Your Body on a Diet

This article gives some really interesting new information about what happens to your resting metabolic rate while on a diet and experiencing a sedentary lifestyle.  The key is in your calves! Check it out!

Your Body on a Diet

Grab-n-go Breakfast Ideas


Grab and Go Breakfast Ideas

If you live a ridiculously busy life, it can be really hard have a balanced diet, let alone even make time for breakfast. But with some careful planning, a fast, easy, on-the-go breakfast is possible. Here’s some great, easy, healthy ideas:

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6 Reasons Your “Diet” Isn’t Working


Have you been struggling to lose weight? Have you “plateaued” or do you find it impossible to lose any weight at all? There are many reasons why your “diet” isn’t working, and mainly it can be because you are dieting, restricting, and putting your body into starvation mode. These 6 tips will help get you rev your metabolism back into shape, and hopefully, put “dieting” into perspective.

  1. Skipping Meals? Do you wait as long as possible to eat? Skipping breakfast entirely? Starting the day with only a cup of water and some lemon, or do you just go old school and stick with a cup of Joe? Skipping meals can completely derail your weight loss efforts. The longer you wait to eat, the more you put your body into a starvation mode, and the only thing you are doing is slowing your metabolism down. Studies have also shown that skipping breakfast actually helps you to gain weight. Often this is because you tend to eat more and more later in the day and can really pack on the calories at night, when you probably should be eating the lightest. Start your day with a bang and try some steel cut oats, fruit, and perhaps one or two hard-boiled eggs. Your metabolism will thank you.

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Debunking Gluten-Free Myths

Gluten Free Logo

What is Gluten Exactly?

Gluten is a general name for proteins found in wheat, which assist with dough elasticity, making dough pliable. Essentially, it is the glue that holds the product together. Eliminating gluten from products involves using other starches such as corn and potato starch and using alternative gluten-free grains like amaranth.

Who is the Gluten-Free Diet For?

For those with celiac disease or gluten sensitivity, going gluten-free is a must. Celiac disease is an autoimmune disorder characterized by damage to the lining of the small intestine, which prevents the absorption of nutrients from food. Gluten from wheat, barley, rye, and oats causes the damage. Those with celiac disease suffer from painful gas, diarrhea, bloating, stomach pain, weight loss, skin inflammation, malabsorption, and eventual malnutrition. The only “cure” for celiac disease is a lifelong avoidance of gluten in the diet. Those with gluten sensitivities find that eating gluten gives them diarrhea or constipation and leaves them feeling gassy, bloated, puffy, tired, and generally out of sorts. These people have sensitivity to gluten and eliminating gluten from the diet often relieves these symptoms.

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10 Tips for a Healthy 4th of July



  1. Grill with Care: Remember that you can’t tell just by looking when meat is done. Invest in a quality food thermometer and make sure you follow the temperature guides provided by
  1. Stay Hydrated: With Southern California temperatures soaring and the current water shortage on our minds, it is easy to neglect our own hydration needs. Drink plenty of water, keep water-packed vegetables and fruits on hand for snacking, and try to minimize sun exposure and excessive sweating. Fruits high in water content are watermelon and grapefruit, and vegetables high in water include lettuce and zucchini.

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Almond Crusted Salmon with Roasted Asparagus, Summer Salsa, Avocado Sauce, and Quinoa Stuffed Red Pepper

Almond Crusted Salmon

I graduated from my Masters program and finally have a chance to breathe, relax, and cook. Here is a delicious recipe I made for my dad over Father’s Day weekend. It’s a perfect summer dish that is healthy, filling, and absolutely delicious! Enjoy!

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Easy Spicy French Lentils


1 cup french lentils
4 cups low sodium organic beef or vegetable broth
1 cup low salt spicy salsa
1/4 cup diced roasted red pepper
1/4 cup cilantro
garlic powder, black pepper, oregano, chili flakes to taste

Rinse, then simmer lentils in the broth for approximately 35 minutes, al dente, or to your taste. Drain lentils, add salsa, diced roasted red pepper, cilantro, and spices to taste. An easy, fast side! Enjoy!

Organic Quinoa Kitchen Sink Salad


1 cup Organic Quinoa

2 cups Organic Broth

Kitchen Sink Vegetables: Whatever you have on hand! For this recipe I used

1/2 cup diced broccoli

1/2 cup diced cauliflower

1/2 cup diced red pepper

1/2 cup diced cucumber

1/2 cup diced artichoke hearts

1/2 cup chickpeas

1/2 cup feta cheese

Lemon tarragon salad dressing:

juice of one lemon

1 tbsp Dijon mustard

1 tsp honey

garlic powder, red chili flake, black pepper, tarragon

1/2 cup extra virgin olive oil

Add quinoa to a pot and add broth. Bring to a boil and cook for 10-12 minutes or until all the broth absorbs. Let cool. Steam broccoli, cauliflower, and red pepper until al dente. Dice cucumber, artichoke hearts, and add to a bowl with feta cheese. Once the rest of the ingredients cool, add the quinoa, and the steamed vegetables. In a small bowl, add the lemon juice, Dijon, honey, and the spices to taste. Use a whisk and slowly whisk in the oil until the ingredients are emulsified.  Pour over the salad and enjoy. So healthy, fresh, and good for you!

Roasted Chicken & Black Bean Salsa-Stuffed Red Pepper with Hatch Chile Romesco Sauce


6-8 chicken thighs with skin and bones

Marinade: garlic powder, black pepper, paprika, cayenne pepper, cilantro, lime juice, olive oil

3-4 red peppers

1 cup quinoa

2 cups chicken or vegetable broth

Romesco Sauce:

4 hatch chiles

4 tomatillos

3 garlic cloves

juice from 1 large lime

1 piece white whole wheat bread

3 tbsp sliced almonds

1 tsp olive oil

salt and pepper to taste

Black Bean Salsa:


1 can black beans

1/4 cup sweet corn, roasted

3 tbsp roasted red pepper, diced

juice from 1 large lime

cayenne, garlic powder, salt, pepper to taste

Marinade chicken thighs for 2-4 hours. Broil red pepper, hatch chiles, tomatillos, and garlic, turning constantly, until skin of peppers blister and tomatillos and garlic roast. Put the chiles in a plastic bag for about 10 -15 minutes to allow the skin to lift from the peppers. Preheat oven to 400. Remove skin carefully and cut red pepper in half. Use three hatch chiles for the romesco sauce and reserve one to slice for garnish.

Roast chicken at 400 for 35-40 minutes until chicken browns and reaches 160 degrees.

Blend tomatillos, garlic, lime juice, olive oil, salt, pepper, and hatch chiles until thoroughly blended. Toast bread and almonds and add to blender and continue blending until sauce is incorporated.

Combine black beans, corn, roasted red pepper, lime juice, salt, pepper, garlic powder, cayenne, and cilantro.

Add quinoa and broth in a pot and bring to a boil and then simmer on low for 10-15 minutes.

Plate the roasted red peppers by stuffing with quinoa and black bean salsa. Add roasted chicken and top with romesco sauce and sliced hatch chiles and some cilantro. Enjoy!

Hearty Turkey Chili


1 lb ground turkey

2 tsp olive oil

3 garlic cloves, minced

1 onion, diced

1 green pepper, diced

1 red pepper, diced

1/4 c port wine

1 can organic pinto beans

16 oz crushed tomatoes

8 oz tomato sauce

2 bay leaves

pepper, salt, garlic powder, oregano, cayenne pepper to taste

1/4 c chili powder

shredded pepper jack cheese

chopped cilantro


Brown ground turkey in a small amount of olive oil, add garlic and onions and cook till browned. Add green and red pepper and cook for 3 minutes. Add port wine and burn off alcohol for about 5 minutes. Add crushed tomatoes, pinto beans, bay leaves, tomato sauce, and spices. After sauce has cooked for around five minutes, add the chili powder and continue to season chili to your taste. Let simmer for at least 1/2 hour. Serve with shredded pepper jack cheese, chopped cilantro, and some tostada shells. Enjoy!