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

Key Ingredients Slow Cooker Butternut Squash and Lentil Soup

Good morning readers! Today I am thrilled to have Allie from Key Ingredients sharing a delicious and easy plant-based recipe with a perspective I cannot yet provide to you. You see, while I read research articles about the best ways to raise healthy children, and even have clients who have successfully done so with my guidance, I do not yet have kids myself. I know that many of you do, and at times my insecurities tell me that despite my recommendations, you may think it is impossible to create these healthy, plant-based meals that your whole family will love.

Thankfully, Allie has my back. She has two children 3 and under which, to me, sounds like the hardest job ever. Yet, she still prioritizes fitness, cooks nourishing meals that her family enjoys together, and shares these experiences with her readers! Bonus: this recipe has plant-based protein and plenty of healthy carbs to fuel your workouts and aid in recovery. Continue reading

2017 Eat More Not Less Produce Challenge

Whenever I am asked my opinions on My Fitness Pal type tracking apps, counting calories, using Weight Watchers and using a food scale to measure each gram of what you’re eating each day, my response is always the same. Do you want to be putting effort into those things for the rest of your life? Because that is the habit you build by engaging in those behaviors.  Continue reading

Winter Nutrition Tips

Happy first day of winter! To celebrate the chilly season, I thought I would make my blog a vlog and share a video on the topic recorded for the Newtown Athletic Club last year.

What is your favorite winter food? I’d love to hear below! I love soup and chili packed with immune boosting garlic & onions… and no I don’t care about the garlic breath!

Giving Tuesday 2016

I have the same perspective the Tuesday after Thanksgiving this year as I did last year. We have taken an extended weekend to indulge, give thanks, celebrate life with our loved ones and, for many spend a lot of money on luxury items from Black Friday through Cyber Monday. Now, it’s time to balance it all out and give to those who are just hoping to have dinner tonight and gloves to put on when the weather gets even colder.

Before looking at my favorite charities to donate to below, please take some time to read through the infographic and increase your knowledge on hunger in the world. While it is a resource for nutrition and dietetics professionals, I think the information is simple enough for everyone to digest. Continue reading

Cyber Monday Special

Happy Cyber Monday!

I highly recommend that you stop searching for *stuff* that you and your loved ones likely do not need cluttering your home and brain, and instead invest in health! Gym memberships, massages, acupuncture, and yoga are all wonderful but, a healthy diet and a mind that respects your body can not only help achieve a healthy weight but, also prevent chronic disease and relieve stress.

I have several ideas for healthy stocking stuffers and wellness-focused gifts, and here are suggestions from a couple of other RD’s:

  • Kim Hoban, a wellness RD and certified personal trainer has some great suggestions here.
  • Meme Inge, another RD with a fabulous blog, has the Ultimate Christmas Gift Guide plus a gift guide for kids that doesn’t include tons of electronics. Yay for active activities!

I want to share a special Cyber Monday deal for those who want to invest in of give the gift of health! Continue reading

FNCE 2016 Recap

Happy Halloween! I already posted some tips on Saturday morning since a lot of the Halloween indulgences and planning occur the weekend before but, here’s a distraction if you’re all Halloween-ed out already or if you need a mental break before trick or treating with your kids later!

This FNCE was one for the books! I am finally feeling back on track at home over 10 days after returning from the conference, but all of the extra work I had to do when I got back, and all of the sleep I lost was absolutely worth it! In this post, I’ll cover the events I attended, a few of my favorite research discoveries/sessions, and chat about what was trending on the expo floor.

img_7233 Continue reading

Mustard Greens Fall Power Bowl with Cranberry Dressing

Plant-based protein bowls are part of my diet multiple times per week, especially in the fall so, seeing this theme for The Recipe Redux made me very excited.

“Packed with protein, fiber and color, plant power bowls are trendy and delicious.
Show us the healthy recipe that’s in your bowl.”

Plant-based proteins are not just attractive and delicious. They also provide anti-inflammatory benefits that are great for athletes, particularly those who have joint pain or slow recovery.

It is important to understand that animal proteins do not need to be a part of every meal or even every day in your life. While I follow a very plant-based diet, including eggs and fish, I realize that there is no one diet for everyone and the inclusion of animal products in other’s diets is a personal choice. You need to eat what works for your body. Having said that, research shows that everyone can benefit from more plant-based meals since fruits, vegetables, legumes, whole grains, nuts and seeds all promote longevity. Continue reading

Sweet Earth Bowls Review and Giveaway

Disclosure: This post and giveaway are sponsored by Sweet Earth. I received Sweet Earth meals and product coupons. All opinions stated are my own.

As I mentioned in my last Sweet Earth review post, I am so happy I stumbled upon this company at Expo East – and hope to see them there again next month! I am also lucky to have been able to try so many of their products. I think the veggie burgers are still my favorite, and I do recommend a few of their wraps, too. Tim still likes to get a dose of protein from the grounds to mix with a veggie and grain for a meal, especially the chipotle flavor. We were both thrilled with the new Artisan Bowls though, too! We got to try the Kyoto Stir Fry, Borderless Enchilada, and Enchilada Suiza but, my favorite (out of the two dairy free ones) was the Lentils Provencal. Tim really enjoyed the mushroom ravioli and he doesn’t even like mushrooms!




I had never advocated for frozen, quick fix meals, mostly because of the nutritional content. It may look like veggies and chicken, or even grab your attention since its a “vegetarian burrito” but what else is lurking in that container? In addition to more sodium than you need in a whole day, check out the other garbage in your ingredient list. Sweet Earth has proved me wrong though with real ingredients, a sustainable perspective, enough protein, and lower sodium. If their motto being “Honor and Sustain the Land” isn’t enough for you to see how they align with my values, look at their mission and “eco-clock”!


First let’s look at Tim’s review. God bless my food blogger/instagram husband for helping out with these reviews and taking pictures at his desk at work for me! We do, however, need to work on lighting. Tim, I expect you to walk over to Washington Square Park at lunch with Independence Hall in the background for your next product review. Thanks.

As I mentioned above, Tim doesn’t like mushrooms. He thinks they are slimy and even if he doesn’t notice the texture, usually complains about the flavor (unless we are at Sprig and Vine). Here is a direct quote that he sent me after eating it:

“This was really good. Super creamy but the mushrooms didn’t seem as slimy for some reason. The veggie grounds in the ravioli were very flavorful–tasted a lot like meat! I guarantee that people would eat it and think it was a standard meat ravioli.”

sweet earth mushroom ravioli

Sign him up to be a Chopped judge!

Okay, now for my lentil review. Since this meal is lower in calories and protein than most other sweet earth meals, I cooked an egg up quickly (pasture raised and Certified Humane, of course) to pair with and balance out the meal. To make this an easier at work meal, add a hard boiled egg or some pre-cooked tofu and you’ll be good to go.


I was pleasantly surprised by how fresh and flavorful this was. The herbs still really stood out after being frozen, the lentils were great and most importantly, the texture and color of the green beans were maintained even after microwaving!

And with this one I snapped a pic so you can more easily check the ingredients, which are all available on their site too. At 22% of your minimum need for the day, 340 mg of sodium fits perfectly into a healthy lifestyle! Athletes, you can feel free to salt the egg (or two) that you pair with the meal.

Here is a store locator for where you can find Sweet Earth. I am having a tough time finding the veggie burgers at our local Whole Foods (even though the locator lists them) but, you bet I have bugged the stores and requested they get the product in. Some Sweet Earth Foods products are also at Organnons for any Bucks County folk. The best selection I have seen in a store yet is from Target though! I know, right? You’d never expect that. I didn’t at least. But one day I was curious and strolled down the frozen aisle while there to get laundry detergent or something and there was a massive section with every Sweet Earth product – except the veggie burgers of course.

So, who wants to win some free Sweet Earth food and swag?!

By meeting the entry requirements below, you’re in the running to win:

  • 3 Free product coupons
  • A Sweet Earth t-shirt and swag bag

To enter you must do both of the following:

  1. Follow Sweet Earth and EatRealLiveWell on Twitter
  2. Comment below or on my Facebook page letting us know why you want to try Sweet Earth Foods plant-based meals!

A winner will be chosen at random on Wellness Wednesday, August 23 (my first day back teaching at Bucks for the school year  )– Good luck!