Are you eating enough?

Recently, I came across an article, “Are You Underfueling”, in an popular fitness magazine.  Click here for the article or go to  The author, Jessie Shafer, did a nice job of outlining the signs of not feeding our bodies enough on a regular basis.  This is one of the first times I have come across an article addressing this subject.  For so many years, we have been told by the diet industry to cut calories and increase our activity levels to loose weight, but this is a slippery and often tricky slope. If you are an active person this way of thinking gets even more sticky.  This hit home for me because I had just that mindset for many years.  I used to look in magazines and think, wow, I could look like that if I just ate less and worked out more.  Or if I skipped a meal today, I would eat less and loose weight.  Oh what a tangled web we weave for ourselves, right?

food is fuel

Our bodies need fuel!  Good, quality fuel.  I didn’t fully understand that a calorie is NOT a calorie.  A calorie of sugar is not the same as a calorie of a carrot.   Our grocery stores are full of non-nutrient dense calories and nutrient dense calories.  Yes, even Whole Foods folks.  We need to look for ways to load our meals with the nutrient rich foods.  Make every calorie count toward fueling our body.

headache   So what happens when we skip a meal (whatever meal)?  Our metabolism takes the hit.  It slows down and looks for ways to pull nutrients already in our body.  Let’s face it, when we skip a meal, we don’t stop moving and go lie down, right?  Nooooo, we continue with our day as busy as it may be and balance stress, work, kids, schedules, demands just like normal.  We demand that our bodies keep going with us.   We even get upset when we get a headache, or feel tired or lethargic in the afternoon because we don’t have time for that!  Got to keep going.  And our bodies do their best to cooperate until something has to give.  Usually that something is our energy, so we grab some caffeine or a carbohydrate snack and keep going.  In order to meet the demands of your day, you have to fuel your body!

Signs that you are not eating enough present themselves in many ways.  Sometimes it is fatigue at the gym.  Other times it is lack of desire to go to the gym or get moving.  Anxiety can be another form along with intestinal issues and poor sleep quality.  ” Feeling fatigued, lethargic, sore and weak can be common signs of not fueling properly,” explains Jessica Crandall RDN, CDE spokeswoman for the Academy of Nutrition and Dietetics.

Underfueling over the long run can lead to long term health impacts too.  These impacts include a weakened immune system, bone loss, bone fractures, and even loss of thyroid function (hint: hormones).  Vitamin deficiencies just add to the list.  Crandall goes on to explain that “not meeting your nutritional needs and creating vitamin deficiencies makes it more difficult for you to loose weight in the future.”  This is not a cycle you want to stay in.

You want to feel your best and help your body function it’s best everyday.  The way to avoid this is to balance your day with fuel throughout and choose the best foods at each meal.

 Eat Right

Pinapple Halibut with Bok Choy

pinapple halibut

It’s whats for dinner on my table tonight since pinapple was on sale at the grocery store this week. It is a SIMPLE, quick way to get a healthy dose of Omega 3s with greens.  Not to mention how it will satisfy that sweet tooth with a health dose of fresh pineapple.  No preservatives needed here!

If you have never tried Bok Choy, I challenge you to give it a go.  It has a very light crisp taste and is loaded with nutrients for your body.  Baby Bok Choy is the most tender and sweet, but large bok choy will have slightly more savory taste.  I even love to chop off the bottoms of the stalks and munch on them while I make the rest of the dish (taste like celery, but no strings).

Halibut with Spicy Pineapple Broth and Pineapple Cucumber Relish

  • Servings: 4
  • Difficulty: easy and quick

Recipe posted by foodieonboard modified by


 Halibut:  four 4-6 ounce halibut fillets, skin on

1 tablespoon coconut oil or olive oil

2 Thai red chili peppers (or 1 tsp dried crushed red chili peppers)

2 cups pineapple juice

6 baby bok choy, quartered

Pineapple Cucumber Relish (make ahead):

½ cup cucumber, seeded and diced

½ cup fresh pineapple, diced

3 tablespoons red bell pepper, diced

1 tablespoon each, fresh chives, mint and cilantro, finely chopped

1 tablespoon fresh lime juice

½ teaspoon lime zest

1 teaspoon Asian fish sauce

freshly ground black pepper, to taste


Preheat oven to 400°F. Line baking sheet with parchment paper and set aside.

In a large skillet, heat coconut oil over medium-high heat.

Liberally season halibut fillets with salt and pepper. Add the fillets to the frying pan and sear each side 3 – 4 minutes. Transfer to the prepared baking sheet, skinless side up.

Bake 10 – 12 minutes (depending on the thickness of the fish) or until the fillet flakes easily with a fork.

Slice chili pepper in half lengthwise. Place in a small saucepan with the pineapple juice and a pinch of salt. Bring to a boil over medium-high heat, stirring occasionally. Once at a boil, remove saucepan from the heat and strain. Pour the broth back into the pot.

Place the baby bok choy in the saucepan with the pineapple broth and allow it to wilt for a few minutes.

To serve, ladle ½ cup pineapple broth into the bottom of each serving bowl. Divide bok choy among the bowls and top each one with a piece of the halibut.

Spoon some Pineapple Cucumber Relish over top and serve immediately.

To make Pineapple Cucumber Relish, simply stir all ingredients together in a small bowl and place in refrigerator until ready to use.

Processed Food: Officially Linked to Autoimmune Disease

11712b59b7451f5e9820b07ddea940aaI feel so passionately about the topic of Processed Foods, that I am posting this TODAY.  Scientists have officially linked Processed food to Autoimmune Disease. key here is to keep you informed of the latest research so you can make educated decisions about your own habits.


“U.S. fast foods are often more than twice as salt-laden as those of other countries.” -Have you stopped to ask yourself WHY?  I don’t know about you, but this raises a red flag for me.  Our taste buds require it because over the years we have allowed manufacturers to add more and more salt, preservatives and other fillers to our foods and as a result we are harming our bodies.  We are used to it.  It is the same with sugar.  If you have ever visited Europe, you may recall that their desserts are significantly less sweet and/or salty.  Taste buds are a powerful part of our bodies.  When we eat these processed foods we get caught in a vicious cycle because the more we eat, the more we crave it!

“Just one 6-inch Roasted Garlic loaf from Subway–just the bread, no meat, no cheeses, no nothing–has 1,260 mg sodium, about as much as 14 strips of bacon.”  This is outrageous!  The really shocking part, is the general public thinks eating a sandwich at Subway is a healthy way to eat.  It’s not fried right?  Add a little meat and cheese and your sodium content is out of the roof!

“Refined, processed and bleached salts are the problem…Dr Hendel believes too few minerals, rather than too much salt, may be to blame for health problems. It’s a view that is echoed by other academics such as David McCarron, of Oregon Health Sciences University in the US.” – We have to make choices that provide our bodies with the most nutrient dense foods as often as possible.  This is the way back to improving our health as a nation.

He (Dr Hendel) says salt has always been part of the human diet, but what has changed is the mineral content of our food. Instead of eating food high in minerals, such as nuts, fruit and vegetables, people are filling themselves up with “mineral empty” processed food and fizzy drinks.”  – Well said.  We are making choices that are pulling our nutrition down and only we can change that.

I am here to help!!!!  Call me or contact me, I can help you uncover what is sabotaging your nutrition, even if it is hidden, and get you on the track to feeling your best. or  The end result is helping your body perform at it’s best for you everyday and limiting disease!  You are worth it!