Fall is here!! Take advantage of apple picking season and pick up some fresh apples for a nutritious and delicious treat! We all know that an apple a day keeps the doctor away! Here are some health benefits of apples!!  

1. High in Fiber: Apples are filled with soluble fiber (a medium apple has ~4-5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, and possibly some types of cancer. 

2. Controls Blood sugar: Due to their fiber content, apples help control insulin levels by releasing sugar slowly into the bloodstream. Controlled insulin is the key to preventing fat storage.  

3. Lower cholesterol: Pectin is a complex carbohydrate and soluble fiber found in apples. Pectin helps reduce cholesterol levels by binding with cholesterol in the gut, preventing its absorption in the blood stream.  


4. Weight loss an apple can have anywhere from 50-100 calories (depending on the size), and has no fat or sodium. The high fiber content in apples will help you stay full by slowing the passage of food from the stomach into the small intestines, increasing the feeling of satiety of fullness from such a small amount of calories. 

5. Nutrient packed- Apples are full of healthy antioxidants, vitamins and minerals. Apples are a great source of Vitamin C, which is a powerful natural antioxidant.  Consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.

6. B vitamins- Apples are a good source of B-complex vitamins such as riboflavin, thiamin, and pyridoxine (vitamin B-6). Together these vitamins help as co-factors for enzymes in metabolism as well as in various synthetic functions inside the body.

7. Heart health- Apple also contains a small amount of minerals like potassium, phosphorus, and calcium. Potassium is an important component of cell and body fluids helps controlling heart rate and blood pressure. 

8. Anti-Carcinogenic Properties- Studies suggest apples might even work to fight cancer. In fact, the average medium sized apple contains more cancer fighting antioxidants than a large dose of vitamin C. In addition, apples contain other cancer fighting agents, including phytochemicals and phytonutrients. Antioxidants fight cancer causing free radicals that damage healthy cells and promote the growth of cancerous cells.

Want an apple power snack recipe!? Let us know in the comments below!

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coac


Can’t get to the gym? Don’t SWEAT, I got you covered.


Sometimes life happens and there’s just no time to get to your favorite spin class or the gym for a workout. Other times, we just can’t motivate ourselves to leave the house. Good news is, I have a 30 minute workout you can do in the comfort of your own home, plus three great tips to keep you motivated.


Clear out that head of yours. Working out isn’t always a task…you can enjoy it! The main reason people don’t make it to the gym is because they just don’t want to go. Change your mindset. Don’t look at it as a daunting task, but instead a fulfilling activity. Stay in the moment, and embrace the SWEAT. Remind yourself how good you will feel when you come out on the other side of the workout.


Don’t be afraid to incorporate weights and plyometric training. The combination of the two can work wonders and create the lean physique we all see in the movies and magazines.  As a Certified Personal Trainer I have learned and witnessed time and time again that pushing your muscles to the max uses more muscle fibers and increase your fat burn potential BUT does not change the size of your muscle. The answer to the question you are asking yourself right now is NO, you not going to get “bulky,”  but YES, you will get stronger and leaner!


At the top of your workout playlist, find 1 or 2 songs that you can play before starting your workout that get your mind right! Maybe you aren’t looking forward to working out, and you need your favorite tune jam to get you going. Just like we warmup, find a  song that will prime your senses for the workout ahead.

Now that you have your three tips to beat the workout blues, below is a quick and easy 30 min workout you can do with little to no space! Try it out and let us know what you think. If not, I’ll see you in the saddle!

Perform this workout 3 Times

1. Inchworm Push-Ups: 10 Reps

2. Alternating Weighted Forward Lunges: 12 Reps (each leg)

3. Mountain Climbers: 20 Reps (each leg)

4. Weighted Sumo Squats: 12 Reps

5. Inverted Shoulder Taps: 20 Reps

6. Burpees: 10 Reps

7. Bicep Curls: 15 Reps

8. Standing Dumbbell Tricep Extension: 15 Reps

9. Dumbbell Russian Twist: 20  Reps (each side)

10. Scissor Crunches: 20 Reps (each side)


Protein bars are a great way to get in a convenient meal or snack, but only if you are choosing the right ones!   Some of the bars on the market today are advertised to be healthy, but at a closer look they are nothing more than fortified candy bars!  Just because a bar says it’s organic or high in protein doesn’t mean it’s healthy.   A lot of bars are hiding tons of added sugar, carbohydrates, and calories—not to mention additives that cause digestive distress. Here are some tips for store bought bars…

  • Look at the ingredients – the best bars have all natural ingredients.  You always want to make sure you can recognize or pronounce the list.  The shorter the list the better!   
  • A healthy bar will be high in protein, fiber, and low in sugar.  
  • Fat should be coming from the healthy monounsaturated fats.  

When in doubt, try making your own!  


(Gluten free)
Here is a tasty protein bar recipe that look and taste just like brownies!  For less than 100 calories and a great source of protein, this is a great snack or nighttime treat without the guilt!!  

I keep the leftovers in the fridge (or freezer) and then heat them up for a soft warm brownie!  


Tip: Try adding a Tbsp of all natural peanut butter on top!  YUM!  

1/2 cup almond flour
2 tbsp coconut flakes unsweetened
1 tbsp ground flax seed
3 scoops chocolate protein powder (~110kcals, 16g protein per scoop)
1 tsp cinnamon
1 tbsp cocoa powder (unsweetened)
1/2 tsp baking powder
2 tbsp almond butter (all natural)
2 tbsp honey
1 large mashed banana (or 2 small)
2 eggs

Preheat oven to 350F. Line an 8x8 square baking pan with parchment paper (or spray with PAM spray). Mix all the dry ingredients in a medium bowl and set aside. In a separate bowl, combine almond butter and honey.  (Try microwaving for 10 seconds to soften them up for mixing).  Add mashed bananas and eggs, mix thoroughly. Add wet ingredients to dry and stir.

Pour batter into prepared pan and bake for 16-18 minutes or until a toothpick inserted in center comes out clean. Cool and slice into 12 bars. 

Nutritional Info per bar (makes 12)
Calories 95.3, Total fat 5g, Carb 6g, Protein 7g,  3g sugar

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach  



The best snacks to control hunger and keep you satisfied should have protein, fiber, and/or a healthy fat.  These nutrients help to keep your blood sugar stable so that you don’t get those sudden hunger cravings and dips in energy.  Here are some quick on the go snacks that will keep you satisfied! 


Trail Mix
Having a good trail mix on hand is an easy way to give yourself a quick boost of protein, fiber, and vitamins. Find a healthy mix at the store, or even better - make your own trail mix at home with your favorite nuts, dried fruit and seeds.  If you are going store bought, avoid the ones loaded with added sugars. My favorite homemade mix: almonds, cashews, dried cranberries, pumpkin seeds, sesame seeds and coconut flakes. 

Whether you buy it already shelled or take a few minutes to prepare it yourself, edamame is a great snack to have on hand. Tasty cold or hot, throw some in a bag to enjoy after your next sweat session. A half-cup of boiled edamame provides eight grams of carbs (plus four of fiber) and eight grams of protein, but is only 90 calories. 

Hard-Boiled Eggs
What's great about taking a hardboiled egg with you is that it comes in its own package — all you have to do is crack and peel! What you're left with is a snack that has six grams of protein and is under 100 calories. 

Nut Butter with Fruit
Portion your own nut butter in a small to-go container or grab a single-serving pack like Justin's Nut Butter and you've got yourself the beginnings of a great on the go snack. Add a piece of fresh fruit for a good balance of protein, fiber, and vitamins.  Other options to pair up with nut butter are rice cakes, celery, or some healthy crackers!  

Beef Jerky
Convenience-store beef jerky might not be your first choice for a healthy snack, but keep in mind that it's low in fat and a great source of protein. If that still doesn't sell you on it, skip the convenience store altogether and grab a pack at your nearest health food store. These healthier varieties are made using organic, grass-fed meat, but without the use of preservatives.


Hummus and Veggies
Hummus and veggies make for a great portable snack- they are easy to pack when you're on the move and extremely satisfying. The hummus provides a good punch of protein and fiber to keep you full for hours.  Try it with baby carrots or sliced cucumbers for a satisfying crunch! 

Protein bar
As long as it’s the right kind, this is a great on the go snack. Make sure it’s high in protein and has some fiber to keep you satisfied, and most importantly stay away from the ones that are high in processed sugar (they are basically candy bars with added protein!)  Always read the ingredient list, and stay away from bars with long ingredient lists made with hydrogenated oils or highly processed sugar such as high fructose corn syrup.  Aim for a bar with clean, simple ingredients!  

Greek Yogurt
Before you head out, throw a six-ounce container of non-fat plain Greek yogurt in your bag (buy one of those cooler bags if you are not going to eat it for a few hours). Greek yogurt contains ~18g of protein per 6oz which will keep you satisfied for hours. For some added fiber try adding fruit or low sugar granola, or throw some nuts in for a healthy fat. 

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach  


It is so important to fuel your body with proper nutrition both pre and post workout, for both energy and recovery!   The best choice is a combination of protein and a complex carbohydrate to provide lasting energy and refuel your muscles.   

Try this nutritious breakfast either before or after your next morning SWEAT session!  



This oatmeal is a perfect combination of complex carbs, protein, and healthy fat.  It is low in sugar since the banana provides a healthy all-natural sweetener! 

-½ cup dry oats
-Add~1/2 to 1 cup unsweetened Almond milk (depending on desired consistency) - mix well

-Optional for increased sweetness and protein- stir in 1/4 scoop of vanilla or banana protein powder
-Add ½ large ripe banana- microwave 2 minutes.  Banana will caramelize and act as a sweetener!   Mix well and let cool!  
-Optional: sprinkle with cinnamon or try a healthy fat topping for loads of flavor!  Ex: 2 Tbsp. of almonds or walnuts, or 1-2 Tbsp. of almond butter or peanut butter!  ENJOY

Here are a few reasons why the carb/protein combo is so important:  

The combination of protein and a complex carb will slow digestion to provide lasting energy and sustained endurance during your workout.

Carbohydrates are your primary energy source - without your morning carbs your body will break down your hard earned muscle for fuel.    

After a workout carbs help facilitate the delivery of protein into your muscles for proper recovery, and replete your energy stores.  

When a carb is eaten alone, a quick rise in blood sugar can occur, which can lead to increased hunger, cravings, and then fatigue.  The combo of protein with a carb helps to stabilize your blood sugar to avoid these symptoms! 

Janaelle Humberd, Registered Dietitian, LDN  
Certified Lifestyle and Weight Management Consultant / Health Coach