Tips to Avoid the Dreaded “Freshman 15”

Whether it’s the all-you-can-eat buffets and unlimited access to unhealthy snacks or the simple fact that weight gain can often times start to occur at age 18 (or a little of both), here’s some tips on how to avoid packing on the pounds when going away to college.

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Eat Breakfast

Studies have shown that breakfast calories are more filling and satisfying than calories eaten later in the day.  Additionally, it has been shown that weight gain is more common in those individuals who skip breakfast.  Of course, it’s best to include protein (eggs, meat, nuts, seeds, beans, etc.) at breakfast meal and at all meals.  Eating a breakfast with protein boosts your brain activity and helps to stabilize blood sugar levels.

Always Have Healthy Snacks on Hand

Always keep healthy snacks on hand in […]

Summer Olympics – How to Improve Your Own Health & Athletic Performance

Although the Zika virus may have cast a shadow on the Summer Olympics this year, we thought this would be a great opportunity to share with you some helpful tips on how to maintain optimal health and improve your own athletic performance, whether you’re an ardent athlete or a weekend warrior.

Healthy Tips:

  • Eat a healthy diet.  Know the best macronutrient ratio (protein/fats/carbs you consume at each meal and snack) for your body. What makes you feel your best (mood, mental clarity, energy, satiety, etc.)?
  • Drink plenty of pure water daily.  Avoid sugary electrolyte drinks.  A healthy homemade alternative would be 1 quart water, ¼ teaspoon Himalayan salt, and 1 teaspoon baking soda.  Avoid all sodas, especially diet sodas.
  • Consume healthy fats (grass-fed butter, pastured eggs, avocados, coconut oil, olive oil, raw nuts and seeds, etc.)
  • Include raw foods in your diet – eat as many foods […]

Summer Skin Survival

This article was written by our aesthetician extraordinaire, Kimberly Smith.

I know that it is virtually impossible to avoid sun exposure in Arizona no matter what the season.  I am constantly amazed at the lack of information or the amount of inaccurate information out there about simple changes you can make to avoid skin damage during the summer season.  First and foremost is the amount of time we can safely be exposed to the sun.  In addition, the worst time to be outside jogging, hiking, swimming, or hanging out on a patio is between the hours of 10 AM to 4 PM.

I realize that many of you want to make your daily quotas of vitamin D naturally by catching the sun’s rays.  My answer is, “of course you do, but you can do that outside the destructive 10-4 time frame, plus you may be surprised […]

Prostate Health

During the month of June, we celebrate Men’s Health Month across the country to heighten the awareness of preventable health problems and encourage early detection and treatment of disease among men and boys. This month gives health care providers, public policy makers, the media, and individuals an opportunity to encourage men and boys to seek regular medical advice and early treatment for disease and injury.  Today’s blog focuses on prostate health.

The prostate is a small gland found in men, near their bladders. Many men experience prostate problems, and as they get older it is important to watch for signs of prostate cancer.  Statistics show that one in six American men will be diagnosed with prostate cancer during their lifetime, but only 3 percent will die from it.  Even though prostate cancer isn’t a death sentence, the “C word” is always scary. Unfortunately, there are many […]

Green Smoothie Immune Booster

What a great way to start your Food Revolution Day!  There are lots of immune-boosting antioxidants in this recipe.  You can even add a bit of elderberry extract for an extra immune boosting punch!



1 cup coconut milk (unsweetened)

1 cup fresh spinach

½ organic cucumber

½ avocado

juice from ½ lime

1” slice ginger root

1 tablespoon ground flax seed

Put all ingredients in blender and mix until smooth.


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The Food Revolution – Benefits of Cooking Meals at Home

May 20th is Food Revolution Day.  Let’s face it, the industrial food system has taken over and replaced our home cooked, family shared meals and resulted in a nation that has increased in size and family ties that have become devalued.  The majority of our meals are eaten “on the go” instead of in our own kitchens.  The “Food Revolution” founder and food expert, Jamie Oliver has shown us how we have raised a generation of individuals who cannot recognize a single vegetable or fruit, and don’t know how to cook.  If we want healthy bodies, we must put the most nutritious foods in them – that’s real, whole, local, fresh, unprocessed, and chemical/hormone/antibiotic-free foods.  We need to bring back our family dinners in order to teach our children and future generations how to maintain their health, connect, build security, safety and social skills.


Why […]

Food Revolution Day – May 20th!

Food Revolution Day is an annual global day of action that celebrates good, fresh, real food. It’s a day to shout about the benefits of cooking from scratch and, ultimately to show people that not only is fresh food tastier, changing their food choices can also make them healthier and happier. This year Food Revolution Day is, above all, about sharing the power of cooking!

Here are just a few ideas on how to participate in Food Revolution Day this year:

  • Challenge your work colleagues to a cook-off 
  • Round up your friends and host a dinner party, picnic or barbecue
  • Take your kids to a local farmers’ market, try a new ingredient and cook from scratch

Start improving your health and your family’s health today by cooking more meals at home from scratch!



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Earth Day is Coming!

Next Friday, April 22nd, we celebrate the 46th anniversary of Earth Day.  The original Earth Day was founded by Senator Gaylord Nelson and was first organized in 1970 to promote ecology and respect for life on the planet as well as to encourage awareness of the growing problems of air, water and soil pollution.

The Earth Day Network’s (EDN) mission is to broaden and diversify the environmental movement worldwide and to mobilize it as the most effective vehicle to build a healthy, sustainable environment, address climate change, and protect the Earth for future generations.  More than 1 billion people now participate in Earth Day activities each year, making it the largest civic observance in the world.  The EDN’s focus this year is “Trees for Earth”, a plan to plant 7.8 billion trees by Earth Day’s 50th anniversary in 2020.  That is one tree for every […]

World Health Day – April 7, 2016

The World Health Organization will celebrate its birthday tomorrow, April 7th, with a call to action to tackle diabetes.  The number of people living with diabetes has almost quadrupled since 1980 to 422 million adults, with most living in developing countries. Factors driving this dramatic rise include being overweight and obesity.  Stepping up the prevention of the disease is key.


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Spring Cleaning for the Body and Mind

Spring is officially here, and as we contemplate cleaning out our kitchens and closets, it’s also the perfect time to do a little “spring cleaning” of our bodies and minds. Over time, the buildup of toxins from the environment and lifestyle choices can compromise the way our bodies work, and even affect our health.  You may be surprised to know that taking some simple steps can help you to achieve better health, acquire more energy, and support your liver function.  Here are some tips to get you started:

Eliminate Processed Food

The more processed food you eat, the more stress you put on your immune system to eliminate the over 6,0000 chemicals used in the processed food industry (synthetic food coloring, flavoring and preservatives).  Eventually, your immune system will become compromised, opening the door to a variety of disease states.

Increase Raw […]