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Intermittent Fasting: Good or Bad?

During a recent Q&A session on Reddit, I was asked what I thought of “intermittent fasting”.  This is what I had to say – let me know what you think!

Intermittent Fasting Question

I believe there isn’t enough information to draw definite conclusions from the studies that have been done. But what I do believe is that while the science of it makes sense and the results are undeniable, I feel the biggest risk and obstacle with this eating approach for weight loss is that it is very complex and difficult to implement correctly and safely.

From my research, the greatest success and outcome is a result of strict adherence to a very particular plan under professional supervision.  In my opinion, it is much too complicated for the average Joe or Jane to follow correctly, and improper apllication of this approach can be harmful over a prologned period of time.




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By |October 17th, 2014|Blog|0 Comments

Rules of the Lake

Ever read something hundreds of times and one day it takes on a whole new meaning? This is what struck me one day as I walked around a lake just as I had dozens of times before…

I had done this walk around Waterford Lake in Omaha hundreds of times. For some reason on this particular morning I read each sign as I walked by them, signs I walked by dozens of times before. And I thought about how ironic it was that each could be interpreted and applied to the lake is equally as to life. A lake is an ecosystem of life and changes with seasons and years, not so different from our lives as humans.

Rules of the lake are also rules for a life of bounty and happiness.

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Catch and release. The less we cling to things and situations the easier Life becomes and allows us to be open for bigger and better things. When you think about it, in this life we really don’t own anything, we are just borrowing it.

Impassable during high water. When trouble is rising, don’t try to ramrod through it. […]

By |October 7th, 2014|Blog|0 Comments

All You Need to Know About Clean Eating

If you are like many, you want to “eat clean” but may not think it’s practical in your budget and/or lifestyle.  Or you may get discouraged by all the complex and confusing terms out there like “clean”, “natural”, “GMO”, “organic”, “processed” just to name a few.  Here’s a few tips to master the basics and do the best with what you have to work with


Clean Eating Infographic 10_06_14v2

See below for more information.

All You Need to Know About Clean Eating

  1. Eating clean is subjective. There are many definitions and degrees, but most involve a diet consisting of whole foods prepared in healthful ways with minimal artificial ingredients.  The literal definition requires one to hunt and gather all their food, think caveman.  A more practical definition for someone who doesn’t live on a farm is to eat and make things from scratch most of time and other times to choose items that have only ingredients you understand and can buy in the store yourself.
  2. Clean can come from a box. It is possible to eat clean even with pre-packaged foods – but diligence is critical in reading and understanding the label.  […]
By |October 6th, 2014|Blog, Food and Planning, Tips|0 Comments

Let’s Go!

A friend recently confessed to me that she fell off the wagon after years of healthy eating habits. When I asked why, she said someone brought up something very hurtful & ugly about her past & it brought her back to a low place of self-doubt. Thus the self-destruction with food.
I reminded her that she is a beautiful person today no matter how she started out… And then I said let’s dance this out! I had just the song. I played Calvin Harris’s “Let’s Go” & we shouted the chorus, “…it’s not about what you’ve done it’s about what you’re doing… It’s all about where you’re going no matter where you been…” Life is a forward action, keep moving!

By |September 18th, 2014|Blog|0 Comments

Cold Quinoa Pilaf

Look what’s for lunch today: Cold quinoa pilaf. Made this 2 nights ago, & I think it tastes better a day or two later.

I sautéed some leftover chop salad, with a couple of other fresh veggies I had laying around, cooked the quinoa in water with some low-sodium V-8 juice & voilà!

What warm foods do you like to eat cold the next day?


Cold Quinoa Pilaf FINAL

By |September 17th, 2014|Blog|0 Comments

Take a moment to be in the moment.

Take a moment to be in the moment.  No matter how busy, exciting or boring your day might be, you can see, hear, think & understand so many things in so few seconds if you stop controlling your thoughts and just be.

sept 14 FINAL

By |September 14th, 2014|Blog|0 Comments

Top 5 Fat Facts

This is an excerpt from Jen’s newsletter. Sign up here.


Like many food headlines, the topic of healthy fats can be confusing and frustrating to understand.  While there are thousands of studies on this topic, here are 5 facts which I believe are the most important ones to know about fats to make the right choices:

  1. We absolutely need healthy fats to survive – growth, energy, mood and recovery all depend on sufficient, good fat in our bodies.
  2. Eating the right type and amount of fats help us lose weight by keeping our appetite satisfied.  Pretty simple, but very effective.
  3. All fats are high calorie foods, and should be eaten in healthful moderation. The good news is that a little bit goes a long way with this nutrient-dense food.
  4. There are good fats and bad fats, and within each group, some are better or worse than others and can even vary by person.
  5. Not all foods are purely “good” or “bad” when it comes to fat content, some have both qualities, and some change depending on how they are stored, prepared and eaten.  Even natural foods.

Healthy Fats Foods

By |September 12th, 2014|Blog|0 Comments

Make something of it!

Make Something of It: a FB friend sent me some pictures of what she had on hand & asked what in the world I could make of it… this is what I came up with & what she had to say. Comment below if you want to be next!

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She said, “Every Sunday, I go to the farmers market and get fresh produce. As soon as I get home, I clean and cut the veggies for use during the week. We make salads, stir fry, ratatouille, grilled veggies. I’ve got chicken breasts and thighs, and a turkey tenderloin on hand.”

The produce:

  • Corn, Tomatoes, Red and green onions, Red peppers, Beet greens, Yellow zucchini, Cherries, Kohlrabi


  • Quinoa, Dried cranberries, Jalepeño, Peanut butter, Tomato paste, Corn, Canned tuna, Water chestnuts

Spice cabinet

  • Chili powder, Garlic, Turmeric, Paprika, Oregano, Cumin, Rosemary, Dill


  • Liquid aminos, Olive oil, Balsamic, Cilantro

Other proteins:

  • Chicken breast, Turkey tenderloin



  • Kohlrabi corn slaw
  • Quinoa pilaf with cranberries
  • Spicy peanut chicken on greens

Kohlrabi corn slaw:

-Use kohlrabi, green onion, fresh cooked corn, cherries, water chestnuts, apple cider (or white) vinegar, black pepper, dill, and cilantro.

-Shred, dice, mix and enjoy. (Add plain yogurt if you like […]

By |September 11th, 2014|Blog|0 Comments

Favorite Running Products

Love to run but hate the foot issues? After a few marathons I figured out what I needed to make my feet smile, so if you are looking for some ideas, try these foot favs of mine:

  1. Body Glide prevents blisters & chafing.
  2. Gold Bond Menthol gives an invigorating lift to hot feet.
  3. Lysol Disinfectant Spray works wonders in post-run shoes to keep the closet from smelling like a sweaty shoe factory.


Favorite Running Products

By |September 6th, 2014|Blog, Exercise and Training|0 Comments

Healthy Eating Habits for the Young High Schooler – How to Help Your Teen be a Food All-Star

Kids Playing Basketball FINAL

High school is a big step in growing up.  On any given school day, hours go by – some busy, some not – where your young high schooler is gone from the nest and pretty much on their own.  As part of this brave new realm of freedom and responsibility, they are faced will all sorts of new decisions, including food choices.  Ideally, we want to fill their minds and bags with healthy food so they never get confused or hungry, thus setting them up to make healthy food choices in any situation.

Healthy eating for the young teen on their own does not have to be boring or rigid, but it does need to be practical and tasty not only for lunch time, but also for snacking throughout the day while they are away from home.

Besides tasting good, healthy snacks for your young teen need to be easy to eat and store, ideally unrefrigerated finger foods that can last for hours and hours in a cooler bag or backpack.  This will ensure they have on hand what they need to stay fueled and satisfied […]

By |September 4th, 2014|Blog|0 Comments