Category Archives: nutrition

Unleashing Online Training Services Next Week!


FREE and Healthy Airplane Food: Quinoa Salad and Eggplant Sandwich

Okay, maybe this meal is not free. However, it is not overpriced, salty, and tasteless airplane food. Here’s one of my go-to meals when traveling. Yes, it does require some food prep, but your stomach will thank me later!

Salad Ingredients: 

  • cooked quinoa
  • kalamata olives
  • feta cheese 
  • sliced cucumber
  • grape tomatoes
  • shredded kale and/or spinach
  • fresh herb (your choice! I like basil or oregano)
  • sliced red bell pepper
  • lemon juice
  • extra virgin olive oil


  • baked eggplant slices
  • whole wheat lavash bread, tortilla, or pita


Make a little eggplant and salad sandwich on your whole grain!

  • bonus dressing for sandwhich – mix minced garlic and fresh basil with canola mayo

Essentials to Make This a Success

  1. Frozen ice pack  

    I like to freeze water inside of a food storage bag and use it as an ice pack. You can empty melted ice water as it melts during your travels. Plus, you can reuse the bag on your return trip. A frozen bag of water does NOT count as a liquid according to TSA. Tip: double bag it to eliminate excess condensation as your homemade ice pack melts.

  2. Insulated food bag

    This is an easy way to store your food and keep it chilled (and sanitary) while traveling. Note: Organic (raw) foods tend to trigger TSA systems. You might get pulled to the side and asked what’s in your bag. 

  3. Plastic fork and spoon
  4. Napkin
  5. Hand sanitizer
  6. Food storage bag or recyclable plastic container to store foods. 

Happy eating! 

And you’re welcome. 

Top 11 Ways to Live Forever!

I recently saw this list posted on social media and thought it would be worth sharing with you this month. The list was generated by a medical doctor who maintains a website about natural health information. I do not exactly know what is meant by the term “natural” within this context; nevertheless, I believe the list is pretty accurate! Of course, you may not live forever by following these 11 healthy lifestyle tenets, but hopefully you will live a long, healthy life.


Photo source.

After reading the list, what do you need to improve upon?
Is there anything you would add? 

Notice how the first six items all relate to nutrition? Hmm… I think we’re on to something!

Eat right AND move more!

Hearty Kale Salad Mexicana

This recipe was inspired by one of my favorite cuisines–Mexican.


5 cups fresh chopped Kale

1 cup Cilantro

1/3 cup shredded carrots

1/2 cup shredded red cabbage

2-3 sliced radishes

1 sliced Granny Smith Apple

2 Tbsp freshly squeezed lemon juice

1 1/2 cup Black beans (boiled, not from a can)

1/4 cup shredded Parmesan or other favorite cheese

Organic Chipotle salsa  (I used Trader Joe’s brand here. I also like Wegman’s brand. Be careful and read nutrition label. Some salsa’s have a lot of added sugar and/ sodium.) 

Sliced fresh hot peppers (optional)

Sliced avocado (optional)


Toss the first seven ingredients in a large glass or hard plastic bowl. Add black beans (hot or cold, depending on your preference). Sprinkle on 2 to 3 teaspoons of cheese. For a dressing, add a few tablespoons of the organic chipotle salsa. Enjoy! This recipe prepares approximately 6 large single servings.

TIP: Increase caloric intake of this dish by adding brown rice and/or grilled chicken!

The Next Trend….Winercise?

‘Tis the season for drinking wine and bubbly to celebrate festive meals and special occasions with family, friends, and dear loved ones. Actually, many folks would argue that every day is a great day to drink a glass of your favorite fermented grape.

Recently, a research study at the University of Alberta has been floating around social media saying drinking red wine, or more specifically, consumption of resveratrol, can serve as a replacement to good old-fashioned exercise.

Of course, I dug a little deeper into the methodology, results, and conclusion of this study.

  1. The study is not recent. It was originally conducted in 2012.
  2. Methods. The study was conducted on rats.
  3. Results. 
    1. Compared to sedentary rats, ET (endurance-type exercise training) alone significantly reduced body weight in rats fed either the standard diet or the diet supplemented with RESV (resveratrol).
    2. Supplementing diets of sedentary rats with RESV resulted in a significant improvement (∼25%) in exercise performance.
    3. 12 weeks of ET on its own dramatically increased the endurance of rats compared to sedentary rats. (This is  no brainer.)
    4. Interestingly, compared to ET alone, ET + RESV increased exercise performance a further ∼20% demonstrating that the addition of RESV improves exercise performance beyond ET alone. (so based on this study and this study alone, this means exercising AND drinking wine helps improve endurance training!)  (Dolinsky, Jones, et al., 2012)

Say what?

Yes, according to this study (conducted on rats), exercising and drinking red wine as a part of your regular daily diet helps improve endurance training.

What does this mean for you, me,
and the next person trying to live a healthy, active life?


The study does not recommend a suggested daily portion of red wine consumption and the positive health benefits it may have on endurance training.

Several studies conducted by the National Institutes of Health have concluded that drinking a daily glass of red wine may prevent heart disease (Wine and Heart Health, 2015) and decrease blood sugar levels (Daily Glass of Wine, 2015) for Type 2 diabetics. Note, one glass or serving is equated to four ounces.


Although, these studies point out the health benefits of a daily 4 ounce glass of wine, it should not be done in isolation of several other healthy lifestyle habits such as,


Lastly, we really don’t know if it’s portion-controlled daily consumption of red wine (or any other alcoholic drink) that accounts for increased health benefits in people who drink moderately because they may be healthier than others to begin with.

So, go ahead and sip in moderation, stay hydrated with water, eat healthy, and maintain an active lifestyle!


Bonus Knowledge for all BEER DRINKERSCheck out what the Academy of Nutrition and Dietetics has to say about the benefits of drinking an ice cold beer!


Ansel, K. (2014). Have a Brewski! 5 Ways Beer Can Help Your Health. Academy of Nutrition and Dietetics. Retrieved from,

Daily Glass of Wine May Boost Type 2 Diabetics’ Heart Health,

Dolinsky, V. W., Jones, K. E., Sidhu, R. S., Haykowsky, M., Czubryt, M. P., Gordon, T. and Dyck, J. R. B. (2012), Improvements in skeletal muscle strength and cardiac function induced by resveratrol during exercise training contribute to enhanced exercise performance in rats. The Journal of Physiology, 590: 2783–2799. doi:10.1113/jphysiol.2012.230490

No author. (2015). Wine and Hearth Health,

Easy, Breezy Kale Salad Remix

Who says you can’t bring a healthy, tasty dish to a potluck? Try this quick, easy, delicious, nutrient dense kale salad! 


5 cups fresh chopped Kale

1/3 cup shredded carrots

1/2 cup shredded red cabbage

1 sliced yellow pepper

1 sliced Granny Smith Apple

2 Tbsp freshly squeezed lemon juice

1/4 cup chopped salt-free pecans

1/4 cup shredded Parmesan

Lite basalmic vinegar dressing OR make your own with….

1/4 cup Balsamic vinegar

1/4 cup extra virgin olive oil

1/2 tsp Italian seasoning (salt-free)

1/4 tsp ground pepper

The lemon juice helps the apple not brown. I suggest adding the red cabbage, cheese, Apple, and pecans within an hour of the salad being served. 

Add enough dressing to your liking. Enjoy!! 

Sweet Potato Hack: Ditch the Butter & Sugar!

Do you like your sweet potatoes doused with a ridiculous amount of butter and brown sugar



trying to eat healthier?

Try this healthy sweet potato hack and let me know if it satisfies that ever so present sweet tooth.


  1. Microwave, bake, or boil your sweet potato.
  2. Slice open or mash to your liking.
  3. Instead of butter, add some ORGANIC COCONUT OIL. (healthy fats)
  4. Instead of brown sugar, add 1/3 of mashed ripe BANANA. (natural source of sugar, good source for potassium, fiber, & vitamin C)
  5. Top off with some cinnamon and nutmeg.

Enjoy! This is super easy to prepare in less than 5 minutes.

Let me know how you like it!


photo #1 credit:
photo #2: Candice Elaine brooks (c) 2015

No Time? No Problem! – A Quick Healthy Meal On-The-Go!

2015-08-16 17.45.15Who says you can’t eat healthy at a live professional sports game? I suppose having media credentials and treating all facility staff with the utmost kindness and respect allows me to bring my snack bag into each game, but hey, I’ll take it!

This is something I threw together in less than 7 minutes! I honestly didn’t know what I was going to take to the game, I just knew I had to pack SOMETHING–or else! I opened the refrigerator and made this up on the fly. Here are the ingredients.

1/2 c. Brown rice

1/2 c. Organic baby spinach

1/3 c. English cucumber (with peel)

1/2 can Albacore tuna fish (canned in water)

1/4 c. Chopped carrots

1 Tbsp. Italian dressing

Layer the ingredients in your to-go dish, pop the top on, throw it on an ice pack, and GO! Oh, don’t forget your fork.

Basic Nutrition Facts: 294 cal, 33g carb, 6g fat, 28g protein, 475 sodium, 4g sugars

Yikes! This meal has more sodium than I thought. Low sodium alternative: ditch the dressing and use a little extra virgin olive oil and fresh lemon or lime juice. Also, see if you can find some low sodium or no salt added albacore tuna.

Quick & Easy Protein Rich Smoothie

In the name of saving time and eating healthy, here’s a quick and simple smoothie just for you! Scroll down and you’ll see the recipe and a few tips!


1 c. Unsweetened Almond Milk

1/2 frozen banana

1 scoop of your favorite vanilla or chocolate protein powder (I used Nutrology Grass Fed Whey)

1 Tbsp organic creamy peanut butter

4 large frozen strawberries

Directions: Toss everything into your handy dandy blender. Enjoy!

Basic Nutrition Facts: 298 cal, 20g carb, 12g fat, 30g protein, 267 sodium, 9g sugars

The majority of the sugar is from the fruit. Be careful with your protein powder! It may be loaded with sugar. Mine wasn’t because I used Nutrology Grass Fed Whey. [Receive a 20% discount and free shipping for online purchases. Enter CEBFIT upon checkout.] You can also use fresh unfrozen fruit and add a few ice cubes to beef up the frozen smoothie texture. 

TIP: For all of the folks out there looking to lose weight, I recommend getting most of your natural added sugars in your diet earlier on in the day. It gives you more time to burn those calories off throughout the course of your day.

Butternut Squash Soup w/ a Sweet Twist!

‘Tis the season for warm and delicious soups! This recipe was inspired by the roasted butternut squash soup I recently gobbled up at Heirloom, a restaurant located in Beaver, PA. I think my interpretation came out pretty good. I couldn’t resist adding sweet potatoes and carrots for some natural sweetness. Enjoy!


1 medium large butternut squash
2 sweet potatoes
2-3 carrots
32 oz vegetable stock
1/2 tsp nutmeg
2 cinnamon sticks
couple dashes of cinnamon
extra virgin olive oil
coconut oil
a dash or two of kosher salt
a dash or two of ground black pepper
2 tsp brown sugar
1 cup sprouted pumpkin seeds
few sprigs of fresh sage

2014-10-21 18.10.43

Removing seeds and pulp from squash.

Coat an aluminum foil pan with extra virgin olive oil. Sprinkle some nutmeg, salt, and pepper into the ban. Toss in two small cinnamon sticks and a few sprigs of fresh sage. Cut squash in half or in fourths. Cut sweet potatoes in half. Cut carrots into large medallions. Lie squash seed side down into pan. Lie sweet potatoes flat side down and toss in carrots. Cover with aluminum foil. Bake (or grill in covered aluminum foil pan) squash, sweet potatoes, and carrots until done. You should be able to easily slide a toothpick or knife into squash, sweet potatoes, and carrots.

2014-10-21 19.02.33

Simmering in the crock pot!

Remove skin, seeds, and pulp from cooked squash. Remove skin from sweet potatoes. Blend squash, sweet potatoes, carrots, and vegetable stock until smooth and creamy. Poor into crock pot set on low heat. Add a dash or two of salt, pepper, nutmeg, and cinnamon. I also added about a teaspoon of brown sugar to add a little extra love and sweetness! Toss in the same cinnamon sticks you used to bake or grill the squash, carrots, and sweet potatoes. Stir. Let simmer for a few minutes. While this is simmering in the crock pot….

2014-10-21 19.03.41

Butternut Squash Sweet Potato Carrot Soup

Throw your pumpkin seeds into a skillet on medium heat. Add 1/4 tsp of olive oil and 1//4 tsp of coconut oil. Stir in pan to allow oil to coat seeds. Add 1 tsp of brown sugar. Occasionally stir and seeds to brown. Turn off heat. Pour seeds in heat proof container and allow to sit for a minute or two.

Back to the crock pot! Give your soup one last stir and wah-lah! It’s ready! Serve in your favorite soup bowl and add a few roasted pumpkin seeds on top. Grab a spoon and enjoy!

Let me know what you think about the recipe!


%d bloggers like this: