SIMPLE Pan-Seared Cracked Pepper Salmon

healthy eating recipes Jan 26, 2019

My youngest sister hates fish. She does that thing where you barely close your mouth and your upper lip starts to curl when you eat something "distasteful." With that in mind, understand the significance of her comment after trying this recipe: “Wow, that was actually pretty good!”

Big, BIG deal. Check out this quick, simple recipe below!


Note: Pairs well with roasted asparagus and sautéed green beans.


A couple of health notes about salmon...

It is a fatty fish…a good fatty fish. Salmon is high in polyunsaturated fats, specifically omega-3 fats which are good for your heart (1). This type of fat plays a key role in the prevention of heart disease – they keep your heart beating at a steady rhythm, can lower blood pressure, are essential for good blood vessel health and function and therefore reduce your risk for atherosclerosis.

The body cannot produce Omega-3 fast, so they must be consumed in our diet. The general...

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The Resolution You Overlooked

Lose weight.

Eat better.

Focus on self-care.

These are some of the most popular New Year’s resolutions from 2018.1 Perhaps they made your list last year…and maybe this year as well. Undoubtedly, taking better care of ourselves by losing weight, improving our diet and giving ourselves some much-needed TLC are consistently some of the most popular and anguished-over goals. Eating better to lose weight is a great start, but what does eating better actually look like?

If you are like a majority of Americans, “eating better” most likely begins with eating more vegetables. According to the Centers for Disease Control and Prevention (CDC), 90% of adults do not eat the recommended (2-3 cups/day for adults) amount, with young adults and men being some of the most common offenders.2 Before we start trying to just “eat better”, let’s rewrite that goal to “eat more vegetables, specifically an extra serving or two each day.”

Take a look...

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Diet Scoop: What is a good diet for me?

diets healthy eating Nov 30, 2018

Have you ever had this question run through your mind? If so, you are not alone. So many people are wondering the same thing! Here are a few ways you can identify whether a particular eating plan is good for you.

A good diet is one that is…

  • Healthy. Your eating plan provides the nutrients (vitamins, minerals, and water) that your body needs to survive and thrive. This looks like balance and variety. Balance refers to eating across the different food groups, while variety is eating a variety of foods within a food group (e.g. rather than eating chicken all the time for your lean protein, switch it up with fish or beans). Variety in terms of vegetables and fruits looks like a lot of colors...”eat the rainbow”, just not the Skittles one. ;)
  • Effective. What and how much you eat is helping you maintain your health and well-being – you are not unhealthily gaining or unhealthily losing weight. Your diet is helping you maintain an appropriate...
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Motivation to Eat "Enough" Fruits and Vegetables

healthy eating Nov 05, 2018

We’ve probably heard we’re supposed to eat “enough” fruits and vegetables every day but most Americans (9 in 10) don’t.

Motivation to Eat Enough Fruits and Vegetables 

According to a Harvard study involving more than 833,000 participants, eating 5 servings of fruits and vegetables per day lowers your risk of mortality by 25%.

Other health benefits of eating a diet rich in fruits and vegetables can include a lower blood pressure, prevent some types of cancer and reduce the risk of heart disease and stroke. Additionally, eating enough fruits and vegetables also helps with digestive problems and other health issues.

What is “enough” fruits and vegetables?

The national dietary guidelines recommend that adults eat at least 2 servings of fruit each day and at least 3 servings of vegetables each day. 

Tips to Increase Your Daily Intake of Fruits and Vegetables

  1. Make them accessible and visible. Keep fruits and vegetables in eyesight when...
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Tips For Picky Eaters

Do you have picky eaters in the home? Or are you a bit of a picky eater?

Sometimes it’s difficult to eat healthy if you or those you are feeding don’t like a lot of different foods (especially fruits and vegetables). This can be discouraging and is often something people feel is a barrier to cooking healthier foods.

 Today I want to share just 3 tips you can apply to help with picky eaters!

 Tip #1: Prepare The Food Differently

 For example:

  • A great way to prepare vegetables differently is to roast, grill or steam them!
  • Chop them differently. This may seem simple but it works! A few years ago, I found myself so busy I was often turning to baby carrots to help me up my number of vegetable servings per day. Unfortunately, I got sick of eating them so much. However, I found that if I chopped them up into smaller pieces (so they looked like miniature coins) I could eat them so much easier!

Tip #2: Put A Face On It - Make It Playful

It’s surprising what...

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H20: The Most Essential Nutrient - Do You Know How Much To Drink and Why?

healthy eating water Jul 26, 2018

Water is the MOST essential nutrient! We can survive a lot longer without food than we can without water. Water serves many functions in the body.

Water is a temperature regulator, protects tissues and organs, removes waste, and lubricates the joints.

One of the most essential roles water plays is dissolving and transporting vitamins and minerals so they may be absorbed.

Not drinking enough water puts you at risk for serious health complications such as:

  • Heat injury
  • Seizures hypovolemic shock (low blood volume)
  • Kidney and other urinary problems (e.g. infections, kidney stones)*

Feeling tired and drained of energy are symptoms of mild dehydration. Other signs/symptoms of dehydration in adults include:

  • Extreme thirst
  • Fatigue
  • Decreased urination & dark-colored urine
  • Dizziness
  • Confusion

How Much Water Should You Drink?

How much water to drink varies from individual to individual, depending on their environment, activity level, body composition, and size. We consume...

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Summertime Eating Part 2: Tips for Simpler Meals

healthy eating Jun 21, 2018

Here are 5 tips for simpler meals this summer!

Salads: Add Nuts

A simple way to help get a filling meal in this summer is to add some nuts to your green salad! This requires no cooking and minimal time to put together...much simpler than preparing meat! Additionally, nuts are a great source of minerals, healthy fats and proteins. Just remember not to get carried away as they are high in calories!

Eat Fruits & Vegetables in Season

Eating fruits and vegetables in season during the summertime is a great way to help you stay motivated to cook. Find some new recipes you want to try with produce that is in season in the summer – you’ll have the excuse to try it since this produce will be cheaper! Try to find something that looks exciting to you!

Breakfast for Dinner

Breakfast foods are generally quick to prepare! One of our favorites is scrambled eggs with veggies (try zucchini, spinach, tomatoes and onions)! This requires minimal effort and doesn’t take very...

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Summertime Eating Part 1: Tips for Eating Meals Out

healthy eating Jun 14, 2018

Do you get tired of cooking during the summertime? As the weather warms up Rachelle and I both find it hard to feel very motived to cook. We think it’s the heat. :)  

That means we’re left with two options. Eat out or cook simpler meals.

Today, I want to share some tips on how you can make eating out a more enjoyable experience for your health and pocketbook.

Next week I’ll share with you some ideas of how to cook simpler meals.

Tips for Eating Out

 Order First

You know that awkward moment when the waiter says, “Who’s first?” The next time this happens, jump to be the first one! Ordering first gives you an advantage for a couple or reasons:

  • You set the tone for the type of food – if you order a healthy salad or ask for the sauce(s) on the side, your friends may benefit from your example and replicate.
  • You won’t feel badly for ordering healthier or unhealthier than everyone else. You made up your mind...
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Want to eat healthier, but don't have the time?

Here are 6 healthy tips and tricks to more easily "Grab N' Go" for your busy life!

1. Keep fruit on hand

Keep apples, bananas, and plums on hand for a quick grab n’ go snack.

Fresh or dried fruit with no sugar added are quick, low-calorie foods.

2. Prewash and cut fresh fruits and vegetables

Do this when you get home from the grocery store so your fresh produce is ready to be quickly thrown into a bag for a quick snack or to be added to a meal.

3. Buy canned and frozen fruits and vegetables for added convenience and variety

Canned vegetables or fruit may be quickly prepared and served.

Choose canned fruit in water rather than syrup and canned vegetables with no salt added.

Frozen vegetables are also a fast side dish for any meal and can be added to the main course (e.g. add frozen vegetables to spaghetti sauce or to stir fry).

Frozen vegetables come pre-seasoned and unseasoned. For unseasoned vegetables, try adding some lemon pepper (no salt added) or roasted garlic pepper...

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3 Things to Eliminate from Your Kitchen

If you’re like me you sometimes find yourself in the kitchen eating a snack even though your original intent was not to eat. In fact, you weren’t even hungry before you started snacking!

Many of us fall victim to eating and snacking more than we mean to in our kitchens. There are 3 specific things we can eliminate from our kitchen to increase our willpower to snack less and eat better foods. The following will help us be healthier and manage our weight:

1. Clutter.

Cluttered counters and kitchens can be a downfall! Not only can cluttered counters and kitchens increase our stress levels when we walk in them, they also make it very difficult to prepare healthy meals when there is no counter space to chop vegetables or cook. The fix: get rid of your clutter and place on your countertops healthy snack options. What do I mean by healthy? I mean fruit and vegetables – did you know that only 1 in 10 Americans eat enough fruits and vegetables per day? (CDC Newsroom)...

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