What’s For Lunch?

Myself and a few of my co-workers often forget to bring lunch to work, leaving the door to unhealthy foods wide open. Although most of the time we try to find something healthy to eat, we are not always successful. 

Let me first say carbs are a necessity. They provide infinite amounts of nutrients and give you energy. Ever wonder why the night before a football game the whole team has carb night? It is to store their body with energy that they can use on game day. Without carbs or at least an appropriate substitute, you will most likely find yourself frequently burnt out, especially after an afternoon of kickboxing. It’s not about cutting carbs out, it’s about finding the good ones ones to eat like brown rice, 100% whole wheats or whole grain. Make sure it says 100%! 

So here’s my tips! Eat a healthy breakfast like egg whites with a sprinkle of goat cheese and dill and pair it with an apple or banana. For lunch, eat carbs. Yes I said it. “EAT Carbs” for lunch! That way you can store enough energy to get through the rest of your day and still have enough to get through your working out. After a workout, you should eat a large salad with lots of vegetables and a fillet of fish. I like salmon since it has high levels of protein. Doing this will help restore the nutrients and won’t be heavy on you’re stomach. It’s really never good to go to sleep on a full stomach.

Let us know if you have any questions?

Five Tips on Healthy Eating

1. Eat Breakfast within the first hour after you wakeup: I can honestly say I have a hard time doing this since it takes me about an hour just to get ready. However, my recent solution is to iron and lay out my clothes the night before. This saves me about 20 minutes, just enough time for a nutrition bowl of oatmeal or cereal. If you prefer to pick out your clothes in the morning or just can’t seem to get yourself into the habit of laying out your clothes the night before, take the hour or so you need to get ready and grab an odwalla protein smoothy from the frige.

2. Mid-day Carbs: As much as we think carbohydrates are bad they are a key component in having a successful productive day. Carbs give us energy and while it is good to manage your intake, you should also be mindful of good and bad carbs and how much you should intake. I prefer to eat my carbs for lunch, whether it is brown rice, 100% whole wheat pasta, or a healthy tuna sandwich on 100% whole wheat bread, (by healthy I mean minus the mayonnaise). Eating carbs mid-day gives me the rest of the day to burn off the calories and to use the energy.

3. Snack please?: Yes snacks are good! The higher the frequency in your eating the higher the activity of your metabolism. This is not to say that you should eat all day because if you’re not hungry then there is no need to eat, but if you are, snacks can be a good way to curve your appetite, prevent you from overeating and keep your metabolism going. My preferred snack is a green apple (of any fruit for that matter) and a slice of cheese. If I’m extra hungry a few walnuts or almonds as well.

4. Dinner 3 hours before Bed: You’ve probably heard it time and time again that you should eat dinner before 7pm but nowadays most people don’t even get home until 6pm or later. I don’t know about you but the first thing I want to do when I get home from a long days work is to NOT cook dinner. Remember that 7pm marker is based on the idea that you will be going to bed soon after and therefore sleeping on a full stomach. Again I personally don’t go to bed until at least 12am so as long as you are up and being productive or just having fun your food will have had time to digest.

5. Have one Cheat day a week!

Believe it or not I lost 23 pounds and managed to keep it off doing this : )        

Breakfast On-the-Go

I’m sure we have all heard this before “Breakfast is the Most Important Meal of the Day.” If this is true, why do so many of us skip it!

One of the troubles that many of us professional women face is Time. We have so much to accomplish in a day that sometimes we get up and rush to where we need to be. Understandable, but how can we ensure that we have a good meal to fuel us for our busy day? My motto is prepare easy meals ahead of time. Here are Three Breakfast choices that fit the demands of a busy contemporary women, without shortening her on the much needed nutrients to start her day: 

  1.  Oatmeal: This takes can take less than 5 minutes, all you need is a microwave and a plastic spoon. When you wake up in the morning warm up the oatmeal so it’s ready for you to take on the road, or you can wait to warm it up at work if you prefer to eat at your desk.
  2. Hard Boiled Eggs: You can let these boil while you are getting ready for work. If you have a few minutes you can eat them at home, just sparkle them with pepper and a dash of salt.
  3. Cereal: Yes, take it back to childhood and get some the nutritional cereal, which means take it easy on the sugar! If you don’t have time to eat a bowl at home you can get the individual packs (or make your own) to eat during your commute or when you get to work. 

Bonus Item: Fruits: The night before, prepare baggies of your favorite fruit for you to grab and go in the morning.

Curb your sweet tooth, Curve your body


Curbing your sweet tooth can curve your body in the right places. Here’s 6 tips to save your dental, health, and cosmetic costs!

  1. Prepare and eat healthy meals: Often times I eat sweets when I’m actually hungry. Sometimes when I eat a full meal I don’t even have room for dessert.
  2. Prepare healthy snacks: Let’s face it, sometimes during the day we get a little hungry, and that’s okay! Instead of eating candy or cookies try healthy snacks to tie you over until your next meal, eat some fruits or veggies.
  3. Eat in moderation: Like most things in life, being balanced is key. I wouldn’t say you have to totally cut out sweets but just don’t go over board. Try eating only one sweet a day or indulging only on the weekends. Going cold turkey can be hard. Instead, slowly decrease your sweet intake until you’ve reached what’s ideal.
  4. Healthy + sweets?: If you’re going to eat dessert anyway why not add something healthy to it? Try chocolate with strawberries or marshmellows. Or apples with caramel
  5. Just say no: Sometimes you have to look your favorite dessert in the face and NOT eat it. This isn’t for the faint of heart. It’s hard to do but sometimes it’s just necessary
  6. Choose a healthy alternative: Let’s face it, sometimes we just want something sweet or something chewy, something, anything! If this is you make sure you choose a healthy alternative. If you need something sweet eat strawberries, pineapples or some type of sweet fruit. If u want something to crunch try nuts or celery. Whatever you craving you get from sweets try to substitute it for something better. 

So what does this look like in real life? I used to love Old Henry’s candy bars. They were my chocolate delight. But I figured I needed to lay off the sweets so I decided no more chocolate for me. Sometimes I would go into the store, hold the candy bar in my hand and then put it back. I would then eat my alternatives, almonds. Implementation of number 5 and 6 at its best. Now how will you curb your sweet tooth?

Healthy, Hardy and Tasty!!!

Breakfast is seriously my favorite meal of the day but as most of us dive out of bed ten minutes before we need to be on the freeway, preparing and consuming a proper breakfast is a bit challenging. With that said here are three of my favorite breakfast-on-the-go meals:

1. Since I’m the type who loves to get every possible minute of sleep, especially when I have to get up early for work, Cereal, hot or cold, is often the only thing on the menu Monday through Friday and Kashi is the best!!! Not only is it super healthy they have so many options that it’s hard to get bored. (Estimated preparation time: 1 minute : )!

2. Breakfast Parfait: Try the Fage Greek yogurt (3 tablespoons), Honey (1 tablespoon), some Fat free or Low fat Granola (I prefer the one without raisins), and last but not least add some fresh raspberries, blueberries and strawberries! (Estimated preparation time 5 minutes)

3. Egg white omelets are alway a healthy delight. You can add what ever you like to them, cheese, meat, vegatable and it only takes about 10 minutes to prepare. And to save time and waste less I would recommend purchasing the egg whites that come in the carton from the grocery store.

Bon Appétit!