Does Cold Weather Make You Gain Weight?

Are people gaining or losing weight in the winter? The answer isn’t so simple. Picture this: It’s negative six degrees. I zip my coat up over three layers (an accomplishment within itself) and I’m ready and determined to go to the gym. But as soon as I take a step...

10 Ways to Take Care of Your Heart

  Your heart is arguably the most discussed organ. It keeps you alive, pumps blood throughout your body and delivers nutrients through the bloodstream. It also evokes feelings; you follow it; you wear it on your sleeve; sometimes it gets broken. It’s lub-Dub...

Why Carbohydrates Are Your Friends

What’s the first food that comes to mind when you hear the word “carbs?” Doughy bread, comforting pasta, decadent chocolate cake and glazed donuts might be at the top of the list. But what about crunchy carrots, juicy oranges, hearty whole grain toast and a cold glass...

Snack Attack: Creating Balanced Snack Options

Looking for some snack ideas for when the snack attack comes on? Whether it’s during the day or late at night, fueling up on healthy and filling snacks that bring a nutrient punch can help with energy, performance, and weight maintenance.   Snacking times may also...

Four Mindful Eating Tips for Firefighters

When we think of firehouse cooking, large portions of family-style comfort foods may come to mind. Meals cooked and enjoyed during downtime serve as bonding time with your crew. Even during downtime, eating patterns are influenced by the potential of a call, which may...

Recipe Makeover: Peanut Butter and Jelly Toast

  I’m recreating this comfort food classic from your childhood that is nutrient dense, filling, and will have you coming back for more! Ditch the jelly with added natural and artificial sugar and skip the nut butter that hides some trans fats, tropical oils, and...

Maple Cayenne Roasted Carrots

  Spring is here and I’ve got carrots on my mind! I couldn’t resist the beautiful colors of these carrots, so they unexpectedly ended up in my grocery cart this week. A great twist on roasted maple carrots typically found at Thanksgiving with less added...

Recipe Makeover: Banana Bread

  Banana bread is one of my all-time favorite dessert breads. The smell that fills up the kitchen reminds me of baking it during my childhood. So when I forgot to eat my bananas purchased for the week, it was a no-brainer of what I should do with them.   I’ve been...

Meal Planning 101: Six Tips to Set You Up For Success

    Meal planning is a concept that has recently gained more attention in the nutrition and exercise fields. Why has meal planning become so popular? Because it sets you up for success —it gives you the ability to prepare healthy meals and snacks in advance, so that...

All or Nothing: Do Restrictive Diets Work?

Picture this: the New Year rolls in and you’ve decided you want to make some changes to your diet to shed a few pounds, gain more energy, and/or feel better about your food choices. Not knowing where to start, you decide to go all in and have an “all or nothing”...