Nutrition for Bone Health: 10 Foods to Consider
Osteoporosis is responsible for millions of broken bones and billions of dollars in healthcare cost every year. In my last blog I spoke to the importance of strength training for improving bone health. Nutrition also plays a vital role. Most are probably aware of the need for calcium and Vitamin D in our diet to […]
Cheating vs. Healthy Indulgence Cheating
We have all heard and maybe used ourselves, the phrase: “I cheated on my diet and ate…..” or “this is my cheat meal” or even heard the terms “good foods vs. bad foods”. These phrases and others like them create a mindset that demonizes foods. Yes, of course there are plenty of foods that we […]
Cheetos & Beer: 4 Tips to Better Snacking.
As someone with something of a perfunctory relationship with food, there are a few things about it which I know with an absolute certainty. Cheetos taste good. Cookies taste good. Chips taste good. Add a little beer to wash these down and its a party, because beer tastes great too. Alas, like everything else […]
Food As Medicine: Ginger
Ginger! Yet another medicinal food that is right in your nearest grocery store produce section. Remember when you were young and had an upset stomach and your mom told you to get some saltines and ginger ale? Well I do. There were plenty of times in college when I would grab the “upset stomach cure […]
Purge the Pantry: Set up for Success
So you want to eat better, improve your diet, lose weight and just feel better overall. Well it starts with what you consume. How we look and feel on the outside has a direct correlation to what’s on the inside. If we consistently put “garbage” inside, we will eventually look and feel like garbage on the outside….. that’s not the […]
Food As Medicine: Immune System
It’s that time of the year again! It’s the season for playing in the winter snow, cozying up with some hot chocolate, a blanket and binging on Netflix…and the time for seasonal sniffles, coughs, colds and flu. This time of the year we are more vulnerable to viruses and allergies. No one enjoys being sick […]
4 Tips For Holiday Survival
Tip 1: Set a goal not to gain weight this time of year. The reason I like the no gain goal is it gives you some wiggle room. You can absolutely lose weight this time of year. But I like setting a plan that is manageable and allows you to live life and enjoy yourself. […]
The TIME Has Come
Time and money, the two things we ALL wish we had more of. Seeing how I’m a fitness guy, let me give you some guidance on getting more out of your time. Each one of us has a laundry list of tasks that steal away our time. Our job, commuting, sleeping, eating, household chores, […]
Eat Well in No Time
For the most part, we eat fast food because its convenient, not because its particularly delicious or good for us. The way the real world is set up, its a lot less stressful to sit in your car for a minute or three for a filling (albeit perhaps not the most healthy or nutritious) meal than […]
The Empower Team’s Favorite Fall Go-To Meals
Jessica: Breakfast: Fried egg with rosemary-roasted potatoes 1 1/2 pounds small red-skinned potatoes 1/8 cup virgin olive oil 3/4 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1 tablespoons minced garlic (3 cloves) 2 tablespoons minced fresh rosemary leaves Instructions: Pre-heat oven to 400 degrees. Cut the potatoes in half or quarters; toss the […]