Nutrition

5 Rules for Choosing the Right Protein Powder

Some folx feel like using protein powder to get protein levels up is cheating. I disagree. Given that getting enough protein is an important part of steady energy, even mood, and stable blood sugar, it’s often a great option for a boost. You can check out an older post about getting enough protein if you like but I can comfortably say that the lion’s share of my…

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My Favorite Macro Balanced Smoothie

  A smoothie is an easy way to get a little bit of extra protein in your day, And adding it in around your workout can help with muscle gains! Until recently I really tried to get that protein within 20 minutes after a weightlifting workout. We’re beginning to find that it’s ok before as well!  And anything that makes it more convenient to get…

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Cook This: Vietnamese Lettuce Wraps (paleo and gluten-free)

We are always looking for fun, easy, high-protein, low-carb dinners that everyone in the family loves. We tried the Vietnamese Lettuce Wraps from Nom Nom Paleo and we liked them but I didn’t care for the spice balance or the pickled carrots. So per usual I set to changing the recipe up to meet my own family’s needs! This is something I encourage everyone to…

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Ask Dr. Samantha: Food Tracking Edition

One of the most common things I investigate is how my patients and clients are fueling their bodies. After all, what we eat literally becomes who we are. Sometimes my they come to me saying they want to make dietary changes. And sometimes they come to me saying they are already eating very well, thank you and that they don’t need to address this. But, thanks to 20 years…

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Cook This: 20 Minute Dinner – Prosciutto Wrapped Halibut, Quinoa, and Garlic Spinach

This halibut main is one of our old staple dishes that I haven’t made in forever. For some reason I thought of it this week so thought I would go ahead and re-share it with you all (with edits of course.) A perfectly balanced meal (although now I would serve double the fish for more protein, less quinoa, more spinach, and probably another veggie on…

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Do different types of sugar affect me differently? | Ask Dr. Samantha Video

Do you think that all natural sugars are ok in moderation? The answer is…it depends.   Ready to learn more about sugar and your body? Read these two articles (they’re both in the most-read list of my articles): Dr Samantha’s Top Tips for Kicking Sugar to the Curb Why is sugar so addictive? 

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Dr. Samantha’s Top Tips for Healthy Eating on Vacation

My approach when I am on vacation is no different than when I am at home. On occasion I eat something that isn’t “healthy,” but across the board I stay away from foods that don’t agree with me. Yes, it’s sometimes challenging logistically but here are some tips to make it easier.

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How To Make Bone Broth (and Why!)

A number of years ago, I was introduced to bone broth. I admit that I was a little squeamish about the idea of it at first, but I decided to give it a try. Although I tend to avoid things that are all the rage, I understood that bone broth has a wonderful nutritional profile. I was thrilled when I discovered that it was also…

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Where can I buy good quality supplements? | Ask Dr. Samantha Video

After working in the supplement industry I can tell you one thing for sure. Finding good quality products is more difficult than you would ever imagine. More here! Find more about this topic using the search sidebar or topic menu!

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Salt—How Bad Is It Really?

Salt has gotten a really bad rap over the years. It is known to cause high blood pressure and increase the risk of heart disease. But is it really as bad as it is made out to be? How can something we require in our diets be so bad for us? Our nervous systems and muscles require adequate amounts of salt to function properly. Not…

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