Traveling can put a serious dent in our health and wellness plans.  Here's a quick breakfast idea that you can bring with you anywhere.  It’s less expensive than store bought, and is healthy, filling, and has a nice mix of carbs, proteins and healthy fats.  It can be made easily in the airport or in a regular hotel room.Ingredients:1/4-1/2 cup instant oats1 Tbsp. ground flaxseed1/2 tsp. ground cinnamon1 scoop plain or vanilla protein powder (approx. 20 grams)1 Tbsp. chopped nuts1 Tbsp. dried fruitPinch sea saltHot waterDirections:Put all of the dry ingredients into a travel-safe container....


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Here's a great soup to serve at your super bowl party.  Just get it started in the slow cooker early in the day so it has at least half of a day to cook.  Besides serving as a soup, it could also work well as a dip or topping for nachos.  Healthy, low fat and full of fiber, it's a great way to add some good nutrition to this very snack-filled day.Ingredients:1, 8-oz package Applegate Farms Uncured Turkey Bacon, divided1 Tbsp grapeseed oil1, 14.5 oz container of Mirepoix (chopped carrots, onion and celery)*1 tsp smoked paprika**1-1/2 tsp ground cumin1/2 tsp onion powder1/2 tsp garlic powder4...


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The term “Brown Bread” was often used to describe breads made with large amounts of whole grain flours, usually, a combination of whole wheat, rye and corn, and then sweetened with molasses or maple syrup. Leavening is through baking soda rather than yeast, and raisins are often added. These breads were typically cooked by pouring the batter into a coffee can and then steamed in a kettle. The history of brown bread dates back to the mid 1800’s in both Ireland and England. Because many of my clients have food sensitivities, I elected to avoid the gluten-containing grains, such as wheat,...


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Here's a light and fluffy "pancake" that's mildly sweet with a hint of crunch.  Although higher in calories than some, each griddle cake contains 4g of fiber and 5g of protein.  They contain no refined sugars or flours and are naturally gluten free. They're moist enough that no syrup is needed, simply top with fresh fruit and enjoy. Serve with a side of scrambled egg whites and you've got a healthy breakfast for under 300 calories. Ingredients: 1 cup organic yellow cornmeal 1 cup finely ground almond flour 1 tsp xanthan gum 1 tsp baking powder 1/2 tsp baking soda 1/8...


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With the kids getting out of school and the Fourth of July just around the corner, you can practically smell the BBQ’s and cookouts beginning.  My clients constantly bemoan the loss of the quintessential burger, so for you die-hard burger fans, this post is for you. A typical hamburger starts out with ground beef usually very high in fat.  Add to that bacon, cheese, mayonnaise, onion rings, etc., and you've got a calorie bomb waiting to explode.  With a few modifications, however, burgers can be a part of heart-healthy diet.  The keys are the type of beef used, how you cook it, how much...


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Turkey tortilla soup - my personal favorite.  The problem with most tortilla soups, however, is they tend to be very high in both fat and salt, due to all the cheese and chips that get added.  First things first – you don’t need the cheese … this soup is flavorful enough without it. Give it a try and if you still thing you need something, add just a sprinkling for flavor. Now on to the chips … one way around the tortilla chip issue, is to make your own. Granted, you could weigh your chips or count them out, but sometimes it's a little self defeating when you realize that you get a whopping...


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Here's a quick and easy to make dressing that is tangy, tart and full of everything good.  Even with just 4 ingredients, flaxseed oil, garlic, lemon juice and apple cider vinegar, it packs a powerful nutrition punch. Flaxseed oil Containing the plant sources of Omega-3's, Lignans and Fiber, flaxseeds have been shown to reduce inflammation, protect against certain cancers and may even help with blood sugar control. Garlic A Superfood, known for its antioxidant and anti-bacterial properties, garlic may also aid in lowering cholesterol and protect the heart. Lemon Juice Containing...


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Okay, so Easter has come and gone, and hopefully all of your hard boiled eggs have been eaten and or thrown away.  However, it is still spring, and I get lots of requests for light recipes that are quick and easy to make, and of course, taste good. This salad is one I've modified from a recipe I found in a Clean Eating magazine years ago.  It happens to be one of my favorites and have made it many times. If you like egg salad, you will love this one.  It is a little different from traditional egg salad (it's not mushy), in that all of the yolks have been removed.  We're also using avocado...


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Superfoods ... We've all heard the term, but what exactly does it mean?  In order to be a superfood, it must have high concentrations of critical nutrients, be low in calories, and have been proven to help prevent and sometimes reverse the effects of aging.  Oats are one such food in that it lowers cholesterol, stabilizes blood sugar, and can protect against heart disease.  Containing fiber, B vitamins, minerals and antioxidants, it's an excellent addition to the daily diet. Even though oats do contain a fair amount of protein it's not quite enough for a complete meal.  And since a bowl...


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Okay – how many of you have come home at the end of a long day and wondered what in the world you’re having for dinner that night?  My guess would be many of you.  I know I do it from time to time myself. Now I’m not a big “let’s open a can for dinner” person - I prefer most of my food to be fresh, however, desperate times call for desperate measures.  Do you stop at a fast food restaurant on your way home, or can you quickly cook up some ground turkey, open a few cans and have a healthy, high fiber meal ready to go in less than a half an hour? I like to keep a few healthy...


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