 2 ounce and roughly 25 calories. If you're a 16...
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healthy eating Sep 24, 2020

Over 2 billion cups of coffee are consumed each day worldwide according to Wikipedia.  This beloved drink is the beginning of the day for so many people but are there any nutritious benefits in this popular cup of joe?  It depends on what you put in your coffee, how the bean is processed and how much you drink.  In this two part series we will take a look at the health benefits of the coffee bean, caffeine in general (how much is too much), and the healthiest ways to drink your coffee.  With a bonus Starbucks menu deep dive!   

Not all coffee beans are equal


Although there are different ways to process the coffee beans before they are ready to purchase, mold has been reported in some coffee bean production.  The potentially harmful chemicals, called mycotoxins are formed by mold which can be found on improperly stored beans.  Our bodies are regularly exposed to trace amounts of other harmful substances and since mycotoxins are...

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