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

Whole Health

Help Prevent Disease and Slow Aging: Exercise

Maintaining healthy levels of Human Growth Hormone (HGH) is important for the body. HGH helps to: manage metabolism & body composition (percentage of fat, bone, and muscle) stimulate growth and cell regeneration boost muscle growth, strength, and exercise performance speed up recovery from injury and disease . HGH also helps to slow the muscle loss… Continue reading Help Prevent Disease and Slow Aging: Exercise


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