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Time Restricted Eating

Throughout our history humans have faced periods of extended famine.  We are equipped with the capacity to survive these periods because of our ability to access our fat stores as long as we consume adequate water (water-only fasting) (The Pleasure Trap by Lisle and Goldhamer).  As a whole, western societies have swung wildly in the […]

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What is the “Mother” in Vinegar     I’ve always wondered why Bragg’s Apple Cider Vinegar boasted of this thing called “mother.”  Recently I was in a store that sells fancy flavored vinegars and they mentioned that they too sold vinegar with “mother” in it.  That got me thinking, what exactly is “mother” and why is it so good […]


The Licensing Effect

Licensing Effect The Licensing Effect How many of you have said, “I’ve exercised today so it’s ok to have those fries with dinner!” That mentality may be sabotaging your diet! The licensing effect is when being good gives us permission to be bad.  While it is healthy to indulge on occasion, many people use exercise as […]

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Food of the Month: Green Beans

Green beans may seem like a summer crop but in Virginia the season for green beans extends into October.  One of my family’s favorite vegetables is green beans so I thought I would pass on a little information about this delicious and versatile vegetable. What are They? Green beans come in more than 130 varieties and fall […]


6 Easy Mason Jar Ideas To Make Meal Prep a Breeze

I recently came across a friend’s newsletter and she gave a few tips that I found interesting. One of them was a use for mason jars that I hadn’t thought of before. Well, that got me thinking! How many other ways could I use mason jars to prep food in advance and make mealtime easier […]

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Rice-To Eat, or Not to Eat: That is the Question

Rice: To eat, or not to eat: that is the question. In recent years carbohydrates have taken on a bad name with many experts recommending a low or no carbohydrate diet.  Some carbohydrates have been labelled “bad carbohydrates” like rice, potatoes and bread.  The reality is that if you stick with the whole grain versions of these […]


Where Have you Been All My Life?

Recently I was waiting for my son to finish a soccer evaluation and I overheard two parents talking about an “Instant Pot.”  I love to cook and try new things but I had never heard of this before!  It took everything I had to wait until I got home to look it up and what […]

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Food of the Month: Cherries

Cherries make me think of summer and my kids with sticky red faces after they ate a bowl of cherries.  Even though it seemed most of the cherry ended up on their faces I knew what was getting into their bodies was amazing and delicious so this blog is dedicated to that sweet and sometimes messy summer treat! […]

Riley Shaia-Tabata Bootcamp Master Trainer

No equipment? None needed!

Lots of us are going on vacation and we don’t want to let our fitness regime slide. We also don’t want to spend our entire vacation exercising nor do we have the space or equipment to get in a great workout! The solution lies in a quick 35 minute body weight tabata workout. Tabata is […]

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Natural Anti-inflammatories

We are very quick these days to treat any ailment we might have with medication. However, what we eat can make a huge difference in the stress and inflammation our bodies experience. Chronic inflammation, which can lead to diseases such as heart disease, diabetes, cancer, arthritis, depression and Alzheimer’s disease, is the manifestation of oxidative […]