The word “companion” is made up of three Latin roots :

“Com” – friends
“panis” – bread
“ion”- doing

I thought it was fitting this Valentine’s Day to remember how special and important it is to sit down with those you love and break bread together. Share a meal, ask how your day went, laugh, talk about what is really on your mind, listen, laugh some more. Nourish your bodies, mind and heart with some good food and companionship.

You do not need to eat every piece of chocolate that is presented to you…you do not even need to eat bread to break bread. Eat some good food….not good because it is the fattiest, or most expensive, or so hip, or totally over the top… Good because it tastes good, is good for you, is what you truly want and allows you to enjoy the company you are with.

Wishing you all a cozy, delicious meal with fantastic company…

In need of a holiday and craving some quality skiing, I decided to invite myself on my father’s annual ski trip – classic Jae! I joined my Dad and 3 of his buddies on their trip to Utah. He has skied with these guys for as long as I can remember and boy do they have a routine. First stop from the airport is the grocery store. They get the shuttle driver to stop and they buy food for the week. It is pretty incredible. They buy breakfast goods, sandwich fixings, plenty of noshes for appetizers and different entree items.

It got me thinking…how many of you cook (on purpose) while on holiday? Many of you want to avoid cooking or it doesn’t even cross your mind, but then you feel frustrated that you gained weight while out of town and realize how much money you spent on so many meals out. How can you turn that around and make your holidays work for you?

Have you ever booked a vacation with a room with a kitchen so you can cook? Looking back on my childhood I am realizing that is what we always did because my father never wanted to eat every meal out! Smart and effective man he is…

So consider this…I just spent 4 days with the boys (I mean men…) in Utah and it really can be healthy and delicious and will not break your waist line or wallet.

For breakfast they bought cereals, milk, yogurt, eggs, tabasco sauce(my addition), bread, peanut butter and jam. Coffee and tea of course. You can also add oatmeal and fixings or consider dinner leftovers for breakfast.

For lunch they made sandwiches everyday for the mountain and had nuts, fresh fruit and whole grain chips to snack on or you could easily bring dinner leftovers in a small tupperware too.

Dinner was split between my Dad and Dave, the other chef of the group. Every night started with a good vegetable salad and then entrees varied. The first night was chicken breasts with sun dried tomatoes, baked yams and broccoli, Second night was pasta with spicy sausage and broccoli, third night was chicken, green beans and rice and last night was Grandma’s chicken with saffron rice, peas and bell peppers. So good!

There are so many things you can do here to keep things simple and tasty. Depending on the group who is traveling and how many people like to cook you can split up shifts and recipes. Choose a few proteins, a few starches, plenty of vegetables and a few sauces/condiments/spices that go with most foods. Check in advance for the closest grocery stores and figure out if it is doable and convenient. Keep recipes simple, look in advance online and get a bunch of recipes prepared and have a grocery list ready to go. You can do this!

Here are a few one pot wonders/leftovers from some of my favorite blogs to motivate you. Try these at home or on the road. These are just a few to get you going – consider stews, soups or chilis. Search “one pot wonders” online or just make your protein, starch and vegetable with similar flavors and notice how well they all go together in one big bowl of goodness.

Braised Moroccan Chicken and Olives
Roast Chicken Sandwich
Steak on Arugula with Parmesan and Balsamic
Shakshuka

It goes back to what I am always saying…figure out how to make it work for you! If you travel a lot and are always gaining weight per trip then lets make a change. If you want to learn how to make cooking easier, cooking in bulk is the best way I know how to do it so you have plenty of leftovers.

What is your favorite one pot wonder? How do you make it work for you? Or where I can I assist you in finding a strategy?

I already miss the mountains…thanks guys for a wonderful trip!

It is February 1st – 1 month down in the wonderful new year. How are you doing? How are those resolutions going? Most of my clients took on a new goal this year and I am thrilled to see so many of you reaching your goals. One client asked me the other day, Can you believe I am losing weight? and my response was Of course! because you are all capable of achieving your goal. I believe in you.

The question is not Can I do it? but rather, Did I create the right goal? When you set a goal, it is important to ask yourself, What do I want??

When you want to create change, you have to well…change. It seems obvious but it can be a tough pill to swallow. What pill do you want to swallow? What are you ready to change?

So, based on where you are at this February 1st, decide how you want to approach this next month. Take this weekend and set a goal that makes sense to you, that is within reach, will require change…but maybe not earth-shattering, turn-your-world-upside-down change. Lets save that for March to keep 2013 exciting. Email me your February goal – it is always good to be accountable.

Make sure you choose a pill you can swallow. And be sure to drink some extra water to make it go down smoothly….you all can do this!!!

Are you a cereal lover? Last night, I was part of an excellent event at 18 Reasons hosted by Attune Foods. They are a phenomenal company here in San Francisco that focuses on using whole, simple ingredients. Total cereal dorks! It was cool to hear the history of cereal in this country as well as the story of their company, in particular Uncle Sam Cereal which dates back to 1908. They still use the original recipe! All of their products are non-GMO certified, they have a large gluten free program to support digestive health and are teaching people to be more connected to their food.

So…this company makes a lot of cereal…but is cereal good for you? To be honest, I don’t even know what the word “cereal” means anymore since so many cereal products on the market are laden with sugar and over-processed ingredients that they are basically junk food.

I encourage you to know what you are eating. When you are about to take a bite of food, consider asking yourself two questions:

What is this made of? What are the ingredients? While sometimes ignorance can be bliss, I do not think we can apply that food anymore.

So, should everyone start eating cereal? Not necessarily. What I love about Attune cereals is that each product usually has less than five ingredients and they use high quality ingredients. Whole, simple foods. I especially love Uncle Sam because it is a high fiber option that has only 1g of added sugar per serving (from barley malt). A cereal that is good for you and not junk food!

Also, breakfast really is the most important meal of the day. Whether you start it with Uncle Sam or something else, get some protein and carbohydrate in you within an hour of waking to rev up your metabolism, get you out of the stress response and fueled for success!

There is no perfect food, there is not one food you need and there is no one perfect breakfast for everyone. What I can say is that if you start to notice the ingredients and nutrients, you will start to figure out how make nutrition for you.

So…what did you have for breakfast today?

January headlines makes me laugh

“5 exercise moves to lose 5 pounds in 5 days”
“9 Superfoods that will save your life”
“The only way to increase energy”

I find it all to be overwhelming and frustrating. You read one article, try to follow the advice and then quickly notice that it is not providing the “guaranteed” quick results that they promise.

Let’s cut out all the rubbish and go old school. When I am reminding myself (and my clients) to simplify things I think of a poster from the USDA in 1914.

FOOD
1 – buy it with thought
2 – cook it with care
3 – use less wheat & meat
4 – buy local foods
5 – serve just enough
6 – use what is left

99 years ago they had it right! Click here to check out the poster. The beloved BiRite market has printed bags with the list just to remind us all to simplify things.

Eat whole, clean, real food. No fancy headlines or gimmicks, but I have a hunch if you slowed down, cooked a proper dinner and ate whole and local foods you would experience weight loss, improved energy and be healthier and stronger.

Just a thought…

Some of us are already back in full swing at work, some of us are still in holiday mode and many of us are in denial that the holidays are over…

Well 2013 is here – lets make the most of it!

A friend told me his word for 2013 is execution – he has goals he has talked about for too long and he has things he wants to achieve and the time is now to make it happen.

What is your word for 2013?
What would you like to accomplish this year?
What can you do this month?
What about this weekend?
What is one thing you can do this weekend to put you one step forward towards where you want to go?

People are already breaking their resolutions and feeling badly, many have set goals that are impossible or not sustainable and others still cannot figure out what the heck they want.

Let me assist you on the journey…
- Ask yourself, “What is one thing I want to achieve?” Keep it simple, realistic and within grasp.
- Make one lifestyle change to get you there. Don’t change your whole life overnight – slow and steady wins the race.
- Keep your eye focused on the prize…if things are not working, continue to check in and see how you can move forward to reach your goal.

Help me help you!
Email me your goal and strategy, send me your word for 2013, ask me a question if you are confused or just say hello so I can keep you accountable.

This is going to be a great year – happy happy new year!!

I walked into work today and a client looked at me with guilt written all over his face. He told me how he went to a holiday party this weekend and completely binged. He didn’t eat all day and then lost it at the party. Two days later he still feels terrible. What a bummer. Not only did he not enjoy the party (which is supposed to fun!), but also his whole weekend was ruined because he emotionally felt guilty about overeating and he probably physically felt sub par due to too much fatty food and alcohol.

As December begins I think it is important to get to the basics…if there is one piece of advice I can give you to get you through the holidays as well as overall health and wellness success it is…(drumroll!!!)…eat a mid afternoon snack.

Why?

1. Better focus throughout the afternoon/evening
2. Less sugar cravings at work as well as later in the day
3. Walk into dinner feeling calm and relaxed rather than starving…think “I could eat” instead of “I could eat my arm off”
4. Not feeling any urge to eat sugar or desserts or chips or you name it after dinner
5. Allow your stress hormones to decrease so you can burn fat rather than put your body in “survival mode” and hold on to fat
6. Take the emotions out of food – use food as fuel rather than comfort for ups and downs in your day

So…what will you have as your mid afternoon meal today???

– Leftovers from lunch
– Cottage cheese/yogurt, fruit
– PB&J
– Turkey Sandwich
– Nuts, fruit, cheese
– Protein and some veggies
– Chili or soup
– Quinoa or lentil salad
– Hard boiled egg, olives, pickles, veggies
– Yogurt and Almond Butter

Just eat…something…please! Get some protein and carbohydrate in your bellies mid afternoon. Eating every 3-4 hours is a game changer. Trust me – it works!

Cheers to a fun-filled, guilt-free, fast-metabolism December!

Hope everyone had a fantastic holiday weekend!

How are you all feeling this post holiday Monday? Did you get any workouts in? How much did you eat? Were there a few social situations that totally messed up your routine? Did an airport or travel drama get in your way? What about family drama…any stress there that caused some extra nibbling to distract you from wanting to go insane?

Life happens. This should be the season of joy, giving and hope but it often turns into a very difficult, stressful time. How can you make this time of year work in your favor? How can you feel fantastic this holiday season regardless of the stressors, planning and added treats all around?

Regardless of whether this past weekend went well or was a disaster, take some time this week to figure out how to make December work for you.

Was a family member driving you truly insane? Did you drink/eat way too much to simply get through the night? How can you manage them at the next family dinner to avoid some of your less than favorite relatives? Why should you ruin your health because someone else is driving you nuts?!? Eat the way you want and focus on you.

Did you show up at a party or event and there was nothing healthy to eat? Do not forget the mid afternoon meal. Pretty please! It is a game changer. Have a meal with protein and carbohydrates – something really satiating – before you go to an event so you are not ravenous. Enjoy the night with friends rather than eating sub par, super fatty appetizers.

End up drinking way too much? It happens…and this is the time celebrate right? Just check in and notice how much you are drinking. If you have a lot of parties coming up maybe skip the glass of wine at dinner on a Tuesday night at home. Also, be sure you are drinking what you want. Don’t just drink to drink…enjoy it.

Did you get any exercise in? For those of you who were pretty sedentary the last four days lets strategize how to get you moving a little more for the rest of 2012. Walk around the block, walk up and down some stairs, check out some great workout apps on your phone, bring a workout DVD with you or even find a workout video on YouTube. Anything helps! Move your body, burns some calories, get your heart pumping – you will be thankful you did!

You got this. Take care of YOU and enjoy this wonderful time of the year!

The average American gains 5-10 pounds in the next 54 days – is that what you want? What will you weigh January 1st? Seems like a long way away, but it will be here before you know it. I truly wish everyone the best this holiday season, but I encourage everyone to take a moment before the next 54 days fly by and have a plan for your health and wellness.

We all have the easiest excuse to let nutrition and exercise not be a priority for next 54 days. When the holidays start life gets busy, family and travel can add stress, routine is off and there is so much delicious food. So much food! How can you enjoy the holidays yet keep nutrition and exercise and YOU a priority? Can you make that happen?

In order to to set yourself up for success you have to HAVE A PLAN. If you think you are going to use willpower to avoid that slice of pie or an extra drink it is not going to happen. Tough love I know but lets be honest – no matter how disciplined you think you are there are just too many temptations this time of year.

Get organized, set the tone and feel fantastic come 2013. This is your moment – right now – make it happen!

Let your family and friends know that things may be a little different this year. If you typically sit on the couch all Thanksgiving and watch football or Black Friday is spent shopping all day long, let your family know you will be sneaking out for a quick workout in the morning. Even if it is just a 20 minute walk outside – just do something! You dont have to make a big fuss but don’t get sucked into bad habits. Remember, habits were made to be broken. Set a new holiday tradition of a morning walk/workout – the day will go so much better.

Eat before you go out. If you are headed to a holiday party – eat a mini meal with some protein and carbohydrate before you go. Do NOT walk into a party hungry or things will go badly….fast! You will overeat, over-drink and feel guilty about what you did. Again, set a new tone. Have a bite before you go, enjoy a little of the holiday fare and then leave feeling like a rockstar.

Decide how much you are going to drink. I have yet to tell someone to stop drinking, but I tell most to drink less. Figure it out. Either set a limit on drinks per night or choose how many nights you will allow yourself to drink. Also decide what drink you can sip on. Maybe have one martini instead of 3 beers – less calories and still a good buzz. And just avoid the fruity, sugar stuff – so many calories per drink – is it worth it to you?

Decide how many sweets you are going to have. If you give in to sweets every time they are presented to you over the next 54 days you will gain weight. There is just no way around it! Too many sweets in too short of a time! Just because someone gave you chocolates at work does not mean you have to eat them all. I know you want to be polite to everyone, but you do not have to eat every sweet. Focus on YOU, put yourself first and only eat the sweets you really, really, really want. Take a moment and decide if it is worth it to you.

This is the season of giving and I am all about sharing the love (I love the love!) but also remember to GIVE TO YOU! Be good to yourself, make yourself and your health a priority and do what you want.

Lets all start 2013 as healthy, strong, motivated rockstars – go get em and rock on!

One political topic that gets me fired up is food. Over the last decade, I have learned how little Americans know about where our food comes from and how this has impacted our health, culture, economy and community.

I will not bother you with all my thoughts on this subject, but I will state with complete conviction that I feel we all deserve to know what is in our food. We deserve to know where our food comes, how it is grown and what we are putting in our bodies.

This election there is a very important proposition on the California ballot and I am begging you all to Vote Yes on 37. I will beg! Voting yes will add a label indicating if our food has been genetically engineered. Regardless of whether you care to know anything about the food movement and no matter what your personal opinions are – we all deserve to know where our food comes from. You can keep eating whatever you like…go for it! Please support those of us who want to know.

If you have any questions on this topic do not hesitate to ask. This is important – know what you are eating!

Some resources/articles so you can learn more on the topic

Michael Pollen article in New York Times Magazine

The Farmer’s Perspective – Center for Urban Education and Sustainable Agriculture

Yes on 37 – Right to Know

GE Foods – Center for Food Safety