With the holidays being in full swing, the first thing to go for many of us is our exercise regiment. We have so many things to do, places to be, late night parties (that include lots of drinking and eating) that it leaves little time for exercise. Although we should be making our workouts a priority, some days it's just not possible. But that doesn't mean you can't keep your calorie burn up! Include a few of these tricks everyday to keep your activity level up. You will be surprised how even these small things add up to a lot over the course of the holiday season! Take a quick walk (even around your office) during lunch Walk instead of drive wherever you can Do...

Fall may quickly be coming to an end, but that doesn't mean apples become any less tasty! Not only are apples one of my favorite ingredients because they are naturally delicious, but they are also loaded with vitamins and minerals! The top health benefits of apples include: They have about 4g of insoluble fiber per medium apple (that’s 1/6 of your daily requirement!) They are loaded with Vitamin C (helps protect your immune system) They aid in weight loss by satisfying hunger and keeping you full (thank you fiber!) They help lower your risk for heart disease, diabetes and stroke They keep your teeth healthy (If you can’t brush after lunch, crunch on an apple!) Apples also come in quite a large variety, so there is sure...

  As many of you know, I am currently enrolled in the Institute For The Psychology Program. I am only about 2 weeks in and my mind has already been blown away with all of the things I have learned! So, of course, I want to share some of this amazing knowledge with you! J One of our first ‘optional’ reading books was “The Slow Down Diet” By Marc David. Well, when I say my entire view on eating has been changed, I am not kidding! I am probably one of the worst ‘eaters’ in the world! No, I don’t mean with the type of foods I eat. I mean with the speed at which I eat! I always knew I was a fast eater, but I...

  Protein is one of the macros nutrients that most Americans have a hard time getting into their diet. Why is that? I have found that with most of my clients,  they don’t even know what a protein source is. They will describe their plate at dinner and the starch (carbohydrate) is always the star of the meal. This is concerning when we need protein to help build muscle, repair the body, maintain strong hair and nails and keep us satiated throughout the day. It is recommended that the average (sedentary) person take in approximately 0.36g of protein per pound of body weight*. (This will vary for athletes, active people, pregnant women, etc). This would mean that a person weighing 150lbs would need about 54g of protein...

  Now that flu season is upon us, it is important to keep our immune systems strong! The stronger they are, the less colds we are apt to catch! Here are some of my favorite diet and healthy habits that will ensure that you keep those nasty colds at bay! Nutrition Tips Stay Hydrated! Making sure you drink enough water will ensure that your immune cells function properly. Shoot for 6-8 8oz glasses of water per day! Get Fruity! Adding fresh fruit to your diet will ensure that you take in ample amounts of antioxidants! Protein Power! Protein helps support healthy white blood cells! Vitamin C! This vitamin contains helps keep colds at bay! Eat an orange or add some zest from lemons or limes to your favorite...

  <img class="size-medium wp-image-6395" src="https://i1 click this.wp.com/www.ingredientsofafitchick.com/wp-content/uploads/2014/09/michael-pollan-1-356x445.jpg?resize=356%2C445" alt="michael pollan 1" data-recalc-dims="1" /> One of my clients and I were having a conversation about Michael Pollan and his books last week. This particular client eats very well and does not have an issue getting in plenty of vegetables. However, her concern was that most people don’t know how to eat enough vegetables. She said, “Pollan stated in one of his books, ‘Eat Food. Not Too Much. Mostly Plants.’ I don’t think most people know how to eat more vegetables and less processed foods.” That got me thinking. Why don’t I share a few tips on how to incorporate more plants into our diet and thus cut back on some of the refined foods we eat! Here are a few...

  Quite often my clients tell me that they can not seem to ever feel truly happy. No matter what they do nothing feels like it used to. They remember being happy at one point but can't seem to figure out what happened to change that happiness. This is where we begin to dive in and take a look at what has happened in the past. I found this great article from Rick Warren that fit perfectly with this topic and I wanted to share it with you today. It fits perfectly with this topic. ********************************************************** Many times our true happiness is weighed down or buried because of things we can’t seem to let go of. Instead we need to learn to let go and in many cases forget the...