Eat for your Health!

Welcome Twitter chat friends and old blog friends alike.

In case you missed the Twitter Chat, here are my questions and answers:

Q1:  What is your go-to snack when you need an energy boost?

A1:  I love fresh fruits and veggies. Celery, grapes, apple slices & carrots. Energy Bits are great to keep in my bag, too!

Q2:  When you have a busy day what foods do you eat for sustained energy?

A1:  Beans are my go to! In a salad or wrap, they give help me to stay full & feeling great. A banana w sunflower butter is another go to of mine.

Q3:  Lunch box check: what do you pack in yours?

A3:  I always have a fresh fruit or veggie, BabyBel cheese are my fave, too. Nuts, multi-grain chips & maybe yogurt.

Q4:  If you feel an illness coming on, are there any foods you eat to try and keep it at bay?

A4:  Citrus fruits, chlorella algae from @RecoveryBits, ACV with honey & warm water all help me to feel better fast. 

Q5:  When you feel dehydrated, from weather or working out, what helps you feel refreshed?

A5:  A smoothie with kale, spinach, berries & water always does the trick.

I chose the topic "Eat for your health" because I really do feel like food can be a powerful "medicine".  I spend a great deal of time working out and teaching Pilates and I know all too well that a meal, good or bad, can make or break the entire day. Training myself to make the healthier choices has been a game changer for my energy levels.

Recovery Bits and Energy Bits have been so helpful in keeping me energized and healthy. I would love for you to get to try some! To enter, simply comment below with an answer to at least one of the questions above. I would love to hear your thoughts!

Please include your email address in the comment so that I can let you know when you win! 

Winner will be randomly selected on Thursday, October 9, 10:00 pm CST.

Thanks again for stopping by.

If you are interested, here are a few of my most pinned posts!

Help for Plantar Fasciitis

Anti-Inflammation Smoothie

Stretch at your desk!

Why I don't like stevia

I am so over hearing about or receiving products that say they are "all natural" and "healthy" only to scan the ingredients and see that Stevia is an ingredient.
I know that for many, Stevia is a great option. If you are diabetic and must have something sweet, I can see how it could be a life saver. I also understand that Stevia comes from a plant, stevia rebaudiana. But, sugar, real sugar, also comes from a plant, and it isn't the best, either.
Anything that is sweet, whether real or chemical, causes a change in the body. While a natural change is better than a chemical change, like from aspartame or sucralose, our body still perceives that it is getting sugar and prepares itself to handle that. This leaves your body in the same predicament that chemical sweeteners do, meaning that the body amps up it's production of cortisol, glycogen, adrenaline, etc, to help break down the sugar, only to have no sugar to break down.
So, stevia is not quite the miracle plant it is touted to be and, in my opinion, has no place in a clean diet.
Honey (go local!) and maple syrup are my two favorite ways to sweeten naturally. Agave is another option, but it is also a bit controversial for some of the same reasons as stevia. Also, in my opinion, I feel like if you "have" to have a sweet treat, live it up. Have real, raw sugar in a cookie or ice cream. Not everyday, but for a treat. Your body does know how to process this and, while it isn't ideal daily, your body can handle it every now and then. (Unless you have a medical condition that causes you not to be able to have sugar.)
For food and drinks that don't require sugar or sweetener, just let it go! Drinking black coffee, unsweetened tea and unsweetened milk (think coconut or almond) may not be great at first, but I switched all of those and now I can't stand sweet drinks.
I love to bake and will splurge and use real, raw sugar every now and then, especially if others will be eating it. Other than that I use local honey or applesauce.
Plus, you guys, I just tried a shake that was sweetened with stevia and it tastes gross. Fake sweet. Icky sweet. You don't want fake. You want real.

Energy Bits Party!

I have been meaning to write a post on Energy Bits for a few weeks now and, thanks to Energy Bits sponsoring a giveaway, it kicked me into gear.
Since last summer I have consistently been eating Energy Bits and Recovery Bits almost daily and I have seen some amazing results.
I have already shared about the natural energetic feeling I get from these lovely little algae bits and today I would like to give 3 more reasons I love them!

1. A bit (or 20) a day keeps the doctor away
I wanted to wait until spring officially arrived on the calendar to make this proclamation and now I can. I went this entire winter without being sick! Seriously. There was 1 day in January that I had a sore throat and was a bit achy, but I didn't run a fever and after spending a day on the couch and upping my intake of Recovery Bits I was back in business. So, no flu, no stomach yuckiness, no strep throat or even an ear infection. And I credit that to the fact that bits boosted my immune system and gave me the proper nutrition for my body to stay healthy.

2. A great source of food when you are unable to eat
Unable to eat? That sounds odd, but think about it. There are some days I am just not hungry but know that I need to have some sort of food to function. Maybe my appetite is down or I don't want to be full. I am weird in that I don't like to be full when I travel, when I have a big day of teaching, or anything where I am active. In times like this I typically have 10-15 of Energy and Recovery Bits. This allows me to have the protein and nutrients I need to get through without sitting down to a full meal. I never leave home without my tin of bits!

Bits in the sky!

3. Really all-natural. Like, really.
There are many products that claim to be organic, natural and healthy and then I look at the ingredients only to find sugar, fake sugar, chemicals and...junk. I get so disappointed when I see this not only because I hate false claims but because I just want all the people that are being duped by these "healthy" products to instead try Energy and Recovery Bits.
They are:

• 100% organic
• 100% algae  That's right. Look at the package. O N E Ingredient. Dehydrated algae. Just like a raisin is a dried grape, a bit is dried algae. Nothing else.
• Gluten Free
• Vegan

Energy Bits are spirulina algae and they give me a natural boost of energy that feels like I just woke up from the best sleep. More even feeling that a shot of espresso and more filling, too. It's like sitting down to eat a salad in a tab form!
For even more details on Energy Bits click here.

Recovery Bits are chlorella algae and they digest a bit slower which means you don't get the quick burst of energy but you do get a steady feeling of wellness. I love to have Recovery Bits first thing in the morning with a tall glass of water. ***Major News*** I have noticed that if I have 15-20 bits after a long run I am much less likely to suffer from a headache. I tend to get a migraine-like headache after long outdoor runs so I make sure to have my bits immediately after.
For even more details on Recovery Bits click here.

If you have any questions about bits please let me know. When you decide to order, use the code HEART to save 20%. This code never expires and you can use it over and over!

I have shared bits with family, friends and students and they typically always go on to order their own bag. Just this week two of my Pilates students were singing the praises of Energy Bits as they were walking into class. So cool!

Located in Boston, Energy Bits is very involved in the Boston Marathon. They have a booth at the expo, so if you are running, make sure you stop by and tell them I sent you. For those of us that are not in Boston, they still wanted us to get to take part in the fun and that is where the giveaway comes in. One lucky reader will win an Energy Bits swag bag filled with bits samples and some other fun swag. To enter all I am asking is for you to do ONE of the following:
- subscribe to my blog in a Reader
- follow me on Twitter
- Like me on Facebook
- Follow me in Google+
Do one of the following and then leave a comment below saying that you did and letting me know your name on any of the above social sites so that I can say hi. Also include your email so that I can contact the winner. For each one you do, you will get 1 entry, so you can get up to FOUR entries! The contest ends Tuesday, April 22 at 5:00 pm CST so you better get a move on!

Good luck and I hope you win so that you can be Powered By Bits!

Chocolate Covered Cherry Frosty Malt

With a title like this the recipe most definitely couldn't be healthy, right?
Surprise!  The recipe is totally good for you AND includes the average serving of Energy Bits organic spirulina.  Perfect news for those of you that 1) love chocolate 2) don't like swallowing bits and 3) love frosty treats!

Even better news?
The amazing people at Bits of Health (Energy Bits, Recovery Bits, Vitality Bits) are giving away an amazing gift with the purchase of Recovery Bits from now through February 21, 2014.

RECOVERYbits are 100% organically grown NON GMO chlorella tabs - an algae that has been used for fifty years by homeopaths and Japanese for anti-aging, preventing colds, detox, strengthening the immune system, aiding digestion, helping to prevent hangovers, improving athletic performance and more.   

Your gift comes in an cute black organza bag that contains a full tin of RECOVERYbits, a single sample serving of RECOVERYbits, a fun pair of ENERGYbits sunglasses, an ENERGYbits pen and some stickers to show you love of bits. This $35 retail value is yours absolutely FREE with the purchase of at least one bag of RECOVERYbits. It's a fun and healthy Valentines Day gift we think everyone will love, even more than chocolates.♥ BUT with my smoothie recipe you get the best of both worlds...algae AND chocolate!  Nothing says "I love you" like giving someone the gift of a healthier, more energetic life.

Forward From The Heart readers get 20% off any and every purchase with the code HEART!

More info on chlorella here.

And info on spirulina here. 

I personally have Energy Bits (spirulina), Recovery Bits (chlorella) and Vitality Bits (50/50 blend) currently all in my fridge.  I take Energy Bits pre-workout or at the start of my work day, Vitality Bits when I am teaching/working and only have 60 seconds to re-fuel between clients, and Recovery Bits at the end of a hard day/workout, if I feel a cold coming on, or if I have indulged in too many unhealthy treats over the weekend.  I can't imagine getting through my 9 hour training days, 12 hour work days, or recovering from a run without my bits!  All for just about $1.38/day.  

This recipe would taste great with any of the bits!

1 cup frozen dark cherries, unsweetened
8 ounces chocolate almond milk
30 bits of your choice, I used EnergyBits

Blend until smooth.  I prefer an immersion blender so I really can tell that the bits are fully blended.
It is the perfect mid-day energy booster and also satisfies any sweet craving you may have.

Fun story about how I named this smoothie:
As I was taste-testing I immediately was taken back to childhood.  To me, this tastes exactly like those chocolate malts that come with a wooden spoon.  Those of you that have tasted Energy or Recovery bits know that dehydrated algae has an earthy taste.  In the case of this smoothie, the earthy taste lends the nostalgic "wooden-spoon" flavor of a malt from the ice cream truck.  Quirky?  Yes!  But a little bit of quirkiness is worth it to take in one of the best superfoods!  Enjoy!

Click here to order your bag of bits today, and don't forget to use code HEART to save 20%!

Happy New Year!

Hello and Happy New Year!
I am so excited for what 2014 holds.  Now that I hold my comprehensive Peak Pilates training I will have much more free time to share my knowledge with you.
This year holds many adventures that I can't wait to share with you.  I am planning Pilates e-courses, videos and challenges for this blog.  Personally I will  be training for my first-ever triathlon and hope you will want to share that journey with me!
For now, I would like to share an amazing opportunity that will help you lay the foundation for a healthy lifestyle.
My friend Kate at The Real Food Runner is hosting an e-course that will give you tips and motivation to create your healthiest year yet!
You may remember Kate hosting several 7 Day Green Smoothie Challenges that took part in last year.  She is so motivating and filled with tips and helpful habits to incorporate into your day.

The 28 Day New Year Healthy Habits E-Course!

Here's what's included:

• 4 Weeks of Virtual e-Health Coaching
• Daily Lessons (time released so you stay on track!)
• Actions Steps (to reach results!)
• E-mail access to Kate, your coach! 

 

If you are looking for a way to to start the new year off with healthy lifestyle changes let Kate give you the boost you need!  For $19.99 you will get to work with a trainer daily online for 28 days.  All of the details you need are on her site.   The course just started so hurry, join now!

Let me know if you join, I would love to hear what you think!

4 Tips to take in more water

We all know that we are supposed to drink plenty of water throughout the day.  But knowing and actually doing are two different things.  It is so easy to forget to grab a drink or to keep putting it off.

I often find myself thirsty but in my head think "let me just finish this email" or "as soon as I am done cooking dinner" and then I will grab a glass of water.
Here are a few tips on how to drink more:

1.  Know how much you want to take in.  
There are so many recomenddations out there on how much water we need daily.  I prefer to take in a half ounce for each pound I weigh.  So, 60 ounces of water for someone that weights 120 pounds.  Find an intake recommendation that works for you, make a note of how many ounces you want to take in each day, and do it!

2.  Pick your perfect container.
I notice that when I drink from a straw I drink a lot more throughout the day, so a tumbler with a straw is perfect for me.  I never go anywhere without my insulated tumbler filled with water!  There are so many options out there, from wide-mouth canteens to extra-large squirt bottler, that you are sure to find your perfect pick.

3.  Count your gulps.
Fill a glass with 4 ounces of water.  Drink it and count how many gulps it took.  Now, when you are out and about, you will still know how many ounces you are taking in.

4.  Drink and drive.
Water, that is.  Before I leave for work or to head home from work I fill my tumbler with water.  During my 20-30 minute commute I try to drink the entire thing.  This helps me stay hydrated and keep the munchies at bay.  This would also be a perfect way to help you if you are trying to quit smoking.  Replace your cigarette on the drive home with a tall glass of water!

How do you make sure you are drinking enough water?

Do you feel like you get enough or are you constantly thirsty?

Powered By Bits!

If you are reading this post it hopefully means that you took part in the Energy Bits Powered By Bits Twitter Chat.  If you are just stumbling upon this post on your own, that's fine, too! Welcome!

The topic of my chat was How To Eat Healthy With a Busy Schedule.
Questions about eating healthy are some of the most asked by my students and friends, so it only made sense to chat about it on Twitter.
I work 30-40 hours each week, managing a fitness studio and teaching about 20 classes per week.  This means I am on the go every day and rarely have time to sit down to a traditional one hour lunch break.  Even if I do get a lunch hour, I still like to keep it healthy.  So here, today, I would like to re-post the questions from Twitter and go a little more in-depth with my answers
To check out the Twitter feed simply search #poweredbybits and you can read through all of the questions and wonderful answers!

Question 1:
How do you eat healthy at work?
Answer 1:
I pack fresh cut veggies and fruits, nuts and whole grain crackers. I never head to work or an event without packing a lunch/snack. 
Great re-usable containers are a must.  I love bento-style containers!
My favorite packable meal:
Sliced celery
Carrot sticks
Cherry tomatoes (yellow are my favorite!)
1 Babybel cheese
A scoop of nuts ( I LOVE the Wasabi mix from Trader Joe's!)
Grapes or a Cutie Orange
Multi-grain chips (I love Food Should Taste Good brand)
Sometimes I eat this as my lunch or dinner, all at one sitting, but typically I pick a few to eat throughout my day.

Q2:
The drive home from work can be dangerous.  What are your tips for avoiding drive-thru and gas station fare?
A2:
I always fill my water bottle before I leave for the commute home.  I goal myself to try and drink most of the 24 ounce container during my 25 minute drive.  This helps me to make sure I am getting plenty of water and keeps me from being tempted to stop for a burger or bag of chips.  When I am starving on the drive home I, like most, fantasize about pulling up to a fast food restaurant or running into a convienience store to grab whatever is nearest the cash register to munch on during the ride home.  What I do to keep this from happening is really think about how this will make me feel after I eat it.  Sure, the gooey bean and cheese burrito will satisfy my craving, but I know that I will feel heavy and full in a not-so-great way after I eat it.  I then think about the healthy meal waiting for me at home and how I will feel full in an energized and healthy way after eating that.  The drive home, with my big cup of water, is a perfect time to take a handful of Energy Bits.  The spirulina algae fills me up, revitalizes me and provides me with protein and so much more!

Q3:
Do you allow yourself a cheat day?
A3:
I feel like labeling a day as a "Cheat Day" can cause problems.  I always envision a cheat day as eating everything in site like Cookie Monster.  Taking in an insane amount of bad calories in one day leaves me feeling yucky, inside and out.  So, rather than giving myself a cheat day, or recommending that to clients, I prefer the 80/20 approach.
80% of the week, lets say Monday-Friday, I eat very healthy.  My fresh foods, lean proteins, etc.
20% of the week, lets say Saturday and Sunday, I take a more liberal approach and may have dinner at a Mexican restaurant, an ice cream cone, or split a bag of movie popcorn with my boys.  Notice I used the word "or" not "and".  I try to remain pretty healthy even on my 20% days, but on the other side of that, I hate feeling deprived.  So, if I want a Cobb salad with blue cheese or a chicken salad sandwich on sourdough, I eat it, but I know that my next meal will be less cheat-like.

Q4:
How do you eat healthy when traveling?
A4:
The first thing I do when I am traveling is head to the market.  I pick up fresh veggies and fruits, single-serving packages of nuts or dried fruit and big bottles of water.  This way I know that I will have healthy options.  I pack my purse/bag the same whether I will be wandering around a big city or hiking wilderness trails.  I also allow myself a few extra fun meals or snacks when traveling.  Why deprive myself of a Whattaburger or Rita's Italian Ice that I can't get in my hometown?  When in Rome, right?

Q5:
What is your favorite on-the-go breakfast?
A5:
Sprouted grain toast topped with nut butter and bananas.  And a sprinkle of cinnamon!  Easy to eat during the commute or while sitting and checking emails.  My true, crazy-busy, no time to spare breakfast would be a banana or a Larabar :)

The point of the Twitter chat was to throw out my questions and receive lots of helpful answers, so, if you haven't already tweeted your answers, please use the comment section below to give your answers and tips!

As the host of the Powered By Bits chat I am lucky to get to host a giveaway!
One winner will receive an Energy Bits travel tin filled with 50 spirulina bits!
I just love Energy Bits and Vitality Bits, the fact that they are organic, just one ingredient (algae) with no fillers, chemicals, sweeteners...nothing but the good stuff.
A raisin is a dried grape, a bit is dried algae.  Simple.

Entering to win is easy!  Just post a comment below with your favorite healthy eating tip to be entered.  To gain an extra entry follow @EnergyBits and @forwardfrmheart (that's me!) on Twitter and let me know you did in the comment section along with your Twitter handle.

Good luck!

All readers can head to BitsOfHealth.com to order their very own bag of bits and use the code HEART to receive 20% off of your order!

How Energy Bits can make you feel

I really do love how Energy Bits make me feel.  Those tiny little tabs of spirulina have helped me to have more energy when running, teaching Pilates, and living my busy mom-life.
As a brand ambassador for Energy Bits I get the awesome opportunity to tell people in person and online about how great adding spirulina and chlorella can make you feel. 
It is not a caffeinated, jittery feeling at all.  Because there are so many caffeine products out there and so many supplements that are filled with additives I have noticed many people are a little hesitant to try Energy Bits. 
One of the greatest parts of what I do is seeing the lightbulb go off as I show someone the nutritional info on bits.  A giant list of the vitamins, minerals, amino acids, protein...all the good stuff.  And then the tiny little sentence:
"100% spirulina, no additives, binders, fillers or preservatives"
That's right, folks.  O N E ingredient.  Dehydrated spriulina.  Or chlorella if you have Recovery Bits.
That's it.  Think of dehydrated apples or bananas...same thing, only packs way more of a nutritional punch.
So, if it's 1 ingredient, algae...how will you feel after you swallow a handful?

• Refreshed.
• Comfortably not hungry.
• Like you just had the best sleep of your life.
• Like you are 18 again.
• Good from the inside out.
• That feeling after you have a big, green salad or a fruit smoothie.  Energized and happy!

I also tell people that there have been days where I hit my evening slump, where I could just lie down on my couch and veg out.  But I can't, because I have work, or a little league game to attend, or dinner to make...the list goes on.  So, I will have 10-20 bits, a big glass of water and before I even realize it I feel ready to go.  Not amped up like after a shot of espresso.  But like I am not tired.
From my experience teaching Pilates, where I use imagery and descriptive cues, I know that the more description, the better.  So, just for you, I asked my fellow brand ambassadors how they feel when they get their bits:

•  Like my body is clean on the inside.
• Alive.
• Naturally awake.
• Focused, productive, healthy!
• Sustained energy and alertness without the crash of caffeine or sugar.
• My body feels healthy.
• A better version of myself.
• Like I am a couple feet off the ground when running.
• Less anxious, more calm and centered.
• Ready to take over the world!
• Clear and spacious.
• Abundant with energy that is free and ready to be directed.

Thanks to Ray, Sloane, Morgan, Megan, Leigh, and Jessica for their awesome descriptions! 

A friend of mine said that Energy Bits have helped her step away from Red Bull.  (AWESOME news!)
Another friend forgot her lunch on the second day of nursing school and had 10 bits at lunch and 5 more before her sleepiest class and said that she never felt starving and made it through class with more energy than usual.  

Check out the Bits of Health website for even more information.
I love both Energy Bits and Recovery Bits.  Spirulina for instant energy and Chlorella helps me to stay energized and I notice my blood sugar stays at a good level when I take chlorella.  I tend to get low blood sugar from being so active, so this helps me quite a bit.

Want to know even MORE?

Just ask!  I love to talk algae!

When you head to the website to order, make sure to use code HEART for 20% off!  Every purchase, all the time!

Healthy Eating Tips From For Everyday

This was originally published on A Complete Waste of Makeup on June 29th.  I am currently hanging out on Neely's sidebar.  Go check out her blog!

As a Pilates instructor and fitness trainer I get asked all the time for recommendations on a healthy diet. Thanks to 24 hours television, the internet, magazines, e-books and blogs we get a nearly steady stream of diet advice, tips and tricks.  Just a quick glance at my Twitter feed at any given time and I would see advice to go vegan!  Cut carbs!  Paleo for the win!  No fruit, no wheat!  All produce and grains!
Phew.  It is enough to confuse anyone.  So, that is why, when I am asked, I recommend a healthy, balanced approach:

Eat smart
Monday - Friday eat a healthy diet of mostly fresh vegetables and fruits, nuts, lean protein of your choice and, if you like, healthy grains.

Saturday and Sunday remain on the same healthy track but if you want a cookie crumble frappucino or sushi or a steak dinner, go ahead.  One meal will not set you off course.  I don't mean a weekend spent eating anything and everything in sight, just a little more relaxed than during the week.

Eat real
If it grew at one time, eat it!  Stay away from anything pre-packaged.  When eating packaged food, read the label.  If it has more than 5 or six ingredients and/or ingredients you would have to Google to know, don't eat it.

Stay hydrated
Drink 1/2 ounce of water for every pound you weigh.  Example: if you weigh 150 pounds, drink 75 ounces of water each and every day.

Cut out soda
Ouch.  This one was hard for me.  I love bubbles.  And I still indulge in a good, old Coca-Cola Classic every now and then.  But it is once or twice a month rather than once or twice a day.  How did I do it?  Every time I crave a soda I drink a glass of water first.  Then I think really hard about it.  If I am tempted to stop at a gas station, I tell myself to wait and then, while driving, think about all of the negatives of soda.  I usually am able to talk myself out of it.

Cut our the fake stuff
This is really important.  Don't drink diet sodas.  Don't drink or eat diet anything.  Google the names of all sugar substitutes (aspartame, stevia, xylitol, sucralose, sugar alcohols, etc.) and STEER CLEAR of them!  I tell my clients that real sugar is better than fake.  Not that you should eat sugar all the time, but on your 20% day(s) have a cookie made with real sugar rather than a chemical-filled "sugar-free" cookie. Sugar substitutes have been linked to things like bloating, headaches and even some cancers.  It just isn't worth the risk.

Pack snacks
I am hungry quite often.  I am also on the go all of the time.  The number one tip I have is to never leave the house without a few healthy foods.  When I go to work I take celery, carrots, grapes, berries and nuts.  I like to keep a Larabar or small bag of nuts in my purse at all times.  This way, when I am out and about and starving I have something healthy to grab and will not be tempted to go through a fast food line or grab a bag of chips.

For more tips on healthy eating, workouts to do at home or anywhere, and more, visit me at
Forward From The Heart!