With summer right around the corner and BBQs, beach trips and late nights all becoming more integrated into our schedules, how do we continue to focus on the healthy habits formed and keep this momentum throughout the change of seasons?

Heather GerrishMay 2, 2019

Eating Healthy on Vacation

Traveling is a part of life. It’s fun, exciting and can take you to places you have never been before! But what is it with traveling that takes us so far from the norm [including our eating habits] that makes it difficult to stay on track during time away from home? That question might not have an easy answer other than being “out of your norm”, but this blog will review ways to help support not only your health and fitness goals while traveling, but also ways to create a balance between having fun and incorporating healthy habits while on vacation.

Heather GerrishApril 18, 2019

Our Relationship with Food

Our relationships with food can change over time. Sometimes food can be viewed as a positive - fueling the body and providing power and strength to perform do amazing things! While at other times it can be viewed in a negative light, as shameful or as punishment. When food is used as punishment or dangerous habits become more apparent in our normal routine including over-restricting, binge/purge cycles, hiding food or hiding skipped meals and other habits that serve unhealthy relationships with food.

Heather GerrishApril 11, 2019

Lean, Mean Protein!

Sometimes it’s hard to change things up or experiment with a new flavor combo. Protein is no exception. If you feel like your go-to protein staple is getting old, or you need some new ideas to stay tuned - there is more than just grilled chicken out there to help round out a delicious meal!

Heather GerrishApril 3, 2019

Gut Health Explained

What is happening behind the scenes (or in our intestines to be more exact) when we eat? There are SO many processes that occur - from digestion to absorption, to transfer and excretion, how do our bodies do it..and do it well?

Danielle GrayMarch 19, 2019

How to Make Healthy Choices While Eating Out

So how do you stick to the plan - but also eat out? This will look different for everyone and is directly associated with what and how often you eat out - if that’s fast food or sweet treats, these modifications might seem more drastic than the occasional Friday night date of dinner and movie. Everything can be modified and included in a healthy diet, but being aware and making an effort to swap out old habits for some alternatives can help to keep you on track and moving towards your goals!

Danielle GrayMarch 11, 2019

What Is Carb Counting?

Carb counting has been around for ages - for diet culture and medical nutrition therapy alike - but what does it really mean? And more importantly, why do it? Counting macros and monitoring micronutrients is important, but also living with some flexibility after establishing this baseline is essential for long term adherence to any program and to ensure that it works for both your lifestyle and your life! Balance is key and knowing all you can about what you are putting in your body - and how much - is essential in finding this balance and what works best for you!

Danielle GrayMarch 1, 2019

Breakfast or Snack Egg Bites!

When you’re on the go, but want a high protein, easy to eat breakfast out the door or snack midday, opt for these egg bites! Easy to make, try them out!

Prep Time: 10 minutes | Cook Time: 25 minutes | Total Time: 35 minutes

Danielle GrayFebruary 12, 2019

How To Hit Your Macros

With every new routine, trial and error are an integral part in finding what works best. Sometimes, finding out what doesn’t work is just as useful and valuable as finding out what does. Continuing from the brief introduction of Macronutrients and Micronutrients shared in a prior blog, this overview will further dive in to this area of nutrition in the real application of how to hit your macros!

Danielle GrayFebruary 9, 2019

Healthy Snack Options On The Go

We all can find ourselves out and about and suddenly - we’ve missed lunch or are running low on energy. What’s the first thing we grab? Whatever is most convenient! (Well, maybe this is the most reasonable option, but we want to change the most convenient to the healthiest choice!).

Danielle GrayJanuary 10, 2019