NOTICE: Indoor Pool will reopen at 5am on Friday, January 26th.

Staying Consistent- Not Obsessive- Over the Holiday Season

Clubworx smoothie of the month Holiday Nog

Tips from a realistic Registered Dietitian Dos: Do… Drink your water. Seems a little too sensible, but often around the holidays, the weather is getting colder, and we are leaning more towards hot cocoa, chai tea, and lattes. While these all taste amazing, they are not providing our bodies with the hydration it needs to […]

5 Things you need to know about Registered Dietitians

In a world full of millions of food products, thousands of different diets, and way too many health influencers, I can say with confidence, the health professional you want to turn to for all the answers and advice is a registered dietitian. Below are just a few things to help open your mind to why […]

Yummy, Nutritious Eggs

Easter is just around the corner; egg décor is everywhere! Are you planning any fun celebrations this weekend? Why not include some eggs for your family and friends. Eggs are an egg-celent source of nutrition! On top of that, they are inexpensive, versatile, and easy to cook. Many people associate eggs with having high cholesterol […]

16 ways to add green to your plate!

In honor of St. Patrick’s day, I’m serving up some green to add to your plate! We all know veggies are good for us. And you may have heard that dark green veggies pack an extra nutritional punch! They are high in many vitamins and minerals as well as antioxidants that can help fight disease. […]

2 Freezable Make-Ahead Breakfast Recipes

Following up on my post from last week, here are two fun breakfast recipe ideas that can be made in muffin pans and frozen to eat later. Which makes them conveniently portioned and easy to take on the go! Baked oatmeal cups Baked oatmeal cups look similar to a muffin, but they are made with […]

Breakfast Ideas

Most people I talk with don’t eat breakfast. The majority of them tell me they are not hungry in the morning or just don’t have enough time to make anything. With four kids, and me getting ready for work, I understand the morning struggle is real. I also know that having a healthy breakfast can […]

Eating for post-workout recovery

When and what you eat after your workout has a direct impact on how you recover from your workout. Proper refueling post-workout means you give your body what it needs to replenish what it used so you can work out strong the next time. The objective of post-workout nutrition is to refuel, repair and rehydrate. […]

Eating to fuel your workout

When and what you eat prior to your workout can affect your energy and stamina throughout your workout. Exercise is fueled mostly by carbohydrate stores in our body. Carbohydrates are stored in our liver and muscles as glycogen. When the body needs energy, it breaks the glycogen down into glucose and delivers it to the […]

Resolutions vs Intentions

January 1 marks the time people sit down and think about what they want to change for the upcoming year, which usually leads to making New Year’s resolutions. People are excited and filled with fresh new energy and jump into their plan with gusto! Then just a few short weeks later, when all that new […]

Essential nutrients: Part 7 of 7-Water

This is part 7 in a seven-part series about the nutrients that our body needs to function optimally. Today’s post is covering the last essential nutrient: water. Most people don’t remember to list water as an essential nutrient. Most people know they need it, but they don’t think of it as a nutrient. Water is very […]

Kale Chips

A tasty “chip” with lots of health benefits! Yes, it’s true. And before you turn your nose up because the title contains the word kale…know that these chips are loved by almost everyone who tastes them, kids included! I first started making kale chips when I was working at a kid’s cooking camp. I was […]

Micronutrients and food sources: Part 6 of 7-Minerals

This is post 6 in a seven-part series about the nutrients that our body needs to function optimally.            Minerals are a micronutrient. A mineral is an inorganic substance that is naturally occurring from the ground and usually has a crystalline structure. Many minerals are required for human life and human health. Minerals have a wide […]

Micronutrients and food sources: Part 5 of 7-Vitamins

This is post 5 in a seven-part series about the nutrients that our body needs to function optimally. We covered the macronutrients and are now into the micronutrients. As a reminder, macronutrients are the nutrients we need in large quantities, whereas, micronutrients are the nutrients we need in smaller quantities. Vitamins and minerals are micronutrients. […]

Easy Lentil Soup

This week’s macronutrient blog focused on protein. Many Americans get most of their protein from animal products, but it’s important to include other types of proteins in your diet. Beans and legumes are great plant-based proteins that also provide fiber and nutrients. Lentils provide 18g of protein per cup, the highest in the bean and […]

Macronutrients and food groups: Part 4 of 7-Protein

This is the fourth post of an seven-part series about the nutrients our body needs to survive and the foods we get those nutrients from. Today the focus is on protein. Protein is often the macronutrient that people increase when they go on a diet to lose weight or when they want to increase their […]

Pan-Seared Salmon

This week’s macronutrient blog was a spotlight on fat. This week’s recipe gives you a healthy dose of the essential omega-3 fatty acids. Omega-3 fats provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. Omega-3 fats have been shown to help prevent heart disease and stroke, […]

Macronutrients and food groups: Part 3 of 7-Fat

This is the third post of an seven-part series about the nutrients our body needs to survive and the foods we get those nutrients from. Today the focus is on fat. The most common misconception about fat is that it is bad for you, or that if you eat fat you will get fat. Both […]

Harvest Muffins

Happy Halloween! I hope you are having fun preparing for all the trick-or-treaters that are going to flood the streets tonight! My kids are excited to trick-or-treat in our new neighborhood filled with lots of kids. We have been teaching my two-year-old how to trick-or-treat. We practiced yesterday, and he is just excited to get […]

Southwest Quinoa Salad

On Wednesday I discussed carbohydrates in the diet, why they are needed and how your body uses them. Give this salad a try for a healthy carbohydrate pick-me-up snack or as a side for your next lunch or dinner. Add some more protein for main dish or taco filler! This dish keeps well, so you […]

Macronutrients and food groups: Part 2 of 7-Carbohydrates

This is the second post of an seven-part series about the nutrients our body needs to survive and the foods we get those nutrients from. Today the focus is on carbohydrates. Carbohydrates and grains currently have a bad reputation in the diet world. The current diet trend is low carb. Diets like Atkins, the South […]

Macronutrients and food groups: Part 1 of 7

This is the first of a seven-part series about the nutrients our body needs to survive and the foods we get those nutrients from. I find that people are often confused about macronutrients and food groups. Maybe they have heard of them, but they are not totally sure what they are or if they need […]

Popcorn Seasoning Mixes

In our house the kids look forward to Friday night because after dinner we all gather ‘round the TV to watch a family movie. It’s a fun way for the family to come together and relax after a busy week. And no movie night is complete without POPCORN! We love to experiment with different popcorn […]

Fresh summer recipes for Labor Day weekend

This weekend many people get an extra day off, thanks to Labor Day on Monday. Labor Day was celebrated in 1892 in New York when 10,000 workers took unpaid leave to march from City Hall to Union Square for the first Labor Day Parade. Over the next 12 years, several sates passed bills to support Labor Day. I wasn’t declared a federal holiday until 1894, after […]

“Lettuce” Create A Healthy Salad

So many people tell me that they eat salad. It’s almost as if people think that’s just what the dietitian wants to hear and they want a pat on the back for making a good choice. But, how do you know if your salads are actually good choices? Don’t hear me wrong, salads are great! […]

Sugar is BAD….Or is It?

Cereal, bagels, jelly, yogurt, and spaghetti sauce. What do they have in common? They are all sources of hidden SUGAR. The debate of sugar seems settled across the board; Sugar. Is. Bad. Or is it? You’ve likely heard the following phrase “everything in moderation”, so let me encourage you that sugar is something you CAN […]

Conquer the Quarantine-19

Working from home is common now, and over the past year the Quarantine-19 has become real. VERY REAL. When faced with extra time at home,  surmounting stress, and a daily side-by-side relationship with our pantry, a lot of new habits have been created in what could have been under a different pretense, a simple workplace […]

Start Your Day “Vegging Out”–7 Ways to Add Veggies to Your Breakfast

Skipping breakfast, we all know, is bad news. On the flip, an overly-sweet breakfast is damaging to your metabolism in a different way. Then there’s the savory taste profile, by definition meaning “food that is flavorful in ways that don’t involve sugar”. A savory breakfast provides an opportunity to weave in a serving of vegetables […]

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