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"The latest Fitness and Nutrition information"

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Recent blog posts
How to Prepare a Pomegranate!

I love pomegranates!  

I still remember being a kid and trying my first pomegranate.

I was at a friend’s house and her mom had about 50 of them in a sink full of water.  It was almost magical watching her straining all of the seeds out.   I can still picture how the seeds all floated to the surface, looking strange and delicious at the same time.    

Pomegranate season is here once again, so it’s a great time to go out and buy some!

Pomegranates are naturally high in fiber, Vitamin B and C, and they're a really good source of antioxidants.  This makes them a great choice to incorporate into your diet.  

The problem with pomegranates is that they can be a real pain to prepare, but I’ve learned a trick that works like a charm and it’s fun to do!  I saw this on a TV show and at first I didn't believe it.  I figured there was no way that it would work, but it does!

Here’s what you do:

1.    Cut off the little nubby stem at the top.  (Don’t cut it off too far down -- you don’t want to be able to see the seeds.)  

2.    Score the pomegranate all the way around its circumference, without going too deeply into the fruit.  Then, pull it apart into halves: it’s okay if it’s somewhat torn.

3.    Hold it upside down over a bowl and hit it on the side with a wooden or plastic spoon.  Voilà!  You should now have an empty pomegranate shell and a bowl full of yummy goodness.

It’s so easy; you won’t even believe it until you try it.  It only takes about 20 seconds!

Here’s a link to my You Tube video so that you can watch me prep a pomegranate.  

Let me know if you have any comments or questions, I’d be happy to answer them.

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Nutrient Dense Green Smoothie

You go to your fridge, or your office fridge, and there it is another salad. Maybe it is time to switch it up! You know that you still need to get in your greens each day, but possibly you are lacking ideas other than salad.

Check out my recipe below for a Green Smoothie. It’s not only a great way to make sure you get your ‘greens’ in (especially Kale & Spinach), but it also tastes great!

Smoothies are all the rage lately, but there’s good reason for it.  Plenty of good reasons, actually.  Here’s my TOP TEN:

1. Smoothies are a great gateway to breakfast if you are someone that can’t stomach eating in the morning.
2. There are so many smoothie recipes you can make, so it’s easy to keep it fresh and interesting, if you like variety.
3. You can take them with you ‘on the go’ when you’re in a hurry or at work.
4. Smoothies are usually easy to digest and low in sugar and carbohydrates, if you’re careful.
5. They are a great way to use up greens and fruits that are on their last legs in the refrigerator.
6. Smoothie ingredients are typically high in vitamins and antioxidants – often a healthy choice!
7. Smoothies take very little time to make – you get a great nutrition punch, with little effort.
8. Smoothies do not leave you feeling over full and lethargic like a big meal might.
9. Smoothies can be high in fiber, which help keep you regular.
10. They taste great!


1/4 cup Pineapple (or any fruit you have to use up)
One stalk Celery (optional)
2 cups Water
2 halves Lemon (squeeze it into the blender for a little citrus zing)
Handful Ice
Handful Spinach
Handful Kale (or whatever green leafy vegetable is leftover in your fridge)

Blend everything together and you have a delicious meal! See more on how to blend here.

Try it out and let me know what you think!

Looking for more Recipes’? Check out our recipe page here.

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I bought an Avocado, now what?
You went to your local grocery store and hearing about the awesome benefits of Avocado’s you bought one. Now what?
Let’s start with some basics:
  • Avocados are high in carotenoids which aid in eye health and help prevent macular degeneration and cataracts.  
  • Avocados are also high in fiber making you feel more satisfied, longer which may aid in weight management.  
  • Avocados are high in folate which helps to lower our incidence of heart disease.
  • Avocados are high in Vitamin E, which protects against many diseases and helps maintain our overall health.  
  • Avocados are high in monounsaturated fats, which help with cholesterol control and aid in the prevention of heart attack and stroke.  
Stats: Of the 22.5 grams of fat a medium sized avocado contains, nearly 2/3 of the fat is of the heart-healthy monounsaturated variety.  
Purchasing: When you are choosing your avocado, if the avocado depresses a little with a gentle press of your thumb, you know it's ripe and ready-to-eat. If the avocado does not depress with a gentle press of your thumb, it is considered still "firm" and will be ripe in a couple of days. If the avocado feels mushy or very soft to the touch, it may be overripe.
Tips & Tricks:
Avocados are a great choice for a healthy snack, but don’t eat the whole thing at once, as it can be too many calories and grams of fat for one serving. ¼ of an avocado is the perfect serving size for one person.
If you are cooking (or snacking) for two, then using half the avocado is perfect.
For a quick fix with minimal time and very little hassle just add a little pepper and a spoon, or slice it into your salad, mash and spread on sandwiches, or put ½ in a smoothie.
To ripen them faster at home, put them into a brown bag.
To keep them from ripening, put them in your refrigerator.
Do not ever microwave! You will destroy the taste of the Avocado.
Watch my quick video below to see more on how to store Avocados using the Avo Saver. Don’t see a video? Click here.
For more ideas about how to use an Avocado, check out my Blog on Alternative to Spreads
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