In Nutrition


Delicious and versatile. Almonds are the “every nut,” being able to be mixed in almost any recipe. They contain protein and fiber to keep you full for longer. In addition, they are packed with Vitamin E, Magnesium, and Antioxidants.

Try: Hot and Spicy Almonds (


You can toss them in soups, dry-roast them like our recipe below, or sauté them in some extra virgin olive-oil with garlic and onion. Soy Beans (Edamame) has a high concentration of Omega-3 Fatty Acids that your body can convert to chemicals that are able to lower blood pressure and decrease your risk of heart disease or stroke. According to Livestrong, “Edamame is both high in protein and low in fat. A 1-cup serving of the cooked beans has 17 grams of protein, an amount that supplies 30 percent of a man’s required protein intake per day and almost 37 percent for a woman. Each cup also contains 8 grams of total fat and less than 1 gram of saturated fat.”

Try: Parmesan-Crusted Edamame (


Packed with calcium and powerful pro-biotics, yogurt is a great go-to snack when working hard on busting the flab around your core. According to Fitness Magazine, “The probiotic bacteria in most yogurts help keep your digestive system healthy, which translates into a lower incidence of gas, bloating, and constipation, which can keep your tummy looking flat.” What’s better than that?

Try: Frozen Berry Yogurt (


Did you know that Quinoa (pronounced keen-wa), contains almost twice as much fiber as most other grains? As a complete protein, quinoa, is high in magnesium, iron, manganese, and according to, B2 which “improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.” Try switching out any recipe that calls for rice and substitute it with this!

Try: No-Bake Energy Quinoa Bites (


Don’t throw out that peel! Research has shown that for every gram of fiber we eat, we eliminate about seven calories. According to Shape Magazine, “a new study from the University of Iowa found that a natural substance in apple peel called ursolic acid protected mice from obesity and its harmful effects.” Can it do the same for us? Packed in Fiber (this is a running similarity, isn’t it?), Apples contain 20 percent of the minimum daily target and as far as the Ursolic Acid is concerned, it is also thought to strengthen the effects of insulin and insulin-like growth factors, two key hormones in muscular growth.

Try: Celery Apple Salad (