12 Kitchen Staples for Healthy Eating in a Crunch

I’m freaking busy… in a totally awesome, but still crazy kinda way.  So, cooking complex, extravagant meals just isn’t in the cards for me.

I’m guessing it’s not in the cards for you, too?

The good news is that eating healthy, flavorful, delicious meals doesn’t have to be complicated.  I get by with very little in my kitchen (a necessity with my apartment size fridge and freezer and lack of cabinetry).  Here’s the 12 things I absolutely can’t live without in my kitchen (and some quick healthy eating tips on how I use them!).  

1. Himalayan Sea Salt

Not all salt is created equal!  Himalayan sea salt is the most natural form of salt available and has 84 minerals that your body needs that you just don’t get in table salt. 

2. Healthy Oils

I always have coconut and extra virgin olive oil on hand – I use coconut oil for any high heat cooking and EVOO to dress cooked veggies or for salads… but my new OBSESSION is avocado oil.  It is super mild in flavor so I find it way more versatile than coconut oil, which can unintentionally leave dishes feeling “Thai-inspired”. 

3. Dijon Mustard

I used to laugh at the Grey Poupon commercial growing up… “Excuse me, do you have any Grey Poupon?”  It was absurd and ridiculous.  Well, now that’s me.  I slather this stuff on EVERYTHING: fish, veggie burgers, shrimp, and I’ve even mixed it into egg and tuna salad for a little kick.  Best part: it’s a totally guilt free indulgence!

4. Shakeology

My secret weapon!  After just 4 days of adding Shakeology to my diet, I said goodbye to my daily afternoon 3 pm crash forever.  Packed with 70 superfoods, antioxidants, prebiotics, probiotics, and adaptogens, Shakeology is the perfect addition to my morning smoothie.

5. Frozen Burger Patties (turkey, salmon, and veggie)

These are a LIFESAVER.  The best part: no defrosting required.  Just throw them on the stove frozen and they’ll cook up just fine.  I buy all three in bulk from Costco to save time and money – plus, I legit eat burger patties (no bun!) 2-3 nights a week, so I need them in quantity.

6. Eggs

I love eggs!  I eat 2 scrambled eggs for lunch several times a week.  Eggs are so versatile, they’re easy to keep fresh – I mix them with kimchi, any number of veggies, tomato sauce, horseradish, you name it!

7. Quinoa

Quinoa is super simple to make and can be dressed up or down based on your preference.  I usually throw in a tablespoon of coconut oil to enrich the nutty flavor and stir in some veggies to create some variety in the texture.  Check out my 1 pot quinoa dinner here.

8. Pre-Washed Organic Greens (mixed or spinach)

There’s nothing simpler than these – I use them as a base for salads, for sautéing (spinach only) and in my morning smoothies.  To keep them fresh longer, check out this quick tip:

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9. Frozen Organic Steam-in-Bag Veggies

These are a GODSEND.  Plain, pre-chopped, pre-cleaned veggies that I can cook without dirtying a dish in 6 minutes flat?  Yes, please!  If you’re worried about the plastic, please know that “these are special bags specifically designed for microwave cooking. They are 100% microwave oven safe and are specially designed from plastics meeting FDA regulations and do not contain PVC, Phthalate, BPA, PFOA or melamine”.  (Source: Birds Eye Foods)  And, of course, if you’re weary of the bags, don’t use them, but DON’T SKIP YOUR VEGGIES, either!

10. Mixed, Unsalted Nuts

These are my favorite grab and go snack!  And did you know, a handful of nuts a day has been linked to a longer life.  Century club here I come!

11. Sweet potatoes

When I’m craving something sweet but want to avoid snacking, sweet potatoes are the perfect fix.  I pop them in the microwave and top with peanut butter, pumpkin pie spice, or a sprinkling of blue cheese and walnuts. 

12. Seltzer

I love water, but it can get plain-old boring sometimes.  Lately, I’ve been obsessed with adding seltzer to the mix and I’ve recently been experimenting with some fun mocktails.  My fav so far?  Cucumber and dill!

That’s my must-have list.  What’s on yours?

You'll Never Have Balance Without These 3 Things

I'm gonna keep this short and sweet.Listen - you CAN have balance: work that feels your soul and a life to match.  But we all know it doesn't come easy.  This week, I'm sharing the 3 things that you HAVE to do to achieve work life balance.

After you watch the video, comment below and share 1 thing you will do to create your dream life this week.

Is it complacency or balance? The heart of work life balance issues.

“My career defines me; it’s who I am since I’ve graduated.  But climbing [the corporate ladder] hasn’t made me happy and where I’m spending my energy is all wrong.  Maybe I just need to be complacent and stop worrying about getting to the next level.”

This is the gist of a conversation I had with a new client earlier this week.  I could sense the frustration and pain, and it was a feeling that was all too familiar.  I’ve had the exact same work life balance issues.

You spend years building a successful career and teaching other people what to expect of you, but then one day, you wake up and realize you want something more than that. 

But changing is not that easy.  You can’t just wake up one day and instantly have a different life. 

It takes work, determination, and sacrifice. 

It requires consistency of action when you start to doubt your choices – ALL your choices. 

It brings up all kinds of tough questions:

Where is the line between a strong work ethic and a balanced life? 

How can I still feel good about the work that I’m doing when I take my foot of the pedal? 

And will my peers view me as lazy or smart when I channel my drive into the pursuit of balance?

It takes a yearning deep in your core for something more: bigger, deeper, truer.

If that yearning is there, all the rest will fall into place. 

Trust me.

I know because this was me just a handful of years ago.  I woke up one day and realized that the life I was living wasn’t what I wanted – I was overworked and emotionally undernourished, constantly plugged in and perpetually disconnected, superficially successful and completely crushed on the inside.  I knew I didn’t want to live that way anymore, and from that day forward, nothing was the same.

There were lots of bumps in the road on my journey – friends that came and went, jobs that inspired but exhausted me, jobs that bored me to tears, lessons learned on my yoga mat about who I was and what I wanted, and (perhaps) a few too many beers along the way. 

There was also real connection – with my man, with friends, with family, trips abroad that affirmed how truly blessed and loved I was, nourishment for my body and soul, and professional opportunities that affirmed my worth.

Your journey will look completely different from mine.  It will be YOURs and yours alone, but I am here to guide and support you along the way.

All you have to do is put up your hand and ask.

And feel that undying, ravenous urge inside of you to live the life of your dreams. 

Are you ready?

Finding Your Passions: 5 Questions to Ask

"The more I pursue my passions, the more uncomplicated my life gets... It’s not the imbalance-ness that stresses me, it’s doing meaningless things that aren’t taking me where I want to go.” – Danielle LaPorte

One of the keys to living a balanced life is to fuel your passions at every chance you get.

But, there’s a big problem … so many of us have lost sight of our passions in the mundane, day-to-day routines.  We’ve defined ourselves as girlfriends, wives, mothers, employees… but that’s not who we are or what we’re passionate about. That’s just a part of our lives and we can’t come completely to those roles without a deeper connection to our passions.

First, know that if you feel disconnected from your passions, you are not alone.  When I was caught in my vicious work cycle, it felt like that was the only thing I had in my life – I was an engineer, a project manager, and a student. 

For me, it took cutting the cords with that work to learn more about who I truly was.  But, lucky for you, I’ve learned a few shortcuts along the way to help you get to the root of your passions without the 5-year soul searching journey that I went through.

To get started with finding your passions, answer these 5 questions as candidly and honestly as possible. 

1. What could you do all day long without a break and not get bored?
2. When you were a kid, what did you aspire to be?
3. If you were to win an award, what would you want it to be for?
4. Finish this sentence: “It’s a good day when…”
5. Disregarding time, location, or finances, what does your perfect day look like?  Where are you, who are you with, and what are you doing?

Don’t rush through; take your time.  You might need to block out a couple hours on a Saturday afternoon or get up a ½ hour early to spend some quiet time journaling on this.  Whatever it is, make the investment in you and finding the answers you need to start living a life filled with passion.  You deserve it. 

Work-Life Balance: Fact or Fiction?

Once upon a time, I was on a fast downward spiral inside of a gray cubicle.  I wanted so desperately to make an impact with my work that I let it overtake my life and nearly destroy everything else that was good.  I was driven to succeed at all costs.

And it nearly cost me everything.

My husband was considering leaving me, the only time I spent with friends was at happy hour drinking away a dissatisfying work week, and nightly takeout and coffee overload was taking a toll on my energy levels and my waistline. 

I loved my work and was great at it, but wasn’t there something more?  I desperately craved true connections with family and friends, nutrition & exercise that left me feeling confident in my own skin, dates with my husband, traveling without constantly checking my work email, time to ENJOY the life I was creating.  I was working so hard to have these things, but I was totally neglecting them in the process.

I wanted a balance between work and life, that ever-elusive corporate buzzword: work-life balance. 

My company, all my professional networking groups, and everything I read about happiness for the corporate, working woman touted balance as the solution to all my problems.  And while the idea of balance always seemed dreamy and idyllic, there’s something about it that alluded me for years.

Here’s the thing:

Balance implies equilibrium, a state where all things are equal.  That’s not a reality.

In all my roles, from my environmental consulting gig to my stint teaching high school to my work in the government to my years in IT, I never felt like I’d found a balance.  And yet, aside from the soul-sucking consulting job, I was remarkably happy and growing happier as I job-hopped along trying to find my place. 

Here’s what I’ve learned:

There will be late nights at work scrambling to meet some crazy, unreasonable deadline.

There will be lazy Sundays spent binge-watching reruns of Househunters International and dreaming of foreign places while in bed, ordering takeout. 

There will be weeks where you meal prep and execute like a champ, and others where the plan you made on Sunday goes to shit on Monday.

There will be a morning gym routine that’ll get ignored when you’re just too damn tired to get out of bed.

There will be family vacations that feel like a dream and others you can’t wait to be over so you can get back to work.

Balance, in the traditional sense, is a myth – all things will never be equal. But I found a version of balance that’s just right for me… and there’s one that’s just right for you, too. 

Here's What's Really Holding You Back

I’ve spent the last few weeks talking with smart, educated, successful women about a brand-new coaching program I’m launching soon.  They’ve got credentials out the wazoo.  They’ve got prestigious job titles and nice, fat paychecks.  And they’ve got one thing in common: they’re lacking the confidence they need to live the life they dream of.

You know how I noticed?  Because, I was in their shoes not terribly long ago and from time to time, I’m still wearing them around.

And it turns out this is an epidemic among women and the basis for a book called The Confidence Code (being added to my to-read list ASAP). 

I talked a few weeks ago about 6 Tips to Up Your Confidence at Work, but what I’ve really honed in on over the past few weeks is that THIS ISN’T JUST ABOUT THE OFFICE. 

It bleeds into every area of our lives – from not speaking up in a meeting, to wanting to lose “the last 10 pounds” (seriously, this must be some kind of magic number, because I heard it from every single woman), to feeling guilty about taking time away from work or family to care for themselves.

Ladies, this is a real problem.

If you’re looking for ways to up your confidence every day, try one of these quick-fix recommendations (courtesy of The Confidence Cure):

1. Get in the right position

Research suggests that women won’t seek a promotion unless they feel they have close to 100 percent of the qualifications, while men will go for it if they think they have just 60 percent.

Now, there’s definitely a sweet spot here, and my hat’s off to the guys for figuring this one out.  You want to find a role that you excel at (60% of the qualifications) but that also pushes you outside of your comfort zone and allows you to grow (40% learning curve).

2. Don’t ‘fake it til you make it’

This ages-old adage just needs to die.  Now.

In the age of social media, there’s pressure from all sides to look and act a certain way: to have the perfect job, incredibly fun weekend adventures, exotic vacations, and be pretty and polished for a selfie at any given moment.

But, guess what?  Life doesn’t work like that.  And pretending it does is creating major anxiety for us.

Let go of the expectations and ease into what's real in the present moment.  

3. Make friends with failure

As successful women, we’re programmed to believe that failure is bad.  But failure is our best teacher and when we allow ourselves to go all in and fail fast, we learn best of all.

“Failing fast allows for constant adjustment, testing, and quick movement toward what will actually work. The beauty is that when you fail fast, or early, you have a lot less to lose. Usually you are failing small, rather than spectacularly. And you have a lot to gain from learning as you fail.” (Source: theConfidenceCode.com)

And, if you’re curious where your confidence stands relative to other women, take the free Confidence Quiz over at theConfidenceCode.com. (I scored a medium)

I Had a Huge Fight with My Husband

I’m not one to air my dirty laundry… and in all honesty, I don’t have that much…but on Sunday night I had a big fight with my husband.

We were having a bit of a heated discussion (so emotions were high) and the he did something I despise.  He asked me how I felt and just as I was getting into a response, HE INTERUPPTED ME TO TELL ME HOW HE FELT.  He wasn’t listening to me.

There’s nothing that make us feel unvalued faster than not being heard.

And, of course, it’s not just husbands that do this. 

It’s best friends, bosses, coworkers, moms.  It’s the woman who does your hair, your bartender.  It can be anyone.

I was kind of lucky that this happened with my husband, because once I calmed down a little I was totally comfortable telling him, “You have a communication problem.  You don’t listen.” (trust me, he heard that LOUD and CLEAR)  But, obviously, you can’t exactly say that to your boss and sometimes it’s tough to say that to a friend.

So what do you do when your feelings are heart, your confidence is shot, but you still have something important to say?  Try these 3 tips for getting your message across when you’re not being heard.

1. Step Back

If you’re feeling emotional, it can be a struggle to get your message out there in a way that will really be heard.  Take a brief step back and evaluate what’s at the root of your emotional response and ask yourself how you can use that to your advantage.  I’m not talking about being manipulative here, I’m talking about strategically using your emotions to be a more effective communicator – there’s a difference.

2. Write It Out

If you’re blocked by emotion and struggling to articulate your point of view to the audience in question, write it out.  Writing can be very therapeutic and a great means to get to the root of your message.  You don’t need to share what you wrote, but it is a great tool to develop talking points to move the discussion beyond frustration and into something more valuable.

3. Flip the Script

Chances are, if someone is interrupting you to get their point across, they’re lacking confidence around the topic and feel like their opinion doesn’t matter, either.   (That, or you’re dealing with a huge asshole – we’ll leave this one for another day.)

Start by focusing outward on how they feel, not how you feel.  This may seem counterintuitive, because what you have to say matters, but trust me, it works!  Make them feel the way you want to feel by validating their point of view and then use it as a bridge to explain your own.   

What are your best tips for keeping your cool and getting your message out there when you’re not being heard?

5 Foods You Should Be Eating to Ooze Confidence

You know that food can affect your waistline, but did you know it can have an impact on your confidence, too? 

If you’re feeling low after living on the corporate un-wellness diet, try these 5 foods for confidence instead of your workday staples to start looking and FEELING your best:

1. Eat Kale Salad, Not Pizza

Leaving another lunch meeting stuffed with pizza, feeling bloated and ready for a nap?  Next time, try a kale salad (or other dark, leafy green) instead.  Amongst their many health benefits, dark, leafy greens like kale are high in folate which contributes to the production of serotonin and leaves you feeling cool, calm, and collected.   Kale is also rich in calcium, making a cheesy pizza slice totally unnecessary.  Plus, since dairy causes breakouts in most women, subbing in leafy greens will leave your skin looking amazing.

2. Eat Strawberries, Not Gummy Vitamins

Strawberries are rich in Vitamin C, a surprising mood booster.  Vitamin C helps fight off fatigue and depression and strawberries give you the added bonus of being a low glycemic fruit, so they won’t set you off on the sugar spike and crash cycle.

3. Drink Green Tea, Not a Skinny Vanilla Latte

Green tea is full of antioxidants, naturally low in caffeine, and super hydrating.  Add a few drops of local honey or stevia to sweeten it, as green tea on its own can have a bitter taste.  While coffee also contains antioxidants, the caffeine and sugar are a no-no, especially in the afternoon, if you want to ensure a good night’s sleep.

4. Eat Salmon, Not Chicken Fingers

DHA – an omega-3 fatty acid found in fatty fish has been shown to elevate mood and is anti-inflammatory, as opposed to deep fried chicken fingers which can increase inflammation in the body, leaving you feeling less than your best.

5. Eat Dark Chocolate, Not a Snickers

Hungry, why wait?  Because eating a Snickers will just leave you crashing in an hour anyway.  If you’re looking for a choco-fix, enjoy a small piece of high quality dark chocolate (70% cacao or higher).  Dark chocolate is full of antioxidants that help fight chronic fatigue and oxidative stress in the body.  

6 Tips to Up Your Confidence at Work

In my last corporate gig, I had a manager that just didn't understand me.  He didn’t see the value that I brought to the table.   I'm a top performer and I left work every day feeling horrible about my contribution. What's worse: over-time, I started to forget what I was truly capable of.  

While I knew I had great work in me, the lack of appreciation, understanding, or support left me feeling uninspired, unproductive, and disengaged.  My confidence at work was at an all-time low.

It's in moments like these that I'm reminded that I'm the only one responsible for my happiness and the only one capable of picking myself up.  The solution had to start with me.  Upping my confidence at work created an environment where I was more highly regarded, sought out by key people for my expertise, and just downright HAPPIER at work.

If you’re ready to ooze confidence in the office every day, try these 5 simple strategies:

1.       Have a Vision

It’s hard to get what you want if you don’t know what it is.  Develop a crystal clear vision and spend a few minutes each day thinking about it – what it looks like, what if feels like once you’ve achieved it.  Spending just a few minutes each day being mindful of you vision will leave you feeling the way you want to feel today, not just after your vision is a reality.

2.       Be Prepared

One of the best tidbits of career advice I ever got was to always be prepared to run any meeting, even if it’s not yours.  Being prepared, in any situation, shows that you are organized, resourceful, and on top of your game. Nothing screams confidence like really wowing those around you.

3.       Smile

Smiling sends a very clear message to those around you: you are happy to be in their presence and you are positive and optimistic.  Smiling helps those around you feel warm and welcomed, which will help you leave any interaction feeling confident and secure.

4.       Create Opportunities to Grow

Recognize that each day is a chance to grow as a person and a professional.  What can you do today to be just a little better than you were yesterday?  The shifts don’t need to be monumental – think about the impact that a single small change every day can make over time.

5.       Build on Your Strengths

We all have things that we are naturally great at.  Seek out opportunities to use your strengths.  If an opportunity presents itself, ask for it.  Not sure what your strengths are?  Take the Top 5 Strengths Assessment to find out.

6.       Put Yourself Out There

Just because one person doesn’t see your value, doesn’t mean others don’t or won’t.  Create opportunities where you can contribute on a broader level.Seek out new projects, talk to other teams, ask questions, get involved!  Organizational hierarchies can be tricky, so be careful navigating these waters- but that’s not an excuse not to try to put yourself out there. 

5 Things You Have to Do This Holiday Weekend

It’s here... Memorial Day: the unofficial kickoff to summer! In celebration of all things summer – HEAT, dresses, salty hair, flip flops, beaches, BBQS, camping, vacations, farmer’s markets, and fireworks (just a few of my favorite things), let’s all agree to savor every second of this 3-day weekend.  Here’s the 5 things on my must-do list this weekend – what’s on yours?

1. Sleep In

The older I get, the less sleeping in on the weekend feels like a given and the more it feels like a luxury.  I plan on spending at least one morning this weekend cuddled up with my husband and kitties, listening to the sounds of my neighborhood as it wakes up, and having a super relaxing start to the day.

2. Disconnect

Lately, I’ve been making a conscious effort to put my phone down and connect with people in real life more.  This weekend, I’m really going to challenge myself by turning my phone off for a full 24-hours.

enjoy people

3. Get Outside

Living in a city, it can be easy to feel trapped in the “concrete jungle”, but I’m thankful to live in a city with a robust park system (seriously, did you know Philadelphia has the largest landscaped park in the US?).    I’m not sure I’ll be able to escape to the mountains this weekend, but I’ll definitely be enjoying some of the amazing outdoor spaces Philly has to offer – whether Fairmount Park or the riverfront. 

4. Try Something New

While I consider myself pretty risk-averse, I love an adventure.  I love trying new things… in a safe space.  I’m not sure what I’ll do yet, but I plan on getting out of my comfort zone and doing something I’ve never done before.

5. Cook a Delicious Meal

I’ll be honest… these days I rarely have time to cook a fancy meal.  Dinner’s are usually grilled fish and steamed vegetables, but this week I’ll be cracking open some of my favorite cookbooks and experimenting in my kitchen and on my grill.

cook at home

No matter what you're up to, have a great time and enjoy some well-earned time off!  xo.