Viewing entries tagged
nutrition

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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...

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New Offer! Meal Plans Made Simple

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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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Add To Cart

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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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Fresh Start to Fall - The Whole30 Challenge

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Fresh Start to Fall - The Whole30 Challenge

On the heels of a summer filled with ice cream and rose, Labor Day marks a harsh snap back to reality.  While you should have no regrets about rose all day, maybe your jeans are feeling a little tight and you’re craving a fresh start to fall.

Enter the Whole30 Challenge.  Certain food groups (like sugar, grains, dairy and legumes), while “healthy” foods, could be having a negative impact on your health and fitness without you even realizing it. 

If you’re reading this to find the perfect post-summer diet, just stop reading now.  This is not a diet.  Let me repeat- this is not a diet. As a health coach, I am generally very anti-diet, in favor of lasting lifestyle changes.  I resort to the Whole30 Challenge as a good food ass kicking, when I really need to knock my sugar and junk food cravings

I know it sounds like a diet because you’re removing, well basically everything.  But it is actually an eye opening, food enlightening experience.  The first time I completed the challenge, I was shocked at how much delicious, whole foods, there really are to eat, once you remove packaged and processed crap.  I was also appalled at how many foods contain sugar, unnecessarily.  Sure, you’re usual sugar suspects like cookies and candy are expected on the list but what about chicken sausage, and roast turkey?  Sugar??  Yup! 

You learn to be completely aware of what you’re consuming and how these removed foods may have been affecting your body.  When stripped from your diet completely, your body can heal and recover.  It’s like pushing the “reset” button on your metabolism.

It sounds crazy, like the extremist equivalent of a foodie, but it completely changed my life.    In just 30 days, it changed the way I felt and thought about food. 

This is not to say it’s easy.  It takes a lot of effort and preparation to avoid some of these foods.  You have to carefully check labels and ask questions, especially when eating out.  But you can do it!  And you’ve done things that are MUCH harder.  To quote the Whole30, “It’s only thirty days, and it’s for the most important health cause on earth – the only physical body you will have in this lifetime.”

Even though I’m a health coach, I’ll be the first to admit that this is challenging and I am inclined to “slip.”  To avoid this and encourage myself to complete the challenge, I recommend finding something or someone to hold you accountable while doing it.  This could mean doing it with a friend or blogging about it (like I am doing now), so everyone knows you’re doing it.   

And now you know, I’m doing the Whole30 challenge again.  I am responsible for my own health and I’m taking it into my hands for the next 30 days.  You all are holding me accountable, so thank you!

Over the next 30 days, I will share my challenges, recipes, and more.  If you have any questions or comments, please email me, or post below.  I also encourage you to check out the resources on the Whole30 website.

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by Chloe- 100% Vegan, 100% Delicious

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by Chloe- 100% Vegan, 100% Delicious

If you haven't already, make a date to check out by Chloe.  Having only opened a few weeks ago, there are consistently lines out the door for lunch and dinner!  This new West Village staple is truly unique.  By Chloe is a fast-casual concept offering a plant-based, vegan menu- serving real food that does not sacrifice any flavor or satisfaction.  And for all you vegan skeptics, fear not.  This not your granola-crunchy, hippy dippy, kind of restaurant.  The menu features popular items such as a Guacamole Burger and Pesto Meatballs.

Chef Chloe Coscarelli is the brains and talent behind by Chloe.  A lifelong vegetarian, and vegan for ten years, Chloe is an award-winning chef and best-selling cookbook author.  Chloe first earned national attention after winning Food Network’s Cupcake Wars, as the first vegan chef to win a culinary competition on national TV!

I sat down with Chef Chloe to talk about her new restaurant, favorite foods, diet, and more!


How did you find your passion for food & cooking?  Being in the kitchen with my mom growing up!

Walk us through “a day in the life.”  What does your daily routine and diet consist of?  Most days now it consists of being at by Chloe - in the kitchen, interacting with customers.  When I can, I try to make it to a yoga class or just go for a long walk.  Luckily being at by Chloe, I’m never at a loss for delicious food!

What are you favorite foods? Vegan Mac & Cheese and cupcakes

What are the most popular items at by Chloe?  Avocado Toast & our Guac Burger

What’s your favorite item on the menu?  Our collection of homemade ice creams- they are made from almond milk, coconut milk, and agave!

By Chloe highlights locally sourced ingredients, what is your favorite ingredient right now?  Local sweet corn!! I like it grilled, in soup, salad, or even ice cream!

What made you decide to become a Vegan?  I was a vegetarian at a very young age and have been an animal lover my whole life.  Once I made the connection between animals and food, I went vegan and never looked back.

What tips would you give someone trying to be a vegan or vegetarian? Don’t get caught up in the labels and don’t overthink it.  Take it one day, or one meal, at a time and go from there.

What tips do you have for making things healthy without sacrificing flavor?  Fresh herbs and lots of avocado is the key to making anything rich and flavorful!

What’s a staple in your kitchen at home?  Fresh coconuts- have to hydrate!

Can you weigh in on the two opposing schools of nutrition- low carb vs. low fat?  Not a fan of low carb at all.  Not a fan of low fat either…hello avocado and cashews!  I like to go low meat and low dairy- viola!  You can eat everything delicious in that diet. 

 

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Navigating Nutrition in the Office

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Navigating Nutrition in the Office

For those of you who work in an office setting, myself included, nutrition can be hard to manage.  There are a variety of factors that make healthy eating a challenge.  Today I’ll tackle two of the most common issues in the office: eating a well-balanced meal & snacking!

If you have a kitchen and/or storage space in your office this can be a blessing or a curse.  Unlike in the comfort of your own kitchen, most likely you are not selecting the office food supply.  Whereas at home you can more easily avoid temptation by simply not keeping it in the kitchen, at the office, such temptations may be staring you right in the face.  On the other hand, you can use this space to keep all of your “cooking” essentials to create a delicious and nutritious meal!

In what I like to refer to as Top Chef, Office Edition, I bring in my own groceries for breakfast and lunch to whip up quick, easy and healthy meals!  Not only is this is a huge money saver but its also healthier than any takeout options.  Great breakfast ideas include oatmeal topped with berries and nut butter or chia seed pudding.  As for lunch, I stock up on lettuce, tomatoes, cucumbers, etc.  Basically, anything you like for lunch (salad, sandwich, etc.).  I prefer to put the meal together at work, to avoid soggy lettuce and schlepping Tupperware everywhere.    

Now that you’ve become a Top Chef Master in the office, let’s take a look at snacking.  Many people are victims of eating mindlessly at their computer, completely unaware of how many calories they’re consuming.  My advice is to PORTION YOUR SNACKS.  Instead of bringing an entire bag (of anything) over to your desk, take out a single portion.  This will ensure that you are not mindlessly eating more than you intended.  Another key is to balance your snacks.  What do I mean by this?  Include a protein in your snack to keep you fuller, longer.  Some healthy snack options include carrots and hummus, celery and almond butter, fruit and nuts, etc.

We spend a majority of our time in the office (working 9-5? –Hah I wish!) so it is imperative that we maintain our healthy habits!  There are definitely challenges when it comes to navigating nutrition in the office but it’s no excuse to eat poorly. 

 

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