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Going Beyond the Calories

by Katie Lehn, RD This time of year sparks a mindset of new beginnings. Unfortunately, resolutions often dwindle before we’re able to fully commit to them. This year, consider committing yourself to not only diet change, but to lifestyle transformation. Sign-on to not just one resolution, but a life aimed towards nourishing your body. In this sense, nourishment is not exclusive to food but encompasses our mind, body and spirit. ...
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Cultivating a Mindful Holiday

As Halloween passes we are in full steam ahead to the holiday season. One must tread lightly; Halloween candy is on sale and this is only the beginning of many temptations to come. Take a moment to think back on your last holiday season. You may notice that health was not at the forefront, and you’re not alone! It’s easy to get distracted by all the ribbons, bows and sparkle of the holidays, but it’s not fair to use this as an excuse. ...
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Sugar: Time To Get Serious

Do you have a sweet tooth? Chances are that you do. As a survival mechanism humans are programmed to prefer sweetness to other flavors. Couple this inborn preference with the U.S. food supply that provides excessive amounts of sugar, readily-available and in many different forms, and the result is the average person consumes 150-170 pounds of sugar ever year. Nutrition information is always evolving, and as we've learned that inflammation is at the root of all chronic disease, the impact of sugar has come under the microscope. Gone are the days when a spoonful of sugar was a benign treat. Sugar contributes to the development of cancer, heart disease, diabetes and depression in many ways: ...
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Fast Food: Sweet Pork Patties, Mashed Butternut Squash & Broccoli

Fast, delicious and healthy...this is what we are all striving for. Well, maybe not all of us; some of you have the flexibility to take your time in the kitchen, and that is a truly wonderful gift. But for many, fast food is a reality and the goal is to make it delicious for your mind, body and tastebuds. This dinner meal nailed it, and I can proudly tell you that with this recipe I won the "Dinner Wars"! That's right, I made it to the final round and won it all! Okay, okay, so Dinner Wars is not the newest TV cooking show, it is a game my kiddos made up at dinner. In this picture Sara, one of the Dinner Wars' judges, is very carefully tasting her meal ready to provide her critique of the meal. IMG_8986I may not have won a TV cooking show, but I did receive this compliment, "this is the best dinner ever Mom", which is, hands down, one of the greatest things this Mom could hear. ...
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New to Exercise? Here’s How to Start.

A few weeks ago we heard from Debbi Omizo Banis from Body Resolution who gave us some awesome advice about muscle imbalances and maintaining motivation to exercise. Now we will hear from my long time friends Sarah and Craig Smith. This physical therapist couple speaks to those of you starting a new workout routine and looking for some guidance. New To Exercise? Here’s Where to Start. ...
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My Favorite Workouts

I love to exercise. But I didn't always love it. I grew up swimming and I didn't really consider that exercise. It wasn't, it was just playing and having fun in pool. Even when I swam competitively I never it took it that seriously; I swam because I liked it. When I was in high school I played soccer for the first time. Actually, I ran for the first time, and I struck the ground with my heel so hard that with each stride it hurt more and more. So literally my coach and teammates had to teach me how to run. When I went to college I didn't have a team to play soccer with or swim team to compete on, so I basically stopped exercising. It wasn't something I thought much about, which was particularly odd for an exercise physiology student. ...
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The Key to Functional Fitness: Address Core Muscle Imbalances

To support this month’s Challenge to Get Moving, I have interviewed a number of local experts to learn more about exercise, the best workouts and how to stay motivated. First we will hear from Body Resolution's Debbi Omizo Banis (pictured on the right). I love how well she explains these concepts and I appreciate the reminder to mix up my workouts to address how my body is functioning. ...
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Listen To Your Body

Rather than bashing yourself for not sticking to your workout goals, listen to your body. Perhaps it's trying to tell you something. The goal this month is simple, move. Move your body in an enjoyable way, regularly and consistently. However, to maintain your momentum and consistency, you must also respect the wisdom of your body and address your unique challenges. When Your Body Speaks To You I often hear that exercise hurts, or the individual is too tired or can't wake up to work out. In these cases, your body is talking to you. Exercise is important, but berating yourself for being lazy or lacking self-discipline isn't the most efficient road to the gym. Here are some other considerations for when your body is telling you not to workout. ...
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August 2014 Challenge: Shake It. Move It. Do It.

There's no away around it. Just like you must eat vegetables every day, you must also move your body every single day. If you don't love to exercise or are in a rut, get ready to be inspired. If you love exercise but your challenge lies with fitting it into a busy day, get ready for the best time-crunched workouts. This month is all about exercise. Find something you love to do, shake it, move it and just do it. Why?  You likely know that you should exercise but do you have a deep appreciation and respect for the profound impact exercise has on your body and life? These are the 10 Ten Reasons Why You Should Exercise Every Single Day*. ...