Am I Ramona?

So let’s get it out of the way. I watch RHONY (which if you have more highbrow TV taste stands for Real Housewives of New York). Even friends who share my viewing preferences have moved on from this particular show. But I watch. I watch the women behaving badly and sometimes it makes me feel normal, maybe even balanced by comparison. Mostly though, I watch in disbelief that they’re doing and saying these things.

In the latest episode, the “ladies” go to the Berkshires to Heather’s (Yummie founder, perhaps the sanest of the bunch) home. She plans a fun-filled weekend starting with canoeing on the lake. There’s some bitching and moaning about carrying the canoes but eventually they get out on the lake. Some women jump in for a swim but Ramona, the resident wacko, says she doesn’t want to get her hair wet. After a tiff with one of the other cast mates Kristin (wife of EBoost founder who likes to discuss blow jobs. I am not shy but haven't been able to "boost" since) splashes Ramona wetting her hair. Ramona does what “ladies” do and throws a glass (always good to have glass in a canoe) at Kristen splitting her lip.

This was bad and I am not sure why they didn’t remove Ramona from the weekend; however, what ensued later was Ramona making the argument that Kristen ruined her blow dry thus justifying glass throwing. As I watched Ramona make her crazy case with her crazy eyes and poorly salvaged hair I did my usual judging. In my head I thought it was petty and vain and then I realized something bad. I could relate. No, not to the violence but I have definitely passed up opportunities to take a swim or participate in things because of a blow dry or spray tan or whatever primping I was trying to maintain. And I have to say I feel like a loser every time.  

Part of it is being female (for me in a house of males). Although I can get out of the house for work (with makeup) in 10 minutes if need be, it’s not the two minutes my husband can muster. I do not have hair that can dry naturally (the way I like it).  You may recall on our Yellowstone trip I brought a mini flat iron and used it at the campsite, yup.

Whether it’s passing up a beach trip because you don’t feel bathing suit ready (ever) or the hair or the makeup for me it’s sad when we make these decisions, when we choose the "looks" over the experience. So it hit home when a TV lunatic was voicing the same concerns I have. At least I don’t say them out loud. ..

Do you ever make decisions based on looks that may mean sacrificing fun? Do you watch any of these Bravo shows? Do you blow-dry your hair? Will you watch the Bachelorette tonight (new season)?

You need this for Thanksgiving

As the word has started to spread about LBT, I have had a handful of people mention “I have a book I want to write” or “I started writing something but…” and the truth is although this book is happening, we all have projects and bucket list items some daunting, others annoying that we postpone. In our office, we’ve made lists of “food first aid kit” items for clients to bring on trips. Teas to combat “plane puffies” or fibrous foods to deal with ahem “vacation constipation” but oftentimes I worry whether clients will have time to gather their supplies before departure or if our snacks and supplements will be packed when there is dry cleaning to pick up, transportation to arrange etc.

With serious help from my fellow nutrition nerds we’ve developed our Foodtrainers' Food FirstAid Kit filled with everything you need to make it through Thanksgiving travel (or any other travel) unscathed. I am so excited about these kits as they've been on our project list for way to long. Whether you're traveling by plane or my car, you'll can have your nutcase if it's taking a little to long, a cup of deabloating tea after that holiday meal. From jet lag to leftovers (turkey on a GG cracker perhaps?) we have you covered.

But if you’d rather pack your own you can simply buy the kit I heard from a client who was stuck and used the kit as a clutch when away for work, they’re pretty cute.

I  cannot help you with overbearing relatives but snacks and nutrition “ammunition” that we can do.

And instead of facing the holiday with dread maybe think of a project you’d like to finish, a book you’ve been meaning to read or get started writing that book… Happy Thanksgiving to you and your family.

Do you pack a “Food First Aid Kit”? What do you bring? And any healthy recipes you’re cooking for Thanksgiving?

College Food Survival Tips: No More 15 if You're Eating Clean

As our beloved intern Joanna leaves us for Mass General we asked for her help with our Foodtrainees heading off or back to college.

Eating healthy and sticking to your Foodtraining can be tough in college.  Trust me, I’ve been there.  I often found myself snacking on chips and even finishing boxes of cereal convincing myself they would help me through all-nighters.  College students are always looking for something easy, fast, and convenient. Who wants to spend time thinking about what to cook when you have hours of studying (or partying) ahead of you?

Having recent first hand experience, I helped Lauren and Carolyn compile the

Top 5 Nutrition Mistakes College (and some grads) Students Make

Late for Class, Breakfast Skippage
Most college students would choose sleep over breakfast. Plus, there are no parents lecturing reminding you eating is important.  Skipping breakfast leads to overeating later so even if it’s 11am, have something. Vigilant Eats Superfoods Cereal is high in fiber and protein to keep you full through those morning classes.  All you need to do is add hot or cold water. This is the perfect on-the-go or sit-in classroom breakfast it even comes with a spoon. If utensils are too much effort, try Orgain ready to drink shakes or Zing bars. Starbucks has Kind bars, as long as you steer clear of the “yogurt” or chocolate flavors they are fine and we know you will not skip your coffee.

Study Snacks
Most snacks are brimming with carbs, carbs tend to make you sleepy. Why then do we think snacks help us stay awake? If a snack is on hand every time you study then, for the sake of your weight, we hope you’re not the studious type. If it’s been over four hours since your last meal, strategic school snacks are blueberries or sunflower seeds. Anthocyanins in blueberries as well as thiamin in sunflower seeds can improve memory and cognition.

Energy Drinks
On the flipside of snackiness is forgetting to eat. It’s easy to forget when you’re pounding Red Bull or any of its equally unhealthy counterparts. Foodtrainers' college students swear by Brain On a supplement for attention and alertness that seems to work magic even if you’re coming off a rough night out. And if you’re looking for an energy drink, we suggest something all natural such as EBoost.

Late Night Bites (or Binges)
It’s 2 or 3am, you’ve been out partying and pizza seems like the obvious nightcap. For any of you reading this and telling yourself that will not be you, feel free to #TIDEI (tweet it don’t eat it) to us afterhours and we’ll be super impressed. Waking up bloated and hungover with a vague recollection of eating something greasy is a harsh reality check. Have a designated late night bite. Pick 1 thing:  popcorn, kale chips or crackers and hummus and have it waiting for you. Be prepared, those nights will happen much to your parents’ chagrin.

Dorm Potato
Perhaps your school has a sprawling campus or maybe buildings are in a more urban setting. Whatever the case may be, you’ll most likely find yourself walking to class. Though it may seem like you’re doing a lot, this isn’t exercise. Your daily walking may burn off your fro-yo (which could be college mistake #6) or a drink. So you need to exercise. There are great workout DVDs from Physique57 or Tracy Anderson and websites such as Yoga Download but we love the FitKit Dorm. Whether it’s in-room exercise or gym-based try to get into a workout routine within 2 weeks of getting to school. Exercise is one of the best things for physical and mental health and is a really good way to meet cute guys. Just sayin.

We've put together a College Survival Bundle that can be shipped to campuses nationwide.

What were your biggest food mistakes in college? Did you gain weight? Please share your lowest college dietary moment.

Five Last Minute Tips to Look Better in a Bathing Suit

Jada may love Will she loves Jada more.

As I mentioned in the water post, Marc and I were away, in Turks and Caicos, for a few days.  I could tell you about the sailing we did (I was reading Gone Girl which I wouldn’t suggest for a romantic getaway) or how excited I was that the local restaurant we went to noted gluten free on the menu or even the best crab salad I’ve ever had.

I would choose this over a bikini any day

However, two other things continue to stand out in my mind. On our first afternoon at the beach, just after we arrived, I saw an Italian family standing by the water. You couldn’t help but notice them. First the mother (50ish) was taking photos of her two 20-something daughters. The daughters posed like they were in the SI swimsuit issue; the bikini-ed mother posed as she clicked away. Then papa comes to take pictures of his annoying gorgeous family. Marc, watching this whole photo shoot with me said, “I should ask if they want me to take a picture of the four of them.” I told him I’d kill him if he gave them any more attention, we laughed.

We soon took a little sailboat out. As we were hopping in the boat, two women were getting out of another. These women were at least 15 years older than me. They weren’t physically perfect like the Italians. They had lumps and bumps but were seemingly unaware.  I am always drawn to this question of body confidence. See, I am of another persuasion. I love a good cover up (and love to cover up), when I’m on the beach in a bathing suit, I’m aware I’m basically naked and I’m happiest under an umbrella with a good book (kindle people, it’s hard to read kindles on the beach) taking it all in. There will be no attention-grabbing Slayton photo shoots. I would bet I’m not alone and if you need a little beach day encouragement here are some ideas:

Run- I like a good sweat before a beach day. Most of the time I go for an hour-long run. Part of me likes to move before planting myself in a lounge chair. More than anything, it feels good before sporting a swimsuit.

Tan and lube- I tweeted  “nothing like a BB (before bikini) workout” and a fellow nutritionist said “yes and a spray tan too”.  It’s true; tanning is a great camouflager and does make you look slimmer.  I worry about the safety of spray tans. There are organic options (there’s a place called O’live organic in NYC) but I stick to self-tanner. Look for a paraben free self tanner. I love Chocolate Sun.  As much as I love my Coola mineral sunscreen, I don’t love the white matte finish it leaves on my skin. I follow it up with a little oil.

Drink- while I’m sure a shot of tequila would eradicate any swimsuit hesitancy, I’m not a day drinker. Instead, Eboost and Pukka detox tea are my pre-beach beverages. Did you know that teabags don’t need hot water? Any water works. I was so thrilled the hotel gym had Eboost.

Pursue Potassium- we’re early beach goers, we get to the beach before it gets crowded and generally leave to do other things around lunchtime. Each morning away we’d pass people chowing down at the outdoor restaurant. Who can eat a buffet breakfast and then slip into a swimsuit? Oh yes, the Italians or the sailing ladies. Why not?  If you’re two-piece terrified, potassium is your pal. Potassium in your diet decreases sodium levels. Less sodium? Less puffy. Some ideas:

Eggs and Asparagus

Goat Yogurt (Coach Farms makes, easier to digest than dairy)

Fruits such as cantaloupe, citrus and my favorite avocado.

And let’s not forget the potassium power of coconut water.

Practice- my numero uno beach tip of all time was to change into a swimsuit when you get home from work for a week before a beach vacation. Clients loved this and emailed that they were making dinner, working on the computer and cleaning the house in their bikinis. Seriously though, part of the whole bathing suit thing if you didn’t grow up on the beach is just comfort. It’s also important to try on suits before you leave for a trip. What worked last summer, for various reasons, may not be doing you any favors this year. You don’t want your cup (or your “saucer” for that matter) to “runneth” over.  And a stretched out too-loose get-up isn’t helping your cause. And our causes, no matter how big or how small, need help.
Are you more like the Italians or a cover upper? What do you do to psyche yourself up for the beach? Any last minute tricks? Have you read Gone Girl or anything else good?

And the winner of the Mountain Valley Spring water is Nancy, congratulations.

Travel Eating: Tips and Treats

In the past two days I’ve talked travel-eating strategies with a client headed to Istanbul and another going on safari. My travel plans aren’t nearly as exotic but still require planning. I thought I’d share my top travel-eating tips and treats as well as some exciting news.

Travel Tips: 

Avoid airline food at all costs if you are actually served anything. I don’t care if it’s business class or coach. On certain airlines the food may look decent or taste fine (doubtful) but it’s still brimming with sodium, preservatives not to mention bacteria. Bring a salad, brown rice sushi or sandwich on sprouted bread instead.

Quickies (as far as workouts) are worth it. If you’re used to a super spin class or hour-long run you may feel those are difficult to replicate while away.  Don’t let your type-A ness get in your way. Fifteen minutes of plank, pushups, tricep dips and water-bottle bicep curls are better than nothing. I love my friend Amie Hoff’s advice- tell yourself you’ll do 10 minutes (at the gym or for a run) you’ll always do more. Fifteen minutes a day might keep a little weight away.

Start your day on track. I’m a fan of including protein in breakfast to help control calories later in the day. Whether it’s eggs, yogurt, nut butter or a “shaken” smoothie there’s plenty of time to play later.

No lunch drinking. Maybe it has to do with the city of drinkers I live among and counsel every day but vacation often means every hour is happy hour. This is dangerous. Lunch drinking makes you more likely to eat the wrong things, nap away your afternoon and wake up just in time to drink again. Cocktails, preferably singular, are fine at cocktail hour.

And finally, beware of the "ef-its". I have no problem cursing in real life but don’t think I should here, not sure why.  It’s a few days into a vacation you’re eating anything and everything and feeling down on yourself. Do not ever say “when I get home I’ll eat well” or any version of it; that's  an "f-it" mindset. That also gives you license to eat more and worse.  Pick 1 area to try to reign in whether it’s dessert , the breadbasket or drinking. 

Travel Treats

We organize food “packing lists” for client’s vacations. This includes must have items to help keep them on track when away from home.  The best news of all? All of these essentials are available in our *new* Foodtrainers Online Shop (that’s the exciting news in case you didn’t know).

Kale Krackers- our new favorites from Kookie Karma. These are adult Cheese- Its sans cheese (or any dairy). They’re low calorie and addictive. A carry-on must.

Barney Butter and GG Bran Crips. These 90-calorie almond butter backs on GG’s are a great snack. They also come in handy when breakfast options are slim or “continental”.

Chia Sticks- sometimes things don’t “go” so well when we’re away. Chia can help get things moving. Chia seeds are high in fiber and in the manner in which they digest can act as an appetite suppressant. These single-serve chia packs are milled (no sticking in your teeth) and can be added to yogurt or sprinkled over fruit on the road.

Sheffa- we admit there’s no easier snack than nuts but there’s only so many almonds a person can eat before craving something more exciting. These gluten-free, single serve nut mixes come in various flavors and include interesting ingredients like chickpea “noodles”, coconut and papaya.

Eboost- bust bloat and jet lag at once. “Boost” contains green tea and vitamin C. It’s the perfect healthy, stevia-sweetened energy drink. Just mix with a tall glass of water and enjoy.

We’ve created a fantastic Travel Snack Bundle for you to sample our favorite treats and we’re giving a bundle away. To enter, comment below and “like” Foodtrainers on Facebook. You have until Sunday 7/24.

What helps you to eat well while away? What’s on your food-packing list? Any fun trips planned?  Even day trips need treats, be prepared.

Bye Bye Bloat

The 4 C's 

One of the most common words used by clients in by office is “bloated.” Nobody likes to feel bloated, especially during beach and bathing suit season.  I spoke to Tanya Rivera, of GMA Health, about the bloating basics and thought Monday, post weekend, was a good day to debloat with you.

Bloating is swelling due to fluid or gas. Eating salty or processed foods, eating too fast, for some lactose or sweeteners can all cause bloating. While women have the bonus of hormonal bloating, not to worry, men bloat too. If bloating persists or intensifies it is worth looking into but more often than not bloat is just unsightly and annoying.

If there’s an event you want to feel your best for or you simply want to debloat. My starter tip for bloat is to remove the 4 C’s. I’ve mentioned them before but these are:

• Carbs- especially the white ones hang onto water as they digest, whereas protein uses water
• Canned Foods-even healthy canned foods such as beans or tuna cause bloat (and may contain BPA’s) think jarred foods, rinse well in a colander or skip.
• Carbonated Beverages- yes seltzer and something I’m totally against soda will bloat you. All those bubbles end up in your stomach and it’s often not pretty.
•  Chewing Gum- seems innocent but you swallow air constantly. Gum chewers are amazed when they find this one out.

The Tummy Trifecta

Too many raw veggies aren’t part of my prescription but there are 3 I call “The Tummy Trifecta”.

•  Dandelion greens are good in salads or in teas, they are also in season now but need a good washing when you use them
• Asparagus aren’t only a diuretic food they are also anti inflammatory due to their saponin content and a prebiotic food.
• Parsley- a great anti gas and diuretic food, I love parsley in green juices with ginger and lemon

Debloating Drinks

Lemons have been used for centuries for all sorts of medicinal applications. Lemon is a natural diuretic and a couple cups of lemon water a day may keep distention away.  Our clients also love a green tea-based drink called EBoost eboost.com. Yogi also makes a delicious detox tea that’s great iced in the summer time. You can also take fennel and caraway seeds and boil them for a homemade tea.

Eboost.com

High Potassium Foods

Sodium and potassium work in a balance. To debloat, potassium (in food not supplement form) can help.  Cantaloupe, coconut water, oranges and avocados are excellent choices and sources I prefer over the banana when it comes to bloat. Even one day of incorporating these debloaters can make a difference. Then I’ll tell you the second most common word in my office, any guesses?

Are you bloat-prone? What do you do to improve it? Which of these foods are you ready to incorporate? And how bloated do I look in that segment next to tiny Tanya?

Foodtrainers Goody Bag

On Friday I wrote about our first night at Blackberry Farm. The weekend got better and better from there. Friday, I met the boot camp group after they completed a 2-hour bike ride.  As everyone enjoyed a picnic lunch of grilled fish, asparagus, beets, cranberry beans, kale bolts (the word I forgot Friday) and green tea in mason jars I gave a quick talk about my favorite spring foods for training and answered sports nutrition questions. We then hiked 8 miles on the Appalachian Trail back to Blackberry. I met up with my family and heard about their morning of fly fishing (all good until Myles fell in the stream).

The next day was a major step outside our comfort zones as the boys, Marc and I spent the morning horseback riding and the afternoon shooting “clays”.  Our final dinner was in the wine cellar of the barn at Blackberry and included a Strawberry Gazpacho, Swiss Chard stuffed with herbed quinoa and Bison. My closing talk to the group focused on self-compassion.

In the guest rooms we left Foodtrainers’ goody bags (is it goody or goodie, sources seem split) with some of our favorite products.  Want to know what was in the bag?

Eboost a great pre-workout beverage option or as it turns out great pre-hike too.

Barney Butter- the creamiest almond butter around. Their 90-calorie snack packs are now used on Jet Blue flights. Be careful though, airlines may confiscate jars of nut butter (who knew?).

Herbal Water-I’ve written about Herbal Water before. They make both flat and sparkling water in fantastic flavors. The Blackberry boot camp trainees received lemongrass, mint vanilla water.

Food Should Taste Good- I read a great article on Food Should Taste Good founder in Rachael Ray magazine on my flight down to Tennessee. I wish all mini bars stocked these.

Real Bar*- those in boot camp used these for before the final hike of the trip. I love the ingredients and vegan version of this fudgy bar. Most of all, I love the taste. *Beware habit forming

Glow Cookies- these are the best gluten free cookies around.  We included Snickerdoodles in the goody bags. They were all the talk at yoga class the following morning. 

Not bad for turndown snacks, huh?
I cannot thank Blackberry Farm enough for including me, next time I'm signing up for boot camp myself.

When’s the last time you stepped outside your comfort zone and tried a new activity? Have you ever done shooting clays (I quite liked it)? What is your favorite hotel snack or mini bar item?

Lauren's Little Helpers

I think everyone has a friend or family member who takes a ton of vitamins. Perhaps they have a shelf in the medicine cabinet devoted to their supplements or those little boxes with the days of the week written on them. I’m not one of those people. I tend to believe we can get most of the nutrients we need from a balanced diet. So I don’t take a multivitamin or calcium supplement. Yet I do take a couple of things. I don’t take all of these daily and I’m not saying you should take them, these are my little helpers:

E3 Live is my newest “dietary assistant”. I wrote about my 5 day raw/vegan experiment  and I feel a big part of its success was the morning chlorophyll. Fred Devito, one of the exhale founders, told me about E3Live. E3 Live is a blue green algae supplement. The first morning I took it I went to yoga and have to tell you my energy was noticeably different. Plus, I take a shot of E3 live and since I rarely take shots of anything else these days it’s sort of fun.

Eboost- I’ll admit, when I’m not exercising I’m not the best plain water drinker. Clients will notice I usually have orange or lime slices in my water at work. I do not use splenda or NutraSweet so a bunch of the low calorie drink mixes are out. Eboost is a green tea based drink that comes in little envelopes or tablets. I love the pink lemonade flavor. Today I doubled the pleasure and had E3Live and EBoost!

I am an omega 3’s fan. I think if there’s any cure-all when it comes to nutrition, omega 3’s may be the answer. Omega 3’s are important for athletes (they are natural anti-inflammatory), for heart health, for mood and perhaps for weight loss (or fat loss). I rotate between Coromega and Nordic Natural brands.

 I first found out about Zyflammend from a sports medicine doctor. Zyflammend is turmeric and ginger based supplement. Both ginger and turmeric have anti-inflammatory properties. Think of this as natural Advil.

 Natural calm is a powdered magnesium supplement. Magnesium is depleted in times of stress or by excessive exercise. As the name implies magnesium can also make you feel calmer. Magnesium can also help you “go”. I was at a party recently and someone, after reading my potty talk post , told me she thinks of me every day. I’m was flattered (sort of) but do think being regular (and calm)    seriously improves ones quality of life.
And it helps her on her way, gets her through  her busy day! Do you take any supplements? Which ones?