Springtime is here!

Springtime is here, which means it’s time to do some spring cleaning of your kitchen.  Have you ever really taken a few moments to see what is in your kitchen cabinets or refrigerator? Do your cabinets reflect you and your health?  The old saying is true…. You are what you eat!!! Let’s start with the first step.  Clean out your …

Power foods

Vary your diet for Energy Fruit – disease fighting, health body antioxidant, and photochemical Dairy – bone building calcium Red meat – iron and zinc for absorption of b vitamin metabolization Complex carbs Most diets are deficient in calcium, zinc, and fluids Building muscle Excess protein turns into storage as fat Muscle grows by making the muscle work for it …

Bere’s Granola

Ingredients: 1.50 cup(s), Old Fashioned Oats 0.25 cup(s), Flax Seeds 0.50 cup(s), Pumpkin Seeds 0.25 cup, Seeds, sunflower seed kernels, dried 2 tablespoon, Almonds Unsalted Just A Handful of Dry Roasted 2 tsp, Oil – Olive 0.33 cup, Honey 2 cup, Chopped Pecans 20 nuts, Hazlenuts Approximate Nutritional info per granola: 173 calories, 11 grams carbs, 13 grams fat, 7 …

A Smoothie to Shake The Plateau

Some of my clients have been raving about my purple Smoothie. This simple smoothie has helped people lose weight, feel energized, and feel full. The secret ingredients are all natural, easy to find, and exploding with health benefits. Place ingredients into a blender 1 cup of kale and/or spinach…otherwise known as super foods ½ cup of Greek yogurt or Kefir …

Pump Up the Iron

By: Laura Burk MPH, RDN, LDN, personal trainer ELB Consulting, INC www.elb-consulting.com Running is tough on the body mentally, physically, and emotionally.  Our bodies need to be in tip top shape for us to run longer miles or faster times.  Nutrient deficiencies are very common among runners especially iron. Iron is a trace element in the body that is involved …

Lettuce Cups with Tofu and Beef

Ingredients 1 tablespoons bottled chili-garlic sauce 1 1/2 teaspoons toasted sesame oil 3 tablespoons low-sodium soy sauce 1/4 cup hoisin sauce 2 tablespoons rice vinegar 2 tablespoons sherry or Chinese cooking wine 8 ounces extra-firm tofu 2 teaspoons canola oil 2 tablespoons fresh minced ginger 4 scallions, greens trimmed and reserved, thinly sliced (about 1/3 cup each greens and whites …

Salmon with a Lemon Twist

• 4 skinless salmon fillets, about 1 ¼ pounds • pinch of salt • pinch of black pepper • 2 teaspoons Italian seasoning • 1 Tablespoon grape seed oil • ½ lemon, juiced 1. Lay salmon onto a flat surface and season each side generously with salt, pepper, and Italian seasoning. 2. Heat a large, nonstick sauté pan over medium/high …

What Does Your Plate Look Like?

Reading View. Press Alt Shift A for accessibility help. New Year’s Eve has come and gone and your fitness and nutrition resolutions have also come and gone.  Maybe you were successful and maybe you were not.  Maybe you tried that diet and were successful and maybe you didn’t even lose a pound.  Maybe you started an exercise program that lead …

Introducing… ONLINE NUTRITION and TRAINING

Download an app on your phone and have unlimited training and nutrition DAILY. $75.00 for one month $150.00 for three months (1 month free). Email Laura Burk MPH, RDN, LDN, personal trainer, yoga instructor for details!!!