Intuitive eating has become a bit of a buzzword in the wellness world lately. If you are out on the socials much, you’ve probably seen lots of posts mentioning and hashtagging this. This has led to lots of questions and misunderstandings. What Intuitive Eating is NOT. Intuitive eating (IE) is not another diet. It is not intended for the pursuit of weight loss. Nor is it a set of food rules or a framework to manage or control your eating. Trying to do this breaks the all-important mind-body connection. It is also not a license to eat whatever you’d like. Think about it, if you ate nothing but ..read more

This breakfast has it all! Fiber, vitamins, and minerals from the veg and beans to satisfy and nourish you, lots of protein from the eggs to keep you full, and complex carbs from the tortilla and beans to keep you energized and your brain firing all day long! The healthy fat in the avocado and cooking oil adds to the overall satisfaction factor and supports your heart and brain. It’s my go-to when I want a savory start to my day. Ingredients: 1 egg 1⁄3 cup liquid egg whites or the whites of 2 eggs 1-1 1⁄2 tsp water 1⁄4-1⁄3 onion, chopped 1⁄4 bell pepper, chopped 1⁄4 zucchini, chopped 1⁄4-1 ..read more

What are fats? There are two broad categories of fat, saturated and unsaturated. For the typical American, saturated fat comes from animals and unsaturated fat comes from plants. Saturated fat is solid at room temperature, unsaturated fat is liquid. In general, saturated fats are found in meat, eggs, and full-fat dairy. Unsaturated fats are found in plant products such as nuts, seeds, oils, and nut butters. Avocado is also a popular source of this nutrient. Coconut oil is a popular ingredient and the exception that demonstrates these rules. It is from a plant, but it is high in saturated fat ..read more

What is fat? In simple terms, “fat” refers to one of three macronutrients in our food that our bodies can use for energy. It has some important physiologic functions. It is a rich source of energy (9 calories/gram vs 4 for carbs or protein). Why is fat important? Mood – Fat forms a layer around your large nerves, insulating them and allowing for faster signaling (think about the thick coating around power lines). Fat also is a key component of neurotransmitters and hormones. This means they can impact mood and mental health. Inflammation – Some fats act as anti inflammatories in the body, h ..read more

This recipe features healthy plant-based unsaturated fat from the olive oil spray and the nut butter and avocado that are used as toppings. The fat in combination with the starch and fiber from the potato make these toasts a filling combination. Ingredients: 1 Medium Sweet Potato Olive Oil Suggested toppings: Sweet: Peanut Butter & Cinnamon Savory: Avocado & Chili Powder Directions: Slice sweet potato lengthwise into thin planks Lightly brush or mist with olive oil In a toaster, toast the slices on the highest setting 2-3 times, until potatoes are lightly browned and tender. Spr ..read more

Break through barriers – Examine what’s kept you from resisting being more active in the past and start to focus on ways to overcome these barriers. Examine any mind games like the “I don’t have time for a full workout” or “If I don’t sweat, it doesn’t count” that may have held you back, and remind yourself that it ALL counts. Build activity into your day – Park farther away, take the steps, or ride your bike. It will all add up! Make movement fun – Focus on movement as self-care and how you feel during and after a great workout. Enjoy time outdoors, a favorite soundtrack, or time with a good ..read more

Eating and exercise go hand in hand. When and what you eat can impact how you feel when you exercise, no matter what type of activity it is.  Even though we know how important this can be, we still aren’t sure if we should or shouldn’t eat before exercise.  Here are a few points to consider: Studies have shown that fueling up before a workout leads to an improved ability to work harder for longer. If you feel fatigued during your workouts and extremely hungry or irritable after, try eating something beforehand instead of going in on an empty stomach. A post-workout meal should have ..read more