20-Minute Meals by Samantha Coogan, MS, RDN, LD Black Bean Soup Ingredients • 3 (15 oz) cans organic black beans, with liquid • 2.5 cups organic salsa • ½ cup chopped fresh cilantro, loosely packed • 2 tsp. ground cumin • 1 clove garlic, minced • Garnish: more cilantro, shredded cheddar, dollop of Greek yogurt […]
3 Killer Calf Movements by Samantha Coogan, MS, RDN, LD 1) Jump Rope • Try jumping about an inch off the ground and landing on the balls of your feet/toes (stay off your heels). • Also, be sure to stabilize and brace for your landing by having a slight bend in your knees, and this […]
6 Ways to Reduce Stress by Samantha Coogan, MS, RDN, LD 1) Deep Breathing Focusing on deep, slow breaths with your eyes closed can really help you regain your composure and relax the body. Similar to a deep breath you’d take during physical stress (exercise), you can do the same with mental/emotional stress. 2) Talk […]
Quinoa Crockpot Recipes by Samantha Coogan, MS, RDN, LD Quinoa Primavera Ingredients • 1½ cups quinoa, uncooked • 1 lb. boneless skinless chicken breasts • 4 cups + 3 cups chicken broth • 4-6 cloves garlic • Salt and pepper Before serving: • 1 tbsp. grapeseed oil • 1 bunch asparagus, cut into bite sized […]
Pool Noodle Olympics by Samantha Coogan, MS, RDN, LD Turn your backyard into the next Olympic arena. These activities would best be done on grass (maybe with a sprinkler on for some added flair) however, you could also do these around the pool. Just be careful not to slip and fall on the wet deck. […]
Reasons to Walk Daily for Better Health by Samantha Coogan, MS, RDN, LD Incorporate an after-dinner walk each night. You can increase the duration by one minute each week, and in no time you’ll have logged hundreds of miles! Change up the terrain as well. Walking on uneven surfaces, such as sand or gravel, activates […]
The Do’s and Don’ts of Being Successful by Samantha Coogan, MS, RDN, LD In order to succeed, you need to have the proper mindset and attitude. If you live off of the Don’t list, try shifting your attitude to the Do list. Happiness and success is contagious, as long as you showcase it properly. DO […]
Signs & Symptoms of Stress by Samantha Coogan, MS, RDN, LD We all have stressful times in our lives. But it is important to decipher chronic stress from a one-time instance or just pure annoyance. Here are some signs and symptoms to look out for on multiple levels. If you’re experiencing any of these symptoms, […]
3 Fitness Activities for Families by Samantha Coogan, MS, RDN, LD Fitness Jenga You’ll need: • Jenga game set • Sharpie marker How to Play: • Write a different body weight, movement or activity on the side of each Jenga piece with desired reps (you can repeat movements) – you can do squats, dancing, anything […]
3 Fantastic Seafood Recipes by Samantha Coogan, MS, RDN, LD Cilantro Lime Salmon Ingredients • 1 tbsp. dried cilantro • Lime juice • 1 lb. salmon fillet, skin removed, cut into 4 pieces • 1½ cups panko bread crumbs • ½ tsp. red pepper flakes • freshly ground pepper Directions • Preheat the oven to […]
How to Read the New Food Label By Mary Spiegelberg and Lindsay Howard, MS, CSCS We see them every day, but how many of us actually understand them? First thing’s first, the best way to determine if a product is nutritious is to ignore all of the claims on the front of the package that […]
Even if you’re already packing an alphabet’s worth of vitamins and minerals into your daily meals, you might still worry that you’re not taking in enough of the nutritional right stuff — especially if your appetite hasn’t quite gotten up to speed just yet. Enter these “nutritional superstars” — pregnancy power foods that pack plenty […]
DOLCE LIFESTYLE: 5 Alternatives to White Pasta by Samantha Coogan, MS, RDN, LD1. Spaghetti Squash Just slice in half and bake to get the stringy, fibrous membrane out of the center with a fork. This squash also absorbs sauce very well, and is packed with vitamins A and C. 2. Spiraled Veggies You significantly reduce […]
DOLCE LIFESTYLE: How to Quickly Measure a Proper Portion Size Ounces, grams and cups can sound like a lot more or a lot less than we think depending on what foods we are eating. Here is a quick guide to show you what actual serving sizes look like using everyday objects. Serving Size & Visual […]
Dolce Diet Lifestyle: 12 Ways to Stay Dedicated to Your Fitness Goals (When You’re Just Starting Out) by Samantha Coogan, MS, RDN, LD 1. Do it in short bursts Choose a shorter, more intense workout over a longer one where you don’t push yourself quite as hard. 2. Get it out of the way early […]
DOLCE DIET LIFESTYLE: 4 Exercise Habits That Age You Exercise’s antigravity effect on your body provides more than enough incentive to hit the gym. But it only works if you do it correctly — too much of one thing and not enough of another can actually add years to your body. Here are some of […]
DOLCE LIFESTYLE: Top 10 Fiber Foods by Samantha Coogan, MS, RDN, LD Fiber is important for optimal digestive health and decreases your risk for developing heart disease. Fiber is an indigestible carbohydrate that really helps clean out the system. In terms of heart health, it binds to cholesterol and removes it as it makes its […]
3 MouthWatering Mexican Food Recipes By Teresa Zavala, DDC Did we say Mexican food? YES! We are talking about that colorful, authentic, homemade, grandma-style cooking. The kind that brings the whole family to the table – mouths full and faces smiling. If you are looking to bring the family together and create some new memories, […]
7 Steps to Success in 2015 by Samantha Coogan, MS, RDN, LD 1) Eat Right You can bust your butt in the gym every day for an hour, but what you do in those other 23 hours is what’s really important. You simply can’t out-train a poor diet. And the better you feel overall, the […]
3 Total Body Kettlebell Moves Kettlebells are becoming very popular, especially with the rise of CrossFit. Kettlebells are a great way to combine cardio and strength training, but be sure to get proper instruction from a trained professional before attempting these moves. There is some skill, timing and patience required, but once you’ve mastered the […]
