The year was 2001. I was a Culinary and Nutrition Student at Johnson & Wales University in Rhode Island. At the time I was slumming it like every other college kid. You know: living in less-than-stellar neighborhoods (I actually heard gun shots one night), wearing oversized flannel pajama bottoms and a hoodie like only college kids can and subsisting on toast and peanut butter for dinner. So on the rare occasion that my then-boyfriend and I could actually afford to go out to eat, it was a BIG deal. Back then, I would starve myself all day long in hopes of conserving calories so I could eat to…

“The ice cream truck swings by during their soccer practice. You should see all of the kids; their heads swivel and they immediately lose their focus during practice,” my best friend and mom of three children ages 10 and under says. What?!?! The ice cream truck hits up soccer practice? No wonder today’s kids are less healthy than ever. We finally peel kids away from their cell phones, computers and video games for some good old fashioned exercise and we’re tempting them with junk? Listen, I’m all for kids eating ice cream. I’m all for adults eating ice cream. But what’s the point of kids …

My five-year-old nephew Justin loves McDonalds, particularly if it has a PlayPlace. He’s smart too. He knows just the right look to get me to cave and let him play for “just another 5 minutes” in that bottomless swamp of balls crawling with germs. He also likes to hide way up in those tunnels where he knows Auntie Val cannot reach him when his five minutes are up. Aaaaah.  Our last trip to McDonalds got me thinking. How many moms, dads and aunties like me get hungry while enduring a sweaty PlayPlace full of screaming children or the never ending drive thru? Is there anything on the menu that …

The morning after a holiday weekend is never fun. I’m tired, bloated and not exactly looking forward to crawling out of bed. Not that I ever wake up and pump my fist with anticipation of the week ahead, but this past Tuesday was the worst. And I’ve got no one to blame but myself. Well me and the abundance of food I splurged on. Surely, some of you out there can relate? What is it about a holiday weekend that leaves us so drained and positively un-motivated to eat well and exercise? Aside from the excess food, alcohol and lack of sleep that throws our blood sugar waaaaaay out of whack, our …

Aaaah… it’s back to school time. For all of you moms out there, this means busy mornings fighting for the bathroom, attempting overly complicated math homework (whatever happened to basic addition and subtraction?) and packing lunches that your kids will actually eat. Though I may not be a mom, I’ve coached more of them than I can count. And the majority of moms that I’ve worked with recognize how significant an impact the right nutrition has made on not only their physical health, but their energy levels and ability to stay focused throughout the day.   They realize that kid’s bodies work …

We’ve all been there. We’re minding our own business, feeling good about life when out of nowhere, we catch a glimpse of rippled thighs in the mirror, or an unflattering photo that a so-called friend tagged of us on Facebook. Thanks friend. You know what happens next. It starts with denial (my personal go-to, “It’s just bad lighting…right?”), then sheer panic (“Do I really look that bad?”) and finally a drastic diet (“I’ve got to do something!”). After all, desperate times call for desperate measures. So you swear off carbs, skip meals and exercise like a maniac to drop 10 pounds. Fast …

If you’ve read my articles in the past, then you probably have learned a thing or two about me. First, I love food. I could devote entire articles to describing a perfectly seared sea scallop or the melt-in-your-mouth texture of Beef Carpaccio. You may have also noticed that on the occasion when I go “off” eating healthy, I really go “off." After all, one or two “off” meals a week thrown in the mix keeps you from craving and can actually shake up your metabolism a bit. And like many of you, ice cream happens to be one of my most coveted splurges. So when Pinkberry arrived at the local Derby …

Let’s face it; plateaus are a major pain. And because it’s a guarantee that you will encounter at least one of these road blocks while trying to lose weight, it’s important to learn how to tackle them ahead of time.  With an arsenal of the right tools and a kick-butt mindset, you can and will bust through any plateau. Here’s how. Fuel your body “correctly." The majority of clients that have walked through my door ate “healthy” before they ever met me. They counted calories, relied on low fat snacks, added fruit and veggies when they could and saved the fried food for special occasions.  So …

Last week, I shared qualities that my most successful clients have in common. And I promised to follow up this week with one more powerful way to help you reach your goals from the inside out.   The good news is I happen to be an expert at this particular subject; mainly because I’ve screwed it up so badly in my own life. See, I’ve learned the hard way that when it comes to reaching your health goals, it’s never black and white.     I’m a black and white thinker by nature. I'm either in or out, up or down, and honestly gray bores me. My all or nothing mindset has pushed me to become a …

Several years ago, I received an email from a nutrition client that got under my skin. My client wrote that they were “incredibly busy” (um, yeah join the club) and just did not have the time to log online to their customized meal plan to search for answers to some of their questions.  Incidentally, this particular client had plenty of time to write lengthy emails to me back and forth demanding answers. Needless to say, my client and I had a little talk about our roles. My role: To educate, support and motivate client to reach goals. Client’s role: To put the work in to make it all happen.  …

It seems like every weekend there’s a cookout to go to. And though I like hamburgers, hotdogs and pasta salad, I’ve found that these summer staples make it nearly impossible to stay fit. So over the years, I’ve scoured the markets and messed around in my kitchen in search of healthier but still tasty options. The following meal ideas are quick, easy and just as delicious as traditional party fare. I’ll admit it; I love hot dogs. I love how you sort of just pop them on the grill and they are done in minutes. What I don’t love: the 17 grams of fat that will undoubtedly find its way to my thighs…

If you read last week’s article, then you know just how important it is to add resistance training to your weekly workout. After all, lean muscle is the key to a sexy, toned physique. The question is how can you sculpt and tone your body this summer without spending hours sweating it out in the gym? To get answers (and insider tips on creating the perfect workout), I went to the expert.  Meet Nick Hankes. Nick, a Certified Personal Trainer from Braintree with the experience, clientele and… well… body to back it up, clearly knows how to whip someone into quick shape for the summer.  “Every day…

“I don’t want to get bulky. I just want to be thin!," said Jeanna, a former nutrition client.   Jeanna is like a lot of women I know. She wants to be lean, toned and fit and even the thought of building muscle sends her into a panic. I suggest strength training and she immediately envisions herself with thick thigh muscles straining her skinny jeans and a suddenly deeper voice. Aaaah.   That’s me sighing, by the way. Ladies (and gentlemen), I promise that building lean muscle mass won’t necessarily turn you into the Hulk.  Quite the opposite actually. Here are the facts. Muscle burns fat. …

Have you ever gone on vacation with the best intentions only to throw your health rules out the window once you get there?  Ever tell yourself, “I’m on vacation, I’ll be good when I get home!” When I was in my early twenties, vacation usually involved guzzling Bahama Mamas under the mid-day sun while stuffing myself with fried local cuisine. And exercise? Umm… does doggie paddling 10 feet to the pool bar count?    Sure, it’s fun while it lasts but there is nothing more frustrating than returning home from a hazy vacation to an extra ten pounds of body fat, relentless cravings and fatigue. Add…

The only time I ever went on vacation and didn’t care how I looked in a bathing suit was when I traveled to Disney World’s Fort Wilderness as a kid.  Though I had zero angst about my stick-like limbs and pink polka dot one- piece, the trip was certainly not without turmoil.    Picture a family of five driving down to Florida in a beat up Oldsmobile with no air conditioning in the middle of the summer.  After a miserable two-days in a messy, humid sauna we referred to as our car, we could barely stand the sight of each other and were not exactly look forwarding to shacking up in a camper and “…

It seems that every time I even mention “Thai food," the person sitting across from me always says, “I know a place.” The place happens to be Café Asiana, a quaint Braintree restaurant known for its killer Thai and Asian food and reasonable prices. When everyone is raving about the same place, it’s got to be good. Time to see for myself. My mission at Asiana was clear: Experience as much of the restaurant’s cuisine as my stomach could handle while seeking out some of the healthier items on the menu. What I found was freshly prepared, colorful and flavorful dishes that left my guest and I …

I love getting gifts; especially the kind that I can actually use. I mean flowers are nice but they wilt, plus my cat likes to chew on the leaves and then vomit them up all over the living room rug a few hours later (ugh). Does anyone else’s cat do this? Anyways, I’m grateful for any gift I receive but if it’s something that actually makes my life easier or more exciting, I’m ecstatic. So what if you have a friend or family member that is a full blown health nut that is deserving of a gift? Or better yet, what if you have someone in your life who is just beginning their journey to better …

Drive around town any given morning and chances are you’ll probably see that girl.  You know the kind. Her stride is determined, her gaze resolute, her arms are pumping a bit too enthusiastically and she is quite possibly blocking a line of angry traffic without even noticing. She looks fit yes, but in a goofy sort of way. Who is she? She’s a power walker. And, well… she’s me. As long as there’s not a raging snowstorm, I’m strapping on my Asics for a power walk, much to the amusement of my family and friends (“Seriously Val, is it necessary to swing your arms so high?”). Admittedly, I look …

Excuses. We’ve all got them, particularly when it comes to why we cannot eat more natural, healthy and balanced meals. “I’m too tired. Work is just too busy. My family has too much going on right now.” Sound familiar? Many years ago, I had a client who told me that she couldn’t follow her book of delicious meal plans that I had meticulously created for her. Why? Because she didn’t want the pages of the meal plan book to get ruined on her dirty counter tops. What?!?! After eight years of nutrition coaching, I’ve heard lots of excuses, but this one still takes the cake.  Part of my job is …

Baked fruit cobbler swimming in vanilla ice cream. Potatoes mashed with obscene amounts of butter and cream.  Sticky glazed sliced ham. These were the highlights of my Easter. I ate so much that I actually had to change from jeans to stretchy yoga pants midway through my gluttonous feast. Oh, and by the way, did I mention that I’m a Nutrition Coach?   Shouldn’t I know better? Of course. But part of living a healthy lifestyle is splurging once in awhile. And in real life, there is no such thing as perfection; we all fall off course on occasion. What matters most is how quickly we get back on…