February 13, 2018

If you’ve recently pick up a health magazine, browsed a fitness blog or popped into a GNC you might have noticed this collagen trend that’s gaining momentum. Every year we see new nutrients stealing the spotlight with all their magical health benefits and recommendations to start incorporating them into our diets. But is there any truth behind the latest trend, collagen?

Let’s first talk about what collagen is. Collagen is the most abundant protein found in muscles, bones, skin, blood vessels, digestive system and tendons. It’s responsible for keeping the elasticity in our skin and strength in our nails. It also makes up our tendons and joints to keep our bodies moving. Over time it’s natural to see collagen production decrease. This is where we can see aging symptoms begin like wrinkles, sagging skin and even joint pain. Age isn’t the only thing that can slow collagen production. Exposed time in the sun, high sugar diets and of course smoking can also speed up the natural depletion of...

February 6, 2018

Although we are talking about supplements and multivitamins, it’s important to stress that it is always ideal to get our nutrition through whole foods. If we can maintain a well-balanced diet full of fruits, vegetables, grains, nuts and seeds, fish, lean proteins, and healthy oils we likely don’t need a multivitamin to fill in the gaps. However, this blog series is all about being realistic and what to do if you don’t meet your nutrition needs with food every day. In this case, a multivitamin could be beneficial. So how do we pick the right one?

1. Look for USP mark on the bottle.

Primarily, you want to have peace of mind that what you’re taking contains what it says on the bottle. Unfortunately, since the supplement industry isn’t regulated there is no process supplement companies must go through to get a stamp of approval before hitting the shelf. They simply must prove that it isn’t harmful. Even then, after some time supplements will be removed or recalled due to safety concerns.


February 5, 2018

This is a standard question I hear not only from my clients but also from my friends, family members and colleagues. So, what’s the deal? Is this the single easiest way to improve our daily health or is it a big waste of money?

Americans have been taking multivitamins and supplements since the 1940s, so this is nothing new. However, in recent years it seems that the supplement industry has really exploded. Likely due to high profit margins and little to no regulations. Today almost 70% of us take at least a multivitamin on a regular basis. And that’s just multivitamins. Beyond that you have individual vitamin supplements, mineral supplements, condition specific, organ specific, age specific, gender specific and more! Supplement selections now take up several shelves and even aisles when we browse through in the convenient stores and grocery stores. If that’s not enough we now have entire stores exclusively dedicated to selling supplements like GNC and Vitamin Shoppe. These places bring...

January 30, 2018

Weight loss today tends to be very overwhelming, difficult, stressful and many times unsuccessful despite our best efforts. Most Americans make on average 4 attempts every year to lose weight, and the kicker is 90-95% end up gaining all of it back. With these types of statistics, it’s no wonder weight loss can be described as frustrating, stressful, and discouraging.

Eating healthier and being more active is such a positive change that impacts our lives physically and emotionally.  Most of my clients come to me wanting to lose weight with the desire to feel more like themselves after many failed attempts. At the very beginning of working together I will ask them about their prior weight loss attempts. This description typically includes words like “frustration,” “failure,” “up and down,” “never ending effort” and “not enjoyable.”

About 6 months into working together I’ll have them reflect on this new weight loss experience and describe it to me. This time around they will use words...

November 29, 2017

1. Don’t give up the things you love to eat.

When we think about dieting and losing weight we often times immediately associate that with “oh no!! No more pizza and wine!” Or whatever guilty food pleasure you enjoy. Going cold turkey with the things we love has in fact been proven to not be effective for weight loss and habit change. It has been shown that when you make something forbidden there is a section of our brain that actually strengthens the desire- making it increasingly harder to “stick with it.” This explains the failure of chronic crash dieting. You can only stick to a restrictive diet plan before eventually you give in. So instead of restricting these items learn how to balance them into your diet in a healthy way.  

2. If you change nothing else, portion control will go a long way.

No matter what it is we eat, controlling portions will ultimately help control calorie consumption. This goes for healthy foods and unhealthy foods. Portion control will serve you well...

November 10, 2017

By now I’m sure most of us have heard of and even started incorporated chia seeds into our diets. Sprinkle some in your shake, your yogurt, salads... and even your water! ..huh??

I’ve recently been getting some questions around this hottest new trend. “A chia seed water a day keeps the (fill in the blank) away.” I’ve heard claims about weight loss, glowing skin, resolving digestive issues, boosting energy and others. The packaged food industry is also catching on to the trend. If adding chia seeds to water yourself is too much, you can now purchase bottled chia seed water for about $4-6 / bottle.

So what’s the deal? Is this the latest hyped up health fad or something you should get on board with? In general incorporating chia seeds and more water into the diet is a great thing. Chia seeds are the latest deemed “super food” and for good reason.

Although there is no single “super food” – there are certainly nutrient dense foods out there and chia seeds are one of them. High in fiber, low in...

November 8, 2017

Now that the colder weather is here a hearty comfort meal is exactly what we crave. If you're searching for a healthy option, look no further! After posting my weekend dinner pic I’ve been getting a lot of requests for the recipe. Confession: rarely do I ever follow a recipe when cooking. I typically make it up as I go, which can lead to some amazing meals!  ..and also some that end up in the trash. It’s certainly not a full proof way to a delicious meal, but it sure is fun! See below for my latest creation: ratatouille!😊

Quick history about why I love this meal so much. Growing up I lived in 3 different homes before graduating high school but in each place my parents had an amazing vegetable garden and a love of cooking. Rarely were there meals that weren’t cooked from scratch incorporating something fresh they had grown from the garden. Whether it was the pulmp garden tomatoes, crisp green beans, savory herbs, squash, carrots, berries or peaches… the list goes on! One favorite weekni...

Discipline!, NO DAYS OFF, determination, gains, #fitfam, 'every damn day'….. sound familiar? If you follow fitness and nutrition “experts” on social media you may have come across some of the familiar tag lines along with some super cut or intense mirror selfie to motivate you to want to go to the gym and exercise. Does it work? Maybe. Does it make you enjoy your workout more? Probably not. Yes, I have posted similar Instagram pics, workout selfies and have even used some of the above hashtags- but I’m here today to tell you all the reasons why you shouldn’t force yourself to exercise if it’s not truly what you want to do.

“Wait, Amanda.. aren’t you suppose to be encouraging us to eat healthier and workout MORE!?”

Yes, eating healthier and being fit is something I will always encourage you to do. However, don’t forget about the “living well” part. Eating right, being fit and living well is a balanced approach to finding the things you enjoy that support a healthy lifestyle. When we force...

Hey ya’ll! Spent the last few days in New Orleans (first timer) and WOW- what a blast! A whole mixture of leisure, work, unhealthy and healthy foods, party scenes, art and classical scenes and trying to navigate it all to stay healthy but also enjoy myself. Here’s how it went..

Touched down in NOLA Friday night, checked in and headed straight to Bourbon Street for our first po’ boy, alligator bites, oysters and a hurricane. They definitely like their fried food down here and top of my list was to try a tried and true fried po’ boy Nor’leans style! (am I saying the right?) I spent the first half of the trip saying New-OR-leans- stuck out like a sore thumb but I’ve gotten better saying ‘Nor’lans.” To balance out the fried po’ boy we started with fresh oysters and blackened alligator bites- both lean protein sources, and split the po’boy. We saw signs for “hurricanes” EVERYWHERE- which is a famous New Orleans drink with lots of rum and lots of juices so I had to give it a try, because ‘whe...

Wow what a BUSY amazing week this past week was! Traveling and busy schedules can be the biggest bust to our healthy routines- but I’m here to tell you it is possible to stick with it! In the last week I’ve traveled to Lake Placid, NY to speak at a conference, visited my sister in Saratoga NY, was a bridesmaid in my brothers wedding in Lake George, enjoyed mother’s day brunch and traveled back downstate. All while maintaining my weight and my healthy choices. Here's how....

I was SO excited to be asked to speak at the New York State Dietetics Conference which was hosted in Lake Placid last week 😊 I was also STRESSED that it was the same week as my brother’s wedding but I agreed because the opportunity was too great to pass on. When I’m traveling it always takes a bit of planning and organization to make sure I’m getting my workouts in and healthy meals. So first step was calling the hotel ahead and made sure there was a fitness center and packed my sneakers. The first night at the hote...

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