Nutrition Advice for Women: 4 Farmers' Market Scams

Posted by Angie Quehl on May 10, 2012 6:00:00 PM

How Could A Farmers' Market be Bad?!

Nothing is better than grabbing a cup of joe and heading down your local farmers' market on a Saturday morning to stock up on the freshest produce and food in town right? Farmers' markets are a hot ticket these days with the number of markets shooting up nearly 20% in the last year alone. When you think Farmers' market what immediately comes to mind is clean, wholesome foods grown right in the garden of someone local. Although this is true in many cases it is not always so. Farmers' markets have become so popular that they're being co-opted by wholesalers, retailers, and farmers who may be local, but aren't necessarily committed to a sustainable food system. If you're looking for markets that sell the kind of 'farm fresh' food that most of us expect, then take this nutrition advice for women (and everyone) so that you can avoid these 4 Farmers' Market Scams.


Myth: All farmers’ markets sell local food.

Fact: There are two types of market models: real farmers’ markets and “farm markets” where buyers resell produce they bought at wholesale markets. The produce is usually not local and often comes from faraway states or other countries. For a while, some grocery stores were even selling their own produce in their parking lots and calling those “farmers’ markets.” To find the real thing, look for “producer-only” markets, meaning that the farmers at the market grew the food they’re selling on their own farms, explains Bill Duesing, president of the Northeast Organic Farming Association. Find out if your favorite market is producer-only by asking the director or market coordinator. And use your own judgment: If your local market is selling watermelons in May, they’re probably not local!

Myth: Local = organic.

Fact: Local farmers that aren’t certified organic are just as able as the big guys to use pesticides linked to ADHD, autism, diabetes, and hormone disruption. So don’t assume that just because a farmer shows up at a small market, his or her produce is pesticide-free. Under the USDA’s National Organic Program, farmers who market their product as “organic” must become certified by a USDA-accredited third party and keep very detailed records regarding pexels-photo-868110their farming practices. There is an exception: If growers earn less than $5,000 a year, they can legally market their produce as organic, provided they keep records to prove they are organic. They just don’t have to go through the certifying process.

There are some farmers who do use legitimate organic growing practices but choose not to enter the certification process, but technically, they’re not allowed (legally) to say their produce is organic. Bottom line: If a farmer is marketing food as organic, ask if he or she is certified by the USDA. If the answer is no, ask how weeds and insects are controlled (more about that coming up).


Myth: Food from the farmers’ market is so clean, you can eat it right there.

Fact: Before you polish off that entire quart of cherry tomatoes on the ride home, think of all the people who may have picked over them before you got there. Dirty hands = dirty produce. And although it may be free of pesticide residues, it could still harbor dirt and other bacteria that aren’t good for you. Get your produce home, then clean it with this cheap and effective produce spray: In a spray bottle, mix 1 tablespoon lemon juice, 2 tablespoons distilled white vinegar, and 1 cup cold tap water. Shake well to mix it up, spray on your produce, and rinse before eating.


Myth: Bugs on your food are bad.


Fact: Bugs in processed foods are bad. On farms, that’s a totally different story. Biodiversity is a major part of organic farming. Farmers who install wildlife corridors and pollinator plantings, including meadows, will attract beneficial insects into the field to prey on
pests that like to eat crops, and that means they can use fewer pesticides, whether organic or synthetic. So if you see a worm in your apple, cut him out and be thankful you’re getting truly organic local food!


 More Farmers' Market Scams...


How about you?

Tell us where you find YOUR fresh, local produce!  

We have readers from all over the country. Share your local Farmers' Market location in our comment section below.









Topics: women's health, nutrition advice for women, Women's Wellness, health tips, healthy eating for women

8 Frightening Fast Food Facts: Nutrition Advice for Women

Posted by Angie Quehl on Apr 17, 2012 3:00:00 PM

In the age of 'pink slime,' there has been a lot of focus on what the heck is actually in our food. It is more and more important that we really dig further into what is being used or not used in and on the foods we consume and feed to our families. While it is no secret that fast food is not the greatest choice in most cases, we wanted to share a little nutrition advice for women and clue you into some things you really should know about certain fast food choices. 

McDonalds Big Mac Value meal resized 600

1.  Think Twice Before You Super Size

You would have to walk for seven hours straight to burn off a Super Sized Coke, fry, and Big Mac.

2.  Chemical Shake

In order to copy the flavor of a strawberry, fast food corporations include 50 distinct chemicals like ethyl acetate, phenythyl alcohol, rose, and solvent. A strawberry shake contains 50 different chemicals altogether.

3.  Cold and Crisp



Propylene Glycerol, used for antifreeze, is also used in some bagged salads as well a the salad in some restaurants to keep the lettuce green, fresh and crispy. The chemical can cause skin and eye irritations.

4.  Salty Sweet

Many fast-food chains dip their fries in sugar to give them their brown hue after frying. Not only are you consuming fat and starch, but you are getting your sugar intake for the day, as well.

5.  Chicken or Beef?

Grilled chicken sandwiches, chicken nuggets, and chicken on salads might contain beef. For example, Chicken McNuggets contain several beef additives disguised generally with secret names like “extract” or “essence."

6.  World Hunger Mickey's Bad Food

McDonald's feeds more than 46 million people a day - more than the entire population of Spain.

7.  Eat Your Veggies

French fries are the most eaten "vegetable" in America. 


8.  Food for Thought

A chocolate shake from White Castle has 1,680 calories.




Even more sound nutrition advice for women is just a phone call away! We are fortunate to have on staff Dr. Lucky Bennett, founder of our nationally recognized program, Nutritional Coaching for Women. If you are living in the Chantilly, Centerville, Herndon, Fairfax area and are looking for weight loss programs or women, weight loss solutions for women, or just a little extra advice on your current diet, Dr. Bennett does private consultations that can help you reach your fitness and weight loss goals. Call us at 703.817.0700 to arrange your consultation.




Source: Eat this, Not That via Women's Health

Topics: nutrition advice for women, health tips, healthy eating for women

Nutrition Advice for Women: New Superfoods You Must Try!

Posted by Angie Quehl on Mar 7, 2012 11:42:00 AM

There are some new kids in town!

Step aside Greek Yogurt...there is a whole new crop of superfoods on the scene. These ten up-and-comers from all over the world pack a super-duper punch of all of the essential nutrients, antioxidants, vitamins, and more! There is no better nutrition advice for women than to incorporate some of these babies into your diet and begin to reap all of the age-defying, energy-boosting, disease-fighting benefits!



It has more protein and less sugar than yogurt, but with the same creamy texture, tangy taste, and probiotics. These healthy bacteria are a known immune enhancer, and may protect against colon cancer, says Tamara Freuman, R.D.

Try it: Instead of yogurt in salad dressings or smoothies. Plain kefir is in the dairy aisle, but Lifeway also makes a dessert-ready frozen variety (


This slightly sweet and crunchy root veggie stars inulin, a belly-flattening fiber that acts as a prebiotic to promote helpful bacteria in the gut. It's also an excellent source of vitamin C, which may boost collagen and fight wrinkles.

Try it: Cooked or raw in slaws, stir-fries, tacos, and salads, or tossed in lime juice and sprinkled with chili powder. Find it at farmers' markets or Mexican groceries.


One tablespoon of these nutty-tasting edible seeds has as much fiber as a bowl of oatmeal, plus bone-building calcium and heart-healthy omega-3s. Chia is also a good source of iron, which many women don't get enough of, notes Freuman.

Try it: On cereal, salads, and soups, or use it to thicken puddings and stir-fries. (The seeds absorb liquid and acquire a gel-like texture.) Available at natural grocery stores.


Three-day-old broccoli plants may contain up to 50 times more of the anticancer agent sulforaphane than mature stalks– but without the pungent taste, says Kate Geagan, R.D., author of Go Green Get Lean.

Try them: On sandwiches, wraps, pizza, baked potatoes, stews, stir-fries, tacos, and just about anything else you can think of. Pick some up at your grocery store or local farmers' market.

Black Garlicgarlic-3164820_640

Fermentation gives this garlic its sweet, clove-and-caramel flavor and concentrates its natural antioxidants to nearly double that of a raw bulb. These compounds help lower cholesterol and can help decrease cancer risk, says Janet Helm, R.D., of And the black stuff comes with no nasty breath!

Try it: In fondue, sauces, pizza, and, believe it or not, cookies, brownies, and cakes. Order some at


A possible anti-breast-cancer crusader, kelp is loaded with vitamin K, calcium, and other essential nutrients. And its natural alginate fiber may help block fat, says nutritionist Christine Avanti.

Try it: In powdered form, mixed into meatballs and soups; use sheets (kombu) as uber-low-cal wrappers. Some specialty stores carry Sea Tangle Kelp Noodles (, which have just six calories per serving!

Nutritional Yeast

nutritional yeast superfood

A single serving of these cheese-like flakes has an incredible nine grams of satiating protein and provides more than your RDA of B vitamins to help boost energy, squash stress, and decrease
your risk for chronic diseases.

Try it: As a dairy-free sub for Parmesan on popcorn, potatoes, pasta, or scrambled eggs. You can find this yeast in specialty markets or health-food stores. 



This sweet, nutty super grain is rich in niacin (for healthy hair and skin) and cancer-fighting lignans. Plus, "the soluble fiber keeps your cholesterol levels healthy, cutting your risk for heart disease," says Geagan.

Try it: In place of pasta, rice, or oatmeal. Or swap Bob's Red Mill Whole Grain Barley Flour ( for up to a third of the flour in baked goods. Both are available at regular grocery stores.


What's Your Favorite Superfood?

If you already incorporate superfoods into your diet why not share them with the class? Leave us your most creative way or recipe to work these nutrition powerhouses into your diet in our comment section below.



Source: Women's Health Magazine, March 2012 (

1 Comment

Topics: nutrition advice for women, Women's Wellness, healthy eating for women

Healthy Recipes for Women: 3 Thanksgiving Classics Lightened Up!

Posted by Angie Quehl on Nov 21, 2011 12:30:00 PM

With Thanksgiving just a few days away, your mouth is probably already starting to water thinking of all of those delicious holiday classics. You are probably also thinking about what your favorite Turkey Day treats will do to your diet or healthy living plan...but fear not! This ultimate eater's holiday does not have to mean sacrificing your healthy diet OR sacrificing the taste bud-tingling pleasure that comes with eating our holiday favorites. We have scoured the net for the best "healthier" options and present to you our top 3 just as delicious, but much more nutritious versions of some of your faves!

Green Bean Casserole

This recipe from SHAPE Magazine  who is famous for sharing the best in healthy eating for women, has all of the creaminess and the crunch of the classic version but with only 90 calories per 3/4 cup serving!

4c  fresh green beans, cut into 1-inch pieces

Cooking spray

2  shallots, slicedhealthy thanksgiving recipe green bean casserole

8oz  baby bella mushrooms (or any mushrooms), sliced

Salt and pepper to taste

2c  plus 2 tablespoons rice milk, divided

2T  cornstarch

10  wonton wrappers

Fill a 2-quart saucepan with water; bring to a boil. Place green beans in water and cook just until soft, about 10 minutes. Drain and set aside. Heat a large saucepan on medium heat and spritz with cooking spray. Sauté shallots until translucent and just starting to brown, about 4 minutes. Add sliced mushrooms, salt, and pepper; cook, stirring occasionally, until mushrooms are soft and slightly browned, about 5 minutes. Use a bit more cooking spray if necessary to prevent the mushrooms from burning or drying out.

Shake rice milk thoroughly to thicken it, and add 2 cups to the pan with the mushrooms; bring to a boil. As the mixture is boiling, combine cornstarch and remaining 2 tablespoons of rice milk in a small bowl. Add cornstarch mixture to rice milk in the pan; bring to a boil again. Whisk frequently until the sauce is thickened, then reduce heat to low and simmer 5 minutes.

Meanwhile, cut wontons into thin strips. Spread evenly on a cookie sheet and bake in a preheated 350°F oven for 5 minutes. Stir, then bake until golden brown (another 2 to 3 minutes), monitoring carefully to prevent burning. Set aside to cool. (Don't turn off oven.) Add green beans to rice milk mixture, stir to coat evenly, and place in a 2-quart casserole dish greased with cooking spray; cover with aluminum foil. Bake for 25 minutes, or until the rice milk mixture is hot and bubbly. Remove from oven; top with the crisp wontons. Serve immediately, family-style.

Stuffing with Celery and Thyme

With a little revision, Women's Health Magazine made this once-a-year favorite a low-calorie food that you can eat year-round at just 93 calories per serving!

4 cups cubed reduced-sodium whole-wheat bread

1 teaspoon olive oil

4 stalks celery, minced

1 cup chopped onions

2 teaspoons poultry seasoning

1/2 teaspoon dried thyme

1/4 teaspoon ground black pepper

1 1/2 cups frozen defatted chicken stock, thawed

Preheat the oven to 350°F. Coat a 12" x 8" baking dish with no-stick spray.  Coat a large baking sheet with no-stick spray. Place the bread on the baking sheet and mist with no-stick spray. Bake for 15 minutes, or until golden brown. Transfer to a large bowl.

Coat a 10" no-stick skillet with no-stick spray and place over medium-high heat until hot. Add the oil, celery, onions, poultry seasoning, thyme, and pepper. Cook, stirring, for 5 minutes, or until the onions are soft but not browned.  Add the stock to the bread cubes in the bowl. Toss to mix. Add the onion mixture and mix well. Transfer to the prepared baking dish. Bake for 30 minutes, or until golden brown.  Makes 8 servings.

Graham Cracker Pumpkin Pie

Swapping a pre-made or homemade dough crust for a graham cracker one can actually be healthier! Sugar substitutes and swapping tofu for milk and eggs help this recipe from Eating Well get even healthier, giving the pie a delicious, super-silky texture that's done in 2/3 the time.

healthy thanksgiving recipe pumpkin pie1 can (16 ounces) pureed pumpkin

1/3 cup maple syrup

1/3 cup Splenda sweetener

1/2 tsp. salt

1 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground cloves

1/2 tsp. ground nutmeg

3 tbs. cornstarch to firm up the pie filling

1 package (10-12 ounces) silken/soft tofu

1 9-inch graham cracker crust pie shell 


Preheat oven to 425° F.

Mix the pumpkin and sugar. Add salt, spices, cornstarch and tofu, mix thoroughly.

Lower heat to 350° F and bake for another 60 minutes. Chill and serve.

Have a great, healthy Thanksgiving recipe? Share it in our comment section below!


Recipes from:

Women's Health Magazine's Healthy Thanksgiving Dishes 

SHAPE Magazine's Top 5 Healthy Thanksgiving Recipes

More recipes and healthy holiday tips, check out the article:

Thanksgiving Day 2011: Top Easy, Healthy Recipes for Your Holiday Menu




Topics: nutrition advice for women, healthy eating for women, healthy recipes

Exercise & Weight Loss for Women Over 35...A Strategy Revealed!

Posted by Angie Quehl on Nov 9, 2011 3:00:00 PM

Things change...

One weekday night you may find yourself sitting on the couch, staring through the television. You look down at the bowl of ice cream in your hand and though just as delicious as it has ever been, you may wonder why in your 20's you could indulge then head straight to bed without a thought but now this bowl will end up on your hips! Why-oh-why is weight loss for women so hard as we age?

It Gets Tough after 35

After the age of 35, your metabolism slows down, meaning you burn fewer calories during everyday activities than you used to.“If you never had problems losing or maintaining your weight in your 20's or even in your early 30's, you may not be ready for what happens next,” Madelyn H. Fernstrom, Ph.D., director of the Weight Management Center at the University of Pittsburgh Medical Center warns in a recent article in Good Housekeeping Magazine. “Your metabolism slows by 5 percent each decade. Compared to age 25, you’ll burn about 100 fewer calories a day at 35 and 200 fewer at 45. Do nothing, and you could gain eight to 12 pounds a year.” 

You may soon start experiencing a hormonal imbalance, too. Some side effects of that include fluid retention, lowered thyroid function, weight gain, and bloating. Your prescription medications may also interfere with your ability to lose weight.weight loss tips for women over 35 (Talk to your doctor about alternatives that don't encourage weight gain.) Despite all this, you can take steps to encourage weight loss for women, including yourself. There is hope for those of us in the Over-35 Club!

  • Put your book down, shut down the computer, and get some sleep! Strive for a minimum of six to eight hours of sleep per day. Weight loss requires getting enough sleep.
  • Choose a diet that encourages weight loss for women. Just because a food says it’s low-calorie doesn’t mean that it’s good for you. Eat food with high nutritional value. The more processed foods with artificial sugars you eat, the more difficult it will be to lose weight as they hinder your body’s capacity to correctly process sugars. Healthy eating habits are essential in winning the battle of the "bulge" as we age.
  • Weight loss for women means making use of downtime between activities and work to exercise. Do squats while you fold towels, or do some push-ups while you wait for the water to boil. Schedule time to get exercise at least three times a week. Write it in your calendar, or put it into your iPhone. Make it fun by exercising with a friend regularly. You might also download an audiobook to your iPod and listen to a chapter while exercising.
  • Add strength training to help boost your metabolism since your metabolism rate increases as you gain more muscle mass. Muscle mass also decreases as we age. Weight loss requires a commitment to a regular exercise schedule.
  • Weight loss for women necessitates eating less than you burn. First, determine your basal metabolic rate (BMR) using an online calculator to tell you how many calories your body burns through normal metabolic activity in a day (which can account for 60 to 70% of how many calories you burn daily). Then, determine how many calories you need to take in to maintain your current level of activity. You can also ask at the gym to have your body fat measurement taken and BMR calculated for you.
exercise and weight loss tips for women over 35
  • Decrease your caloric intake by 500 calories per week to lose one pound per week, and by 1,000 calories to lose two pounds per week. Decreasing your caloric intake is vital losing the weight you want to see gone. Crash dieting won't work. In fact, taking in too few calories will slow your metabolism even further. Slow and steady wins the race. “If you stay within the 1,200- to 1,500-calorie range, you can still slim down — and you’ll lower your metabolic rate only by about 5 percent,” explains David C. Nieman, Dr.P.H., director of the Human Performance Laboratory at Appalachian State University in Boone, NC. “What’s more, about 90 percent of the weight you lose will be fat.”
  • Water and weight loss for women go hand in hand. Compete with yourself every day to see how many ounces you can drink. Unsure of what amount is the right amount? Calculate how much water you need here.

Weight loss for women over 35 isn't impossible, but it does require you to recognize the changes in your body and adjust your diet and exercise habits accordingly. Strategize and stay fit, trim, and healthy for a lifetime!


We'd love to help...schedule a FREE CONSULTATION with one of our wellness professionals today!


Read more: 

Women, Weight, and Hormones: A Weight Loss Plan for Women over 35



Topics: nutrition advice for women, exercise programs for women, weight loss for women

5 SHOCKING "Health Food" Phonies...more Nutrition Advice for Women

Posted by Angie Quehl on Oct 17, 2011 12:37:00 PM

If your weight-loss regimen consists of giving up the foods you love in favor of a diet of strictly flaxseeds and rice cakes, it's time to reconsider your strategy. There are lots foods out there masquerading as being "healthy" when in reality although they may be better than some other choices, their true nutritional value may not be quite as it seems.

Seemingly nutritious packaged and prepared foods often abound with added sugars, preservatives, and dangerous, belt-breaking fats. To help you sort out some of the biggest culprits we have have identified the most punishing health ruses and replaced them with delicious alternatives that will keep you satisfied and give you all the purported nutritional benefits that many of our most beloved foods sadly do not. 

1. Turkey Burger

850 calories 
50 g fat 

Eat this instead!11741229116_999770c8c9_b
7-oz sirloin steak
350 calories 
20 g fat 

People hear turkey and automatically think lean and healthy, but depending on the type of ground turkey and toppings used, one of these poultry patties can be every bit as fatty and caloric as a beef burger. Sirloin, on the other hand, is one of the leanest cuts of meat available, which makes for an incredibly satisfying, protein-enriched meal that will keep you feeling fuller, longer.

Who wouldn't want to make this swap?   


2. Bran Muffin

420 calories 
20 g fat

Eat this instead!

Ham, egg, and cheese on an English muffin
300 calories 
12 g fat 

Bran muffins are comprised of two things your body doesn't want in the morning: sugar and refined flour. Both will work to spike your blood sugar, which signals your body to start storing fat and sets you up for a mid-morning crash. And with only trace amounts of fiber, there's nothing healthy about this misunderstood muffin. The breakfast sandwich, on the other hand, is a surprisingly great way to start your day. Besides having fewer calories, fat, and carbs, it also offers about 20 grams of protein, which we really need in the morning to jumpstart our metabolism.    

3. Yogurt with Fruit on the Bottom

Fruit on Bottom Yogurt190 calories 
30 g sugars 

Eat this instead!
Plain yogurt with fresh fruit mixed in
110 calories 
15 g sugars 

You wouldn't start your morning with a can of Coke, would you? Then you should pass on these troublesome yogurt cups since they contain as much sugar as a soft drink. Almost all of what comes directly from the "fruit" is high-fructose corn syrup. Yogurt and fruit can be a great way to start your day, but do it yourself by mixing a cup of nonfat plain yogurt with a half cup of mixed berries.    

4. Margarine

100 calories 
11 g fat

2.5 g saturated

Eat this instead!

Whipped Butter (1 tbsp)
50 calories 
6 g fat 

1.5 g saturated

In their haste to remove saturated fat from butter, margarine makers created a monster—a soft, spreadable sludge loaded with trans-fats, a dangerous lipid with more concerning links to heart disease than saturated fat. Stick with the real stuff, but pick up whipped butter from brands like Land O' Lakes instead; by whipping air into the butter, manufacturers decrease the caloric density of a tablespoon of butter, plus it makes for easier spreading.  


5. Dried Fruit             

175 calories dried-fruits-347445 g sugars

Eat this instead!
Fresh fruit like an apple or a peach
70 calories 
15 g sugars 

Okay, so dried fruit won't totally derail a day of good eating but it's far from being a harmless snack. First, because the dehydrating process sucks most of the volume from the fruit, you can eat cups of the stuff, and 600 calories later, still not feel any fuller. More troubling, though, is the fact that companies almost invariably add a ton of sugar to the fruit, making Craisins closer to candy than Mother Nature's original intention. In this case, the choice is clear: Stick to the real stuff.

Our best the labels and not just all of the numbers. "The quality of our food is profoundly important," says Rita of  Take the time to check out what might be lurking in that so-called "health food". In addition to the calories, sugar, fat, and sodium there can be all sorts of other things that are added to make some of these foods taste better but might even be harmful to you. Like everything else under the sun, there's even "an app for that"! Fooducate’s free iPhone app scans UPC codes to assess products with an algorithm that favors real ingredients, actual (vs. fortified) nutrients, and minimal processing.

Need Help?

At The Women's Club, we have all sorts of experts that would love to help you with your weight loss and nutrition questions. Shoot us an email to, leave us your question in the comment section, or to submit your question anonymously click 'Ask Us' below.

Click me 


List compiled from an article on Eat This, Not

Topics: nutrition advice for women, weight loss for women, nutrition, nutritional coaching for women

Skin Care for Women: The 8 Best Foods for Your Skin

Posted by Angie Quehl on Sep 6, 2011 10:39:00 AM

From Your Mouth...

... to your skin?

A healthy and balanced diet can shield your insides from all sorts of conditions and maladies, but did you know that it can also help to protect your outside?! The right vegetables, nuts, seeds, oils, fish, teas, and chocolates can shield your skin from the ravages of the environment, time, and even cancer. In this month's edition of Skin Care for Women (with a little help from our friends at Women's Health Magazine), we have found at least one food to address every issue from wrinkles, to acne, to dryness and more.  

1.  Flaxseeds

Skin boost: Wrinkle Fighterflaxseeds skin care for women food

These little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines. The British Journal of Nutrition reported that participants in one study who downed about half a teaspoon of o-3s in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin. Beyond flax, salmon is an omega king.

2.  Spinach

Skin boost: Cancer Defender

In a study published in the International Journal of Cancer, people who ate the most leafy greens had half as many skin tumors over 11 years as those who ate the least. The folate in these veggies, which helps maintain and repair DNA, may reduce the likelihood of cancer-cell growth.

3.  Safflower Oil

Skin boost: Natural Moisturizer

The omega-6 fatty acids found in safflower oil can be the ultimate moisturizer for people who suffer beverage-3303833_640-472974-editedfrom dry, flaky, or itchy skin. They keep cell walls supple, allowing water to better penetrate the epidermis. Scientists have found that this oil may even help people who suffer from severe conditions such as eczema.

4.  Canned Tuna

Skin boost: Skin Tightener

Your favorite deli sandwich has a little secret: Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells).

5.  Carrots

Skin boost: Blemish Blaster

Think of carrots as orange wonder wands - good for the eyeballs, and good for clearing up breakouts. No magic here, though, just plenty of Vitamin A, which prevents the overproduction of cells in the skin's outer layer. That means fewer dead cells to combine with sebum and clog pores. Plus, vitamin A reduces the development of skin cancer cells.

6.  Dark Chocolate

Skin boost: Sun Blocker


Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and provide sun protection. In a study from the Journal of Nutrition,  women who drank cocoa fortified with a chocolate bar's worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly few flavonols.


7.  Green Tea

Skin boost: Cancer Defender

Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin.                              (The tea's antioxidants degrade as it cools, so drink it while it's hot).

8.  Cooked Tomatoes

tomatoes-320860_640-665237-editedSkin boost: Sun Blocker

Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-aging free radicals caused by ultraviolet rays. Cooking tomatoes helps concentrate its lycopene levels, so tomato sauce, tomato paste, and even ketchup pack on the protection. So does a hunk of lycopene-rich watermelon.


So there you have it folks...what you put in your body is equally as important as all of the creams, lotions, and potions that you can put on your body when it comes down to having healthy, glowing skin. This by no means suggests that those things aren't helpful too (especially sunscreen), but by adding some very basic foods to your diet, you can help to achieve and retain that youthful glow...from the inside out!

More Foods You Should Put On Your Plate for Sexy, Smooth, and Youthful Skin

*Portions of this article originally appeared in an article on Women's Health

Comments, Comments, We LOVE Comments!

Do you have a creative way to incorporate these skincare superfoods into your diet or perhaps a skincare woe that you would like some help addressing? Leave us a note in the comment section below. We would love to hear from you!

1 Comment

Topics: nutrition advice for women, Women's Wellness, health tips, skin care for women

8 Perfect Fitness Foods...More Nutrition Advice for Women

Posted by Angie Quehl on Jun 30, 2011 12:16:00 PM

Hard to believe it but yet another holiday weekend is upon us! Seems like it was just yesterday when we were talking about Memorial Day BBQ and now BAM, here we are facing another string of days that could spell devastation to all of our hard work! 

Don't let all of those hours you have spent toiling away in the gym go to waste! By now you know that making some healthier choices at the BBQ, picnic or party can make a difference, but we would like to add some suggestions (some that you can incorporate into this weekend) into your daily routines to ENHANCE your results. Chow down on these 8 power foods and you'll see better results in no time.

1.  Pineapple and Papaya    


Good for: Muscle recovery                                        

Both of these tropical fruits are loaded with bromelain and papain, enzymes that not only help break down proteins for digestion but also have anti-inflammatory properties to speed up your post-workout recovery.

Holiday Hint: Not only does it make a pretty fruit plate, throw these two into a  salsa which is yummy over grilled fish or chicken, or in a tasty alternative to traditional coleslaw that your guest will rave about!


2. Salmon

Good for: Cardiovascular fitness

Australian researchers found that cyclists who took fish oil for 8 weeks had lower heart rates and consumed less oxygen during intense bicycling than a control group did. The fatty acids in fish oil need to become incorporated into muscle and heart cells to have an effect, and that takes weeks of consumption-so either take fish oil pills each day or try to eat fish rich in fatty acids multiple times a week to see similar results.

Holiday Hint: Salmon is fab on the grill! Skewer it up with veggies on kabobs or grill it all by itself. Grilled Salmon Recipe


3. PB&J or Pasta With Meat Sauce

Good for: Muscle building and repair

The perfect post-weight training repast has about 400 calories, with 20 to 30 grams of protein (to build new muscle) and 50 to 65 grams of carbohydrates (to repair old muscle). Peanut butter and jelly sandwiches or a small bowl of pasta with meat sauce fit that formula.

4. Pork Tenderloin

healthy grilling tipsGood for: Waist-trimming

Lean meats are a great low-calorie source of protein, and scientists at McMaster University in Hamilton, Ontario, found that eating more protein may reduce the fat around your midsection. People who ate 20 more grams of protein every day than the group average had 6 percent lower waist-to-hip ratios.

Holiday Hint: Low in fat, tenderloins may tend to dry out when grilled. Here are some tips to make juicy, tender, flavorful pork tenderloin every time!


5. 8 Ounces of Chocolate Milk

Good for: Hydration

The best sports drink may come from a cow. British researchers found that milk does a better job than water or sports drinks at rehydrating the body after exercise. Why? To begin with, milk has more electrolytes and potassium. The addition of chocolate gives milk the perfect balance of carbs, protein, and fat for speedy muscle recovery.

6. Coffee

Good for: Pain relief

University of Georgia scientists revealed that taking a caffeine supplement (equal to two cups of coffee) after exercise reduces muscle soreness more than pain relievers can. Caffeine blocks a chemical that activates pain receptors.

7. Green Tea

Good for: Muscle recovery

Brazilian scientists found that participants who consumed three cups of green tea every day for a week had fewer markers of the cell damage caused by resistance to exercise. So drinking a few cups every day may help your muscles recover faster after an intense workout.

iced green tea


Holiday Hint: Throw some fresh-brewed green tea over ice for a refreshing beverage for your BBQ or anytime!


8. Cold Water

Good for: Endurance

Drinking cold water before and during exercise can help improve your endurance. In a British study, cyclists who drank about 30 ounces of a chilled drink in the half-hour before riding in a hot, humid environment-and smaller amounts as they rode-were able to bike 23 percent longer than riders who downed lukewarm liquids. Drinking cold water may be the most direct way to reduce core body temperature, so it takes you longer to heat up and slow down.


At the Women's Club, we always want to bring you not only news and advice that we think you can use, but also topics that you want to read. Let us know what other topics that we can bring you in the future by leaving us a comment!

*Portions reprinted from Eat This, Not That.



Topics: nutrition advice for women, Women's Wellness, fitness tips, weight loss for women, fat burning, the women's club

Healthy Fitness Boundaries: The Ultimate Women's Wellness How-To

Posted by Angie Quehl on Jun 20, 2011 11:11:00 AM

Most of us are under the misconception that fit people work hard and spend most of their lives deprived in order to achieve their amazing bodies. Nothing could be farther from the truth. I'll let you in on a little secret ... it's not hard to get and stay fit. It's not about hard work and deprivation. It's all about boundaries.  Let me explain...

just say no to bad fitness and eating habits

When you were a child your parents set boundaries around you. They were the authority on what was or wasn't acceptable behavior. You had to complete your chores before dinner. You had to finish your homework before going out to play. You had to eat all your vegetables before dessert. If you failed to comply with these boundaries, then you knew that there would be consequences.

As an adult, you, and only you, are the authority on what is or isn't acceptable behavior. You are in the position to set boundaries around yourself. These boundaries serve as a framework of order around you - a rock of support in an otherwise chaotic world. With self-imposed boundaries, you can assure your success in anything ... specifically with weight loss and maintaining a healthy lifestyle.

Creating Your Fitness Boundaries

It's time to introduce boundaries back into your life. These boundaries are the key to unleashing your ideal fit and healthy body.

Fitness Boundary One: What You Eat
If you were to be perfectly honest with me, you could list off the foods that are unhealthy and fattening. So why are you still eating them? You know that refined, fried, processed, and sugary foods are not good for you. Place boundaries around what you will allow yourself to eat. Acceptable food items include whole foods, vegetables, fruits, whole grains, and lean meats.

Fitness Boundary Two: How You Exercise
I know that you're not an Olympic athlete, but that doesn't mean that you can simply pass on exercise. By now you are well aware of the host of benefits that exercise provides. With regular exercise, you'll look great, feel amazing, and have more energy than ever. Place boundaries around how often you must exercise. Choose exercise that is challenging and fun - don't be afraid to try new activities that improve your strength and endurance.

Fitness Boundary Three: When You Indulge
Let's face it, we live in a world where indulging has become the norm, rather than the exception. When you live life without fitness boundaries, every day is an opportunity to indulge. These indulgences all add up quickly, causing your clothes to become tight and your energy levels to drop. Place boundaries around when you can indulge. You'll find that by limiting your indulgences you'll end up enjoying them even more.

setting healthy fitness boundaries for women

Putting It All In Action

Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:

What 3 food items can I eliminate from my daily diet?
These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy, or desserts.

When can I schedule exercise into my week?
Pick 3-5 days, and select a specific time frame. Example: I'm going to exercise on Monday, Wednesday, and Fridays from 5 am-6 am.

When will I allow myself to indulge?
Don't go overboard here, especially if you need to lose weight. Enjoy a treat a couple of times each month, and do so guilt-free knowing that you've maintained healthy food boundaries the rest of the time.

Remember that self-imposed boundaries are self-empowering. Fitness boundaries put your fitness results on autopilot. If you know what constitutes an acceptable meal, then choosing what to eat just got a whole lot easier. If you're committed to exercising 3 times a week, soon it becomes second nature.


Need help defining and setting your fitness boundaries?

Our fitness and weight loss experts here at The Women's Club are more than happy to help you define and streamline your needs.

Call us at 703-817-0700

Email us at

Or click here to request a free consultation.




Article orginally appeared in the June newsletter.


Topics: women's health, nutrition advice for women, health tips, fitness tips, fitness for women, exercise programs for women, weight loss for women

Nutrition Advice for Women: 3 Bathing Suit-Friendly Burgers

Posted by Angie Quehl on May 25, 2011 11:42:00 AM

Fire Up the Grill!

Memorial Day symbolizes the unofficial start to summer as well as the start of the barbecue season. Along with the weekend's festivities comes all of the food which can often (although tasty) mean a ton of fat and calories added to your diet. News flash...great grilling does not have to turn into extra pounds on to a frame you have been working so hard to get summer-ready. To help you not sabotage your efforts we offer you some great alternatives to an American BBQ standard, the burger. Delicious AND nutritious these babies will not only make your barbecue a hit and satisfy your guests but will also help you strut that bathing suit body all season long!

Turkey Gorgonzola Burgers                 nutrition tips for women turkey burger

 1 lb lean ground turkey
3 oz Gorgonzola cheese, chopped
1/2 cup sun-dried tomatoes, drained and chopped
2 cloves garlic, minced
2 tsp cumin powder
2 tsp vegetable oil
6 100% whole-grain buns
6 Tbsp barbecue sauce
Shredded cabbage (optional)

1. Preheat grill to medium. Combine first five ingredients and salt and pepper to taste in a bowl. Lightly mix together and form into 6 patties. Brush them with oil.

2. Grill burgers for 4 to 5 minutes per side or until internal temp is 165°F. Toast buns for 2 minutes. Serve burgers on buns; garnish with barbecue sauce and cabbage, if desired.

Makes 6 servings . Per serving: 293 cal, 11 g fat (4 g sat), 27 g carbs, 4 g fiber, 545 mg sodium, 26 g protein


Garden Chicken Burger with Strawberry SauceNutrition Tips for women chicken burger

3 tsp vegetable oil
1/2 medium onion, finely chopped
2 Tbsp brown sugar
2 cups strawberries, sliced
1/2 Tbsp balsamic vinegar
1/4 tsp freshly ground black pepper
1 Tbsp fresh mint, chopped
1 medium carrot, peeled
1 medium zucchini, peeled
1 lb lean ground chicken breast
1/2 cup bread crumbs
2 tsp Worcestershire sauce
1 egg, lightly beaten
1/3 cup parsley, chopped
6 flatbreads or naan
1 cup arugula or baby spinach

1. Warm 1 teaspoon vegetable oil in a skillet over medium heat. Add onion and saute until soft, about 4 minutes. Add brown sugar and continue cooking for 2 minutes. Add strawberries, balsamic vinegar, and black pepper; cook for 1 minute. Stir in mint and remove from heat.

2. Preheat grill to medium. Using a box grater or mandoline, shred carrot and zucchini, then chop into small pieces. In a large bowl, lightly mix shredded vegetables, ground chicken, bread crumbs, Worcestershire sauce, egg, parsley, and salt and pepper to taste. Form into 6 patties and brush with remaining vegetable oil.

3. Place burgers on grill and cook for 4 to 5 minutes per side or until internal temperature reaches 165°F. Meanwhile, toast bread for 1 to 2 minutes per side.

4. Line flatbreads with arugula, add burgers, and top with strawberry sauce, then fold bread over burgers.

Makes 6 servings. Per serving: 387 cal, 8 g fat (2 g sat), 54 g carbs, 7 g fiber, 497 mg sodium, 27 g protein


Stuffed Portobello Burgers with Caramelized Onions

1 Tbsp butter                                             nutrition tips for women portobella burger
2 Spanish onions, thinly sliced
1 Tbsp brown sugar
1 tsp balsamic vinegar
8 portobello mushrooms
1 Tbsp vegetable oil
1/2 eggplant, sliced into thin rounds
3 oz roasted red peppers
4 oz sliced low-fat mozzarella
1 loaf focaccia bread

1. Melt butter in a large saucepan over medium heat. Add onion and cook until translucent, about 4 to 5 minutes. Mix in brown sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally.

2. Meanwhile, preheat grill to medium. Remove stems from mushrooms, brush with oil, and season with salt and pepper to taste.

3. Place eggplant slices on grill, cook for 2 minutes per side, then set them aside. Add mushrooms to grill, stem sides down, and cook for 6 to 7 minutes. Flip mushrooms and cook for another 4 minutes.

4. Top 4 mushrooms with red peppers and mozzarella, then cover each with a remaining mushroom, stem side down. (Stem sides should be facing each other.) Cook for 2 minutes or until cheese has melted; set aside.

5. Meanwhile, slice focaccia bread in half lengthwise down the side, then slice each half into 4 squares. Toast squares on grill, 2 minutes per side.

6. Place each stuffed mushroom on a focaccia square; top with onions, eggplant, and focaccia square.

Makes 4 servings. Per serving: 536 cal, 14 g fat (5 g sat), 81 g carbs, 7 g fiber, 909 mg sodium, 26 g protein


Get even more bikini-friendly burger recipes and other great healthy ideas perfect for any BBQ!


Add your favorite healthy bbq recipe to this edition of nutrition advice for women. Our Comment Section below is the perfect place to swap and share.  



* Some content originally appeared in an article written by Matthew G. Kadey, M.S., R.D for  Women's Health Magazine 


Topics: women's health, nutrition advice for women, weight loss for women, nutrition, the women's club, nutritional coaching for women

"I want personalized attention from a team of experienced professionals
who absolutely LOVE their job."

Mary Kate, VA

Want 3 FREE Sessions? Get Started Today!

Request Free Consultation