Why dehydration is making you fat

Are you drinking enough water during the day? It keeps you hydrated, is great for you skin, flushes out toxins, fights disease, fatigue and constipation. Toss the sports drinks and sodas and chug the H2O. Bottoms up!



Eating Habits to Live By

Mom always said breakfast is the most important meal of the day. Turns out she was right. Starting your day off with a good breakfast will help you cut cravings throughout the day. Skipping meals will not help you lose weight! In fact it can do more damage than good. Try a homemade breakfast smoothie, steel cut oatmeal or some scrambled eggs to get you off to a good start. Protein does a body good!

I know most of us are super excited for Friday. TGIF right? We all look forward to Friday night Happy Hour to kick off the weekend. Weekends are not an excuse to gorge yourself with fatty foods and alcohol. Don’t ruin your healthy eating and exercise that you’ve worked so hard for all week long by letting yourself go over the weekend. I’m all about have a cheat meal. Notice I said meal and not meals??

Cheers to being happy & healthy!


Convenience of Fast Food – Is this why we are obese?

Obesity is becoming an epidemic that is taking over our country. It’s sad and frightening all at the same time. We live in a world where fast food restaurant chains are on every block, pizza and Chinese delivery options are a phone call away and processed frozen foods are cheap. Is it entirely our fault? Are the companies to blame? Everywhere you go there is a billboard boasting the newest, greatest, juiciest burgers, or fast food chains offering 2 burgers for just $1.00 or $5.00 pizzas for easy carry-out options on your way home from work. Turn on the TV and you’re likely to see advertisements for sugary cereals, chicken nuggets (only made with white meat so that makes it healthy right?), candy, fries, milkshakes and more. Companies make it easy to feed a family of four on a budget. I just watched a commercial for KFC offering a bucket of chicken, sides, biscuits and dessert for $19.99. Reasonable right? What about giving your family high cholesterol? Is it worth it?


Americans are fat and we are getting fatter by the second. Most people who start a fitness routine in January most likely will not stick to it. It’s too hard or maybe it’s too convenient to skip the gym and hit the drive thru instead. Children whose parents are overweight or obese are more likely going to follow the same pattern.

It takes about 150 days to stick with a new habit or break an old one. Losing weight is hard but if were easy we would all be supermodels. I pride myself on being a constant support to my personal training clients, gym members, friends, co-workers and family. You don’t need to diet to lose weight. Change your lifestyle, learn to eat clean, go to the doctor, get a good night’s sleep, exercise and most important stay positive. Fitness is not a destination but a way of life. Start with one small change a week and you’ll be surprised how quickly all these small changes can add up.

Start today by making one good decision for your health. If you have kids involve your family by taking a walk together, riding bikes or cooking up a healthy meal in the kitchen. The changes you make will benefit your kids and together you can work as team to get happy and healthy. Even if you slip up don’t beat yourself up. It took more than a day to pack on the pounds so it will take more than a day to lose the weight.

And for the record by no means am I perfect. I’ll never be the kind of girl that lives on salad alone. I’m an Italian girl and cooked up a mean lasagna last night.  It’s all about balance.


If you find yourself stuck at a fast food chain don’t depair! You can get healthy options – choose wisely!


Healthy Recipes for Super Bowl Sunday!

Don’t blow your diet on Super Bowl Sunday with fried food and fattening dips. Below are some healthy alternatives to serve up to party guests who won’t believe these snacks are good for you. Touchdown!


Cauliflower Buffalo “Wings”


  • 1 Head Cauliflower
  • 1 Cup 1% Milk
  • 3/4 Cup Whole Wheat Flour
  • 1 Tablespoon Garlic Powder
  • 1 Tablespoon Butter
  • 1/2 Cup Frank’s Red Hot Sauce
  • 1/2 Cup Blue Cheese Dressing (recipe below)


Preheat oven to 450 Degrees. Trim the head of cauliflower into appetizer sized bites and set aside. In a bowl stir together milk, flour and garlic powder. Dip each piece of cauliflower into the batter and allow the extra batter to drip off. Place on a greased baking sheet. Spray the tops of the florets with cooking oil. Bake for 18 minutes.

Melt the butter in a saucepan over low heat and add the Frank’s hot sauce and stir. Toss cooked cauliflower pieces with the sauce. Put back on cookie sheet and bake for 5 to 7 more minutes in the oven. Remove and serve with a side of Blue Cheese Dressing.

Blue Cheese Dressing


1/2 Cup Maytag Blue Cheese
1/2 Cup English Stilton
1 Cup Low-fat Buttermilk
2 Tablespoons Olive Oil
1 Tablespoon Fresh Lemon Juice
1 Tablespoon Worcestershire Sauce
1/2 Teaspoon Garlic Powder
1/4 Teaspoon Salt
6-8 Grinds of Fresh Pepper

Let both cheeses come to room temperature. In a medium bowl add the room temperature cheese and smash with a spoon until semi smooth with a few chunks. Add the remaining ingredients. Stir together until combined. Transfer to a container with a tight seal and refrigerate until ready to use.

Recipe Courtesy of Self Magazine: Sarah-Jane Bedwell


Kale Ricotta Dip


1 bunch green kale, stems and tough ribs stripped out and discarded, leaves sliced
1 small onion, sliced
4 cloves garlic
1/4 cup water
3/4 cup low-fat ricotta cheese
1 1/2 tablespoons parmesan cheese
Juice of 1 lemon
Lemon zest to taste
1/4 teaspoon sea salt
1 teaspoon red pepper flakes, or to taste


  1. In a large saucepan, combine kale, onion, garlic and 1/4 cup water. Set over medium heat, cover and cook, stirring occasionally, until vegetables are very tender, about 12 minutes; add more water a tablespoon at a time if the pan dries out.
  2. Transfer vegetables and any liquid in the pan to a food processor or blender and let cool a few minutes. Add ricotta, parmesan, lemon juice and zest, salt and pepper flakes. Process until smooth.
  3. Transfer to a bowl and serve.

Recipe Courtesy of POPSUGAR Fitness


5 Layer Greek Dip

-Hummus (homemade or store bought)
-red bell pepper
-kalamata olives
-feta cheese
-fresh dill
1. Finely chop olive, bell pepper, cucumber, and dill.
2. Spread hummus about 1-2 inches thick in the bottom of a wide serving dish.
3. Sprinkle the vegetables evenly over the hummus.
4. Crumble feta cheese on top.
5. Sprinkle bits of dill and serve with warm pita slices. Enjoy!
Recipe Courtesy of THE LOVELY CUPBOARD

Low-Carb Pizza Recipe

Cutting back on gluten and grains? This veggie-powered pizza needs to make its way to your kitchen. Freshly grated cauliflower serves as the base for the creative and delicious crust that you can fold up just like traditional pizza! Be creative with your toppings and you’ll have comfort food that is much more healthier for you.



  • Nonstick spray
  • 2 1/2 cups cauliflower, grated (about 1/2 a large head)
  • 1 large egg, lightly beaten
  • 1 1/4 cups shredded part-skim mozzarella cheese
  • 2 tablespoons grated parmesan cheese
  • Kosher salt and freshly ground black pepper
  • 1/4 cup tomato sauce
  • 1 cup grape tomatoes, sliced in half
  • 2 cloves garlic, sliced
  • 1/4 teaspoon crushed red pepper flakes
  • Fresh basil leaves, optional


  1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
  2. Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.
  3. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
  4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Makes 2 Servings

Holiday Gingerbread Pancakes

Healthy Buckwheat Gingerbread Pancakes serves 2 (4 medium pancakes each)
Recipe courtesy of Southern In law gluten free, low fat, low sugar, clean eating friendly

1 cup (120g) buckwheat flour
1 tsp baking powder
1/4-1/2 tsp mixed spice
1/4-1/2 tsp ground ginger
1/4-1/2 tsp cinnamon
1 egg
1 cup milk of choice
1/4 cup applesauce
1 tbsp molasses
2 tsp vanilla
Optional: extra sweetener if you like things sweet

Mix together all of your ingredients. The mix will be quite runny but it will thicken.
Heat a small non-stick frying pan over a low-medium heat and lightly grease/spray with oil or cooking spray
Pour your pancake mix onto the pan, using about 1/4 cup of mix each time. The pancake mix should spread, but if it doesn’t, use a spatula or spoon to spread them out.
Wait until bubbles form on the top of the pancake and the top is no longer gooey and flip your pancakes over, cooking until browned on the flipped side.
Repeat until all of your pancake batter is used up and serve with whatever you feel like

Happy Holidays!