food Archives - N2SHAPE

Oct 2 2025

Client Spotlight: Mark Shipley

Mark Shipley, a CPA from Northern Virginia, has been training with N2Shape for over 7 years, consistently attending twice-weekly virtual sessions—one strength training and one yoga. Despite life’s challenges—including back surgery, job changes, and family loss—he’s stayed committed to his health. As a result, he’s lost 20+ pounds over the last three years without losing muscle or bone, thanks to his consistent workouts, stress management, and healthy habits. Married with two daughters, Mark is celebrated not just for his birthday, but as a shining example of what consistency, balance, and strength look like at any stage of life.

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Mar 24 2010

Get some Vitamin D and be active

Food Recommendations / By Tracewell

It’s going to be a few beautiful days here in the Washington, DC area. Go out and get some Vitamin D and be active!

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Mar 24 2010

Healthy breakfast to jump start your metabolism

Food Recommendations / By Tracewell

Start your day off with a healthy breakfast to jump start your metabolism. Here are some of my favorites: 1. Fat Free Greek yogurt and fresh fruit (you can add some Stevia or Splenda for sweetness). 2. Steel Cut Oatmeal with fresh fruit. 3. 3 egg whites / 1 over easy egg served over sautéed

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Mar 24 2010

N2SHAPE Fruit for June: Apricots

Food Recommendations / By Tracewell

Apricots are those beautifully orange colored fruits that are one of the first signs of summer. They are in season in the US form May through August. Their flavor can be described as almost musky, with a faint tartness that lies somewhere between a peach and a plum. One apricot has 16 calories and is

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Mar 24 2010

N2SHAPE's Fruit for April

Food Recommendations / By Tracewell

STRAWBERRIES The United States is the top strawberry producing country in the world, followed by Spain. The typical modern strawberry is a hybrid from both North and South America. Strawberries are are low in calories and high in Vitamins & Minerals. Serving Size: 1 cup sliced fresh strawberries (166 grams) Calories 50 Protein 1 gram

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Mar 24 2010

Moderate Drinking May Build Bone Density

Food Recommendations / By Tracewell

Moderate drinking may help build bone density People who enjoy a glass or two of wine or beer every day could be helping to keep their bones strong, new research published in the American Journal of Clinical Nutrition suggests. However, drinking more — and choosing hard liquor instead of wine or beer — may actually

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Mar 24 2010

Broccoli, Vegetable of the Month

Food Recommendations / By Tracewell

One large stalk of cooked broccoli contains: 25 calories; 15 mg Sodium; 2 g Fiber; 3 g Protein; 50 mg Calcium; 220 mg Potassium; 90 mg Vitamin C; 2500 IU of Vitamin A; 1/2 mg Iron. Since many people eat more than 1 stalk at a time, broccoli is a mother lode of nutrition! One

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Mar 24 2010

Enhanced with carbohydrate-protein supplementation

Food Recommendations / By Tracewell

I have been preaching whey protein for some time to my clients. I myself ingest 36 grams of whey protein after my workouts followed by a piece of fruit or a raw vegetable 15 minutes later for the Carbohydrates. Recovery from a cycling time trial is enhanced with carbohydrate-protein supplementation vs. isoenergetic carbohydrate supplementation. John

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Mar 24 2010

Food of the Week – No Sodium!

Food Recommendations / By Tracewell

Salt lurks in bagels, cereal, report finds Mon Dec 1, 2008 3:16pm WASHINGTON (Reuters) – Harmful amounts of sodium can be found in unsalty foods such as breakfast cereal and bagels, according to Consumer Reports magazine. The group’s analysis of 37 food products found a cup of Kelley’s Raisin Bran contains 350 milligrams of sodium,

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Mar 24 2010

Vegetable of the Week – Red Cabbage

Food Recommendations / By Tracewell

Red cabbage is delicious, nutritious, and low in calories. Now don’t get your nose in a pickle. Just add some red wine vinaigrette and eat it raw like a salad or saute it for an easy flavorful side dish. Red Cabbage Plays a role in reducing the risk of breast cancer. Plays a role in

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Client Spotlight: Mark Shipley

Get some Vitamin D and be active

Healthy breakfast to jump start your metabolism

N2SHAPE Fruit for June: Apricots

N2SHAPE's Fruit for April

Moderate Drinking May Build Bone Density

Broccoli, Vegetable of the Month

Enhanced with carbohydrate-protein supplementation

Food of the Week – No Sodium!

Vegetable of the Week – Red Cabbage

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