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An Apple a Day Keeps the Dietitian Away

Posted by: Kim Kramer R.D., L.D.N., CDCES - September 29, 2022

As apples are the second most popular fruit consumed (bananas are first as I know you are wondering), this would justify a whole article on apples since the Fall is upon us and apple season is here. Here are some healthy ways to incorporate apples into the day:     Apples for Breakfast If you […]

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Beat the Heat with Low-Calorie Hydration

Posted by: Kim Kramer R.D., L.D.N., CDCES - September 2, 2022

As the summer months and heat continues, it is important to stay properly hydrated. It is best to eat calories and not drink them as food gives a better sense of satiety and fullness rather than beverages.     Water Plain water is going to be the best option for hydration and the most readily […]

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Combating Delayed Onset Muscle Soreness

Posted by: Carlo Varquez, M.S. - August 26, 2022

For those who endure through strenuous exercise, I’m sure you have felt the effects of it the next day. You can’t move, the body is stiff, and your arms are aching… what most of us allude to as muscle soreness. Now, recovery from training is becoming recognized as one of the most important aspects of […]

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Healthy Summer Barbeque

Posted by: Kim Kramer R.D., L.D.N., CDCES - July 21, 2022

When many people think of unhealthy food, they think about a barbecue summer party, but it doesn’t have to be that way at all! Barbecue food can be very healthy as grilling one of the preferred methods of preparing food in a healthy way.     Barbecue Meats: There are so many lean meats that […]

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Getting Started on Weight Training this Summer

Posted by: Carlo Varquez, M.S. - July 5, 2022

Now, summer is a great time to try new things. With that being said, I want to share some tips on how to start lifting weights as a beginner. Honestly, just get it started. Execution is the biggest thing. I feel like many people do research on some sort of lifting strategy but develop cold […]

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Best Summer Cardio Activities

Posted by: Carlo Varquez, M.S. - June 27, 2022

Now that it is officially summertime in Chicago, it is time to be outside! Remember, the best investment that you could ever make is into your own body. In this month’s blog, I want to share the best summer activities for cardio.  It is important to find activities that you like. The activities that you […]

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Color Your Way to a Healthy Day

Posted by: Kim Kramer R.D., L.D.N., CDCES - June 23, 2022

Since last month’s blog was about gardening, it feels like the perfect time to start talking about HOW to incorporate more fruits and veggies into meal a plan since I talked about how to grow them. It would be ideal to get 5-9 servings a day per the American Cancer Society for cancer prevention. Here […]

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Common Muscle Building Mistakes

Posted by: Carlo Varquez, M.S. - May 16, 2022

In this month’s blog, I want to go over the most common muscle building mistakes you might be making and how to fix them. Even if your goal is to lose fat and not building muscles, this is still a blog I recommend for you to still read. The pointers that I will explain are […]

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Fresh From the Garden

Posted by: Kim Kramer R.D., L.D.N., CDCES - May 9, 2022

There is sense of pride that comes with planting vegetables, watching them grow and making recipes those vegetable inside. If you taste a tomato straight from the garden versus a tomato from the grocery store, there is no doubt a difference in taste. Even if you do not have a large area to have a […]

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