Stay safe! Prevent foodborne illness from crashing your holiday dinner.

Christmas is nearly here. Many of us will soon be celebrating with friends and family and sitting down to big delicious meals on Christmas Eve and Christmas Day. Big meals usually involve a lot of prep work done in advance, organizing the kitchen to accommodate all the food and giant serving dishes, coordinating the oven schedule, thawing and reheating, and packing leftovers. This provides many opportunities for bacteria and other organisms to grow, travel & contaminate food and makes it an excellent time to talk about food safety. Don't be fooled though: Food safety should be practiced year-round, on a daily basis. 

FoodSafety.gov provides a thorough, easy to read, and easy to navigate checklist of food safety tips broken down into four steps: clean, separate, cook & chill.

Here are the basics of food safety but please check out FoodSafety.gov!

Christmas is nearly here. Many of us will soon be celebrating with friends and family and sitting down to big delicious meals on Christmas Eve and Christmas Day. Big meals usually involve a lot of prep work done in advance, organizing the kitchen to accommodate all the food and giant serving dishes, coordinating the oven schedule, thawing and reheating, and packing leftovers. This provides many opportunities for bacteria and other organisms to grow, travel & contaminate food and makes it an excellent time to talk about food safety. Don't be fooled though: Food safety should be practiced year-round, on a daily basis. 

FoodSafety.gov provides a thorough, easy to read, and easy to navigate checklist of food safety tips broken down into four steps: clean, separate, cook & chill.

Here are the basics of food safety but please check out FoodSafety.gov!

Don't Settle for Less Than the Total Package: 12 delicious snacks that do more than just hold you over until mealtime

We all do it. Whether we are working, studying, sad, bored, celebrating, wallowing, killing time or just plain hungry between meals, snacking is something most of us do at least on occasion.

Why not then choose a snack that packs a punch?: One that is not only delicious and satisfying but will also keep you full longer and on fewer calories than the salty, sugary, fatty fare that can be found in your office vending machine or at the corner store. 

A well-rounded snack contains both protein and fiber (check out my earlier blog post, Did you know?: Fiber can help you control your weight - May 24, 2010). This "total package" snack is more likely to keep you satisfied until your next meal. Fiber slows stomach emptying and helps us to feel full longer, which may assist in weight maintenance or weight loss. Protein also promotes a feeling of fullness, promotes the growth and maintenance of lean muscle mass and may help us to feel more energized between meals and snacks. 

A "total package" snack should be no more than about 200-250 calories. High-fiber foods tend to be lower in calories and choosing plant-based proteins or proteins from low-fat dairy can also help control the number of calories in your snack.

Use this definition of a snack to help you make mindful decisions about what to nibble on between meals. Chips, cookies and candies are "treats" and should be limited, whereas a snack can be a regular and beneficial part of a healthy diet. 

Here then are 12 Total Package Snacks to keep you happy, full, strong & energized!

We all do it. Whether we are working, studying, sad, bored, celebrating, wallowing, killing time or just plain hungry between meals, snacking is something most of us do at least on occasion.

Why not then choose a snack that packs a punch?: One that is not only delicious and satisfying but will also keep you full longer and on fewer calories than the salty, sugary, fatty fare that can be found in your office vending machine or at the corner store. 

A well-rounded snack contains both protein and fiber (check out my earlier blog post, Did you know?: Fiber can help you control your weight - May 24, 2010). This "total package" snack is more likely to keep you satisfied until your next meal. Fiber slows stomach emptying and helps us to feel full longer, which may assist in weight maintenance or weight loss. Protein also promotes a feeling of fullness, promotes the growth and maintenance of lean muscle mass and may help us to feel more energized between meals and snacks. 

A "total package" snack should be no more than about 200-250 calories. High-fiber foods tend to be lower in calories and choosing plant-based proteins or proteins from low-fat dairy can also help control the number of calories in your snack.

Use this definition of a snack to help you make mindful decisions about what to nibble on between meals. Chips, cookies and candies are "treats" and should be limited, whereas a snack can be a regular and beneficial part of a healthy diet. 

Here then are 12 Total Package Snacks to keep you happy, full, strong & energized!

Make a Fitness Tradition

The holiday season is probably the biggest time of year for traditions. Just yesterday, my family and I gathered together for the traditional Christmas-time assembling of the pasteles (a Latin American dish typically comprised of a soft, savory green banana mixture wrapped around a meat filling). We make enough for all the households to split, store in our freezers and eat throughout the year. 

Traditions can be very hard to resist. Once we get in the habit of doing something at the same special recurring moments, those habits come to represent the moment and we may come to view them as inseparable from the time. While long-held traditions play an important role in our histories, families & memories, my favorite kind are the new traditions. The ones we are inspired to create somewhere along the way, as we move through life.

Today I'm inspired to share a tip with you for making fitness easy and fun by harnessing the irresistible power of traditions. Traditions can be about anything. They can be made for any reason, at any time. So then, why not make a fitness tradition?

The holiday season is probably the biggest time of year for traditions. Just yesterday, my family and I gathered together for the traditional Christmas-time assembling of the pasteles (a Latin American dish typically comprised of a soft, savory green banana mixture wrapped around a meat filling). We make enough for all the households to split, store in our freezers and eat throughout the year. 

Traditions can be very hard to resist. Once we get in the habit of doing something at the same special recurring moments, those habits come to represent the moment and we may come to view them as inseparable from the time. While long-held traditions play an important role in our histories, families & memories, my favorite kind are the new traditions. The ones we are inspired to create somewhere along the way, as we move through life.

Today I'm inspired to share a tip with you for making fitness easy and fun by harnessing the irresistible power of traditions. Traditions can be about anything. They can be made for any reason, at any time. So then, why not make a fitness tradition?

Season of Giving: Everyone Wins!

With the passing of Thanksgiving and the start of December, the Season of Giving has officially begun. This year, with the holiday season in full swing, in the wake of Hurricane Sandy and on my second year of cancer-versaries, I feel that Giving Feeling in the air, now more than ever. 

Every year around this time we see, hear and read countless messages proclaiming the importance of giving back and urging us to give. This year, for example, the 92nd Street Y in New York launched its nationwide, social media-based, philanthropic movement, #GivingTuesday, in which more than 2,000 organizations participated. Lately it's gone a step further, with theories and research studies suggesting physical, mental & emotional health benefits of giving (as illustrated by this 2009 Forbes.com article). 

Whether or not there are health benefits to giving is completely beside the point. Giving a little of your self every now and then may not necessarily make you a happier or healthier person overall but at the very least, it certainly helps the person or organization you are giving to and most likely will make you pause just long enough to put your own life and problems into perspective. Not to mention, giving can be contagious and inspiring or at least just make others smile (by now you must have seen the story of the police officer who bought the shoeless homeless man all-weather boots on a cold November night). 

There are a number of ways you can give.

With the passing of Thanksgiving and the start of December, the Season of Giving has officially begun. This year, with the holiday season in full swing, in the wake of Hurricane Sandy and on my second year of cancer-versaries, I feel that Giving Feeling in the air, now more than ever. 

Every year around this time we see, hear and read countless messages proclaiming the importance of giving back and urging us to give. This year, for example, the 92nd Street Y in New York launched its nationwide, social media-based, philanthropic movement, #GivingTuesday, in which more than 2,000 organizations participated. Lately it's gone a step further, with theories and research studies suggesting physical, mental & emotional health benefits of giving (as illustrated by this 2009 Forbes.com article). 

Whether or not there are health benefits to giving is completely beside the point. Giving a little of your self every now and then may not necessarily make you a happier or healthier person overall but at the very least, it certainly helps the person or organization you are giving to and most likely will make you pause just long enough to put your own life and problems into perspective. Not to mention, giving can be contagious and inspiring or at least just make others smile (by now you must have seen the story of the police officer who bought the shoeless homeless man all-weather boots on a cold November night). 

There are a number of ways you can give.

What's Really In Your Favorite Chinese Dish?

Hello everyone,

I hope you all had a wonderful Thanksgiving surrounded by family and friends.

This week, I'm keeping it short, sweet (& spicy) and to the point. I've come across a nice resource I want to share with you, called Restaurant Confidential: Chinese Restaurant Food - Wok Carefully. This guide from Nutrition Action Healthletter breaks down the nutritional profile of "a few dozen popular dinner-size dishes from a typical Chinese restaurant menu." Find out the calories, saturated fat and sodium content of some of your favorite Chinese menu items so you can make an informed meal-time decision the next time you go for Chinese food.

This informative piece by Jane Hurley and Bonnie Liebman also provides some useful tips, like this one:

Hello everyone,

I hope you all had a wonderful Thanksgiving surrounded by family and friends.

This week, I'm keeping it short, sweet (& spicy) and to the point. I've come across a nice resource I want to share with you, called Restaurant Confidential: Chinese Restaurant Food - Wok Carefully. This guide from Nutrition Action Healthletter breaks down the nutritional profile of "a few dozen popular dinner-size dishes from a typical Chinese restaurant menu." Find out the calories, saturated fat and sodium content of some of your favorite Chinese menu items so you can make an informed meal-time decision the next time you go for Chinese food.

This informative piece by Jane Hurley and Bonnie Liebman also provides some useful tips, like this one:

Piece o' Pumpkin Pie: 10 Tips for Tackling Thanksgiving Dinner

Thanksgiving is less than a week away and all around me people are starting to put their holiday plans into action, heading out of town and picking up their groceries for the big meal. The long holiday weekend and going back home can mean slipping back into old habits, for better or worse, but spoiling all the work you've done for your body and health doesn't have to be a requirement of Thanksgiving Day. In fact, it's a great time to practice enjoying yourself while still maintaining your healthy habits. You should absolutely enjoy the foods you have been waiting for all year long but that doesn't mean you need to end up feeling bloated & regretful a week from now! So, let's check out some of my tips for Turkey Day. 

Thanksgiving is less than a week away and all around me people are starting to put their holiday plans into action, heading out of town and picking up their groceries for the big meal. The long holiday weekend and going back home can mean slipping back into old habits, for better or worse, but spoiling all the work you've done for your body and health doesn't have to be a requirement of Thanksgiving Day. In fact, it's a great time to practice enjoying yourself while still maintaining your healthy habits. You should absolutely enjoy the foods you have been waiting for all year long but that doesn't mean you need to end up feeling bloated & regretful a week from now! So, let's check out some of my tips for Turkey Day. 

Join Me on the Next Step of This Voyage!

Hello Friends,

I hope that you and your loved ones made it through Hurricane Sandy safely and are receiving the support you need.

It has been a few weeks since my last post so I'll catch you up on what's been going on.

At the end of October I took a short break from posting to focus 100% on studying for my Dietitian Registration exam. That break was extended when my husband and I ended up temporarily moving out of our apartment as an indirect result of the hurricane. My test was initially canceled due to the storm but eventually I did take and pass the RD exam. So, now I am officially a Registered Dietitian!

It has been a long road to get to this point.

Hello Friends,

I hope that you and your loved ones made it through Hurricane Sandy safely and are receiving the support you need.

It has been a few weeks since my last post so I'll catch you up on what's been going on.

At the end of October I took a short break from posting to focus 100% on studying for my Dietitian Registration exam. That break was extended when my husband and I ended up temporarily moving out of our apartment as an indirect result of the hurricane. My test was initially canceled due to the storm but eventually I did take and pass the RD exam. So, now I am officially a Registered Dietitian!

It has been a long road to get to this point.

In Season: Brussels Sprouts

Last week I discussed one of my two favorite fall foods, sweet potatoes. This week I'm back to talk about the other food I get excited for every autumn: brussels sprouts. 

Brussels sprouts are a cruciferous vegetable. This family of plants also includes broccoli, kale, bok choy, cabbage, cauliflower, arugula, kohlrabi, collards, mustard greens, radish, rutabaga, watercress and turnip. Existing research has shown a link between cruciferous vegetables and protection against cancer, just one of the reasons brussels sprouts are so great.

Last week I discussed one of my two favorite fall foods, sweet potatoes. This week I'm back to talk about the other food I get excited for every autumn: brussels sprouts. 

Brussels sprouts are a cruciferous vegetable. This family of plants also includes broccoli, kale, bok choy, cabbage, cauliflower, arugula, kohlrabi, collards, mustard greens, radish, rutabaga, watercress and turnip. Existing research has shown a link between cruciferous vegetables and protection against cancer, just one of the reasons brussels sprouts are so great.

The Food That Tames My Dark Side

Believe it or not, I have a little bit of a dark side. Yes, I do my best to stay positive at every turn but when the cold weather and the frenzy of the holidays comes around, I have to admit, even I can get a little cranky.

That said, there are definitely some things that get me excited for the holiday season. I don't know about you, but many of the things that get me in the wintertime mood are food-based (of course!). As my boots and sweaters get folded back into my regular wardrobe, I start fantasizing about fireplaces (a rare treat), red wine and traditionally cold-weather produce like sweet potatoes & brussels sprouts. I know, I know, it's not cookies or cakes or giant birds, but I really do just melt at the thought of a bowl of mashed sweet potatoes - - nature's candy! 

Believe it or not, I have a little bit of a dark side. Yes, I do my best to stay positive at every turn but when the cold weather and the frenzy of the holidays comes around, I have to admit, even I can get a little cranky.

That said, there are definitely some things that get me excited for the holiday season. I don't know about you, but many of the things that get me in the wintertime mood are food-based (of course!). As my boots and sweaters get folded back into my regular wardrobe, I start fantasizing about fireplaces (a rare treat), red wine and traditionally cold-weather produce like sweet potatoes & brussels sprouts. I know, I know, it's not cookies or cakes or giant birds, but I really do just melt at the thought of a bowl of mashed sweet potatoes - - nature's candy! 

Piece o' Cake Has An Official Look!

This week I traveled to North Carolina to meet the students of Guilford Technical Community College who, for the past month, have been working hard on designing potential logos and branding packages for the Piece o' Cake brand. To your right, and above, is the winning logo, designed by Nathan Smith. Nathan's work can also be found at the Piece o' Cake Facebook page and will be featured on future business cards and other promotional items. As a whole the students impressed me with their professionalism, creativity and talent and I was blown away by all their hard work. 

This week I traveled to North Carolina to meet the students of Guilford Technical Community College who, for the past month, have been working hard on designing potential logos and branding packages for the Piece o' Cake brand. To your right, and above, is the winning logo, designed by Nathan Smith. Nathan's work can also be found at the Piece o' Cake Facebook page and will be featured on future business cards and other promotional items. As a whole the students impressed me with their professionalism, creativity and talent and I was blown away by all their hard work. 

What's With This Juicing Trend?

If you've been asking yourself that question lately, here are a couple of good reads for you:

Food & Nutrition Magazine - Juice: From Weight Loss to Detox, this Trend Is Taking Off by Jessica Cording. May 5, 2012

Redbook Magazine - The Skinny on Juicing by Betsy Stephens


Here are the bullet points:

If you've been asking yourself that question lately, here are a couple of good reads for you:

Food & Nutrition Magazine - Juice: From Weight Loss to Detox, this Trend Is Taking Off by Jessica Cording. May 5, 2012

Redbook Magazine - The Skinny on Juicing by Betsy Stephens


Here are the bullet points:

Do One Thing: Revolutionize Your Workday Lunch

So you want to be healthier. You want to eat more healthfully, exercise more and schedule that long-neglected physical exam with your doctor. But getting healthy seems like such a huge undertaking and you just don't know where to begin.

We spend so much time working. The traditional work week is 40 hours long and most of us spend 5 out of every 7 days at work. Why not start there? Workday lunches are often squeezed into whatever bit of free time we find in our day and may be made up of scavenged leftovers from catered meetings. Or maybe your weakness is large portions of fatty take-out meals? Perhaps it is that mid-afternoon slump that results in a run for that 20 ounce coffee drink that is more of a dessert with all its flavorings and whipped cream topping.

Choosing smarter meals and snacks at work may be the one small easy change you can make toward becoming a healthier you. You can do this a few different ways:

So you want to be healthier. You want to eat more healthfully, exercise more and schedule that long-neglected physical exam with your doctor. But getting healthy seems like such a huge undertaking and you just don't know where to begin.

We spend so much time working. The traditional work week is 40 hours long and most of us spend 5 out of every 7 days at work. Why not start there? Workday lunches are often squeezed into whatever bit of free time we find in our day and may be made up of scavenged leftovers from catered meetings. Or maybe your weakness is large portions of fatty take-out meals? Perhaps it is that mid-afternoon slump that results in a run for that 20 ounce coffee drink that is more of a dessert with all its flavorings and whipped cream topping.

Choosing smarter meals and snacks at work may be the one small easy change you can make toward becoming a healthier you. You can do this a few different ways:

Do One Thing: Order Wisely

Following just one or two of these tips for restaurant dining can help you save major calories when eating out:

- Sip on water, milk, or unsweetened (iced) tea or coffee
- Pick just one: bread, alcohol, appetizer OR dessert
- Order a half portion or appetizer as your meal
- Share an entree with a friend
- Choose steamed, grilled or broiled over fried or sauteed
- Go veggie: choose a vegetable or fish based entree
- Order salad dressing on the side 
- Avoid cream sauces and heavy gravies
- As soon as your food is delivered pack up half of it to-go

Image: FreeDigitalPhotos.net / nuchylee

Following just one or two of these tips for restaurant dining can help you save major calories when eating out:

- Sip on water, milk, or unsweetened (iced) tea or coffee
- Pick just one: bread, alcohol, appetizer OR dessert
- Order a half portion or appetizer as your meal
- Share an entree with a friend
- Choose steamed, grilled or broiled over fried or sauteed
- Go veggie: choose a vegetable or fish based entree
- Order salad dressing on the side 
- Avoid cream sauces and heavy gravies
- As soon as your food is delivered pack up half of it to-go

Image: FreeDigitalPhotos.net / nuchylee

Good Food on a Tight Budget: The Ultimate Healthy Food & Grocery Shopping Resource

I am so excited about this and can't wait to share it with you. Just a couple weeks ago, The Environmental Working Group (EWG) released what is one of the most comprehensive, user friendly and inclusive grocery shopping resources I've seen.

The Good Food on a Tight Budget guide "lists the most nutritious, most economical and least polluted fruits, vegetables, proteins, grains and dairy items." The list also includes cooking fats & oils, as well as staples & spices, and is narrowed down to the top 100 foods, from nearly 1,200, after looking at "food prices, nutrients, pesticides, environmental pollutants and artificial ingredients." 

I am so excited about this and can't wait to share it with you. Just a couple weeks ago, The Environmental Working Group (EWG) released what is one of the most comprehensive, user friendly and inclusive grocery shopping resources I've seen.

The Good Food on a Tight Budget guide "lists the most nutritious, most economical and least polluted fruits, vegetables, proteins, grains and dairy items." The list also includes cooking fats & oils, as well as staples & spices, and is narrowed down to the top 100 foods, from nearly 1,200, after looking at "food prices, nutrients, pesticides, environmental pollutants and artificial ingredients." 

So Long Summer...

The long Labor Day weekend means that many of you are away on vacation or closer to home, enjoying barbecues and dinners with friends. But if you're checking in with the POC blog, then you are probably looking to maintain your healthy habits while enjoying yourself over this end-of-summer holiday. Wherever you are, whatever you are doing, I've accumulated some great tips for incorporating healthy eating and physical activity into your vacation and holiday time. Take your pick of tips and have a Happy Labor Day weekend! 

And remember:

Fill up half your plate with fruits and vegetables
Stay hydrated
1 drink for women and 2 for men is the recommended daily limit for alcoholic beverages
Enjoy these last days and weeks of warm weather by getting out and playing outdoors

Guacamole recipe
I Dare You: Healthy Holiday Fun
Healthy Vacations: In Flight & Around Town
Hit the Road... & Have Your Cake Too!

The long Labor Day weekend means that many of you are away on vacation or closer to home, enjoying barbecues and dinners with friends. But if you're checking in with the POC blog, then you are probably looking to maintain your healthy habits while enjoying yourself over this end-of-summer holiday. Wherever you are, whatever you are doing, I've accumulated some great tips for incorporating healthy eating and physical activity into your vacation and holiday time. Take your pick of tips and have a Happy Labor Day weekend! 

And remember:

Fill up half your plate with fruits and vegetables
Stay hydrated
1 drink for women and 2 for men is the recommended daily limit for alcoholic beverages
Enjoy these last days and weeks of warm weather by getting out and playing outdoors

Guacamole recipe
I Dare You: Healthy Holiday Fun
Healthy Vacations: In Flight & Around Town
Hit the Road... & Have Your Cake Too!

Your Personal Shopper Has Arrived!

Have you ever wandered the aisles of your local supermarket, confused by food labels and nutrition claims, and wondered to yourself "Can't someone just tell me what to buy?" or felt despair at the thought that "I can't figure out what's healthy and not healthy on my own"? If you've been wishing for a personal shopper at the grocery store, someone to sort through your shopping cart and help you determine whether you are making healthy choices, or someone who can offer nutrition advice right in the place where you purchase most of the foods that you bring into your home, you are in luck.

Supermarket Dietitians are a fast-growing subset of the field of Nutrition & Dietetics. Supermarket RDs (Registered Dietitians. Official definition from the Academy of Nutrition & Dietetics: "...a food and nutrition expert who has met the minimum academic and professional requirements to qualify for the credential 'RD.'" ) offer a number of services in their stores and communities, including:

Have you ever wandered the aisles of your local supermarket, confused by food labels and nutrition claims, and wondered to yourself "Can't someone just tell me what to buy?" or felt despair at the thought that "I can't figure out what's healthy and not healthy on my own"? If you've been wishing for a personal shopper at the grocery store, someone to sort through your shopping cart and help you determine whether you are making healthy choices, or someone who can offer nutrition advice right in the place where you purchase most of the foods that you bring into your home, you are in luck.

Supermarket Dietitians are a fast-growing subset of the field of Nutrition & Dietetics. Supermarket RDs (Registered Dietitians. Official definition from the Academy of Nutrition & Dietetics: "...a food and nutrition expert who has met the minimum academic and professional requirements to qualify for the credential 'RD.'" ) offer a number of services in their stores and communities, including:

Piece o' Cheesecake: Get Wet & Wild!

One of my absolute favorite things to do is to share with all my friends the many opportunities for free, cheap and unique workouts around New York City. As Summer draws to a close, I want to tell you about yet another free outdoor workout to check off your list while the weather is still pleasant...and a totally unique year-round indoor workout that I am a HUGE fan of.

The New York City Downtown Boathouse offers free walk-up kayaking at each of its three locations:
Pier 40 - located @ the west end of Houston Street
Pier 96 - located @ Clinton Cove Park on the Westside Highway & 56th St
72nd St - @ the waterside promenade in Riverside Park, @ about 72nd St
From the middle of May to the middle of October (weekends and holidays, as well as many weekdays), you can just show up, with no kayaking experience, and the "dedicated volunteers" will give you a life jacket, kayak, paddle and some quick paddling tips and send you off on a short 20-minute paddle within their "protected embayment." The NYC Downtown Boathouse also offers free lessons and 3-hour guided trips. It's all first come, first served. Changing rooms and running water are available at Pier 40 and Pier 96 but are not available at 72nd street. All locations offer lockers but you should bring your own lock. For more information check out the Downtown Boathouse's Kayaking and FAQs webpages.

The DivaDance Company describes itself as "a community of young, chic urban professional women who in their day jobs are accountants, lawyers, and marketing goddesses and after work, all share the common bond of a love for dance!"

One of my absolute favorite things to do is to share with all my friends the many opportunities for free, cheap and unique workouts around New York City. As Summer draws to a close, I want to tell you about yet another free outdoor workout to check off your list while the weather is still pleasant...and a totally unique year-round indoor workout that I am a HUGE fan of.

The New York City Downtown Boathouse offers free walk-up kayaking at each of its three locations:
Pier 40 - located @ the west end of Houston Street
Pier 96 - located @ Clinton Cove Park on the Westside Highway & 56th St
72nd St - @ the waterside promenade in Riverside Park, @ about 72nd St
From the middle of May to the middle of October (weekends and holidays, as well as many weekdays), you can just show up, with no kayaking experience, and the "dedicated volunteers" will give you a life jacket, kayak, paddle and some quick paddling tips and send you off on a short 20-minute paddle within their "protected embayment." The NYC Downtown Boathouse also offers free lessons and 3-hour guided trips. It's all first come, first served. Changing rooms and running water are available at Pier 40 and Pier 96 but are not available at 72nd street. All locations offer lockers but you should bring your own lock. For more information check out the Downtown Boathouse's Kayaking and FAQs webpages.

The DivaDance Company describes itself as "a community of young, chic urban professional women who in their day jobs are accountants, lawyers, and marketing goddesses and after work, all share the common bond of a love for dance!"

No More Excuses

As we get older, life's obligations and surprises make it more and more challenging to keep up a regular fitness routine. Our schedules change, we move around, work hard, start a family and must face adversity when we least expect it.

The problem is that these life changes cause us to become less physically active at a time when we would probably benefit most from exercise. Physical fitness not only prevents chronic disease and aids in weight management, but also helps with stress management and allows us time for renewal and reflection that open up our minds and spirits to creativity and inspiration. By taking care of our own bodies and minds we will have the energy and good health we need to devote ourselves to our work and, more importantly, the loved ones in our lives who rely on us.

This May 2012 article from Men's Health, "Overcome the 3 Biggest Workout Saboteurs" by Madeline Haller offers tips on making time for fitness despite the challenges presented by work, parenthood and family tragedy.

Image: FreeDigitalPhotos.net / Ambro

As we get older, life's obligations and surprises make it more and more challenging to keep up a regular fitness routine. Our schedules change, we move around, work hard, start a family and must face adversity when we least expect it.

The problem is that these life changes cause us to become less physically active at a time when we would probably benefit most from exercise. Physical fitness not only prevents chronic disease and aids in weight management, but also helps with stress management and allows us time for renewal and reflection that open up our minds and spirits to creativity and inspiration. By taking care of our own bodies and minds we will have the energy and good health we need to devote ourselves to our work and, more importantly, the loved ones in our lives who rely on us.

This May 2012 article from Men's Health, "Overcome the 3 Biggest Workout Saboteurs" by Madeline Haller offers tips on making time for fitness despite the challenges presented by work, parenthood and family tragedy.

Image: FreeDigitalPhotos.net / Ambro

Last Chance: Peaches & Nectarines

The sweet yellow flesh of Peaches and Nectarines make them two of my favorite fruits. Peaches and Nectarines can both be found from about May to September so as Summer draws to a close, this may be your last chance to find them in your grocery store or farmer's market.

At only about 60 calories each, these fruits contain about 2 grams of fiber, and are filled with about 10% of your daily needs for Vitamin A and even more Vitamin C (Peaches 17%; Nectarines 13%). So why is this so great?...

The sweet yellow flesh of Peaches and Nectarines make them two of my favorite fruits. Peaches and Nectarines can both be found from about May to September so as Summer draws to a close, this may be your last chance to find them in your grocery store or farmer's market.

At only about 60 calories each, these fruits contain about 2 grams of fiber, and are filled with about 10% of your daily needs for Vitamin A and even more Vitamin C (Peaches 17%; Nectarines 13%). So why is this so great?...

Train for Success...In Your Career & In Life

An excellent article from Harvard Business Review suggests that "endurance, strength, flexibility, self-control, and focus" are just as important as strong cognitive skills in achieving an "ideal performance state" at work. While the article is from 2001, there is nothing outdated about the theory.

Rituals and healthy habits (working out, eating a healthy diet and getting enough sleep) allow us to oscillate between sharp focus and periods of recovery, which is necessary to avoid burnout and to provide room for inspiration and creativity.

Positive thinking, music, meditation, visualization and having a strong spiritual foundation are all part of the strategy. 

An excellent article from Harvard Business Review suggests that "endurance, strength, flexibility, self-control, and focus" are just as important as strong cognitive skills in achieving an "ideal performance state" at work. While the article is from 2001, there is nothing outdated about the theory.

Rituals and healthy habits (working out, eating a healthy diet and getting enough sleep) allow us to oscillate between sharp focus and periods of recovery, which is necessary to avoid burnout and to provide room for inspiration and creativity.

Positive thinking, music, meditation, visualization and having a strong spiritual foundation are all part of the strategy. 

Healthy Vacations: In Flight & Around Town

While we all look forward to much needed travel time, some also worry about returning with unwanted souvenir pounds. If this sounds like you, you should know that a healthy vacation doesn't have to be boring or grueling. In fact, it's just the opposite: Making a few healthy choices and folding some physical activity into your trip can help you get more fun out of your time by giving you the energy you need to get through a day packed with activity and excitement. Planning to lay around on the beach all day? Tweaking your food choices and getting your body moving may help you feel more comfortable & confident in your swimsuit. Building on my June 9 post on healthy road trips, Hit the Road...& Have Your Cake Too!, I'm back from my own recent trip with tips for staying healthy while having a blast on vacation:

While we all look forward to much needed travel time, some also worry about returning with unwanted souvenir pounds. If this sounds like you, you should know that a healthy vacation doesn't have to be boring or grueling. In fact, it's just the opposite: Making a few healthy choices and folding some physical activity into your trip can help you get more fun out of your time by giving you the energy you need to get through a day packed with activity and excitement. Planning to lay around on the beach all day? Tweaking your food choices and getting your body moving may help you feel more comfortable & confident in your swimsuit. Building on my June 9 post on healthy road trips, Hit the Road...& Have Your Cake Too!, I'm back from my own recent trip with tips for staying healthy while having a blast on vacation:

Piece o' Cake is on Vacation

Hi everyone, please be advised that Piece o' Cake will not be published this weekend while we are on a short vacation; however, you can still find me sharing tips and updates on Twitter. Meanwhile, check out one of my older posts on creating opportunities for relaxing, recharging and inspiration out of the little obstacles that life throws at us: Everyday Vacations. 


Next week I will return with great tips for having a healthy and fun vacation.


Have a great weekend! 


Photo credit: Lydia Perez DeJesus

Hi everyone, please be advised that Piece o' Cake will not be published this weekend while we are on a short vacation; however, you can still find me sharing tips and updates on Twitter. Meanwhile, check out one of my older posts on creating opportunities for relaxing, recharging and inspiration out of the little obstacles that life throws at us: Everyday Vacations. 


Next week I will return with great tips for having a healthy and fun vacation.


Have a great weekend! 


Photo credit: Lydia Perez DeJesus

Redefine Your Idea of "Exercise"

Oftentimes the biggest obstacle to getting enough exercise is lack of time. According to the Centers for Disease Control and Prevention (CDC) website, the 2008 Physical Activity Guidelines for Americans recommend 2 hours and 30 minutes of moderate-intensity aerobic activity every week AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). Unfortunately, many people feel they are just too busy to exercise or they find that other obligations will often elbow exercise out of the way. Even as our lives change, they will never be less full. There will always be work to do, friends and family to spend quality time with, and those unplanned challenges that life likes to throw at us. Instead of waiting around for the perfect schedule, the perfect hour of time, the perfect window of opportunity to start working out, make the time now to start moving just a little bit more every day.

Oftentimes the biggest obstacle to getting enough exercise is lack of time. According to the Centers for Disease Control and Prevention (CDC) website, the 2008 Physical Activity Guidelines for Americans recommend 2 hours and 30 minutes of moderate-intensity aerobic activity every week AND muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms). Unfortunately, many people feel they are just too busy to exercise or they find that other obligations will often elbow exercise out of the way. Even as our lives change, they will never be less full. There will always be work to do, friends and family to spend quality time with, and those unplanned challenges that life likes to throw at us. Instead of waiting around for the perfect schedule, the perfect hour of time, the perfect window of opportunity to start working out, make the time now to start moving just a little bit more every day.

I Dare You: Healthy Holiday Fun

Is it even possible to have a healthy 4th of July? Summer holidays are all about hamburgers, hot dogs, chips and beer. These celebrations are fun and often create lasting memories. So, how do you keep to your healthy diet and exercise habits without feeing like you're missing out?

Here are just some of the ways I've found of enjoying a great summer holiday or backyard barbecue without falling off track or feeling deprived of the full experience. I challenge you to see how many of these tips you can incorporate into your celebration and still have a blast this July 4th!

Is it even possible to have a healthy 4th of July? Summer holidays are all about hamburgers, hot dogs, chips and beer. These celebrations are fun and often create lasting memories. So, how do you keep to your healthy diet and exercise habits without feeing like you're missing out?

Here are just some of the ways I've found of enjoying a great summer holiday or backyard barbecue without falling off track or feeling deprived of the full experience. I challenge you to see how many of these tips you can incorporate into your celebration and still have a blast this July 4th!

Feeling the Burn? Learn How to Prevent Acid Reflux...

Recently, I found myself chatting with a fellow New York City subway rider and mentioned that I was studying to become a Registered Dietitian. Immediately, he asked me how he can prevent acid reflux. Acid reflux describes the backward flow of food, liquid and stomach acid from the stomach up through the esophagus, the tube that connects your throat to your stomach. This reflux can cause a feeling of heartburn, a burning or pressure in the chest, and can lead to a more serious condition known as GERD (gastroesophageal reflux disease). In GERD, frequent episodes of acid reflux can lead not only to heartburn, but also to an irritatation of the esophagus and signs and symptoms like: nausea after eating, a sour taste in the mouth, dry cough, wheezing, hoarse voice, sore throat, or difficulty swallowing. Many of these symptoms may be worse in the evening, especially while lying down.   

A few easy lifestyle changes may help you find relief from reflux: 

Recently, I found myself chatting with a fellow New York City subway rider and mentioned that I was studying to become a Registered Dietitian. Immediately, he asked me how he can prevent acid reflux. Acid reflux describes the backward flow of food, liquid and stomach acid from the stomach up through the esophagus, the tube that connects your throat to your stomach. This reflux can cause a feeling of heartburn, a burning or pressure in the chest, and can lead to a more serious condition known as GERD (gastroesophageal reflux disease). In GERD, frequent episodes of acid reflux can lead not only to heartburn, but also to an irritatation of the esophagus and signs and symptoms like: nausea after eating, a sour taste in the mouth, dry cough, wheezing, hoarse voice, sore throat, or difficulty swallowing. Many of these symptoms may be worse in the evening, especially while lying down.   

A few easy lifestyle changes may help you find relief from reflux: 

Piece O' Cheesecake: Who Needs a Gym Membership?!

Recently I posted about free yoga classes and other workouts in NYC. Since then, I am excited to report, I have discovered that the two NYC locations of Athleta are also offering free weekly classes and boy do they sound like fun! The Upper West Side and Upper East Side Athleta sites offer everything from yoga, Zumba, Stacy's Bootcamp, cardio sculpt and dance cardio to...Burlesque Pilates, Bellydance Fitness, and Booty Blasting! They even offer a kids yoga class. I cannot wait to try my first class.

For more information on Athleta's class offerings, check out their website here.

Athleta UWS - 216 Columbus (between 69th & 70th)
Athleta UES - 1517 3rd Avenue (between 85th & 86th)

All this fitness fun isn't reserved exclusively for New Yorkers! 

Athleta also has stores in CA, IL, MD, MA, MN, NJ, PA, TX, VA, Washington DC & in Scarsdale, NY, with several new locations coming soon.

Don't forget about the Solstice:

I learned about Athleta's free weekly classes when I decided to read more about this year's Solstice in Times Square: Athleta Mind Over Madness Yoga event coming up on Wednesday, June 20. My mom and I did Solstice Yoga in Times Square last year and had a blast. There's still time to sign up for the three of four free classes that still have availability!

Recently I posted about free yoga classes and other workouts in NYC. Since then, I am excited to report, I have discovered that the two NYC locations of Athleta are also offering free weekly classes and boy do they sound like fun! The Upper West Side and Upper East Side Athleta sites offer everything from yoga, Zumba, Stacy's Bootcamp, cardio sculpt and dance cardio to...Burlesque Pilates, Bellydance Fitness, and Booty Blasting! They even offer a kids yoga class. I cannot wait to try my first class.

For more information on Athleta's class offerings, check out their website here.

Athleta UWS - 216 Columbus (between 69th & 70th)
Athleta UES - 1517 3rd Avenue (between 85th & 86th)

All this fitness fun isn't reserved exclusively for New Yorkers! 

Athleta also has stores in CA, IL, MD, MA, MN, NJ, PA, TX, VA, Washington DC & in Scarsdale, NY, with several new locations coming soon.

Don't forget about the Solstice:

I learned about Athleta's free weekly classes when I decided to read more about this year's Solstice in Times Square: Athleta Mind Over Madness Yoga event coming up on Wednesday, June 20. My mom and I did Solstice Yoga in Times Square last year and had a blast. There's still time to sign up for the three of four free classes that still have availability!

Hit the Road... & Have Your Cake Too!

As my partner-in-crime and I set off on a weekend adventure, I want to share with you our tips for making healthy choices while enjoying the giddy fun of a road trip. Driving trips can be tons of fun but the endless stream of fast food joints and fast-casual restaurants can make it very easy to overload on salty, fatty, sugary foods; foods that will do nothing to help you get through your trip and in fact may lead you to feel sluggish, bloated, gassy or cranky and may cause you to return home carrying a few extra pounds of body weight! With a little advanced planning and some thoughtful choices, you can still have delicious meals and snacks and get the energy you need to fully embrace the excitement of the road…

As my partner-in-crime and I set off on a weekend adventure, I want to share with you our tips for making healthy choices while enjoying the giddy fun of a road trip. Driving trips can be tons of fun but the endless stream of fast food joints and fast-casual restaurants can make it very easy to overload on salty, fatty, sugary foods; foods that will do nothing to help you get through your trip and in fact may lead you to feel sluggish, bloated, gassy or cranky and may cause you to return home carrying a few extra pounds of body weight! With a little advanced planning and some thoughtful choices, you can still have delicious meals and snacks and get the energy you need to fully embrace the excitement of the road…

Piece O’ Cheesecake: Yoga-curious? Try it (+ other workouts) Completely-free in NYC!

Are you interested in trying yoga but aren’t sure it’s for you, are intimidated by the studio atmosphere, don’t have a gym membership or don’t want to shell out the cash for a class? Here in NYC there are many opportunities for Yoga virgins to dabble with Downward Dog or test out their Trikonasana (Triangle Pose), especially during the Summer season! Or add spice to your regular workout routine with Tai Chi, running or dance…

Are you interested in trying yoga but aren’t sure it’s for you, are intimidated by the studio atmosphere, don’t have a gym membership or don’t want to shell out the cash for a class? Here in NYC there are many opportunities for Yoga virgins to dabble with Downward Dog or test out their Trikonasana (Triangle Pose), especially during the Summer season! Or add spice to your regular workout routine with Tai Chi, running or dance…

Piece O' Cheesecake: 99-calorie Indulgence!

A friend and mentor, Jodi Citrin Greebel, RD of Citrition, LLC, recently introduced me to a shop on Lexington Avenue, between 85th St & 86th St in Manhattan, called Little Brown. As a future Registered Dietitian who also happens to be a self-confessed hot chocolate addict, I was intrigued when I saw on the menu a 99-calorie hot chocolate prepared with 70% dark chocolate and skim milk. I am here to tell you, it's delicious and right up there with all the best decadent hot chocolates in NYC. It's even better because this Little Brown hot chocolate consumed in moderation and by itself passes as a (less than) 100-calorie snack that provides some calcium from the skim milk and some antioxidants from the dark chocolate. Enjoy!

A friend and mentor, Jodi Citrin Greebel, RD of Citrition, LLC, recently introduced me to a shop on Lexington Avenue, between 85th St & 86th St in Manhattan, called Little Brown. As a future Registered Dietitian who also happens to be a self-confessed hot chocolate addict, I was intrigued when I saw on the menu a 99-calorie hot chocolate prepared with 70% dark chocolate and skim milk. I am here to tell you, it's delicious and right up there with all the best decadent hot chocolates in NYC. It's even better because this Little Brown hot chocolate consumed in moderation and by itself passes as a (less than) 100-calorie snack that provides some calcium from the skim milk and some antioxidants from the dark chocolate. Enjoy!

Piece O' Cheesecake!

Introducing Piece O' Cheesecake!, a new series that highlights my favorites in healthy food & fitness around New York City. As a Brooklyn native who has always worked in Manhattan, my focus will be on these two boroughs but you can be sure that if I discover a new favorite thing in the Bronx, Queens or Staten Island, I will be sharing it with you here! I cannot wait to start revealing where I go for free and unique workouts or for a 99 calorie hot chocolate that is just as delicious as the more calorie-dense versions around the city. Look for posts that start with the Piece O' Cheesecake! name. I'll be sharing my first NYC food/fitness tip tomorrow!

Enjoy the Memorial Day holiday weekend! 

Image: porbital 

 / FreeDigitalPhotos.net

Introducing Piece O' Cheesecake!, a new series that highlights my favorites in healthy food & fitness around New York City. As a Brooklyn native who has always worked in Manhattan, my focus will be on these two boroughs but you can be sure that if I discover a new favorite thing in the Bronx, Queens or Staten Island, I will be sharing it with you here! I cannot wait to start revealing where I go for free and unique workouts or for a 99 calorie hot chocolate that is just as delicious as the more calorie-dense versions around the city. Look for posts that start with the Piece O' Cheesecake! name. I'll be sharing my first NYC food/fitness tip tomorrow!

Enjoy the Memorial Day holiday weekend! 

Image: porbital 

 / FreeDigitalPhotos.net

Fatty Fish for Omega-3s

What's all this talk of Omega-3s and where can you get yourself some? Omega-3 fatty acids are "good fats" found in fatty fish and some plant foods like walnuts and flaxseeds, canola oil and soybean oil. These fats have the advantage over saturated fats, as they may:

• help in weight management / weight loss

• benefit brain health -- by possibly protecting the memory and preventing Alzheimer's disease

• play a role in lowering blood pressure and triglycerides in the bloodstream -- thereby decreasing the risk for heart disease

What's all this talk of Omega-3s and where can you get yourself some? Omega-3 fatty acids are "good fats" found in fatty fish and some plant foods like walnuts and flaxseeds, canola oil and soybean oil. These fats have the advantage over saturated fats, as they may:

• help in weight management / weight loss

• benefit brain health -- by possibly protecting the memory and preventing Alzheimer's disease

• play a role in lowering blood pressure and triglycerides in the bloodstream -- thereby decreasing the risk for heart disease

Get more from your morning: Smarter cereal choices

A bowl of cereal is a quick and easy way to fit breakfast into your morning but if your regular brand is full of sugar and refined flours, you may not be making the most of your first meal of the day. Next time you are at the supermarket, reach for a box that gives you a more nutritious bang for your buck. Fiber, which can be found in whole grains and fruits, among other sources, might lower your risk of heart disease and diabetes, may play a role in weight control and can help keep you regular, but most Americans don't get enough in their diet. The recommended daily amount of fiber is 25 grams for women and 38 grams for men. (After age 50, your daily fiber needs drops to 21 grams for women and 30 grams for men.)

The latest issue of CSPI's (Center for Science in the Public Interest) Nutrition Action Healthletter recommends choosing a cereal with:

A bowl of cereal is a quick and easy way to fit breakfast into your morning but if your regular brand is full of sugar and refined flours, you may not be making the most of your first meal of the day. Next time you are at the supermarket, reach for a box that gives you a more nutritious bang for your buck. Fiber, which can be found in whole grains and fruits, among other sources, might lower your risk of heart disease and diabetes, may play a role in weight control and can help keep you regular, but most Americans don't get enough in their diet. The recommended daily amount of fiber is 25 grams for women and 38 grams for men. (After age 50, your daily fiber needs drops to 21 grams for women and 30 grams for men.)

The latest issue of CSPI's (Center for Science in the Public Interest) Nutrition Action Healthletter recommends choosing a cereal with:

Welcome to Piece O' Cake 2.0!

Piece o' Cake is back after an (unexpected) extended hiatus! Almost two years ago I took a break from posting to this site in order to reconsider how I wanted to continue with the blog. At that time I was also embarking on a few new pursuits. I completed CPR training with the American Red Cross and Group Fitness Training with the Aerobics and Fitness Association of America. Soon after, my husband and I found ourselves sitting before a surgeon who had just diagnosed me with having an early stage cancer.

Piece o' Cake is back after an (unexpected) extended hiatus! Almost two years ago I took a break from posting to this site in order to reconsider how I wanted to continue with the blog. At that time I was also embarking on a few new pursuits. I completed CPR training with the American Red Cross and Group Fitness Training with the Aerobics and Fitness Association of America. Soon after, my husband and I found ourselves sitting before a surgeon who had just diagnosed me with having an early stage cancer.