Smarter Nutritional Support for Your Body

dried plum skewers As much as I wish we could eat a well-balanced diet all the time, I understand that sticking to healthy food choices on a daily basis can be a challenge. You have to attend the office happy hour, the block BBQ, a birthday dinner or a retirement party. Bottom line: There will always be temptation, and it’s okay to give in once in a while.

Part of rebooting your body is learning to eat in moderation. For example, go ahead and have a slice of birthday cake, but then make the conscious and healthy choice to follow it up with more nutritious foods the next day. Remember that what you eat will support and fuel your body. If you are eating foods rich in sugar, like birthday cake, chances are you will experience a severe crash in energy. Maybe eat just half a slice of cake or take just a bite. Another alternative: Fill your plate with low-fat cheeses and crackers or veggies and hummus to sustain energy for a longer amount of time.

Eating healthy means enjoying a broad variety of foods with a mix of carbs, protein and fat. As you continue your journey to a healthier, happier you, here are some wellness tips to keep in your back pocket. Read more  »

The 5 Must-Haves in My Pantry

plumsbowlMy average week can often consist of long days at the office and after-work conferences, not to mention fighting the traffic on the way home. The last thing I want to do after a tiresome day is create an elaborate dinner. But, that’s what rebooting your lifestyle is all about! Even after the most challenging days, the commitment to reboot your body is a 24-hour goal that not even the most trying day should dampen.

To combat the hustle and bustle of everyday life, I’ve come up with five staple ingredients to always have in the pantry. These five staples will arm you in the kitchen and enable you to add flavor and nutrition to any dish. Read more  »

Fueling Your Body With Peak Performance Foods

Natalie Coughlin chopping dried plumsCommitting to establishing a healthy lifestyle takes dedication. A healthy lifestyle doesn’t mean dieting for eternity or running yearly marathons. What it does mean is developing a routine exercise plan combined with nutritious foods that support and fuel workouts so that your body can achieve peak performance.

From our vantage points as a professional athlete and a sports dietitian, we both constantly seek out foods that pack a powerhouse of nutrients to sustain our bodies all day long. Not everyone swims for hours or goes through football drills daily, but no matter your exercise of choice, even if it’s walking 30 minutes a day, it’s always recommended to fuel up with vitamins and minerals from food sources.

What you eat before and after a workout can make all the difference. Whether a seasoned athlete or weekend runner, most of us don’t want to exercise on a full stomach. A good general rule is, based on the type of physical activity, an hour prior to and an hour following the workout, opt for a snack or smaller meal that packs protein or potassium such as yogurt, milk, half of a peanut butter sandwich, an ounce of dried fruit, such as dried plums, or a sports bar. Foods rich in protein like yogurt and peanut butter are great for muscle recovery. When it comes to potassium, dried plums are an ideal performance food since they provide carbohydrates, B vitamins, antioxidants, potassium and fiber. During a workout, we tend to lose a lot of sodium when sweating, and we need potassium to help regulate fluid balance in and out of cells to help muscles contract. Read more  »

Easy Ways to Color Your Plate

Happy girl in group of fruit.

Often we get stuck in healthy eating patterns without realizing it’s more of a rut than a pattern. We find ourselves selecting the same types of food choices on a daily basis because they are working for our bodies or lifestyle. We may see positive results on the scale or looser clothing, but after eating the same foods at almost every meal, your taste buds will be craving new flavors. To avoid a food slump, I recommend coloring your plate and enjoying a bounty of fruits and vegetables. By doing so, you will make it easier to sustain the Total Body Reboot.

I always abide by one simple rule of thumb: The more color on my plate, the better. Read more  »

Dried Plums: The Winning Snack That’s “The Whole Package”

dried plums

First off, pat yourself on the back. It’s not easy to commit to giving your body a reboot. Restructuring your eating plan and exercise routine will ultimately lead you to a better body and overall, a better, healthier, happier you.

Though we may be able to plan our weekly meals, one thing we may not be able to plan is our in-between meal hunger. Whether during a work meeting or driving to soccer practice, hunger can strike at any time.

To bypass the 3:00 p.m. snack attack that can often lead us to breaking out a candy bar or ripping open a bag of high-fat potato chips, it’s important to keep convenient snacks within arm’s reach. Low-calorie snacks that pack protein, fiber, vitamins and minerals are best “snack attack” options.  One snack I’m always recommending to my clients and athletes is dried plums. Dried plums are truly a golden find when it comes to nutrition as they support your body in several ways. Naturally sweet, dried plums support bone health, heart health, digestive health, immunity and healthy aging. I think of them as The Whole Package. Dried plums also have no sodium and are fat free. A daily serving, 4 to 5 dried plums, has fewer than 100 calories. Read more  »