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food and nutrition

Spring is here…time to detox!

(NOTE: If you’re reading this after April 1, 2019 make sure you read until the end!)

Spring is here….time to detox! Everyone needs a good cleansing, right?! So many environmental pollutants, heavy metals, chemicals, pesticides are reeking havoc on your body! If you suffer any of these symptoms you might have toxic overload: Continue reading

If Avocados are Fruit, is Guacamole a Smoothie?

Once shunned due to its high fat content, the avocado is now an *it* food and for good reason. Packed with nearly 20 vitamins, minerals and phytonutrients, avocados are a nutrient-rich food.

One-third of an average size avocado has about 80 calories and is sodium and cholesterol free. Over 80 percent of the fats in avocados are monounsaturated and polyunsaturated fats giving a boost to the heart. Continue reading

Neily’s Rockin’ Health Trail Mix – You’ll love it!

It’s time to update a post from a few years ago about my homemade trail mix. I’ve been making this for years and if you’re a client (or friend or family member) or if you have attended a talk I’ve given, you likely received a bag (or three) of Neily’s Rockin’ Health Trail Mix. I came up with the idea at the request of a client looking for a healthier afternoon snack, something other than plain nuts. Continue reading

Two simple ways to deseed a pomegranate (aka the jewel of autumn)

Fall is such a great time to get the wonderful pomegranate fruit. They’re actually called the jewels of autumn. Tucked inside the big red spheres are little red seeds called arils. Sweet with a bit of tartness.

They are however a mess to prepare, if you don’t know the right techniques! In these two videos I demonstrate how to deseed without staining your clothes a lovely bright red. Continue reading

Dinner without reservations: Average entrees are 1,128 calories—what to do?

Today’s blog was inspired and co-authored with my Bowling Green State University dietetic intern Denise Woods. It was a great collaboration!

Eating out shouldn’t be filled with guilt and regrets. It should be a pleasant experience. When choosing a restaurant, what do you look for—ambiance, convenience, price, taste of food, healthier options? Continue reading

Confessions of a blueberry addict and where I bought 34 pints for $40

Heaven for me would be living on a blueberry farm. My love of blueberries started when I was a kid living in the Midwest. I remember my mom would take me and one or both of my brothers to a blueberry farm where we picked the luscious blue gems till we could pick no more. We only had to pay for what we brought back from the fields not for what ended up in our bellies. One summer goodness knows how many blueberries I ate in one day. Yet we still brought home a stash of 45 pounds. Continue reading

Enjoy this healthier lower cal trail mix loaded with fiber and protein!

Nuts are an excellent snack. But at 200 calories per ¼ cup they can be a challenge to portion control and therefore easy to overindulge. Many a new client has told me they eat them knowing they’re healthy yet they still seek my nutrition coaching services because of weight challenges. Weight management can be difficult even with making healthy choices. Continue reading

Just because it’s organic or gluten-free doesn’t mean it’s healthy

Alex Twiss and Neily

 

I love educating people and increasing nutrition awareness with label reading, ingredient lists, etc. The main theme of my message at a Southwest Airlines health fair was—just because it’s organic or gluten-free or comes from a health food store does not guarantee healthfulness.

Here are a few examples focusing on organic and gluten-free.

Continue reading

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