Fit Fueling for the Fitness Obsessed Female

This is written as part of a series of posts for Fit Fueling that outlines how and why Heather Caplan, RD and I decided to create a virtual Intuitive Eating and Sports Nutrition course for active women. Read Heather’s most recent post here.

If I were to survey every active person reading my blog, attending seminars that I give, or sitting in classes that I teach, I’d bet that the majority would never check off that they are an athlete. However, a large percentage of them likely are. Technically, an athlete is “anyone who participates in a sport” (according to Nutrition for Exercise and Sport by Dunford & Doyle). However, what if you’re someone who is doing an hour of group personal training followed by a spin class and then you attend yoga that night? You may be exercising more and putting your body under more stress than someone who is an archer (archery in case you’re wondering), and would consider themselves an athlete. Continue reading

Toast Toppings to Fuel Your Fitness

Toast is quick, fits in anytime of day, and is super versatile. Breakfast, snack, lunch, or dinner, sometimes it just hits the spot! With the fabulous #ToastTuesday trend I thought I’d share some of my favorite ways to enjoy it, along with when you might want to enjoy each combo. The “trend” obviously isn’t the old boring toast you’re used to. Warmed fluffy (mostly) sprouted grain bread with a slight crisp and delicious toppings may be a better description of what I’m sharing today (along with creative recipe ideas from some other dietitians and healthy food bloggers). If you’re thinking “sprouted whaaaat?”, have no idea what kind of bread to buy, or still think “carbs are bad“, check out this post on how to choose nutritious bread. And no whining if you’re gluten-free! I have a whole category for you at the bottom!


(L: almond butter, banana cacao nibs | R: sunflower seed butter, gala apple, hemp seeds)

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National Fitness Day 2017

Happy first ever National Fitness Day for the USA! While I have been an athlete my whole life, I absolutely love exercise for it’s stress management benefits as well as the social experience it can provide. It’s an added bonus that activity is crucial for chronic disease prevention and management! I studied exercise science in undergrad a bit, it was part of my graduate degree, and as you know, integrating nutrition with fitness is my favorite part of this field! I believe that fitness should be a part of our life from an early age, which is why I am a PHIT America ambassador, but if you weren’t active as a child, it doesn’t mean you can’t make it a habit now.

To celebrate, I am sharing with you:

  • How I’ve found more mindful and joyful movement as an adult
  • My favorite tools for injury prevention
  • Why nutrition is part of your training and fitness
  • My Broad Street Run recap and next fitness goals

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2017 Food & Nutrition Trends

Quick update from overseas!


I can’t wait to share all of my wonderful food and fitness experiences here in Italy. For now, here’s a taste of yoga and fitness from Florence and my segment on NBC Philadelphia that aired this past Sunday. It covers 2017 nutrition, food and diet trends.  Continue reading

Pulses: Protein and Prebiotic Powerhouses

Disclosure: I receive products from Enlightened Foods as well as samples and discounts for my clients. As an affiliate, I am compensated for sales when my discount codes are used. As always, I only work with products that align with my philosophies. Thanks for supporting brands and posts that make Eat Real Live Well possible!

You must have heard by now that 2016 is “The International Year of Pulses”, right? No? What do you mean? Are dietitians the only neRDs that hear these things? Following a plant-based diet, I have been eating pulses pretty much everyday for years.

Now, you’re probably wondering what pulses are. Chances are many of you are already eating them regularly and, if you’re not it may be because you’ve heard they’ll make you gassy or you never ate them growing up.

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Turkey Trot Trade Up

I’ve done my fair share of turkey trots and was even planning on one this year in Jacksonville, FL. However, after an epic asthma attack a mile into the Rothman 8k in Philly last weekend, I decided to forgo the race and get a good couples circuit in with Tim instead.

I’ve had asthma as long as I can remember and while it is often exercise induced, it’s always worst late November – early December. Using weights for a moderate to high intensity circuit puts slightly less pressure on my cardio-respiratory system while still torching calories and boosting strength. Plus, some of these turkey trots somehow don’t even donate proceeds to a charity so put that money directly towards a charity that means something to you (I’ll be sharing all of my favorites for Giving Tuesday).

Many other people don’t enjoy running or due to injury cannot run and feel there are no other options without their local gym when traveling for the holidays. Some, my clients included, feel bad taking time to exercise when staying with loved ones who aren’t as active. No matter the reason, I have some suggestions for keeping activity up no matter who you’re spending the holiday with. For those that who need to keep it up and use exercise for stress and anxiety-management like me, or who are working towards health goals, I have a circuit you can do anywhere with some basic equipment!

Group ACTIVities

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Peanut Pumpkin Seed Butter

November is Peanut Butter Lovers Month! Peanut butter is one of those foods that is so easy to add to everything to balance out meals and snacks and luckily provides a lot of nutrition too. Peanuts are a good source of Vitamin E, an anti-inflammatory antioxidant that many Americans do not get enough of. They’re also rich in magnesium, healthy unsaturated fats, and provide plant-based protein. There’s a nice article from the National Peanut Board on peanuts as fuel for athletes, and 16 fun facts about peanuts and peanut butter, too!

We recently ran out of peanut butter. Three years ago this never would have happened considering I was the only one in the house who ate it and I was very aware of how much was left at all times. Continue reading