A Year Of Gratitude

People usually celebrate their birthdays. It’s an accomplishment of sorts: being born and being alive. However, I find it somewhat odd, seeing as I didn’t actually do anything to achieve my birth or state of living. Luck allowed me to have two parents that decided to have a third child, the genes to not get significantly ill, and the fortune to not be in any tragic accidents.

So birthdays are a celebration. But they are a celebration of everything that we are grateful for.

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5 Road Warrior Tips To Stay Healthy While Traveling for Work

I’ll be honest with you, I’ve never actually traveled for work. My profession barely takes me more than a few blocks from my apartment in Chicago. Nevertheless, from family, friends, and clients, I have heard of the pitfalls that come with a job which requires frequent travel.

Sometimes you have a hotel gym with lots of equipment. Other times you are lucky to have a dumbbell. Sometimes you get off work at 6pm. Other times you get off work at 3am. Sometimes you have a Whole Foods next to your hotel. Other times you are lucky to get a 711. 

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Carbs, Fats, Proteins: The Good, The Bad, The Ugly

You may have heard the rumor that not all food is created equal. Well, I hate to be the bearer of bad news, but this rumor (unlike those nasty high school rumors) is actually true.

This blog serves to break down The Good, The Bad, and The Ugly for Carbohydrates, Fats, and Proteins. But before we begin, let’s take a look at which foods fall under which category.

Below is a list of sources of carbs, fats, and proteins. Please be aware that this by no means is a complete list. In addition, you’ll notice that some foods are made up of multiple nutrients, such as fruits that are both carbohydrates and fats (avocados and coconut), or dairy that is both protein and fat (cheese, whole milk.) Continue reading “Carbs, Fats, Proteins: The Good, The Bad, The Ugly”

How to Achieve Your New Year’s Resolution

As the holidays come to a close and we’ve had our fair share of alcohol and sweets, we look towards the New Year as a cleanse from unhealthy habits and a revamping of healthy ones. However, many of us make the same resolutions year after year, without any success. Did you know that only 8% of Americans are successful in their New Year’s Resolutions? Why is that??

I believe it’s because we set ourselves up for failure from the very beginning. We do not know how to make and plan for sustainable change. We decide on New Year’s Eve that we are going on a detox diet, and joining a bootcamp, only to back out on January 2.

Instead, why don’t we make 2017 the year that we make change for good? Continue reading “How to Achieve Your New Year’s Resolution”

5 Food Shaming Comments to Avoid

There is something that has been getting on my nerves lately, and it needs to stop.

It’s called Food Shaming.

I regularly eat a pretty healthy diet. I actually like fruits and veggies. And I love the fact that I can eat A TON of them without much worry of excess calories.

When someone rolls their eyes and says, “Oh I’m sure those cucumbers taste great, Sarah. . .” I feel really bad. I feel small, guilty, and ashamed. I almost want to eat junk food just to make the other person leave me alone.

I should not have to feel this way!!

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How to Stay Healthy On Vacation

Today I write you from 39,000 feet in the air on my way to the United States from Italy.

For the past 10 days I have been traveling throughout that beautiful country. Long story short: my mother turns 60 this year and she wanted to go to Italy to celebrate. Luckily enough, the timing worked out for about 10 family members!

As I was preparing for the trip, I had many people tell me how I would gain a lot of weight, and it would be impossible to maintain a healthy diet, not to mention vegan or vegetarian.

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The First Three Things To Do When Beginning a Health Journey

Let me begin by defining who this blog is for.

This blog is for Tim.

Tim is employed at a non physical job where he is seated the majority of his time. He hasn’t worked out since college when he would go to the gym with some buddies, ride the bike for 10 minutes, do a few sets of bench press, add in some sit ups, and go home to drink beer and watch football. Since then (and it’s been at least a few years), he has become almost completely inactive.   

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Calorie Density – What is it and how can it help you lose weight?

I used to be against calorie counting. I thought it promoted anxiety, OCD-type behavior, and a low self esteem. I still believe that these things are possible, but I found that counting my calories actually gave me the freedom to eat more and stress out less. This all happened once I gained an understanding of calorie density.

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Grocery Shopping Cheat Sheet

Grocery shopping can be stressful. It’s crowded, the lines are long, and they are always out of your favorite peanut butter!

Once you add the stress of reading labels and trying to buy “healthy” food, it’s almost too much to handle!

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The “Magic Formula” to Fitness

When you are a doctor and you go out with friends or family, everyone wants you to take a look at the mole on their back, or ask why their knees hurt in the morning.

When you are a health coach or personal trainer and you go out with friends or family, everyone wants to ask you the best exercise to “tone” their arms, what they should eat for breakfast, and how often they should workout.

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