Selfishness is a must!

I spend a decent amount of time trying to make others are happy – whether it be family, friends, clients…whomever – I like to make sure people feel special/important. I can’t say it’s in any way altruistic. I get a sense of joy making sure others are taken care of but sometimes I forget that I need to be taken care of too.

If you’re like me, you often put off the little things you ‘do for you’ when you need to cut something out of your schedule. In my experience, that sense of joy I get when doing for others isn’t as strong when I cut out the little ‘selfish’ things I do for myself.

Don’t neglect your own needs! Make time for your practice, your cardio, your cup of tea/moment zen, your mani/pedi…whatever! When you allow yourself those moments of selfishness you end up being a lot more selfless in your day to day encounters.

You’re important! It’s okay to be a little selfish sometimes…promise!


Go Nuts!!

Go Nuts!!

I am a total nut freak! Raw, roasted or in butter form, I probably consume anywhere between 1-3 servings daily!

A lot of people watching their weight try to avoid nuts and nut butters because of the higher fat content but don’t be fooled!! Adding nuts to your daily diet can help contribute to weight loss!!

The unsaturated and polyunsaturated fats in nuts are hugely beneficial to your body’s many functions – including but not limited to your metabolism (ya know, that function that helps your body break down food and burn fat). Yes, you need fat to loose fat, haha! Plus, nuts are a great source of protein!

The only two things you really need to watch out for are portion control and raw vs. roasted nuts. I recommend always buying raw nuts and dry roasting them yourself with a little salt. Buying roasted nuts can majorly spike the calorie content as most manufacturers use gobs of honey or oil. Commonly, nuts are 1/4cup or 2tablespoons a serving, so make sure to measure and don’t forget…



Face Time

Thanks to modern technology, people are more connected than ever. Friends and family from across the globe are able to stay in touch, folks can share their thoughts with the world through a plethora of mediums, but it seems like no one is concerning themselves with face time.

No, I don’t mean the nifty video chat feature on your iphone – I mean actual face to face human interaction.

With my busy schedule I gchat, email, videochat, text and talk on the phone to stay in touch with my friends. Is that enough? When I think about it, I almost never SEE my friends. Even though we ‘speak’ daily (or close to it), I go months without sharing a drink, meal, whatever with certain friends who I feel I am closest with.

While its understandable not to frequently see friends who live in different states, I have friends within walking or driving distance I am lucky to see a couple times a year. Coordinating schedules is tough, but is there honestly a good excuse?

Modern technology is great, don’t get me wrong, but don’t let it replace authentic interaction.  Make time to grab coffee or a bite with a friend you haven’t seen in awhile, plan a weekend trip to visit a friend from out of town – life’s too short!

No virtual medium in the world can replace the feeling evoked by a hug from a friend, someone holding your hand or a kiss on your cheek.

Make face time!

Fabulous Feta!

Fabulous Feta!

I have been on a salad kick as of late…is it obvious?!?!

While this isn’t exactly inventive, its insanely delicious and healthy. As I have mentioned in previous posts, sometimes keeping it simple is simply best!

Cranberries, almonds and feta cheese play off each other well – both on your palate and in your body. Pairing these powerhouses ensures you’ve covered most of what your body needs to function at its best!

Feta cheese is high in protein and calcium but low in fat and calories. Boosting your body’s natural defenses with its probiotics and vitamins A/B, feta is one of those cheeses its okay to indulge in!

Almonds are high in protein too but are also full of fiber, folic acid, vitamin E and B2. These nuts are great for your skin, cell repair and your metabolic health!

Rounding out the trio is dried cranberries which I promise are not just there for a sweetly tart bite. Bursting with antioxidants that support your immune, digestive, cardiovascular and skeletal systems, these berries certainly hold their nutritional own.

Take a little less than a quarter cup of dried cranberries, fat free feta cheese and almonds to start. Add these three flavorful toppings to herbed mixed greens (parsley, dill and cilantro – yes, please!) and toss with a little salt/pepper and lemon. In this yummy, less than 350 calorie, salad you’ve got everything you need to stay motivated and fuel your day!


Rise to Shine

Dragging in the morning? Finding it hard to get your day moving? I’ve noticed that starting the day with some cardio gets the blood pumping and positive juices flowing!

Not a morning person? That’s okay! Truth be told, I had 6am practice before school through most of my youth and I still struggle most mornings! I inevitably have to negotiate my way out of bed and into my sneakers to even get up the street to the gym. Admittedly, it takes a solid 10 minutes before I ‘get into it’ and really begin to wake up, but by the time I am done, I feel amazing!

Hitting the gym in the morning, or at all, isn’t for everyone and I completely respect that! You don’t have to be a fitness fan to give my little theory a shot. Take a few minutes when you get up in the morning to do some jumping jacks, push-ups, sit ups, burpees, knee highs, run your stairs…something to get your heart rate up a bit and your blood flowing.

Give it a try and see if your days aren’t a little brighter!

Not your mama’s radish

Not your mama's radish

If you have no idea what you’re looking at, meet the watermelon radish! By far my favorite radish, for many reasons, not the least of which is the totally gorgeous fuchsia flesh and green rim!

Resembling one of America’s favorite summer fruits, the watermelon, this fun veggie is a beautiful, healthy addition to any salad.

Raw, roasted or pickled, pairing this vitamin C rich root with your favorite salads will add an appealing twist!

Watermelon radishes are more mild and slightly sweet as compared to your standard radish. In addition to being a great source of Vitamin C, radishes stimulate liver function and promote healthy digestion.

You can buy watermelon radish seeds to add to your garden or snag some at your local farmers market/grocery store.

Even if you’re not impressed by the health benefits, there is no denying how pretty these little discs will look in your next garden salad!


Like you mean it!

I’m a sucker for a good routine! Because I have many different things going on, I take comfort knowing its all organized, planned out and ‘on the schedule.’ The only drawback is, at times, I can forget why I am doing any of it in the first place.

I can’t possibly be alone in this – do you ever feel like you’re just going through the motions?

For the most part, life is full of things I enjoy – family, friends, coaching, cooking, yoga, spinning, oh and that little thing call a job! So why does life feel like a chore sometimes?

Too many times I can get caught up in the unimportant details that I forget the big picture – I lose sight of the reasons I love to coach, enjoy my practice, have a passion for cooking…you get the idea!

For me, taking a moment to reflect – whether it be closing my eyes and taking a deep breath or going for a quick walk to decompress – makes all the difference in the world.

If you’re just going through the motions, it shows! Remind yourself why you love what you do and do it like you mean it!!

Lemon Tuna Salad

Lemon Tuna Salad

Instead of slapping tuna salad between two slices of bread and loading it with mayo, try this low fat, low carb, lemony alternative.

Tuna is a fantastic source of protein and omega 3s, as well as tons of vitamins, minerals and anti-oxidants. This protein packed pez (fish) provides metabolic energy and slows the absorption of carbs into your blood stream to help sustain your energy through the day. Additionally, its high in selenium, vitamin D, phosphorus and calcium so its great for your bones, teeth and overall health.

Both the tuna and the greens are dressed with fresh lemon juice, so if the health benefits from the tuna weren’t enough for you to give it a try, maybe the lemons will put you over the edge. With the power to help fight infection, lower blood pressure, improve skin and detoxify your digestive system, this calorie free little tart is a must have in your diet!

Try adding salt, pepper, lemon juice and a tiny bit of low fat mayo to a can of solid white albacore tuna. Toss mixed greens and herbs (I like using dill, cilantro and parsley) with salt pepper and lemon and top with your tuna salad.

This lemony lunch is under 300 calories, amazing for you, and packs a flavorful punch!

Practice Makes Perfect?

Whether it was school, sports, chores, talking to boys or anything else you think of, I was always taught that practice makes perfect – words to live by. Whenever I would grumble about folding my laundry or emptying the dishwasher, my father would make some remark about just needing more practice. Whenever I couldn’t quite perform a dive right I would spend hours doing it over and over again – practice makes perfect!

Is that really true?

I tried so hard to be perfect at everything my whole life and all I ended up with was a big old feeling of inadequacy – fun! Don’t get me wrong, setting goals, striving to be better (or even the best), and dreaming big are all amazing life practices I very much encourage. I am merely suggesting that focusing on perfection in every aspect of life might get exhausting.

Perhaps striving for progress, continued and perpetual progress, might be a more worthy pursuit. I don’t pretend to know the secrets of success and happiness but I do know that I aim for self-growth at every turn!!

I am not perfect – ha, nowhere close! – but I know I am growing into the best version of myself everyday!

Love or Hate: A Broccoli Story

Love or Hate: A Broccoli Story

No matter which side you’re on, there is no denying the big time benefits from broccoli! Thankfully, I can’t seem to get enough of this green superfood!

Like almost everything, broccoli most nutrient rich in its raw form, but can be eaten in a variety of ways! Broccoli is a low cal, low fat, high fiber, smart carb which provides protein, vitamins A, B, C and K, omega 3, calcium, potassium, beta-carotene and much more.

All of its complex nutrients help give you energy throughout the day, detoxify your body, lower cholesterol, promote skin health and have anti-inflammatory properties.

Whether you’re on the broccoli bandwagon or not, its a great vegetable to try and incorporate into your diet!

*Try steaming some lightly and squeezing a little lemon over top if you’re not the biggest fan of the flavor but are still looking for a boost in your diet*