703-312-1352 Luci@LuciFit.com

Meat: Are You Choosing the Right Source?

Meat labels at the stores can be confusing, but I have some information that'll help you pick the right cut of beef. Have you seen the labels on packaging that rank beef as prime, choice, or select?                                                                      ...

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Lean, Summer Protein Wraps

Lean, Summer Protein Wraps This fall I posted an Asian chicken lettuce wrap recipe that I was eating quite regularly. The speed at which they can be made, plus the taste, made this recipe one of my faves for lunch. My husband loves them too. And they're a great, easy...

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My Simplest, Healthiest Mac and Cheese

This mac and cheese has four ingredients or less, depending on how you want to make it. When the individual ingredients are fresh and well selected, the entire dish will be flavorful. As you move into clean, healthy eating you start to take notice of the subtle...

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Lentils, Rice, and Bison Bowl

I love making soups in the winter. They warm up the house when you make them! Another big bonus is they last several meals and eliminate cooking for several nights at the least. Dry lentils last a long time. It was about 7:30 on Monday night and pouring down rain when...

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Best Diets?

For its 7th year in a row, US News & World report evaluated thirty-eight of the most-popular diets and revealed what they consider the best of the bunch.1 The periodical aligned with a team of experts including nutritionists, specialists in diabetes, heart health,...

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Super Simple Holiday Side Dish: Cauliflower Mash

This is the simplest cauliflower mash I’ve come up with. There are only two basic ingredients! It’s perfect for the holidays, or any any cold day when you’re craving comfort food. By the way, over the holidays while you’re traveling, don’t...

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Asian Style Chicken Lettuce Wraps

These chicken lettuce wraps are so easy and fast! They're low in calories yet high in taste and nutrition. They're a fun option for dinner when you don't want to cook much. They're also an excellent option for lunch as leftovers if you made chicken the night before....

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To Eat Healthy, Planning Is Key | LuciFit Coaching

Above is my counter top after the farmers' market. When I get home, I wash and prepare the food immediately. (And, yes, I eat some of it while working!)   I encourage clients to plan and shop for three to four dinners at the beginning of the week. It can feel a...

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Fresh Figs and Goat Cheese: A Decadent, Healthy Dessert

Fresh figs and goat's cheese taste like decadence. They're a perfect ending to any dinner in the summer, when fresh figs are in season. Along with a very reasonable calorie count this dessert has some natural, healthy benefits: 1) it’s sweet with no added sugar, 2)...

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Do Calories Count?

(Watch the video or read below.) Some say counting calories doesn’t matter, but it can make the difference between success or failure in weight loss and weight maintenance. If you’re eating clean foods and exercising and...

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My Favorite Lentil Soup Recipe

Some popular fad diets say that lentils and other legumes shouldn't be eaten. I completely disagree. Lentils are largely made up of carbohydrates, and carbohydrates have gotten a bad rap these days. That's because many diet authors and others fail to differentiate...

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Kale Chips on the Stove Top

  This is a simple and delicious way to prep kale. It was shared with me by a lovely client - dancer, Zumba instructor, vegetarian. In my last post about kale I showed you how to choose a good bunch of healthy curly kale, prep it for use in salads, and have on...

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Make Your own Cranberry Sauce with Less Sugar

Cranberry sauce is one of my favorite things on the holiday table. I really like the sweet and sour flavor with poultry.  And the red makes the whole dish look festive! Total confession - the cranberry sauce in the can used to be my absolute favorite. It's like eating...

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The Simplest Summer Salad

  Tomatoes and cucumbers can be found pretty much year-round.  They also happen to be quite resilient and last quite long in the fridge. One night they were the only two vegetables I had to work with, so I cut them up and put them together.   Voila! A...

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What’s for Breakfast?

I was a cereal lover. I ate cereal for breakfast every morning because it was the fastest and “healthiest” food I thought I could eat…

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Eating Healthy While on Vacation- Five Uncommon Tips

Healthy food selection takes every vacation to another level of rejuvenation and replenishment. The best part is when you eat good, healthy food, you feel better than ever. If you don't believe me, give these tips a try on your next trip and see for yourself. Clients...

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Healthy Fast Food – Kale

  If you want kale that tastes good you've got to know how to buy it. The more fresh your vegetables are the better they're going to taste, and the same goes for Kale! Curly kale needs to have soft leaves. The stem needs to be turgid...

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Super Simple Comfort Food: Chicken Soup

  Once you've tried this recipe, you won’t believe how easy chicken soup is to make. Both of my Slovak grandmothers made a variation of this soup recipe. When I was old about 14, they taught me how to make it myself. It was so easy and inexpensive, it became one of my...

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Fast Lunch: Tortilla Scramble

  My clients always ask for lunch ideas. It can be one of the most difficult meals to eat healthy, especially when busy.   I'm posting healthy, fast lunch ideas over here when I get the chance. Come on over and check in for more. I send every new blog post...

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Which is Worse: Fat or Carbohydrate?

  A few weeks ago news was leaked that the Dietary Guidelines committee suggested we drop dietary limits on cholesterol. That announcement  re-fueled the fire under a completely different debate over fat and carbohydrate that started last year.  The debate over...

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Fast Lunch: Sweet Potato & Arugula

  One question clients always ask is what to eat for lunch. For some, it's one of the most difficult meals to eat healthy, especially when busy.   So I'll be posting healthy, fast lunch ideas over here when I get the chance. Come on over and check in for...

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Simple, Healthy, Delicious – Sweet Potatoes

I remember the sweet potatoes of my youth. Usually made around the holidays, they were baked and smothered with brown sugar and butter. So sweet! In fact, they may as well have been dessert! Now, that was a vegetable I was willing to eat more than my share of! Times...

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Fast and Delicious Holiday Turkey Recipe

    Not to brag, but I make an amazing turkey. It's always moist and delicious. I usually use a Martha Stewart recipe where the turkey is covered in cheesecloth and got lots of basting towards the end. It's always a hit with my guests. This year I was...

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Stress Relief Over the Holidays

Welcome to our Healthy Holiday Trilogy: Episode 3 – Tamping Down the Stress The above video is taken from a live webinar. (Edit as of 12.2016: Hi guys, I can't believe I didn't catch this but I made a mistake in the first...

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Sweet Temptations and Holiday Sugar Overload

  Welcome to our Healthy Holiday Trilogy: Episode 1  - Sweet Temptations This video is taken from a live webinar. In this episode we’ll give you tips on how to have fun maintain your weight with ease and avoid sugar overload If you're...

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A Little Halloween Candy is OK

  Here's a fun Post-Halloween question for you: how do you think the calories compare between five Halloween candy pumpkins and one cup of sugar snap peas (shown below)? That's one serving of each, by the way.   A few days ago I had the pleasure of being...

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Eating Italian Food in Italy (Italian Riviera)

I just spent some much needed vacation time on the western coast of Italy - the Italian Riviera. Since my last post was on carbohydrates, I thought it would be a great time to share a bit about the food experience in Italy.   Many people associate "Italian Food"...

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Bad Carbs, Or Bad Way of Eating Carbs?

    Low carb diets are all the rage again, and authors are selling books by the millions claiming that people will "be healthier" if they eat more meat, load up on fats (to include saturated fats), and cut out certain fruits and vegetables. I've been hearing...

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Healthy Fast Food 4: Peppers

Peppers are an easy way to add healthy food into any meal. If you're barbecuing this weekend, think about adding some of that great color on the side of your grilled proteins. They're great in the lunch box with a sandwich,...

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Delectable Beef Sliders

For these awesome beef sliders you can use 85% ready-made ground beef (a little fat cooks a better burger). Or, buy a beautiful, lean cut of meat and grind it yourself.

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Healthy Fast Food 3: Sugar Snap Peas

 (Watch the Video to See how Easy These are to Prep)   Sugar Snap Peas are an extremely beneficial food that not only provide loads of nutrients, but aid in blood-sugar regulation and heart health. They're rich with...

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What’s Your Sugar Limit?

Sugar has addictive properties. There is evidence that high sugar intake increases inflammation. The percentage of adults that have type-2 diabetes and the percentage of...

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Healthy Fast Food 2: Add Crunch to Lunch and Snacks

  Celery is the second most common vegetable https://www.youtube.com/watch?v=zs-ejXF1Jf8 that people bring in their lunch box for snacks during the week.  (Click here for the first). Celery is a great way to add crunch to a sandwich. It also tastes great with...

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A Better Chicken Salad Recipe

What can be deceiving about chicken salad, tuna salad, turkey salad, or “anything salad” is that you can get a bunch of calories and fat that you didn’t expect.

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Simple. Healthy. Delicious. Whole Chicken Recipe

  https://www.youtube.com/watch?v=zTUQysi_rGs This is a whole chicken recipe that's simple and fast, and can produce a delicious and juicy meal. In the video I've included info how to choose the healthiest chicken possible. You can use all the criteria, or some...

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Healthy Holiday Party Ideas

This year I held LuciFit, LLC's first company holiday party. Of course, I served healthy food that was also delicious! I recorded myself before any of the guests came to show you some of the foods we had at our table. My...

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A Healthier Hot Chocolate

  This is a healthier hot chocolate made with less sugar and low-fat milk. On a cold and snowy night in DC, my friend, Doreen, made this lovely drink for me while I was staying at her home. It's a hot treat that feels like a splurge, but you can drink it...

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Simple, Healthy, Delicious – Pizza Recipe

  The pizza meal has many loyal fans. But, many would protest that it's not the healthiest food option. Believe it or not, pizza can be a healthy, normal calorie meal.  What makes the difference is the quality of ingredients in the pizza, and of course, the...

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A Healthy Watermelon Drink that Tastes like a Cheat

  I'm addicted! https://youtu.be/3uRjcTmmlIc This watermelon drink is so yummy, and easy! The best thing is, you can have it in the middle of the day to add some fun to your hydration, or serve it up to all your guests at your next party. It's Easy, Healthy and...

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Fage Yogurt, Salmon, Cucumbers, Tomato and Dill

  Last night I made a Fage Yogurt recipe with Salmon, Cucumbers Tomatoes and Dill. It was phenomenal. And super easy. Here are the ingredients I used for two people: Salmon (about 1/2 lb) Large cucumber (at least one) Cherry tomatoes (1 pint) Fage  Plain Yogurt...

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Easy, Healthy, Delicious Chicken Breast

  Here's an easy, delicious way to make chicken breast. And it's fast! https://www.youtube.com/watch?v=vfHaJ8QO1RM The chicken can be used in many different recipes or just have it with some vegetables on the side!  One of the most important factors in having...

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Sports Drinks – Safe to Drink?

  The following post is by Jacques Delorme, founder of ViSports at  http://visportsnutrition.ca. Jacques is a certified coach with a background in nutrition.  He has 30 years of experience in coaching multiple sports to include but not limited to baseball,...

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Super Simple Ways to make a Healthier Super Bowl Party

  It's my second football season in the Bay Area and the 49ers are in the game.  The team spirit is so strong around here, it's palpable.  I can't help but catch it! While you're watching the teams put themselves to the ultimate challenge, how about challenging...

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Thanksgiving Side Dishes for Optimal Energy

From Thanksgiving to New Year's Day, people tell me they're tired and overwhelmed from all the extra activities.  Let me tell you I understand. We have so many things to do and so little time to do it in! The good news is, there are easy things we can do over the...

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Salsa Salad Recipe – Fast, Healthy, Delicious!

This is an awesome salsa that  doubles as a salad!  You can use it as a dip, or on tacos, burritos or fajitas, garnish fish, chicken or beef with it, or just serve it on the side.  Don't believe me? Give it a try. It's so...

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Are Potatoes Good for You, or Not?

Like many foods, potatoes have had their ups and downs in the media.  The truth is potatoes are actually a very healthy food.  The average medium baked potato (2.25" - 3.25" in diameter) is 161 Calories with 2 Calories from...

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Simple, Healthy, Delicious: Asparagus Recipe

  This asparagus recipe is one of my favorite vegetable sides. Not only because the dish is so simple, but because the presentation is always beautiful and the taste is the same as what you would encounter at a high-end, gourmet restaurant. Ingredients: 12 thin...

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Simple, Healthy, Delicious – Cauliflower Mash

  This is a very simple cauliflower mash recipe to make, and tastes like mashed potatoes.   So if you're looking for a way to get a different vegetable into your food repertoire, this might be for you!  It's a popular dish (with a few changes made by me of...

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Six Weeks to A Healthy Lifestyle Makeover

  Are you busy, having trouble finding the time to exercise and eat right? Are you ready to ditch the diets and stop the insane exercise programs in exchange for something more lifestyle friendly and sustainable? Are you longing for an expert coach to help you...

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Easy, Healthy, Delicious – Salmon and Dill Recipe

Clients tell me they don't have time to cook. They also tell me they don't think healthy food can actually taste good, but it can! Here's an easy way to cook salmon (very healthy, and good for your brain) that's fast and delicious. Click the picture above to watch the...

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Easy, Healthy, Delicious – Mushrooms and Dark Greens

  Mushrooms and Dark Greens Mushrooms add a hearty element to a green leafy vegetable dish.  My favorite of late is steamed mushrooms with steamed baby bok choy.  You can substitute the bok choy for arugula, which makes a nice bitter side-dish, or spinach, which...

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Pasta i Basta

  Pasta is best eaten as a side - not a main dish.  Especially if you're not doing a long run the next morning. In Italy and in along the Mediterranean Coast in general, pasta is the staple food - so how do the Southern Europeans keep themselves toned and...

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Daily Whipping: Come ON People

  I was looking at my blog view results in Google Analytics, and found that the blog post that gets the most consistent keyword searches is one I wrote in the very beginning titled "The Daily Whipping". This title came about because some of my exercise class...

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Congress, Road Rage, and Mindful Eating

    I was traveling down the highway listening to NPR talk about how congress is running out of time to find a compromise on our budget, but has plenty of time to perfect their skills in making each other look bad.  Near the 395 turnoff from route 1, it...

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Losing the Weight, and Keeping it Off

    For years I've been helping clients and students to lose weight.  Over time I've observed how the average approach to weight loss leads to putting pounds back on after not too long.  One of the biggest reasons this occurs is the following: When most...

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Easy, Healthy, Delicious – Acorn Squash

    Acorn Squash with Apple and Cranberry This recipe was modified from it's original in the New York Times: "101 Head Starts on (Thanksgiving) Day" written By Mark Bittman, November 2009. But, in fact, it's great as a side for any occasion where you want to...

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Easy, Healthy, Delicious – Cider Roasted Vegetables

This recipe was modified from it's original in RealSimple.com written By Kay Chun, November 2001.   Cider-Roasted Vegetables Serves: 4 generously    Prep Time: 15m     Cook Time: 1hr   Ingredients 1.5 lb beets 1.5 lb parsnips 1.5 lb baby carrots 4...

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How to Eat Healthy when Eating Out – My Five Top Tips

  Last week I found myself on a lovely adventure in Boston Massachusetts. Many know Boston as a mecca for seafood on the East Coast - so I couldn’t wait to indulge myself in lobster, clams, steamers, oysters and other creatures of the sea.  In fact, here's what I...

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Travel-Smart Nutrition

  This June I traveled from Amsterdam, to The Hague, to Brussels, to Bruges and then back to Brussels. The ancient buildings in these old European cities were unforgettable. My favorite site was the ruins of the 12th century royal palace (Palais Royal), which was...

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Diet and Exercise on a European Vacation

I’ve been on vacation for the last week and have been making my way through several European cities. Today, I’m in Brussels, sitting at a very cute sidewalk cafe. It's raining just a little, but I’m under the awning. Otherwise it's been beautiful weather since I got...

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