When it comes to managing due dates and projects, busy people often resort to skipping the gym to work late or stopping for fast food to get to class on time. Sound familiar? Over time, these small sacrifices can add up to big health issues. In order to make healthy habits stick, you have to make simple changes that have a major impact.
Read MoreA topic I discuss with my clients quite often, especially around this time of year, is how to stay on track to reach their wellness goals when there are so many food-focused social gatherings to attend + so much time spent with friends and family who may not be working towards similar wellness goals. To help simplify things, I like to break my answer down into three main points:
Read MoreGenetics may be one factor in a dislike for vegetables, but people can train themselves to eat more produce if they are willing to make some lifestyle changes, said registered dietitian nutritionist Jill Patterson. She suggested people try various vegetables using different recipes and preparation methods, and then add the ones they like to their meal planning.”- HuffPost (8/13/19)
Read More“Losing weight is best accomplished by making long-term lifestyle changes, says registered dietitian Christy Brissette, but to drop pounds more quickly, turn to non-processed foods, including non-starchy vegetables, and get plenty of protein. Brissette also says to use herbs and spices instead of salt to reduce water retention, drink plenty of water before meals, get enough sleep and try some high intensity interval training exercises.”- Reader’s Digest (7/2019)
Read MoreWho doesn’t love trail mix? This recipe packs all of the flavor!
Read More“Exercise has always been a part of my life. I have always had the discipline to workout or get to the gym at least 3 to 4 days a week, but I have not had the discipline to eat healthy all the time. I thought as long as I work out or get to the gym, I can eat what I want. So, I most often did, sometimes even coming home from the gym I would have Taco Bell waiting for me. Over the past year I had been feeling discouraged about where I was at weight wise, and for my age and for the amount I exercise weekly. I weighed more than I ever have in my life. Most everyone tried to make me feel better by saying muscle weighs more than fat.
Read More“A study in The BMJ found a 100 milliliter daily increase of sugary drink intake was associated with 18% higher odds of developing cancer and 22% higher odds of developing breast cancer. The findings, based on up to nine years of data from 101,257 French adults, 79% of them female, didn't show a correlation between artificially sweetened drinks and cancer risk, but the authors noted the study had relatively low consumption of that type of beverage.”- CNN (7/11/19), Reuters (7/11/19)
Read MoreThough I do not have a formal diagnosis, I admit 100% that I constantly struggle with managing anxiety. The greatest tool I have found for doing so is physical activity. For me, anxiety often manifests in a very physical manner – my heart races, I find myself shaking, my stomach gets upset…the works. So, why not address these physical symptoms, with physical activity?
Read More“Increases in physical activity among middle-age and older adults were linked to a lower risk of all-cause mortality, and death from cardiovascular disease and cancer, according to a study in The BMJ, The study data suggested that at least 150 minutes of moderate-intensity physical activity each week could prevent almost half of deaths associated with being sedentary.”- Medscape (6/28/19)
Read More“Food cravings can be good or bad depending on how they are handled, said registered dietitian nutritionist Jill Weisenberger. Adding a favorite treat to a daily meal plan, using the mindfulness technique of surfing the crave wave or making an indulgence a little more nutritious are good ways to deal with cravings, Weisenberger said.”-Food & Nutrition Magazine (6/7/19)
Read More"I began working with Madison in March 2019. My goal was to improve my nutritional habits.
Madison shared a great deal of information. It's not only important to know what to eat, but also when to eat it. One of my problems was that looking at a big plate of food takes away my appetite. Eating smaller meals 5 times a day enabled me to get all the nutrition I needed in each day. I also learned how to fuel for workouts and post workouts.
Madison possesses a positive, vibrant personality and her encouragement makes you feel you can do this and be successful. This is a judgement free zone. I very much appreciate working with her."- Cathy
Read More"I came to Madison (name twin!) in January of 2019 after following her Instagram page for quite a bit of time. A little back story on me: I grew up as a very serious dancer, dancing ballet 6 days per week in high school and being a member of the varsity dance team in college. I rarely spent much time on my own in the gym or thinking about exercise. My junior year of college, I had surgery to repair a torn hip labrum. It was roughly 4-6 months before I could return to dancing/exercise completely and I gained some unwanted weight. Even though I made it back close to what had been “my norm” during my senior year, post-grad brought on a whole slew of changes. Nobody tells you what happens to your body as you approach your mid-twenties and your metabolism just can’t keep up like it used to. After college, I struggled with maintaining a consistent and effective workout routine that I enjoyed. I was constantly discouraged that I wasn’t seeing changes in my physique that I thought I would be. After about a year and a half of this, I found Madz.”
Read More“If it seems food allergies are more prevalent than they used to be it could be due to the changing food system and better testing and detection of allergies and intolerances, said registered dietitian Emmy Bawden. People who suspect they have a food allergy should see a specialist, Bawden said, and those who think they have a food sensitivity should not self-diagnose because it could lead to needlessly restricting foods the body can tolerate.” – WISC-TV (5/22/19)
Read More" In January of 2015, I remember looking at a picture of myself with my family we took New Year’s Eve and was completely shocked at just how much weight I had put on. It was then that I knew I had to do something different. I started eating clean, drinking a lot of water, and exercising a lot. I was able to drop significant weight and inches and felt amazing. That same year, I got pregnant with my now three-year-old son and had him July of 2016. Of course, with having a baby, I gained weight and endured a lot of physical, mental, and emotional changes. My body was not quite bouncing back to Crossfit workouts as quickly as I would have liked. My times were slower, my weights were lower, my stamina had diminished. Simply put, I was struggling, felt defeated, and resorted back to unhealthy eating habits and sweet tea consumption. Despite defeat, I continued working out but was not losing any weight. What I was failing to see was that I could not outwork my poor nutrition.
Read MoreThese blueberry yogurt bites are the perfect solution for when you’re craving desert, but don’t want to deal with the guilt!
Read More“Eating more often to control hunger, planning meals and snacks, and eating more slowly are ways to reduce mindless eating habits, said registered dietitian Niki Kubiak. Taking time to eat, without the distraction of computers or phones, can help people notice and taste their food better, increasing meal satisfaction, Kubiak said.” – Omaha World-Herald (5/25/19)
Read MoreKick up your salsa with a little bit of protein! This recipe is a great dip to bring to your summer cookouts!
Read More“Brain fog, bad breath, headaches and constipation are some of the signs the body is not getting enough carbohydrates for fuel, registered dietitians said. RD Linzi Cruz recommends gradually adding healthful carbs back into a diet, increasing consumption by 5% to 10% each week or two to allow the body to adjust.” – Cooking Light (5/2019)
Read More"Fitness has been a part of my life, in one way or another, for as long as I can remember. Growing up, I loved running around outside, riding my bike and playing on various sports teams throughout middle school and high school. I always loved playing sports and being on a court or field felt like home. However, despite all my time spent practicing or playing in games, I had almost no knowledge about fitness; I was lucky enough to be “fit” by default. Nutrition and conditioning were never taught to me; my gym didn’t even have a weight room in high school. When high school ended and my routine changed, I had no idea what to do with myself and how to effectively use my time.
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