Fit Fuel: Intuitive Eating for Fitness

Do you ever skip breakfast or a snack before you exercise whether due to time, nervousness, or in an effort to lose weight?

Ever finish a tough workout or race, not felt hungry, and then eaten everything later that day or the next?

I used to experience the above, too, as a college swimmer. After my division I career ended and I wasn’t active 20 hours per week, I really convinced myself that I didn’t need to fuel much once I started to train for half marathons, too. And boy was that first one brutal. I remember crossing the finish line on a hot June day of the Fairfield Half and my friend’s mom and my own mom talking about how awful I looked. I don’t think I realized the level of dehydration I experienced until I ran a half marathon and completed triathlons properly fueled. It wasn’t due to lack of fluid intake though. It was due to lack of carb and electrolyte intake. I never made that mistake again (and know exactly what fuel is right for me to be smiling at the end of a tough race). Continue reading

Champagne Confetti Slaw

Happy Earth Day! 🌏

I don’t discuss it enough here on Eat Real Live Well, but supporting our environment is an extremely important part of my everyday life. I truly believe that we make hundreds of decisions each week that influence the future of global health. Minimizing food waste is a recurring decision! 20 pounds of food per person per month are wasted in the US, so not only are we wasting our money, but also filling landfills with nutritious food. The Recipe Redux was on my wavelength this Earth Day, so after you see my recipe below, hit the link to see how the rest of this healthy blogger network suggests we reduce food waste!


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Overnight Oats 4 Ways

Spring is the perfect time to finally try overnight oats! If you’re anything like me, you need your oats nice and warm in the winter and thinking of pulling cold oatmeal out of the fridge to start your day is cringe-worthy. This time of year though, it’s great to save time and have this meal on the go.

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Top 10 things to Eat, See and Do in Venice!

Out of our whole trip to Italy, even in the winter, Tim’s favorite city was Venice. He says it just barely edged out Florence (my personal favorite), but future vacation homes may have been brought up by him in conversation. In this post I am going into all the details of our 2.5 days in this beautiful and unique city. While some on my list of 10 are an absolute must on anyone’s list, others are experiences we enjoyed. I also have some places to see that we missed out on… but that just means we have to go back again! Continue reading

Easy Pantry Dinner: Italian Broccoli, Barley and Beans

When I first saw the theme for this month’s Recipe Redux challenge, I was pretty excited. I love educating my clients and audiences on how make a quick “emergency” meal with pantry and freezer staples. The theme is

“Spring Clean Your Kitchen”

Use at least 3 ingredients that are actually in your refrigerator or pantry right now. Try not to go to the store to buy anything new…”


The way this challenge panned out for me couldn’t have been any more perfect. I completely forgot about it and I am typing this up a half hour after coming up with my idea, cooking it, loving it, and packing it for Tim for lunch tomorrow! Continue reading

Festive St. Patrick’s Day Fitness Recipes

I wrote this post for original publication on March 15, 2017 on the Newtown Athletic Club blog.

While many of you may have started celebrating this past weekend, St. Patrick’s Day is officially two days away and you can keep your celebrations lean, green and delicious without the fake food dyes, extra saturated fat, and sugar-filled boozy beverages. Continue reading

5 Nutrition Tips for Colon Cancer Prevention

My article below was originally posted on the PA Academy of Nutrition and Dietetics Blog.

Colorectal cancer may be the third most common cancer in the US, but it is also one that we may be able to prevent. A whopping 47% of colon cancer incidences are said to be preventable with a healthy diet, physical activity and weight management! Put your best fork forward this National Nutrition Month and every month to reduce your risk of colorectal and other cancers. Preventing Colorectal Cancer

The American Institute for Cancer Research has studies showing shows that obesity itself increases the chances of 11 types of cancer, with colon cancer included. Let’s delve into lifestyle prevention before focusing on diet! Continue reading