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The Benefits of HIIT (High Intensity Interval Training) Over Steady State Cardio

By Dana Yarn, RDLD Are you doing cardiovascular exercise every day and not seeing any results in terms of weight loss and or performance?  If you are performing steady state cardio for a certain period of time as your workout you may want to try HIIT (high intensity interval training) training to reap the benefits of fat loss and improved cardiovascular health.  After working in a large corporate health club for almost 10 years I saw the same people get on the same elliptical machine

Do You Need More Than Plain H2O?

Jodie Parus, RD, LDNutrient-enhanced water and sports drinks may contain any of the following: calories, sugar, electrolytes vitamins, minerals or supplements. When do you need one of these and when will plain water be sufficient?Sports drinks are most beneficial for people who perform continuous physical activity for longer than 60 minutes. For every 15 minutes of vigorous exercise, drink approximately 1 cup. The electrolytes in these drinks assist the cells of your body to maintain fluid

The 80/20 Principle of Nutrition

By: Dana Yarn, RDLD The number one reason why people cannot stick with a healthy eating plan is because they feel restricted and deprived.  It can be difficult to lose weight if you feel like you are missing some of your favorite treats.  Willpower is great but when it runs out, especially after a restrictive diet you can be in trouble and face binge eating and possible weight gain.   The 80/20 diet rule allows you to indulge once in a while still focusing on your goals. This strategy

Non-Food Rewards for Children

Jodie Parus, RD, LD Rewarding children when they do something desirable is a great way to encourage them to repeat the behavior. Unfortunately, the reward is often a sweet treat, such as candy or ice cream. There are plenty of non-food rewards that can be offered to support your child's positive actions. When food is offered as a reward, those foods are then thought to be more desirable than others foods. Also, children may not make the connection that food is fuel for their body and

Hydrating Foods

Jodie Parus, RD, LD Staying hydrated during the scorching summer months is vitally important. Doing so will help you avoid exhaustion, dizziness, muscle cramps and headaches, while contributing to a beautiful summer glow for your skin. You’ve probably heard that you should aim to consume at least half your body weight in ounces of water each day. For example a 150 pound person should consume 75 ounces of water each day. In the warmer summer months, you may need to boost that

Grilled Tomato, Basil & Chicken Pizza

A twist on traditional grilled meals like hot dogs and burgers.  This is also a kid friendly way to sneak in some veggies while still being healthy and quick.  Bonus* NO DISHES Difficulty: Easy Prep: 10 min. Cook: 5 min. Serves: 4 Serving Size- 1, 6" pizza Ingredients: 4- 6" wheat pizza dough spread  ¾ -1 c pesto 8 oz. cooked grilled chicken strips 1 large bunch fresh basil leaves 2 tomatoes sliced (squeeze extra juice out to avoid soggy pizza) 16 oz. shredded

Power Packed Greek Salad

Traditional Greek salads can be loaded with calories, fats and lower on antioxidants due to low nutrient lettuce, and excessive potato salad.  Try this version for a lower carb and nutrient rich salad that will compliment any meal.  Prep: 10 min.Assembly: 5 min. Yields: 1 large salad bowl approximately 6-8 cups Ingredients 2 bunches of romaine lettuce chopped ½ c chopped onion 1 c chopped multi-colored bell peppers ¼ c feta cheese ½ c roasted almonds ½ c chopped cherry or

S’more Banana Boats

This is a healthy alternative to the traditional outdoor dessert, s'mores.  Same great flavor with less guilt.  Difficulty: EasyPrep: 5 min. Cook: 5 min. Serves: 4 Serving Size- 1 banana Ingredients: 4 bananas¼ c shredded coconut 1/2 c peanut butter chips ½ c dark chocolate chips 1 c mini marshmallows Directions: Peel banana and slice down the middle.  Stuff with approximately ¼ c marshmallows and chocolate chips. Wrap loosely in aluminum foil and place on grill for 3-5

Grilled Sweet Potato Fries

Difficulty: Easy Serves 4-6 Prep Time: 10 min.  Total time: 10 min. Ingredients2 pounds sweet potatoes or yams, peeled, cut lengthwise into 1/2-inch-thick slices, each slice cut lengthwise into 1/2-inch-wide strips1/4 cup extra-virgin olive oil 1 tablespoon chopped fresh rosemary1 tablespoon local honey1 teaspoon garlic powder1/4 teaspoon cayenne pepperAdditional olive oil DirectionsPrepare barbecue (medium heat). Place potatoes in flat cooking sheet. Add 1/4 cup

Roasted Tomato and Jalapeno Guacamole

Kick your guac up a notch by adding roasted tomatoes and jalapenos. Difficulty: Easy Total Number of Servings: 6 Serving Size: approximately ½ cup Ingredients: 2 small jalapenos1 large tomato, chopped 2 large ripe avocados 1 teaspoon salt ¼ cup fresh cilantro, chopped 2 tablespoons red onion, finely chopped Juice of 1 lime Juice of ¼ orange Instructions: Cut jalapenos into halves, removes seeds and membranes. Place the chopped tomatoes, along with the jalapeno onto a baking
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