Pursue Your Passion

I'm often asked (and wonder myself) how I make time everything. How do I manage to have a full-time job, nutrition clients, nutrition events, etc. etc.  It is not easy and this is one thing that I will say is not Made SIMPLE by Sarah :) but certainly 100% WORTH IT!  Thank you so much to The Muse for featuring me in their article about all about the art of the side hustle!

This pretty much sums it up...


How to Stay Healthy on Vacation


How to Stay Healthy on Vacation

Vacation is a time to enjoy, relax and explore while escaping the stresses of everyday life.  But any time we're removed from our routine, it can be difficult to stay on the healthy track.

After all, one of the most popular ways to experience a new place or culture is through the food.  Not to mention, that there may not be access to the regular gyms or fitness studios to which we've grown accustomed.  But don't fret.  You CAN enjoy your vacation, experience the culture and the food and the time away from the gym, while still avoiding to stray too far from your routine.  Check out these simple tips below.

  • Stay Active- the best mode of transportation you have is your feet! Get in lots of steps and low intensity cardio by walking around to explore.  Also check out my "anytime, anywhere" workout which requires no equipment and can easily be done in your hotel room. 
  • Eat Well- I never want you to deprive yourself, and certainly not on vacation, which should be the most enjoyable tie!  That being said, moderation is key!  Think of your calories like an allowance. Save some calories (the way you would money) for the special treats.
  • Prepare- Included in my packing list, in addition to clothing and toiletries, is always a few non-perishable, healthy snacks that can travel with me.  On my recent trip to Machu Picchu I brought RX bars, rice cakes, and Justin's almond butter packets.  For example, I carried a bar with me in my purse so if I was hungry and couldn't find a healthy snack nearby, I had an easy, healthy option on-hand.   


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Fall Back into a Healthy Routine

I wanted to crowdsource some questions that you guys had in order to create my September newsletter.  I always love hearing from you and it's so helpful to hear what you guys want to know.  Thank you to everyone who contributed!

One of the great (and timely) questions I received was "how do I get back into a routine for fall?" I don't think it's just me when I say that it's REALLY hard to keep up a consistent routine in the summer.  Summer is so great because we go on vacation, do share-houses for a weekend, sip...maybe gulp...rose, you name it.  But all of these things make it really challenging to stick to a routine.

So you fell of the healthy bandwagon a little?  No big deal!  
A) that's normal
B) congrats, that means you enjoyed your summer!  

So how do you get back into your routine now that, alas, summer days are driftin' away?  Here are some tips to get you feeling like your pre-summer self in no time!

  • Set Goals- The first step in getting into a routine is to set goals.  What do you want this routine to help you accomplish?  Having this defined will help keep you motivated and also help you track your progress.
  • Detox- No, not a crazy juice cleanse or some liquid diet!  Just give your diet a rest from the booze or sugar or anything you feel may have been in overload this summer.  I like to start a round of whole30 in the fall or do a dry month.  You can also do the Made Simple meal plan full of recipes! 
  • Try a Fitness Challenge- Want to hit the reset on your fitness?  Try a challenge.  It's a great resource to keep you motivated and committed.  PopSugar, Kayla Itsines, Nike Training Club, and more have great programs, varying in time, that you can challenge yourself with.  Many boutique studios also have offers for X amount of classes per month.
  • Find a friend- Find someone with similar goals and work together!  You don't have to get back into the healthy swing of things alone.  Ask around and see if someone wants to join you in eating clean or signing up for a workout class.

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Diet Struggles of a Group Dinner


Diet Struggles of a Group Dinner

The struggle is real!  It can be extremely difficult to maintain your normal eating habits when you're out with friends.  As a society we've been trained to want to fit in.  Especially for girls and women, we do not want to draw "negative" attention to ourselves by being different than anyone else.  Additionally, the restaurant of choice is usually something like Mexican or sushi and the expectation is that you guys will share apps, entrees etc.  Sharing is caring after all.

But what happens when you're sharing with people that don't share your same desire to eat healthy or your specific dietary restrictions?  Story of my life!  I love eating healthy and due to allergies I have to avoid gluten and dairy but I can't impose this on the whole group!  They don't have allergies and if they don't feel bloated after a giant taco with refried beans than more power to ya!

So what do I do to still enjoy my meal, stick to my eating habits, and not be "that person" at the table?

  1. Be confident in your eating habits and the reasons you have implemented them in your every day life.  I can't even tell you how much easier my life is now that I stopped putting up this facade and embraced the fact that I love healthy food and I'm not afraid to say it!  
  2. Be vocal.  Throw out options of things you like and would want to share.  Maybe not all of them are chosen but certainly you'll get a few things you want and that can make up the majority of your meal
  3. Order veggies!  Get a veggie side dish that you can fill up on while taking small samples of the more indulgent options
  4. Taste everything or indulge in one thing.  This might sound confusing at first but it's really simple.  If you want to enjoy some of the unhealthier options there are two routes I suggest you take.  You can taste everything (literally one taste, one bite).  A small bite won't break the bank and you'll get to experience everything.  If a taste just won't cut it or portion control is tough for you, choose one thing and indulge in that.  To give you an example, let's say you're out for Mexican food with friends.  Everyone is having margaritas, chips and guac, fajitas, etc.  You have two options.  Option A (the taste everything plan): Have few sips of a margarita, only a couple of chips with guac and a bite of a fajita (with the tortilla) while eating mostly just the chicken and veggies.  Option B (the indulge in one thing only plan): Pick your favorite, what you feel is the most worth it, and you really want in that moment.  Pass on the drink and chips and indulge in a full fajita, tortilla and all.


New Offer! Meal Plans Made Simple


New Offer! Meal Plans Made Simple

My goal is always to listen and understand what my clients need, what they're craving if you will. What I've seen and heard the most demand for is a low-cost, easy, way to eat a clean and well balanced diet.  

People don't always have the time or funds to dedicate to long-term programs and that's ok!  No one should miss out on a clean and healthy lifestyle simply because they live in an expensive city and can't afford regular sessions with a nutritionist.  No way!

So I've come up with weekly meal plans made simple!  

This no-muss, no-fuss meal plan takes any questions or confusions out of eating well.  You can stop thinking so hard and enjoy your food!  I'll lay out exactly what to eat and when - ensuring you are eating a well-balanced diet at all times.  Each meal plan will include recipes as well as guidelines for dining out, or on-the-go.  

*All meal plans are designed to be gluten free and dairy free.  For those with nut allergies, nut butters or nuts are only used as toppings so this meal plan also be adjusted to be entirely nut free as well*

Purchase your one-week, clean eating meal plan - $30

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4 Tips to Lose Weight Without Ever Changing Your Diet or Exercise

No this isn’t a gimmick.  I’m not selling some rapid weight loss pill…news flash, those don’t exist! 

But before you get discouraged, I DO have some simple practices that will help you lose weight, without ever changing your eating or exercise habits.


Turn off Technology- Try and implement a “no screen-time before bed” rule in your house.  30 minutes (ok fine, 15 if you just HAVE to see who gets the Bachelor’s final rose) before bed, turn off the technology in your bedroom.  Put your phone away, turn off the TV, even cover the clock with a towel or t-shirt.  There is a ton of scientific data showing that technology, and LED brightness promotes wakefulness. 

How will this help you lose weight?  Well, lack of sleep can lead to increased hunger and cravings.  A little extra shut-eye goes a long weigh (get it?).


Change your Attitude- Lose weight just by thinking differently?  Ok, maybe there’s a little more to it than that, but so much of our diet, attitude, and in effect, results, are all mental.  Eating clean is not always easy.  Instead of harping on all the things you CAN’T eat, focus on what you CAN. 

Lose that feeling of deprivation and you will gain a whole new appreciation for eating clean.


Add Water- Up your H20 intake.  Try and drink at least half of your body weight in fl. oz. throughout the day.  We often confused hunger cravings, with thirst due to dehydration.  Before reaching for a snack have a glass of water first.

 If you have trouble drinking so much water, try flavoring it with fresh fruit, or drinking unsweetened tea (iced or hot).


Focus on Small Goals- If you’re gauging success, only by the number on a scale, you’re going to get discouraged very quickly.  Our body weight fluctuate sso easily.  An extra glass of water or an awesome workout that increases lean muscle mass, can add numbers on the scale.  Nothing will sabotage your efforts more quickly than unrealistic expectations.

 Give yourself credit for the baby steps (that might even seem giant at the time).  Set small goals, like ordering a salad, instead of a sandwich.  Or even smaller tweaks, like ordering a salad but ditching the cheese.  Jot these down as the day goes on and you’ll feel like a superstar when all these mini accomplishments add up!


The 7-Habits of Highly Effective Plant Eaters


The 7-Habits of Highly Effective Plant Eaters

I love hitting you guys with some nutrition knowledge and this month I wanted to bring you guys a plant-based perspective.  Talia Pollock is the creator of Party In My Plants (yep, best name ever), an online funhouse showing you how becoming happier and healthier doesn't have to totally suck. Through her witty blog posts, LOL cooking videos, and “real food in the real world” Instagram photos, Talia proves that it’s possible to take ginger shots, ditch dairy, massage kale and make mint chocolate chip banana ice cream without being a health nut hermit. She has made it her mission in life to help others take the HELL out of HELLthy eating.  Now can I get a HELL yeah?!

Hands down, one of the greatest things you can do to look and feel better is to eat more plants. But while it’s easy to run out and grab a salad, it takes some practice to get good at eating a balanced plant-based diet most of the time.

Below are some qualities that all successful plant-based eaters share. Follow these tips and you'll start feeling, looking and living your best life!


1. They stray from recipes.

Highly effective plant eaters don't follow recipes all the time. Why? Because when you eat mostly plants, you start to learn how you like your plants cooked (or uncooked if you like them raw).

Once you really learn how you like your fruits and veggies prepared —massaged kale, stuffed sweet potatoes, spiralized apples, boiled edamame, for example — and you learn how to whip up a delightful dressing or smoothie, making yourself a meal will be a breeze.

2. When they grocery shop, they spend most of their time in the produce aisle.

Since fresh produce has a shorter shelf life than canned beans and maca powder, a highly effective plant-eater makes short but frequent stops to pick up a bunch of kale, a single lemon, or a handful of avocados.

3. They're never too far from a blender.

Smoothies are a surefire staple in their diets. A green smoothie (or a green juice) to a highly effective plant eater is like a banana to a monkey.

4. They create meals by colors.

Plant-based eaters tend to paint their plates by color. The nutrients found in fruits and veggies can often be categorized by color, which makes it oh-so-easy to create a balanced meal just by looking at the colors on the plate.  You grow to instinctively know when their mostly green plate needs something orange or their very yellow plate needs some purple.

5. They're perfectly happy eating out of one big bowl.

Eating out of one big bowl (or “bowling” if you will) is plant-based-perfection. To create a plant-based bowl meal, think of adding the following:

  • Protein
  • Moisture
  • Texture
  • Fresh produce (veggies or fruits)
  • Fun flavor

For a breakfast bowl, a highly effective plant-eater might start with:

  • Quinoa (protein)
  • Almond milk (moisture)
  • Chopped walnuts (texture)
  • Blueberries and bananas (produce)
  • Cinnamon and agave (fun flavor)

For a dinner bowl, a highly effective plant-eater might start with:

  • A chopped up veggie burger (protein)
  • Tahini sauce (moisture)
  • Pumpkin seeds (texture)
  • Sweet potato
  • Kale and cherry tomatoes (produce)
  • Parsley, salt and pepper (fun flavor)

See how easy this is? Get this down and you'll be as effective as can be!

6. They get greens at every meal.

Just like a margarita feels off without a lime, or sushi feels off without seaweed, a meal for a highly effective plant-eater feels off without something green. Whether it’s a smoothie, a sandwich, or a side of steamed vegetables, they make sure there’s always a leafy green involved.

7. They plan ahead.

Whether it’s making sure their pantry is fully stocked on a regular basis, or it’s previewing a restaurant menu, or it’s packing snacks for their travels, highly effective plant-based eaters make sure they control their food circumstances, rather than letting circumstances control their food.

Feeling Inspired?

Want some super things you can do RIGHT NOW to immediately get your plant-party started? Grab her free ebook to find out!

[This article originally appeared on]



Nutritional Trends Debunked


Nutritional Trends Debunked

Did you know that March is National Nutrition month?  With so many schools of thought in the nutritional world, I wanted to take a closer look at some of the newest trends.  What’s here to stay, and what’s just a fad?  Here I discussed and debunked some of 2016’s top trends.


Souping-  They say that “souping” is the new juicing.  Similar to juice cleanses, there are entire meal plans (dessert included) that are entirely broth-based.  The main difference between souping and juicing is fiber!  The key component missing from juice diets is the fiber, which is trashed after the juice is extracted from the fruits/veggies.  Soups, however, often contain whole vegetables, and in the case of meal plans with breakfast and dessert bowls, even fruits.  The soups therefore, keep the fiber, seeds, rind, and pulp, which juices discard.  So what’s the ruling on souping?  I think this trend is here to stay.  It might take a little while to pick up full speed but it has already begun to do so in LA.   Juicing has been a huge phenomenon and having the fiber significantly increases the nutritional benefits.  That being said, like any “cleanse,” I do not think this is a sustainable way of eating.  This is beneficial for individual meals or for a short period of time to kick starts your diet into high gear.


Plant-Based Push- In 2016, Meatless Monday meets Tuesday-Sunday.  As consumers we have become far more educated when it comes to nutrition.  More and more people are reading labels, asking questions, and adjusting their diets accordingly.  We now know that there are plenty of protein sources, outside of animal products.  With an emphasis on farm to table, the food scene has also taken to making vegetables the star.  So is this here to stay?  Absolutely!  This trend is successfully debunking the misconception that a plant-based diet means going totally vegan.  Actually plant-based simply refers to the idea of a more sustainable eating pattern for both health and environmental reasons.


Pulses- Pulses are lentils, dry beans, beans, and chickpeas.  Pulses are a vital source of plant-based proteins.  With a new emphasis on plant-based diets, pulses are taking center stage.  Did you know that pulses come from plants that have nitrogen-fixing properties?  Ok we’re not in NASA, what does that mean?  Pulses can contribute to increasing soil fertility – good for our stomachs AND the environment.  Pulses are an excellent source of protein and fiber and for that reason I do not think this is simply another trend.  That being said, many people have sensitivities to legumes.  Play around with different preparation methods when consuming legumes as this can all affect how we digest them.


Full-Fat Foods- Fat is back!  This phenomenon can again be attributed to the fact that as consumers, we are more educated on what we are eating.  “Low-fat” means more sugar and chemicals.  Healthy, full-fat foods, like avocados, nuts, etc. are good but only as good as the quantity in which they’re eaten.  As aware of labels as we have become, we must do the same with serving size, especially when it comes to full-fat foods.  If you do not have a dairy intolerance, don’t be afraid to try the full-fat Greek yogurt, for example. 


Biodynamic- Biodynamic is the most environmentally friendly form of farming out there.  It’s like Organic on steroids.  Biodynamic crops are free of synthetic pesticides and fertilizers, and the farms are entirely self-sustaining.  This is a wonderful movement and a great initiative to support. As a trend however, it will take a significant amount of time to really gain traction and pick up, if it ever does.  It is extremely difficult for farmers to produce crops this way and as such may also increase the cost of goods (same way we see that organic items are more expensive).  I say show these farmers some love whenever possible, but don’t worry about buying everything biodynamic, the way you would organic! 



Why Do We Hate?

I contemplated posting this, because this was only a therapeutic exercise for myself, not intended for other people to read.  Ultimately I decided to share it because I know other people experience the same thing and I hope that maybe this can help them.  I became a health coach to help people and sometimes, actually a lot of the times, that means willing to be extremely vulnerable. 

I hope that this speaks to you in someway, as it did to me.

I’m not perfect.  Tonight I ate way too much. I wasn’t hungry.  I was eating from a place of boredom, sadness and a destructive desire to feel out of control.  I’m going to bed feeling bloated and uncomfortable and disgusted by my actions. 

As these thoughts are circling in my mind, creating a palpable negative energy, it occurred to me.  My boyfriend and I have a rule that keeps our relationship strong, positive, and flourishing.  We never go to sleep angry.  Why is that we treat the relationships with those we love with such respect but we cannot do the same for the most important relationship in our lives, that with ourselves.

I want to try a day of treating myself with the same love and respect that I give to others.  I deserve it.  So I am making a vow.  I will not go to bed angry with myself.

I am human.  I make errors.  I will only grow stronger by learning from my mistakes, but I have to let myself.  So tonight I overate.  Instead of berating myself as I fall asleep, I want to apologize to myself for abusing my body and know that tomorrow is a new day and I will not repeat these mistakes. 


Sarah, I love you.  Good night x


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Ask Me Anything!

The entire reason I started Made Simple by Sarah is because understanding the fundamentals of nutrition and fitness is complicated...but it doesn't have to be!  So I'm starting the "ask me anything" series.

Ask me anything and I will strive to not only give you the best answer, but also simplify to it.  Your questions, My answers, Made Simple.

This is completely anonymous so I encourage you to share your questions with everyone.  I guarantee you're not the only one curious!  So lets go, what do you want to know?

Q: I want to know how many calories are in a guac burger from By Chloe.
A: This is an estimate because I do not know their exact recipe, but with the Guac Burger as is (sweet potato & black bean patty, guacamole, corn salsa, tortilla strips, whole grain bun, tortilla strips and chipotle aioli) I would estimate this nets in at ~700 calories.  

Q: Why are coconut oil and vegetable oil better than corn and/or vegetable oils?
A: Coconut and olive oils are preferred because they are healthy fats.  Corn and vegetable oils have no redeeming qualities.  Other great oils to experiment with are avocado, flaxseed, and any nut oils.  These too, come from healthy fats.  But make sure not to cook with these.  These oils have much lower burning temps than coconut and olive oil, so they are not great for high temps.  Better for salads and adding flavor at the end of the cooking process. 

Q: What's the deal with all these flours (coconut, almond, etc.)?  How do I use them, are they healthier, can I substitute for all purpose flour?
A: Alternative flours such as coconut, almond, etc. have recently become increasingly popular as more gluten free diets are becoming increasingly popular.  They go hand in hand because these flours are gluten free substitutes for all purpose, wheat flour, etc.
You can definitely substitute these flours for all purpose flours, however it's not always 1:1 so make sure to research alternative recipes (or of course, ask me!).  Coconut flour, for example, is highly absorbent and if your liquid ratios aren't properly adjusted you will end up with a dense, almost gummy, funny tasting, baked one wants that.
As for if these flours are healthier, most often they have more nutrients than all purpose white flour that has been highly refined.  There are more alternative flours than I ever knew, all of which contain different properties and nutritional value. For example coconut flour is higher in fiber, while arrowroot flour is high in protein.  That's not to say that a gluten free diet is automatically healthier.  You still have to make smart, clean choices.  

Q: If there can be a lot of chemicals in store bought almond milk, are there any that I should particularly wary of?  Or most are fine but just generally, making your own is healthier?
A: Almond Breeze is particularly high in synthetic chemicals and contains far less almonds than many other brands.  In general, be wary of the almond milks that live outside of the refrigerator aisle.  These have way more preservatives (what increases their shelf life) and are therefore best to avoid.  Making your own is obviously the best way to ensure that you know exactly what goes into your almond milk, but it's not necessarily realistic or cost effective.  If you're not planning to make your own almond milk, which admittedly I don't always do either, I like the brand Califia.  Also the "original" almond milks are more natural than any of the flavored varieties.  Try adding your own flavors at home with a splash of vanilla, dash of cinnamon, or tsp of cacao powder.

Q: What's the difference between almond milk and soy milk health-wise?
A: These are both healthy alternatives and depend entirely on your nutritional goals or preferences.  I know that's not the easiest answer but there are several factors:
Almond milk is higher in fat content than soy milk but don't let that scare you.  It's healthy fat (combo of omega-3s and omega 6-fatty acids) and also less starchy than soy milk.  Therefore, in terms of total calories, almond milk is usually more advantageous for dieters.
Soy milk on the other hand holds more proteins.
It all boils down to your goals and preferences.  I prefer almond milk because I try and avoid soy on my mostly Paleo diet.  There also are some concerns with the hormonal effects of soy.  But if soy milk is a staple in your diet and hasn't given you any trouble thus far, it has great nutritional benefits!

Q: I've heard romaine lettuce is "bad?"  Is it particularly unhealthy, or just doesn't have the good qualities of other lettuces?  What's the best/medium/worst lettuce?
A: Romaine lettuce, or any vegetable for that matter, in my opinion is not "bad."  When it comes to eating clean, and making smart choices, if you're opting for a salad with romaine lettuce over a sandwich, you've made a good choice, so give yourself a pat on the back.  
Romaine lettuce is a low-calorie vegetable high in fiber and water content.  What it lacks compared to other lettuce options, such as kale and spinach, are additional nutritional benefits such as protein, vitamins A, C and K, iron and calcium.  The most nutritious greens generally have more color, or are a darker green.  Eating more color is a great rule of thumb when it comes to all vegetables.  Generally speaking, the more color and/or the darker the hue the better.  Don't eat skittles but do "taste the rainbow."

Q: Is a sweet potato actually healthier than a regular potato?
Similar to the lettuce question above, sweet potatoes simply offer more nutritional benefits than regular potatoes.  Both potatoes pack a powerful nutritional punch, but sweet potatoes provide 400% of your daily requirement for Vitamin A! They also have more Vitamin C, fewer calories, more fiber, and fewer total carbs than white potatoes, despite having more natural sugar.

Q: I've been seeing a lot about brothing/souping lately -- is the trend real, and if it's good for you, is there an easy to make my own?
A: Check out my post on 2016's up and coming nutrition trends.  Here I talk about the myths and benefits of brothing.

Q: I know cheese isn't that healthy, but are there any that are better for me than others?
A: Feta, Parmesan, and Swiss are the healthier cheeses on the cheese plate.  
Feta is lower in fat and calories than most cheeses, and is a staple in the Mediterranean diet, which is proven to be one the of the healthiest diets and regions.
Parmesan is also low in calories, but high in sodium.  Parmesan's strong nutty flavor, packs a potent punch in just a small bite so you may eat a smaller portion, than with other, more mild cheeses.
Swiss is higher in calcium and phosphorous, which are linked to bone health. 

Q: Does preparing an egg one way or another change its healthiness?
Yes!  Eggs are always a great source of protein but poached, baked or hard-boiled eggs, are your healthiest cooking style for eggs because there is no oil aka added fat.  Poached eggs and hard-boiled eggs are cooked in water.  Baked eggs, such as shakshuka, simmer in whatever sauce they are baked in.
While sunny side up, fried eggs, etc. still have the same protein properties, they are cooked in oil, and therefore slightly higher in fat and calories.

Q: Can you help me navigate my way around cocktails?  Is there anything in particular to avoid or gravitate too?
A: Check out my cocktail and drink list here that all net out at under 100 calories.  Avoid high sugar drinks and of course, limit your drink count to limit your calories.

Q: How many calories are in the Thai Salad at By Chloe.
A: Again, this is an estimate since I do not know the exact recipe from by Chloe.  The Thai Salad contains apricot-siracha glazed tempeh, almonds, quinoa, edamame, scallion, crispy wontons, peanut dressing. I would estimate this nets at -450 calories.


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Breakfast On-the-Go

I know you’ve heard this before, but breakfast is the most important meal of the day.  It kick starts your metabolism, helps with weight management, and gives you energy and focus for the day ahead.

Sure, we rarely have time for a sit-down meal and we don’t always have time to cook something up on our way out the door, but that’s no reason to skip breakfast.  Here are some grab-and-go breakfasts that can be made ahead of time!  I like to make all of these in big batches so I’m all set for the week.




3-Day Detox #MadeSimple

I'm so excited to announce this!! I'll be hosting a 3-Day Detox program, and it's completely FREE!  So what's the catch?  There's no catch, I promise!  It's free because I know money is tight, especially after the holidays, and I really just want to help you eat clean and rid your body of toxins.  

It's now mid-January and many of us set out with the best intentions for 2016.  We want to eat cleaner and be healthier versions of ourselves.  But two weeks in and turning down dessert or another cocktail is harder than you imagined.  Maybe a little guidance will help!

During this 3-Day program I will provide a full meal-plan, grocery list, and unlimited support.  We will be in this together and I will hold you accountable every step of the way.  The detox is focused on crowding out processed foods and sugar for more nutritious alternatives (this REAL food like fruits and vegetables).

To sign up simply fill out the form below!  Definitely be sure to include your detox goals so I can tailor the program accordingly - I want this to be as effective as possible for YOU.  


1/24: Grocery lists sent including all necessary items for detox meal-plan

1/25-1/27: 3-Day Detox with Unlimited Support


Name *


New Year, New You- Join the Resolution Challenge


New Year, New You- Join the Resolution Challenge

Have you repeatedly started each New Year with a resolution, only to fall back into old habits by mid January?   Maybe you want to lose weight in 2016, or maybe just eat healthier, after a slew of holiday parties with cookies and cocktails.  Perhaps you want to spend less money, or reduce stress at work.  You’re not alone! 

But for all good intentions, only a tiny fraction of people actually stick with their New Year’s resolutions.  In fact, most people’s New Years resolutions are obsolete in a matter of days!

If you are looking to make a fresh start in the New Year and actually stick with it, I have the tools for you!  Starting January 10 (right about the time that people’s resolutions fall by the wayside) I will be conducting a month-long coaching group, to get 2016 off to the right start! Whether you’re looking to shed pounds, get in shape, improve sleep, you name it, we will work together as a group to help one another succeed.

Joining this program will provide you with the proper tools, motivation, and support to encourage your success.  Each week as you progress with your resolution, you will feel amazing, energized and motivated by your success, and the success of fellow participants.

If you are committed to making 2016 your best year yet, this is the group for you.   For just $125 you will be lead in 4 group-coaching sessions throughout the month.  Join with a friend and you can each join for $100!  Don’t miss out on this opportunity!  Are you in?


I See the Beauty Beyond my Size

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I See the Beauty Beyond my Size

From the moment I could speak, my parents said I was a performer (probably due to my intense dramatics).  I began formally acting as a teenager and continued throughout adolescence.  Play after play, I always received positive feedback and began to feel like a star.

To be quite honest though, I was a big fish in a small pond all the way through my late teens. The same week I found out I was accepted into the drama program at NYU's Tisch School of the Arts, I was cast as the title character in my high school production of ‘Thoroughly Modern Millie.’ Millie’s character resonated with me.  As Millie sings in the opening number, "I studied all the pictures in magazines and books... Manhattan I prepared for you," and I did. Or at least I thought I had...

Growing up weight was always “my thing.” It was the one part of my life that I felt like I was losing in a constant battle. I have always been tall. I’m now 5'10" and until all the boys caught up to me in high school, I was the bigger girl who towered over everyone. However, it was not something I was conscious of until about 6th grade. Up until then I knew I liked food and I was aware I was chubbier than all my friends, but I didn't think of it as something “bad.” That is, until I came home from a vacation with my family, to a message on our home answering machine from a few immature 12-year old boys, telling my parents they should sign me up for heavy weights camp.  This marks my internal calendar as the first time the word “fat” became relevant to me. That's when the true battle against myself officially started. 

My eating disorder began as a desperate attempt to lose my unwanted belly freshman year of high school. All the “hot girls” in our class were toothpicks and if I was ever going to get a guy to notice me as something other than their “fat friend,” I had to lose weight and I had to lose it fast. I had no clue that I was doing anything to harm my mental and physical self. I thought I was “just cutting carbs.” I stopped eating them cold turkey and saw results. I thought I was being “healthy” and I thought I was solving the problem, when in reality, I was making it much, much worse. 

I wasn't very active at that time aside from dancing in musicals. I noticed cutting carbohydrates paired really well with running and I started going for 30-minute jogs a couple times a week. As expected, the football boys paused on bullying me and started noticing me. I would be lying if I said that I didn't love the attention, but something wasn't quite right.

I couldn't understand why my stomach was shrinking but my confidence wasn't growing in tandem. 10, 20, 45 lbs later I looked in the mirror daily, hoping I'd love my new self, but I didn't. It wasn't enough and for the next 8 years, it was never going to be enough.

The battle with my weight continued and the fight was ruthless. The worst part of it all though was that I never looked sick, so no one ever said anything or intervened. Aside from my random food freak-outs, no one thought my intense weight loss was unhealthy because I fit society’s standards of “beautiful.” I was skinny, I was tall, and I knew how to hide behind one hell of a smile when I had to.

Externally positive things also continued to happen. I got the lead in the big school musical; I was accepted into my dream college and a prestigious drama program. I received very positive accolades from my peers and parents, so I slowly started believing I was “ok” and started to reintroduce carbohydrates and eat normally again. Then, off to New York I went, with 24 cardboard boxes, and a whole lot of baggage (literally and figuratively).

If anyone ever tells you that college is easy, they are lying. College is overwhelming and I did not know how to manage my anxieties. As if college requisites aren’t challenging enough, my acting teachers were constantly talking negatively about my body. I felt hopeless and looked for a solution. The idea of restricting food seemed impossible at this point in my life. I enjoyed it way too much again. So this time my disorder decided to wear a different costume- B.E.D., otherwise known as Binge Eating Disorder.

What many people don’t know is that B.E.D. is the most common eating disorder in the US, more common than anorexia and bulimia combined. I would get stressed out and I would eat. I would feel depressed and I would eat. I didn’t even realize I was doing it, but afterwards I felt horrible and my self-hatred skyrocketed. The worst part of it all was that I was in New York trying to break into the most judgmental industry in the entire world. What do you get when you combine a young woman, plus low self-esteem, plus the entertainment industry? Let’s just say it doesn’t equal success.

I constantly felt run down and not only by my intense workload, but also by myself. I couldn’t go one full minute without thinking about how ugly I was, or how overweight I was and how I was never going to be successful because I didn’t look like the size 0’s on TV. I was so lost and by my senior year, I had completely fallen out of love with my passion for the arts. I stopped going to class. I began failing studio. I started wanting success for all the wrong reasons.

I thought if I became famous, I would suddenly not feel so alone. What I didn’t realize though was that if I didn’t believe in myself, no agent, manager, or casting director ever would. I knew I had to take a step back if I was ever going to come out of the battle with myself alive. Luckily, I have the most supportive family in the world and they encouraged me to find myself and take some time to figure out what inspired me again. I knew I couldn’t solve the problems in my head alone, so I had to ask for professional help.

When I first entered The Beacon, an eating disorder clinic in New York, I was at the point where I felt like I had tried everything. Every diet, every supplement, every type of exercise, but nothing ever worked. I was at the point where I wanted to stop the binging, stop the dieting, stop the self-hate but this time I wanted it to stay stopped and find a permanent solution. The entire staff supported me and held me accountable. I also got extremely into fitness in a healthy way. Between the support staff at Beacon and my exercise program, I felt like I finally found places that understood exactly what I was going through and supported me constantly. For the first time in my life, I saw the possibility of an end to the mental madness.

Fast forward to now. It has been nine years since I enlisted in the war against myself and I can confidently say that I have won. It took hard work and strong commitment to myself.  Now I look in the mirror and I love what I see. I see the beauty beyond my size. I see the sexiness in my curves. I accept who I am and recognize that today I am my best self.

If you would have told that 15 year old girl that one day she would become a model, she would have started crying and said models can’t be bigger than a size 00.  I know now that that couldn’t be further from the truth. I currently work as a model, as an actress and as an acting coach. I have found my passion again and I have found myself in the process. I want to share my confidence with the world.

My goal is to inspire young women to feel comfortable in their own skin and to have the courage to be exactly who they are. Change that inner dialogue; tell yourself how proud you are every single day. It may not be easy, but I can promise you it is worth it.


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Rethink your Drink


Rethink your Drink

With the holidays right around the corner, our calendars are consumed with holiday parties.  Before you let the cocktails flow it may be time to rethink your drink!

Liquid calories, such as alcohol, come in undetected by the body but can have enormous repercussions on our diets.  Simply put, our bodies do not recognize liquid calories as food.  Alcoholic beverages are ‘empty calories’ because they supply calories but no nutrients.

When people eat calories in the form of solid food, they become full and naturally compensate by reducing the rest of their food intake.  However, when people ingest liquid calories, they don’t eat any less. This is because liquid calories do not affect our satiety.  You will not eat less, or feel “full” if you are consuming a caloric beverage, the way you would if you were eating actual food.

Now, before you go ahead and call me a party pooper and cancel all of your holiday party appearances, I have some suggestions!  Here is a list of alcoholic beverages that all net out at 100 calories or less!


  • Mojito- Mojitos are still fair game if you remove or even reduce the simple syrup (sugar) by half.  Mint, lime, and club soda are all naturally low in calories and a shot of rum is ~100 calories.
  • Vodka Soda- Vodka averages 96 calories per 1.5 oz.  Soda water, is of course, no calroies. 
  • Tequila Soda- Craving a margarita?  Most margarita mixes are high in calorie, preservatives and sugar.  Instead opt for a shot of tequila, topped with club soda and a squeeze of fresh lime juice.
  • Champagne- Bring on the bubbly!  Not only is it festive, but a glass of champagne is approximately 85 calories.  Cheers!
  • Wine- A small glass of wine typically only has between 75-80 calories, which is significantly less than traditional cocktails.  The less sweet the wine, the less natural sugar, so opt for a Pinot over a Riesling.
  • Bloody Mary- Don’t worry brunch, I didn’t forget about you!  This brunch staple won’t break the calorie bank.  Most bloody mary’s come in at ~90 calories.


Whatever drink you choose, my recommendation is to try drinking one glass of water for every cocktail or glass of wine.  If you stick to this, you’ll end up drinking half the calories you normally would and wake up feeling a lot better the next morning.  Win, win!


4 Essential Holiday Travel Tips


4 Essential Holiday Travel Tips

Vacation is a time to relax and rejuvenate but it can prompt a bit of anxiety.  Whenever we stray from our regular routines, this unknown can be unsettling.  If like me, you are accustomed to a daily workout class and regularly accessible healthy meals vacation can test our nutritional instincts. 

What do you mean Costa Rica doesn’t have soul cycle??  Will there be kale??  Take a deep breath and know that with these simple steps, you can enjoy your vacation, without your nutritional habits taking a vacation as well! 

1.    Plan Ahead- Planning is the key to your success!  I can’t emphasize this enough.  In fact, I’m giving you five tips, because I’m super nice, but this first step would be entirely sufficient on its own.
Here are ways that I like to plan ahead:

·      Bring a Meal- Airport and airplane food is gross.  Yes, I’m making a generalization and if you’re sitting in first-class eating a gluten-free, organic meal, than good for you, but I promise you are in the minority!  I like to bring a meal to the airport (breakfast, lunch or dinner, depending on flight time) so I don’t have to eat processed food with excess sugar, fat, etc. 

·      Bring Snacks- I also like to bring packaged foods with me when I travel.  The RIGHT packaged foods, like Larabars or dried fruit and nuts are perfect for on-the-go.  Asalways, watch the sugar and look for snacks with protein and fiber that will keep you fuller longer.  Having these snacks on hand will help you make smart healthy choices, rather than eating things you wouldn’t normally eat at home.  Whether you’re at the airport, or touring a new city, being prepared with healthy snack options is a great tool.

·      Research Restaurants- Most restaurants these days have at least a couple of healthy options, and any tropical destinations will most likely feature fish on the menu, which is a great healthy meal.  However, looking at the menus online ahead of time will ensure that you’re never in a bind.  There are also apps that work domestically, such as AroundMe, that can help locate healthy restaurants in the area. 

2.    Drink Water- Staying hydrated not only curbs jet lag, and prevents your skin from drying on the airplane but it also curbs cravings.  As I mentioned in my tips for weight loss we often confuse hunger with thirst.  Especially on vacation when you’re probably having one more cocktail or some fun in the sun, we are more likely to dehydrate. 

3.    One and Done Rule- You’re on vacation and you want to indulge, I get it! It’s more than ok to indulge, in fact, I encourage it.  Especially on a trip, you don’t want to feel like you’re missing out.  And you definitely don’t want to travel all this way and not enjoy the local food.  That being said, it’s ok to indulge, but not at every meal.  Like anything else, enjoy in moderation.  I call it the one and done rule because I indulge on no more than one thing a day and then call it quits.

4.    Exercise- Don’t let your workouts go on vacation too.  Sure, there may not be a FlyWheel or SLT but I promise you’ll survive, and so will your workout.  If you’re touring a city, walking and seeing the sights is a great way to get exercise.  I also love this hotel room workout from  No equipment, no problem!


Ellary's Greens - Food with Integrity


Ellary's Greens - Food with Integrity

I first had the pleasure of meeting Leith Hill when she was a guest speaker at the Natural Gourmet Institute.   This NOLA native is bringing her culinary perspective to the streets of NYC.  In 2013 Leith opened Ellary’s Greens, which offers an array of healthy, gourmet organic foods.

In the restaurant, Leith warmly greets every member of her team, from the head chef to the deliveryman.  There isn't one person she doesn’t know by name.  As guests enter, she waves hello and catches up with regular customers, making sure that every guest is properly tended to.

However, don’t let her sweet southern accent, and bubbly personality fool you.  Leith is a busy and driven woman on a mission!  Her mission?  Serve quality sourced food, dedicated to nourishment.

I sat down with Letih to discuss how she’s accomplishing her mission and bringing foods with maximum health to the masses.

What is the concept behind Ellary’s Greens?

Just like the concept of Made Simple by Sarah, the concept of Ellaray’s Greens is that eating for optimal health can be simple!  Everything you eat should be nutrient dense, delicious and again, simple.  It’s about eating with integrity and connecting people to their food.  Everything we serve here is completely recognizable as a food. 

Tell us a little bit about your background?

I'm from New Orleans, which is the land of butter, booze, beignets and béarnaise sauce.   But the nice thing about being from New Orleans is because we have Creole and Cajun influences in our food, and we’re surrounded on three sides by water, we have the opportunity to have amazing fish.  Many of our dishes are tomato-based and rice-based.  Growing up, we always had brown rice and wild rice.  I never had anything fried, and it’s something that made a huge difference in how I looked and felt. 

Who/what are your inspirations (in food and in life)?

My father was a health foods aficionado, very ahead of his time.  He was born in 1923.  When he was 12, he lost both of his grandfathers to heart attacks.  He vowed that he would never let anyone he loves die of a heart attack.  So at the young age of 12 he started looking into the link between diet and exercise, and heart health, which is pretty remarkable.  He educated himself and raised us eating nutritionally dense, whole foods.

What is your favorite menu on the item?

I love our salmon burger.  We use salmon from North America, sourced from a fully sustainable farm.   We filet everything in-house and our salmon burger is simply filled with salmon.  There is no binder, no filler - just salmon.  All too often, salmon is substituted in a salmon bugger with fillers like rice, breadcrumbs, bread, you name it, to bulk up the burger.  Our burger is completely gluten free and starch free.  You don't have to compromise on taste and still have nutrient density.

What is the most popular menu on the item?

There are four: the bacon mac and cheese, chickpea fries, roasted chicken, and chocolate mousse.  The bacon mac and cheese is made with gluten free pasta and organic cheese.  Our chocolate mousse is completely vegan, organic, gluten and dairy free, and raw.

What is your favorite thing to cook?

I love to make sautéed okra and tomatoes.  I also love making eggs- fried eggs, scrambled eggs, frittatas.  Ellary’s has amazing house smoked deviled eggs. 

Ellary’s highlights all organic ingredients.  What is your favorite ingredient right now?

Coconut.  We use all parts: milk, water, sugar, flour, and amino acids.

What is a staple in your kitchen at home?

Coconut oil.  Whether sweet or savory I cook everything with coconut oil!



5 Tips to a Thinner Thanksgiving

You’ve just finished inhaling your dinner.  Not just any dinner but Thanksgiving dinner, which you look forward to all year.  You threw caution to the wind as you gorged on sweet potatoes with marshmallows and stuffing covered in gravy.  Now you have to unbutton your pants in an attempt to even breathe.

Sound familiar?  Thanksgiving, by nature, is a recipe for over eating.  You wait 364 days for this meal, its commonly served buffet style, and the traditional “staples” are loaded with calories.

Last year, ABC News revealed some disturbing stats about America’s time-old tradition.  “The Average American consumes 3000 calories during the Thanksgiving meal plus another 1500 on snacks and drinks…That’s 4500 calories in all, and about 45% of them come straight from fat,” according to the Calorie Counting Council.

Before you have a heart attack and tell Grandma you’re not coming (I swear that wasn’t my intention!), here are 5 tips that will you help you have a thinner Thanksgiving!

  1. Eat Breakfast- It is a common misconception that you should starve all day in order to save up room (and calories) for the big meal.  In fact, if you’re hungry, you’re more likely to overeat.  Instead, have a healthy breakfast containing protein and fiber, to curb your appetite and get your day started off on the right foot.  Try scrambled egg whites with a piece of whole grain toast. 
  2. Go Easy on Alcohol- Alcohol is usually the forgotten calorie source.  But those glasses of wine you’re self-medicating with in order to make family conversation more tolerable, add up!  Alternate sips of wine with water and avoid high-sugar juice mixers
  3. Portion Control- When Thanksgiving is served buffet style its easy to load up your plate, and feel compelled (or inclined) to finish everything.  But your eyes are often bigger than your stomach.  Go into the buffet with a portion plan.  Your serving of protein (turkey most likely) should be approximately the size of your hand.  Serving of starches like potatoes or sweet potatoes should be only half the size of your palm.  And use the rest of your plate for green vegetables – brussel sprouts for the win!
  4. Bring Healthy Alternatives- Don’t feel left out Thanksgiving.  Bring healthy options that you too, can enjoy.  Offer to bake these pumpkin donuts...I promise, they won't even know they're paleo!
  5. Enjoy the Company!  In an effort to get all of the food safely into our mouths, we forget to enjoy the company of family and friends.  After all, Thanksgiving is all about coming together with family and friends to enjoy a meal.  Talk with guests and be present in the conversation, slowly savoring your food.  I promise, the stuffing will not get up and leave your plate, if you stop to talk to your cousin.   



The Organic Debate


The Organic Debate

For a while now, there has been an ongoing debate about eating organic.  We all want pesticide-free food but we also must be cognizant of the fact that organic food is generally more expensive.  Is it worth the cost?

The answer: this is personal.  Your bank account, your body, your decision.  That being said, there are certain foods where due to their porous skin and the way they're grown, it is recommended to opt for organic.  Similarly,  there are foods, such as fruits with peels, where buying organic may be less significant.  

The "Dirty Dozen and Clean 15" is an easy guide for when to buy organic, and where it's ok to save on cost. The EWG, Environmental Working Group, comes out with this list every year.