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We often hear about protein and how much to eat, where to get it from, and “oh hey try the latest and greatest powder or bar.” For many of us, if we are just aware of what we are eating we would come to find that we can make simply changes to our regular food habits and get the recommended dose each and every day.

Protein needs can vary from person to person. Those needs continue to change as we age, develop sicknesses or disease and with how active we are. But as a baseline standard, adult recommendations are 0.8-1.0 grams of protein per kilogram of body weight or about 15-20% of your daily nutritional needs. For example, if I weigh 135 pounds that is 61.4 kg (pounds divided by 2.2). Then I would multiply that by 0.8-1.0 g/kg. Therefore, I would want to aim for 48-61 grams of protein per day. I happen to be a very, very active person, so I would increase my needs to 1-1.2 g/kg to make sure that I am properly feeding my muscles.

If this has struck your curiosity, write down how much protein you take in at each of your meals and see where you end up at the end of the day. You may be surprised to find that you really don’t take in as much as you thought. But rather than supplements with pricey powders that hold unwanted calories or bars that aren’t that delicious, try getting your protein from whole foods. I’ve given you some options delicious options and tips to follow:

Get it from grains-They don’t just offer fiber & carbohydrates, we are now becoming more familiar with the protein content available from different grains. Here’s a list of grains in order of most protein to the least:  Wheat, wild rice, spelt, kamut, quinoa, buckwheat, oats, barley, bulgar wheat, sorghum, millet, rye and then brown rice.  The next time you need a side dish or you want to mix up a salad, try something new and change things up!

Seafood- Cooking seafood can be intimidating if your used to the deep-fried or casserole version. But many types of seafood such as lobster, shrimp and sea bass have a mild flavor and will take on whatever role you chose. Play with new recipes and make it zesty, pair it with fruit, add variety with veggies, try new herbs and spices or make it bold with a spicy kick!

Eggs- For about 17 cents an egg (or $2.00 a dozen) you can enjoy them countless ways. Eat them hard-boiled, scrambled, made into an omelette or even as a custard. Adding eggs into your diet isn’t only budget friendly but waist line friendly too!

Peanut Butter- Personally this one is my favorite. I could eat peanut butter on anything or literally by the spoonful. But for you other peanut butter lovers out there just remember, although it has good protein and good healthy fats, just 2 Tbls of this tasty treat has 180-200 calories.  Tired of peanut butter? Try other nut butters like cashew or almond.

Plain yogurt or cottage cheese- A great way to eat your dairy and get your protein in. Be aware of full fat varieties and flavors that add unwanted sugar. Use yogurt in place of mayo or sour cream, add fresh fruit, dried fruit, nuts or even some chocolate chips for a sweet treat! Cottage cheese is great on its own, paired with tomato and cucumbers with salt and pepper or with fruit. I love having cottage cheese with fresh berries and a drizzle of honey!

Don’t forget the beans– Inexpensive and seemingly endless varieties. Beans come in many shapes, flavors and forms. Add them to salad, have them be the salad, eat them as a side, add them to soup or even roast them and eat them as a snack.

For questions or comments about protein needs or more varietes, feel free to contact Donna Wolf at Healthy Directions Poway. Visit our website or give us a call. We’d love to hear from you.


Summer Weight Loss- There is still time!

It’s July and you wonder where the summer has gone! But not only is there time to fit in that camping trip or beach volleyball game but there is still time to meet you summer weight loss goals and be bikini ready.

Please ask me if summertime is the easiest time to lose weight? Personally for me, it’s a struggle! But we all have individual challenges and strengths that help us along the way.

The abundance of delicious fresh fruits and vegetables, plus the warm weather and smaller clothes, would motivate us to pay closer attention to what we put in our mouths. However, some of us find the summer months to be distinctly challenging. Why? They are just more social — more dinners with friends, more reasons to celebrate with a margarita, and most often, a vacation and/or a few extra days off from work. All this socializing, while fun and festive, can make it extremely hard to lose weight or even maintain.

Here are a few tips to tone up and slim down before summer time runs out.

1. Cut the sugar. Sugar is most often the biggest weight loss saboteur. Regardless of calories, sugar will stop weight loss in its tracks. Many foods that are marketed as “healthy and fat free” can be super high in sugar and can destroy your weight-loss efforts. It is best to keep added sugar at a minimum This does not include naturally occurring sugar, such as that found in whole fruit, veggies and dairy products.

2. Go without alcohol five nights per week. I am a big fan of cocktail hour, especially during the summer months. What could be better than sitting outside with an icy margarita or a frothy beer? The sad news is that alcohol and weight loss do not mix well. Not only are the calories from alcohol empty but they also interfere with fat metabolism and stimulate your appetite. If you know that you have a social weekend coming up, try to keep your weekday nights alcohol free. It is all about planning ahead for your cocktails. 

4. Graze your way through the day. You may have been taught that eating three square meals is the best way to achieve weight loss success, but more recent thinking supports grazing as a better way to keep your weight in check. Eating five to six small meals, throughout the day will not only boost your metabolism, but will also prevent extreme hunger pangs, which can result in over-eating or poor food choices.

5. Veg out. It is so clichéd, but remember to eat your veggies! Munch out on raw carrots, peppers, cucumbers and pea pods.  Go to the market and see whats in season, bring home the goods and prepare them for the week! Soak up the fresh fruits and veggies that market has to offer

6. Avoid artificial sweeteners. Studies suggest that the sweetness you taste from these non-caloric sweeteners will cause your body to crave more sweet stuff. When you taste sweet, you want more sweet.

7. Plan ahead. When looking at your summer fun, plan ahead for your healthy eating program. Planning ahead includes finding time to shop for healthy foods, finding time to exercise and loading up on the right stuff! 

8. find guidance and get motivation. Can’t seem to do these things on your own and don’t know where to start? Contact us and join our new weight loss program launching within the next month!

Feel great, look good and be healthy!




When we say “Oh man, that dessert is sooo addictive or I HAVE to have my chocolate every night before bed,” we may actually have a neurochemicals or physiological response that could mean serious health implications.

Although sugar isn’t considered a “harmful” substance, I feel that it is on an individual basis to decide what is harmful to our own bodies. Sugar may affect you very differently than it affects me and for many it works as an inflammatory agent that works to cause all sorts of bad bodily reactions. It is even worse for those of us who crave sugar day in and day out and can’t seem to get out of that rut. For years, scientific journals have debated over whether or not sugar can be classified as an addictive substance or if obesity can be classified as a form of food(substance) abuse.

Palatable food can stimulate some of the same regions of the brain as cocaine. Both trigger a flood of dopamine and feelings of well-being but in both cases euphoria is short-lived and then the brain craves more. When these pathways are triggered, the brain takes more of the substance to achieve the same sort of high. When a person continues to pursue this pleasure despite the potential consequences, they become abusers of a substance.

In a study with lab rats at Princeton University, rats preferred drinking sugar-water to that of plain water. Once the rats habituated themselves to drinking the sugar-water, they exhibited the same symptoms of withdrawal once it was taken away and they showed the same chemical dependencies. When the sugar-water was restored, they would binge. Some would argue that rates vary considerably than humans but in this case, the research seems to be dead on. Others would argue that it is not just sugar that causes the addiction but the combination of sugar, fat and salt. And as unpleasant as it may be to give up on our favorite foods, it may be worth considering to save ourselves the consequences later on.

Tops Sources of Added Sugar: Soda, fruit drinks, energy drinks, sports drinks, sugar sweetened coffees/teas, desserts, cookies and/cakes

Ways to Avoid Sugar and the Cravings: Eat high protein snacks, avoid drinking soda (yes, even diet), avoid processed foods, read labels, eat plain yogurt rather than flavored, drink plain coffee or tea, and bake at home! When baking at home you can substitute granulated sugars for fruit (pureed dates or applesauce). Although these are still sugars, they are not processed and come from natural sources. You can also control the amount of sugar you add to foods when you choose to cook and bake at home. Try honey or maple syrup instead of sugar and experience a world of different flavors! When a sugar craving strikes, try eating a fresh fruit rather than chocolate or processed goods. It will provide sweetness without as many calories and such addictive properties.

The way of old-age wisdom is changing when it comes to our beliefs of what sets apart the good fats from the bad fats.

Not long ago, diet trends were scaring us away from eating fat and the general recommendation was to avoid them. Eat low-fat yogurt and low-fat cheese and drink low-fat milk. Eat margarine and not butter. Use this, not that. Because we choose to fixate on what the calories are going to do to our waistline, we often forget about the impact that dietary fats can have on our health and by having a better understanding of fat quality and the different sources of fat, you may just be able to reap the benefits like you never have before.

While all fats have calories, we still follow the trend that unsaturated fatty acids are good, while trans fatty acids are bad. This leaves us with saturated fatty acids and where they stand in recent research. Well, the paradigm is shifting. The 2010 Dietary Guidelines recommended limiting saturated fats up to 10 percent of calories and replacing them with unsaturated fats BUT recent findings in 2013 from the American Heart Association/American College of Cardiology Lifestyle Management released guidelines that further decreased saturated fat calories to a slim 5-6% of daily calorie intake due to their “impact on CVD.” So, what does this mean?

Well, saturated fats are not the only culprit for increased risk of cardiovascular disease. Other risk factors include lifestyle factors such as being overweight or obese, increased waist circumference and other dietary lipids. Also, the current dietary guidelines to limit saturated fat do not account for the food source: plant vs. animal fats. While most of us have followed the guidelines to limit our fat intakes, we have replaced them with refined carbohydrates and sugars. Thus, impacting our waist line and therefore adding to the growing list of risk factors that can later on lead to CVD. See where I am going with this?

Grouping all saturated fats together isn’t a useful practice. What you choose to consume to replace these fats counts a whole lot more.

Other fats that are getting attention in the media today as Omega-3 fatty acids and trans fats. Omega-3’s have been shown to have significant positive cardiovascular effects. They are also anti-inflammatory and promote brain health. The American Psychiatric Association has even made a link between low omega-3 levels and depression. Then there is the trans fats. A stronger consensus from the American Heart Association recommends limiting trans fat from artificial sources to 1 percent because they can lower HDL and increase LDL and the Food and Drug Administration proposed eliminating artificial trans fats from being “generally safe.”

The bottom line is, concentrating on the kind of fats you are eating and how much of them is what matter. Eating certain fats is good for our waistline, our heart, our brain and basically just our overall health. Drink a small amount of real organic milk or eat some avocado and some salmon. These fats are the kinds we should be focusing on. The good natural ones!

Information gathered from Food & Nutrition magazine.

Here are some links below about dietary fats:

Ask Well: Triglycerides and Heart Disease
The Questionable Link Between Saturated Fat and Heart Disease

If you think it isn’t possible to get parasites in the US, think again. Alot of people suffer from on going symptoms because no one suspects that this could be their problem.

There are several symptoms that may lead you to think that you might need a parasite cleanse. Some of these symptoms include loose and foul-smelling stools, diarrhea, mucus in stools, abdominal cramps and gas, loss of appetite, coughing, fever, vomiting, ect.

As long as you are not deathly allergic to walnut, there is no harm in a parasite cleanse. Options include a bentonite clay or a complete herbal cleanse. If you first kill the parasites, you can then move on and discover the foods that are making you sick.

For more information and to inquire about a cleanse contact Donna at Healthy Directions of Poway so you can feel good again.

Information from Elizabeth Yarnell.

When most of us hear “eat foods high in antioxidants,” we think blueberries, kale and all other kinds of fruits and vegetable but what we don’t know, is that our spice drawer may also provide a variety of antioxidant rich flavor that we were unaware of. Turmeric, clove and oregano each have their own powerful punch of antioxidant rich characteristic’s in which a little bit goes a long ways. Just ½ teaspoon of cloves has the same antioxidant power, if not more, than ½ cup of blueberries and that teaspoon of oregano you find yourself adding to sauces and side dishes contains the same antioxidant power as an entire cup of sweet potatoes.

The use of herbs and spices is an easy way to accomplish the goal of getting antioxidants into our diets. Below we examine five herbs and spices that are each an excellent source of antioxidants and we’ll help you figure out how to use them and incorporate them into your healthy eating plan.

  1. Clove- native to Indonesia, cloves are derived from the dried flower buds of the evergreen clove tree. It has a distinctly strong flavor and aroma that lends itself to help create delicious zucchini bread and even aids in the flavoring power of Worcestershire sauce. Dried cloves contain polyphenolic compounds that contribute themselves to having antioxidant powers and have demonstrated an ability to inhibit oxidative processes. So how can you add this into your life? Simple, add it to applesauce, oatmeal, muffins, cookies or pancakes.
  2. Oregano– Coming from the dried leaves of a small perennial flowering shrub, oregano, also known as wild marjoram, is widely used in Mediterranean and Mexican cuisines.  Scientifically, it has shown to be rich in thymol and rosmarinic acid (phytochemicals) along with vitamin E. When compared to other herbs such as thyme, sage, rosemary or basil, oregano fell into first place with the highest total antioxidant capacity.  Other than your typical pizza or spaghetti sauce, it can be used to flavor up sandwiches, casseroles, salad dressings or even scrambled eggs.
  3. Ginger- Historically used to treat everything from the common cold to motion sickness and gastrointestinal ailments, ginger provides several health benefits. It may protect tissues and organs against oxidative damage and prevent cancer development and growth. To add a little spice to your life, try small amounts of ginger in smoothies, tea, cereals or yogurt. It can also add a flavorful kick to sautéed vegetables, salad dressings, sweet potatoes or marinades.
  4. Cinnamon– As one of the first known spices, cinnamon is simple. It comes from the inner bark of various evergreen trees and it stripped and placed in the sun to dry. The antioxidant component of cinnamon is cinnamaldehyde and it is found to have the most potent antioxidant effects of all the spices. As you may know, cinnamon is extremely versatile and widely used. Add it to oatmeal, yogurt, cereal, quinoa, barley salad or add a special kick to your apples and peanut butter or even your toast.
  5. Turmeric– Also often heard of as curcumin, turmeric is characteristic of many Indian dishes, especially curry.  It originates from the root of a plant and is noted for it’s bright yellow color and distinctive flavor. It is often used in prepared mustards, pickles, relish, chutneys and rice. For personal use, it can be added to any vegetable dish, particularly roasted cauliflower, or cous cous salad. Use caution when added because a little bit goes a long ways and it is best if added to dishes while cooking.  Turmeric is known for it’s polyphenol compounds and it’s potential ability to avert chronic diseases such as cancer, heart disease and arthritis. Some research has even shown positive outcomes with Alzheimer’s disease. Curcumin is also been shown to inhibit the activity of the specific gene that leads to the development and the progression of breast cancer.

Hopefully, we have all gathered some useful information from this and will all start to see our spice collection as nature’s medicine.


Curious about our food system and want to learn more? Have you seen food documentary films in the media and wondered what ones should get your time and attention? Well we want to help you and share with you some of our favorites.

Here are some films that will inform you, create awareness, inspire you, educate you and possible even scare you a little.

1. King Corn- Corn being the key ingredient in most processed foods gets 90 minutes of center stage in this film. As the nations “most powerful crop” corn is far from what it used to be. It has been scientifically modified to fit disease and grow “bigger and better” than before. It is used in one state as high fructose corn syrup and in another for feed lot corn.

2. Big River- A follow up movie to King Corn that looks at water contamination as a result of our industrial agriclture chemical use. In King Corn, the makers of the movie grow an acre of corn. In this film, they get a first hand look at what the pesticides and fertilizers do to harm our water supply.

3. Vanishing of the Bees- This is a documentary that focues on the dissapearing of the bees. It takes a closer look at the economic, political and ecological causes of the worldwide vanishing of the bees. The film examines the relationship between man and bee and digs into what ahs caused the Vanishing of the Bees.

4. Food, Inc.- If you are looking for some answers to all those questions you have about our food industry this is the documentary for you. This film seeks to uncover some of the hidden facts about the way in which or fod is produced and how our nations food supply is controlled by a handful of corporations.

5. Forks Over Knives- This film focuses on the benefits of eating a more plant based diet. It focuses on how eating whole plant foods can assist in reversing disease, limit environmental destruction and promote animal welfare.

6. Fat, Sick and Nearly Dead- An austrailian man travels across the US while trying to complete a 60 day green juice fast. At the same time he interviewed Americans about healthy, eating and their weight. If you are looking for fast pace and entertaining, this is the film for you.

7. Our Daily Bread- This film allows you to come up with your own conclusions or rather, it is a silent film. It shows what goes on behind the scenes of food production.

8. Fresh- This film not only points out the problems our food systems faces but lets us know as viewers what we can do about them. It is a more positive and solution based approach to informing the viewer.

9. Sweet Misery: A LEAP based film and documentary on the effects of aspartame and how dangerous it really can be to our health.

10. Lbs.- This film focuses on America’s issue in todays society with compulsive overeating. The main charecters struggle with food addiction

You can find these films on Amazon, Netflix and maybe even at your local library! For more information or questions, just contact us and we’d be happy to help you out!

References: Today’s Dietitian and Weight Matters

Previously I posted a blog about resources that we love for the new year for a new you. Below we’ve added even more of our favorites! Check them out!

Drug and Medication Information:

Consumer Lab:

Rx List:

Meal Supplementation:

Instead of Ensure, Muscle Milk, Boost or slim fast we recommend:


Functional Formularies, Whole Foods Meal Replacement , 937-271-0381


Be Wise Ranch Organic Farm
Phone: (760) 746-6006

Chino Family Farms

6123 Calzada Del Bosque, Rancho Santa Fe, CA 92067

(858) 756-3184 

JR Organics

31030 Rodriguez Road, Escondido


Suzie’s Farm

2570 Sunset Avenue, 92154


Seabreeze Organic Farm

3909 Arroyo Sorrento Road, San Diego, CA 92130


Paradise Valley Ranch


Farmers Markets:

Vista Market

County Court Complex

Saturdays 8 am-1 pm


Tuesdays 2:30-6

Grocery Stores/Markets:

Jimbo’s (4S Ranch, Carlsbad, Caramel Valley, Escondido, Horton Plaza)

Major Markets (Escondido)

Roots (Temecula)

Frazier Farms (Vista)

Barons (Temecula)


Trader Joes



2 Good 2 B Bakery

204 N El Camino Real, Ste H, Encinitas, CA 92024


Gluten Not Included

2250 S Escondido Blvd Ste 110, Escondido, CA

(760) 432-6100

True Food Restaurant

Fashion Valley Mall

7007 Friars Rd Ste 394, San Diego, CA 92108

(619) 810-2929

Lean & Green Café

7825 Fay Ave Ste 180, La Jolla 92037


Healthy Creations

376 N El Camino Real, Encinitas 92024


Lotus Café

The Lumberyard, 765 South Coast Highway 101, Encinitas 92024


Sambuzon Acai Café

2031 San Elijo Ave, Encinitas, 92007


Casa De Luz

2920 University Ave, San Diego


Ki’s Café

2591 S Coast Highway 101, Cardiff By Sea, 92007


Peace Pies

133 Daphne St. Encinitas, 92024, 760-479-0996

4230 Voltaire St, San Diego, 92107, 619-223-2880

It’s a Grind

2744 Carlsbad Village Drive, Carlsbad 92008


Native Foods

127 N El Camino Real, Encinitas, 92024


Local Habit

3827 5th Ave, San Diego, 92103


Other Sources for Organics/Sustainable Products:

Edible San Diego:

Environmental Working Group:

Monterey Bay Aquarium Seafood Watch:

Westin A Price Foundation:

CSPI (center for science in the public Interest):

Label GMO’s:

Organic Consumers Association:

Responsible Technologies (non GMO shopping guide):

Vegetarian Resource Group:

Physicians Committee for Responsible Medicine:

Dr. Mercola:

Organic Raw Milk Products: Organic Pastures, Claravale Dairy. (Supply raw milk prodcuts) Found in Frazier Farms Vista, Sprouts in Carlsbad & Oceanside, Jimbos at 4S Ranch, Henry’s in Escondido.



In the media, grocery stores, magazines and even T.V. shows gluten free has become all the rage. Singers, actresses and even doctors are on board. But why? Because it is healthier? Think again. It is important to know that there is a difference between being gluten free and healthy.

First, we’ll break down the concept that eating gluten free is automatically healthier and explain why this is not the case. Then we’ll explain where this perception came from and lastly we will tell you how to live a gluten free lifestyle in a healthy way, if in fact it’s right for you.

So, one does not classify the other, in other words, eating gluten free does not mean that you are eating a healthier diet. There are ways to be healthier while eating a gluten free diet but this involves eating clean, fresh ingredients, avoiding processed sugars and carbohydrates and watching portion sizes not just eating anything labeled GF off the grocery store shelf.

The perception of eating gluten free to be healthy came up this past year as one of the newest, widely used fad diets. But why? Because some people tried it, said they lost weight and felt good, and then it was recommended to you? I suggest that at this very moment, you decide what made you think about or try a gluten free diet and then read carefully: Only 1% of the population has actually been estimated to have celiac disease and on the other hand only 6% have been estimated to have non celiac gluten intolerance. So how do we spend over 6 billion dollars on gluten free products a year? Eating gluten free is “healthier right?” So with that being said, listen to this: 46% of that 6 billion dollars is being spent on confectionary products and another 20% is being spent on processed snacks. The kicker is that the biggest motivation behind buying gluten free products was said to be that it was healthier. . .how is buying confectionary and processed foods healthier?

The perception of a gluten free diet being a healthier option comes mostly from the same place all the other diets come from: the media. I realize as busy individuals and families we don’t always have the time to research and look into something that sounds too good to be true. And that’s why I am here to help you now. It is important to know the in’s and out’s of a gluten free diet and how it can work for you if it’s right.

Gluten free means eliminating anything containing or made from wheat, barley or rye. For anyone with diagnosed celiac disease, you know this is not always an easy feat. Buying anything processed becomes an issue, eating out is nearly impossible and forget family or social dinners when you aren’t the one cooking! Nearly all processed foods contain one of or a combination of these ingredients. Now, you are probably thinking well if it is processed and labeled gluten free, why can’t I eat it? I’m not saying you can’t eat it, I just want you to think about a few things before you stock your pantry with gluten free items.

Gluten is a protein found in most baked goods and bread products. This protein creates elasticity in yeast dough’s and breads and allows the dough to stretch when gases are released from the yeast, giving it that chewy, moist, airy texture. Without this gluten, the dough does not rise and most products result in a dry, crumbly and dense product. To counteract this gluten free issue another ingredient is added: this being fat. If you read the label on your favorite gluten free product and compare it to that of a non gluten free product you will probably find that calorie wise it is similar and the fat content of the gluten free product is at least slightly higher. So tell me again, why is the gluten free product healthier? I’d like a valid explanation of this.

I can understand your disappointment in reading this but I can tell you from experience, eating gluten free doesn’t have to be full of processed foods to be easy, fast or healthy. The best way for you to be nutritionally balanced while being gluten free is to eat fresh, raw ingredients and grains that you have prepared yourself. There are options such as gluten free oatmeal or quinoa that you can cook up for breakfast with your favorite fruit, some organic plain yogurt and a drizzle of honey or how about a quinoa salad packed with vegetables and your favorite vinaigrette for lunch. Dinner can be as simple as grilled fish, green veggies and a baked sweet potato. All this delicious whole food at a small, satisfying price.

Eating gluten free doesn’t have to be hard or expensive. Just remember that getting tested for gluten sensitivities is the best way to determine if it is necessary for you to avoid it. Also remember that eating gluten free off the shelf is not healthier than eating good whole and organic foods.

For more information about being tested for gluten sensitivity and living a gluten free life, please feel free to contact us at any time. We’d love to hear from you!

Our Favorite Resources for the New Year

For those of you who don’t know how to get started on the right track and would like some easy resources, we have got them here for you. We have included a list of our favorite places for healthy recipes, local personal chefs in the area that will help you meet your specific nutritional needs, options for already made meals that come right to your door and some apps for your phone to help you make nutritional food choices and stay on the right track with your healthy nutrition and exercise plan.
Recipe Resources:
Cooking Light:
Vegetarian Times:
All recipe:
Mark Bittman:
Personal Chefs:Annel & Drew’s Kitchen, Chefs/,, 858-210-5094, 858-775-1316 Nutritious & Delicious, Beckette Williams, MS,,, 858-748-3466

Prepared Meals:

Artisan Bistro, Healthy Eating Made Easy, Mention this code 326951, 888-824-5116

Sandy’s Healthy Gourmet Pantry, 760-749-0352

NutriFit, 1-800-341-4190

Organic Bistro Brands

Vegetarian Resource- Amy’s Organic Brands

Food and Recipe Applications:

Food on the Table: Matches your food preferences to weekly sales from major supermarkets nationwide.

Food Facts: By searching this database this food allergen app delivers nutrition information and allergen alerts.

Seafood Watch: This is a digital guide to sustainable fish and seafood.

Find Me Gluten: Let’s you know about local gluten free businesses in a single directory.

How to Cook Everything Essentials: Includes a variety of recipes, kitchen basics and cooking techniques.

Diet and Exercise Tracking Applications:

My Fitness Pal: Tracks food intake, nutrients and exercise as well as your progress. Provides a support community and alerts.

Daily Burn: Tracks foods eaten, set goals based on age, weight and fitness levels and allows you to build customized workout routines.

Meal Logger: Works right alongside with your RD. Allows them to review and coach you based on your own food journal and tracks your progress.

Lose It!: Allows you to set a weight loss goal and time line and then calculates how many calories you should consume and how much you actually take in.

Slim Down Shopping List: Allows you to search picks from Women’s Health Magazine and see the nutrition information.

Map My Run: logs running and walking with GPS. Let’s you know your time, distance and pace as well as calorie burn.

Intervals: interval timer for interval related workouts