Monthly Archives: February 2016

Give Your Salad a Makeover


Nothing says “I’m on a diet” like a sad, boring salad. It is really easy to get burnt out on salads when you are trying to lose weight, especially if you keep making the same one over and over. By adding variety and mixing up the ingredients you can make a healthy salad that is anything but a big bowl of boring lettuce. Put some zip back in your salads with these easy tips and ideas:        

  • Mix up the greens: Try romaine, green leaf, red leaf, butter, Swiss chard, kale, shredded field greens, spring mix, baby spinach, arugula or even shredded Brussels’s sprouts.
  • Add some crunch: Try almonds, walnuts, cashews, water chestnuts, apple chunks, pumpkin seeds, pine nuts, or sunflower seeds.
  • Include a protein: Mix in Chickpeas, black beans, kidney beans, chicken, tuna fish, salmon, hardboiled egg, tofu. Meat can be fresh, canned, smoked, or in a pouch.
  • Vary your cheese: Try feta, goat, gorgonzola, shredded cheddar, or shaved parmesan.
  • Add some sweetness: Try strawberries, pomegranate seeds, pear or apple slices, or dried fruit like cranberries, raisins, or mango.
  • Load up on vegetables: Include shredded carrots, radishes, red pepper slices, red onion, jicama, hearts of palm, artichoke hearts, peas, pepperoncinis, tomatoes, cucumbers, broccoli florets, and sprouts.
  • Add some grains: Bulgur, quinoa, farro, wheat berries are a great way to add some fiber and filler to your salads, especially if you are vegan or vegetarian.
  • Make your own salad dressing: combine olive oil with different types of vinegar (red wine, balsamic, white balsamic, raspberry infused) or fresh squeezed lemon juice. Add chia seeds for extra fiber and heart healthy fats. Try adding fresh herbs for even more flavor.

Salad ideas:

  • Taco salad with ground turkey, salsa, black beans, corn, shredded cheddar, a dollop of light sour cream, and a few crushed tortillas
  • Asian salad with grilled chicken, slivered almonds, mandarin oranges, red pepper slices, water chestnuts, and Panera’s Asian dressing, Makato’s Ginger dressing, or make your own
  • Greek salad with chicken, peperoncinis, olives, feta cheese, and red onion
  • Mixed greens with pumpkin seeds, gorgonzola, shredded carrots, red onion, chickpeas
  • Spinach with strawberry slices, walnuts, goat cheese, red onions, and hearts of palm

Be well my friends and don’t eat boring salads,


Top 5 Easy Breakfasts

There are two types of people in this world: those that eat breakfast and those that do not. Different things work for different people, but I am most definitely in the Must Eat Breakfast Every Day Club. One of the most frequently asked questions I get from my clients is “what do you eat for breakfast?”, so I decided to put together a list of my top 5.

1. High fiber English muffin with nut butter


This is my go to when I wake up craving something sweet. I am obsessed with Justin’s Nut Butter Honey Classic Peanut Butter. It is little pricey compared to other brands, but it is so good. I also add a good sprinkle of chia seeds for some extra protein, fiber, and heart healthy omega 3’s. Chia seeds swell in liquid and create a gel like mixture that will help you feel full and hold you over. I hope I didn’t make that sound gross because they aren’t, they are amazing.

2. Avocado toast


This is a super easy breakfast, but  the avocado makes it feel more sophisticated than what it really is. I like using a hearty whole wheat bread, like Turano, and then mash a half avocado on top. If I am feeling extra fancy, I will add a sprinkle of kosher salt, radish slices (or any other veg), a squeeze of fresh lime, and a drizzle of sriracha. A whole avocado can be close to 300 calories so be careful with how much you use!

3. Bagel thin with fried egg, Laughing Cow cheese, and greens.

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In case you haven’t noticed, I really like having some sort of bread in the morning. A whole bagel can be a bit much, but I recently discovered Thomas Everything Bagel Thins and they are the absolute best! One bagel is 110 calories and you get 5 grams of protein and 5 grams of fiber. I load it up with one fried egg, a Laughing Cow Cheese wedge, and greens (whatever is in the fridge- arugula, spring mix, kale, or spinach). Sometimes it gets messy.

4. Mini Egg Omelets from Skinnytaste (Anyone else have a major girl crush on Gina?)

Not only are these mini omelets super easy to make, but you can also make them ahead of time and just pop them in the microwave for a quick minute before you run out the door. This recipe is completely customizable and you can make it with lots of different veggies, meats, and cheeses.

5. Yogurt with cereal and chia seeds.

Mixed Berries & Açai Non-FatWhen I say yogurt, what I really mean is Siggi’s Icelandic-style yogurt. It really packs in the protein and unlike other flavored yogurt, there is very little sugar and no artificial sweeteners. The sugar in Siggi’s comes from that natural occurring lactose (which is in all yogurt) and real fruit (not flavoring). I like to add a sprinkle of chia seeds and some cereal (Barbara’s Puffins Cereal is my current favorite) for a little crunch. This makes for an easy breakfast on the go or for a snack later on in the day.

Lastly , timing (because you all love to ask about this as well). The timing of my breakfast really depends on when I am working out for the day. If I take an early morning class I usually have a small handful of nuts when I get up and then my normal breakfast when I get home. Nothing gets me through a hard workout like dreaming about what I am going to make for breakfast as soon as I get home. I’m sure I can’t be the only that does this, right? And if I am working out later in the day, I typically eat within an hour of getting up.

I did name drop a lot of different product, but this is not a sponsored post. These are just some of my current favorites.
And just so you know, I would be lying if I said I never ate bacon on the weekends.

Be well my friends and don’t skip breakfast,




How to Lose Weight Without Giving up Alcohol

It’s truly a shame alcohol has calories because it is often an integral part of happy hour, sporting events, birthdays, holidays, concerts, and other special events. Sure, cutting it out will save calories and help you lose weight, but that sounds boring and super lame. I’m not saying there is some magical pill that will allow you to drink as much as you like and still lose weight, but by following the tips below you can make room for your booze and enjoy it too!

1. Choose the lower calorie options. Whether you prefer beer, wine, or hard alcohol there are ways to keep the calories down.

Beer Drinkers: choose light or session beers. Corona light is my go to beer choice, especially in the summer time. It has ~100 calories per 12oz bottle and has more flavor than a bud or miller light, but the calories are just as low. Add a lime for even more flavor and I am a happy girl. My husband on the other hand, simply ain’t having it. He likes his hops, IPA’s, pale ales, and all those other higher alcohol percentage beers that can pack in over 200 calories per 12oz bottle. Luckily for him and other beer connoisseurs, the prevalence of session beers is on the rise. Not only do session beers have more flavor to satisfy a more sophisticated palate, but they were crafted so you could have a “drinking session” without getting too drunk. Check out this beer list for some good picks.

Wine Lovers: choose wines that are less than 14%- it should be on the bottle. Typically champagne and sparkling wines will be the lowest. It doesn’t have to be NYE to pop the champs!

Hard liquor: opt for low calorie mixers and simple cocktails. Vodka with club soda, a bloody mary, or whiskey with diet soda are all good options. If you really want a margarita, mojito, or some other sugary cocktail, have one and then try to switch to something less calorie dense.

2. Learn to give and take. If you aren’t willing to give up alcohol entirely that is fine, but you will need to make some compromises elsewhere. For example, if you know you are getting drinks after work, skip the afternoon cookie and make a healthy selection at dinner. Don’t let a few beers or bottle of wine be an excuse to make bad food choices. Instead of doing drinks AND dessert, pick one or the other.

3. Moderation, moderation, moderation! Not only will this save you from possibly embarrassing yourself from getting too drunk, but it will also keep you from having a hangover. Before going out, decide how many drinks you are going to have and stick to it.

4. Find some social activities that don’t involve alcohol! Instead of meeting the girls for Happy Hour, take a yoga class together. Instead of doing brunch, go for a morning hike or walk. You will still get to spend time together and get in some exercise!

Be well my friends and drink responsibly,