Reading Food Labels

You may think what you are eating is healthy but do you actually read the food label to know what it is you are actually consuming? Don’t get tricked in to thinking something is healthy just because it says “Organic”, “All Natural”, “Healthy”, “Gluten Free”, “Fat Free” or “Vegan”. Those are just marketing ploys to make consumers think that they are healthy. For example, look at the picture below. The company markets this product as “Gluten Free”, “Fat Free” and “No Artificial Color.” Must be healthy, right?


My general rule of thumb when reading a label is if I don’t know what an ingredient is, I don’t buy it. The main ingredient I am always very cautious about, especially when buying food for our son, is sugar. Have you ever noticed that there is added sugar in EVERYTHING processed!! It amazes me! Pasta sauce, salad dressing, cereal, bread, teething bars and the list goes on and on and on. Going back to the picture above, take a look at this products ingredients. Do you know what any of them are? And if you do, does that sounds like a healthy, nutrient dense product?


So how can you tell if there is added sugar in your processed food? Sometimes it is not as simple as the label just reading “sugar.” Companies are good at sneaking sugar in under names that some people wouldn’t think would be sugar. Ingredients that end in the word “ose” are sugar. Common names for sugar that many companies use are :

  • Glucose

  • Fructose

  • Molasses

  • Syrup (Corn, Maple, Date, Golden, Carob, Brown rice etc.)

  • Barley Malt

  • Dextrose

  • Evaporated Cane Juice

  • Fruit Juice Concentrate

  • Honey

  • Agave

  • Buttered sugar/ buttercream

To sum this up for you, when reading labels make sure that you know what the ingredients are before just buying something that states that it is “healthy” on the package.

If you ever have any questions on an ingredient, a food item or anything else, please don’t hesitate to contact me.

Have a wonderful week!


Lisa Catherine

America in Crisis!

For American's, dieting is just another hobby. How many people do you know that go on a different diet every month? I hear at least five people every day tell me that they are on some sort of diet or cleanse. It amazes me how diets have become such a fad!! What happened to just living a healthy lifestyle?? Society has engraved it in our heads that it is okay to eat crap food because we can just diet for a month, lose weight and do it all over again. It is an endless cycle.

The Boston Medical Center indicates that an estimated 45 million Americans diet each year and spend $33 billion annually on weight loss products. Yet, nearly two-thirds of Americans are overweight or obese. What is wrong here?? Does anyone else see the problem?

You may be sitting there thinking, "But, Lisa, how am I supposed to lost weight if I don't diet?" First of all, I HATE the word diet. It seriously sends chills up my spine. If you want to lose weight, be healthy and KEEP THE WEIGHT OFF, you need to live a healthy lifestyle. I am not going to lie, this may be a little harder than dieting for a couple months, but you will truly be happier and healthier if you do. Living a healthy lifestyle does not mean depriving yourself for a few months and than binging after your diet is over. Living a healthy lifestyle will take time. It will mean learning what healthy foods you enjoy, how to cut out the crap food slowly so that you don't go crazy, what type of exercise you ENJOY so that you actually want to exercise and so much more! So say no to dieting and say yes to a healthy lifestyle change. It is worth it, trust me:)



Lisa Catherine

Send me an email if you are interested in my health coaching services and ready to begin living a healthy life!

Matcha Pistachio Protein Bites


Even though I am not Irish, I do love St. Patrick's Day! Nobody is ever in a bad mood on St. Patrick's Day (it may be because they have had a little too much to drink but that is besides the point). So in lieu of the holiday, I have concocted some healthy, DELICIOUS, green protein bites for you! 

You may be asking, what is matcha? Matcha is a Japanese green tea.

Amongst its many health benefits, matcha…

  • Is packed with antioxidants including the powerful EGCg
  • Boosts metabolism and burns calories
  • Detoxifies effectively and naturally
  • Calms the mind and relaxes the body
  • Is rich in fiber, chlorophyll and vitamins
  • Enhances mood and aids in concentration
  • Provides vitamin C, selenium, chromium, zinc and magnesium
  • Prevents disease
  • Lowers cholesterol and blood sugar

Matcha tea is an easy and simple way to add powerful health benefits to your everyday diet.



Matcha Pistachio Protein Bites

¾ cup unsalted, raw cashews

¼ cup raw pistachios

3-4 Medjool dates, pitted (adjust depending on sweetness)

¼ cup shredded coconut, unsweetened

2 tsp matcha powder (or I used matcha tea leaves_

1 tbsp coconut oil

1 serving of Organic Sotru Protein & Green Vegan Superfood Powder


Place all ingredients in a food processor and blend. You may need to add a tiny bit of water to the mix. Scoop out small portions with a spoon and roll into tiny balls. Refrigerate and enjoy!

I hope you enjoy these energy bites. Please comment below if you decide to make them! I would love to hear your thoughts!

Have a fantastic St. Patrick's Day!



Lisa Catherine


This recipe was inspired by The Longevity Book's Matcha Pistachio Bliss Balls

Healthy Shamrock Shake Recipes

It is that time of year again. McDonald's has come out with their notorious Shamrock Shake. There are lines out the door on Saint Patrick's Day just to buy this green milkshake. But do you know what this shake is made of? Well let me tell you.


Ingredients: Milk, Sugar, Cream, Corn Syrup, Natural Flavor, Mono and Diglycerides, Cellulose Gum, Guar Gum, Carrageenan, Vitamin A Palmitate.


Ingredients: High Fructose Corn Syrup, Corn Syrup, Water, Sugar, Natural Flavor, Xanthan Gum, Citric Acid, Sodium Benzoate (Preservative), Yellow 5, Blue 1. May contain small amounts of other shake flavors served at the restaurant, including egg ingredients when Egg Nog Shakes are available.


Ingredients: Cream, Nonfat Milk, Corn Syrup, Sugar, High Fructose Corn Syrup, Contains 1% or Less: Mono-And Diglycerides, Carrageenan, Polysorbate 80, Beta Carotene (Color), Natural and Artificial Flavor, Mixed Tocopherols (Vitamin E) to Protect Flavor. Whipping Propellant (Nitrous Oxide).


Ingredients: Cherries, Water, Corn Syrup, High Fructose Corn Syrup, Sugar, Malic Acid, Citric Acid, Natural and Artificial Flavors, Sodium Benzoate and Potassium Sorbate (Preservatives), Red 40, Sulfur Dioxide as Preservative (Contains Sulfites).


Ingredients: Sugar, Yellow 5 Lake, Confectioners Glaze, Blue 1 Lake, Carnauba Wax.

Basically to sum this up, this entire shake is just sugar in a plastic cup, along with some other awful ingredients that do nothing but harm your body. A large McDonald's Shamrock shake has 115g of sugar in it!! That is INSANE!! You are basically eating 29 tsp of sugar!!! That is almost five times the recommended amount of sugar you should have in a day. So why harm yourself by adding all of these awful ingredients into your precious body?? It may taste good for about 5 minutes but is it worth it?? I hope not. So instead of lining up at McDonald's for a sugar buzz, here are a couple recipes that are just as delicious, if not more, as a McDonald's Shamrock Shake. 


Healthy Shamrock Shake Recipes

Serves 1


1 cup almond milk, cashew milk or coconut milk
1/4 avocado, pitted
1 handful fresh baby spinach
1/4 teaspoon pure peppermint extract or about 10 leaves of fresh mint
5-6 soft Medjool dates, pitted
handful of ice


Combine all of the ingredients in a high-speed blender, and blend until smooth and creamy. Adjust sweetness to taste, if necessary, and serve immediately.

Source: Detoxinista


Serves: 1 large or 2 small smoothies


  • 1 frozen banana
  • handful of fresh baby spinach, about 1 cup packed
  • ¼ cup fresh mint, about 10 leaves
  • 2 tablespoons almond butter
  • 2 ice cubes
  • ¼ teaspoon good vanilla extract
  • ¾ cup Almond milk, cashew milk or coconut milk


  1. In a blender, combine the banana, spinach, mint leaves, almond butter, ice, vanilla and milk. Blend until smooth. Add more milk as needed for desired consistency.
  2. Pour into a glass and serve.

Source: Love & Lemons


Happy Saint Patrick's Day!!



Lisa Catherine

Delicious Spaghetti Alternative

Spaghetti Squash Spaghetti Recipe

MY FAVORITE!! If you have never tried spaghetti squash, you are in for a treat. I recommend spaghetti squash to anyone that is trying to limit their carbohydrate intake or even if they just want to try something new and healthy! Try this recipe out. I am sure you will love it and your family will too!


4 Servings

  • 1 spaghetti squash (3 pounds)
  • non-stick cooking spray
  • 1 tsp. extra virgin olive oil
  • 1 clove fresh garlic (minced) OR 1 tsp. jarred, minced garlic
  • 1/2 small onion (chopped)
  • 1 cup tomatoes (diced) OR 8 oz. canned, no-salt-added, diced tomatoes
  • 1/4 tsp. black pepper
  • 1/4 tsp. dried, salt-free herbs, Italian blend
  • 1/8 tsp. crushed red pepper flakes
  • 16 oz. canned, no salt added tomato sauce
  • 1/4 cup coarsely chopped, or, torn basil OR 1 tsp. dried basil


Tip: Scraping the spaghetti squash to make “noodles” and tossing all the ingredients together are safe and fun steps to involve kids in this recipe.


  1. Preheat oven to 350° F.
  2. Cut spaghetti squash in half. Scrape out seeds. On a baking sheet coated with cooking spray, place halves of squash face down and bake for 1 hour or until tender.
  3. Heat oil in medium saucepan over medium heat. Add garlic and onion and cook until soft, about 5-7 minutes. Add diced tomatoes, pepper, herbs and red pepper flakes. Cook until liquid is evaporated, about 2-3 minutes. Add tomato sauce and reduce heat to medium-low and simmer for 10 minutes.
  4. Let squash sit at room temperature until just cool enough to handle. Take a fork and scrap flesh from outside working in, creating “spaghetti noodles”.
  5. Add squash "noodles" to sauce and remove from heat. Toss with fresh basil and serve.
  6. You can add anything else you would like to your pasta. Maybe try some mushrooms or olives. Maybe some chicken or homemade meatballs. Get creative :) 


Recipe copyright © 2016 American Heart Association.