“One cannot think well, love well, sleep well, if one has not dined well.” ~Virginia Woolf

Food fuels the body for performance. What you eat is one of the variables that determines the body’s output. Your food choices are the main ingredients in promoting health or illness. Eat foods that stimulate healing, boost the metabolism and energy, and support your desired goals. In this section, we will share recipes, tips, and information to encourage healthy eating. Eat well to live well!

Snack Attack!

Written by Christine Luken on . Posted in Eat

Picture this: You’re out running errands on a Saturday morning. In the midst of your grocery shopping, your stomach growls loud enough for everyone in the produce section to hear it!  You round the corner, and there is the free-sample lady with donuts fresh from the bakery.  She doesn’t have to ask twice if you want one!  You feel a little guilty, but you need something to shut your stomach up, right?  It’s smart for both your wallet and your waistline to have some satisfying and healthy snacks on hand.

Christine’s Awesome Granola Bars

Written by Christine Luken on . Posted in Eat


  • 3 cups quick-cooking oats
  • 2 scoops of vanilla protein powder
  • 1 cup flaked coconut
  • ½  cup dark chocolate chips
  • ¼ cup chopped walnuts
  • 1 (14 ounce) can sweetened condensed milk (or use recipe below for the Lower Sugar Version.)
  • 2 tablespoons butter, melted

Black Bean and Brown Rice Salad


  •  1 10-ounce package frozen brown rice
  • 1 15-ounce can no-salt-added black beans
  • 1 medium avocado
  • 4 medium green onions
  • 1 medium tomato
  • 6 to 7 sprigs of fresh cilantro
  • 2 tablespoons fresh lime juice
  • 2 teaspoons olive oil (extra-virgin preferred)
  • 1/4 to 1/2 teaspoon hot sauce  to taste
  • 1/4 teaspoon salt


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