Ready to achieve optimal wellness? Here you will find simple strategies, ideas and tips that’ll help you build healthier habits, stress less and start living a more balanced life.

What Free Radicals Really Do To Your Body

If you're one who regularly seeks out the latest and greatest in health, fitness and nutrition information, you've likely heard the phrase "free radicals" tossed around, oftentimes in conjunction with the term "antioxidants". In fact, many health…

A Simple Guide to Eating Sensibly

I always emphasize that eating sensibly is an absolute must for successful weight loss, long-term weight management, and overall good health. But, what does it actually mean to eat sensibly? Eating sensibly essentially involves incorporating…

Ground Chicken Pizza

Pizza will not be found on a list of healthy foods. But, believe it or not, when prepared at home using the right ingredients, it can actually be incorporated into a balanced diet. Here’s a wholesome, delicious and easy recipe for chicken…

Deliciously Rich Spinach, Kiwi and Chia Seed Smoothie

Chia seeds house a variety of nutrients that support weight loss, long-term weight management, and general good health but many people just don't know how to eat them. Smoothies are an excellent way to get chia seeds in your diet. Add in some…

Super Savory Goat Cheese Croquettes

Years ago, I started dining at a cozy little restaurant in the heart of my hometown in Illinois. During my very first visit, I ordered their "Mesculyn Salad with Salmon", which is comprised of a delicious mix of fresh greens, berries, red…

Drinking Pink: The Disease-Fighting Power of Rosé Wines

Rosé wines ("pink" or "blush" wines) are some of the most underrated and overlooked wines in the United States. As main dietary staples in Provence these wines offer a crisp, acidic yet mildly sweet flavor that pairs very well with nutrient-rich…

Chocolate Cherry Macadamia Smoothie

Whether you're trying to lose weight, get fit or build muscle, smoothies make excellent meal replacements! Here's a deliciously sweet and wholesome smoothie recipe that's rich in protein-packed kefir and other powerful ingredients that support healthy…

Berry Berry Delicious Crepes

Berries are deliciously sweet and just plain old good for you. Whether you prefer blueberries, strawberries or raspberries, they're all packed full of vitamins, minerals, and disease-fighting antioxidants. Berries are also virtually fat-free,…

BMI Isn't the Best Measure of Obesity or Health: So Why Are We Still Using It?

Wonder why you're getting on the scale at every single doctor's office visit? Whether for a routine medical exam or a general sick visit, your body weight is almost always one of the first things measured. This measurement is sure to be followed…

Anxiety and Sleep Deprivation: How to Sleep Better

If you're frequently exposed to stress due to work or school, conflicts with family or friends, or even while sitting impatiently in a traffic jam you may be at risk of developing anxiety or anxiety-related symptoms. Anxiety is a common condition…

Intermittent Fasting: How I Control My Weight By Eating One Meal a Day

"How many meals a day should I eat to lose weight?" This is by far the most common question asked by dieters and weight watchers yet many just won't accept the all too simple answer—It doesn't matter. Everyone has different preferences,…
Image and Recipe Courtesy of Iberia Foods

Hearty Chicken Kabobs

I'm a huge fan of kabobs! Whether you prepare them with steak, chicken or fish, kabobs are a great way to sneak more veggies into your diet. Here's a hearty, low-calorie recipe for chicken kabobs that's incredibly rich in protein, healthy…

Fat-Shaming: Are Legitimately Unhealthy 'Fat' People Hiding Behind the Term?

The Urban Dictionary has defined "fat-shaming" as "a term made by obese people to avoid the responsibility to actually take proper care of their body..." As an exercise scientist, nutritionist, and advanced trainer with expertise in obesity,…

Ground Pork with Manzanilla Olives, Minced Pimientos, and Capers

Many people don't eat pork due to social, cultural, and religious reasons but some abstain out of a presumption that it is unhealthy. Pork is often shunned for its high levels of cholesterol but it actually contains less than most meats. When…
Image and Recipe Courtesy of bistroMD

Grilled Chicken with Roasted Garlic Veloute Sauce

As one who follows the Mediterranean-style of eating, chicken and extra virgin olive oil are my staple foods. Combining these nutrient-rich ingredients in different preparations helps keep my pallet excited for each new meal. Here's one of…

What You Can Do About Uterine Fibroids: My Personal Insights and Professional Advice

Back in 2007, while pregnant with my first and only child, I found out I had a single uterine fibroid. Throughout the progression of my pregnancy, this fibroid continued to increase in size. But, I didn't sweat it. My obstetrician-gynecologist…

Are You Eating Too Much Turkey?

In recent years I've observed a complete turkey takeover. I'm not talking about the traditional Butterball that dresses the holiday table or even the shaved lunchmeat that's typically inserted between two slices of bread. I'm referring to the…

The Gluten-Free Lifestyle: Is It Really a Fad?

For over a decade, gluten-free eating has been widely popular amongst health enthusiasts and weight loss seekers. When visiting your local grocery store, you've likely noticed that many shelves are packed full of foods labeled "gluten-free".…

Spontaneous Physical Activity: What Is It and Why You Need It Every Day

Time and time again, I find myself implementing a tough love approach to empower people to be more physically active. Still, I'm always given the dreaded "I want to get fit but I'm just too busy" excuse. Truth is, the state of being "fit"…

Two-Day Fasting: A Viable Option for Healthy Eating

Two-day fasting is a type of intermittent fasting regimen that's been followed by many in recent years. This type of fasting is quite beneficial in that it promotes substantial reductions in body weight, body fat percentage, and visceral…