Nutrition & Exercise – Eating to Fuel Your Workouts

World-class athletes know that success depends on training and nutrition. They carefully choose the foods they eat, so the right combination of nutrients will fuel them to success. Take some tips and transform your eating habits into a world-class diet. By eating wisely, you will reap the benefits of being properly fueled. Maximize muscle growth, aide recovery and replenish glycogen stores, and you’ll have the energy and endurance to power you through your workouts and athletic endeavors.


Carbohydrates are an important nutrient for athletes because they maintain blood glucose levels during exercise and replace muscle glycogen, the carbohydrate that is stored inside muscles. Muscle glycogen is the main fuel during prolonged exercise. Read more »

Yummy Potato Salad – Recipe


1 teaspoon salt

2 1/2 lb small red potatoes, unpeeled

3 celery stalks, cut into slices 1/4 inch thick

1/4 cup finely diced red (Spanish) onion

For the Dressing:


1/2 cup sour cream

1/2 cup mayonnaise Read more »

Spaghetti with Tomatoes Recipe

Spaghetti with Tomatoes, Basil, Olives, and Fresh Mozzarella

Since the tomatoes here are not cooked, you’ll really notice their flavor–or lack of it. Make this sauce in the summer when fresh tomatoes are at their peak. The garlic is heated briefly in the oil, and then the garlicky oil is tossed with the spaghetti so the flavor is dispersed throughout the dish. The pasta is equally good warm and at room temperature.

Read more »

The Moderation in All Things

What comes to mind for you when you hear the word diet? If you’re like most people, you probably imagine eating carrot sticks, going to bed hungry, and giving up your favorite foods—and that’s why so many diets fail. Most people just can’t tolerate those kinds of restrictions for very long.

The more you try to eliminate your favorite foods, the more feelings of discomfort, deprivation and resentment build up. This can result in bingeing on all the foods you’ve been denying yourself, undoing all your hard work in a single day. But even if you can avoid that problem, are you willing to eat like a rabbit for the rest of your life?

Studies show that… Read more »

Top 5 Ways to Avoid Overeating




South Beach Diet followers are encouraged to eat until their hunger is satisfied — but not to stuff themselves. For those of us who are used to restaurant-size meals, it can be hard to know what a sensible starting portion is. When it’s time to sit down to a meal, try these tactics to avoid overeating:

  1. Eat slowly and savor your food.It may seem like an obvious point to make, but remember Read more »

Exercise is Good for the Body & Good for the Mind


It may come as a surprise to you that I don’t love to exercise. Sometimes I actually hate it. But I do it anyway, because the rewards far outweigh whatever discomfort I feel during a workout. Regular exercise leads to better health, more energy, a lower risk of heart disease and diabetes, and a longer life. But it isn’t Read more »

Seeking Exercise Motivation?

Lack of motivation is definitely one of the reasons for exercise burnout. Here are some steps that can help you stick with your workouts.

Set short-term goals. These are goals that are attainable in a matter of weeks; they prove that your hard work is paying off. For example, aim to walk 30 minutes every day for the next two weeks; or, if you are currently using 5-pound Read more »

Zucchini-Walnut Loaf Recipe

Here is a Healthy Recipe You can whip up when Zucchini season and this cake also Freezes well.

Active Time:  30 Minutes
Total Time:  1 Hour 15 Minutes
Yield:  2 mini loaves, 8 slices each


Use Herbs and Spices to Spark Up your Food

Wake up your taste buds! Cooking with herbs and spices will enhance the flavor of healthy foods without adding fat, salt, sugar, or calories. Herbs and spices contribute bright color, savory taste and sensational aroma.

Tips for using herbs and spices:

  • Avoid overwhelming a dish with too many seasonings, and never use two very strong herbs together. Instead, season with one strong flavor, and one milder flavor to complement the food.
  • When cooking, add dried herbs early in the process, but use fresh herbs at the end for optimum flavor.
  • Add herbs and spices to cold dishes several hours before serving to allow the flavors to blend.
  • Fresh leaves should be chopped very finely. Exposing… Read more »

The Truth about Diet Soda

Think choosing no-calorie diet over the regular sugary soda is the smarter choice? Maybe not. A recent study found that diet sodas drinkers have larger waistlines than non-drinkers.

Zero calories—and zero nutrition.

The study compared diet soda drinkers to a group of non-diet drinkers (including both regular soda fans and people who didn’t drink any soda). While all participants’ waists grew over the course of the 9.5-year study, the diet soda drinkers had 70 percent greater increases in belly bulge.

But the results were downright shocking when researchers looked only at people who drank two or more diet sodas per day. The increase in their waist circumference was five times Read more »

Stop Dieting & Start Living Life!

You’ve heard it so many times that you probably say it in your sleep. “Diets don’t work; if you want to lose weight and keep it off, you have to make a lifestyle change.”

But what does a lifestyle change look or feel like, and how do you know when… Read more »

Take a Deep Breath Exercise

Proper breathing is an underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. More blood cells get the new, oxygen-rich air instead of the Read more »

Vegetarian Asian-style Hot Pot Recipe

Prep Time: 20 mins
Cook Time: 30 mins
Total Time: 50 mins


  • 5 1/4 cup(s) broth, vegetable, or reduced-sodium chicken broth
  • 4 slice(s) ginger, fresh, peeled and cut into 1/4-inch-thick slices
  • 2 clove(s) garlic, crushed and peeled
  • 2 teaspoon oil, canola

Read more »



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