Mindful Eating Challenge

Playing with my food.

After tracking the workouts of millions of people, a fitness app tracker claims most of us will fail at our New Year’s Resolutions on Jan 17th. That means we are mere days away from needing to think about a reboot. If you’ve already derailed from your workout routines or healthy eating goals, it’s not to late to press the reset button. (It’s never too late.) This is precisely why we hold the Mindful Eating Challenge every February. I tend to have derailed on all my good intentions around this time. Also, February is the shortest month of the year.

What does the Mindful Eating Challenge Entail?

That’s entirely up to you. You pick what your goal is…no sugar, a specific diet, less alcohol, no (pick a food or food category) Monday-Friday, eat a veggie at every meal, chew more, eat slower, drink more water. You pick what you think you need. Try to pick a manageable goal. Maybe even one that pushes you little. If you err, that’s okay…the goal is to notice and be mindful. How do you feel when you meet your goal? How do you feel […]

Mindful Eating Challenge2020-01-14T18:07:29-05:00

Nutmeg Muffins: A Thanksgiving Family Tradition

In Red: Bertha Klug (nutmeg muffin creator).

When teaching a Pilates class, while participants hold a 90-second plank, I try to tell amusing stories. A few years ago on my last day of classes before Thanksgiving, I jokingly said to my last class, “I only have two Thanksgiving-themed stories. You are probably all sick of hearing them year after year. Something interesting better happen this Thanksgiving so I can get a better story for you guys.” I got my wish from a seemingly inconspicuous nutmeg muffin.

Nutmeg Muffins

I have a family recipe for nutmeg muffins from my great, great, great grandma. My family makes them on the regular, but I have been gluten free for 8 years. In that time, I’ve enjoyed nutmeg muffins less. Though I’ve experimented with g-free flours, it seems gluten-free products suck the flavor out of everything. In an attempt to improve the quality every time I make nutmeg muffins I add a little more nutmeg. This year as I preheated the oven on Thanksgiving morning and pulled the beaters out of the drawer to make my bland muffins, I said to myself with the air of hyperbole: […]

Nutmeg Muffins: A Thanksgiving Family Tradition2019-10-16T12:33:12-04:00

Healthy Eating

Because I’m in fitness, people often assume I eat healthful and know something about nutrition.  This reminds me of when I was  good at field hockey in high school.  People assumed I was generally good at sports.  I wasn’t. I’m interested in food and nutrition, but not the way I care about fascia and movement.  However, since my book Keep Moving: Take Steps to Relieve Pain & Improve Your Life came out, during interviews I’ve been questioned about nutrition a surprising amount. I don’t think of myself as an expert in that department, and don’t feel a need to be, however, it made me think I should have some of the basics down.  I figured I should review the basics on healthy eating.

Getting Educated

Two books piqued my interest: The Science of Skinny: Start Understanding Your Body’s Chemistry and Stop Dieting Forever by Dee McCaffrey (an organic chemist and nutritionist) and Why You Eat What You Eat by Rachel Herz (a neuroscientist).

The first was a little older. It came out in 2012, so it has been sitting in my upcoming reading pile for seven years.  But she wrote in […]

Healthy Eating2019-02-13T18:30:04-05:00

How Much Sugar A Day?

Sugar is actually good for us.  Sugar fuels our brain and provides quick energy.  At least that is the case with sugar before it is fully processed and transformed into the white substance we normally see.  Sugar cane contains minerals and vitamins (like calcium, phosphorus, chromium, magnesium, cobalt, copper, zinc, and manganese).  All those nutrients and the fiber in the sugar cane help us digest the sugar. When we consume sugar without the other nutrients (as is the case in white sugar) the body can be forced to leach calcium from bones and other tissues to help process the sugar.  So how much sugar should we get a day?

Two hundred years ago it is estimated that Americans ate about 10 pounds of refined sugar per year.  Today that poundage is estimated to be 156 pounds per person per year.  This does not include sugars from whole fruits or dairy products.  Just added sugar (white sugar, sugar cane, honey, maple syrup, agave, etc). 

The American Heart Association recommends 6 teaspoons per day for women and 9 teaspoons a day for […]

How Much Sugar A Day?2019-02-13T17:46:20-05:00

Six Tips for Eating Healthy

Playing with my food.

After a yet another month of mindful eating, I’ve come up with six tips for eating healthy.


Being busy definitely helped me stay on track.  It is much harder to eat right on the weekend when there is no set schedule, but lots of fun activities.  In some ways that’s a sad statement.  It is almost like saying I eat when I’m bored.  But there is one tool I’ve always used that sometimes works and sometimes does not.  If I want to eat and I think it’s just for the sake of eating, I take a walk or start doing some exercise.  If afterward I still want the food I can have it.  If nothing else, at least I’ve added more movement before eating something I perhaps should have skipped.

Planning & Prep

Having healthy snacks ready and on hand makes all the difference in the world.  Junk food is very easy to grab.  The good news is if pressed for time, there are locations that we can buy premade healthy options.  For me, nuts was an easy snack to have around.  But if you are a cheese lover maybe […]

Six Tips for Eating Healthy2018-02-09T14:25:38-05:00