Working for Wellness

  Have you tried pickleball yet?  Time magazine  recently published a great article on why this game is SO popular and the associated benefits.   Why do I love it? Well, I have some "broken parts" and the smaller court helps me still be able to play... What else? I consider myself a recreational athlete, but I never actually played a "sport" - and this one is EASY to learn! The rumor is true, anyone CAN play! I am playing with people of ALL ages and socializing with neighbors and meeting new people while moving! my husband!  will even join in on the fun Excellent exercise for the brain- you should always be strategizing a few strokes ahead. significantly helps with hand+eye coordination A few of my neighbors are working with a coach every month or so ...I highly recommend this as you can't spot your own bad habits.  Once the coach identifies them for you, it is easier to catch yourself and break the habit in games. Cheers to your next game- and don't g...

  I am a part of a garden club (yet really it's  a small FARM! ) Our fearless leader puts in SO much work...every day.  She was kind enough to share some juice from a watermelon WE grew! What's better?  She brought it cold to our pickleball game, and I enjoyed drinking it immediately after our games.   Why is that better?  Watermelon juice is a great partner to fitness as it is packed with antioxidants, amino acids (especially L-citrulline), potassium and beta-cryptoxanthin. Potassium can cut down on cramps from exercising- especially in this Texas heat L-citrulline can be converted to arginine which is an essential amino acid to relax blood vessels and improve circulation Antioxidants  like Vitamin C and lycopene which can curb your risk of cancer and diabetes (along with a healthy lifestyle)  Beta-cryptoxanthin   is a naturally occurring pigment that may protect your joints from inflammation (and my old joints definitely need tha...

  Hello friends!  If you are feeling the heat from this summer AND your grocery bill- then we are on the same page!  I decided the price of my favorite protein bars (that pass my "clean label" test") were getting too expensive and it was time to try my own version.... 2 scoops Isopure Protein powder (plain) 1/4 cup almond butter 1/2 cup peanut butter 3/4 cup raw oats 65 of the 70% cacao chocolate chips- divided evenly 1/3 cup water drops of liquid stevia to taste (Nutrition facts: Makes 11 "big" bites - 156 kcals; 9 g pro, 9 g carb) Blend all of this up in a POWERFUL blender and VOILA...I didn't add the 6-7 chocolate chips per "bite" until I made them into balls. Were they good?  Yes, with notes: Husband thought should be sweeter I'd like them to be higher in protein and a bit less carb Even the blendtec had trouble with this batter, they have a small blender jar made for nut butters that I will try next time. I will keep you updated as I'...

  Well, we can't let this scorcher of a summer pass by without talking about staying hydrated! I was going to do a post on skin health in the heat, but really...taking in enough fluids is one of the major basics of OVERALL physical health -  especially in sizzling climates !  They used to say 8 cups a day...but...as I'm sure you have realized... you can't really generalize the requirement when  you consider the following: how hot is it how much do you sweat what is your activity level body type and size....etc Water can significantly impact performance.   It depends on  kind of activity length of activity are you a "salt sweater" and if long endurance workouts, may need to make sure carbohydrates are on board to "hold on" to the water....  How much water do you need? Including the water in food, you need between 91-125 fluid ounces of water   =  11-16 CUPS  of water/day. You CAN get about 20% of you fluid needs from food if you are ...

Hi everyone! I hope you are enjoying your summer!  There is NO better snack to cool off with than watermelon this time of year!  Our garden group (really a small FARM!) grew them this year.  It was so cool to successfully grow watermelon and enjoy it with friends and family.     Did you know ...? watermelon is 92% water rich in Lycopene- a powerful antioxidant! you can eat the RIND !? rich in Vitamin C, A, B6 + potassium and zinc Pickled Watermelon rind recipe rich in Vitamin C you can roast the SEEDS ! Roasted Seeds recipe 1/4 cup roasted seeds = 7 grams protein, rich in magnesium, folate, copper, & potassium! rich in Vitamin B complex as well! you can grill watermelon Grilled watermelon recipe I've even made a "cake" with a watermelon! fresh Watermelon "cake" recipe Stay cool and enJOY the season!

In the world of wellness, it often comes down to reducing inflammation for improved health. Whether it is arthritis related inflammatory pain, or another inflammatory disease, such as colitis- focusing on ways to naturally reduce inflammation is a great place to start. As a nutrition and wellness coach, with a Registered Dietitian training and certification- I can be quite the skeptic.  Yet, I do enjoy digging into trends and inquiries to see if there is some support for new claims. CBD may not be a NEW claim, but it has definitely gained significant traction in “mainstream” wellness.  When my older dog started having significant arthritic pain, I gave her ¼ of a CBD puppy chew- and WOW….she has a new “leash” on life!  With that observation, I decided to dig into CBD for human inflammation. Chronic pain is often due to inflammation and can be quite difficult to manage. Too often, patients end up with side effects from the pain medications required to get their pain under ...

  Am I a good cook? NOT really.... People assume since I am a Nutrition coach, that I am most definitely "top chef" material. This week marks the 4th week of National Nutrition Month.  One of the themes is "learn cooking and meal prep skills."  Yet,  my husband would agree, I am at better at planning and managing versus cooking!   But don't fret, if I can throw together a healthy egg meal, SO CAN YOU!   Although eggs used to get a bad rap, egg scrambles are an easy way to consume great protein and pair with a ton of veggies... ( it is basically an omelet, but much less finesse required! )  For my lunch today, here was my quick recipe: tear or chop up about 1.5 cups baby spinach chop up about 1/2 large red bell pepper slice 1/3 - 1/2 cup grape tomatoes saute in pan with a bit of olive oil spray and no salt seasoning of your choice once the spinach is wilted, add in one whole egg + 2 more egg whites cook until reach desired doneness throw into ...

  Do you plan your meals and snacks?  That is this week's theme for National Nutrition Month! We recently talked about healthy grocery shopping on a budget.  Planning ahead gives you more bang for your buck (food and money -wise). There are all kinds of apps out there to help you keep a running grocery list, in addition to downloadable meal plans. A  Nutrition coach like myself can take it a step farther for you and create meal plans with recipes and lists that coordinate to your family likes, dislikes, allergies, intolerances and calorie goals. When you plan ahead, you can see what ingredients you HAVE on hand and plan to use them first...then only buy what you need.  Additionally, I have found I won't over snack if I know I have something awesome planned for my next meal. Do you have a favorite grocery shopping app?  My favorite ones include the option of scanning the bar code on the food to easily add it to your list, such as the  Our Groceries ...

  Did you say eat according to your genes?  I will admit, I was a skeptic about this for years....yet, if you use a test backed by real science- you may be able to optimize intake as it relates to your genetic/ DNA makeup.  The research behind this precision nutrition advice has come a long way.  I have participated in significant training and am excited to share what I have learned. We now know that different versions of a gene can make us respond differently to certain components in food such as lactose in milk, gluten in bread, or caffeine in coffee, along with carbohydrates, fats, proteins, and vitamins & minerals found in various food s. Following a personalized nutrition plan is more than just calories and carbs.  A nutrition coach, with a Registered Dietitian Nutritionist (RDN) certification, considers many criteria...and tweaks recommendations along the way.  What does a nutrition expert /RDN analyze? medical history medications and supplements ...

 Create and Choose healthier Options  .... while still enjoying your favorite ethnic dishes! For this first week of National Nutrition Month 2022,  Let's focus on healthy versions of our favorite food traditions... Being a native Texan, my favorite ethnic food is Mexican-American.  There are many styles of this cuisine. Some entrees are more black bean, seafood and pork focused, while others may include more red chili sauce with ground beef and yellow cheese.  Yet, most of the time the line is blurred and you can find either of these styles (and many in between). Whether eating out, or preparing at home- here are some ways to enjoy your favorites with great nutrition benefits at the same time! choose a plant forward meal salad tips: don't eat too much of the taco shell bowl (or skip it all together!) very light on cheese use salsa as your salad dressing grilled chicken or shrimp for a carnivore protein beans as your protein stuffed bell peppers with lean protei...

Healthy eating on a budget So, if you have been grocery shopping lately…the struggle is REAL! Shopping smart for healthy choices has become more challenging… Let’s discuss some general guidelines, and maybe YOU can also share some shopping hacks to save money! General tips Always look for sales Look for store brands Shop by UNIT price https://www.myplate.gov/eat-healthy/healthy-eating-budget/shop-smart FRUITS AND VEGGIES: One misconception I hear often:  frozen fruits and vegetables are not a good choice. If you buy the ones with salt and sugar added, sure…not a fantastic choice. Yet, without those additives - they are a great option! Buy the frozen grocery store brand of your favorite fruits and vegetables without any flavors or pasta added…you can add that yourself If you have fresh fruits and veggies that look like you won’t eat them in time…bag them up and throw into freezer for later Maybe use it in a smoothie or omelet  Let’s keep it simple and review tips per USDA My...

  Yes, Pizza is my favorite food.... I could probably write a book on my love of pizza, instead...I'll try to write a blog from time to time as my ode to pizza... February 9th, 2022 is National Pizza Day....Do you have a favorite style, a place you would even travel by plane just to have a slice?  I am gluten intolerant and have been for over 20 years....so my quest for pizza (without gluten) has become much easier over the years. What is my favorite?   Via 313  in Austin, TX... hands down is my splurge of choice... What is it that makes pizza so special?  Well, my theory is...it is usually enjoyed with friends and family.   What else makes pizza awesome ?  You can: carry it in one hand. make it at home have it thin, thick or even with a vegetable based crust cut it in squares, triangles or make them personal sized have half for one style, and the other with other toppings Speaking scientifically, pizza is popular because: humans enjoy the ri...

  As I walk and type this, you may think this would be expensive or difficult to make it happen.... IT'S NOT!   Although stand up desks and treadmills underneath are much more commonplace now, I have been doing this since 2012! Why?  Well, foodservice, healthcare and many other professionals can relate.  You don't really stop moving when you are at work.  YET, when I started a new role with a TON of desk work....my back started bothering me, even though I was maintaining my normal exercise routine. My PT (#bestever), said you just need to move more.... The desk(s) you see in an L shape are  work tables   from Home Depot. My husband found the used treadmill online and removed the handlebar and hung the treadmill control underneath the desk! When I am not walking, I put an adjustable height chair on top of the treadmill to do seated work (of course, when it is NOT moving!) LOL Cleveland Clinic recently posted an article  7 Reasons To Start Walk...