Tag Archives: Nutrition

Find Healthy Fast Food Eats

Just to be clear, I’m not a raving fan of eating at fast-food establishments on a regular basis, buuuutttttt I’ve found that I have more lately. Why? I moved to a new area that has fewer grab-and-go, order-at-the-register, local eats and a whole lot more chain restaurants. Sweet Green, where art thou?!? I was pretty bitter at first, feeling like I only had two options: 1) eat at home or 2) go to a sit-down restaurant. But then I opened my mind a little, looked at the menus of restaurants I used to curse under my breath, and discovered a few really awesome, quick options for meals on-the-go or when I just can’t bring myself to cook salmon, broccoli and quinoa again.

So, here’s the roundup of fast-foody chains: Starbuck’s, Chick-Fil-A, Chipotle, Tropical Smoothie and…drum roll, pleaseMcDonald’s.

Funny story. I spent three years living in the Adams Morgan neighborhood of DC, exactly one block from McDonald’s. I swore when I moved there that I would never set foot inside it, even when occasionally stumbling back from bars in my early 20s. And I didn’t. A while later, my husband and I owned a town home near a DC metro stop, once again just a couple blocks away from the golden arches. In all five years of living there, I went to McDonald’s only a handful of times, typically to grab a quick breakfast and coffee when getting up early for a road trip. So, the fact that I’ve been to McD’s as many times in 8 months as 8 years…*gulp*… is a bit scary sounding.

I’m not saying fast food is ideal for your body’s health. But I AM saying that the eats I’ve found below aren’t too bad, either. In fact, these five little go-to’s have gotten me through moving with my family to a new area and adjusting from city to suburban life. And guess what? I’ve LOST five pounds since moving even though I don’t have easy access to lots of farm-to-table restaurants like I used to, and even though I don’t have to take my dog on twice-a-day walks to go #2. She has a yard full of squirrels and chipmunks to chase now! The point is: Even in a world full of fast-food chains, WE HAVE A CHOICE TO MAKE. We don’t have to choose the unhealthy stuff. Even when we’re in a rush. Even when we’re low on cash. Even when we are airport hopping due to work travel. We CAN find a way to be healthy. If we put in the effort. 


My 5 Favorite *Mostly* Healthy, Low-Calorie Eats at Fast Food Places:



Starbucks; Protein Bistro Box

“A hard‐boiled cage free egg, sliced tart apples, grapes, and white Cheddar cheese served with multigrain muesli bread and honeyed peanut butter.”

The Breakdown:

Calories: 370 | Total Fat: 19 g | Dietary Fiber: 5 g | Sugars: 18 g | Protein: 13 g

Likes: I love that this meal packs in meatless protein, making it a great option for carnivores and vegetarians alike. And since there are Starbucks on basically every city block and in every airport, this protein box is easy to find for a heavy snack or light meal. It definitely beats getting a scone. I even let my toddler eat half of it sometimes!  

Dislikes: I don’t love that this meal is 18 grams of sugar but, at the same time, it’s almost all from the fruit so the sugar is natural. Also, if you’re sensitive to gluten, dairy or peanut butter, this little meal probably isn’t a great choice.



Image result for chick-fil-a cool wrap


Chick-Fil-A; Grilled Chicken Cool Wrap

“Sliced grilled chicken breast, nestled in a fresh mix of Green Leaf lettuce, petite red and green lettuce, and shredded green cabbage with a blend of shredded Monterey Jack and Cheddar cheeses, tightly rolled in a flaxseed flour flat bread. Made fresh daily.”

The Breakdown:

Calories: 350 | Total Fat: 14 g | Dietary Fiber: 15 g | Sugars: 3 g | Protein: 37 g

Likes: This meal is FULL of protein for very few calories. Woot woot! It’s also packed with fiber and low in sugar. The mix of greens, flaxseed flour and grilled chicken mean it’s also nutritious. It’s a pretty stellar combination for a grab-and-go lunch, if you ask me.

Dislikes: The pros of the cool wrap can be easily outweighed when paired with french fries, soft beverages, and dressing toppings. Any time you enter a fast food establishment you must APPROACH WITH CAUTION.



Image result for chipotle salad bowl with chicken


Chipotle; Salad Bowl with Chicken

Make-your-own salad bowl topped with; romaine lettuce, chicken, black beans, fajita vegetables, fresh tomato salsa, and tomatillo-green chili salsa.

The Breakdown:

Calories: 380 | Total Fat: 8.5 g | Dietary Fiber: 10 g | Sugars: 8 g | Protein: 42 g

Likes: I appreciate that Chipotle comes with options. So while my husband woofs down a burrito, I have lighter meals at my disposal. This combo of ingredients for the salad bowl is my go-to when it comes to Chipotle. It’s full of vitamins A and C, and gives me a solid boost of iron. Not bad on calories either, right? This meal stays low-calorie by avoiding calorie-laden toppings like cheese, sour cream, queso, and rice. Heck, if you’re really hungry just throw some healthy guacamole on top for an extra 200 calories and stay satiated for even longer!

Dislikes: It’s extremely tempting to dive into the lime-salted chip bag of the Chipotle kingdom. They’re so good. But the salad bowl is already chocked full of sodium (1485 grams!), so tread lightly. And drink plenty of water.

*To calculate how your favorite burrito or bowl’s nutrients add up, check this out: Chipotle Nutrition Calculator.



Image result for tropical smoothie cafe detox island green smoothie


Tropical Smoothie; Detox Island Green Smoothie

“This smoothie is made with spinach, kale, mango, pineapple, banana, and fresh ginger.”

The Breakdown:

Calories: 180 | Total Fat: 0 g | Dietary Fiber: 5 g | Sugars: 29 g | Protein: 4 g

Likes: I love that this smoothie packs in power veggies like spinach and kale. The ginger gives it a zing and is great for digestion. Believe it or not, this smoothie is actually far lower in overall calories and sugar than the vast majority of the other ones on the menu. People love to think of any “smoothie” as healthy, but some of Tropical Smoothie’s drinks have up to 780 calories and over 100 grams of sugar! Yikes! Stick with this one or another lower calorie/sugar option. Your tummy will thank you for not destroying your gut health with sugar overload.

Dislikes: It’s important to mention that you don’t want added sugars or sweeteners with smoothies. Don’t forget this crucial step when ordering or you’ll end up with something that is less healthy than you planned. Also, if you want to make this low calorie smoothie into a meal, choose your wrap, salad or flatbread carefully. Calories can quickly add up, especially when a smoothie + sandwich combo results in a “free” cookie or bag of chips. They get me nearly every time with those Salt & Vinegar chips, darn it! 



Image result for mcdonalds oatmeal


McDonald’s; Fruit & Maple Oatmeal w/o Brown Sugar

“Our oatmeal starts with two full servings of whole-grain oats and a touch of cream. Loaded with red and green apples, cranberries and two varieties of raisins. And you can have it just how you like it, with or without brown sugar.”

The Breakdown:

Calories: 290 | Total Fat: 4.5 g | Dietary Fiber: 5 g | Sugars: 18 g | Protein: 5 g

Likes: This oatmeal really sticks to my ribs. It fills me up and was a lifesaver when we were moving into our new home this summer, kitchen cupboards empty and entering each day in a craze (plowing through as much work as possible while the toddler was under Grandma’s care).

Dislikes: When topped with brown sugar, this oatmeal quickly skyrockets in sugar; up to 33 grams! Also, the oatmeal is a mix of slow-cooked and instant oats, meaning it’s not *quite* as healthy as it could be…but that’s fast food for ya.



Again, I’m not saying everyone should live off fast food. I try to keep it to a minimum in my diet, but every now and then, it’s helpful to know where to find healthy fast-food eats. They’re out there. Just gotta find ’em.

Yours in health and wellness,




Remedies for Neck Pain and Stiffness

According to the Centers for Disease Control, nearly 20% of adults report that they experience some degree of neck pain. Many of us will encounter at least one bout of neck stiffness or discomfort in our lifetime, whether from a bad night of sleep or poor posture from computer work. Recently, I’ve heard a cascade of complaints from friends and clients that their necks are bothering them and it makes my insides squirm to see them in discomfort. Let’s try to change that, shall we? Here’s my experience with neck pain and why I empathize, followed by at-home remedies and an upper cervical chiropractor’s expert advice.


Benefits of Natural Posture

As a young child, I thought it was normal that I could tilt my head ever-so-slightly and relax my gaze into double vision. It wasn’t until high school, body bent forward over text books and SAT-prep exams, that I realized I couldn’t see clearly when I shifted my visual attention from close to far (ex: it was difficult to read the time on the clock when I looked up from studying). I thought I needed glasses. It turned out that my vision was just fine; however, I was diagnosed with a “convergence insufficiency.” This condition, while minor, has caused me to tilt my head to reduce eye strain since childhood.

In a perfect world, I should be maintaining a straight gaze and posture, and forcing my eyes to work together to see clearly. But our bodies LOVE to be lazy. Instead, I’ve compensated and caused myself neck problems and tension over the years, especially during graduate school and when I was a nursing mom. So for all of you in pain, I feel ya! Been there many times. Every time my neck is out of alignment it strikes me how much it affects my energy and overall well-being.

You see, the neck is like the gateway for the entire nervous system. When part of it is inflamed, tight or out of alignment, unexpected problems can happen in the rest of the body, too.

Ideal neck alignment results in a happy nervous system.

When the body is in “neutral” or “ideal” alignment there are three natural curves in the spine; the lumbar, thoracic and cervical curves. These three curves make an “S-shape.” This is considered natural, healthy posture.

Other benefits of natural posture include:

  • Reduced back pain
  • Less frequent headaches
  • Regular bowel movements
  • Improved attention and mental clarity
  • Corrected scoliosis
  • Healthy pregnancy and female organ function
  • Improvements in asthma
  • Improvements in arthritis and joint pain
  • Lower incidence of ear infections
  • Lower blood pressure
  • ….and more: http://bit.ly/28QsqHw

If you have a minute, check out this video, from Chiropractors Without Borders!, where a nonverbal, wheelchair-bound child goes from a near-vegetative state to walking after one simple neck adjustment that frees up his entire nervous system, allowing it to jump start for the first time in years:



How to Relieve Neck Tension and Prevent Future Problems:

First, it’s important to bring attention to the one thing we tend to overlook when it comes to spinal health; NUTRITION! 

Poor nutrition and inadequate water intake can result in inflammation which consequently places stress on the nervous system. So, hydrate well and eat REAL food! You may even try giving inflammatory stuff like processed foods and alcohol a big break for a few weeks to months and see if that alone makes a difference in your quality of life and neck comfort.


Other Remedies for Relief…

  • Make sure your computer monitor is at eye level and directly in front of you


  • Avoid long periods of consecutive driving or looking down at your smartphone


  • Sleep in a neutral position; avoid pillows that cause your head to tilt up in one direction and try to regularly alternate your sleeping position to avoid tight muscles on one side of the body


  • If you find that the tension radiates from your neck down to shoulders, try to sit more upright during your work day (better yet, stand!) and hug a pillow at night to keep shoulders “stacked” and from rounding forwards


  • Get your partner, a professional or YOUR OWN HANDS to massage tight areas of your head, neck and shoulders. Some pressure points you can target with your fingertips include:
    1. the middle of the back of the skull
    2. behind the middle of your ears
    3. top of the jaw
    4. eyebrow line
    5. on your face slightly down from your nose (both sides)
    6. your temples
    7. all 10 fingertips on top of your head to massage various aspects of the head/scalp
    8. the top of the neck, right below the occiput (i.e., back of the head/skull)
    9. the inside front of your shoulder/top of chest
    10. the back of your shoulder/rear deltoid
    11. space between the clavicle and shoulder
    12. several inches below the armpit on the side of the chest
    13. …and last but not least; INSIDE YOUR MOUTH! This is crazy to try but SO EFFECTIVE thanks to the complex relationships between your facial and neck muscles. With *clean hands* try pulling the inside of your cheek out to stretch/rub it. Try the same with the inside of your lower lip all the way into the bottom of the cheek.


  • Put your neck into a gentle extension stretch to correct poor posture – this is often done through the use of a special “pillow” for support: http://bit.ly/2jNvjRU


  • Try the following gentle exercises for your neck, recommended by the Cleveland Clinic:
    1. Roll your shoulders backwards and down 10 times
    2. Squeeze your shoulder blades together 10 times
    3. Push your head backwards into your car head rest or hands and hold for 30 seconds
    4. Bring your ear to your shoulder 10 times on each side



  • Strengthen your posterior muscles for overall improvements in posture through the following exercises (note: these are best done for alignment maintenance and after knowing your body is in a neutral position. If you’re in pain or think you have a misalignment, seek a chiropractor first):
    1. Reverse flies
    2. High-to-low rows
    3. Lat pull downs
    4. Rotator cuff exercise
    5. Cable pulls in different angles for general back strengthening and endurance
    6. “Superman” back extensions
    7. Static cobra pose and/or cobra press-ups
    8. Back extensions from mat with gentle twist at top


  • Use heat or ice to provide relief from tension. A rule of thumb I tend to suggest for clients is to use ice if the pain is acute and heat if the pain lasts more than 48-72 hours. Note: Most professionals advise against sleeping with heat pads due to the risk of burns and interference with deep, quality sleep. Also, using ice for prolonged periods (over 15 or so minutes per application) can be bad for your nerves. So, use both in moderation and listen to your body for what it needs!


Misalignment in the Cervical Spine (i.e., neck)

A person’s neck can become misaligned due to one of the following reasons:

  • “A vertebra going out of place (‘misalignment’) because of a slip or fall (i.e., ‘macrotrauma’).
  • The entire spine misaligning globally due to poor posture.
  • Joint swelling caused by damage done to the intervertebral joint.
  • An inflammatory response caused by a poor diet, lack of pure water or psychological stress.
  • Osteoporosis or degenerative changes of the spine or intervertebral discs.
  • Trigger points and tight back muscles that pull the vertebrae out of place.”

Read more: http://bit.ly/28QsqHw



How to Identify Misalignment in the Spine

True misalignment can be present with or without pain. In both scenarios, misalignment lowers the optimal function of the body due to changes in internal health and physical performance. Note: Physical performance doesn’t just pertain to athletes. It can encompass how effectively one squats or stands up from a chair, and much more.

According to Upper Cervical Chiropractor Dr. Lauren Dodds, when a spinal misalignment is present, the body’s level of function is altered. Its fight-or-flight response becomes dominant. Although the body is trying to help itself survive, the fight-or-flight response can actually hinder the body from healing and growing, perpetuating more stress to an already overtaxed system.

Dr. Dodds explains that “thoughts, traumas and toxins” can all cause spinal misalignment. In other words, our spinal health is impacted by our emotional/personal lives, physical state and external environment. Dr. Dodds adds that although the strongest motivating factor for people to visit a chiropractor is pain, that shouldn’t be the only reason since, as mentioned, the impacts of misalignment are profound.

So, how do you know if you’re misaligned if you’re not experiencing pain?

Dr. Dodds suggests looking in a full-length mirror to see if you notice any asymmetries. You might notice that one shoulder is a little higher than the other or that one side of your hips juts forward. You can also have a trusted personal trainer or Pilates instructor do a postural analysis for you. In short, if you find that you’re out of alignment (or even if you simply suspect that you are), it’s a wise idea to find a chiropractor near you to visit.

Good news… *most* insurances will cover the visit and *most* chiropractors will accept it, so cost shouldn’t be a giant hindrance in a lot of scenarios. Either way, when you take care of your health through preventative measures like visiting a chiropractor and getting hands-on about relieving your own neck tension, your WHOLE BODY feels better and you prevent future problems from arising!

Cheers to living with optimal function and health! You deserve it.

Yours in health and wellness,


Where Does Belly Fat Come From?

Belly fat is both bad and good (yes, good!). Hoarding fat around the stomach is nature’s way of ensuring the survival of the human race during times of stress and unpredictable food intake. Why is the stomach the place it’s stored? Here comes the “good” part… Because fat in the abdomen is the most metabolically active fat. This means that just as easily as a little extra pudge can accumulate, it can be rapidly recruited for energy and burned off. When you think about it, it’s really quite clever. It’s like a squirrel tucking some acorns into the fold of its cheek for safekeeping. Our caveman bodies do the same thing. But belly fat accumulation isn’t just about what we eat and how active we are. Let’s take a look at some of the ways it gets put on our waistlines…

The Usual Suspects for Belly Fat

You guessed it; the usual suspects for belly fat include nutrition, physical activity and genetics. Let’s do a brief review…


This is perhaps the most obvious source of stubborn fat in the tummy. It should come as little surprise that sugary foods, trans fats, low-protein diets and alcohol can be detrimental when it comes to keeping off this kind of fat.

What You Can Do: Eat lower-sugar, healthy, natural and unrefined foods that are high in fiber or protein, and keep alcohol in check.



Physical Activity 

You’re more likely to get a spare tire if you’re sitting at a desk all day and doing little to get moving during your free time. This is fairly obvious. But, what’s less obvious is that just 5-15 minutes of movement in small segments throughout the day can truly help keep your metabolism and calorie-burning engine going. So, formal exercise isn’t always a “must” if you’re leading a truly active and healthful lifestyle. Although it certainly never hurts.

What You Can Do: Be consistent and realistic about your exercise habits and goals. One of the worst things we can do to our bodies is workout like a dog for two or three weeks and then take a month off. Equally taxing on our bodies and minds is setting unrealistic expectations for the kinds of routines we should maintain. Over-lofty plans for exercise do us no good if they end in failure and guilt. Decide how you plan to lead an active lifestyle and/or get in formal workouts. Make sure your plan is integrated into the rest of your life’s priorities and schedules to ensure successful commitment.



Body shape, appetite and metabolism can be strongly influenced by genes.  Some people are prone to being more “apple-shaped” (i.e., retaining weight in the middle) while others are “pear-shaped” (i.e., retaining more stubborn, less metabolically active, but less dangerous fat in the hips and thighs). Leptin levels, a hormone that controls hunger and calorie intake, can vary according to a person’s genetics. Cortisol regulation can vary family-to-family and influence weight, too.

What You Can Do: If you’re trying really hard on the exercise and nutrition front, and belly fat still refuses to come off, then your genes may be at play. But, this doesn’t mean there is nothing you can do about to help your body. Focus on being holistic and putting more energy into the following…


The Sneaky Culprits of Belly Fat


There have been lots of formal studies demonstrating the power of ZZZ’s on our health and weight. Both short and poor-quality sleep can lead to hoarding fat around the mid-section. Unfortunately, our busy-busy lives lend themselves all too easily to skimping on sleep, going to bed late and ignoring the snowball effect of increasing cortisol, inflammation and insulin resistance.

What You Can Do: Apparently, the later we go to bed the more we are skimping on deep, non-REM sleep, which occurs in the earlier part of the night. Pay attention, night owls! According to Time Magazine this is a serious problem that is linked to obesity and other health problems. So, go to bed earlier instead of only counting the total hours of sleep you get. Help yourself commit to this by creating a soothing bedtime routine for yourself about 45-60 minutes before you plan to fall asleep. Kids need a bedtime routine…and we do, too!




I can always tell I’ve had a few extra-stressful weeks because my stomach will start to feel a bit softer and fuller, even if I’ve been eating healthfully and exercising. Stress takes its toll on my body, and I know I’m not alone in this. Some people are more sensitive to stress than others by nature of their personality, goals and preferences, but none of us, even the most laid-back individuals, are 100% immune to its effects. Studies have shown that some women, with higher waist-to-hip ratios, may be more prone to the negative effects of cortisol production in response to stress than others.

What You Can Do: Sometimes we are in a stressful season of life and there’s not a ton we can do to move through it any faster. In these times, it’s especially important to care for your health through good nutrition, sleep and exercise so that the effects of stress on your waistline are minimized. Finding a relaxing or enjoyable activity to turn to on a daily basis can help release a bit of the tension and keep it from spilling over.


Gut Health

Brace yourselves…this one is pretty mind-blowing…apparently, there are different kinds of bacteria in your gut linked to obesity vs leanness, and overall gut health. In other words, obese individuals tend to have more of certain kind of gut bacteria that changes their energy absorption levels from food (i.e., causing them to absorb more calories from food). Say whaaa? This is part of the reason some experts blame baby formula for contributing to the obesity epidemic – the baby’s gut flora is not developed in the same way that a breastfed baby’s is and thus, energy absorption and overall inflammation may be different. This is also part of the push from some doctors who encourage both children and adults to use daily probiotics, to build up the good bacteria in the gut as a line of defense against a “hostile” gut environment and the damaging effect of processed and sugary foods.

What You Can Do: Probiotics can be expensive but worth it. You might be able to bargain hunt on brand prices online, or strike a better deal by buying them in bulk. Either way, search for a probiotic that has at least three of the five main helpful bacteria strains your tummy will appreciate: L. acidophilus, B. longum, B. bifidum, L. rhamnosus and/or L. fermentum. I have personally heard debate over whether the number of total bacteria in a supplement is important or not. Science is unsure just how helpful the total number is, but I figure it can’t hurt to have more. If you want to play it “safe,” I suggest a supplement with over 10 billion bacteria. For more information check out this article: How to Choose the Best Probiotic Supplement.



Hormone Changes

Here comes the miserable truth, ladies…menopause changes things. If you’ve been through menopause then I’m sure you know this firsthand. A dramatic drop in estrogen about a year after a woman’s last menstrual period triggers the body to shift from storing fat in the thighs and hips to the stomach. Gooooood times. There’s not much women can do to change the course of nature; HOWEVER…..

What You Can Do: Weightlifting is an excellent way to keep extra tummy fat and those pesky hormones in check. By increasing lean muscle mass, women can help their metabolisms stay sharp through peri-menopause and post-menopause. Bonus: Lower levels of estrogen might allow women to acquire lean muscle mass more easily in later age. With effort, of course.

Best of luck as you figure out how to battle the bulge! It’s something we ALL do throughout our lives so please don’t stress and feel like you’re alone, unattractive or unworthy if your pants are a little tight. No need to stress – just take action and express self-love through the process!


Yours in health and wellness,



Proper Nutrition for Healthy Skin

It might surprise you that what we consume is just as important as the products we use when it comes to keeping our skin healthy.  It’s important to get the nutrients we need to keep our skin looking great.

So, what foods can help keep our skin healthy?

  1. Eat foods rich in Vitamin A.  This vitamin is important for overall skin health.  Foods rich in vitamin A are carrots and low-fat dairy products.
  2. To help prevent age related issues caused by sun exposure, make sure you get plenty of Lycopene in your diet. Some foods that contain Lycopene are tomatoes, guava, and watermelon!
  3. Omega-3 Fatty Acids help nourish the skin and regulate oil production. Fish, flax seeds, and eggs are all examples of foods high in Omega-3s.
  4. Vitamin C. This vitamin can help fight wrinkles. Some foods that are rich in Vitamin C are sweet potatoes, squash, melons, and citrus fruits.
  5. Vitamin E helps repair damaged cells. Get the benefits by eating nuts and seeds.

A healthy digestive tract is also important to keep your skin looking great.  These are some additional nutrients you should include in your diet to help keep your gut and skin healthy:

Fiber – Foods rich in fiber will help your digestive system remove waste.

Probiotics – These healthy bacteria will help balance your digestive tract

Digestive Enzymes – These can assist in helping you get as much nutrition from the foods you eat as you can.  Look for a quality digestive enzyme.

I hope you learned something new from these tips.  Check out our infographic below that illustrates the importance of how proper nutrition and a healthy gut can help keep our skin healthy!

Personal anecdote from Maggie, author of WellnessWinz: When I started taking probiotics and eating veggies at every lunch and dinner, my skin improved dramatically! Wellness is in the little details and adjustments we make in our lives. 

Healthy Skin infographic non-branded

This article was contributed by Samantha Thayer at USANA Health Sciences.  Infographic design by Taylor Romney, and used with permission.  For more information on how you can love life and live it, visit us at our blog, What’s Up, USANA?. Thank you, Samantha and Taylor! I know I learned something and I’m sure readers did too!

Yours in health and wellness,


wellnesswinz blue sea

#1 New Year’s Resolution and Why People Fail to Achieve It

Time and time again, we see that “getting fit” or “losing weight” makes it to the top of New Year’s resolution lists. Sure, getting out of debt, spending more time with family and staying more organized also make the list, but exercise seems to appear and reappear as a resolution. This redundant theme suggests that we’re not on the mark. We’re not successfully integrating exercise into our lives. Why?


Fitness industry attrition rates are pretty darn stinkin’ high. As many as 30-40% of gym-goers cancel their memberships every year. As a fitness professional, I can testify that a lot of these cancellations are because of inappropriate goal setting and expectations.

To kick-start 2016, let’s jump over the hurdles that cause us to fail. Let’s learn some lessons, once and for all, so that maybe…just maybe…next year all you have to be concerned about is organizing your closet and squeezing in an extra weekend visit with your favorite aunt. Maybe she will help you monogram that tote bag you found stuffed behind a pile of old boots?


Mistake #1: Too High in the Sky

You’ve been a self-proclaimed couch potato for the majority of your life. You like to rotate between work, happy hour and your comfy sofa, in that order, most days of the week. After noticing that your tummy has recently begun to spill out and over the waist of your jeans, you’ve decided that a new gym routine is a must. You resolve to workout a solid 5x/week and envision that by early spring you will be sitting on a beach somewhere south of the equator, donning a string bikini to show off your taut stomach. Of course, you will also be sipping a well-deserved margarita by then too.

You’ve seen clips from workout videos and gym advertisements. The people in them look sweaty but they’re also smiling and kicking butt! How hard can it be, right? You just know that you will be one of them in a matter of weeks.

And then…oh dear, then you face the music. After kicking off your new routine with boot camp on Monday morning, Pilates on Tuesday evening, and an early and exhausting cycle class on Wednesday, you can hardly believe you still have two workouts to go (and you’d prefer to fit them in before the weekend). Your legs are so tired that you’re breathless walking up the stairs when you get home. In short, this bites. Why did you ever venture away from your satisfying remote control, TV and iPad combination?

This is the old, “overcommit then quit” scenario. Your ideals were just a tad too high in the sky from the start. When you begin a new routine, it has to be manageable for what your body and lifestyle can handle. Most people can’t go from zero to 100 on week one. Even if you can manage to find the time and motivation to workout 5x/week at the outset, the workouts will need to be gentle or involve recovery days in order to build up your stamina and tolerance. Sadly, even though a lot of clever advertisers would like you to think differently, you can’t hit the ground running with a boot camp style workout every day. Anyone who says that you can have the body of your dreams in 21 days is just trying to get you to open your wallet. No joke. 

high in the sky

Tips to avoid this mistake:

  • Envision your ultimate goal. For example, working out 5x/week to help with weight loss and toning. Now, think about what a realistic starting point is.
  • Don’t assume you will start at your end game. In other words, set the bar low in the beginning so that you can achieve success early on. For example, aim to get into the gym 2x/week for two weeks. On week three, bump it up to 3x/week for three weeks. Keep progressing until you’re in a full routine and are feeling physically capable of handling it all.
  • If you can’t always hit your goal week after week, don’t give up or consider yourself a failure. If springtime rolls around and you aren’t where you’d like to be, think critically about how you can motivate to get started on your goals or can modify them to be more realistic. It’s better than waiting until next January, that’s for sure! And it’s WAY better than quitting altogether. Do you really want to feel the guilt of discarding your goals and progress, only to pick up the same mind-numbing and frustrating cycle down the line? Didn’t think so…


Mistake #2: Vague Goals Yield Uncertain Results

“I want to lose weight in 2016.”

Oh, you do?! Welcome to club. So does everyone. Sadly, proclaiming this doesn’t mean peanuts.

The problem with vague goals is that they don’t have any oomph or substance to back them up. It’s like a high school senior saying “I want to go to college.” Great! Now what?! Has she taken the SATs? Has she looked at school options? Does she know whether or not her parents are prepared to help her financially or if she will have to take out loans? Saying she wants to go is only a very small part of the process.

Of course, there is power in knowing what you want. Vocalizing your intentions to supportive friends and family can even help put you on the path towards success; however, you have to have skin in the game. You need some kind of tangible details and actions to accompany your grand plan or else you’re just saying that for the umpteenth time, you will lose weight…and then, you don’t. Bah, that’s the worst feeling. 

goal setting

Tips to avoid this mistake:

  • Put tangible figures and timeframes to your goal. How much weight do you want to lose? When will you lose weight it by? Write these details down.
  • Next, write down how you plan to manage nutrition, your workout schedule, stress, social events and more. This will help you guarantee specific, measurable progress.
  • Consider how much you are willing to pay to achieve these results. Should you sign-up for a 24-hour access, low-cost convenience gym that will fit well within your budget or should you stretch yourself to pay for a few boutique workouts at a studio every week? Which environment will be the most motivating and the least stressful? If you commit to something that adds stress, chances are that it will become more of a negative versus positive addition to your life…increasing the chances that you’ll quit.
  • Ask yourself the toughest question before you begin: “Am I being realistic?” Are you really willing to pay top dollar for an amazing personal trainer? What if it takes twice as long to achieve your results? How will you handle it or, better yet, pay for it? Also, do you have enough time for the workout program you planned? Do you need to reduce some days to 30 minute workouts instead of 60 minute ones, in order to fit them in? Can you expect to see results without changing your diet or do you need to more carefully consider cutting back in a few areas?


Mistake #3: No Back-up Plan

So you’ve hit your stride and then suddenly you come down with the flu or another illness. Your workout regimen is derailed right when you were feeling at your best and in a rhythm. This happens to people more often than I can count. You’re not alone. Right when you’re feeling better and plan to hop back into Barre or Zumba class, you’re given the mega-deadline of all deadlines at work. It’s nose to the grindstone for about two weeks. You’re exhausted and spent when you finally come up for air. Things are slowing down and you even have a personal day built in for some recovery (mostly because you need to catch up on errands). You’re packing your tennis shoes into your gym bag for your first workout and realize with a gasp; it’s been almost a full month since your last workout! What do you do?

It’s always important to have a back-up plan for exercise. We all get sick, busy or distracted at some point. Generally speaking, it’s not going to be the end of the world if you don’t exercise for a few weeks, but, more often than not, this kind of inconsistency really throws people. They either can’t seem to get back on track once their schedules and health allow them to or they try to jump back too quickly and suffer negative consequences.

travel back-up plan

Tips to avoid this mistake:

  • Write down “contingency plans” for the following scenarios: 1) You get sick, 2) Your work or life gets overly busy, 3) You go on vacation, 4) You have a series of special events that threaten to derail you (think open bar, delicious multi-course meals, a birthday bash, etc.), and 5) You just plain lose motivation.
  • Acknowledge that having a “Plan B” is better than giving up or trying to figure out how to reach towards your goals in the wake of such stress. If you have a plan in place ahead of time, you can take a deep breath and rely on it.
  • Keep in mind that if you’re injured, low on sleep or sick, it’s an excellent time to focus on healthy eating. You may even find that you become better about your food choices in the short term and that this accelerates your results once you’re back lifting weights too.


Mistake #4: Do you know why you’re REALLY doing this?

I hear all the time that people want to get into a regular exercise routine. Fabulous!! But now, I must ask, “Why?” Why does it matter to you?

It may sound trite, but it’s important to dig deep into the real reason that weight loss, getting fit or running your first road race matters. Is it because you need something to focus on and control while the rest of your life feels chaotic and messy? Are you trying to funnel negative stress into a positive outlet instead of an unhealthy one? Perhaps you know that if you can get over the intimidation of the gym, that you will exude confidence in other areas of your life?

Whatever the case, working out is rarely just about the calories we expend. There is an emotional reason behind it. If you can hone in on what that reason is for you, there’s a greater chance you will commit and recommit to movement. Whether it’s for your confidence, to grow old and play with grandkids, to prevent disease or to fit into better jeans, there’s a deeper layer under every spandex-clad, gym-goers’ facade. Find yours. 

motivation for goals


My 2015 Goal & How I Succeeded All Year

In 2015, my goal was to keep up with this blog every week. By no means has it been easy to fit blog writing in with completing my Master’s degree (and oh man…allllll the writing that came with my thesis), work and being pregnant for the first time, but I planned carefully for how to succeed at it. Here is how I avoided the aforementioned mistakes:

Mistake #1: Too High in the Sky

I knew that if I expected to write more than one blog post every week that the task of maintaining WellnessWinz would be overwhelming. I decided to keep my goal realistic by proclaiming in my post “A Message from Paris” that I would publish at least one article a week. It was rare that I got to two, but I’m proud that I didn’t miss a single week. In 2015, WellnessWinz went from reaching women in 36 countries to 117, all from just one post a week! Even I’m blown away by that.

Mistake #2: Vague Goals Yield Uncertain Results

I tried to be specific about my goal: Write one post a week for a full year. I had timelines and specific, measurable values for what I needed and wanted to accomplish.

Mistake #3: No Back-up Plan

Of course, there were weeks when I was too busy to write. How did I deal with them? Sometimes it would work out that a guest blogger or fitness professional was interested and willing to write a post for the week. Bless you all! I would still help them edit and prep the article but their contributions significantly cut down on the amount of effort on my end.

Other times, I would plan in advance to frontload my writing, tackling a few articles in a single week before my schedule got busy or I left town. I would set them up for publication and voila! A few weeks “off” from writing and time to focus on other important things (like making sure my investment in grad school wasn’t in vein, haha).

Mistake #4: Do you know why you’re REALLY doing this?

If I ever felt a total lack of motivation, I would remind myself that my weekly post only needed to positively impact ONE person for me to feel like it had been worthwhile. I found that posts written on those weeks when I had to dig deep for inspiration were perhaps a little more heartfelt. Ironically, it was usually following these posts that a reader would reach out to me directly and thank me for some aspect of what she had read. Those reassurances made the process well worth it! Talk about karma!

I challenge you to commit or recommit to your goals this season. But don’t just write them down or fantasize about achieving them…plan for them. Avoid failure by being prepared and determined.

I know you can do it and so do you. 

Yours in health and wellness,


wellnesswinz blue sea

Skinny Girls Who Eat Junk

You’re not alone if you’ve ever wondered how other girls can get away with eating junk, while also retaining a slim waistline. I’ve had dozens of women complain to me that their friends can seemingly nosh on cheeseburgers and fries, down a pint of Ben & Jerry’s, or indulge in the bread basket on girls night out, without putting on a single pound. It’s time to solve the mystery! Here are a few ways that these girls-we-love-to-envy keep their weight in check.

Skinny Girls

1) They are burning calories through activity 

I can easily recall my super skinny days, back in high school, when I could chow down nachos, eat two plates of pasta, and a big bowl of Breyer’s chocolate ice cream every night, but this was only thanks to playing sports all year round. I was exercising for several hours every single day, and I was still growing. Could I get away with this now? No. Can I still get away with indulging here and there? Yes, because I exercise and practice portion control when eating. Good news, you can too!

It’s the same, simple answer we keep returning to: Calories Consumed = Calories Burned, for weight control.

2) This may just be a snapshot of their diet, not the way that they routinely eat

As I mentioned above, no one…and I mean no one, can get away with eating junky foods 24/7 that are calorie laden and fattening. Over time, it results in weight gain. If your skinny friend isn’t gaining weight, then she must be exercising portion control at other, less social and less visible, times of the day. She may be vocal in social settings, saying how she loves eating chips or hot dogs all the time, but she’s probably just being theatrical, or perhaps she’s trying to justify her indulgence out loud. It’s probably not meant to shame you or make you question your own weight and eating habits. Laugh it off and stick to the choices you want to make for yourself. If we tell teens to avoid peer pressure about drugs and alcohol, then certainly we can exercise a little self-control about food in social settings, right?!

3) They don’t beat themselves up for eating what they want

I have coached lots of women to stop self-shaming when they eat foods they desire. It’s one of the most important things that I help with women with, and many of them tell me that being easier, not harder, on themselves has helped them manage their health for the first time in years. Ironically, emotional reactions to food, and feelings of shame, often lead to MORE eating, not less.

An article from MyFitnessPal’s Hello Healthy blog states that “we usually end up getting mad at ourselves for overeating. This sets us up for a vicious cycle of stuffing feelings with food (and thus not dealing with them), possible weight gain or excessive exercise and self-recrimination … until the cycle starts all over again. How frustrating!”

So, if you have a late-night of eating the whole bag of popcorn, when you intended to only scoop out two handfuls, move on from it. Tell yourself that tomorrow is a new day and that you have the power to make good choices each with each and every meal and snack.

But, maybe your friend isn’t getting away with as much as you think…

“Smoke and Mirrors”

Although some girls enjoy their greasy and sugary foods without immediate weight gain, there may still be health consequences to their actions. They may not be getting all the essential nutrients that their bodies need. For example, if “Kelly” tends to eat instant oatmeal and a banana in the morning, a turkey wrap and chips at lunch, and a small dish of pasta at night, she is probably not getting enough protein in her diet.

Although Kelly’s portions are modest, allowing her to remain slim, she may have brittle hair and nails because of the missing protein. This, combined with a lack of fruits and vegetables, may also cause Kelly to have skin problems (skin that lacks luster, breakouts, is aging quickly, etc.). Additionally, if she isn’t getting all of the essential vitamins and minerals that her body craves, then Kelly may not have good energy throughout the day.

In short, what’s happening on the outside of our bodies (i.e., how we look) is not always reflective of what’s happening on the inside…

So, is it okay to eat junk or is “clean eating” the best practice for weight control?

what to eat

It depends. It’s important to figure out what is going to work best for you. While clean eating, i.e., focusing on a natural diet full of fruits, veggies, and lean proteins, is definitely a step towards a healthy lifestyle, WebMD explains that certain diet protocols for clean eating, like The Eat-Clean Diet, are “so structured, restrictive, and unrealistic” that they “may be difficult to follow long term.”

WebMD further suggests that any diet plan that is based more on opinion, than on scientific evidence, must be taken with a grain of salt. Although people love to share their personal triumphs, we should all be wary of professionals who base their dietary recommendations solely on their own experiences. We’re all a little different physically and emotionally, and that changes how we eat and what we want to eat.

If you feel like you’re only eating healthy because you “should” be, then you’re in a deprivation mentality, missing out on the experience of pleasureful eating. When kept in check, pleasureful eating can be a part of a healthy eating plan.

Once you’ve recognized that there is not a “good” or “bad” food persay, you can start to break the chains of a dieting mentality. As I alluded to in my Detox Diets: Do They Work? post, “including foods considered unhealthful in a healthful eating plan can foster satisfaction to ensure a healthful eating pattern over the long haul.”

Here is one defintion of normal eating provided by Human Kinetics:

“…being able to eat when you are hungry and continue eating until you are satisfied. It is being able to choose food you like and eat it and truly get enough of it – not just stop eating because you think you should. Normal eating is being able to use some moderate constraint in your food selection to get the right food, but not being so restrictive that you miss out on pleasureable foods. Normal eating is giving yourself permission to eat sometimes because you are happy, sad, or bored; or just because it feels good.”

Note: This is different from chronic emotional eating.

We’ll discuss that another day. 

This perspective implies that eating mostly nutrient dense foods will be helpful for your body, and that there is room to eat “forbidden foods” for pleasure here and there. An ice cream on a Friday night won’t spoil your waistline. Enjoying your favorite bubbly on a date night doesn’t mean you’ve ruined a healthful eating streak. If we stop fearing foods, we may just find that we don’t crave them as often, and we can start enjoying them in moderation alongside a balanced eating plan.

So, eat clean all the time if it works for you. If it doesn’t, don’t shame yourself. Just try to balance your intake of indulgent foods, and find ways to eat mindfully at every meal. The greens that once tasted bitter or repulsive can and will taste better once you take the time to think of ways to prep them to fit your palate. And, well…chocolate cake will always manage to taste amazing.

it's okay to indulge at times


Me + Lava Cake = Love

Yours in health and wellness,


wellnesswinz logo 2




Hudnall, M., & Kratina, K. (2005, January 1). Disordered Eating in Active and Sedentary Individuals.




Discover New Comfort Food

We are very lucky to have Ginger Mallory sharing her nutrition expertise with us today! Ginger is the mother of two adorable, tiny twins (don’t worry, pictures are included), and is an amazing force for good. She takes a balanced, holistic approach to nutrition and helps people learn to have healthy relationships with food after years of struggle, anxiety and confusion.

Ginger Q&A

I have often relied on Ginger to help me with clients so that they can actualize their full potential, not just in the gym, but in life. A healthy woman is unstoppable and makes a positive mark on the world.

Please enjoy this interview with Ginger (below) and, per usual, my side commentary. A few top-of-the-mind nutrition questions are included, as well as information about the ONE AND ONLY “diet” that I endorse!



(Nutritionist and one spicy mama! Pun intended.)

1) How did you get interested in Nutrition as a profession?

I was already working full-time as a personal trainer and yoga instructor, and enjoyed helping people transform their bodies and minds. However, once their progress slowed, I realized that not addressing the nutritional component of health was impeding their goals. I also started experimenting with my own nutrition plan and felt incredible changes in my body, mood, and outlook on life. I knew I needed to educate myself so I could help others experience the same wonderful changes.

(Maggie: It’s amazing how grumpy I feel after I eat a lot of sugar. I also find that I’m lethargic and have breakouts on my face in places I usually don’t over the next two days.)


2) What is the number one piece of advice you give people?

Fill up on veggies, fruit and water; your choices thereafter will be easier. Explanation: we often make impulse food choices based on hunger and/or cravings. Instead, mitigate hunger and cravings by hydrating and filling up on low-calorie, high fiber items. All of the sudden, you’ll notice it’s easier to make the healthy choice that you felt powerless to make.


3) You have helped many people discover better health through the “elimination diet.” Can you explain what this is and how people can try it?

During a short-term Elimination Diet, a person eliminates food items/groups to which the body may be addicted and/or intolerant. I have clients eliminate all processed food, sugar, alcohol, caffeine, gluten, and dairy (sometimes soy and corn) for 6-8 weeks. After this period, their body is in a “pure” state and they feel great, which is how they could feel all the time.

At the end of the diet, it is important to gradually reintroduce these foods, one at a time, and determine if they negatively affect your body or mind. You may decide to completely eliminate these from your nutrition plan going forward, or you may decide to allow them in on a very limited basis. Either way, you are armed with the knowledge of how each food makes you feel and you will have a very compelling reason to choose foods wisely.

(Maggie: I fully support anyone trying out this kind of diet. It can be really eye opening to notice which foods you have become “tolerant” of because they are in your daily diet, even if they aren’t helpful for your health.)


4) Which foods do you highly recommend people incorporate into their meal plans on a weekly basis?

The aforementioned veggies, fruit and water, as well as beans, nuts, and seeds should be in everyone’s diet daily. These are essential to good health and satiety! Weekly, be sure to add fish and eggs (if not vegan/vegetarian) and some more typically tolerable grains/starches like oats, brown or wild rice, and quinoa. Use as many spices (cinnamon makes things taste sweeter) and flavor enhancers (olives, mustard, etc.) as you’d like!

(Maggie: Spices and simple enhancers are so much more satisfying than heavy marinades with tons of sugar and sodium. You will feel full instead of bloated and/or uncomfortable.)


5) Are there any recipes that are your favorites of all time?

I have a pumpkin soup recipe that is a little more decadent-tasting because it has peanut butter, lemon juice, red chili pepper flakes and fire-roasted red peppers in it. I puree the whole thing and it is a crowd-pleaser! I also make lots of variations of a one-pot dish using the following: mixed veggies, beans/tofu/chicken, rice/quinoa, olive oil, and whatever spices I feel like (sometimes it’s Tex-Mex, sometimes it’s Asian-inspired). We’re big fans of a one-pot dish in my household. I actually make two big pots of whatever I’m cooking and I freeze half to be more time-efficient and to make sure everyone always has healthy food on-hand!

(Maggie: Yummmm. Thanks for working up my appetite, Ginger!)

Now, do you have any burning questions you’d like to ask?! Fire away. Reach out. Let’s get you answers. 

Feel free to contact WellnessWinz or Ginger:

Founder of New Comfort Food





Yours in health and wellness,


wellnesswinz logo 2