One highly effective way to keep meals tasty and easy is to repeat the same basic menus from week to week. Then change things up with slight variations and liberal use of sauces and condiments. A weekly dinner schedule takes the guesswork out of meal planning, streamlines weekly food shopping, and expedites cooking because you’ll get skilled and efficient with these meals. Win-win all around!

Protein intake increases mental alertness for several hours after eating. This is because dietary protein increases levels of the brain neurotransmitters norepinephrine and dopamine which can make it easier to concentrate, learn, and complete complex tasks. A lack of dietary protein can be associated with decreased cognitive function.

Clients often tell me they don’t have time to exercise, plan meals, go to bed at a reasonable hour, or schedule things they enjoy. Is it really about time?  After all, everyone has the same number of hours available to use throughout the day and we all have a certain degree of control over how […]

Do you have a To Do list that should really be titled a “Things I Need to Do but Never Get To?” Sometimes we use our lists against us. For example, using it to feel discouraged by how busy we are, criticize our time management skills, or tell ourselves we are falling short in our lives. It doesn’t have to be this way! 

Planning your time is a work in progress. Eventually it becomes second nature and adds enormous value. With the ongoing pandemic it’s even more important because without as many scheduling anchors in our lives, it’s easy to feel that time gets away from us without spending it on things that we actually care about. 

An easy make-ahead black bean salad – delicious and nutritious!

Success requires overcoming obstacles and that can be hard. Why, then, when the going gets tough, are we unprepared and wonder why the journey is not pain-free? Part of it has to do with our desire to avoid pain, seek pleasure, and take the path of least resistance. Being aware of this triad can help you better accept, and tolerate, the obstacles you’ll face.

A bedtime routine helps you wind down for a good night of sleep, and we can all agree sleep is vital to health and overall wellbeing. It can also help us use our daytime productive hours more effectively. Why, then, is it so hard for so many of us to implement and stick with a nightly bedtime routine? 

There are a lot of myths about fruit consumption. Vegetables in general offer a wider range of nutrients, more fiber, phytochemicals, and a lower sugar load for your body compared to fruit. However, if fruit consumption means you’re eating fewer baked goods or processed foods than you would if you were not eating fruit, you’re in good shape when it comes to health and feeling your best. Moderation, variety, and whole organic foods – and how you feel – remain your best nutrition guidelines.   

Let’s face it: when you’ve got a lot of responsibilities to juggle and are prioritizing your own well being, making complex, time-consuming meals isn’t high on the list. However, eating a variety of tasty, healthy meals is appealing. So how do you make delicious, healthy meals when you don’t have a lot of time? The answer is to cook basic foods and dress them up with sauces and condiments. The goal is healthy, easy, quick, and just enough flavor to make it interesting.