Amanda Watson

Holistic Nutrition Consultant, Board Certified in Holistic Nutrition®
AFAA Certified Personal Trainer and Group Fitness Instructor

NUTRITION AND WELLNESS BLOG

Take the guesswork out of your nutrition and wellness…

Serving you the best, most current research and advanced nutritional science. Let’s address diet and lifestyle factors to help you achieve your goals and fit your busy lifestyle.

Healthier Hot Cacao Recipe

Healthier Hot Cacao Recipe

There’s something about curling up under a cozy blanket on a cold winter day with a good cup of hot cocoa. Unfortunately, prepackaged hot cocoa mixes are full of health destroying ingredients like corn syrup, granulated sugar, hydrogenated coconut oil (hydrogenated = trans fat), inflammatory seed oils, emulsifiers, thickeners, anti-caking agents, powdered milk, and “natural flavors” that are anything but. Yuck! Below is my favorite homemade hot cocoa recipe that uses 5 ingredients and takes about 5 minutes to make. It’s rich and creamy, and made with more natural ingredients that offer some health benefits over store bought mixes.

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Avoiding Weight Gain During the Holidays

Avoiding Weight Gain During the Holidays

Gaining weight over the holiday season is a common concern for many adults. With all of the holiday parties and treats, increased alcohol consumption, and decreased physical activity it can be easy to gain unwanted weight between November and January. Studies on Western societies have found that the average weight gain among adults during this timeframe is about 1 pound, but this range varies widely, and overweight and obese adults tend to gain even more (Schoeller, 2014). While 1 pound may not seem like a lot, most people do not lose this weight after the holidays and slowly and steadily, year after year, their weight tends to creep higher and higher.

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How Much Protein Do You Need?

How Much Protein Do You Need?

Protein is one of the three macronutrients (carbohydrate and fat are the other two) necessary for optimal health. Macronutrients are needed in large amounts and provide calories and specific biological building blocks. Protein plays many important roles in our body and is an essential component of all tissues and functions. Protein provides the building materials (amino acids) for growth, repair, and maintenance of: body tissues (muscles, blood, skin, tendons, bones, organs, hormones, enzymes, neurotransmitters), immune system function, metabolic & digestive enzymes, helps maintain volume & composition of body fluids, regulates pH (acidity/alkalinity) of body tissues & fluids, transports nutrients, energy production when blood sugar is low.

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What is the Best Diet?

What is the Best Diet?

Our diet, or the food and drink we consume, is the most powerful determinant of our overall health and wellness. It can be our best ally, or our worst enemy. Unfortunately it can be difficult to know how to build a healthy diet with all the conflicting dietary plans out there. Should you follow a low carbohydrate diet or a low fat diet? What about the Paleolithic diet that many CrossFit athletes swear by? Or the Mediterranean diet full of olive oil, lentils, and red wine? Or should you completely eliminate all animal products and go vegan?!?

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The Meaning Behind Different Labels on Egg

The Meaning Behind Different Labels on Egg

I frequently get asked what type of eggs are the healthiest. If you purchase your eggs from the local grocery store I’m sure you’ve been overwhelmed by the options available: regular, natural, vegetarian fed, certified organic, cage free, free range, omega-3 enriched, pasture raised..… How can there be so many types of eggs, and what do all these labels actually mean? Are the $7/dozen eggs really better than the $4/dozen eggs?!?

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A Nutrition Career Over 20 Years in the Making

A Nutrition Career Over 20 Years in the Making

Blending dance, fitness and nutrition has always been my dream. After graduating high school I  enrolled in college to become a registered dietetic technician (DTR). I loved the material and  the program but did not want to work in a hospital or nursing home and those were the main  career paths with that degree. I had done clinical rotations in both places and did not enjoy it. Feeling discouraged by my job opportunities and career path as a DTR, I switched majors to focus on business. I figured no matter what I did having some business courses under my belt  would be beneficial.

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