March is not always my favorite month, but it IS National Nutrition month, which makes it a little better. Anyone who knows me knows I love talking about nutrition (maybe too much?), but this year, I want to focus my ranting on a nutritional rule I live by, that keeps food from ruling my life. You’ve all heard of this 80/20 rule by now, no? Many health and nutrition experts recommend following an 80/20 lifestyle, in which you eat healthy, wholesome foods 80% of the time, and “cheat foods” 20%. But how many of us put this into practice so seamlessly? I mean, are we really thinking of our meals in terms of percentages?

So to make it easier for you, I did the math (if you know me, you also know math is not a strength of mine). But here goes…if you eat 3 meals/day, the number of healthy meals you’re aiming for is about 17 per week, out of 21. If you eat 1-2 snacks per day, you want about 6-11 of them to be truly healthy during the week. That gives you 4 meals and 1-3 snacks to eat that are not the healthiest. So go ahead and enjoy that macaroni and cheese, pizza, cocktail or bag of pretzels. But it also means that the rest of the time, your meals do have to be healthy. Made of whole foods, with fruits, vegetables, whole grains and lean protein. Not packaged. Without added sugars. You get the idea.

Now, how to do this:

1. Plan your cheat meals. This is key. If you’re going to be going out to eat on the weekend or heading to a party, budget in those cheat foods and factor them into the rest of the week. Planning your treats can make eating whole foods the rest of the week a lot easier and will ensure you don’t go over the 20%.
2. Plan your healthy meals too. We know this…meal planning is key to keeping yourself on track. You don’t want to be stuck wasting a cheat meal just because you didn’t pack lunch that morning.
3. Consider that most restaurant meals (breakfast, lunch or dinners) constitute a cheat meal. Even when we think we’re making the healthiest choice, we have no control over how the food is prepared and I can promise you it’s worse than you think.
4. Keep a food journal. At the end of every week, go back and see if you stuck to the plan. Maybe you ate more than the 20 % cheat meals…that’s ok, just plan better next week. Or maybe, just maybe, you’ll find you have room for one extra treat next week…there’s a surprise I wouldn’t want to miss!

Also, I should note that the 80/20 rule applies to other areas of your life as well. But more on that later…

Happy March…and Happy Spring!!

When I heard the latest dietary guidelines recommend that adults limit their intake of added sugars to no more than 10 percent of their daily calories, I was thrilled! Finally, we’re admitting that sugar is a/the major cause of obesity and disease in our country, and I’m glad that’s reflected in the latest guidelines. Over the last 11 years of my fitness and  health coaching career, I’ve placed a huge emphasis on cleaning up my diet, and I’m proud to say I’m much healthier than I was before I started this journey. But, there’s always room for improvement and it’s always important to re-evaluate nutrition every now and again. So lately, my husband and I have been paying much more attention to the added sugars in some of our favorite foods, and it’s been a really good wake up call.

My favorite Greek yogurts, for example, can have 15-25 grams of sugar in them. The gluten free granola I sometimes sprinkle on top? 17 grams. The Clif bars we take on our weekend hikes: 22 grams. And then there’s the less obvious stuff: what’s in salad dressing, tomato sauce, the honey or maple syrup I use in cooking. That piece of dark chocolate I must have every day… I mean, it’s a good thing I bake as rarely as I do…that would really make the sugar grams add up!

So, needless to say, we’ve learned a lot by reading and re-reading the nutrition labels of our favorite “healthy” foods. And we’re not giving them all up. But, we are choosing to make simple swaps to lower our daily intake of added sugars. Here are some of the simple swaps I’ve made so far:

• Switching from vanilla Greek yogurt to plain Greek yogurt: Save 9 to 16 grams of sugar per serving. (Tip: this can take some time to get used to, so I recommend adding cinnamon, a little fruit and maybe some chia seeds…so good!)
• Sprinkling walnuts on top of my yogurt instead of granola: 16 grams less sugar per serving
• Making my own trail mix (from nuts and seeds) instead of eating store bought: 9 grams less sugar per serving
• Cooking chicken with a little olive oil and homemade spice blends instead of with barbeque sauce or other marinades: Saves at least 10-12 grams of sugar per serving.

Other ideas my clients and I have found helpful include:

 Homemade overnight oats…tell me this doesn’t look better than anything you can get in a packet…

• Making plain oatmeal with cinnamon and chopped nuts instead of flavored instant oatmeal or “healthy” cold cereals:  Save 12-16 grams of sugar per serving
• Buying flavored seltzer instead of vitamin water or iced tea:  Save at least 32 grams of sugar. Whoa!
• Toss olive oil, some lemon and garlic on your next salad instead of store bought dressings: Save about 10 grams of sugar (sometimes more!

I encourage you to take a few days and really look at what you’re eating. Look at the sugar content and decide if there’s a way you can reduce your sugar intake a little bit each week. I’m not talking major changes…little swaps add up. Feel free to share your swaps…I’m always looking for new ideas!

For more info about the 2015-2020 dietary guidelines, look here:

http://health.gov/dietaryguidelines/2015/guidelines/

For those of you who know me well or have trained with me in the past, you know how much I love goals. Daily goals, weekly goals, long-term goals. It’s how I stay accountable to my clients and myself, and is, I believe, the only way we can get where we want to go. But there’s something that’s just as important as looking ahead, and that’s looking back.

Like it is every New Year’s Eve, yesterday was a day of reflection for me. A chance to look back at the past year, relive some of the highlights, and process some of the tough times. It was a trying year, at times, facing some personal challenges but forcing me to grow into a more patient and less anxious person in the process. All while reminding me that I have THE MOST supportive husband, family and friends. For the first time, I also took some professional risks, which was terrifying, humbling and necessary. And because of that, I realized that the world doesn’t end if I make a mistake, embarrass myself or make decisions that don’t please everyone. What does happen, though, is that I learn from each mistake, each interaction, each embarrassment and I plan better for the future.

I’m so glad I took the time to think back on this year. To celebrate our first year of homeownership, the growth of a career I am so very passionate about, the reconnecting with old friends and meeting some amazing new people, taking a spontaneous and very memorable road trip with my husband and growing as a person, a wife, a friend, a daughter and a sister. And though it wasn’t always perfect, the challenges I faced in 2015 have prepared me for a healthier, happier and more productive 2016.

I always tell potential clients during our first meetings that, if you’re looking for very quick results, no matter what it takes, I’m not the trainer for you. But I am the trainer for you if you want to look back, one year from today, and reflect on the many healthy lifestyle changes you have made over the year, celebrate your successes and the achievement of multiple short-term goals, and appreciate the healthier you that you have become. I encourage them to focus on who they want to be a year from now. If you can embrace that a healthier lifestyle is a long-term commitment and that each year you will be healthier than the year before, then we’re gonna get along just fine!

So, in taking my own advice, I’m looking back on this past year and celebrating the small goals that I did meet despite some obstacles and appreciating how much closer it has taken me to the person I am going to be on December 31^st, 2016. I can’t wait to share my story with you next year!

Happy New Year. And may 2016 bring you the happiness and wellness you deserve.

And now for some 2015 highlights: 

Becoming and Auntie again and annual summer vacation to the Cape. so grateful for this amazing family of mine.

Driving from Boston to Nashville, Kentucky and West Virginia with my was one of the most memorable trips my husband and I have taken together. We were both surprised, but road trips might be a thing from now on!

Connecting with a very good friend in Boston and Newport this year was a highlight, for sure. It’s good to know that certain friendships never change, despite distance, careers, family obligations and time.

Finally joining the biking culture that is quite big around our city. So glad two very good friends convinced me to pick up this new workout and do the New York 5 Boro bike tour…I’m obsessed!

Ready or not…September’s here. That means, for many of us, it’s back to school/back to work/back to chaos, right? As an early morning trainer and an Occupational Therapist in the public school system, I’m very familiar with early morning chaos, and how the best of intentions to pack a healthy breakfast and lunch can somehow disintegrate in the midst of hitting the snooze button a few too many times, making the coffee (a must!), and trying to make myself look presentable. But I also know that making the right choices for breakfast and packing a healthy lunch goes a LONG way toward staying healthy and fit, and not having to buy new work clothes! So, I’m sharing with you a few of my “go-to’s” for eating well and still getting out the door on time:

1. Brown rice cakes topped with peanut or almond butter and a side of fruit.
2. Plain Greek yogurt with walnuts and berries.
3. Whole wheat toast topped with avocado or peanut butter and a sliced banana.
4. Oatmeal (a sit down option, but quick to prep), with walnuts, cinnamon and fresh or frozen fruit.
5. I also recently found this recipe on Pinterest, and love it! Perfect for those of us who love muffins (but don’t want all that sugar), easy to grab and go, and the kids will love them too: http://www.alagraham.com/2013/02/individual-baked-oatmeal-cups.html?m=1
6. And lastly, I bring to you my new favorite from a good friend who also happens to be an excellent cook and appreciates the early morning struggle. Overnight oats are a great way to get in whole grains and fresh fruit, and this recipe will keep you full all morning…and it’s beyond yummy!

Basic Overnight Recipe

1/3 cup rolled oats

1/3 cup Milk of your choice (I use So Delicious Coconut milk)

1/3 cup plain yogurt *

(I use So Delicious Coconut Milk Yogurt or

Greek would be great too-adds protein)

1/2 tbsp chia seeds

Pinch cinnamon

Vanilla extract (optional)

I also add Sun Warrior Vanilla Protein powder (keeps me full and adds protein)

* the yogurt can be eliminated but you will need more milk then

Directions:

Mix all ingredients in a container and leave in fridge “overnight”

It is literally that easy!!!

Can be left in fridge for up to 3 days

Variations:

To add more flavor and yumminess to your breakfast many variations can be added to the basic recipe, here are a few of my favorites:

1. Berry-Simply top the basic recipe with your favorite berries or any fruit of choice
2. Pina Colada- A spoon shredded coconut and chopped fresh pineapple (or canned)
3. Carrot Cake– Shredded fresh carrots, chopped walnuts, and maple syrup (could also add raisins)
4. Peanut Butter Cup-Add chocolate protein powder instead & spoon of peanut or almond butter
5. Almond Joy – Add a spoon of shredded Coconut to #4
6. Pumpkin Pie– substitute 1/3 cup organic canned pumpkin for yogurt and add nutmeg, cinnamon, chopped almonds or walnuts
7. Kheer –( indian rice pudding)- cardamom, nutmeg, chopped almonds and raisins (optional) –one of my faves!!!

So many options just let your imagination run wild!!

So there’s a few ideas to get your started as the school/work year begins. Remember, “abs are made in the kitchen”, and fast food breakfasts are the fastest way to a sluggish morning and bigger waistline.

Wishing you all a wonderful return to school/work, and happy and healthy Labor Day and a beautiful fall.

I was recently convinced by two very good friends to do a 40 mile charity ride around NYC – the 5Boro Bike Tour. I’ve been wanting to start biking for years, and charity events are a passion of mine. Plus, I’m always looking to visit one of my very best friends in NY…so, this seemed like a great idea all around. When I committed to the ride in January, May 3^rd seemed so far away, and I thought I had plenty of time to train. Then came the infamous 2015 Boston Winter.

Now, I’m sort of an anxious person, so by March, I started thinking I should get moving (keep in mind, I didn’t yet own a bike). While I was waiting for my bike to come in after I ordered it, and waiting even longer for the 7 foot snow mounds to melt in my neighborhood, I spent time riding a stationary bike indoors, picked up my running a bit, and concentrated on a well rounded leg and core strengthening routine. All important for building muscular endurance needed for a long ride…especially one with hills. Once the snow did melt, my friend and I started doing longer weekend rides around Boston, and I found time most weeks to do one shorter ride around my neighborhood that included hills.

The weekend of the ride came, and though a bit nervous, I felt ready (enough). We couldn’t have asked for a better day, and the ride was amazing! It turned out to be an incredible way to see the city, and I’m so grateful to my friends for convincing me to sign up for the event. The ride, and our weekend rides leading up to the event, gave us lots of opportunities to catch up on our lives outside of our usual happy hour or dinner dates. It got me training my body in a whole new way, and I do feel stronger because of it. In fact, now I can almost keep up with my husband on bike rides, and I’m enjoying Spring in a whole new way this year. So, I’m encouraging you to go out there and sign up for a charity run/walk/ride/triathelon. Enlisting the help of a trainer prior to an event is never a bad idea, but here are a few tips for your next endurance event:

• Get a good pair of shoes. You’re going to be racking up a lot of miles, so get fitted properly or even consider getting your gait assessed.
• Increase the distance you run or bike by no more than 10% each week.
• Include workouts focused on increasing speed also to alternate on the days you increase distance.
• Cross train…with other forms of cardio and definitely with strength training.
• Don’t forget your flexibility. Stretch more than you’re used to, or try that new yoga studio you’ve heard about.
• For short events, there’s probably no need to change your diet too much. “Carb loading” is certainly not necessary, but do seek out a Nutritionist who specializes in sports nutrition for any particularly long or challenging event.
• Eat enough and drink enough water for the days leading up to your event.

I hope you all find time to challenge yourself this Spring and Summer with a new event or workout routine. Once you start training for an event, you’ll find motivation and enjoyment in exercise again, and you’ll really appreciate how amazing it is to see your goal through. Signing up is the first step…what are you waiting for??

Happy “Throwback Thursday” readers! Instead of embarrassing pictures from my youth (wayyy too many to choose from), I’m celebrating this week with a special workout, because I was just remembering how working out used to be fun. Owing in part to the fact that we didn’t call it working out as kids, and also because being outside makes everything better. I’m encouraging all my readers to have fun with your workouts today. Get outside, soak up the sun, and work up a sweat without boredom. Here are a few “workouts” from your past worth revisiting:

1. Jump rope for 5 minutes
2. Hula hoop for 10
3. Jump on a trampoline for 15
4. Create an obstacle course in the backyard with the kids. Make sure it involves climbing under something, jumping over objects and at least one sprint. Run through three obstacle courses as fast as you can, aiming to beat your time each round.
5. Hopscotch. It’s pretty awesome, still.
6. Dust off your bike, grab your partner or a friend, and head out for a bike ride right after work.
7. Or, try this “Throwback Thursday Circuit” when you bring the kids to the nearby park:

Jump rope or jumping jacks – 100 jumps

Monkey bars – Swing across 2x

Suspended pull ups (holding swing)- 12x

Walking planks – 20x

Crab walk – 20x

Hanging knee tucks, from monkey bars or a sturdy tree branch – 15x

Rope/ladder climb – 3x

Swings! 5 minutes…or much longer. Have fun!

Repeat 2-3x…and don’t forget to stretch at the end 🙂

I’m so sure you’ll enjoy the many benefits of exercising outside once you get started. Feel free to share some of your “throwback Thursday” exercises…

My husband and I recently returned from a fun, week long road trip about 16 hours from home, our first long car trip since my days as a college student. It was a blast riding along the rolling green hills of West Virginia, hiking along the Red River Gorge in Kentucky and experiencing the live music scene in Nashville. But, along the route, I had a lot of time to think about the nutrition struggles we face when traveling, particularly to less populated areas, where our ideal organic/locally grown/vegan/gluten free foods may be hard to come by. So, I’m feeling a bit inspired to write down a few ideas of healthy, minimally processed snacks to take along on your next road trip, weekend adventure or just a really long Saturday at the kids’ baseball games:

• make your own trail mix, or really inspect the labels of store bought ones. I’m a fan of any combination of nuts, seeds and dried (unsweetened fruit), with a few coconut flakes thrown in for some flavor.
• Or, if you don’t have time to assemble the trail mix, pre-measured servings of walnuts, almonds or peanuts to carry in your travel bag work just as well.
• whole fruits, any kind.
• chop up veggies that travel well (carrots, peppers, cucumbers). If you have an insulated bag, pre-measured servings of hummus are a nice addition. Leave the ranch dressing in your fridge…or better yet, in the grocery store 🙂
• Individual servings of nut butters with brown rice cakes
• Dried edamame

These are just a few ideas. If you’ll have access to refrigeration, travel snacks are even easier to plan. Either way, never leave home without a plan, and a whole lotta healthy snacks!

*Taking a break during our hike to enjoy the beautiful scenery atop this bridge. And to eat some of our wholesome, trail friendly snacks, of course.