Guys, power up your workout with ice cream


HT Choco PB Shake (1)

Yes, you read that title right! June was Men’s Health Month the official start of summer. As I was pondering these two reasons to celebrate, ice cream came to mind! I know what you’re thinking—ice cream definitely relates to summer, but how in the world does it relate to men’s health? All it takes is healthy ice cream. Yes, there is such a thing! It’s Halo Top ice cream  and oh my goodness—it is delicious!

When the sun is beating down, the idea of seeking out the nearest ice cream stand is tempting—do it but grab a pint instead! An entire Halo Top pint is only between 280-360 calories with 20 grams of protein. This way, you get the chance to indulge without the guilt. And protein is phenomenal for fueling a work out!

I’m not suggesting having an entire pint—have a serving of Halo Top for 5 grams of protein and only 60-90 calories. Halo Top has way less calories and way less sugar than traditional ice cream. It sure beats a nutrition bar, right?!

With 24 flavors to choose from including classics like Vanilla Bean, Chocolate and Strawberry, to exciting indulgences like Birthday Cake, Red Velvet, S’mores and more, you will be sure to find a flavor that fits perfectly to you.

Peanut Butter is one of my favorite flavors. Halo Top has designed a post-workout shake with this flavor just for men in honors of Men’s Health Month. Don’t worry ladies, it won’t do you any harm if you indulge too.

Here’s the recipe:

The Ultimate Chocolate Peanut Butter Protein Shake

Serves: 1

Cook Time: 5 Minutes


1 cup Halo Top Peanut Butter

3/4 cup (6 fluid ounces) skim milk*

1 ounce chocolate peanut butter protein powder

2 tablespoons whipped cream


  1. Set Halo Top on the counter 2 to 3 minutes to soften.
  2. Portion 1 cup of Halo Top in a blender, add milk and protein powder. Blend until smooth, or for about 45 seconds.
  3. Pour shake into a glass, top with 2 tablespoons whipped cream and enjoy!

Check this out—this shake delivers you 29 grams of protein, 6 grams of fiber, and provides you with 10 percent of your daily iron needs and 35 percent of your calcium needs. Cheers to summer! Cheers to the men in our lives! And cheers to Halo Top!

This entry is sponsored by Halo Top.

Celebrate Eat your Vegetables Day Deliciously



Happy Father’s Day to all dads out there! Today is not only Father’s Day, but also, National Eat Your Vegetables Day. Eat Your Vegetables Day is dedicated to encouraging people to eat their veggies, and in spreading awareness of the diversity of veggies and how necessary they are as part of a healthy diet and lifestyle. There’s an easy way to celebrate Father’s Day and Eat Your Vegetables Day simultaneously and yes, it involves the grill! Here are my top five favorite grilled veggies!


Okay so here’s the $50,000 question! Do you grill your corn with or without the husk?! I vote for without the husk! There’s no need to overcomplicate it. Simply shuck your corn. Then, put the cobs directly on the grill grate over high heat turning frequently for 10 minutes or until grill mark are achieved. Pull the corn off the grill and coat with a thin layer of salted butter. Instead of butter, you can get creative with toppings (basil and parmesan or Greek yogurt, dill and crumbled feta)


There is no better way to eat peppers than grilling them! Add tons of sliced grilled peppers to your sausage sandwiches. I also grill pepper halves and stuff them with a rice and bean mixture. Grill small sweet pepper halves and stuff them with your favorite cheese immediately after you pull them off the grill—I particularly love stuffing them with chevre. Typically, I grill pepper strips wrapped in aluminum foil and half peppers directly on the grill.


Slice zucchini strips the long way and soak in a dish of ¼ cup balsamic vinegar, a couple tablespoons of olive oil, and sea salt for a couple of hours and then grill directly on the grate over medium-high heat. This makes an excellent side and is also delicious as a sandwich with crumbled feta on whole-grain bread.


Some people reading this have probably banned potatoes from their diet because it’s not paleo or not keto, but they are fat free and contain more potassium than bananas, not to mention if you keep the skin on, they are an excellent source of fiber! A medium sized potato has 5 grams of fiber. I love taking baby potatoes, halving them and brushing them with olive oil, sea salt and pepper. Then I place them on skewers and grill them over medium-high heat until tender and lightly charred.


I can barely imagine any grilled red meat without grilled mushrooms. I usually use portabella mushrooms. I take about five caps and place them on a platter and brush with olive oil, drizzle balsamic vinegar over them, sprinkle with minced garlic and salt and pepper and let sit for an hour. Then, I grill them gill side up over medium heat until tender. They are great as burger replacements or work well sliced on top of a burger or steak!

There you have it—go crazy with veggies on the grill! You need some way to get your recommended 2-3 cups of veggies a day!


Healthy Choices for Dad on Father’s Day



We all want to make dad a delicious dinner for “his” day and often rich foods come to mind: bacon and eggs for breakfast, spare ribs or his favorite Reuben with homemade fries for dinner. Well, I have some great ideas of ways you can “treat” dad and not worry about giving him a heart attack in the process.

For his breakfast

Swap out the bacon for Canadian ham; it has way less fat than bacon and packs in 11 grams of protein. It’s berry season and few foods are as delicious as berry pancakes. Look for a whole grain pancake mix and sneak in a couple tablespoons of ground flaxseed for extra fiber and healthy omega-3 fats. Use coconut oil on the griddle instead of butter and reap the benefits that the medium-chain fatty acids in coconut oil boast, resulting in a perk to dad’s metabolism.

For his lunch

So maybe dad really wants a Reuben; no problem! You can make him a healthy rendition. The Thousand Island dressing in a Reuben is much of an assault on your health as the corned beef. And don’t think a fat-free Thousand Island dressing is your answer. Do you know how many chemicals are in that? Instead, look for a yogurt-based Thousand Island dressing.  Find a low-sodium turkey and use Alpine Lace Swiss, which is low in fat, for the cheese. And the remaining three ingredients are sauerkraut, mustard and rye bread. Try to find a hearty rye from a bakery for more fiber. And be generous with the sauerkraut; it is fermented and will boost those healthy bacteria in dad’s gut!

For his dinner

Guess what? Dad can still have steak for dinner, just look for a leaner cut! The Mayo Clinic has a great diagram, which shows the leanest cuts of beef, such as sirloin or flank steak. Steam up some asparagus on the side with a sprinkling of sea salt and a teaspoon of lemon juice for a delicious veggie side.

We hope your dad has a happy and healthy father’s day. Keep in mind that most days, a mostly plant-based diet is the best route to optimal health, but on days like Father’s Day, give the man what he wants, with healthy substitutions.


Top-Five Nutrition Tips for Men’s Hearts



As part of Men’s Health Month, I’ll be writing several blogs related to men’s health. Earlier this week, I wrote about prostate health. This entry gets to the heart of the matter when it comes to men’s health; after all, heart-disease is the top killer of men! Men, of all ages, please take your heart health seriously. Here are five easy nutrition tips to apply to protect your precious, beating heart.

Tip #1: Say Goodbye to Fast Food, MOST of the time!

According to a recent Gallop Poll, men ages 18-49 eat fast food at least weekly; try to cut that down guys! Fast food is high in salt and both hydrogenated and saturated fat, all of which are bad news when it comes to heart health. If you must eat out, opt for a sandwich shop where you can get a lean meat such as turkey.

Tip #2: Fill up on Fruits and Veggies

Potassium is super protective for your heart; two cups of fruit and two and a half cup of veggies today will assure you are getting a powerful amount of potassium to keep your heart healthy. The best picks are tomatoes, leafy greens, potatoes, bananas and squash.

Tip #3: Once again, Load up on Omega-3s instead of Fatty Meats

Sorry guys, but you really should exchange your steak for fish!

Fish is the best source of omega-3 fatty acids. The American Heart Association (AHA) states, “Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death.  Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure.” The AHA recommends at least two servings of fish a week. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.

Tip #4: Choose Red Wine over Beer

Red wine contains heart-protecting flavonoids. If you’d like an alcoholic beverage, red wine is the best choice for your heart!

Tip #5: Address Stress  

This isn’t necessarily nutrition advice, but it’s sound life advice. Managing stress is imperative when it comes to heart health. Studies show that chronic stress, especially the kind that creates feelings of fear or anger, is a risk factor for heart disease. Explore stress-reducing techniques such as deep breathing, yoga, relaxation exercises, meditation, and massage.

Guys, a healthy life requires a healthy heart. Apply these tips and eat your way to a healthy heart!

Guys, Please Protect your Prostate!



Because June is Men’s Health Month, I have decided to dedicate some blogs to men’s health concerns. Today’s entry is about nutritional approaches men can take to protect their prostate. The prostate is about the size of a walnut; it is a gland that is part of the male reproductive system. As a man ages, it is very important for him to protect his prostate and be sure that it doesn’t enlarge; if it enlarges, the risk of prostate cancer increases exponentially. The American Cancer Society estimates that there will be over 180,000 cases of prostate cancer diagnosed this year; prostate cancer is the second-leading cause of cancer death in men in the United States.

While it is the season of delicious, yet meat-heavy barbecues, men must make sure to consume some health-boosting (mostly) plant-based foods to protect their prostate. Here are some suggestions guys:

  • Love your Lycopene

Lycopene is a carotenoid found in red fruits and veggies, most notably tomatoes. Studies have found that lycopene can lower your risk of developing prostate cancer. Not a lover of fresh tomatoes? Tomato sauce has just as much lycopene!

  • Get Zany over Zinc

Several studies have found that men with enlarges prostates or prostate cancer have low levels of zinc in their blood; therefore, research indicates that zinc has a protective effect. Men, increase your zinc with these excellent options: sesame seeds, almonds, pumpkin seeds, or adzuki beans.

  • Achieve Victory with Vitamin C from Veggies

Research is finding that vitamin-C has a protective role against an enlarged prostate; interestingly, it is only vitamin-C from veggies (not fruit) that has this protective effect. Reach for bell peppers, which have more vitamin C than any other veggie. If bell peppers aren’t your thing guys, consider broccoli, kale, or Brussels sprouts.

  • OMG is Omega-3 Amazing

Although experts tend to recommend reducing meat consumption for prostate health, fish is the exception to the rule. A recent study showed that omega-3s can prevent prostate cancer tumor growth due to their anti-inflammatory properties. Great fish choices with high omega-3s include: wild-caught salmon, freshwater trout, anchovies, and sardines.

  • Boost your Health with Beta-Sitoserol

 Beta-what? Beta-sitosrol is a plant sterol found in avocados, pumpkin seeds, and pecans; this plant sterol has been found to reduce the risk of an enlarged prostate. What a great excuse for guacamole!

While most men I know don’t deliberately make food choices to protect their prostate, I ask that you do because a healthy prostate is very important, especially as you age and your risk of prostate cancer increases.