2 Spots Left in the Intuitive Eating Challenge and Tofu-Veggie-Brown Rice Soup

I’ve gotten an overwhelming response to the 21 Day Intuitive Eating Challenge and way more people have signed up already than I had anticipated. Because I want to be sure that I can give my full attention to the people involved, I’ve decided to cap the enrollment at 35 people. Currently, we are at 33 people so please sign up now if you’d like to snag one of the remaining two spots. Email me at jamiemendell@gmail.com… thanks! And thank you to everyone who has already signed up… I can’t wait for Feb 1st to roll around. It’s going to be a good time 🙂 [Edited to Add: these spots have now been filled… email me if you’d like to get on the list for next time (potentially March)!]

Today I have for you a simple, and I mean seriously simple, soup recipe for these frigid days. This takes 30 minutes, one pot and you can easily substitue ingredients. And it could not be any healthier.

It’s for one of those nights after a weekend of eating delicious meals out at restaurants, popping open multiple bottles of wine, and enjoying stacks of pancakes at long brunches. It’s for when you just want a night in, to eat something cleansing and purely good for you, and chill the heck out.





All you have to do is grab a large pot, fill it with mostly water and a couple of cups of chicken broth or vegetable broth, then add in a full head of cauliflower broken into pieces (even use the greens!), a few chopped carrots, a diced sweet potato, a block of chopped tofu, and some spices. Bring it all to a boil, then let it simmer for about 25 minutes. I made brown rice on the side (but you can just make it in the soup itself if you want), and added loads of it into the soup. I like it hearty!



This soup warms the soul. Mmm Hmmm 🙂

Tofu- Veggie- Brown Rice Soup

(makes about 6 servings)

  • 1 head cauliflower (I even used the cauliflower greens!)
  • 3 large carrots
  • 1 large sweet potato
  • 1 block of soft tofu
  • 9 cups water
  • 2 cups low sodium vegetable broth
  • brown rice (if making it in the soup itself, I’d use about 1 cup of dry brown rice)
  • Play around with spices but I used about 2 t mild curry, 1 t salt, 1 t pepper, 1 t crushed red pepper, 1 t turmeric

1. Add the water and broth to a large pot. Crank up the heat.

2. Dice up the cauliflower, carrots, sweet potato and block of tofu.

3. Add veggies and tofu to the pot.

4. Add spices, bring everything to a boil. Reduce to a simmer and stir occasionally.

5. Simmer for about 25 minutes or until veggies are soft.

6. Add brown rice to your liking, depending on how hearty you want it. (if you want to make the brown rice in the soup, just add the dry brown rice at the beginning at the same time you add everything else).

This is so easy to change up depending on what ingredients you have. Just add whatever veggies you want, some chicken (a rotisserie chicken maybe? easy to pick up at the grocery store), beans, quinoa, etc. Go crazaay!


Chicken and Grilled Vegetable Pizza

Oh, pizza. How I love you!

I think that I was Italian in another life. I can eat pizza and pasta most nights of the week and be perfectly content. With some wine, of course.

I made two kinds of pizza last week: Simple Grilled Vegetable Pizza and then a Chunky Chicken/Grilled Vegetable Pizza. Both were thin crust, crispy, and delicious.

I started off grilling some veggies on a grill pan. Us New Yorkers don’t really have access to grills, so grill pan it is.



Above you see an eggplant, a few bell peppers, and a zucchini. I didn’t even use any oil or anything on the pan– just simply grilled these babies up!

I rolled out my whole wheat dough, which took some considerable arm strength I might add, and then topped it with some basic sauce.



For the vegetable pizza, I just layered on the veggies whole:


Topped with some mozzarella:


In the oven and back out again:


Literally couldn’t stop taking pictures.



And for the chicken/veggie pizza, I decided to dice up the grilled veggies and add baked chicken (I had baked this a few days prior and had it frozen). Otherwise, it was the same process. Dough, sauce, topped with the same veggies and chicken, shredded mozzarella on top.




I hope you enjoy this as a healthy dinner (what? we’ve got some whole wheat carbs, veggies, chicken, cheese… pizza can be healthy!), lunch or even a slice as a snack. It’s a pretty well rounded meal if you ask me.

If you haven’t seen my posts yet about Intuitive Eating and the 21 Day Intuitive Eating Challenge I’m hosting starting Feb 1, check them out here! Would love to have you join.

Grilled Vegetable Pizza

  • Whole Wheat Pizza Dough (or regular)
  • About 1/2 cup of pizza or pasta sauce of your choice
  • Veggies: I used eggplant, zucchini, bell peppers
  • About 1/2- 3/4 cup shredded mozzarella
  • S&P, crushed red pepper flakes
  • Flour for working with the dough
  • Sprinkle of cornmeal for the baking pan.

1. Preheat oven to 450.

2. Slice your veggies and get them grilling on the grill pan. After a few minutes, turn them, so that they are cooked on both sides. If you keep your heat on high, the whole grilling process should only take about 5 minutes per batch (I had to do a few batches because my grill pan is small).

3. Work the dough into pizza form, using flour to help you from it sticking to your hands. Use a rolling pin if you have one. Once it is formed, sprinkle a baking pan with cornmeal. Add dough to the baking pan.

4. Add sauce. Top with grilled veggies and mozzarella.

5. Bake in oven for about 10 minutes, until the edges of the crust start to brown.

Grilled Vegetable and Chicken Pizza

  • Whole Wheat Pizza Dough (or regular)
  • About 1/2 cup of pizza or pasta sauce of your choice
  • Veggies: I used eggplant, zucchini, bell peppers
  • About 1/2 – 3/4 cup shredded mozzarella
  • 2 baked chicken breasts, chopped
  • S&P, crushed red pepper flakes
  • Flour for working with the dough
  • Sprinkle of cornmeal for the baking pan.

1. Preheat oven to 450.

2. Slice your veggies and get them grilling on the grill pan. After a few minutes, turn them, so that they are cooked on both sides. If you keep your heat on high, the whole grilling process should only take about 5 minutes per batch (I had to do a few batches because my grill pan is small).

3. Work the dough into pizza form, using flour to help you from it sticking to your hands. Use a rolling pin if you have one. Once it is formed, sprinkle a baking pan with cornmeal. Add dough to the baking pan.

4. Add sauce. Chop grilled veggies and chicken, and add to the pizza. Top with mozzarella.

5. Bake in oven for about 10 minutes, until the edges of the crust start to brown.

The 21 Day Intuitive Eating Challenge (Starts Feb 1)

Hi everyone!

I am really excited for this post. I’ve done a lot of thinking and have come up with all the details for the 21 Day Intuitive Eating Challenge that I’m hosting starting Feb 1. I’ve casually posted about this a couple of other times, but here are all of the details.

The 21 Day Intuitive Eating Challenge

What it is: 

For 21 days, starting Feb 1, I am going to be focusing on fine tuning my own Intuitive Eating skills and invite anyone who would like to join me to do so as well. (Here are two posts I wrote last week about Intuitive Eating: Intro to Intuitive Eating and the 10 Principles of Intuitive Eating.)

We will be focusing on the 10 Principles and in a nutshell, we will be freeing ourselves from the Diet Mentality, eating what we actually want and crave throughout the day, paying attention to our hunger- eating when we are hungry and stopping when we are full- and trying to make every single meal as satisfying, enjoyable and delicious as possible. We are going to let our bodies guide as, trusting that they know what we need.

What Joining the Challenge Means: 

It’s totally free, and is all done through email. I won’t really be posting on the blog about it;  instead, it will be lead through emails that I’ll send out each day for 21 days. You can remain completely anonymous throughout the challenge, meaning that nobody besides me needs to know that you’re in it.

What To Expect: 

  • A detailed email right before the challenge starts giving you more in-depth information about Intuitive Eating, my own experience with it, and how to get the most out of the 21 days. 
  • Emails from me in your inbox bright and early each morning with either a tip about incorporating IE into your life, an experiment for you to try that day/week, a story from my own journey or an experience one of my clients has had with it, a practical tactic for keeping up with the principles, a strategy, or some other nugget of good information.
  • Complete email support with me for those 21 days. I will get back to you within 24 hours. You can email me with daily wins and successes, questions, confusion, any “ah-ha” moments, or any struggles.
  • There will be opportunities to interact with the other people involved- sharing experiences, asking questions, and offering/receiving support. Again, you don’t need to be a part of this part if you want to remain private. 
  • We’ll have a hashtag (I’m thinking #IEChallenge) to post pictures, successes, things we are proud of, thoughts, or really anything to the same place. Sometimes it’s easier to feel motivated when involving others and social media outlets.
  • Depending on how things go, I may host a call halfway through to discuss our experiences and answer any questions that I can.

What I Hope You Get Out of the Challenge: 

I’m working with one of my clients on incorporating Intuitive Eating into her life. She called me today for our scheduled session and she said “Jamie, I am just so HAPPY. I am eating what I want, going out to dinner and ordering exactly what I want. And I feel more satisfied than I’ve felt in years. I am just so happy, and notice such a difference in my mood and spirit. I am just really really happy!” She couldn’t stop saying how “happy” she was. It was so cute and put such a big, goofy smile on my face.

This is what I hope for you. I hope that by doing this challenge you open yourself up to the possibility of ditching diets, nutrition “rules” that get thrown at us everyday, and learn to just trust yourself and your body. I hope that you drop into your intuition and out of your head. Into your body and out of you mind. I hope that you give yourself permission to eat foods that you thought you “shouldn’t” eat. I hope that you start to observe and understand and know your body better- what it likes, what it doesn’t, what makes it feel good, what doesn’t. I hope that during these 21 days you start to trust yourself again.

And if you’ve been practicing IE for awhile, and already feel that you are a pretty good Intuitive Eater, I hope that you use this challenge as a time to really focus on your hunger, cravings, and do some fine-tuning. That’s what I’ll be doing and can’t wait to have you on board as well.

How You Can Get Signed Up: 

Send me an email at jamiemendell@gmail.com with “IE Challenge” as the subject and I’ll add you to the list. Or, you can just leave a comment on this post and I’ll add you.

I’m seriously psyched about this challenge and can’t wait to have you be a part of it. Woohoo!


20 Minute Outdoor Workout in the Park – no equipment needed

Gooood morning (or almost afternoon, woops)!

I hope you all had a great weekend. Mine was filled with a lot of hangin’ around, catching up with friends, good food, frisbee (yes, frisbee!) and relaxing.

Today I have a workout for you that I did this morning. My body was begging me to move a little today, and I wanted to be outside. 15 degrees or not, I would prefer an outdoor workout to the gym any day.

I wanted to come up with some sort of fun bootcamp style workout to do in the park. My New Years resolution is to strength train more, and I thought it would be a fun little challenge to come up with a workout using just objects in the park. This workout just required a bench…. simplicity at it’s finest, I like it!

I walked for about 15 minutes before I did the circuit, did the circuit twice, and then walked about 15 minutes home. The strength training part itself took about 20 minutes.

I hope this gives you some inspiration to get outside during these brutally cold days. Once you’re two minutes in, I promise you’ll be warmed up!




Intuitive Eating: The 10 Basic Principles

Good morning everyone 🙂

Another Intuitive Eating post today. I have to say, I have been blown away and so touched by some of the emails you’ve sent me about Intuitive Eating and your interest in the 21 Day Intuitive Eating Challenge. So many of you are tired of the diets, want a new approach and are open to this concept. I was already excited about the challenge, but now I just can’t wait to get it started.

I’ll be formally announcing the details of the challenge sometime next week, but you can continue to email me at jamiemendell@gmail.com with the subject line “IE Challenge” to get signed up.

Forging onward! I feel like the next step is to outline the 10 Principles of Intuitive Eating (taken directly from the book, Intuitive Eating) and my interpretation of each one. This lays the groundwork for the concept as a whole and the challenge as well.

So here we go:

Principle 1: Reject the Diet Mentality

This one is huge. In order to let IE in, and use our body as our guide, we have to let the idea that “there is a diet out there for us” go. Diets provide us with an amazing sense of control which can be empowering at first, but ultimately defeating when we get fed up with following some plan or we “fail”. And by the way, it’s not our fault that we fail at diets. We fail because most diets go against what our bodies actually want, and that inherently feels wrong.

I’ll be honest: you will probably get annoyed or fed up with IE at some point and resort back to a diet for a few days. IE takes longer, you have to be patient. It’s about the journey, learning about yourself and what works for you and what doesn’t. There is no “plan” to follow. In the past 4 or 5 years, I have had moments of “this is way too hard, I just need a diet, a plan, someone else to tell me what to do”. And I’ve gone back to diets. But overtime, I learned that they just kept not working for me, and IE was always what I came back to. Now, diets aren’t even an option.

Principle 2: Honor Your Hunger

We should be eating when we’re hungry to keep our metabolisms going. Hunger is GOOD. I love being hungry, because then I eat! This principle is all about trying to level out the periods of restriction followed by overeating. Keeping yourself fueled throughout the day with foods you want and love is essential.


Principle 3: Make Peace with Food

This one is fun but scary. Making peace with food means giving yourself permission to eat what you actually want and crave. You know those lists you have of “good food” and “bad food”. Say goodbye! 🙂 There is no such thing.

A common question I get about this one is… but if I eat whatever I want, then I’ll just eat junk all the time and I’ll blow up (or in the case of my Dad, he is convinced he would just eat hotdogs and cheeseburgers all day, everyday). To that I say… yes, you definitely may eat a lot of “junk” (higher fat, sugar, calorie) food at first, but over time you’ll learn that you body just wants to feel good, and feeling good will come from incorporating nutritious food into your diet too.

A friend told me a story recently about someone she knew who started following Intuitive Eating several years ago. She started eating 6 Dairy Queen Blizzards every single day, because that is what she had been depriving herself of for years. Eventually, she needed less and less ice cream, and her body finally said “Enough of this, I need real food”.

I went through this too, and I’ll be sharing some of my experiences with this during the 21 Day Challenge.

Principle 4: Challenge the Food Police

Release the guilt that you’ve associated with eating “bad food”. As the book mentions, the food police is ingrained deep into our psyche. This principle is about controlling your thoughts and not letting in those thoughts that say you are making a bad choice. Just let it be. You are experimenting, you are learning, and you’re listening to you.


Principle 5: Feel Your Fullness

Another huge one! This is about learning what it feels like to feel full and stopping when you’re full. I know this is a tough one for all of us, because… sometimes we just want to keep eating! The food is so good. I’ll also be addressing this in the 21 Day Challenge.

Principle 6: Discover the Satisfaction Factor

This is one of my favorite principles. As I just wrote in an email to someone today “you deserve to enjoy every single thing you eat”. The motto that the IE book has is:

“If you don’t love it, don’t eat it, and if you love it, savor it”

We don’t need to be eating things we don’t like. As you’ve probably seen, I eat a lot of vegetables but I make them in a way that I love. I used to eat them in a really boring and unsatisfying way, but what’s the fun in that? I also eat a lot of chocolate, carbs, fats, and my fair share of ice cream and wine. This is a key principle. Pleasure and enjoyment are crucial! 🙂


Principle 7: Cope With Your Emotions Without Using Food

Okay, so, this one is a doozy. It really is. If there is one principle that I think is the hardest, it’s this one. Honestly, I wish the book spent more time going through this, because I think this was a missing piece for me for a while after I started trying to incorporate IE into my life. It wasn’t until I focused here (which took me a long time), that everything kind of came together for me.

This is tough… so many of us eat because we are bored, or we are distracting ourselves from a long day of work, or we are stressed out or overwhelmed. Or we are at a dinner and the conversation is boring so we just keep finishing our plate even though we are no longer hungry.

It’s essential to develop strategies and tools to deal with this outside of food. I’m going to go over some things that worked for me in the 21 Day Challenge, but I would just say that this is a part of Intuitive Eating not to discount. From my experience, I’ve found it to be really important to focus on developing these coping skills.

Principle 8: Respect Your Body

Phew. This is another big one, and one I have a lot to say about. But here is the gist: this principle is all about self care. It doesn’t matter how overweight you are, how badly you’ve treated your body in the past, or how far away you think you are from your goals, you deserve to treat your body with respect NOW.

This means feeding it with delicious food, dressing in clothes you love and that are comfortable, moving your body in a way that feels energizing, looking in the mirror and only allowing yourself to tell yourself positive things (even if you aren’t where you want to be yet), and stopping comparing yourself to other people.

The book mentions:

“Body image expert and psychologist Judith Rodin notes in her book Body Traps, “You don’t need to lose weight first in order to take care of yourself. In fact, the process actually happens quite in the reverse!””


Principle 9: Exercise- Feel the Difference

Move your body in a way that you love. Walk if you like it better than running. Dance, do yoga, and if you don’t want to go to the gym, just put on some tunes and dance around your apartment. Just move in a way that feels good.


Principle 10: Honor Your Health– Gentle Nutrition

This one is important to go over because I think a common misconception about Intuitive Eating (from my experience in talking about it with people) is that you ignore all nutrition guidelines. It’s really not the case. In fact, to me, IE is all about doing what feels best for me. And what’s best is often times really nutritious food. However, it took me a long time to get here. I had to go through letting go of the “bad food” judgement first and letting myself eat exactly what I wanted and when I wanted it. Overtime, things level out and our bodies just naturally want a mix of high nutrition food and food that may be lower in nutritional value but that we just enjoy. The leveling out does take time and from my experience, it’s important to go through the process to get there.


And that’s that. There is SO much more in the book about each principle and the authors do a great job of incorporating real life scenarios throughout the book. I could also say so much more about each principle and how it has played into my own experience with Intuitive Eating. In the next week or two, you will hear from a couple of my friends and people I’ve worked with who either practice the IE concept or have given it a shot, and then in the challenge, you’ll hear several tips and pieces of advice that I have for practically incorporating IE into your life.

Have an awesome day and if you get nothing else from this post, I hope you at least give yourself permission to eat something today that you absolutely love 🙂

Simple Winter Pasta in a Light Coat of Butter

When I was a kid, I used to always order a huge plate of ziti with butter and parmesan at restaurants. Tiny bit of sauce on the side, but JUST a tiny bit (I was very “particular”). Regardless of the variety of food on the menu, if you put some pasta and butter in front of me, I was cool as a cucumber.

These days, I am still fond of my pasta and butter combo. Some things don’t change…I knew what was up as a youngin’.

There’s just something about real butter, you know? It’s not necessarily the healthiest thing you can eat, but it’s so delicious. And we all deserve deliciousness.


Real butter goes a long way. The plate you see only has half a tablespoon of butter, just enough…and totally necessary.


The whole wheat pasta, sweet potato, peas and spinach provide wholesome nourishment, and the butter gives you that closed-eyed “mmmm” feeling of richness.



Simply seasoned with some salt, pepper, and crushed red pepper flakes for a little kick, and you’ve got yourself a comforting winter meal.



Topped with parm… what more could you want?


The little kid inside of me was so happy with this meal. She even got some extra nutrition today with all the veggies. Win-Win.

Enjoy! 🙂

Simple Winter Pasta in a Light Coat of Butter

(serves 1 or 2)

  • about 1.5 cups of whole wheat pasta shells, cooked.
  • about .5 cups Maple Rosemary Roasted Sweet Potatoes
  • handful of spinach
  • handful of frozen peas
  • dashes of salt, pepper, crushed red pepper
  • 1/2 T Butter
  • parmesan cheese

Mix all together in a pot over low heat. Enjoy the taste of real butter.

P.S. If you’re interested in participating in my 21 Day Intuitive Eating Challenge starting Feb 1st, (more info at the end of this post), remember to email me at jamiemendell@gmail.com to get signed up!

Intuitive Eating: What Does This Mean, Anyway?

In the summer of 2007, I picked up a book that completely transformed the relationship I have with myself:


A deep statement, huh? Well, there are few things that I can speak incredibly passionately about, and this book is one of them.

So I’ll tell you why.

When I first picked up this book, I was searching for answers. I was in the middle of a grueling internship where I was working around the clock, and my eating habits were all over the place. Stuck in the office at 3 or 4am, we would snack on anything that wasn’t nailed down just to keep us awake. I was so exhausted that I’d reach for sugar constantly. I needed more control, so I ventured into the book store to figure out some sort of diet plan.

This book popped out at me, and as I began to read about it, I just knew deep down that this book was my answer. Not temporarily, but for good.

The concept of Intuitive Eating (IE) first talks about completely scrapping the diet mentality. Who knows what is “best for us” anyway? One day you read something that says to eat a lot of protein, and then you read other books and research that says that animal protein causes cancer. Some research shows that dairy is an essential part of our diet and that it helps with bone strength and digestion, but other studies show that we should stay away from dairy as it causes breakouts and inflammation. So what the heck are we supposed to eat? Why are we trying to follow so many “rules” and guidelines from what we read?

In most cases, diets simply don’t work. It is widely quoted that 95% of people who diet end up failing, and so many of the people who temporarily lose weight just end up gaining it back and more.

Instead of dieting, Intuitive Eating proposes that we get in touch with our own bodies. Our bodies are insanely brilliant systems that know how to operate optimally. When we listen to what we actually crave, honor our hunger, and stop when we are full, this is when our bodies can thrive. And this is when natural weight loss occurs. Think about little kids– kids are intuitive eaters by nature. Before they learn all of the “shoulds” (what they should eat, when they should eat, etc.), they run around eating when they want, stopping when they are full, and maintaining healthy figures.

“Intuitive Eating provides a new way of eating that is ultimately struggle-free and healthy for your mind and body. It is a process that releases the shackles of dieting (which can only lead to deprivation, rebellion, and rebound weight gain). It means getting back to your roots- trusting your body and its signals. Intuitive Eating will not only change your relationship with food, it may change your life” – from the book, Intuitive Eating

At first, the concept of eating whatever I wanted seemed so scary to me. I thought for sure that I’d just eat bagels and ice cream all day. And to be honest, that is all I wanted for a while. I had deprived myself in my mind of so many things, that these are the foods I wanted to eat when I let myself. But over time, the need for all of the carbs and sugar went away because my body knew that it could have it at any time. There were no more rules.

Over the past few years, I have worked hard at this concept of adopting the Intuitive Eating principles. Intuitive Eating means trusting yourself, and trusting that your body will guide you in the perfect direction, knowing what is good for you personally.

Some things that I’ve personally learned about my own body through this process:

  • I’m a carb girl. I need them, I love them, and when I don’t have them, things get ugly.
  • I need a lot of fat in my diet – at every single meal.
  • I don’t always love eating breakfast right when I wake up. Also, on most days, I like eating lighter during the day and more in the evening. This goes against some standard nutrition advice, but it works well for my body.
  • I like some animal protein. Although I’ve tried veganism and vegetarianism at different times, it doesn’t work for me. My body craves some meat, on most days, but definitely not at every meal.
  • When I crave a lot of sugar, it almost always means I’m overwhelmed. I do other things now to take care of myself.

I could go on and on. It’s been a process, but this is what I truly believe is the answer for our issues with weight and diet frustrations. It’s about forgetting the information that is coming to us from the outside, and instead, looking inside. We have all of the answers we need, we just need to listen.

When I started getting really good at Intuitive Eating and listening to my body, the extra college weight just started falling off. I exercised intuitively too, in a way that felt good. I just keep eating in a way that felt good and exercising like that too, and everything just flowed. All of a sudden, weight loss was easy. I never feel deprived. I eat what I want, I (usually) stop when I’m full, I give in to all of my cravings, and I trust that those cravings are also in line with what is best for my health.

I’m going to be talking a lot about Intuitive Eating in the next couple of weeks. It has transformed my relationship to food, my body and my health completely, and not to get too deep on you, but it led to me trusting myself in every single area of my life and has brought about some amazing changes for me in those areas. People who teach Intuitive Eating say that IE is a gateway to Intuitive Living. I completely believe it. It’s all about looking within and trusting our intuition. Nobody knows us as well as we do.

I’m also going to be hosting a 21 Day Intuitive Eating challenge starting February 1st. During this challenge, I am going to focus on fine tuning the principles of Intuitive Eating in my own life for those 21 days, and I invite anyone else to participate with me. We will focus on thinking about what we crave throughout the day, eating what we want when we are actually hungry, stopping when we are full, and letting our bodies guide us. Throughout the challenge, I’ll send daily emails with practical tips about how to incorporate the IE principles into your lives, and I’ll provide 21 days of email support to help you through it. To sign up now, email me at jamiemendell@gmail.com with the subject line “IE Challenge” and I’ll get you on the list.

As my friends and family know, I have been talking about Intuitive Eating for years and feel so strongly about it. I could literally talk your ear off about it if I was given the chance. I hope you like these posts and get something from all of the talkin’. I have so much more information for you to come in the next couple of weeks! Stay tuned.

I’m curious– have you heard of this concept before? Is it something you practice in your own life? What specific questions, if any, do you have about it that I can help answer over the next couple of weeks?

30 Minute January Jog Workout

Good morning! I can’t believe another week is coming to an end… this week seriously flew by for me. I’d just like to pop in and say a sincere thank you for all of the love you guys gave me about launching my business. I am so grateful for all of you.

I have some exciting plans for the blog next week, but for now I just have a quick workout to share. This is a treadmill workout I did a few weeks ago. The intervals keep it interesting, keeps your body guessing and your heart rate up. Perfect for the winter when we are sometimes prevented from running/working out outside.

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That’s all for now. Have a fantastic weekend and can’t wait to share some cool stuff with you next week!

Thanks again for being amazing.

Official Launch of my StudioEats Health Coaching Business

I am really excited to announce the official launch of my StudioEats Health Coaching business! I am putting 100% of my time and energy into working with clients on achieving their health goals.

In December you may have noticed the new additions to my blog regarding my Health Coaching business including pages describing what I’ll be doing and the programs that I offer. I was waiting until I had everything up and running to formally announce it on the blog and I am happy to say that everything is ready to go.

Here is a little bit of background about myself and how this has all come together:

In 2010 I graduated from the Institute for Integrative Nutrition as a Health Coach. While there, I studied over one-hundred dietary theories and was given powerful tools for starting my own coaching business. I started health coaching on the side and saw a lot of success with it, but in 2010 I wasn’t ready to turn my interest in health and nutrition into a full blown career. I had graduated from Emory University in 2008 with a Business degree, and was committed to my full-time consulting role in the Finance industry. But going to the Institute for Integrative Nutrition planted a huge seed in my head and ignited a passion in me that I couldn’t ignore. It was just a matter of time before I finally had the courage to devote myself, 100%, to pursuing my passion of helping others on their own healthy journeys.

And that time is now and I could not be more excited. With my successful business background, my training from one of the best nutrition schools in the world, my own personal path to a healthy lifestyle, and my work ethic and passion, I am ready to truly start sharing my professional knowledge and experience to help others.

Although I see my business as having multiple facets, my primary focus is one-on-one coaching with clients over the phone. I’ve devised a 3 month and a 6 month program that clients can sign up for in order to work on:

  • weight loss
  • completely breaking the diet mentality and releasing all of the stress that comes along with it
  • moving away from strict food and exercise regimens
  • overcoming emotional eating
  • achieving an ideal body weight naturally by following the principles of Intuitive Eating and Living (listening to your own body and creating your own rules) while still enjoying your life
  • cooking with whole foods to increase energy and overall health
  • meal planning and grocery shopping techniques

My approach is unique in that I believe in a person listening to his or her own body’s wisdom for answers on how to naturally lose weight or maintain a healthy weight and lifestyle. I don’t believe in diets or cookie cutter plans. As a Health Coach, I help my clients focus inward and experiment with various recommendations to come up with what works for them, specific to their own body.

Clients can expect:

  • food and exercise experimentation specifically tailored to them
  • custom informational guides and exercises/activities for each session
  • recipes and cooking strategies for their personal lifestyle
  • support with addressing any elements of their life that are holding them back from achieving their goals (i.e. career, relationships, stress, lack of play/fun, etc.)
  • my personal commitment to their health

Just in the past month, some really amazing opportunities have presented themselves to me. I’m working with a couple of clients and I’ve been asked to speak at a school in NYC about affordable healthy eating for families. I’ve also been asked to speak several times about my own Health Journey.

I am thrilled to be doing this and can’t wait to see what 2013 brings. Thanks for all of your continued support and for reading along. It’s in large part due to your response to StudioEats that I feel prepared to take this giant leap.

Now I have a favor to ask of you…Please help me spread the word about StudioEats and the launch of my Health Coaching business! If you know of anyone who is seeking dedicated support on moving toward a healthier lifestyle, please direct them to the following places on my website:

To read about an Overview of my Health Coaching Philosophy: “Work With Me: Health Coaching”

To read about more details about my Approach: “My Approach”

To read about the standard Programs that I offer: “My Programs”

To go ahead and sign up for a free Health Consultation where we go over your health history and goals moving forward, you can sign up right here for a 45 minute phone call with me.

Thank you for all of your continued support. I definitely would not be here, doing this, without all of you.

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Mediterranean Lentils Over Brown Rice

So you’re commuting home from work, you have no idea what to make for dinner, and you have little time to come up with something. This, my friends, is a solid option. It takes 5 minutes of prep time, and then you walk away from the kitchen for about a half hour while you change out of your uncomfortable work clothes and get settled.

And then voila! Dinner is ready. It makes itself with hardly any work on your part.


For this recipe, you simply add a cup of dried lentils, 3 cups of water, a can of tomatoes, a can of artichokes, a couple handfuls of olives, a handful of raisins and some spices to a pan. Bring it all up to a boil, and then let it simmer. Walk away, and then come back about a half hour later. For the rice, I follow this method and it comes out perfectly every time.

This is how everything starts out in your skillet:


Some of the liquid boils off, and you’re left with a thick, hearty mixture of flavors. If you want it to be a little bit more liquidy so that it has more of a sauce, just add a little bit more water at the beginning.


This makes a big batch so you can serve your family or pack it as leftovers. If you want to bring it to work throughout the week, just pack it into a few different tupperwares, and heat it in the microwave for a couple of minutes before you’re ready to eat.



And don’t skimp on the raisins! They were one of the best parts, in my opinion. When you let the raisins cook the entire time, they plump up from the heat and water and get extra sweet.


I hope you enjoy this one. It is one of the easiest recipes I’ve ever made and tastes absolutely delicious. It has a TON of flavor from all of the bold ingredients and did I mention how healthy it is too? Simply lentils, vegetables, some spices, and brown rice. Can’t get any healthier than that! Also, it is totally vegan and gluten free if you’re looking for recipes that fit that bill. And if you’re looking for something similar, but want some meat involved, check out my Mediterranean Chicken.

Mediterranean Lentils Over Brown Rice

(makes about 3 entree servings)

  • 1 cup dried lentils (I used red, but you can use green or another kind)
  • 3 cups water (or more if you like it more saucy)
  • 1 can tomatoes (I used peeled, whole tomatoes but you can use diced) and the juice from the can
  • 1 can artichokes in water, drained and rinsed
  • 1/2 cup olives, chopped
  • 1/2 cup raisins
  • 1 T oregano
  • 2 t basil
  • 2 t crushed red pepper flakes
  • For the rice, just make a big batch. Use 1 cup dried brown rice and follow this method.

1. In a large skillet, add all ingredients at once. If using whole tomatoes, break them up a bit with a knife or your hands. Bring everything to a boil, then reduce to a simmer, and simmer uncovered for about 30 minutes. You can stir occasionally.

2. Serve over your brown rice.