Putting on a Happy Plate: How to eat your way through Seasonal Affective Disorder

veggies smile

Over time technology has made dramatic strides in the way food is processed and prepared. Being able to store foods for weeks at a time without it ever going bad has now become the norm. There is greater emphasis on having foods that compliment a person/family’s busy lifestyle. This has resulted in the increasing popularity of prepackaged foods. However, in the factory production of these meals, nutrients are stripped away and loaded with filler calories to make the foods energy dense but … [Read more...]

Snack Recipe Alert! Vegetarian Protein Balls

Leigh Chmilar Protein Balls Recipe

This weekend I had a fun little experiment with extra food in my cupboard. I wanted to make a portable delicious, well-balanced snack for in between workouts or clients, and have searched high and low for recipes. I hadn't found a recipe that was super easy until now... A friend passed along some ingredients that he used to make protein bars, but of course there were no ratios or amounts listed. I decided play around and just try making them with the ingredients listed, and then add and … [Read more...]

Fats: the Good, the Bad and the TRUTH


Fat. It's a word people really loathe to speak. Most of the time the word "fat" has a negative connotation - especially to women who are constantly scrutinizing themselves about the fat on their bodies. Recently it has also begun to exhibit a good side - the "good" fats we know about. We hear about them all the time in articles: Omega-3's, 6's, and other good fats found in nuts, avocados, fish oils, olive oils, etc. So what does that mean for weight loss or maintenance? It can be so confusing … [Read more...]

Protein 101 – What Is It, and How Much?


I know there is TONS of information out there about protein. You've probably heard people tell you to eat more protein, or to eat less protein, maybe to eat lean protein, blah blah blah - everyone seems to think they are the expert! It's enough to make anyone want to bury their head in the sand and avoid all the confusion! Basically, protein is an organic macronutrient (meaning it contains carbon and our bodies require it in large amounts (grams vs milligrams). So proteins are comprised … [Read more...]

Eating to Gain (Callie’s 90-Day Challenge)


“Just eat a couple Big Mac’s.” You’d be surprised at how many times I’ve actually been told that in response to my desire to gain weight! But as someone who is passionate about good nutrition (not to mention works in an office of Dietitians) I know that’s not the best way to go about it. Weight gain requires eating calorie-rich but also nutrient rich foods. Initially I was afraid of the sheer volume I was going to have to eat to reach the calorie goal Kelsey determined for me (around 2200 … [Read more...]

Nutrition Tips for Training for your Finish Line!


  It's that time of year! Spring is (hopefully) creeping up on us, and many endurance athletes, both those new to the sport and veterans are kicking up their training programs into high gear for the first races of the season. Endurance sports such as marathons, triathlons, cycling etc... require many hours and kilometers on the road, in the pool, on the bike, and in the gym. Energy is key when training for long distances, there is no use trying to run 15km+ no matter how fit you are if … [Read more...]

Stressed Out and Craving Fatty or Sugary Foods? Here’s why!


As a culture we've become obsessed with food.  It has become a vehicle not only for nutrition but to create community, to explore different cultures, and also to satisfy emotional cues.  We have begun identifying ourselves by what we consume as opposed to who we are.  We fall in line with a labels like Paleo, Veganism, Foodies, sugar fiends, and salt fiends to name a few and all of a sudden it becomes a self fulfilling prophecy that we crave these foods and experiences and tastes.  We defend … [Read more...]

Strawberry Mint Sorbet!

Strawberry Mint Sorbet

Healthy can be tasty too!  Here's a great recipe for strawberry mint sorbet that we tried around the studio. You'll need: 1 pound frozen strawberries, thawed at room temperature for 20 minutes 1/4 cup minced mint leaves 1/4 cup of unrefined cane sugar or honey 1 tablespoon vanilla extract 3-4 drops of food-grade peppermint essential oil Instructions: Combine all ingredients in a food processor and process until smooth. Transfer to the freezer, if not serving immediately, … [Read more...]

Tips to Eating Healthy While Traveling


While traveling for work or holiday, eating out can be expensive and unhealthy! Here are a few ideas you can try with a little planning the next time you’re going away: If you are staying somewhere with a kitchen make sure they have basics like dishes and utensils. If it’s a basic hotel/motel a few things to take along to help you out would be Eating utensils Electric kettle Plate & bowl A small crockpot A cooler Check to see if there is a microwave in the room … [Read more...]

Can I Party and Still Lose Weight? (The Effects of Drinking Alcohol on Weight Loss)


Time to nip this one in the butt!  I've been asked questions similar to this one quite a few times around the holiday season: Is it ok if I drink over the weekends or party when I want to lose weight? I usually follow this with a slight smirk when I deliver the news that it's not.  While a glass of wine has been shown to contain a wealth of antioxidants and increase "good cholesterol" (High Density Lipoproteins or HDL) it dosen't mean that multiple glasses is better!  Note the following: … [Read more...]