Archive for June, 2018


If we take a good, hard look at ourselves we will all see that our best quality is also our download.jpgworst quality. It’s like a pancake: one side works for you until you FLIP IT. Perhaps you’re laid back and don’t stress a lot. Wonderful! But FLIP IT and this mellowness might also mean that you lack discipline, and struggle with sticking to a routine.

I have endless energy. I wake up each day ready to go! I am consistent with exercise and love routines. But FLIP IT and I see that I always need to feel productive, can be rigid, and have great difficulty relaxing, which is vital for optimum health. I need to sleep more and spend more time relaxing. Since I am aware of this, I am trying my best to make mini changes in my daily life. It’s not easy.

Exercise and nutrition are very important factors in leading healthy lives. However, I believe self-awareness is even more important. We need to understand ourselves—to truly know what works for us and what doesn’t. This way, we can tweak and adjust all elements that are important: diet, exercise, sleep, stress, spirituality, intimacy, friendships, work, passions, and relaxation,  to name a few.

I would love to hear from you, so if you are brave enough…..share! What is your very best quality that, when FLIPPED, can also get in your way?



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I know many of us are avoiding pasta but every now and then it’s a great treat! This pasta salad is a perfect side dish to bring to any BBQ or to serve, at home,  with lean protein. If you want to eat less pasta, add more tomatoes and cucumbers!!!  This recipe is filled with seasonal fresh ingredients!

ingredients download-1.jpg

kosher salt

1 lb. farfalle

¼ c. extra-virgin olive oil

3 tbsp. red wine vinegar

½ tsp. dried oregano

½ tsp. garlic powder

1 large cucumber, chopped

1 c. cherry tomatoes, halved

1/3 c. Kalamata olives, pitted and chopped

½ red onion, chopped

Freshly ground black pepper

2 tbsp. dill, finely chopped

½ c. crumbled feta


In a large pot of salted boiling water, cook farfalle according to package directions until al dente. Drain and transfer to a large serving bowl.

Make dressing: In a small bowl, whisk together olive oil, red wine vinegar, oregano and garlic powder.

To serving bowl add cucumbers, tomatoes, olives and onions. Add dressing and toss until evenly coated. Season with salt and pepper and add dill, then top with feta.

(Recipe found on

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This recipe screams summer–especially if you cook the chicken on the grill!! 


3 tbsp. extra-virgin olive oil, divideddownload.jpg

1-pound boneless skinless chicken breast

1 tbsp. dried oregano

2 tsp. garlic powder

kosher salt

Freshly ground black pepper

3 c. chopped tomatoes

½ shallot, minced

3 cloves garlic, minced

¼ c. Freshly Chopped Basil

Shaved Parmesan, for garnish

Balsamic glaze, for drizzling


In a large skillet over medium heat, heat 1 tablespoon oil. On a plate, season chicken with oregano, garlic powder, salt, and pepper. Add chicken to skillet and cook until golden and no longer pink, 8 minutes per side. (*See note below)

In a large bowl, make bruschetta topping: Stir together tomatoes, olive oil, shallot, garlic, and basil and season generously with salt and pepper.

Top chicken with bruschetta topping and shaved Parmesan. Drizzle with balsamic glaze.

*NOTE: Now that the weather is warm I cooked the chicken breasts on the grill!

(Recipe found on

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This is a perfect recipe to bring or to serve at any BBQ this summer, as most of the ingredients are in season. It also also packed with optimal nutrients!

ingredients (serves 6)Lemony-Lentil-Quinoa-Salad

¼ cup extra-virgin olive oil

¼ cup freshly squeezed lemon juice, plus more to taste

1 tsp. grated lemon zest

¼ tsp. sea salt, plus more to taste

1 cup cooked quinoa, cooled

1 cup cooked lentils, cooled

½ cup finely chopped fresh flat-leaf parsley

½ cup finely chopped fresh mint

2 small English cucumbers, peeled, seeded, and diced

1 cup diced tomatoes

1 cup arugula

2 tbs. crumbled organic goat’s or sheep’s milk feta cheese (optional)


In a small bowl, whisk together the olive oil, lemon juice and zest, and salt. Pour over the cooked quinoa, then add the cooked lentils, parsley, and mint. Toss with a fork until all ingredients are well combined. Chill for at least two hours.

Add the cucumbers tomatoes and arugula and use a fork to gently combine. Add another squeeze of lemon juice or a pinch of salt to taste. Sprinkle with feta before serving.

(adapted from a recipe found on

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The other day I was on an airplane when a family of 5 walked on and settled in the row download.jpgbehind me. There was mom, dad and 3 children. If I had to guess the kids were probably 6-years-old, 4- years-old, and 6-months-old.  Mom sat in the middle with the older two kids next to her and the baby on her lap. Dad sat in the same row,  across the aisle.

Mom was a super hero. She kept the two children entertained, resolved problems quietly, (MOM…….my earphones don’t work. MOM……I need more markers), while breast feeding the baby. Dad slept through the entire flight with sunglasses on.

Mom’s super powers went unnoticed. I kept fantasizing about a different scenario: Dad in the middle, resolving problems quietly,  while feeding the baby a bottle and MOM across the aisle sleeping with sunglasses on! Did your head just explode at this thought? Mine did, too, because it would NEVER happen.

To all the women out there: You are super heroes, rock stars, strong, smart, and can kick some serious ass. Incredible!

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In the New York Times today there is a whole section devoted to diet and exercise with the title “FITNESS FOR EVERYONE”. Inside, there are pages and pages of diet and exercise tips including how to become more flexible , how to make an exercise plan, diets that are trending, the best food-tracking apps and even a beautiful illustration of the gluteal muscles.

Diet and exercise are always linked together because they do make up a good portion of download.jpg lifestyle choices. As a trainer, I went back to school to study nutrition so I could counsel my clients in the most comprehensive way. Having said this, I do think sometimes we need to NOT link them together. As I mentioned in previous blogs, I see the pattern of people cleaning up their eating and once they do, they start exercising.  However, when the diet slips, the exercise vanishes, too.  I say, UNLINK THEM! Exercise needs to be the constant. It needs to happen in good eating phases and in bad. In times of ease and in times of stress.  When the weather is good and when the weather is bad. When you’re in the mood for it, or when you’re not.

Moving is fundamental. It’s what makes us alive and keeps us happy. It keeps our bodies limber and our minds sharp. But forget all of that. Moving your body simply puts you in a good mood.

So, don’t make your body suffer MORE when you’re eating is off. Keep moving. Walk, jog, hike, ride a bike, stretch, do some yoga, walk the dog, dance in your underwear, do an exercise video on you tube, try cross fit, jump rope, play in the garden, sweep, vacuum, park your car far away from a store, take the stairs, walk around the block……it doesn’t matter. Just move as much as you can and as consistently as you can. And the best part is that your body will thank you by putting you in a good mood!


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