Vegan + gluten free banana peanut butter muffins

Two things are on my mind after this weekend- babies and muffins.

Such a girly combo, right?

Dr. P and I finally had the chance to hop the 2 hours south to meet our best friends’ 1-month old baby, J. J is adooorrable! We are heels above head, totally in love. And our friends are doing an amazing job with parenting.

But Mama K is having to be careful with her noshing due to J having some potential food sensitivities. With breast feeding, moms have to sometimes modify what they eat to make sure it isn’t hurting the baybays. Mama K is avoiding eggs, dairy, and soy currently- which is difficult considering she is a vegetarian already.

Continue reading Vegan + gluten free banana peanut butter muffins

Awesome workout to kill your booty

I’ve been keepin ‘ a little Five Star notebook to document my workouts and weight amounts since I was a teenager.

I like to see my progress. For example, I used 15 lb dumbbells for chest press in high school, 25 lbs in college, and now I rep 30s or 35s.

Documenting helps keep me honest, too- like, whoah! I haven’t been to the gym in weeks! Or, I haven’t lifted my back since April!

Confession: secretly hate lifting my back. Goo.

Sometimes, however, as notebooks are want to do, the little guys wander off. So I buy another, start it over. Maybe get one with more flowers on the front or a pithy saying, like “Love is all around”. Continue reading Awesome workout to kill your booty

Most (positively) delicious veggie lasagna

I was super happy last Sunday night.

I felt like a Top Chef. Or at least one of those totally put together women. We know the ones- they host lavish dinner parties where guests whisper, “She is the best cook ever” while passing around homemade macaroons.

Yes, that sounds delightful. I’m not quite there yet- but dreaming is positive, yes?

As part of this continued desire to morph into Julia Child,  I asked Dr. P to start rating my recipes. I wanted to gauge his preferences and my progress as I experimented with culinary creativity. It’s also a rad tool to have- a list of recipes our man loves for when we need extra spousal points.

Thus, the Dr. P Scale was born.

It’s a Likert scale from 1 to 10 . A score of 1 is basically inedible while a 10 is the most delicious thing on this sweet, sweet planet. Continue reading Most (positively) delicious veggie lasagna

How to make green juice when you don’t have a juicer

Oh, those little extras.

Life is full of them- extra 30 minutes our boss kept us after work, extra load of laundry we need to do, extra bill we forgot to pay…

Our lives fill up quickly with events and things and people namely to, well, stress us out. We work, we run around, we rarely rest (and that goes for those of us that DON’T even have kids yet!). Being “too busy” is one of the most common reasons my patients report for eating poorly.

This ongoing life stress and habitual ill-attention to our diet quality may actually be decreasing our lives by shortening our telomeres. Our what?! you ask. No, it’s not a new cell phone app! Guys!

Telomeres are found on the ends of our DNA chromosomes, and longer telomere length is associated with longer life . Shorter telomeres mean our cells die faster- hence, the aging process. The longer we live, the more of our cells die, and our lifestyle affects this rate.

Stress, obesity, a pro-inflammatory diet, and smoking have been found to speed up telomere shortening- in essence, the aging process- as well as increase our risk of chronic disease. But lifestyle changes can increase our telomere length– even if we haven’t been super kind to our bodies thus far.
Continue reading How to make green juice when you don’t have a juicer

Carob + Mango Meal Replacement Shake

Every once in a while, we need to give our gut a rest.

I realize this is the 2nd smoothie posting in a row- but I can’t help it, guys! Dr. P and I have dinner+ the theatre tonight in the Capital Hill neighborhood, and I know we might indulge in some excess calories (OMG so excited for date night!).

So I decided to do some morning yoga, sip on some green ginger tea- excellent digestion support- during work, hit the gym during my lunch break for some HIIT, and then have a meal replacement smoothie to provide my hard-working digestive system with some much earned R & R.

After all, where would we be without out guts? This quote from the literary genius Francois Rabelais says it all: “From the gut comes the strut, and where hunger reigns, strength abstains.”

Right on!

So what makes a smoothie a meal replacement? Continue reading Carob + Mango Meal Replacement Shake

How to make a frozen pizza healthier + good news

Sometimes we get a bit overwhelmed, a tad too hectic, a smidgen couldn’t-go-to-the-grocery.

It happens. And when it does, the first things to slide down that hill into the abyss are our nutrition and exercise.

Last week was busy. I hate to admit it, but I ate lunch out a couple days due to poor planning and had happy hour with Dr. P that included some high calorie (and super delicious) sushi. But for good reason…

We’ve been searching for a house for the better part of a year. We started to think maybe we’d have to settle for a less desirable combo of qualities, like appliances from the early 80s or only one bathroom with multi-colored neon tiles.

As a born and bred Ohio girl, the Washington DC price:accommodation ratio seemed cray cray.

But then, after belly dancing class, I checked my phone and found a text from Dr. P. There was a link to a house the just came on the market.

“We should put an offer on this. Today!” it read. I opened the link and flipped through the pictures, scanning for our minimum dream checklist.

Room for dining room table? Check.

Two bathrooms? Check.

Open floor plan and extra space in the basement? Double check.

Added bonus: It was in the best possible location for us!

A hop, skip, and a week later. This.


We got the house! We’re so happy!

Always good to celebrate joy!
Always good to celebrate joy!

But with the competitive nature of the DC housing market- there were 7 other offers on our house after only 3 days on the market- before we found out we got it, I had been losing sleep and feeling zonked all week. The result?

Frozen pizza for dinner, baby.

I think to be our healthiest selves, we should try to avoid frozen pizzas most of the time. They are heavy on processed flour, high saturated fat cheeses, and loaded with sodium.

Continue reading How to make a frozen pizza healthier + good news

Chickpeas + Fiber Highlight

Chickpeas- aka garbanzo beans- are finally getting some credit. With hummus making a dash from the foodie to the mainstream scene, more and more of us are dippin’ and divin’ into chickpea bliss.

But these magic little beans are still underrated. We could use them way more than we do to add protein and fiber to dishes  or healthy snacking. They are vitality dynamos and so super easy to use!

They are also delicate on our bank account. Buy them canned and pre-cooked for less than $1, and dried beans are the cheapest form of protein per ounce.


Bodacious Tip: Buy a bunch of cans when they are on sale. Make them a kitchen staple and a great last minute meal protein option.

In addition to being inexpensive, they also rule because they are loaded with fiber, potassium, and iron. Many of us occasionally have trouble taking a poo. Admit it. There are days we are like, What is going on down there? This clog is worse than DC traffic!

Inadequate fiber and water at play here? I think yes, sir.

Continue reading Chickpeas + Fiber Highlight

VO2 max & the Fat Burning Zone

Efficient Exercise

We’ve all seen those color coded zone diagrams on the fitness equipment at the gym. Work this hard and you are in the Fat Burning Zone, a bit harder and you are in the Aerobic Zone. We all want to exercise and work more efficiently. Do more in less time. See results with less work.

My husband, Dr. P, likes to think of it as conservation of energy for better things- like if we exercise or need to clean the house or have the obligatory spousal conversation about the status of our relationship in less time, then we have more time and energy to party, man. Sounds good to this girl!

Continue reading VO2 max & the Fat Burning Zone

Nutrition highlight: Kiwi and food waste talk

The kiwi is one pretty fruit. It photographs so well!

Would be aesthetic addition to a potluck dish!

It also reminds me of the rad neon green eyeliner I thought was all the rage in high school (srrrrsly, not good judgment there!).

So I bought a whole bucket of kiwi last week, and I needed to get creative in order to use it all up.  Food waste has become a big issue in this country, so I didn’t want to contribute to this stinky problem. According to a report by UNEP and the World Resources Institute (WRI), 30-40% of the food in America’s food supply is just dumped into landfills yearly. That is ~1 in 3 calories!

Continue reading Nutrition highlight: Kiwi and food waste talk

What an RD eats in a day

Healthy-LunchRachel from Accidental Athlete is a sweetheart. I met her walking to the metro one windy weekday morning. She was on her way to do a corporate wellness presentation and her sunny disposition was immediately contagious. She handed me her card, and I made sure to follow up with her and connect. Love chance meetings!

Her own personal health journey is inspirational, with some ups and downs, and she is now a pillar of strength and femininity. I was complimented and more than happy to oblige her when she asked me to do a guest post on her blog. It was super fun and one of the reasons I decided to start writing more often! Special thanks to Rachel for letting me take up a bit of space on her online home, if only for a brief moment in time.

Check out the guest post here.  Nom noms!

Bodacious Take Away: There is no one right way to eat- vitality has many faces. Find what works for you.

Exploring our best selves.