Simple Exercises to Strengthen your Core (and avoid Back Pain)

Do the ones you can, 3 times a week.  Keep track and keep progressing! Warm up Low back with Pelvic Tilts Lie on your back with your knees bent.  Press your low back into the floor and tilt your pelvis forward.  Squeeze everything…
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Don't Hurt Your Back Raking Leaves this Fall

Last Fall I pulled by back right before we were about to host our monthly social group party. I was in a rush to get things done, lifting heavy objects, not using good form and then went to sweep my steps and "OWWWW".   I threw the broom down…

Making Healthier Choices when you don’t have time to cook

In my ideal world I have all day Sunday to cook and prepare meals for the week.   Every day I would have whole food lunches that I could just grab and go. For dinner there would be easy delicious, ready to go meals that would take minutes…

My Experiment with Ketosis - Part 1

Just coming off my experiment with reducing foods that might cause me inflammation and gaining a few pounds on vacation, I set out to try something I have been hearing about since I took my course in Integrative Nutrition – Ketosis.  Your…

Can Exercise Cause Weight Gain?

You are motivated to lose weight and jump right into an amazing exercise program that leaves you feeling GREAT.  After a few days or weeks you notice that the scale is heading in the wrong direction?  YIKES.  What now?   I see it all time…
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Cauliflower Bread Recipe

Cauliflower Bread This is a great substitute for bread if you are trying to reduce your carbohydrate intake.   This picture is my yummy grilled cheese using this bread.  Servings 4 servings, 1 piece each Ingredients 1 medium…

Could this be the Cause of My Weight Gain?

My weight would NOT budge even though I was eating healthy foods; whole grains, lots of veggies, real dairy, NO white sugar.  On top of that my knees were achy and I was struggling with a low back issue that would not go away.  I am blessed…

Paleo, DASH, Vegan...Oh My!

Have you been overwhelmed by all the crazy diets out there….Low Fat, Low Carb, Atkins, DASH, South Beach, Paleo, Raw, Vegan, Ketogenic, Gluten Free…it can make any persons head spin in an attempt to meet their health goals. In my effort…