Getting Creative With Your Meal Prep

  I often hear people say they don’t like to meal prep because they run out of ideas or get sick of eating the same thing over and over throughout the week. It’s so easy to fall into the habit of buying and making the same foods every day. You’ve probably seen the Instagram pictures displaying identical containers of…

Iron-Deficiency Anemia

It was the summer of 2012, I was working over 40 hours a week at a local marina and sights on running my first half marathon in the fall. At 20 years old and working outside on Lake St Clair, I didn’t have a care in the world! The hours and work were grueling but…

Rethinking the refuel: How athletes can now refuel properly

“Would you like a bottle of water?” “Yes please!” I state, dying of thirst after walking throughout campus and not to mention still dehydrated from running in an indoor track meet the day before. “Actually, we were speaking to your mother,” stated someone from the Penn State compliance office. Shocked. My mother accepted while I…

Warm Foods for Cold Weather

Happy 2018! I hope everyone’s new year is off to a GREAT start! #twentygreat-teen.  If you’re like many people, myself included, one of your new years resolutions may be to “eat better.” This can include a variety of healthy changes such as taking the time to meal prep, cutting out processed foods, and/or eating more…

Holiday Q&A with the Spice Girls!

Check out our FIRST EVER Music Video to learn how we are burning calories this holiday break!   1.) What is your favorite holiday treat? Abbie – On Christmas Eve my family always goes to the bar Cole’s in Buffalo where we always have wings! Growing up I didn’t care for them, but after moving…

Finding Balance This Holiday Season

As many SPICES have already noted, it’s important to find balance throughout the holiday season to truly cherish and enjoy it. As they quickly approach, here are a few tips, pointers, and suggestions to help you embrace the holidays this year. Activity This is one of my favorite things to do during the holidays. Getting…

Starting the Intuitive Eating Journey

I absolutely love the dietitian community! Especially all of the ladies that join me on this blog! Recently, I have been having a sense of how great it is that we all share the same approach when it comes to nutrition –no dieting, making and sustaining healthy habits, guilt-free eating, and having a good relationship…

Christmas with the Bensons

The Bensons are one-of-a-kind, to say the least. My family is made up of a caring mother who is a nurse, a lively father that works around the clock at his law firm, and a sister who shows her strength daily by playing rugby for the USA in addition to studying to be a chiropractor….

Create Healthy Habits for Holiday Traditions

Let the turkey carving countdown begin! With Thanksgiving less than a day away, many of us are already naming our “food baby,” or envisioning the “food coma” that extra helping of mashed potatoes will bring. Yes, it’s the holiday known for overeating. We have heard the various tips to have a “healthier” thanksgiving— use smaller…

FNCE Food Trends

What is FNCE you might ask? Pronounced (fen-see), it stands for Food and Nutrition Conference and Exposition. It is the annual conference and expo on behalf of the Academy of Nutrition and Dietetics, which the the main affiliation of most registered dietitians. Consisting of educational sessions, alumni/club breakfasts, networking events and the expo floor, it…

Carotenoid Challenge

Working in the field of nutrition research, you are likely to come across some unique ways to measure nutrient intake. A study that I am currently working on is evaluating consumption of fruits & vegetables using a skin scan. How is this possible?! Has your mother ever warned you about turning orange if you eat…

~Weekend Vibes~

October always seems to go by way too fast! This fall season was filled with quality family and friend time, apple picking, hiking, all things pumpkin and football. Here is a snapshot of how I spent my October weekends 🙂   October 7th: Oklahoma! I had the pleasure of visiting Abbie at the University of…