Category Archives: Assistance


Safe Grilling Tips for Summer

Summer is in the air! Its time to get outside and start grilling your favorite fruits, vegetables and meats. Here are some food safety tips to prevent any foodborne illnesses and what you need to know Safe Grilling Tips for Summer.

Spring Training – Create A Power Plate

Spring is in the air. Start your bikini readiness now! Start getting in at least 5 to 10 servings of fruits and vegetables into your day. Think the rainbow.

What is a serving?

  • 1cup leafy greens, berries or melon chunks
  • ½ cup for all other fruits and vegetables
  • 1 medium fruit or vegetable (ex. apple, orange)
  • ¼ cup dried fruit

Plant based foods contain phytonutrients which protect your body against cancer, offer immune system protection and tons of other health benefits. Click here to read more about phytonutrients.



Seasonal Eating

Simply put if you buy foods in season, you are helping the environment by eliminating the damage caused by foods shipped thousands of miles to get to your table. By shopping at your local farmers market the money goes directly to the farmers, the benefit to you is enjoying the health benefits of eating fresh, unprocessed fruits and veggies and possibly trying new foods. And more importantly its cheaper so more money in your pocket!


Vitamin B12

What is B12?

It aids in the creation of red blood cells and nerves.

What are some signs of low levels?

  • Short-term fatigue
  • Delayed reasoning
  • Associated with depression
  • Weakness

What are good sources?

  • Sardines
  • Salmon
  • Shrimp
  • Halibut


You can read more about this essential nutrient here Vitamin B12. You can watch Dr. Oz and Best Sources for B12.


How To Avoid Holiday Weight Gain!

So the eating frenzy has begun, one Halloween candy here, one Christmas cookie there, the return of pumpkin and gingerbread lattes, it’s the curse of the holidays. From office parties to gift boxes with more treats, we are surrounded by mindless eating just because its there.

We just eat, I mean do you really want to be caught eating this:

eating spinach

When you are surrounded by this:cookie plate

Here are my 7 survival tips:

Eat a wholesome breakfast such as oatmeal with walnuts and blueberries, egg white omelet with tons of veggies, plain Greek yogurt with fruit. You skip this; I guarantee you will eat the whole house by the end of the day!

Pack some healthy snacks such as fresh cut veggies, raw unsalted nuts, low fat cheese sticks, apples, hummus with carrot or celery sticks. This way you prevent reaching starvation mode and on to see food eat food mode.

Create your eating game plan. Find out who is catering the office party, find out if you can look at the menu in advance and plan your eats accordingly! Fill your plate with fresh fruits and veggies, quality protein from fish, chicken or nuts and seeds.

Do not starve all day to save on calories. This may backfire! You will eat and drink too much, and your body will be more likely to hold on to everything you consume. It’s the body’s survival mechanism kicking in.

Avoid socializing right next to the food table. You will end up completing each sentence with a piece of food in your mouth. We will graze if its inches away form our fingers.

Hydrate with water not alcohol—enough said about that!

Be mindful of what is entering your mouth. Not hand to mouth as quickly as possible. Create an eating space where you can engage in wholesome conversation with someone you really care about. This is the time to celebrate life, family and friends! Food is secondary not the main event.

Sugar: The Bitter Truth

I came across this video and decided to share it with all of you. This is absolutely a must see. Yes I know its long, but believe me the information presented by Robert H. Lustig, M.D. will change how you look at sugar and its role in your body. He is Professor of Pediatrics in the Division of Endocrinology at University of California, San Francisco, and Director of the Weight Assessment for Teen and Child Health (WATCH) Program at UCSF.

Mediterranean Diet: Small Changes, Healthier Lives

Studies continue to reveal the many health benefits of a Mediterranean lifestyle.
THE QUESTION Is there a diet for healthy aging? Yes there is. We have all heard about eating a diet which emphasizes fruits and vegetables, beans, peas, lentils, nuts and seeds, whole grains, healthy fats such as olive oil, salmon, can lower your risk of heart disease.
@Glowimages MEE02567.

WHAT DID THE STUDY REVEAL? Researchers at Harvard Medical School and Harvard School of Public Health- collected and analyzed data from over 10,000 women, most of them were in their 50s and generally healthy. Those whose diets most resembled Mediterranean-style eating — more plant-based foods (fruits, vegetables and nuts), whole grains and fish, less red and processed meats, and moderate amounts of alcohol — had about a 40 percent greater chance of living beyond age 70 and doing so healthily than those whose diets were least like the Mediterranean. Healthy aging means having no major chronic diseases, no physical disabilities and no cognitive impairment. You can read more about this study here: Mediterranean-diet-style eating may improve health in later life

It’s never too late to change. These findings reveal that small changes have big benefits.

Here is a link on how to make this recipe: Lentil Salad with California Avocados and Cara Mia Marinated Artichokes

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