TIPS from the Coach

  • Food and Snack Tips for Summer Travel with Kids

    Summer travel is not without its nutritional challenges, and adding young children to the mix multiplies those challenges. Additionally, logging long miles in the car may have your kids asking for snacks to ease the boredom. Anticipate this, and be prepared. Collaborate with your kids on a list of boredom-busting activities including games, music, videos, coloring books and more. Before turning the ignition key, review the day's schedule. Explain when and where you'll eat. Make a strong effort to stick to your normal eating schedule. Click to read more and get a recipe for Peanut Butter, Banana, and Honey Roll-Ups!

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  • A Healthy Spin on Tailgating

    It’s officially football season, meaning tailgating with friends and family! What foods come to mind when you think of tailgating – burgers, dips, desserts? It’s often easy to overindulge and feel tired after consuming these foods! There are ways to transform your favorite tailgate foods to make them healthier and more energizing. Read more>>

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  • Back to School Wellness Tips

    As an educator, you have a high-energy job with only so many hours in the day! It is essential that you are engaged in healthy lifestyle behaviors to be the best that you can be. Here are some tips to help you this school year:
    1. Establish a physical activity routine
      • Find a workout buddy - try a 30-day challenge and walk every morning before work!
      • Ask for support from your family and friends - you are more likely to meet your goals
      • Notice how you feel throughout the day after morning physical activity - is your mindset more positive?

    2. Prioritize stress management techniques
      • Try journaling for clarity and energy release
      • Practice deep breathing - try a meditation video from YouTube
      • Spend time in nature - go for a hike and explore a state park

    Click for more tips!

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  • Rethink your Starbucks Drink

    Who doesn’t love enjoying a drink from Starbucks? The service is fast and the drinks are delicious, yet have you ever wondered what ingredients are going into your favorite beverage? You may be surprised to hear that many drinks on the Starbuck’s menu are loaded with added sugar and unhealthy fats – some contain as much as 600 calories and over 50 grams of sugar (almost 13 teaspoons)! Don’t fret; there are ways to make your favorite drink healthier with some simple tips. Click to read more.

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  • What is a health coach?

    My job and number one priority is guiding you to meet your health goals so you can live your happiest and healthiest life, all while using an approach that is personalized to you! What works for one person may not work for another - this is why I spend nearly an hour with each patient during our first visit so I can understand your day-to-day life. I can work with you to address a variety of areas including nutrition, mindful eating, physical activity, weight management, stress management, sleep, food allergies/sensitivities, sports nutrition, women’s health, and even help you manage or prevent chronic diseases such as high blood pressure, high cholesterol, prediabetes and diabetes. Click the link to read more.

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  • Benefits of Sleep

    Did you know that sleep has many more benefits than just improving your energy level the next day? It is a much deeper, complex process that often goes overlooked in our busy society. Adequate sleep can aid you from common ailments and improve mental health by reducing inflammation, lowering your risk of obesity, and improving your mood. Click the link to read more.

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  • American Heart Month

    Did you know February is American Heart Month? This month is centered on promoting heart health and learning ways for you and your family to get involved.

    There is a high chance you know of someone who has been affected by heart disease (which includes stroke), as it is the leading cause of death for both men and women in the United States. The good news is that there are many simple lifestyle measures you can take to improve your heart health and lower your risk by nearly 80%!

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  • Food Allergies and Intolerances

    Many of us have to pay close attention to the foods we are putting in our bodies due to food allergies, with approximately 15 million of us here in the US.

    A food allergy is a medical condition that can be life-threatening, causing mild to severe symptoms, which can occur in only a few minutes to several hours after eating the food. When you have a food allergy, your immune system reacts to a food protein as if it is a threat, causing the reaction. The identified allergen must be completely avoided. Food allergies can be outgrown or developed later on in life. Symptoms can include the skin, respiratory tract, GI tract and the cardiovascular system. Click the link to read more.

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  • Healthy Holiday Eating

    Whether we are ready or not, the holidays are here! The upcoming weeks will be filled with shopping, parties and gatherings and of course, food. Don’t let the stress and guilt of holiday eating ruin your celebration - even if you veer off the track, you don’t have to fall off the wagon! If you end up indulging more than you planned to, don’t sweat it; a few days will not undo your progress towards a healthier lifestyle. However, continuing this throughout the holiday season can lead to weight gain, so have a plan in mind, stay active and most importantly, focus on enjoying time with loved ones.

    Click the link for a few helpful tips to try during the holidays.

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  • Choose This Instead: Thanksgiving

    Thanksgiving is about reflection and giving thanks, spending time with loved ones and, of course, the delicious meal! Unfortunately, it is also the beginning of the holiday season where Americans gain about 1-2 pounds on average. You will be happy to know that most of the components of this meal can be nutritious choices with lean turkey and vegetables galore! Remember that you can enjoy all of your favorite parts of the meal, while still being mindful of what you are eating!

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  • Trick-or-Treats and Fall Eats

    The air is getting cooler and the leaves are falling, which means it’s time for fall treats like Halloween candy and all things pumpkin! Whether you like to dig through the candy bag or savor the pumpkin spiced lattes, here are some tips to help you to stick to your goals, while still enjoy these indulgences.


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  • Breakfast

    A nutritious breakfast is important for beginning your morning with the energy you need to get things done and can also help you to make better choices throughout the day!  There are those that allow a few extra minutes in their morning routine to prepare a dish while packing a lunch, some  that rely on convenience foods and grab breakfast on the way out the door or make a trip to the drive-through, along with those of us that skip this meal altogether. We may feel like we have an endless to-do list to complete before heading to work, including getting ourselves and our families ready to go, but breakfast does not have to be a burden and can take very little of our treasured morning time!  

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  • Eating on the Go or Dining Out

    In a perfect world, our groceries would be purchased, foods prepared, lunches packed, snacks portioned and meals ready to go for each day of the week. In reality, that is not always the case and some families find themselves passing through the drive-through between work, school and practices or dining out more often than they would like. We are all very busy and most of the time convenience wins. While we may think that these circumstances include only unhealthy selections and oversized portions, you should be pleased to know that there are healthier choices to be made most everywhere.

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  • Fueling for Sports and Exercise

    Whether you have a game, practice, or are heading to the gym, it is important to fuel your body with the proper energy in order to perform at your best! Consider the length and type of your workout, along with hydration when fueling. Before your activity, choose foods that are higher in carbohydrates, moderate in protein and lower in fat and fiber. Carbohydrates are your body’s main source of energy and should make up about 45-65% of your daily calorie intake. Munch on carbohydrate-rich foods to top off your muscle glycogen stores (your stored carbohydrates), which is what you will use to get through the exercise. Carbs are easy to digest and are quickly used by the body, can prevent early fatigue and injury and they are also protein sparing, meaning they limit the breakdown of protein in the body.


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  • Packing a Healthy School Lunch

    As summer comes to an end, you may have started thinking about everything you need to do before starting another school year, and items for packing lunches are most likely high on the list. It may seem like a daunting task at times, but packing lunches can be quick, easy, cost-effective, creative and most importantly, healthy, for both students and teachers. Check out these tips and tricks to get some inspiration before the first day back.

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  • Eating Outside and Grilling

    Believe it or not, there are many healthy meals to be made on the grill, so take your food outside and enjoy the weather! When preparing to grill, choose lean protein sources like chicken breast, fish, loin or round cuts of pork or steak, lean ground beef or turkey (greater than 90% lean). Don’t forget to make room over the fire for your favorite fruits and vegetables for tasty and flavorful side dishes making a nutrient-packed meal.  

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  • Get Moving

    Summer is finally here and that means it’s time to get outside and get moving! The school year was busy and stressful, but now you can focus on healthy habits like increasing physical activity for yourself and your family. Take the time to unplug and enjoy being active!

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