We're Here For You During This Time - Talk With Us!
About Work With Us Seminars & Events Recipes Free 15-Minute Health and Hope Call Login

Exploring Nutrition Profiles: Vegetarian & Pescatarian Diets

Uncategorized Sep 14, 2017

Vegetarian | Pescatarian Overview 

Is there a stark difference between vegan and vegetarian? What's pescatarian and where does that fit into the mix? Vegetarians typically eat what vegans do in addition to eggs and dairy. Pescatarians add fish to the vegetarian palate. We'll look at more notable differences in these diets and how they compare overall. 

Cost of a Vegetarian/Pescatarian Diet

Quality eggs and dairy are excellent sources of protein. If these are going to be the staple of your dietary protein, you need to make sure they are beneficial to your body. Although free-range eggs and grass-fed milk are typically more expensive, their cost isn't exorbitantly high. In comparison to buying red meat and poultry for a family of four, eggs and dairy may be a pennywise option. In addition, the bulk section is still chalked full of plant-based protein selections.  

A similar approach can be taken for pescatarians. Wild-caught fish over farm raise may be...

Continue Reading...

Exploring Nutrition Profiles: Vegan & Plant-Based Diets

Vegan | Plant-based Overview

No meat? No cheese? No eggs? …No fun? Not exactly. Before we dive too far into any particular diet, we’re going to need to check our pre-conceived notions at the door. Every nutritional lifestyle comes with its own reputation, whether good or bad. My job is to introduce you to the most unbiased version of each.

Vegan diets consist of eating only plant-based foods and avoiding foods from animals or animal by-products. Some people have a moral conscience against eating animals, while others simply can't digest meat, dairy, and eggs easily. Instead of the latter, vegans opt for fruits, vegetables, nuts, legumes, and seeds.

Cost of a Vegan Diet

The criticism against veganism comes from two corners: "It’s only for rich people"; "You’ll become protein deficient." Our focus for this section is the prior. It’s not only for rich people. Taking into consideration that meat was historically reserved as a...

Continue Reading...

Exploring Nutrition Profiles: What's in a Diet?

Uncategorized Aug 28, 2017

There’s more than one way to skin a potato. That’s not the saying, but you understand the meaning. So why don’t we take the same approach when discussing nutritional lifestyles? We’ll be taking an in-depth look at four dietary plans, their benefits, drawbacks, and how they rank according to what's most important to you.

Throughout the week, we’ll spotlight each of these nutritional profiles:

Vegan/ Plant-based


Vegetarian/ Pescatarian




Continue Reading...

Discipline: The Master Key to Success

discipline mindset Jun 26, 2017

Do you believe that you can do anything you put your mind to? 

For most people - including myself for a good portion of my life -  the answer is NO.

The answer may have been “Yes!” when we were children, but something strange happened. Whether we settled into the confines of society, or “the real world” got hold of us, most of us stopped believing we could do anything. 

When we look at people who’ve “made it” there’s something similar between their stories. You’ll find discipline, consistency, and perseverance. None of those traits are inherently bestowed upon you at birth, so how do you develop them? 

Discipline is the Master Key To Success 

For myself, I’ve found discipline to be the all-encompassing master key to my success. Discipline is defined as many things, but for me, it is self-control. Am I able to have full control of my actions, decisions, mind, body, and spirit?


Continue Reading...

Dear Scale -

body composition dieting Jun 19, 2017

They tell you not to step on the scale. So what do I do every morning? Step on the scale. You see, when I’m dieting, which I define as eating below my recommended daily caloric intake, I’m only here for the results. I’m trying to make the numbers go down. If the numbers do not go down, I unleash the fury of one thousand suns unto the first person who asks me about my diet. 

I’ve seen the waves of body-positive movements with un-touched models, and yoga practitioners who are “a little bit bigger.” However, none of those messages  persuaded me to embrace the pudge that hangs over my jeans, or the 0.2lb gain on the scale. That sinking feeling of despair, anger, and a few other emotions quite difficult to put a finger on would send me running into the arms of my true love, chicken nuggets. 

After I gorged myself on nuggets from all the top eateries in town, it was time for ice cream. After the pangs of regret and lactose...

Continue Reading...

Junk Food: An Unrequited Love Story

You may know that I recently completed a 12-week body transformation challenge. If you didn’t, now you do. I counted calories, steps, and minutes of high-intensity cardio too. Although the goal was to transform my body, I didn’t realize what else I would transform. Apparently, you can change your taste palette in 12 weeks. I did not know that until this past week. 

At this very moment, there’re about 2 ½ Popeye’s chicken tenders, a handful of fries, and a gulp or two of lemonade gurgling around in my stomach. Even though I paid $11.05 to reward myself with the crispy, juicy chicken tenders and perfectly spiced fries, I had a hard time finishing ½ of my deluxe combo box. Here’s how the story goes:  

Chicken Tender Love

I wanted chicken nuggets. I deserved chicken nuggets -  especially after the 12 weeks of semi-torture - and I thought the first bite of sweet nuggets would send me over the moon into a wondrous land of...

Continue Reading...

What Does Healthy Eating Even Mean???

"A Paleo lifestyle can save your life."

                                              "Red meat will give you heart disease."

"A plant-based diet will help you live longer."

                                             "A vegan diet lacks vital nutrients."

"Whole grains are wholesome."

                                            "Eating wheat leads to bloating and inflammation."

If you follow any health related series, you're going to come up against at least some of this vastly conflicting nutritional advice -  all of which claims to be backed up by science!  That can't all be right, you think.

And you'd be right.

Consider the Bias


Continue Reading...

The Clean Fifteen

healthy eating Mar 10, 2017

As promised, here are the top 15 fruits and vegetables with the least amount of contamination from pesticides.  If it's difficult for you to find organic produce, or if it's straining your grocery tab to buy everything organic, these are the ones that you should worry least about.  Keep in mind that this list gets updated yearly, and although there usually aren't major changes, some produce does move around and even off the list.   Also know that some sweet corn, papayas, and summer squash sold in the United States are from genetically modified seeds.   

In case you missed the 12 most contaminated fruits and vegetables, check out the Dirty Dozen.

Information courtesy of The Environmental Working Group at www.ewg.org

Continue Reading...

The Dirty Dozen - Produce, That Is

healthy eating Mar 05, 2017

Let's face it, in most markets, organic fruits and vegetables cost more than those that aren't.  If you've done any reading about eating healthy food sourced close to home to get the most nutrition, the question of eating organic produce has definitely come up.  

I'm not sure about you, but I've always wondered if I had to choose, which fruits and vegetables would be best to eat organic. Well, look below for the answers.  We've found that once you see those pictures, they'll stick in your mind when you go shopping.  

Next time, we'll give you the Clean Fifteen, the 15 cleanest fruits and veggies.  These are the ones you shouldn't worry about if you can't find organic varieties at a reasonable price.  


Information courtesy of The Environmental Working Group at www.ewg.org.

Continue Reading...

To PT or Not to PT

exercise fat loss Jan 23, 2017

I joined a gym. As an addition to my new membership, the gym gives you 4 free personal training sessions. To be honest, I was always slightly skeptical whether or not a personal trainer was necessary for me to see the results I wanted. Truth be told, there is a plethora of “certified” personal trainers who’s certification consists of a few online training courses and print at home certificate. However, this does not mean that all personal trainers fall under this category. If you’re looking to begin a new healthier path or hoping to slim down for a reunion or whatever the case may be, I want to weigh in on the benefits a personal trainer can provide to that journey.

Before you agree to spend hundreds of dollars a month on personal training, I want to outline a few non-negotiable points: 

1. Your trainer should always respect you as well as their other client

This should be a no brainer, but some folks, athletes especially, have become far too accustomed...

Continue Reading...

50% Complete

Don't Know Where to Start?

Don't get stuck in analysis paralysis.  Use this Power Wheel tool to know exactly where you need to start your journey to your unique center of health.