Category Archives: Nutrition

Watermelon – Go for it people!


The name says it all — this fruit is 92 percent water, which can help fill you up and rid your body of excess sodium. Plus, this super-sweet, vitamin-C-rich fruit clocks in at less than 100 calories per cup or large wedge, so it’s a great snack for people trying to lose weight (and will give you glowing summer skin to boot!). At your next barbecue, pass on the heavy, mayonnaise-drenched side dishes and try a watermelon salad: Simply cut the melon into bite-sized cubes and combine with red onion, red-wine vinegar, mint leaves, and a dash of olive oil.

Water, water everywhere….

Are you getting enough to drink this summer?

Use the summer to get in the habit of hydration.  Here are the benefits of water in case you’d forgotten!

Water is the foundation of life, try water as a natural treatment for ailments, understand dehydration will empower you to be healthy, the human brain is 85% water, backaches, headaches and some digestive problems are caused by dehydration. When you starve your body of water, it will react differently.  Your body is composed of 25% solid matter and 75% water.

Keep an eye on dehydrating drinks like coffees, teas, and alcohol. Don’t treat dehydration with these drinks.

How much water do you need daily?  We’re all different. Some people say 8 cups and others 15 cups.  This will depend on your climate, age, exercise, diet, and health concerns.  Generally it would be good to ingest your water in the morning and mid day and taper off towards the evening, so that you don’t disturb your rest.

A few more pointers if the above wasn’t convincing.

Did you know that dehydration can cause food and sugar cravings, confusion, hunger, fatigue and headaches?  And too much can cause mineral imbalances and disrupted sleep.

My recommendation to you:

Drink two cups upon rising and at least half your weight in water during the rest of the day.  (for example I weigh about 132, so I will drink about 64 ounces a day.) If it seems too much, cut back.  I think you might be surprised how much better you’ll feel.  Give it a go and let me know how you feel.


Need a Detox after the Holiday Weekend?

Morning Kickstarter Juice 

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  • Posted on Wednesday June 26, 2013 | 7:32 AM
  • Author: EatSpinRunRepeat
This green juice is one of my favourite ways to start my day. It’s light, refreshing, and full of fresh produce that will help infuse your body with energy and naturally detoxify.


  • See full recipe here:


Ingredients (1 serving)
3 big handfuls of spinach
1 tart green apple
1/2 large English cucumber
1/2 grapefruit, peeled
1/4 cup parsley
1″ piece of ginger (optional)
lemon juice (added at end, to taste)

Start juicer and add a little of each ingredient (except lemon) until everything is juiced.
Pour into a glass and add a little lemon juice to taste. If you prefer a sweeter juice, add 2-3 drops of stevia.
Drink immediately!

Tips & Bonus Information

If you need to store this recipe, try not to let it sit longer than a couple of hours in the fridge. Keep it in an air-tight mason jar to preserve as many of the nutrients as possible.

Yield: 1 serving
Preparation Time: 15 mins
Cooking Time: 0 mins

Don’t Become a Summer Slacker!

It’s that time of year again, schedules change, the kids are home, there’s lots of driving to and fro,

Making time for the Dutchess County Fair

Making time for the Dutchess County Fair

and suddenly you’ve lost track of your best laid exercise and nutrition plans. Don’t become a summer slacker statistic!

Reclaim your summer.  Identify your goals.   By keeping your goals in front of you, and chipping away at them daily, you’ll  be able to enjoy the relaxed pace of summer with your friends and family.

Here’s my game plan for the summer of 2013:

1. Set Goals.  I want to finish the summer stronger and leaner, to spend time with my family and friends and make time to study my Health Coach materials.

2. Schedule Steps to Meet Goals:  In addition to my normal workload, I’ve now got to play chauffeur to my boys and provide more food!  I plan out my week on Sundays and review specific schedules the night before. In addition to training clients, I need to make time for exercise, healthy eating and studying.  I have found time to exercise while my son is at dive lessons.  I listen to my Health Coach seminar while waiting in the car at lacrosse practice. A couple of times a week, I prepare larger dinners so that I may have left-overs for two days.  Ultimately, I save time and stay on task. This frees up time to put towards my goals.

3. Enjoy the Summer: Sometimes the change in schedule throws us off and we feel like we can’t catch up.  If you don’t plan, you sacrifice the opportunity to experience the gift of summer.

Let this be a great summer wherein you enjoy your family and friends, but also accomplish goals that are near and dear to you.  It just takes a little time and planning.