Fitness, Nutrition, Whole Health

What to Eat Before and After an Exercise Session

Pre-Workout It is important to consume a snack/meal that contains the appropriate nourishment prior to an exercise session.  Pre-workout nutrition should include carbs (carbohydrates) and easily digestible protein. To avoid indigestion issues and to be able to exercise to full your potential, this pre-workout nourishment should be consumed 1 to 3 hours before starting your… Continue reading What to Eat Before and After an Exercise Session



There are no guidelines defining Superfoods. Although, officially, there is no scientific definition for superfood, there is a category of food often referred to as Superfoods. These foods are typically high in nutrients and low in calories and are good sources of essential nutrients, anti-oxidants and important vitamins and minerals. Regular exercise and eating healthy… Continue reading Superfoods?

Fitness, Nutrition

Keep up your New Year’s Resolution

What was your New Year's resolution? Change a behavior. Accomplish a personal goal. Improve life. Want to exercise, but don’t have time.  And/or want to eat clean, but don’t have recipes. FIT CUI PROGRAM IS HERE TO HELP:  Improve balance, muscle tone, mental outlook. Smile – Breathe - Feel Great Workout while cooking dinner:  step-by-step recipes with… Continue reading Keep up your New Year’s Resolution

Nutrition, Whole Health

The Well-Stocked Kitchen

Forage in the pantry Chow, nosh, eats, edible fare – be prepared in the case of: unexpected guests cannot go grocery shopping due to inclement weather not in the mood to go ‘out-to-dinner’. With a well-stocked kitchen and essential ingredients in the pantry, it is possible to quickly prepare delicious, nutritious cuisine in a moment’s… Continue reading The Well-Stocked Kitchen


Let’s Go Nuts

Eat nuts (small handful)  for a healthy and wholesome snack.  Nuts contain healthy fats and essential nutrients along with fiber, protein, minerals and vitamins such as vitamin E and magnesium.  But they are also high in calories, especially when they are encased in the various sugar and salt toppings that are available. Nut Characteristics Lowest… Continue reading Let’s Go Nuts


Avocado: Awesome & Alimentative

Avocados, originating from Mexico and Central America, were first used as food at about 10,000 BC.  Also called alligator pear, they are very nutritious and provide for many health benefits when consumed.  A single Avocado contains: 9 grams carbohydrate 15 grams of healthy fats (low in saturated fat) Vitamin K Folate Potassium (100 g –… Continue reading Avocado: Awesome & Alimentative


Sausage / Mushroom / Spinach Lasagna

A serving of this delicious dish has 1/3 the fat and ½ the calories of a regular version of Lasagna.  For convenience, steps 1 to 5 may be made a day ahead. Makes:  10 Servings    Prep Time:  30 Minutes    Total Time:  2 Hours Ingredients 8 oz whole-wheat Lasagna noodles 1.5 lean, spicy Italian Turkey sausage… Continue reading Sausage / Mushroom / Spinach Lasagna


Protein – How Much To Consume Per Day?

Without eating enough protein, we cannot survive. Proteins are the main building blocks of the body.  As a general rule, 10 - 35% of our daily calories should come from protein. The body cannot store protein for future use, so we must maintain a steady/daily intake. All of our body parts:  cells, tissues, muscles and… Continue reading Protein – How Much To Consume Per Day?


Baja Fish Tacos

The Institute of Medicine suggests that adults should consume 10 to 35 percent of their total calorie intake from protein.  However, while considering protein intake, it is also important to choose an overall healthy diet that provides the protein you needed along with other nutrients. A healthy lifestyle includes a diet low in fat with sufficient protein… Continue reading Baja Fish Tacos



Maintain good health & muscle tone - stay fit – eat vegetables Eating vegetables provides many health benefits:  Reduces risk of some diseases; Provides nutrients for staying fit and maintenance of muscular health; Vital for (body) growth & function. Muscles do require protein in order to function.  However it’s also important that the nutrients and antioxidants derived… Continue reading EAT YOUR VEGETABLES!!