Ask Sandra

At One On One, we love being a part of our client’s lives. Congratulations Stephanie and Jarrett!! “My dress fit perfectly.” (Thank you to Lauren Hamm Photography for the amazing photos)  

Failure: Forgive yourself if you’ve fallen off the band wagon. Mistakes are a part of the course. Assess: Where did you go off track with your fitness plans?  Assess what has been working and own up to what’s not working. For example:  If telling yourself that you’re going to exercise after dinner is not working,

As a quick breakfast, satisfying snack, or healthy dessert, a smoothie can be a tasty and portable meal for those busy individuals who are frequently on-the-go. Using a variety of frozen fruits or fresh fruits as they come into season, you can have fun creating a delicious smoothie that packs a big nutritional punch without

In the Crockpot… ½ cup chopped onion 2 cups salsa 4 chicken breasts 1 ½ cups frozen corn 1 can rinsed black beans 1 tsp cumin 1 packet of fajita/taco seasoning or homemade taco seasoning (cumin, chili powder, oregano and garlic salt) Cook on low for 6 hours Shred chicken in crockpot and cook for

You may find it helpful to keep a food journal, even if you aren’t attending nutrition consultations. They can be a real eye-opener in terms of finding out what your eating habits are really like, and can help you pinpoint areas in your diet that you need to work on. An added bonus is that

Over the last 28 years, I’ve watched many fitness trends come and go. Countless fitness gadgets and diet plans have found their way to the obsolete pile. One trend that I would like to see make a hasty path to the trash bin are TV shows with trainers who degrade their clients. Lights, camera, action!

How to make dining out less of a dilemma before you go: Ask yourself: Are you going out “just because” or is this for a special occasion? Be honest with yourself in terms of whether you should be careful about what you eat or whether it’s ok to indulge.   Many restaurants post their menus,

Looking for some healthy meal ideas? We’ve got you covered!  • Turkey roll-up – 3 oz. turkey deli meat, 1 oz light mozzarella cheese, 2 butter lettuce leaves, wrapped in a whole wheat tortilla. • Salsa omelet – Mix 2 eggs, spinach leaves, 1 oz shredded light cheddar, and 2 Tbsp salsa in a microwaveable

Cook Time: 6 hours Yield: 8 servings Ingredients 1 lb ground Turkey, Chicken or pork 3 cloves garlic, minced 1/2 cup finely diced onion 2 celery ribs, diced 2-14 oz. cans Great Northern Beans or white beans, drained 1-28 oz. can diced tomatoes 3/4 tsp dried rosemary 1 tsp dried oregano 1 tsp dried basil

Vitamins Sources Function A Cod liver oil, dairy products, sweet potatoes, carrots, leafy vegetables, and fortified foods such as breakfast cereals. Needed for good eyesight and normal functioning of the immune system. B-1 (Thiamin) Enriched, fortified, or whole-grain products, such as bread, pasta, and cereals. Helps the body process carbohydrates. B-2 (Riboflavin) Organ meats, breads,

A common misconception around weight loss is that the less we eat, the smaller we’ll get. While it’s true that we lose weight when our energy intake is less than our energy expenditure, it’s possible to eat too little. When we eat too little, our body actually slows down our metabolism so that it can