Monday, December 1, 2014

3 Steps to Owning Your Resolutions This Year

The New Year always feels like a fresh start. When that ball drops, anything seems possible. That energized, “I can tackle anything,” mentality is like a high you know you’ll ride to all the way to your happiest, fittest self. For those first few sweet weeks, 5am doesn’t seem too early for the gym, sugar doesn’t even taste as sweet and those old bad habits seem to have stayed in hibernation.

Enter February. That jerk knocks you right off that pretty little high you’ve been riding and stomps your goals into the frozen mud under a grey Pittsburgh sky. “Four weeks in this year,” you think. “Not bad. Next year for sure.”

It’s time to break the cycle. 2015 is the year that you’re going reach your goals. It took you a lifetime to build the habits that you have. The decision and will to change are a great start, but they likely won’t carry you all the way to the finish line. To make sure you reach your goals this year, follow these three simple steps. Let’s use weight loss as the example.

1.      Identify the what – then figure out the why
The motivation to change can make or break your commitment to your goal. Weight loss will only motivate you for so long. The underlying reason you want to lose weight is the prize you win for reaching your goal. The goal itself is usually not enough to motivate you to make long term sacrifices to your sleep, or to step away from unhealthier foods and habits that you’re comfortable with. To find your underlying reason for change, state your goal and then ask yourself why you want to achieve it three times. The progression might look something like this:

Goal (what): I want to lose ten pounds.
Why 1: I want to feel better in my clothes and out of them.
Why 2: I want to feel more confident about the way I look.
Why 3: So that when I’m out with friends, I can focus more on what I’m doing than how I look when I do it.

The outward goal is to lose ten pounds but the real motivation and true desire is to feel self expressed in every interaction without the distraction of worrying about your outward appearance.

2.      Once you have the ‘why,’ work backwards to discover the ‘how’
Once you know what you want, it’s easy to make the decision to change everything in order to get there. In doing this, you’re setting yourself up for failure. It’s incredibly difficult to change many things at once and stick with it. Instead, once you’ve identified where you’d like to ultimately be, identify one or two things that you can do in the next two weeks to get you closer. Going back to the example of losing ten pounds, assuming you aren’t currently exercising, a reasonable change in the next two weeks might be to exercise once or twice each week. Once you feel comfortable with one step, you can increase it, or add another. The aim is to build a foundation of small changes that will get you closer to your goal without completely overhauling your life in the short term. This method is unnerving to some, as making small changes over time may mean delaying the instant gratification of greater change in the short term. Making small changes over a longer period of time however, is more effective in creating habits that will enable you to reach your goals and maintain your new lifestyle habits in the long term. 

3.      Forget failure
The only way to fail is to quit trying. Abandon the idea of failure, forget cheat days and ditch deprivation. Although change requires discipline, it requires even more flexibility. There are going to be weeks where everything works out and you get closer to your goal by the minute. There will also be many days where nothing goes right and you feel like you’ll never get there. The key is to shift your mentality around the latter. If you view each messy day as a failure, you’re much more likely to abandon your efforts. When you adopt the mentality of flexibility, the off days aren’t as big a deal because you know you can do better your next meal and that tomorrow is another day to hit the gym. The more you allow yourself room to mess up without the mental beating you’re used to, the more likely you are to keep going. 

Remember that the decision to make changes to your lifestyle can be intimidating and sometimes isolating. Making smaller changes and having patience with your progress can help reduce the stress around making these changes. Feel the fear and keep going. 

How will you make your goals work for you this year?

Monday, November 17, 2014

You can meditate (yes you can) - Guest blog: Get Me to Zen

Stress has a major influence on our overall health and happiness. It's an ongoing subject of study in both the medical and nutrition world and something we fight to manage on a daily basis. Reducing and managing stress is a huge component in Sweat and Butter's coaching programs and we use a variety of different techniques to help clients reduce and manage the stress in their lives and bodies. 
Here is the thing about managing stress. Like nutrition, there is no "right" way to do it. There are approaches that everyone can benefit from like eating nutritious foods, getting more restful sleep and moving your body. There are however, many other strategies to incorporate and some may resonate better than others with your schedule and personality. 
My guest blogger today touches on a topic that many of us have tried, or perhaps are afraid to try: meditation. We often view this as reserved for only those who are already enlightened, or zen. It seems too hard, or that we are too far from "the kind of person" who meditates. She believes fully that everyone deserves and needs a little more zen in their lives and shares it through her blog, Get Me to Zen
Her words of wisdom and tips have helped me get a little close to being "the kind of person that meditates" and continues to teach me that everyone is, in fact, that kind of person. 
Without further delay, let's all take a step closer to Zen...
How to Meditate - Get Me to Zen

Many people think they don't have the temperament for meditation...they may have tried it briefly only to give up, or simply see it as an esoteric discipline without application to their lives.  It's unfortunate, because meditation is a simple way for everyone to access life fully and deeply. 
Meditation - The very name conjures mystical states of being, a higher plane of existence, a peaceful, better life.  But for most of us in the ‘go-go’ western world of always being connected and always pushing and striving for more of...well just about anything, we just can’t imagine devoting the time required to master the discipline of meditation.  Everyone has 4 minutes a day...even a busy mom like myself.  I meditate every day and I allow myself those 4 minutes. 

You do not need to always sit on the floor.  In fact, since I am now in the end of pregnancy I actually sit up straight on my bed and meditate there.  I realize that it's not easy for everyone to get down on the floor and there are many different types of meditation.  
How to Meditate
  1. Sit with a straight back.  Don’t try to meditate lying down because you are likely to fall asleep.  Meditation brings relaxation and peace but at the same time this is a dynamic peace.  Meditation is quite different than the relaxation of sleep.  When we really meditate, we are fully alert and conscious.  Our sense of awareness is heightened.  Afterwards you’ll have a positive feeling for the world and a renewed sense of dynamism.
  2. Try not to eat a heavy meal before meditating.  After consuming a large amount of food your body will be lethargic with digestion.
  3. It is not necessary to mediate in the lotus posture.  It is fine to meditate in a chair (or on your bed) as long as the back is straight.
  4. Burning incense and having a candle are not necessary, but they can add a little extra inspiration.
  5. It is good to meditate early in the morning.  It is said the best time is 3am, although, I feel it is more important to be awake and not sleepy, I try to meditate while my son is napping or before he wakes up.  
Usually, the mind tries to hold several different thoughts and ideas at once.  When you sit down to meditate for the first time, you realize how cluttered the mind is.  Mediation teachers have described the mind as a “mad monkey”.  However, the mind can be tamed and forced to concentrate on a single thought.

One helpful technique I learned from Gabby Bernstein is concentrating on a candle flame.  Narrow your gaze to the small tip and block out all other thoughts.  When you get distracted, go back to focusing on the candle flame.  You can also use other objects like a small dot or flower.  The important thing is that you concentrate only on one thing at a time. 
Meditation has helped me in so many areas of my life.  Through decision making, divorce, illness, and peace.  I truly hope this article has inspired you to be kind to yourself and adopt a regular meditation practice.   

Here are a couple of ladies who have helped me with my meditation practice and who continue to inspire me: 

Carmela is freelance writer/social media expert. Growing up with a power lifting father and mother who cooked nutritious meals daily for their family, she values the importance of healthy living.  She believes fitness and nutrition are a guide to living life to the fullest. Implementing better eating habits and a personal exercise routine into your daily life will allow your inner beauty and joy to shine through.  Juggling career, family, and life can be chaotic.  To keep from feeling burnt out, she tries to always keep a sense of humor, practice daily meditation and yoga, a stress relieving sweat session, and offer her perspective on her zen inspired blog,

Carmela is scheduled for Level 1 Yoga Teacher Training this coming February 2015.    

Monday, November 3, 2014

Stop Being a Bitch and Chase Your Wild Rabbit

I'd like to share a powerful realization that I had recently with you.  

I was wrapping up a long day of working on Sweat and Butter feeling totally depleted. There was a lot of self talk going on. A lot. I was packing up my laptop telling myself that it was a wasted day. That I didn't get enough done. I was angry with myself for not making more connections, not being efficient enough. I started to question whether or not I was actually smart enough, hard working enough or had it in me to work for myself. I chalked it up to spending too much time behind my computer and decided to shut down and go to a yoga class.  

Half way through the class, the instructor shared the following Zen proverb. I wanted to cry. Literally, I was choking back tears in my downward facing dog. It hit me:  

I was doing the same thing to my business that I used to do to my body. I was being a total bitch.

Let me share the proverb with you.  

"Before Enlightenment:  chop wood, carry water;  
After Enlightenment:  chop wood, carry water.
Break life down into the simplicity of the present moment.  We do not live in the present moment. We carry our past forward with us, we yearn for something in the future and all the time we miss what is in front of us at all times.  Life is beautiful right in front of us at every moment.  When we maintain a mindful presence with our simple tasks we begin to view them as a valuable contribution to ourselves as well as those around.  Focusing on this moment right now removes the mind from drifting to wants, needs, desires...all driven by the mind in search of attachment.  With attachment comes suffering.  When we allow ourselves to appreciate our accomplishments we feel good about ourselves and more at peace.  
You are living enlightenment right now, but you need to open up to it.  Enlightenment does not change you, it only expands your awareness to understand the truth of reality.  You remain very much the same. The only difference is that peace is the vibration you give out to the world." 

Way back before my health coaching days, I would criticize myself all day 'err day about how fat I was, how much I sucked at sticking to diets, for being too lazy to work out. I was never fit enough or thin enough. I woke up thinking about all the foods I wasn't going to eat that day, and went to bed lamenting over all of those foods that I ended up eating anyway. Once I healed my relationship with food, I began to nurture and support my body and heart. Over a few years, I cultivated a more loving and supportive relationship and my journey, and body shifted. I maintain a healthy lifestyle because I am loving and forgiving of the days where I'm too tired to exercise, and too lazy to cook. I don't shame myself for failure every time, and therefore, am encouraged to keep moving.  

What I didn't realize until that moment in my yoga class was that I had substituted my business for my body. I often forget to break down my life into the simplicity of the moment, the joy of the daily tasks I need to do in order to build a business that I am passionate about and love. I get caught up in the immediate outcome of the marketing task I am doing instead of being present and embracing what an honor it is to work with clients and help them build their lives and bodies in a nurturing and supportive way. Instead I found myself obsessing over where I wasn't. Like in the proverb, I was yearning for something in the future, missing the gift that was in front of me.  

It was such a powerful moment, to realize that while I healed my relationship so much with my body, I had inserted that unhealthy self-talk somewhere else. The joy is in the journey and we can only appreciate that when we're not always focused on the outcome. Tweet it! As in building Sweat and Butter, the joy of creating a body and life you love is not for the weight you will lose, but for the energy and health you build in the process. The weight will come off no matter what, and my business will continue to grow when nurtured with love and encouragement.  

I want to leave you with this short video. Your wild rabbit is your pursuit, whatever it may be. As you get closer, the wild rabbit speeds up and shifts direction. Like your goals, whether weight or something else, as you get closer, your needs shift. As you get stronger, you push your goal further back so that you can prove to yourself that you can reach higher.  

I say this with the most sincerity: I hope you never catch your wild rabbit.  

I challenge you, and myself to remember that the fun is in the pursuit. Enjoy the simplicity of the present moment and that while we are ever shifting and changing, ultimately, as the proverb states, the goal is to remain the same and in doing so, live in the vibration of your peace.

Share with me, what's your wild rabbit?

Monday, October 20, 2014

Saying Goodbye to My Yellow Backpack

Ten years ago in high school, my then (and now!) best friend, Susanna, gave me this yellow Northface backpack.

At the time, I needed a new one and couldn't afford the then-trendy Northface packs being sported around school. When she gave it to me, it was practically new. Sue is and has always been there to help me out and keep me organized and on top of everything, even down to having a cool backpack.
The bag supported me and my books throughout high school, college and grad school. While I've never really been attached to stuff, something about that bag connected with me and I carried it for years. When I graduated grad school, I went traveling for 3 years around the world. I packed a traveling bag with clothes and my yellow Northface with the essentials I wanted close by.
Backpacking, for a long period of time shaped me and taught me things about myself that I was desperate to learn. There's a community among backpackers in which only the genuine are accepted, and the genuine are instantly accepted and loved. Lifelong friendships are formed in weeks and it seems that there are no outsiders. You can arrive in a hostel one day, and the next, be surrounded by a group of people you never want to leave. With each good bye, I packed my yellow bag and ventured to new hostels, new countries and met wonderful new friends. Some of those friends lasted as long as my stay, while some recently made the journey across the world to be at my wedding.
Traveling reinforced so many things about my personality that I knew, but were reinforced: adapting to change and new environments, chasing adventure, and working hard (more on that another day). What I didn't expect to learn though was how much stock I put in what other people thought of me at home. And how compelled I felt to measure up to what everyone else had or was doing. Without the pressure to have trendy, new stuff, I carried around my beat up old bag without giving it thought. No one commented on it and I never felt weird carrying it around. To be fair, most backpackers carried beat up old bags, but even still, you might know someone for weeks before they even asked you what you did for work back home. Because only the genuine survived in the backpacking world, anyone trying to be someone they weren't just to fit in, stood out and had a tough time connecting. This environment cultivated a true connection and a real appreciation for who I was. For probably the first time in my life, I was 100% myself all of the time. When you're truly connected with who you are, your inner voice and deeper desires connect with your thought process and have a much louder voice and provide a guidance that you simply can't ignore.

That inner voice was yelling for me to move back home and start the health coaching practice that would become Sweat and Butter.  I had been coaching clients along my travels but felt driven to come home and build a community that would guide and inspire them, as my travels had done for me. With me, I brought my yellow backpack. My first year home, I carried that thing around like a kid with a blanky. I carried it fearlessly to workshops, client sessions and corporate meetings.
Recently, I've become increasingly self conscious about walking into meetings with my beat up yellow bag. I went back and forth between, "It's me they're meeting, not my bag," to "First impressions mean a lot." Trading in my bag for a newer, more professional Michael Kors seemed like a betrayal to the powerful self confidence I gained on my travels. True to my ‘all or nothing’ tendencies, I attributed letting go of my bag to erasing everything I learned on my journey. I felt like moving home and fitting into trends meant that I had to let go of the confidence I carried with my Northface.
As my business grows, it is becoming more and more important to support my clients to stay true to themselves by staying true to myself in my practice. I encourage my clients to "fit out.”  What I've discovered in my struggle to let go of my bag is that you aren't defined by what you own or how you look. I preach it all of the time, and yet, fall prey to it myself from time to time anyway. What I didn't realize is that you can become equally defined by what you choose not to do, if the reason not to do something is out of fear of change and refusal to let go.
So today I ask you to bid my bag farewell with me. Across thousands of miles and over dirty floors, buses and business meetings, my bag has served its purpose.
Sibe on a bus with my bag. Ok, So we weren’t always slumming it.
As the zippers fall open unintentionally, and my belongings fall out on the sidewalk, my bag sending me a message. Move on, keep growing, and find a new bag to carry these changes through the next phase.

And as I move on, and my life continues to grow and change, my needs and my bag will too. Just like your body is always changing and it's important to not get stuck on one way of eating, your life will continue to grow and change and it's important not to get stuck on a belonging or in one way of living. Even if that way of life has served you in many ways, we're spirits born to ever shift and grow.
So share with me, what behaviors or belongings are you holding onto? Why are you holding on and what will change when you let go? 

Friday, September 12, 2014

An Expiration Date on Life

**Name of patient was changed to protect their identity.**

She nodded along quietly, her husband's hand lightly palmed on her lap.  Ms. Robbins had been through numerous chemotherapy sessions and two surgeries, the first of which left her without a uterus, Fallopian tubes, or ovaries.  That was nearly three years ago.  The second surgery left her without a large section of her bowel, part of her kidney, and a bunch of other ancillary tissue.  Despite all of our efforts, the cancer had survived.

While the oncologist explaining that her recent PET scan showed progression of her cancer, Ms. Robbins and her husband nodded along.  Her eyes shifted patiently from my preceptor to a glossy diagram of a uterus back to me as we described that we had run out of treatment options. The cycle continued like this for what seemed like an hour, but to my patient time in fact stood still.  Her eyes began to tell a story as she came to understand her prognosis. They were devoid of fear, and sadness had washed away through the years that had passed since her initial diagnosis.  She wasn't angry nor desperate; she and her husband were composed.  When she finally spoke, she calmly asked, "My daughter is getting married in July.  Do you think that my body up until then?"


Imagine for a moment that a fortune teller was able to tell you (approximately) when you would die.  How would that change your plans for the year?  How about your plans for tomorrow?  Would it force you to reevaluate your priorities?  During this visit with Ms. Robbins, the story told by her eyes described what it must feel like to have an expiration date placed on your life.

Ms. Robbins probably saw this day coming.  Again and again, a new therapy held the promise of buying her more time, yet surgeries and toxic medicines did little more than to make her nauseated and weak.  She's battled for three years, coping with the idea that an expiration date might soon be laid before her, and that day has finally come.  The oncologist's response was short, "Well...if we try more therapy, then it's possible.  But without any more chemo, I'd say maybe...three months?"  

Three months. 

At that point, the gaze that I saw in the Robbins' eyes spoke not of bikinis, finances, favorite desserts, or dress sizes.  Their eyes said one thing: I want to be with my child on her wedding day.  


Every day I counsel patients on lifestyle change.  Part of my success relies on tapping into the deeper reasons that they want to lose weight or improve their diet.  For most people, weight loss is, on the surface, a ticket to feeling sexy in a bikini.  But what happens when you achieve that goal?  Think about it...what about your life improves when you lose weight?  The bikini body might be good motivational start on your journey, but take a step back and consider the big picture.

We don't know enough about cancer to prescribe a lifestyle that will prevent it (entirely), but often times modern diseases such as cardiovascular disease, diabetes, and hypertension present with even shorter timelines.  We are all close to somebody that has died of a heart attack or one of the other complications of metabolic syndrome.  Ms. Robbins' battle with cancer is not meant as a tale to strike fear into your heart.  After all, fear is a poor motivator judging alone from the fact that many heart attack victims don't change their exercise or dietary habits.  Rather, it's simply meant to provide some perspective.  


It's hard to imagine being told that you have only three months left to live, yet this is the reality facing so many mothers, fathers, and children today.  A terminal diagnosis leaves no room for fear.  It dissolves the ego and forces a family to focus on the present.  I have experienced this in the gynecology oncology clinic where I work, and I am the son of a father diagnosed with a terminal illness.  Regardless of your involvement, witnessing the re-emergence of that little spirit behind the shadow of our colossal egos draws perspective into the forefront.  

And, from that vantage point, it is a lot harder to swallow.  

Nathan Riley, MD, is a Resident OB/Gyn at Kaiser Permanente in Los Angeles.  He writes about food, movement, sleep, relationships, and stress in order to bridge the gap between his patients and evolutionary theory and clinical evidence. You call follow him on Twitter @BeyondtheMD.  He can be reached at You can also connect with him on Google+. 

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Thursday, August 28, 2014

What's the Deal With Gluten?

By Caroline Shannon-Karasik

These days, it’s hard to pick up a newspaper, turn on the television or surf the Web without seeing a mention of two little words: gluten-free.  But the truth is, while there is more information out there than ever, the wealth of knowledge has also caused a bit of misconception about the lifestyle, how it affects certain people and what the difference is between healthy gluten-free food and gluten-free junk food. 

Well, guess what? I am a gluten-free gal who has celiac disease, so I say now is as good a time as ever to suss out the details, right?  According to the National Foundation for Celiac Awareness (NFCA), an estimated 1 in 133 Americans has celiac disease, yet 83% remain either undiagnosed or misdiagnosed. And, as you might have guessed, the only treatment is a strict, lifelong gluten-free diet.

Why Is Gluten the Bad Guy?

Here's the short of it: When people with celiac disease eat foods containing wheat, rye, barley, triticale and/or contaminated oats (i.e. gluten!), their immune systems cop an attitude and create a toxic reaction that causes damage to their small intestines, making them feel like crap. Talk abut a host of symptoms that come hand-in-hand with celiac disease –– digestive discomfort, diarrhea and vomiting, chronic fatigue, nutritional deficiencies, migraines, reproductive health issues and anxiety are just a few. 

What’s more, mild to severe symptoms resulting from gluten intolerance and sensitivity are plaguing people left and right. According to the NFCA, research estimates that 18 million Americans have non-celiac gluten sensitivity. That’s six times the number of Americans who have celiac disease. Unlike celiac diseases, non-celiac gluten sensitivity does not result in an autoimmune response, but many of the symptoms, including digestive discomfort, bloating and cramping, migraine headaches, and fatigue, are similar. 

"The prevalence of gluten intolerance and celiac disease diagnosis is certainly remarkable and has clearly caught the attention of the medical community by surprise," says Jennifer Fugo, certified health coach and author of The Savvy Gluten-Free Shopper: How to Eat Healthy Without Breaking the Bank. "They've spent a massive amount of time generally believing that an immune reaction to gluten was of little interest and problem for those of us complaining of various issues that don't quite make sense when viewed separately."

Gluten on the Rise

So, why now? Why the increase in diagnoses? Experts say there are two main reasons pointing to the increased awareness of gluten and the nasty spell it has cast on many: 

Today's "wheat" isn't exactly wheat. Kiss that idyllic vision of farmers harvesting their grains goodbye. The truth is, very little of our grain production is done in a wholesome manner. These days, we're chowing down on refined grains that have been modified to suit the business that agriculture has become.
We like to eat ... a lot. Take the fact that glutenous grains have been hocus-pocused and match it with the fact that the overconsumption of food is an ever-expanding problem, and you've delivered quite the double-whammy to your guts. "What might be an occasional issue in the past for those sensitive has now become a monster storm of inflammation that rolls through the body at every bite, [causing] repeated damage to the body," Fugo said.

Gluten-Free Game Plan

So what are you to do? If you suspect gluten may be a creeper that lurks in your gut, then it’s time to pay a visit to your doctor for testing. And listen up: Don't stop eating gluten before you have a blood test –– it may provide a negative result. If the blood test proves you're a dead ringer for celiac disease or gluten intolerance, then the doctor may order a small bowel biopsy. Don't worry –– after the hell your intestines have been through, a teeny biopsy is a walk in the park.

Left untreated, celiac disease can lead to even more health problems, including Type 1 diabetes, infertility, certain types of intestinal cancer and osteoporosis. So guess what that means? This isn’t something you want to mess around with, mmmk?

Need More Help?

The National Foundation for Celiac Awareness and Celiac Disease Foundation offer loads of information, including a symptoms checklist, recipe ideas, shopping tips and information on the latest research.

Do you have questions about celiac disease or a gluten intolerance? Visit my Website for recipes, shopping lists, and more, or send me an email at


Pad Thai Veggie Noodles
gluten-free and vegan

  • 4 cups spiralized zucchini and/or yellow squash
  • 1/4 cup gluten-free soy sauce or tamari
  • 2 Tablespoons toasted sesame oil
  • 1/4 cup pure maple syrup
  • 2 Tablespoons natural chunky peanut butter
  • 1 Tablespoon arrowroot or tapioca starch
  • 1-2 garlic cloves, minced
  • juice of 1/2 a lime


(1) Peel zucchini and/or squash. Prepare spiralized pasta using a spiral vegetable slicer, like the Paderno World Cuisine model, and place in a large bowl. Set aside. (No spiralizer? Use your vegetable peeler to make quick “pasta” by simply continuing to peel the zucchini or squash, creating ribbon-like noodles!)

(2) In a small saucepan, combine soy sauce, sesame oil, maple syrup, peanut butter, arrowroot starch, garlic and lime, whisking consistently over medium-low heat. Continue whisking throughout cooking process, until sauce begins to thicken. Remove from heat and pour over veggie pasta, stirring to combine. Top with desired toppings and serve!

Caroline Shannon-Karasik is the author of The Gluten-Free Revolution, a certified health coach and author of the popular gluten-free blog Sincerely Caroline. Her writing and recipe development have been featured in several publications, including, VegNews, Kiwi, and REDBOOK magazines. She has been a long distance runner for more than 15 years and certified Pilates instructor for more than a decade. Caroline lives with her husband Dan and four adopted cats in Pittsburgh, Pennsylvania. 

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