Nutritious Life Masterclass 2017

I just got back from an INCREDIBLE trip to California for the Nutritious Life Masterclass in Santa Monica. I am so proud of our small team and super impressed by all of the amazing women who attended.

Masterclass was a two-day event bringing together some of the leading experts in the wellness industry to discuss nutrition science and trends, eat delicious (and healthy!) food, work out with top trainers, and learn business and counseling skills.

While all of our speakers were informative and inspiring, some personal highlights were:

  • Sam Polk who talked about Making Healthy Food Affordable for All. Sam is the founder of Everytable, a grab-and-go style eatery in Los Angeles that aims to provide nutritious meals at an affordable cost. They price meals according to the neighborhoods they serve making nutritious food accessible to the local community. I was moved by the mission and stopped by the location in Santa Monica. Everything looked seriously delicious and healthy for the same cost as a traditional fast food meal.
  • Kelsey Patel, a spiritual empowerment coach and Reiki master in LA, led the group through a powerful discussion followed by an introduction to Reiki, which was new for me. Kelsey was truly inspiring and made everyone in the group feel comfortable to open up and share their fears. Early on a Saturday morning, she really brought the room alive.
  • Pamela Salzman, a natural foods chef, led a discussion on adapting recipes to fit different lifestyles. I resonated with Pamela's philosophy on cooking with whole foods and love that her goal is to get clients more comfortable in the kitchen so that they have to confidence to experience with flavors and cook on their own.

I am so proud to be a part of the Nutritious Life team and am already counting down to Masterclass 2018!

The Nutritious Life Team on the beach in Santa Monica!

The Nutritious Life Team on the beach in Santa Monica!

How to Build the Perfect Salad

Salads are my go-to lunch. They pack a ton of vegetables into one dish, they're super filling, and they can be eaten at home or on-the-go. There are so many possibilities for delicious salad combinations, but I generally stick to this formula when crafting my lunch:

Step 1: Pick a Green Base

Generally, the darker the green the healthier it is, but you don't always need to opt for spinach or kale. Romaine works well if you’re in a crunchy and crisp mood and there may be some days when you're just craving iceberg---and that's fine. You can also use chopped salad mixes that incorporate cabbage, carrots, Brussels sprouts and more.

Step 2: Add More Color

Pile on the color: tomatoes, cucumbers, bell peppers, celery, carrots, radishes, mushrooms, summer squash...seriously anything goes. I love to add leftover roasted vegetables like sweet potatoes, broccoli, Brussels sprouts or cauliflower from dinner the night before. Go to town here.

Step 3: Choose a Protein

You need a protein to help keep you satisfied. Leftover grilled chicken or steak, canned tuna or salmon, or hard boiled eggs are go-to options if you like a little meat. For vegetarian protein sources, try quinoa, beans, hummus, seeds, chickpeas or lentils. Remember, a serving of animal protein is about the size of a smart phone; for vegetarian sources the standard is half a cup.

Step 4: Dress it Up with Healthy Fat

Adding some healthy fat to your salad will bring flavor, promote satiety, and aid in absorption of all the nutrients in those vegetables. Olive oil and a squeeze of lemon juice or splash of vinegar is the simplest way to go. If you buy a dressing, pick one with simple ingredients, preferably organic, and stick to just about one tablespoon of dressing. You can also add avocado, cheese like feta, or nuts. If you add a fat source go easy on the dressing.

This salad started off with spring mix, tomatoes, cucumbers and squash. I had leftover basil chicken as a protein, and my fats were avocado and homemade tzatziki. I just used some vinegar as a dressing since I had two fats. (And some whole grain pita chips on the side!)

This salad started off with spring mix, tomatoes, cucumbers and squash. I had leftover basil chicken as a protein, and my fats were avocado and homemade tzatziki. I just used some vinegar as a dressing since I had two fats. (And some whole grain pita chips on the side!)

5 Easy Ways to Stay Healthy in the Hamptons

I am lucky to live in a health-conscious community.  Wellness is a way of life out here and it doesn't have to come at an outrageous cost. Here are five super simple ways to stay healthy in the Hamptons.


5 Easy Ways to Stay Healthy in the Hamptons

  1. Shop the local markets. In the summers we are blessed with a bounty of fresh fruits and vegetables grown right outside our doors. Choosing local produce is better for the environment and is one way to ensure a minimum amount of nutrition is lost in transit. In addition to fresh fruits and vegetables there are plenty of purveyors who offer minimally processed, locally made dry goods such as breads, grains, granolas and jams. I always buy the local stuff if possible.
  2. Hit the beach. There's nothing better than spending an afternoon basking in the sun on the sand, but there are other ways to take advantage of the local beaches. Running on sand provides a solid workout and beach yoga gives you awesome views. You'll find me walking my dog Brock on village beaches in Southampton.
  3. Get out on the water. Surfing, kayaking, paddleboarding, swimming...there are so many different ways to work out on the water. I love to kayak around the North Sea Harbor.
  4. Order the fish. Fish is one of the healthiest protein sources you can choose and we are lucky to have plenty of it locally in the Hamptons. Choose local fish at your favorite markets and when ordering at restaurants around town.
  5. Take a cruise around town. On a beach cruiser, that is! Whether you are just cruising around or clipping in for a serious ride, biking is a fun way to get outdoors and be active with friends and family.

Why I Became an RD

Lots of people get intimidated, even turned off, when they hear I'm a dietitian. I think the word "dietitian" sounds a little strict, and people often interpret the word to mean "food police."

I'll be the first one to admit I'm a healthy eater. I eat a ton of vegetables. I eat whole grains and beans. I eat fruit every day and I eat fish a few times a week. But I also eat dessert. And pizza. And the occasional burger.

Everyone has their own interpretation of what "healthy" means. My philosophy is about eating wholesome foods and using food to nourish your body, mind and soul. Good health is about so much more than nutrients (though nutrients are super important too). 

I became a dietitian because I love food. I love to eat good foods to nourish my body, but I also respect the power food has as a part of culture, the ability it has to bring joy, and the role it plays in our families and communities.

Yes, I start my day with Greek yogurt and fruit and eat salads most days for lunch, but I also go out for ice cream. I drink wine and eat cheese. When I travel, I eat the local specialties and on holidays, I eat the traditional dishes.

As a dietitian my goal is to help clients find the balance that works for them. I strive to help others learn to love and appreciate how eating well makes them feel and understand the connection good food has to health. I help clients develop a healthy relationship with their food, and emphasize that their is a place for food that is indulgent and fun.

I became a dietitian so that I could help other learn to love food, not fear it or agonize over it. I became a dietitian to help create a healthier, happier and well-fed world.


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