Healthy Food Swaps!

Swap This


Butter, Margarine, Shortening, Oil

Sour Cream

All Purpose Flour


Sugar (1 cup)                                                        



For This


Unsweetened Applesauce

Plain or Greek Yogurt

Whole Wheat Flour or Almond Flour

Evaporated Skim Milk, Fat Free Half and Half

1/2 cup Sugar + 1 tsp Vanilla, Nutmeg, or Cinnamon

Herbs, Spices, Vinegar, or Hot Sauce to Taste

What to eat before & after a workout

Hey all! I know we talk a lot about fitness in here, but I dont want to skimp on the nutrition side of working out too! It is SO important to be aware of both your nutrition and your exercising to have a strong and healthy body! A question that I get asked more times than I can count, is “What should I eat before and after my workouts?”. Well, here’s your answer! =)

I am definitely one of those people who doesn’t really like to eat in the mornings. Give me a cup of coffee and I’d be satisfied for a few hours before I want food, but I know how bad this is for your body so I try to get a little something down, especially if it’s prior to working out. It is SOO important to eat something in the mornings because it jump starts your metabolism and gets your body ready for the day. Want to know more about metabolism and other ways that you can boost it? Click HERE for my ebook about metabolism and ways that you can make it work for you! If it is so important to eat in the mornings, realize that it is just as important to eat before your workout. If you don’t have any fuel in your body, how can you expect your body to give you it’s all during your workout? You’re only cheating yourself if you’re not fueling properly. So what should you eat? There are lots of choices but I’m going to split it up based on when you’re working out.

If you work out in the morning and haven’t had breakfast yet, try to get down something with a good mix of complex carbs and protein. The ideal pre workout meal has 5 main characteristics. These include: low in fat, moderate in complex carbs and protein, low in fiber, contains fluids, and is made up of familiar and well tolerated foods by your body. I might have a few bites of oatmeal or a banana. Even a piece of whole wheat toast will work! My go to meal? A few spoonfuls of Greek Yogurt with some fresh blueberries mixed in. Try to avoid high calorie foods like bagels and cream cheese or doughnuts! =) You can go for some higher carb foods if you plan on having a longer or more intense workout. If you’re working out in the afternoon, I’m going to assume that you’ve already eaten a healthy breakfast a few hours ago. If your workout is in the afternoon, you may not be hungry yet, but make sure that you eat a light snack at minimum. Try to get some “power foods” like some apple slices with peanut butter, multi grain crackers with hummus, apples and walnuts in yogurt, or some oatmeal with berries.

Now that you know what foods to eat prior to working out, you might be wondering what to eat after. It is crucial to consume protein and a little bit of complex carbohydrates, as well as water, to help speed recovery, maximize exercise benefits, and help maintain lean muscle in order to aid weight loss. Some post workout choices? I love a good protein shake, especially if you add in some fruit (like a banana), some quinoa, a PB & J on whole wheat whole grain bread, or even just a handful of almonds if you’re not hungry.

Try adding in some of these nutrition changes to your diet and workouts and see how your body responds! Try to stick with it for at least a week or 2 and I guarantee that you’ll notice some changes in your workouts and your recovery! Good luck and keep me posted with your results!!


Eat peanut butter to reduce cravings!

Did you know that adding just a small amount of peanut butter into your diet can help you curb cravings?? Let me explain.

We all know that when you eat breakfast, you’re able to help keep your appetite under control throughout the day. If you add peanuts or peanut butter into your breakfast regime, you can actually help control your cravings for up to TWELVE hours afterwards!

The British Journal of Nutrition just published a study done at top international universities, where 15 obese women were put through 3 different experiments. In the first experiment, each woman ate 1.5 oz of peanuts, along with their orange juice and cream of wheat cereal. In the second experiment, the same women ate 3 tablespoons of peanut butter instead of just peanuts, along with their regular orange juice and cream of wheat cereal. In the last experiment, the women only had their orange juice and cereal, no peanuts or peanut butter. It is important to note, however, that researchers adjusted the portion sizes so that the caloric amounts stayed the same during all 3 phases.

After each experiment, the researchers took blood samples from the women, and asked each of them to rate their appetite levels. The women who ate peanuts in the morning said that they felt fuller 8-12 hours after breakfast. Peanut butter had an even stronger appetite-suppressing effect! Interesting enough, it wasn’t just the additional protein that helped these women. As it turns out, people who eat peanuts have higher levels of peptide YY, which is a hormone that makes you feel full after eating. Peanut butter contains higher levels of this peptide YY, which is why the peanut butter had an even stronger effect!

What’s also interesting to learn is that the women who ate peanuts or peanut butter with breakfast actually had LESS of a blood sugar spike after eating a carb-heavy lunch. This means that even an entire meal later, having peanuts or peanut butter can help to keep your blood sugar at a more even level.

Remember though, that although peanut butter and peanuts clearly have a TON of benefits and great nutrients like magnesium, zinc, and vitamin E, they also have a high calorie and fat count. Even if it is considered a “healthy fat”, it is still fat. My suggestion? Make sure you are still getting these incredible benefits but not overdoing it in the calorie and fat, by eating just 2 tablespoons of peanut butter with your breakfast!

20 Foods to help suppress your appetite

It is so important to eat both well-balanced meals and small snacks throughout the day in order to make sure that you are leading a healthy lifestyle! Sometimes eating right is easier than other times, but if you keep these foods in front of you, you’ll be a lot more likely to munch on those healthy, appetite suppressing options instead! Below are 15 great appetite suppressing foods to help keep you feeling full for longer!

1. Nuts– Just like I mentioned in a previous blog about peanuts suppressing appetite, all nuts are a great way to stay feeling full for longer! Not only do nuts keep your cholesterol low by healthy fats, but they help to sustain your appetite because nuts are PACKED with fiber! In fact, just a quarter cup of almonds contains 4 grams of fiber! Fiber digests slowly so it stays in your stomach longer than other foods like carbs, so it keeps you feeling full!

2. Extra spices– Spicy food has been proven to help keep you feeling full as well as increasing your metabolism! In fact, a study just showed that people actually ate 60 fewer calories when cayenne pepper was added to their tomato soup, when compared with those who ate the same tomato soup but with no cayenne pepper.

3. Apples– Apples are a great source of fiber to keep you feeling full. An added bonus? Apples contain a high water content, which helps to fill up your stomach, just adding to the “full” feeling! Also, apples contain a chemical called “pectin” which helps to prevent quick rises in your blood sugar, which can create hunger.

4. Water– The next time you feel cravings of hunger coming on, I want you to try something. Try drinking a full glass of water and waiting a few minutes. Chances are, you’ll be less hungry. Not only is water an incredible appetite suppressant, but it helps to keep you hydrated! Oftentimes when you aren’t in touch with your body, your body naturally confuses dehydration with hungry because instinctually, your body is hoping to get water out of your food. If a glass of water doesn’t fill you up, try snacking on foods with a high water content, like apples, watermelon, or cucumbers! Another reason to drink water? It physically fills up your stomach which can help you feel full!

5. Green Tea– Green tea is an awesome way to help suppress your appetite! Not only does the hot water keep you feeling full longer, but green tea has also been shown to increase levels of cholecystokinin, which is an appetite regulating hormone!

6. Mint– Mint is a surprisingly effective appetite suppressant. Women’s Health Magazine suggests to try burning mint-flavored candles and drinking mint tea if you don’t want to actually eat mint in your food!

7. Oatmeal– Oatmeal is an awesome way to get fiber (in fact, just 1/2 cup of oats contain 5g of fiber!) but it also has cholecystokinin. This chemical has been shown to control hunger and regulate your appetite!

8. Beans– Beans are a great way to eat a small portion but feel very full. They are a low calorie option and are chalked full of fiber and protein! I like to mash them into my turkey burgers before cooking or eat them on salads!

9. Avocados– Avocados are a great way to fill your stomach in a healthy way because they contain the healthy, monounsaturated fats, which help to keep you full! Remember though, that you should only eat a small amount, because even if it is a good fat, it is still a fat! Try sometime small, like adding in 1/2 an avocado on a sandwich or on your eggs!

10. Eggs– Speaking of eggs, eggs are full of protein! If you don’t know much about protein, foods with high amounts of protein can help to control your appetite for up to 36 hours!

11. Coffee– Coffee, even decaf, has caffeine in it. Studies have shown that caffeine can help to suppress your appetite in the short term, but make sure that you drink extra water since coffee is a diuretic, which means that it dehydrates you!

12. Edamame– Edamame, basically baby soy beans, is a great source of protein, which helps you to feel full. Did you know that just a half cup of edamame has over 8 grams of protein yet only 95 calories?

13. Yogurt– You’ve probably heard this before, but yogurt is a fabulous option for a meal or snack, because it has so much protein in it. I love greek yogurt because not only does it have more protein than regular yogurt, but it has far fewer calories too!

14. Salmon– Any type of season is a great source of lean protein, but there are some fish that are more fatty than others. Salmon is an especially great source of omega 3’s while still being more lean than most other seafood. Omega 3’s are important because they can help increase satiety as well as food reward cues!

15. Lemon– Did you know that if you have sweet cravings, you should eat something sour? Yep, it’ll kill that sweet craving ASAP! You won’t be craving dessert (as much =) ) if you eat a little lemon with your meal to help you control overeating!

16. Soup– Studies have shown that if someone eats soup as an appetizer, that person will end up eating less throughout their mean. Just make sure that your soup is a broth based soup, not a creamy soup!

17. Leafy Greens– Leafy greens are a great way to suppress your appetite because they generally have a high water content and LOTS of fiber, just like apples! Right now, Kale is my go-to and with so few calories, you can eat a full salad, and feel completely satiated!

18. Flaxseeds– Flaxseeds are a great source of Omega 3’s, just like we talked about with Salmon. Just 1 TBS actually contains 2.3 g of Omega 3’s and 3 g of fiber! Flaxseeds are also a great source of Omega 6’s, which help to increase levels of cholecystokinin, which suppresses the appetite. Not sure how to eat them? I love putting a spoonful over a salad or in a smoothie in the mornings!

19. Vinegar– Vinegar slows the way that your stomach actually empties, so food actually sits in your stomach for longer. It lowers the glycemic of a lot of high carb foods, so the release of glucose into your system is also much slower and more regulated, making you feel fuller longer. I love a bit of vinaigrette on my salads, but I also put a bit of apple cider vinegar in my smoothies. It doesn’t taste the best, but it’s so rich in vitamins and aids with digestion, so it’s worth a shot!

20. Chia seeds- Last but not least, chia seeds are a great way to suppress appetite. Lately it seems like chia seeds are all the rage, but realize that they are a fabulous source of Omega 3’s, protein, AND fiber! They may not deserve quite the “hype” that they’re getting right now, but they are definitely worth incorporating into your diet!

The bottom line is that you just have to eat healthy and work out if you want to lose weight or stay fit. You can, however, use these simple tips and tricks to help you along with your goals! Curb your late night eating or your afternoon snacking by just substituting some of these foods into your meals! As always, if you have any questions, Contact Us today!

Foods that you think are healthy... but aren't

Let’s talk about foods that you think are healthy but can pack some major calories if you’re not eating them correctly! For the next few days, I’ll post a new food and discuss what can make it unhealthy, and ways to eat this food without adding the extra calories and sugar. Today’s food? SUSHI!!!

I LOVE sushi and could eat it every day, but it is crucial that you are eating the right things. Often, rolls served in sushi restaurants (especially the Americanized ones) come with rice, are fried (crunchy or tempura), or have sauces and fillings like cream cheese or spicy mayo. All of these can add up to an extra 500 ish calories for just a SINGLE roll!!! That healthy meal that you thought you were eating just became a whole lot worse, right?

So what small changes can you make to make your sushi meal a more healthy choice? Well for starters, don’t just scrap sushi altogether. Fish have heart healthy omega 3 fatty acids and are high in protein. Try choosing an option like Nigiri, which is a piece of fish with just a little bit of rice, or even better, pick Sashimi, which is just the fish. Steer clear of the sauces, and while you’re at it, try to choose healthier fish, like salmon or tuna. Definitely stay away from any of the Americanized rolls with fillings, toppings, and sauces!

Good luck with your new sushi adventures and I hope you love your new and healthier options!