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Did You Know?

White vegetables, such as turnips and leeks, are high in nitrate, which can make your cardiovascular system more efficient and decrease the amount of oxygen you need during exercise so you’re extra speedy. (Sports Medicine)


Food For Thought… “Talking Nutrition with a Registered Dietitian”

Smart Grocery Shoppingproduce-department-

The grocery store can be a very tempting place when trying to lead a nutritious lifestyle.  It is important to go to the store with a plan of attack.

1) Arrive with a well thought out grocery list.  This will save you time, money, and prevent you from grabbing food on impulse.   When making the list, go through your refrigerator, freezer, and pantry.  See what items you are low on and then determine if repurchasing that item would be a good decision.  How many calories are in the product?  Is it fresh or processed?  When do you plan on using the product?

2) Never go to the grocery store hungry!   If you arrive to the store hungry, you will be more likely to purchase food that you otherwise wouldn’t have purchased.

3) Shop regularly.  Choose one day per week to go to the store.  This will help you keep closer tabs on your home inventory to allow a more efficient grocery store stop.

4) Make the majority of your purchase fruits and vegetables.   Avoid the dried fruits as they generally have added sugar and contain unnecessary calories.

5) Shop the perimeter of the store.  The perimeter of the store is where you will find your fresh produce, unprocessed foods, and perishable items.  These are generally healthier options.   The processed foods will be found down the isles.  Can you shop on just the perimeter of the store?

6) Look for food beyond eye level.  As a cost saving measure, make sure to look at the entire shelf.   Generally, the stores most profitable items are placed at eye level.


Do you have a routine for grocery shopping?

Ashley Cohen, MS, RD



Food For Thought…”Talking Nutrition with a Registered Dietitian” Bad Fats VS Good Fats

Bad Vs. Good Fat 2

Bad Fats Vs. Good Fats 

 For a long period of time consumers perceived fats as “unhealthy”.  It is now known that fat has many benefits for the body, it’s just choosing the right types.

Fats can be broken down into potentially harmful and beneficial types.  The harmful fats include saturated and trans fat.  These fats may increase your risk for heart disease and should be avoided.   Saturated fats are generally solid at room temperature.  Trans fats are often made when food is processed through partial hydrogenation of unsaturated fats; however, it is also found naturally in some animal foods. Food companies use trans fat to increase the shelf life of a product.  Beneficial fats include monounsaturated and polyunsaturated fats.   Foods high in unsaturated fats have been shown to decrease the risk of heart disease.  Also, consuming foods high in Omega-3 fats (a type of polyunsaturated fat) have been shown to decrease triglyceride levels and decrease the risk of heart disease!

It is ideal to consume foods low in saturated fat and trans fat and high in monounsaturated fat and polyunsaturated fats.

Fun Tip of the Week:

Food companies can claim that their product is “trans fat-free” even if it contains trans fat.  If a food item contains less than ½ gram of trans fat per serving, it can be considered trans fat-free!!   Always check the nutrition fact label under ingredients.  If you see the words “partially hydrogenated oils”, it means there are trans fat.


 Let’s distinguish between different types of fat found in our food sources.

Polyunsaturated Fat 🙂 

 English walnuts, pine nuts, corn oil, plant stanol esters, reduced-fat salad dressing, pumpkin seeds, flaxseeds, sunflower seeds, sesame seeds, tahini or sesame pasta

 Omega-3:  Albacore tuna, halibut, herring, mackerel, salmon,   sardines, trout; flaxseeds and English walnuts; canola oil,  soybean oil, flaxseed oil, and walnut oil


 Monounsaturated Fat  🙂

  Avocado, nut butter, almonds, brazil nuts, cashews, macadamia nuts,  peanuts, pecans, pistachios, olive oil, canola oil, peanut oil


Saturated Fat  🙁

Bacon, butter, coconut, half and half cream, whipped cream, cream cheese, lard, coconut oil, palm oil, palm kernel oil, sour cream, solid shortening, salt pork


Trans Fat- “Bad fat”  🙁  

   Solid vegetable shortening, stick margarines, some tub margarines, some crackers, candies, cookies, snack foods, fried foods,


It is recommended by the Dietary Guidelines for Americans 2005 to keep your fat intake between 20-35% of your total calorie intake.   Make most of that fat polyunsaturated or monounsaturated fats.  Saturated fat should make up less than 10% of your total fat intake.

            Instead of butter on your toast in the mornings, try olive oil.  

Ashley Cohen, MS, RD is a guest writer for Madsweat and is available for individual/group nutrition sessions to help YOU achieve a healthier lifestyle.





Eating after a certain hour and weight gain… My Rant!

Hey everyone just waiting for my next client and was scrolling through my Facebook feed when I came across a post about eating after a certin hour and how it will contribute to weight gain written by a NASM CPT. I know this is a popular belief but in actuality it’s a myth. Your body doesn’t shut down at night, it’s always plugged in and burning calories. The challenge people have with eating late is they are usually entering into a calorie surplus for the day and this is why someone would gain weight. People look to us as professionals to provide accurate information as trainers there’s no harm in not knowing something (I will never claim to know it all, I’m always seeking out more information) but please lets not be the ones to perpetuate industry myths. Let do our due diligence and recerch the information we disseminate and use reputable sources. Let’s use science not gym sience. If your new to exercising or a new trainer searching for more information a book I recommend is Fitness or Fiction The Truth About Diet and Exercise by Brent Brookbush . Its great read and you don’t need a PHD to follow along, you may find it dispels some long held beliefs that even you may have.  Did you hear something that your not sure is correct and would like to fine out if its true post it or send us a message and we”ll try to get the correct answer for you.Thanks for listening to my rant! Question?

Fitness or Fiction

Food For Thought… “Talking Nutrition: Thanksgiving Day Calorie Counts


Thanksgiving Day is indeed one of the hardest days for healthy eating habits. According to the Calorie Control Council, the average person will consume 4500 calories and 229 grams of fat on Thanksgiving Day.  Use the links below as an easy way to log your calories. While these are general links that do not take Grandma’s recipe into account, they are good to use to peg just how much food you should put on your plate tomorrow.

Control Your Portions

By now you’ve probably decided what foods you will eat, but remember to control your portions.  If you partake in just one serving of all the foods listed below, you’re looking at almost 3600 calories.

Main Course

Roasted Turkey
Serving Size: 1 cup chopped or diced
Calories: 238

Cornbread Stuffing
Serving Size: ½ cup
Calories: 179

Mashed Potatoes
Serving Size: 1 cup
Calories: 237

Cranberry Sauce
Serving Size: ½” thick slice
Calories: 86

Dinner Rolls
Serving Size: 1 roll
Calories: 76

Side Dishes

Green Bean Casserole
Serving Size: Approximately 8 oz.
Calories: 90

Sweet Potato Casserole
Serving Size: About ½ cup
Calories: 287

Corn Pudding
Serving Size: 1 cup
Calories: 328

Macaroni and Cheese
Serving Size: Approximately 1 cup
Calories: 207

Collard Greens
Serving Size: 1 cup chopped
Calories: 49

Glazed Carrots
Serving Size: Approximately ¾ cup
Calories: 115

Vegetable Rice Pilaf
Serving Size: Approximately ½ cup
Calories: 198


Pumpkin Pie
Serving Size: 1/8 of a 9” pie
Calories: 316

Sweet Potato Pie
Serving Size: 1/8 of a 9” pie
Calories: 340

Pecan Pie
Serving Size: 1/8 of a 9” pie
Calories: 503


Pound Cake
Serving Size: 1/10 of standard round cake
Calories: 116

Bread Pudding
Serving Size: Approximately ½ cup
Calories: 232

Your thoughts…

How will you control yourself from overeating at Thanksgiving Dinner?

Food for Thought: Talking Nutrition


Omega-3 fatty acids offer many anti-aging benefits. They protect your heart, reduce your risk of stroke, and may even lower your risk of Alzheimer’s disease. However, there have been many studies recently of mercury contamination in fish oil. What to do? Read More

Did You Know?

Did you know by the time you reach adulthood, you have formed a core group of foods that you prefer. Of this group, only about 100 basic items account for 75 percent of your food intake.