How to stick to your dietary plan throughout the summer

As the weather gets warmer, spring and summer parties pop up like flowers in full bloom. Invitations to BBQ’s, picnics, spring galas, block parties, even brunch outdoors seem to spring up.

If you’re like me, you want to go socialize, enjoy the gorgeous weather and see friends! But if you’re like me, you also see the dietary pitfalls at every turn. Food and drink can be extremely social, and the pressures and temptation to eat something that is less healthy can outweigh, momentarily, the long term desire to be healthy. So what’s the solution? Give in to the dessert? Stay home?

BALANCE is the solution. The world will not come to a screeching halt if you eat that brownie at the picnic. Nor will the pounds pile back on if you partake in those delicious BBQ’d ribs that your neighbor made. However, saying yes to every indulgence can lead to those bad habits that you fought so hard to make disappear. Make healthy choices 80% of the time, and the other 20%, just live your life! Here are some ideas  to help you make more positive choices, more often!

  1. Fill up before you go. Before you leave the house, eat a meal that you know is good and good for you! If you show up to a social occasion hungry, you’ll be more inclined to make choices that aren’t as good for you!
  2. Supplement every alcoholic beverage with one large glass of water. Not only will you help your body long term by staying hydrated, you’ll feel more full and be less inclined to consume less healthy food and drink.
  3. Bring a small notebook with you, and write down everything you eat (and drink!). If you don’t feel comfortable taking a notebook out at a party, try taking a quick snapshot of each item and journaling it when you are in private. Studies show that when we track our habits, we subconsciously make better choices (see our blog on food journaling here.
  4. At a buffet line, grab a small plate. At buffet lines, we tend to overfill our plates anyway. Those large plates, when piled high, can be a caloric bomb. Fill your plate, but keep it small! If you’re still hungry, go back for seconds.

Match your healthy eating with more fitness snuck into your day! Short on time? Follow our  7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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3 Healthy Trail Mix Ideas For When You’re On The Go

Trail mix isn’t just for hikers anymore. The combination of healthy fats, natural sugars and filling fibers can keep you feeling sustained between meals, or give you an energy boost if you’re feeling sluggish. We have some creative ideas that go beyond GORP (good old raisins and peanuts). You can assemble these recipes at home a week or two in advance (portion size is up to you!), and they are yummy enough to satisfy everyone in the family.

Tropical Mix:

  • Shredded coconut
  • Dried banana chips (try and find banana chips that aren’t baked with any extra sugar)
  • Unsalted raw cashews
  • Dried Pineapple (look for a brand whose only ingredient is the pineapple!)

Mountain Mix:

  • Almonds
  • Dried cranberries
  • Chocolate/Carob chips (in moderation)
  • Sunflower seeds
  • Puffed rice

Chocolate Covered Strawberry Mix:

  • Dried strawberries
  • Chocolate/Carob Chips
  • Slivered Almonds
  • Shredded Coconut
  • Sunflower Seeds

The possibilities are endless! Mix and match, get creative!

Now that you have a little extra energy between meals, why not take 10 minutes to get your blood moving! Check out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Let us know what trail mix you’re making this week with the hashtag #fusionwellnessmixitup, and we’ll repost our favorites!

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EAT AS MUCH PASTA AS YOU WANT; Simply use this prep method!

If you are looking for a low carb alternative to your favorite pasta dishes, look no further than Zoodles, or Zucchini-Noodles.  In order to make zoodles, you’ll need a zucchini (or two, depending on how large they are), and a vegetable spiralizer!

Zoodles have a 3-5 minute cook time, and you can throw them right in the same pan in which you are cooking your sauce. Get ready to say hello to a quick and easy meal that makes less of a mess than normal pasta! Try this recipe, below:

Zoodle Primavera:

  • 1 or 2 Zuchinni (spiralized into zoodles)
  • Heirloom tomato, sliced
  • Onion, chopped
  • Shallot, chopped
  • Garlic, minced
  • Olive (or coconut) Oil
  • Whatever vegetables you like! (mushroom, peppers, broccoli, etc)
  • Salt and Pepper (Red Pepper flakes), to taste

Begin a light saute on your onion and shallot in the olive/coconut oil. When the onions begin to brown, introduce the minced garlic and the other vegetables you want to include in your primavera. As the vegetables cook down, add the sliced heirloom tomatoes, and cook until the tomatoes soften. Add your zoodles, mix continuously for 3-5 minutes and season to taste. Serve immediately and enjoy!

In the extra time you’ve saved preparing dinner, why not prioritize a quick workout! Check out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Subscribe to our blog to get twice weekly insights that will help you create a life of sustainable health.

Send us a picture of your zoodles on social media using the hashtag #zoodles. We’ll repost/retweet our favorites!


Twitter: @fusionwellnss

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Hidden Protein (AKA Not Meat)

One of the members of the Fusion Wellness team has been a lifelong vegetarian. That’s right! Born and raised. No chicken, no bacon, no steak, no turkey on Thanksgiving, or ham at Christmas. She has years of experience in finding Hidden Protein – aka sources of protein that aren’t meat! See her favorites below…

Hi all! These are my best recommendations for some great veggie protein!:

  1. Chickpeas: Chickpeas are protein rich, and can help you feel full. Toss them onto a salad, blend them into some homemade hummus or grind them with spices and make homemade baked falafel. Protein per cup: 14.5g
  2. Broccoli: Roasted, sautéed, steamed, or raw, broccoli is delicious no matter how you prepare it. My go-to is to sautée broccoli in garlic and olive oil and add a little salt and pepper (or some red pepper flakes). Top with lemon zest and you have an amazing side dish. Protein per cup (chopped): 2.6g
  3. Hemp Seeds: A vegetarian’s best friend. These seeds are pretty mild in flavor, so they go well with sweet or savory options – everything from breakfast smoothies, to oatmeal, to salads, to sauces. Protein per cup: 5.3g
  4. Pepitas/Pumpkin Seeds: Pepitas make a great, tasty snack, and they have a TON of protein, so they’ll keep you feeling nice and satisfied until you’re ready for your next meal. However don’t overdo it. While an excellent source of protein, pumpkin seeds are also high in calories and fat. Protein per cup: 12g
  5. Tofu: If you aren’t avoiding soy, tofu is a great source for protein. There are many ways to eat tofu. You can blend silken tofu into a smoothie, or drain firm tofu. With firm tofu, I like to put a block between two plates and put something heavy on top, then let the water drain for an hour or so. Next, sautée it in your favorite sauces or spices. You can add it to a stir fry, or even eat it raw! Protein per cup (firm): 20.6g. Protein per cup (soft): 16.2g
  6. Quinoa: (Pronounced Keen-Wah) Quinoa is a great grain to reach for if you’re looking to add a little bit of extra protein into your diet. With a cook time and style the same as rice, there is no extra time effort to make yourself this nutritious grain. Protein per cup (cooked): 8.1g
  7. Black Beans: Other beans are great too, but black beans can be used in SO many recipes, it’s astounding. Go simple, with beans and rice, or go big and make yourself a homemade black bean veggie burger (it’s worth the effort, I promise!). Make black bean-mango salsa, or blend it into a dip. The tasty, nutritious options are endless! Protein per cup: 15g

Increasing your protein intake can help you build muscle. But that won’t happen without a workout! In under 10 minutes a day, you could be on your way to the fit body you deserve.  Check out these 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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Let us know what hidden protein you found this week using the hashtag #hiddenprotein We’ll repost or retweet our favorites!

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3 fantastic meals with 5 ingredients or fewer! (no, salt and pepper don’t count)

Running low on groceries? Don’t feel like doing a ton of meal prep? We’ve got you covered with a breakfast, lunch, and dinner option you can make with 5 ingredients or fewer!


pancake-640874_1920BREAKFAST: Delicious Banana Pancakes

Did we say pancakes? Yes. Yes we did.


  • 2 bananas (very ripe)
  • 2 eggs
  • ½ tsp baking powder
  • Pinch of salt



  1. Combine all ingredients using a blender or mash with fork until blended.
  2. Coat a pan with a very thin layer of coconut oil, and place pan on medium heat
  3. Pour a small amount of batter. (Helpful hint: Bananas do NOT have the same consistency as a normal pancake, so keep your pancakes small. They’ll be easier to flip!)
  4. Cook on both sides until golden brown.


LUNCH: Quinoa Power Bowlquinoa-1243591_1920

This option is GREAT for those days when you’re short on time. If you don’t like something on this list then substitute it for something you love! Creativity can help you mix and match to create something amazing and nutritious.




  • 1 cup cooked quinoa
  • ½ Avocado, Sliced
  • ½ cup cooked black beans, washed and drained
  • 2 cups spinach (raw or lightly steamed)
  • 1 tomato, diced



  1. Combine all ingredients into one awesome bowl. Season to taste.
  2. Grab a fork. Prepare your body for all that powerful nutrition it’s going to receive.
  3. Enjoy!


DINNER: Crockpot Stew

Set this up in the morning before you head off to work – return home 8 hours later, and behold you have a stunning, delicious stew. Slow cooker recipes are great to freeze, since they generate multiple portions.



  • 16 oz. broth (beef, chicken or vegetable, depending on preference
  • 1 large sweet potato OR 1 large yellow potato, diced
  • 2 large carrots, diced
  • 1 stalk celery, sliced into ¼ inch thick rounds
  • 1 can of any bean of choice (white, black, navy, kidney, etc.)



  1. Place all ingredients in your slow cooker, stir to combine.
  2. Cook on high for 3-4 hours or low for 7-8 hours
  3. Season to taste.

A great way to maximize the effects of these healthy recipes is to make sure you’re getting in a quick sweat EVERY DAY. It takes less than 10 minutes a day, REALLY! Prove it to yourself by checking out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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Why You Need to Make Time for Food Journaling

Food journaling, or keeping an accurate log of your food and drink intake has the power to change your life.

To begin, for a few days, make an accurate log of every single thing you eat and drink throughout your day. If it’s relevant, you might want to note what you’re doing while you’re eating (driving to work, watching television), or if you’re feeling a particularly strong emotion while you’re eating (eg; 2 scoops of chocolate ice cream, very stressed). You can also log your energy levels throughout the day.

After a week, you can go in and evaluate if there are any patterns you notice. Perhaps you were under the impression that you eat rather healthfully, but upon inspection you find that you snacked on sugary sweets way more than you realized! Or perhaps you correlate dips in energy throughout the day to what you’re fueling your body with? Maybe you eat healthily all day but tend to cave to sweets or carbs after dinner? If you notice something you would like to change, try another week with that change in place, and evaluate your food journal at the end of your second week. You’ll be fascinated with how much you can learn just from looking at your week in meals.

Mindfulness can be a great first step in making lifelong, sustainable changes to your nutrition. Although no one has to see your food journal but you, having an extra source to keep you accountable might begin to influence the positive changes you’ve been looking for!

Here are some helpful tips to starting and keeping a great food journal:

  • Record everything you eat. EV. RY. THING. If possible, log it as soon as you’ve eaten it, so you can get the most accurate record.
  • Do NOT cheat. Even if you feel embarrassed about that time you snuck into the freezer to grab that extra spoonful of ice cream, record it! That data can be useful to you when it comes to crafting your future.
  • If you’re cooking, include your ingredients. It may be helpful to know how your body responds to certain ingredients.
  • Log the times of your meals and snacks
  • Don’t forget your beverages! Lattes, happy hour cocktails and juices all count.
  • Log your water intake as well. Many of us spend more time drinking coffees, juices and sodas rather than water!

As you become aware of what you put into your body, it’s important to take a few minutes every day to put some energy out! In UNDER 10 MIN A DAY you can follow these 7 proven hacks for finally getting your body back. And, guess what, you don’t need a gym membership!

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Kitchen Time Savers: So You Can Spend Time On What Really Matters

If Beyoncé and Lin Manuel Miranda have the same number of hours in their days as we do, we know that there must be ways of maximizing and saving time in order to spend time on what is really important! There are a million “hacks” to save you time, but let’s focus on an area where people feel that they spend a lot of time – the kitchen!

Chopping a huge pile of vegetables, carefully monitoring a stew or making sure that the water stays at a simmer can be time intensive. Here are some devices that might help  you spend less time at the stove, and more time doing what you love!

  1. Mandolin Slicer – Warning: EXTREMELY SHARP BLADE. Manolin slicers are great for getting a thin, even slice on everything you run across their blades. In seconds you can make bell pepper rounds, make vegetable chips out of sweet potato, or julienne some veggies for a salad. But heed the warning: Mandolin slicers have been known to claim a fingertip or two, so make sure you use a finger guard as you slice and dice.
  2. Vegetable Spiralizer – Get this – almost anything can become a noodle: carrot, sweet potato, beet, or zuchinni (our personal favorite). Vegetable noodles tend to have a significantly shorter cook time than dried pasta noodles, and can be a delicious low carb alternative to pasta. A member of the Fusion Wellness team recently made zucchini noodles with a garlic heirloom tomato sauce. From prep to plate the cooking process was 10 minutes.
  3. Rice Cooker – If you have a busy day, it’s a set-and-forget device that will deliver perfectly cooked rice every time! If you’re cooking a meal that requires several burners on your stovetop, your rice cooker will also free up a burner and save you more space and time.
  4. Immersion Blender – If you’re making a soup or stew, an immersion blender can be a great way to help you save time (and dishes). Instead of transferring the soup from the pot to the blender in batches, blending until smooth and then reheating on the stove, use an immersion blender. Like the name suggests, you can blend right in the pot, and tackle the entire soup at once!
  5. Crockpot – The crockpot is as close to a cooking magic trick as we can think of. It’s a one stop shop and can help you make breakfast, lunch, dinner, or even dessert. All you need is a little prep time. Hate getting up early to make breakfast? Use the crockpot to make some overnight oatmeal and wake-up to a hot meal specially prepared for you! Tired when you get home from work? Before you leave your house in the morning, set up all the ingredients in the crockpot and press “go!” 8 hours later you’ll have a delicious dinner that might be big enough to serve the whole family or give you leftovers for the week! Our personal favorite crockpot meals include chili, enchiladas, curries, and turkey meatball soup!

Now that you’ve saved time in the kitchen, save some time on your workout too! And if you haven’t been working out, even BETTER a reason to check out our realistic, sustainable, 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Subscribe to our blog to get twice weekly insights that will help you create a life of sustainable health.

What are you waiting for? Get cooking! Let us know how much time you saved this week, with #kitchentimesave on social media:


Twitter: @fusionwellnss

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What IS Fusion Wellness?

Since the beginning in 2007, we at Fusion Wellness (originally Holistic Health Fusion) have believed strongly in helping our clients achieve health and happiness by overcoming serious or long-term health/weight-related issues. Our number one priority is to help you meet your nutrition and health goals, whatever they may be.  We specialize in digestive disorders, weight loss, and auto-immune diseases, but help with everything from dietary changes such as veganism, vegetarianism or going gluten-free; decreasing inflammation; lowering blood pressure and/or cholesterol; or even just learning what it truly means to be healthy.

We understand the frustration of trying diet after diet, tactic after tactic seeking solutions for problems that seem unsolvable.  We understand that no ONE diet is going to be successful for EVERY person.  We will fuse together different dietary theories to discover what approach works best for you at this point in your life and guide you to find the food and lifestyle choices that best support you.

Our goal is to help you to make gradual, lifelong changes that enable you to reach your current and future health goals. We begin with a “Strategy Session,” during which you’ll chat with FW Founder and Director, Monica Meadows, and from there will decide what the most effective plan of action will be.  And thanks to technology, we can support you no matter where you are! From phone calls to emails to teleclasses, it’ll be as if we’re next door neighbors!

We’re giving away a few Strategy Sessions a week: Start your journey toward increased health and happiness NOW by leaving a comment here or emailing

Five Tips to Stay Motivated During Weight-Loss


Staying motivated and encouraged during weight-loss, or on your journey to a healthier you– whatever that may mean for you, can be so difficult. Here are a few ideas to keep things in perspective, and keep you moving forward! Thanks to Melissa Murphy for this list of tips!


Let’s face it. Losing weight is hard! Sometimes it feels like an uphill battle. Just remember that it is a battle that is won by thousands annually. It may be difficult at times but it is possible to reach your weight loss goals. Follow these tips to keep yourself encouraged and motivated.

1. Remember that every ounce counts. Ounces add up to pounds. Remind yourself of that the next time you are disappointed when your scales reflects your weight loss in ounces instead of the pounds you were hoping for.

2. Avoid comparing yourself with other people. You may be sharing your weight loss journey with a friend or a buddy at the gym. It is important to remember that every human body is unique and you will not always reach your goals at the same time that your friend does. You may be faster or slower. The important thing to remember is that you are getting there.

3. Maintaining your weight is considered a success. There may be times in your weight loss journey when you plateau for a week or two and you do not experience weight loss at all. Choose to view this as a success. After all, when you reach your final weight loss goal your next challenge will be that of maintenance. If you can maintain it now, you can maintain it in the future.

4. Get out more. Many people are tempted to stay at home when they are trying to lose weight because they feel that they cannot eat what other people eat and they won’t have as much fun. One of the skills that health conscious people learn is to enjoy themselves when going out with friends and still manage their dining out experiences. Practice making healthy choices when you are out at a restaurant. You will need these skills later when you are maintaining your weight.

5. Avoid the temptation to starve yourself or skip meals. The weight loss that comes from starving yourself is short lived. The key to effective long-term weight loss is keeping blood sugar levels from spiking and dipping. Eating every few hours will help you feel less deprived and help you lose more weight faster.

Although weight loss endeavors can be frustrating and even stressful at times, the most important thing to remember is not to give up. Set realistic weight loss goals and press forward one day at a time. Visualize yourself reaching those milestones one by one. Pretty soon you will experience the major accomplishment of having lost ten or twenty pounds and you will find that your motivation is renewed and your journey will become easier.

A great addition to your weight loss plan is to pepper in movement and exercise when you can. You don’t need to make a commitment to a gym! Check out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

Wheat: An Overview (Then, Now, and What It Means)


I’ve been reading the book Wheat Belly and have been thinking about how the agricultural evolutions during the last decade have contributed to the state of health/weight in America. AND how I could break it down to share with our readers.

Then, this morning, I received an email from Hungry for Change with a link to this page describing almost exactly what i’ve been reading; it felt too serendipitous not to share!

Check it out!