Get after it in 2015

Diane Boyd, MBA, RD, LDN  owner of Cape Fear NutritionHappy New Year! I am pumped for 2015. One of my New Year’s Resolutions is to do less sitting?How about you?

I have been working on my editorial calendar, and I have some exciting things in store for just about everyone, especially if you’re over the age of 35. That’s the magic number. When it happens…it as in

• you notice you’re not as strong as you used to be

• you notice you have fat where you once had muscle

• you notice you’re gaining weight, even though you’re eating less

But these are the inevitable signs of aging, right? WRONG. Aging itself is NOT responsible for physical decline, but rather a sedentary lifestyle, poor nutrition, hormonal changes and adverse medical conditions. A treatment plan can consist of

Thirty minutes of moderate to intense physical activity, daily

Two days per week of resistance training

Proper nutrition to support exercise levels, including respecting the interaction between training and protein.

What are your goals for 2015?  Whether you are looking to lose weight, get toned,  reduce stress, increase productivity, improve your relationship with food,  boost your confidence, perform your best, or even turn back the hands of time, I will have tips to help you GET AFTER IT!

I’d love to know your New Year’s resolutions.  Please share in the comments section below.

Take on a New Direction with Quick and Healthy Meals | Perfect Pork Tenderloin

Perfect Pork Tenderloin

Happy New Year! Have you resolved to do a better job eating healthy in 2014? Or maybe you’ve set a goal to prepare more homecooked meals? Let me help you take on a new direction,  and master the art of making a healthy dinner easier! How? Organizing!

What’s organizing got to do with it? You must understand… you should eat a variety of fruits, veggies, whole grains, lean protein sources, low fat dairy, and healthy fats what’s this #butasweetoldfashionednotion…Yet,.. it’s only logical.. you will only consume these nutritious foods if they’re readily- available. That’s why it’s important for  you to take time to stock your pantry and plan your meals and snacks (those eaten at home and away from home).

If you’ve ever felt confused standing in front of the frozen foods while trying to recall a recipe, you will like this idea! Start with a list of balanced meals you can make in under 30 minutes.  Keep the ingredients for these meals on hand and also keep a list of the ingredients in your phone. For all you technology savvy individuals, start ‘pinning’ a weeks worth of meals along with your dream home. And don’t be shy about checking out the myriad of grocery shopping apps including food on the table. Now that’s better;  who needs a heart list when a heart can be broken  list can’t be found.

But I have to say, I’ve been thinking about my own ‘ go to’ entrees and it makes me feel like sharing one today.  This perfect pork tenderloin is a breeze to make and I ususally vary what I serve with it. It’s pictured with  steamed brussel sprouts and black eyed peas, but it goes well with other sides including mashed potatoes and roasted vegetables;   a red pepper rissoto and  a garden salad; or finished with a tart cherry cranberry glaze and served with a baked sweet potato and steamed broccoli.

There’s a name for it, there’s a phrase that fits.. but.. whatever the reason, do it for… yourself!

What have you resolved to improve this year?


Perfect Pork Tenderloin

by Diane Boyd


  • 1 pound pork tenderloin
  • sea salt
  • fresh grated pepper
  • 1 Tablespoon herbes de Provence


1. Preheat oven to 425 F.

2. Season pork with sea salt, pepper, and Herbs de Provence.

3. Place the pork on a rack in a roasting pan or in a oven safe baking dish.

4. Roast in the oven for 12-15 minutes or until the internal temperature reaches 145 degrees F. Remove from the oven and let pork rest for 10 minutes.

5. Slice the pork and serve. Makes 4 servings

Powered by Recipagee™
Social media & sharing icons powered by UltimatelySocial