Three Things

1. This one is for my Philly people! Cyclebar is opening in Plymouth Meeting on May 8th! This isn’t your average cycling studio. It’s a fun, heart pounding workout that will keep you coming back! I love the variety of class times offered and the Cyclestats that measure your daily and historical performance. It’s definitely worth a try if you’re in the area! You can sign up for free rides on their website.

2. ‘Declining soda sales‘ is exactly what I love to hear. Which beverage will take over now? It seems like kombucha, cold brew coffee and pressed juices are becoming industry leaders. I’m most excited about people loving kombucha! If you follow me on Instagram you know how much I love kombucha and I drink it everyday for those yummy probiotics. Which drink is your fave?

3. The nutrition facts label is getting a face lift and the front of packaging nutrition facts will likely be updated too. How does it compare to the nutrition logo in France? The World Health Organization is pretty excited about the A-E scale nutrition logo. While it does help with making a healthier choice, it may not discourage someone from buying something they like. The label is meant to help limit intake of calories, saturated fats, sugar and salt. I’m curious to see the outcome of using this labeling.

Raquel

Three Things

1. I’ve talked a lot about probiotics here on the blog. It’s hard to pick a probiotic brand so I found this great review site to help you decide what to buy! The best brand according to Reviews.com is Garden of Life RAW Probiotics Colon Care. This brand contains the core five probiotic strains L. Plantarum, L. Acidophilus, L. Brevis, B. Lactis, and B. Longum. Probiotics can also be found in fermented foods. Yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, pickles, and aged cheese are all sources of probiotics. If you don’t feel like you’re getting enough probiotics through foods then a supplement may be right for you!

2. Dietitians have some great tips that we love sharing with others. This is a nice list of tips and tricks that work for most people. My favorite on the list is don’t cut out temptation completely and snack smart. When you deprive yourself you want that thing even more! Don’t say no to desserts and “carbs” instead make smart choices and remember your portion sizes. If you want in on even more tips – work with me!

3. Is yoga an aerobic workout? Yoga is great for stress reduction and flexibility, but is it enough to count towards the recommended 150 minutes of moderate aerobic exercise per week? Well this article sort of clears it up. Yoga can be aerobic if it’s done rapidly like a power yoga class. So if you’re a big yogi try switching it up a bit between power yoga and a regular yoga class. I for one love yoga for a relaxing addition to my workouts.

Raquel

Three Things

1. My spice cabinet is the secret to flavorful dishes and extra nutrition. Cinnamon, garlic, ginger and turmeric are always on hand as the anti-inflammatory players. Cinnamon goes great with any sweet breakfasts like overnight oats and protein pancakes. Turmeric pairs with eggs, other proteins and roasted veggies. Spices and herbs are the key to making healthy dishes enjoyable. Italian spices for light Italian dishes and Greek flavors are my favorite! By eating what you love and adding flavor without fat and sodium you can rock a healthy diet.

2. Eating Disorder Awareness Week has just ended. It is so important to have a healthy relationship with food and your body. This article has some amazing tips on how to nurture a healthy relationship with food. My favorite: You are worthy of eating no matter what. “Regardless of what you weigh, how much exercise you did today or how badly yesterday went, you are worthy of nourishing your body for health and energy.” Remember this!

3. Do you think your diet is healthy? According to new research less than half of Americans think their diet is healthy. There is an obvious growing in trend healthy, intuitive eating, but it seems like people still don’t think their diet is worthy of a ‘healthy’ label. My theory is that people are eating well, but don’t believe they are healthy enough. What do you think?

Raquel

Three Things


1. Workouts that I can do at home are a lifesaver during the holidays! With so much traveling and no access to a gym at times I love having ideas of what to do with limited resources. Check out these bodyweight exercise that you can do just about anywhere! How do you keep up your workouts over the holidays?

2. Fermented foods are still going strong on the market. As long as kombucha remains on the list I’ll be supporting the trend! Creating new flavors that mask the fermented flavor make this trend more appealing to the general public. My favorite kombucha is the Health-Ade Pink Lady Apple flavor. I love the probiotic benefits of fermented foods.

3. This is one of the best gift guides I have come across! A fitness stocking stuffer gift guide because everyone can use more fitness goodies. From new water bottles and earphones to new Nikes and gear. What fitness gifts are you hoping to get this year?

Raquel

Three Things


1. The top 10 food and restaurant trends of 2016 according to Forbes Magazine are pretty awesome! My three favorites are coconut everything, meal kits and turmeric. Coconut is one of my favorite flavors and I love adding unsweetened coconut shavings whenever possible. Meal kits are something I finally tried! HelloFresh was awesome when I tried it for the first time a few months ago. Turmeric is another flavor that I’ve been adding to eggs and veggies and protein dishes. It’s an earthy spice that can help fight inflammation. Check out the food trends for yourself!

P.S. This is for you lovely people this holiday season! (Ends 12/31/2016) Special Offer! $60 Discount on your First two Boxes! Code HELLO60FRESH Valid for new customers only. Pronto or Family Box.

2. Do you think fitness checks should be done at your annual doctors appointment? New research was done that found that aerobic fitness (think cardio) was a good measure of general health and heart health. While other risk factors remain important fitness levels may be a good indicator of poor health. Personally, I think it’s an interesting idea that could gain some traction if more research is done. Thoughts?

3. Snacking is my favorite part of the day. It seems that our millennial generation has conjured up gourmet snacking. Traditional snacks such as snack cakes, chips, pretzels, etc. are less popular than healthier, gourmet snack options these days. I always opt for something creative and nontraditional when it comes to snacking because I want to look forward to my snack and be able to savor it. What’s your favorite gourmet snack?

Raquel

This post contains affiliate links through which I may be compensated but all opinions are my own.

Three Things


1. Portion sizes can be very different from serving size. Portion size is the amount of food you choose to eat and serving size is the recommended measured amount. Many people may not pay attention to the appropriate serving size and end up eating too much of certain foods. For example, the appropriate serving size for meat is 3-4 ounces although many restaurants serve up to 20 ounce steaks! Another example of this would be fruit. The appropriate serving size for fruit is one medium sized piece of fruit or one cup of fruit. Fruit is definitely a healthy choice, but as they say everything in moderation.

2. Random and incorrect diet tips can be found all over the internet. Here are a few that you should definitely ignore! Fruits and vegetables are not too high in carbohydrates if you stick to appropriate portion sizes (see above). Gluten should only be avoided if you have an allergy. Egg yolks have all the nutrients, don’t skip them. All calories are definitely not created equal. And finally, healthy fats can be your friend! Don’t forget that if you have any diet questions you can always chat with a dietitian.

3. I had a lot of fun with this quiz! I had a hard time picking which carbs would need to go. Would you nix nachos, grilled cheese or garlic bread? How about doughnuts, cookies or brownies? It’s fun seeing the results of what most people would choose to get rid of. Enjoy this little quiz today!

Raquel

Three Things


1. What does ‘healthy‘ mean to you? And should food products be allowed to market themselves as such? Consumers are telling the Food and Drug Administration (FDA) just that. If you remember, KIND snacks were no longer allowed to market their product as healthy due to the amount of fat they contain. However, the fat came mainly from nuts! In the opinion of many nutrition professionals – unsaturated fat from nuts is healthy. So I’m curious… what does ‘healthy’ mean to you? Tell me below!

2. Hopefully you know by now that a nutritionist is NOT a dietitian! See my page about it here. A few lovely ladies want to legally protect the term nutritionist from being used by people who are not experts in food and nutrition. Many wellness bloggers consider themselves nutritionists without having any formal education. We should encourage those interested in wellness to go out and get their education instead of using the term nutritionist so loosely!

3. There are five terms that you should ignore on a food label. Thanks to a fellow dietitian who is setting the record straight! Please ignore gluten-free, detox, fat-free, organic and natural! (Unless of course you need to be gluten-free for a legitimate medical reason.) These terms are hot in the nutrition world right now and marketers will take advantage of this! Check out this list and see what you think.

Raquel

Three Things

1. Hey look, it’s me on 6ABC on Philadelphia! I’m talking healthy breakfast for kids, but all my recipes are something that everyone can enjoy. It’s so important to meal prep so you have healthy breakfast choices all week. I always try to stay away from sugary breakfast options and it’s especially important for kids to stay away from them too! Check out my Breakfast page for more ideas.

2. New food trends are here. Low FODMAP foods are great for those struggling with gastrointestinal issues and it may also help decrease your uncomfortable symptoms. Fermented foods (like my favorite kombucha) are also great for gut health and pack on the probiotics. Various plant based food trends also make the list. What’s your favorite new trend? Mine is definitely fermented foods.

3. Help stop food waste by choosing the “ugly” produce at the grocery store. Good produce is often thrown out or rejected just because it doesn’t appear to be perfect. The “ugly” produce is no less nutritious than it’s beautiful counterparts. Choose the produce that won’t be picked up by others to help reduce food waste.

Raquel

P.S. Special Offer! $60 Discount on your First two Boxes! Code HELLO60FRESH Valid for new customers only. Pronto or Family Box. Ends 12/31/2016. Eat fresh & healthy – Shop Now

Three Things

1.  A new study suggests you should only drink water when you are thirsty. The study found that there was a difference in swallow function when drinking while thirsty versus drinking when not thirsty. Participants had an easier time drinking water when they were thirsty. I wouldn’t recommend only drinking water when thirsty because we still need a minimum amount, but it may be adviseable to refrain from chugging water just to meet your water needs for the day. Food for thought! I also talked about beverages earlier this week.

2. Love this fun article about what eating healthy looks like in different countries. I think my favorite style would have to be France! Small portions, full fat dairy, no processed foods and plenty of decadent options. A close second would be Greece. Mediterranean diet anyone?! Plant based foods, herbs, spices, healthy fats and of course wine. It really is shocking to realize how different we eat in the United States compared to other countries.

3. I couldn’t pass up sharing this with you all! I love carbs. I know you love carbs. We’re talking the not so healthy ones here. So this little quiz from Buzzfeed was just what I needed for a little fun. Mac and cheese, curly fries and cupcakes, oh my! Which ‘would you rather’ question was hardest for you?!

Raquel

Three Things

1. Most people know that fat is a large contributor to heart disease. However, a few weeks ago we discovered that the sugar industry had a large part in research that promoted fat as an important factor in heart disease. What?! This special communication from JAMA explains the relationship between the sugar industry and coronary heart disease. The sugar industry wanted to downplay the effect of sugar on health. This is still a developing story, but I don’t doubt sugar is just as bad as fat! Which brings me to my always advice – eat as fresh and unprocessed as you can with treats in moderation.

2. Do you know what everything on your food label means? There are so many buzzwords on labels that are meant to make you think a product is healthy! But beware. Things like lightly sweetened, touch of and light in sodium don’t necessarily mean those products are low in sugar or sodium. Always be sure to actually read the nutrition facts label. Another tricky one is ‘whole grain.’ Check the label and make sure the first ingredient is 100% whole wheat flour or another form of 100% whole wheat.

3. This dietitian sticks to a mainly plant-based diet. A plant-based diet is nutrient dense, packed with fiber and can be beneficial for the environment. This type of diet is high in fruits, vegetables, legumes, nuts and seeds, and is low in animal products. While animal products are high in protein and some vitamins and minerals, they have a high carbon and water footprint that contributes to climate change. Making small changes every week can help you move towards a plant-based diet.

Raquel