While I Wasn't Blogging: Catching Up

After a blink-and-it's-gone-February, I feel like I have finally settled into 2018. Clearly, I have lost my pace when it comes to writing and blogging, but not for a lack of ideas.

While I wasn't blogging... 

• I finished the first semester with my new students from Spain and France and welcomed a handful of new students from Italy for the second semester (and transitioned into second semester with my Spanish and French students). 

• I broke out of my comfort zone and decided to try CrossFit. I feel like the work I had been doing with my trainer prepared me for this transition. I'm getting stronger every week I love the variety with each class and the motivation from the CF community. I even registered for the Open, the annual CrossFit Games. It feels great to be part of a team and I love seeing what my body can do now that it couldn't when I first started in January. It's all about progress, not perfection. 

• I started keeping my nutrition on point with whole, unprocessed foods and looking at macronutrients instead of calories for changes in body composition over weight loss.  I've been working with a nutrition coach who monitors and adjusts my numbers (if needed) every week. I'm in week 11 and down 9 pounds and 10 inches. It works. 

• My husband and I have been delving deeper into real estate investment and are closer than ever to buying our first property. Positive energy welcomed. 

• We've been planning summer travel. My niece will be here in June, so I'm looking forward to some quality time including her first trip to NYC. We're also thinking about where we want to travel while we're in Spain this summer. And as always, I'm checking out flight deals for unexpected long weekends away. 

Life is good. I'm outside more, meeting friends IRL whenever possible, reading more offline, doing my thing. I'm excitedly awaiting spring, in spite of the nor'easter knocking on our door. 

Ideas are swirling like butterflies. I need to follow a couple of them and see where they lead. 

What's new in your world? Any new challenges or pursuits? Inspire me. 

5 Strategies to Avoid Holiday Weight Gain

Before the last trick or treaters have begun negotiating their loot, advertisers begin their holiday marketing, and we begin planning for the tastes of the season. 

It's easy to see why we gain weight around the holidays and in the winter. 

Cooler days and longer nights have us nesting and layering in roomy, warm, comfortable knits. It's the time for soups and baking and crockpots and parties. 

Cold, harsh weather and the winter blues, or Seasonal Affective Disorder, make it easy to hibernate and our favorite comfort foods rarely meet our ideal nutritional profile. 

Nevertheless, there are things you can do to be proactive and keep your weight in check over the holidays. And, in staying accountable over the holidays, you are ready to take 2016 on your terms. 

Be proactive

Going to a party? Bring something healthy that you can enjoy. It's not hard to find delicious and healthy options that do not include a veggie platter (although those are a great option as well). Hosting a party? Serve things you don't mind having as leftovers or send your guests home with the food you don't want tempting you after the party has ended.

Get creative with your workouts

Just because it's cold outside doesn't mean you have to hibernate inside. Make an effort to find one outdoor activity that you love. Or buy yourself a gift certificate for a new workout or program. Have you been thinking about Crossfit? Check Groupon for an introductory deal. Are you easily bored? Check out streaming videos, like those offered by Beachbody On-Demand, where you can do workouts at home from Beachbody's most popular programs. 

Reach out and find an accountability partner

Get yourself a push partner, someone who will get you to move your mass, even when you don't want feel like it. Remember, an object in motion stays in motion. It's harder to get motivated to move when you've been "at rest" for a while.

Create a motivation board
Like a vision board, these graphic motivators can help you to keep your eye on the prize. You can keep it fitness related or extend it to other areas of your life that you want to work on in 2016. 

Allow for an indulgence
No one is perfect. Life is meant to be enjoyed. Go ahead and eat the cupcake, but then work off that cupcake. It's all about balance. If you have eaten "clean" all week, designate a meal at which time you can indulge in something you enjoy, and when you have enjoyed it and you're done with it, get back on track. You will come to appreciate those treats more if you have them less often.

Better yet, find a way to indulge that is not food-related. Find an old jar and for every workout you complete, pay yourself a dollar. When you reach some pre-set amount, like $30, go treat yourself to a pedi, or put it toward something you would enjoy. 

There are ways to stay on track, even during the holiday season. As with anything, if you want it, you will make it happen. 

What are some ways you have been successful in staying on track with your nutrition and wellness?

AND...Happy Blogging Anniversary to me. Onward!

Italian Inspired Noodleless Side Dish

My husband has been doing a great job on the 21 Day Fix; he's making a great effort to clean up his diet and he is working out with a trainer as well. 

Getting to our healthiest selves is important to us, so I want to do whatever it takes to make the journey more fun. 

One way I am pushing outside the box is in finding ways to make comfort food more 21-Day friendly. We like Italian flavors, so I wanted to find a way to bring that comfort food flavor into a "cleaner" side dish. 

Here's what I did. 

Italian Inspired Cabbage Slaw Saute

3 cloves of garlic, minced
1 medium onion, chopped
1 green pepper, chopped
Olive oil for sauteing
1 bag of cole slaw mix
Spaghetti sauce to coat
Salt and pepper to taste

Optional: feta cheese, chopped bacon or pancetta

Saute the garlic (and bacon or pancetta) in the olive oil. Add the onion, pepper, and cook until softened. 

Add the slaw mix and cook down until it is tender. 

Finally, add the spaghetti sauce to coat and add another level of flavor. 

Make pockets in the mixture to add the sauce. It makes a full skillet easy to mix. 

Before serving, add feta cheese, if desired. You may also add Parmesan cheese. 

That's it. It's super easy and surprisingly flavorful. And, if you're avoiding rice or pasta, you can find the Italian comfort food sweet spot with this convenient substitution. 

Buon appetito!

Do you use vegetable substitutions in comfort food favorites? Please share. 

How to Stay Healthy on the Road

The snow has melted, most of it anyway. 

The days are longer and spring is in the air. It's time for a road trip. 

No one wants to get sick while traveling or on the road. Our time is precious and it's worth taking a few precautions to protect our immune system. 

Here are five easy things you can do to stay healthy while you travel. 

1. Plan ahead. 
Pack healthy snacks and water. Fruit and nuts, travel well. Protein bars or crackers with avocados make easy meal replacements. Keep yourself hydrated and well fed and you can avoid fast food tummy and you have less of a chance of becoming hangry. If you take vitamins, make sure to throw those in too. 

2. Wash your hands. 
If you're a sanitizer user, keep a bottle with you. If not, soap and water works just fine. And try to keep your hands away from your face and mouth...less bacteria, less breakouts and chance for infection. Cleansing wipes are handy and easy to keep under the seat or in the glove compartment. 

3. Move your body. 
Stretch, move around, and consider activities to keep you moving while you're exploring. Think about a bike tour, a hike, or a walking tour. 

4. Sleep.
When you're tired, everything becomes exponentially worse. Try to maintain some sort of schedule and get those zzz's, otherwise you'll need a vacation from your vacation. 

5. Be flexible.
Go with the flow. Relax and try not to over plan. Keep your stress levels at a minimum and enjoy the journey. 

How do you stay healthy when traveling? 

Noodleless Lasagna...It's #whatsfordinner

My husband has been doing a great job on the 21 Day Fix; in fact, he lost five pounds in his first week!

Getting to our healthiest selves is important to us, so I want to do whatever it takes to make the journey more fun. 

One way I am pushing outside the box is in finding ways to make comfort food more 21-Day friendly. 

I used thinly sliced eggplant instead of pasta in my lasagna. The eggplant was firm enough to hold up to the meat sauce and ricotta. 

It turned out better than I expected. We will have this one again. 

Noodleless Lasagna

2 medium sized eggplants, peeled and sliced thinly on the long end
1 pound ground beef...I used 93% lean and drained the fat before adding sauce.
1 medium onion, diced, minced or julienned
1 jar of spaghetti sauce
1 container part skim ricotta cheese
2 eggs,  beaten
8oz. shredded mozzarella blend cheese
Baby spinach
Salt and pepper to taste
Italian seasoning to taste

• Preheat your oven to 350.
• Brown the ground beef with the onion until the onion is cooked.
• Add Italian seasoning, salt and pepper to taste.
• Add the spaghetti sauce and let it simmer while you prep the rest.

• Peel and slice the eggplant. Salt and pepper to taste. 
• Spread some sauce on the bottom of a lasagna-suitable baking dish.
• Add a layer of eggplant, covering the bottom. 

• Spread leaves of baby spinach on top of the eggplant.
• In a separate bowl, mix the ricotta and beaten egg. 
• Add the ricotta mixture on top of the eggplant and spinach layer. 

• Add another eggplant layer. 
• Add half of the meat sauce. 

• Add another eggplant later. 
• Add the rest of the meat sauce.
• Top with the shredded mozzarella cheese.

• Bake at 350 for about 45 minutes, or until the cheese on top has browned. 

Enjoy!

Have you ever reworked a recipe to make it healthier or more diet-specific, like Paleo or vegan? What did you do? How did it work?

Ahora 9: What's Trending in February

Greetings from the snow belt. 

A walk before the snow really started to pile up. 

My town had another snow day today (Monday), as another 14 inches of snow fell on top of the three feet that was already there. 

Two more back-to-back snow days this week. 

Awesome.

And so I won't.

Here's what's trending in my world these days. 

Reading...

• I am still working through The Compound Effect, by Darren Hardy, but have also added these gems, thanks to some local blogger friends. 
• Kerry, from Till Then, Smile Often, read The Power of 100, by Shaun King, and her review prompted me to some ORGs myself... Outrageously Ridiculous Goals. 
• And Candace, from Lucky Scarf, sang the praises of You are a Badass by Jen Sincero. The writer's in-your-face attitude is exactly what I need to provide the fire I need to proceed with those ORGs. 

Launching...

• My Beachbody website
• My new Facebook page dedicated to making a difference in the lives of others' health and wellness...please like, share, and comment. 

Still thinking about...

• How to migrate over to WordPress seamlessly
• My non-existent media kit 
• A fitness challenge I can achieve this spring
• Finishing Starting two online classes I elected to take this spring

Drinking...

• Shakeology. I feel so much better when I start my day with a shake. I am so happy to be back on track. My craving for simple sugar carbs have subsided and I am not as hungry between meals. Winning. 

Eating...

• Both my husband and I are participating in the 21-Day Fix, so we're eating cleaner, less processed food, and less sugar. We're eating balanced, well portioned meals. We're not cutting anything out, but trying to eat less junk. One day at a time. 

Watching...

• Scandal is back from its winter hiatus. Based on the premiere, I think it's going to be a scary season, but bring it! #TeamFitz all the way.
• Beachbody workout videos. It's amazing how your body recognizes patterns in movement and struggles with new patterns. Today, I did the Total Body Cardio Fix. It was a challenge. Mixing up the routine, clearly, has measurable results. 

• My New England Patriots' win in Super Bowl XLIX. 

Source

• This great story about Stephen Jepson and the importance of play. 

Well, that's about it. 

What's happening ahora in your world?

Ahora 8: January and an announcement

Is it still okay to say Happy New Year? Happy New Year anyway!

Announcing...

• I have joined the Beach Body family as a new coach and I couldn't be more excited. As someone who is continually working on my own health, fitness and wellness, I am thrilled for the opportunity to share my journey with others and help them along their journey. Through monthly challenges and personal coaching, I will try to inspire others to achieve their own personal bests. 
• If you have ever thought about a similar path and are interested in becoming a coach yourself, or, if you just want someone to walk the walk with you, get in touch with me at krod0519@gmail.com or connect with me through my coaching page and find out more about coaching and the benefits of helping others achieve more. I would love to build my team and give you the opportunity to build yours as well. 

Reading...

• Since I am embarking on new adventures, I am working on some professional development, starting with The Compound Effect, by Darren Hardy. 

• In the introduction, life coach, Anthony Robbins, cites his mentor, Jim Rohn, "If you want greater success, help others achieve more." It's true...it's all about community and lifting up others. 

Figuring out...

• My FitBit
• My Beach Body website
• My upcoming pieces for this space here
• How to migrate over to WordPress seamlessly
• When I will get my media kit completed

Drinking...

• Water...one of my goals is to get in 100 oz. of water every day. Some days I fall short, but overall, I'm drinking more water and that does my body good...especially in these dry, winter months. 

Eating...

• Trying to eat cleaner, less processed food. Trying to eat my protein first. I'm not cutting anything out, but trying to eat less junk. One day at a time.

Smiling about

• New opportunities for personal and professional growth. 
• Working with my trainer again after a brief hiatus.
• Seeing the progress my students have made as we give them their annual assessment.
• Teaching my blogging class, which was picked up for the spring at the local continuing ed program.
• A French macaron making class I am taking this spring. C'est magnifique!
• My husband's push outside his own comfort zone and the opportunities he is creating for himself.
• My Patriots are going to Super Bowl XLIX! Go Pats!

Well, that's about it. 

What's happening ahora in your world?

15 Small Changes that Will Make a Big Difference in 2015

How do you eat an elephant? 

One bite at a time.

I have no interest in eating an elephant, but I understand the metaphor. 

If you're trying to accomplish a sizable goal, you need to chunk it into smaller, more palatable, achievable steps. 

Tis the season for goal making, and many of us are ambitious and have the best intentions, but the key to success, experts say, is in starting small. 

For example, you may have a 2015 goal of running a marathon, but you need to be able to run a 5K first.  

You may want to lose 50 pounds, but how about starting with 5 pounds, and then another... 

You have to make small changes, different from what you've already been doing, that advance you toward your goal. 

Regardless of your goal or intentions for 2015, there are simple changes you can make that can have huge payoffs in the coming year. 

Here are some ideas. 

1. Before your morning coffee, start with a tall glass of water. 
Experts recommend that we drink half of our body weight in water ounces every day. Starting the day with a glass of cold water may rehydrate your body after sleeping and fire up your metabolism for the day. With more water, your skin may look and feel better and you may have more clarity in your thinking, given that your brain is about 75% water. And who wants a dehydrated brain?

2. Wake up a half hour or an hour early. What could you do with that time that will get you closer to your goals?

3. Before going to sleep, read a chapter in a paper book. Avoid the e-screen health issues that are abuzz in the news today.

4. Before getting out of bed in the morning, stretch; and then again when you first rise.

5. Put your phone on "Do Not Disturb" after 7 or 8 at night and enjoy the peace and quiet of an unconnected life. 

6. Take the stairs.

7. Park farther away.

8. Start and end your day in a spirit of gratitude. Try a gratitude journal or jar.

9. Swap out a coffee or diet soda for a cold glass of water. 

10. Having a sweet craving? Chew a piece of gum. Some people like the dessert flavors; others prefer mint flavors. Whatever works for you becomes your craving buster. 

11. Tackle one drawer or chore you have been meaning to tackle. One drawer is less overwhelming than a total house overhaul. 

12. Organize your closet. 4 piles...save, sell, donate, discard. And then bring the donate pile to the car right away. And throw out the discard pile. Don't leave it in piles for another day.

13. Going through the Starbucks drive-through? Make someone's day; pay for the person behind you. 

14. Losing weight? Donate one food item or pound of food for every pound lost to a local food bank. 

15. Say thank you to someone for whom you are grateful to have in your life. 


Small changes can make a big difference. There will always be goal-related changes that will help you eat that elephant, but small changes, like these, can make a huge difference in how you feel and how you move onto bigger challenges. 

What small changes will you make in 2015? 

Sunday Inspiration

Mass Central Rail Trail...a New England Gem

I love this quote...taken at Walden Pond.

There is something so perfect about a walk in the woods. And when that walk happens in the fall in New England, its perfection is unmatched. 

In 1938, a 104 mile railroad line, stretching from Boston to Northampton, was destroyed by a hurricane. Today, the Mass Central Rail Trail is being dug out and opened through 24 communities. It is enjoyed by walkers, runners, cyclists, snowshoers, cross-country skiers, and outdoor enthusiasts. 

I am lucky to live close to a section of the 25 miles that is currently open. It is on the short list of happy places, for sure. 

Over a century ago, this area manufactured woolen cloth. The only remains of this once bustling community are the foundation ruins. 

There are two footbridges over a babbling brook that lines the trail. It is a delight for the senses. Sometimes you will see anglers enjoying their own piece of perfection and on some mornings you can see another piece of natural art...spiderwebs between the bridge rails, glittering in the sun, lined with dew drops.

From the parking lot to the first gate is just under three miles. You can continue on through two more sections, or turn around and enjoy an almost 10k stroll.

Where is your outdoor happy place?

Getting the Most from Your CSA or Farmers' Market

I don't know about you, but here in the northeast, we waited a long time for spring to arrive. And after the final frost comes the promise of a long, productive growing season and a bountiful harvest. 

As more people become educated about the journey of their food from seed to plate, many people are opting to stay local. Some plant home gardens. Others choose community supported agriculture, or CSA, available at local farms. Some support farmers' markets. And some do some combination of the three.

According to Local Harvest, (www.localharvest.org/csa) a CSA is a seasonal subscription program in which community members make financial (and at times, labor) investments in a local farm's growing season in exchange for a share of the harvest. 

These shares are divided among the shareholders and most often include whatever produce is harvested that week, but may include other items, such as eggs, milk, cheese, bread, honey, flowers, meat, or whatever else the farm may offer.

This program can be a win-win because the farmers have the initial investment for any costs associated with the growing season, and the community benefits from the local, consciously grown, and at times, organic produce.

For some folks, the farmers' market is a better option due to scheduling or the upfront and, perhaps risky, fairly substantial monetary investment associated a CSA. Also, the farmers' market is a great way to supplement a CSA box, in case of a meager season, or to supplement a family that eats more produce than what the farm share may provide. 

If you chose a CSA for your family's produce needs, here are a few things you can do to maximize the return on your investment. 

1. Prep and Store
Wash and store your harvest as soon as you return home. Wash and dry your greens. Separate what needs to be refrigerated, and prep anything that needs to be trimmed or cleaned to be ready to eat. Educate yourself about the best way to store tender produce. If you planning to can or freeze anything, prep for what you need. Seal in flavor at its peak ripeness.

2. Get creative. 
Often, the first harvest of a spring CSA box or farmers' market relies heavy on greens. Get creative. You can add greens to salads or soups. Toss with pasta, some white beans, garlic and olive oil. Try roasting them or adding them to a smoothie with some fruit. Can you use some of the bigger leaves for Asian-style wraps? Try making a pesto...add some garlic, Parmesan cheese, olive oil and pine nuts or walnuts. And when in doubt, ask. 


3. Build around it. 
In many European cities, people go to the market in search of what is fresh, and then, they build their meal. Start with your CSA box or what's fresh at the market and go from there. Search your favorite recipe websites for ways to prepare produce with which you may not be familiar. Increase your side dish or Meatless Monday repertoire. Talk to the farmer, and ask questions. 

Maybe there is newsletter that offers recipes or cooking tips. Start with what is fresh and go from there. 

Whether you have a CSA share or you venture out to your local farmers' market, you have the benefit of eating the best of what the local land has to offer. And if you have your own garden, you have the added benefit of taking your food from seed to plate. 

And, if you're on a road trip and want to support a local farm or farmers' market, this app by Foodlander (iOS and Android) allows you to search for farms by location, including their hours, their website and their offerings. You can also check the Local Harvest website to find one near you. 

Eating local simply makes good sense. 

It's seasonal. 

It's full of flavor. 

It is more environmentally sound because  it has a smaller carbon footprint: it's natural, unprocessed, and close by. 

You can meet people involved in growing your food and ask questions. 

You can support the local economy and support the idea that we care about what we eat and how it is grown.

It's a win-win.


Do you belong to a CSA or frequent farmers' markets? What are your tips for making the most of your share or navigating the market?