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Food of the Month: Brazil Nuts

Brazil nuts come from the Brazil nut tree found largely in the Amazon.  The Brazil nut tree is one of the largest trees in the Amazon and produces 250 pounds of nuts a year.   The Brazil nut tree can live more than 500 years and is used for its fruit as well as harvested for […]


Last Minute Gift Ideas

Christmas is rapidly approaching and if you are like me you still have a few gifts to buy!  Some people are so hard to buy for but hopefully these items will inspire you to finish that shopping list so you can relax and enjoy the holidays with your family and friends. Riley’s Picks For a […]

Riley Shaia-Tabata Bootcamp Master Trainer

The New Year is Coming! Are You Ready to Make a Change?

This week I’m going to link you to another blog that has become very important to me, One Day To Wellness. Check out my journey from fitness instructor to wellness coach and consider joining me in a one day seminar that is designed to harness the truth about sustained weight loss, behavioral change that sticks, […]


Healthy Eating On The Go Series

The holidays are upon us and with this comes even less time than normal to fix healthy meals. We often find ourselves searching for a quick bite. Fortunately, the cry for healthier options has been heard by the restaurant industry. Several delicious and nutritious restaurants have cropped up around Richmond and other cities. My Healthy […]


Sprouting For Health

I keep hearing about sprouting and wondered what the big deal was with growing your own sprouts. I started to explore the how and why and have become quite enamored with the process for 3 reasons. First, it got my youngest son away from video games and got him involved with growing his own food.  Second, […]

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My Love Affair with Soup

The weather has just turned quite cold and I find myself enjoying soup of all varieties.  They are filling and easy to make in big batches and freeze.  My kids often take soup to lunch with them which is a great way to know they are getting a nutritionally sound lunch even if they do trade their […]

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Food of the Month: Lentils

It’s fall again and for me that means soup!  I love homemade soup as the weather starts to get a bit chillier.  Lentil soup is a great way to get your protein, fiber and veggies all in one convenient package.  While store bought varieties are convenient, they often contain added salt and other preservatives.  So consider […]


In Honor of Breast Cancer Awareness Month

As I purchased my special Breast Cancer Awareness bagels from Panera this week and my youngest son came home from soccer practice with very bright pink socks to wear for his game this week, I started to think about the impact that Breast Cancer and all cancers have on our lives.  I’m sure that most […]


Food of the Month: Oats

Oats were first brought to America in the 1600s by the British.  They are a cereal grain that is grown for both human and animal consumption.  Oats in their most natural form are oat groats.  They can be cooked or steamed.  However, they have a bigger grain than rice so they take much longer to […]