May 29, 2024

Drinking Water Reminders!

Get Fit Quick Tip:

Drinking Water Reminders!

1. Set the timer on your phone to signal every 2 hours. Drink a glass of water!

2. Pre-fill water bottles and keep them on the counter or your desk as a visual reminder to drink water throughout the day.

3. Drink one glass of water before each meal or snack.

4. Drink one glass of water right when you get up in the morning.


Drink Your Water!

Get Fit Quick Tip:

Drink Water!

It’s no secret that drinking water yields numerous health benefits. So why is staying adequately hydrated a challenge for so many? Here are a few ideas to staying properly hydrated for your fitness, and your day:


Set your phone alarm. Set your alarm on your smart phone for every three hours as a reminder.

Pre-fill your water bottles for the day. Set the bottles on the counter, your desk or wherever you spend a lot of time, as a visual reminder.

Pair drinking water with other daily activities. Get up, drink a glass of water. Drink a glass of water before each meal. Drink water every time upon arriving home, Drink water before, during and after your workout.

Choose water first. Whenever out or at a friends house, order and drink one glass of water first.


Blackberry Summertime Spritzer by Helen Agresti, R.D.

COMING IN JUNE! Check out Helen’s new app: The 24_7 Dietitian app will be launched mid-June, download is FREE, and it will be iOS and Android friendly.  It is a healthy extension of Pro Nutrition’s passion of helping people achieve their weight loss goals by living a more nutritious and healthy lifestyle.  The 24_7 Dietitian app will allow users to journal and track  their nutrition and fitness goals, post questions and pictures, and most importantly have the ability to have personal nutrition coaching anytime of the day (for a monthly fee of $20). Follow her on Twitter @24_7dietitian and on Instagram for more information.


Blackberry Summertime Spritzer

Create a vacation vibe any day of the week with this refreshing drink!

This spritzer recipe is a skinny and refreshing twist to the Moscow Mule.  Blackberries are our favorite and they are in peak season.  Blackberries are high in fiber (1 cup provides approximately 8 grams), vitamins A, C, and K, and the antioxidant anthocyanin, which give them their purple hue.  You can’t go wrong muddling them into a beverage.  They add a naturally sweet and refreshing flavor.

(1 serving)
•    5 blackberries
•    1 part ginger beer
•    2 parts club soda
•    1/2 lemon, juiced
•    1 teaspoon agave or honey
•    1/2 c ice
•    1 sprig mint
*For an adult drink add 1 shot of Ketel One Citroen

1. Muddle blackberries to preferred consistency.
2. Add the following ingredients as listed.
3. Top with a sprig of mint.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC,

Homemade Chocolate Trail Mix by Helen Agresti, R.D.

Homemade Chocolate Trail Mix

Looking for a healthy and easy snack to serve your kids after-school?  A game day tailgate party?
This healthy trail mix is kid approved.  After mixing up a few different batches, this one scored big!  I received 5 smiles.  Everyone loved the sweet and slightly salty mix. The Chex cereal and bunny grahams are an all-natural source of whole grains.  The raisins contain antioxidants and fiber.  The peanuts complete this healthy well-rounded mix with their addition of protein, fiber, and “good” fat.

2 c  Chocolate Naturally Flavored Chex Cereal
1 c  Annie’s Bunny Grahams-Honey Flavored
1 c  Chocolate Covered Raisins (*dark chocolate is a healthier option)
1 c  Roasted Peanuts-Lightly Salted

Mix and enjoy!
*For kids – practice portion control by using small snack size bowls or baggies.


Recipe courtesy of Helen Agresti, R.D. Helen is a Registered Dietician with Professional Nutrition Consulting, LLC. She lives in Pennsylvania with her husband and 5 children. For more nutrition advice and healthy recipes follow her on Twitter via @HelenAgresti. For more information, go to

How to be Gluten-Free in the Office by Gretchen Scalpi R.D.

How To Be Gluten-Free In The Office

Eating gluten-free is something that involves your entire life. You can’t just eat gluten-free at home. One of the most difficult places to keep to a gluten-free diet is the office. With all the candy, doughnuts and homemade treats people bring into the office sticking to your gluten-free diet will be a challenge. You also have to worry about cross contamination.

Start with talking to your office manager or human resources department. Communicate your needs clearly and offer reading materials about gluten-free diets to those who would like to learn more. Be prepared to explain your needs clearly.

Ask for some gluten-free counter, shelf and refrigerator space. If necessary, and allowed, you could create a gluten-free kitchen in your office with a mini fridge, microwave, toaster and a small table.

Bring your own meals, snacks and drinks a whenever possible and label everything clearly.  Make sure everything you bring is sealed completely to avoid cross contamination.  Bring your own condiments and never share.

If you tire of eating frozen or pre-packaged meals at the office set aside a portion of your dinner from the night before and package it for lunch.  Bring your own paper plates,  plastic utensils, paper napkins and zip lock baggies to keep in your office.  You may want to keep these in a locked drawer.

Eating out with co-workers or clients should be something you enjoy but it can be a problem if you need to eat gluten-free.  Do your own research and find restaurants that offer gluten-free options.  If they say yes then your research is not done.  You’ll need to find out if they use separate pots, pans, plates, cups, etc. for gluten-free guests.  Ask if their staff has been trained to accommodate gluten-free diners and if they use a separate preparation area for these types of dishes.

Many offices have the tradition of bringing in food for staff or to celebrate certain milestones like birthdays.  You won’t have to miss out if you bring in gluten-free goodies on those days and take the opportunity to share your how delicious gluten-free food can be with your colleagues.

If you are struggling to transition to a gluten-free lifestyle consult with a nutritionist who can help you create a plan that will work for you.

Gretchen Scalpi is a Registered Dietitian, author and Certified Wellcoach® who has celiac disease and knows the challenges of eating right with this condition. Gretchen is pleased to announce her new online program “Gluten-free Bootcamp’, designed to help those who need to follow the gluten-free diet. If you are new to the gluten-free lifestyle for medical or health reasons, you’ll want to attend Gretchen’s new free webinar “Five Things You Should Know Before Going Gluten-free” at How To Be Gluten-Free In The Office.

Not just for breakfast…Strawberry Banana Oat Pancakes by Helen Agresti

Strawberry Banana Oat Pancakes

Breakfast is our favorite meal of the day. Therefore, I’m super excited to share our latest healthy pancake recipe with you. I couldn’t resist adding my usual go-to healthy ingredients.  I included oats, chia seeds, and flax meal for additional fiber and Omega 3′s.  The egg whites and unsweetened almond milk provide an extra boost of protein.  These healthy and scrumptious pancakes can be stored in the refrigerator for up to 2 days or in the freezer for 2 weeks.

(makes 10 pancakes)
1. ½ c whole-wheat flour
2. ¾ c old fashioned oats
3. 1 tablespoon dark brown sugar
4. 1 teaspoon baking powder
5. ½ teaspoon baking soda
6. 1 ¼ c almond milk, unsweetened vanilla
7. 1 teaspoon pure vanilla extract
8. ¼ teaspoon salt
9. 1 teaspoon chia
10. 1 teaspoon flax meal
11. 4-5 fresh strawberries, sliced
12. 1 banana, sliced

1. In a medium size-mixing bowl, add the first 10 ingredients and mix with an immersion blender until smooth.
2. Heat griddle on medium heat, lightly coat with nonstick cooking spray.
3. Pour ¼ c of batter per pancake onto griddle.  Add a few slices of bananas and strawberries prior to flipping (cook 2-3 minutes on each side).
4. Top with leftover banana and strawberry slices (or any other fruit on hand). Then, lightly drizzle with maple syrup.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to

Raw Mint Brownies by Amanda Miarecki

Raw Mint Brownies

Many people consider eating chocolate a “guilty pleasure.” Unfortunately for chocolate, it’s gotten a pretty bad reputation due to its all-to-common over-processed and over-sugared form.

Chocolate, before it became a chocolate bar, was made from the cacao (cocoa) bean. Cacao beans in their natural, unprocessed, unaltered state are rich in nutrients and beneficial to health.

Raw chocolate or cacao powder contains many important vitamins and minerals including:
•               Magnesium, and other essential minerals including calcium, sulfur, zinc, iron,    copper, potassium, and manganese
•               Polyphenols called flavonoids, with antioxidant properties
•               Vitamins: B1, B2, B3, B5, B9, E
•               Essential heart-healthy fat: oleic acid a monounsaturated fat
•               Protein
•               Fiber

Raw cacao has also been shown to lower blood pressure and improve circulation, promote cardiovascular function, neutralize free radicals, improve digestion, and enhance mental well-being. So skip the candy bars (or any milk chocolate for that matter) and mix up a batch of these delicious (and nutritious) raw brownies instead.

Recipe for Raw Mint Brownies

•      1 and 1/3 cups Dates, Pitted
•      1 tsp Vanilla
•      5 tablespoons Raw Cacao Powder
•      A few drops Pure Peppermint Extract
•      1 cup Walnuts
•      Optional: For an extra energy kick, add 1 scoop of chocolate protein powder

Combine all ingredients, except the walnuts, through a food processor. Once the dates are mixed well with everything else, add the walnuts. Form into balls or bars. Store leftovers (if you have any!) in the refrigerator. Enjoy!

Amanda is a Boulder-based Health Coach, fitness enthusiast, avid trail-runner, and aspiring physician with a passion for integrative health. Her goal is to motivate women to live inspiring and healthy lives and create a revolution in how people think about their health. Her passion is encouraging others to take care of their bodies with exercise, healthy behaviors, and nutritious foods. Get inspired to live fit and connect with Amanda on her blog. Visit her on Facebook and Twitter.

Herbs: Benefits Beyond Flavor by Laura Maydak

Herbs have long been used to add flavor to dishes, but research is starting to show that their benefits reach further than our taste buds.

These flavor-boosters are packed with antioxidants and phytonutrients, which may help to protect our bodies against inflammation, infection, cancer, and other chronic diseases.  Intrigued? Then read on! Your taste buds (and body) will thank you.

Herb Spotlight: 5 to Try

- Food pairings: Meat, poultry, beans, potatoes, mushrooms, apples
- Complimentary flavors: Parsley, thyme, oregano, marjoram, fennel, bay leaf
Bonus: Research suggests that marinating meats with rosemary before grilling may reduce the creation of carcinogenic compounds

- Food pairings: Cheese, vegetables, tomato sauce
- Complimentary flavors: Garlic, parsley, thyme, basil, tarragon, marjoram
Bonus: Oregano has been shown to have the highest antioxidant activity among 27 culinary herbs

- Food pairings: Seafood, poultry, lamb, tomatoes, mushrooms, artichokes
- Complimentary flavors: Sage, basil, bay leaf, oregano, parsley, rosemary
Bonus: Thyme contains a variety of health-promoting antioxidants

- Food pairings: Poultry, sausage, pork, rice, apples
- Complimentary flavors: Thyme, paprika, garlic, savory, parsley, ginger, marjoram
Bonus: Sage tea has been used reduce intestinal gas and promote digestion

- Food pairings: Beans, lamb, cucumber, peas, grains, fruits, beverages
- Complimentary flavors: Basil, oregano, citrus, cayenne, dill, thyme, parsley
Bonus: Peppermint has antioxidant, antitumor, antimicrobial, and antiviral activities

Get the Most Flavor From your Herbs:
- For dishes that have a long cook time, add herbs near the end.  This will ensure that their flavors aren’t cooked out and lost.
- For cold dishes, add the herbs several hours before serving.  This will allow for the flavors to blend – which takes longer in the absence of heat.
- Finely chop fresh herbs.  This will allow for more flavor and aroma to be released.

Now, it’s Thyme to Experiment!
- Skip the salt! Season dishes with dried herbs and spices instead
- Sprinkle fresh/dried herbs into salads (fruit- or vegetable-based)
- Make your own marinade or salad dressing
- Give breads, muffins, and biscuits a savory twist by incorporating herbs
- Mix herbs into plain, fat-free Greek yogurt to make a flavorful, high-protein dip

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Connect with Laura on twitter (@lmaydak) for motivation and tips to live your healthiest, happiest life – all given with a healthy dose of humor.

Summer Refreshment by Shirley Plant

Summer Popsicles- Dairy, Sugar Free and Chemical Free

Making your own homemade popsicles means you control the sugar content and leave behind the chemicals, plus many kids who have food allergies cannot have store bought frozen treats.

Using frozen or fresh fruit and dairy free milks are a great way to provide a healthy treat for kids- add in some ground chia or even hempseeds to add some protein to your pops! Check out the recipes below and enjoy!

Peach Cardamom

2 cups frozen peaches
1- 1 1/2 cups vanilla hemp milk
1 tbsp honey
pinch cardamom

Blend all ingredients until smooth and pour into popsicle molds and freeze


1 cup frozen strawberries
1/2 cup frozen peaches
1/2 cup full fat coconut milk
1/4 cup chia seeds
1/2 cup coconut water

Blend ingredients in a food processor until smooth
Pour into popsicle molds and freeze

Recipe by Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat Follow her on Twitter via @sherrecipes

Peppered Pear Arugula Salad by Helen Agresti, RD

Peppered Pear Arugula Salad with Lemon Vinaigrette

Pears are nutritionally beneficial to many snacks, meals, and desserts.  Pears are an excellent source of fiber, vitamins B2, C, and E.  They’re also rich in Copper and Potassium.  This Peppered Pear salad is deliciously pretty and easy to make.  The peppery taste of the pears compliments the arugula perfectly and the lemon vinaigrette adds a refreshing twist.

*If you’d like to add more protein, top it off with grilled chicken or pine nuts.

(1 serving)
•    2 c arugula
•    1 Bartlett pear, sliced
•    2 tablespoons feta cheese, crumbled
•    2 teaspoons pine nuts
•    ground black pepper, to taste
•    1 tablespoon lemon vinaigrette

In a salad bowl, place pears on top of arugula.  Sprinkle ground pepper on pears.  Add feta, pine nuts and dressing.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to