Archive for January, 2016


There are certain habits that we do every day. For example, most of us, when we wake Nike-JustDoIt-560up, drink coffee. (I don’t know how you non-coffee drinkers do it!) For some of us, coffee drinking is  an instigation habit—it is triggered by a cue. The cue might be hearing your alarm or seeing the coffee pot on the kitchen counter. The point is, you do not debate or deliberate whether or not to have coffee—you just do it.

I just read a study on exercise adherence and sure enough, researchers found that the most consistent exercisers were those who turned it into habit. But not just any habit—a habit that is triggered by a cue. For example, the alarm goes off and right after the coffee, you head to the gym without even thinking about it. (No deliberation or debate.)

What type of exercise should you be doing? In the beginning, it doesn’t make much difference, since you are trying to establish a routine. For example, you can go for a walk around your neighborhood for 10 minutes. This 10 minute walk is non-negotiable, just like coffee drinking. Once you’ve established the habit, you will be able to more easily tweak the exercise duration and/or type, simply because you’re used to doing it.

Boy, Nike was right when they said JUST DO IT.




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I know this seems awfully strange but this was my first time cooking with artichokes. Delicious! I love the combination of the artichokes and olives. A must-try, easy recipe!



8 bone-in, skinless chicken thighs (about 2 1⁄2 pounds)

¼ teaspoon sea salt

¼ teaspoon freshly ground black pepper

¼ teaspoon granulated garlic

1 medium onion

2 tablespoons extra-virgin olive oil, divided

3 large garlic cloves, finely chopped

1 can (15 ounces) water-packed artichoke hearts, drained

4 ounces mixed, pitted Greek olives

1 ½ cups low-sodium chicken broth

2 tablespoons fresh chopped oregano leaves (or 2 teaspoons dried oregano)

1 large lemon, sliced into thin rounds

2 tablespoons water

1 tablespoon arrowroot starch (optional)


Season the chicken with the salt, pepper, and granulated garlic.

Cut the onion in half through the root end. Peel, then lay the onion flat on a cutting board and slice crosswise into thin half-moons.

Heat 1 tablespoon of the oil in a heavy, wide-mouthed pan (3- to 4-quart braiser or sauté pan with a lid) over medium heat. When the oil is hot, add the chicken, and brown on both sides, about 4 minutes per side. Remove the chicken thighs from the pan to a plate or rimmed baking sheet and set aside.

To the same pan, add the onions and cook until softened, 3 to 4 minutes. Then add the chopped garlic and cook 1 minute more. Add the artichoke hearts, olives, broth, remaining olive oil, and oregano. Add the chicken thighs back into the pan and top the chicken with the lemon slices.

Bring the mixture to a strong simmer, put the lid on, and reduce the heat to medium-low. Simmer over low heat for 12 to 13 minutes or until the thighs reach an internal temperature of 165°F when measured with a digital thermometer.

To serve, place the chicken thighs in shallow bowls and pour the vegetables and juice over the top. If you prefer thicker gravy, whisk together 1 tablespoon arrowroot starch and 1 tablespoon cold water in a small bowl until smooth. Remove the chicken thighs from the pan and stir the arrowroot mixture into the juices and stir. Cook for 1 to 2 minutes, until the juices thicken into gravy.

(Adapted from a recipe found on



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If you have tried to lose weight, through calorie counting, and haven’t been successful, it’s time to take a different approach. It might not be how much you’re eating, it could be WHAT you’re eating.

I’ve been a huge fan of healthy carbohydrates (fruits, vegetables, whole grains) for a long time and I believe that we all need include these in our diets. However, some people have a carb-intolerance. A carb intolerance can mean several things:

  • After eating things like cereals, bread, pasta, and baked goods, you feel bloated, gassy or simply “off”. This could mean you might have gluten sensitivity, which causes inflammation. This will most definitely affect your weight loss success. If this is the case, you might want to consider trying a gluten-free diet for a few weeks to see if you feel better.
  • We know that eating carbs like candy, cake and pretzels (all high on the glycemic index) can affect blood sugar. Carbohydrates break down into glucose. With a surge of glucose in the bloodstream, too much insulin might be secreted leading to (in some people) a drop in blood sugar, signaling hunger. Given this physiological response, we can understand the cycle: eating certain carbs leads to wanting to eat even more. However, for someone people, even the healthier carbs (like brown rice, quinoa, and potatoes) can cause this cycle.
  • There is a mental component when it comes to certain carbohydrates. For  5431304634badCheese_Pizzaexample, many of my clients find pizza to be a trigger. Eating pizza leads to eating other things like ice-cream, brownies and M&M’s.   I’ve never heard a client complain that eating chicken did the same thing. I also never heard anyone say that too much pork tenderloin made them feel hungover or foggy. Yes, it’s too much carbs that do it!

If you can relate to any of these scenarios, tweak your diet. You don’t have to make a major change, you just need to reduce your carbohydrate intake and increase your protein and healthy fats. Eat lean protein like chicken, turkey, fish, seafood and tofu. Add healthy fats like nuts, nut butters, avocados, and olive oil. If you’ve been eating fat free dairy, like Greek yogurt, try eating low-fat dairy. All of these changes might make you feel less hungry and therefore, less likely to reach for the pretzels.

I recently did this. My diet needed more protein and so I decreased my carbohydrates and added protein and healthy fats. Initially, it felt difficult. But once I got used to it, I have to admit………I feel better. Give it a try!

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This salmon recipe has FIVE ingredients! Super easy and great flavors!


1 ¼ pound wild salmon, skin removed, cut into 4 pieces

2 tablespoons whole grain mustard

2 tablespoons 100% pure maple syrup

1 clove garlic, minced

Juice of ½ a lemon


Pre-heat oven to 400-degrees Fahrenheit. Place salmon pieces on a sheet pan lined with parchment paper. Season with salt and pepper; roast for 10 minutes.

In a small bowl, combine mustard, maple syrup, garlic and lemon juice. After the 10 minutes of cooking, brush salmon with mixture and return to the oven for 5 minutes or until salmon is just cooked through.

 (Adapted from a recipe found on

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Diets do NOT work!20ca0ce4ce8a7cfe9d86b9daf47e3b21HOW COOL IS MUSCLE?????coolpic13Here is why I LOVE the plank!!plank

Sorry exercise fans…….this is SO true!you-cant-out-exercise-a-bad-diet2My FAVORITE saying of all time!


Boy, is this ever true…..


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