Fresh vs. Frozen Blueberries: Frozen Blueberries

Stats: Frozen blueberries can be more convenient so you can have them year round when fresh is not available. When frozen, the nutrients stay sealed in, whereas fresh blueberries can spoil quickly and lose nutrients the longer they sit on the shelves and in your fridge.

Kale vs. Spinach: Kale

Stats: While spinach is a prime example of a nutrient-dense vegetable, kale offers more beta-carotene and vitamin C per serving. Additionally, kale offers more than two times the amount of vitamin K, which has been linked to prevent the onset of diabetes. Other nutritious perks? Lutein and zeaxanthin, which both work to maintain eye health.

Canned Tuna vs. Canned Salmon: Canned Salmon

Stats: Other than containing more omega-3 fatty acids, canned salmon contains more vitamin D than canned tuna. Also, munching on the tiny bones will offer extra calcium.

Read the article to see all of the contenders battle it out!

Interested in Women’s Running? Go to their website or follow Women’s Running on Twitter @WomensRunning!

Fast food is so pervasive in our society. Many times, it’s more accessible than a grocery store with fresh produce. Family mealtimes are becoming a thing of the past, due to time-poor duel working parents, and kids involved with a myriad of extracurricular activities.

Many of you may have heard recently that Burger King is now going to be experimenting with a delivery service in the DC metro area. For an extra $2 you can get your meal delivered to your home (just like a pizza). This is not what the D.C. area or our Nation needs. Now we don’t even have to get in our cars to pick it up? Fast food should be LESS accessible in this country, not more. We need to get back to family mealtime, cook with our kids, and care more about the benefits this provides – no matter how busy we are.

Just this week I was asked to be on Fox with Neil Cavuto to debate the BK delivery news.

Click image below to watch video (then come back and read the post)

As I mentioned in the clip, I am not opposed to ordering delivery as a backup. I don’t even want to take away hamburgers! I just feel that for you and your family’s health and wellness, it’s just as fast to make a home-cooked meal, and the result is higher quality food, enjoyed with the people you love. All you need to do is a little planning and make some time in your schedule. The benefits to your health and well-being outweigh the cost of your time and there is research to prove it.

Families Who Eat Together, Stay Healthy Together

Research shows that children and adolescents who share family meals 3 or more times per week are more likely to be in a normal weight range and have healthier eating patterns than those who share fewer than 3 family meals together. In addition, they are less likely to engage in disordered eating (skipping meals, compulsive overeating, restricting etc.). They are also less likely to have problems with substance abuse. Family mealtime creates stronger family bonds, and encourages positive social interactions.

What more could you ask for? When you are the chef, you eat healthier and you live healthier. Get help from the kids. Get help from slow cookers. Have some repeat meals. It’s OK.

A dietitian colleague of mine had some great insight:

“The value of family meals goes beyond the food–it includes the connection you make with your family and the importance of being together, sharing stories of the day, and being a family. You don’t need a fancy meal; there are so many meals that can be pulled together in less than 15 to 20 minutes and get everyone involved. Wrap a tortilla, pack a pita pocket, stuff a baked potato, create a stir-fry, set up a salad bar–so many ideas for busy families.”

Sandy Nissenberg, MS, RD www.kidsliketoeat.com author of Quick Meals for Healthy Kids and Busy Parents

Do Salads Deserve a Health Halo?

I’ve been catching some flack for my comment regarding Burger King’s salads not being very healthy. Yes the salads contain vegetables (iceberg) and protein (seasoned chicken, breaded or grilled). But they have nearly a half days salt without the dressing and the iceberg doesn’t compare to the nutrition in kale, spinach, arugula, or romaine!

I stand by my comment, that just because it’s called a salad, doesn’t mean that it’s healthy. I believe in choosing foods you love so if there is a fast food place with a salad you enjoy then by all means go for it. I just happen to think you can do a better job on your own.

If you are really in a time crunch and can get grocery delivery, do it. Add a leafy green or two, any other veggies you like, and your choice of lean protein, any bean, and you have a hearty, nutritious salad.

I’m not the only one who feels this way either. I’ve asked some dietitians in private practice to weigh in on their thoughts and here is what they said.

Salads can be a more healthful choice but only if you make adjustments to it eg use less (1/4 packet, for example instead of a whole packet) and get grilled instead of fried chicken. Many fully dressed fast food salads can pack in as many if not more calories than a burger and fries, but if you pay attention to portions of add ons like dressing, cheese, croutons and opt for grilled instead of fried chicken, it can fit into an otherwise healthful, balancd diet.

Elisa Zied, MS, RD, CDN 7

@elisazied, creator of The ZIED GUIDE blog, author Nutrition At Your Fingertips

“I do think that there is a “halo effect” around salads, I mean, don’t people think of a grilled chicken salad at the quintessential guiltless lunch? But we all need to be diligent and check the nutritional information on what we are eating. If you are aware of the stats on that salad and choose it anyway, then it’s your choice. But I think most people would be shocked to see that theTendergrill salad contains more calories, fat and sodium than a double cheeseburger. We all need to educate ourselves and choose wisely!”

Lauren Harris-Pincus, MS, RD and Kathy Siegel, RD, CDN

Co-founders, NutritionBabes LLC www.NutritionBabes.com

“Salads can be a good choice at fast food restaurants because at many places, the salad is where you’re most likely to find whole foods such as nuts, dried fruit, and various vegetables. The problem comes in when they add bacon, fried breaded chicken, croutons or fried noodles, and creamy dressings.”

Alyssa Chicci RD, CDE, CLT Nutrition Resolution, LLC http://www.nutritionresolution.com/

15-Minute Vitality Salad

Just in case you are stumped for at-home salad ideas, here is my favorite tabouli from Field to Plate and literally takes 15 minutes to throw together:

• Whole wheat cous cous (cooks in 5 minutes!),
• Spinach,
• Tomatoes,
• Cucumber,
• Green onions,
• Chick peas,
• Mint,
• Parsley,
• Salmon or any lean protein
• Lemon juice,
• Olive, oil, and tahini

Combine veggies, beans and herbs then add dressing. Top with your lean protein choice, and enjoy!

The truth is diets do not work in the long run. In fact, they set you up to suffer while you are on them, gain weight when you go off of them, and hate yourself for not being able to “stick to it”. Biologically, our bodies resist the restrictions of dieting. It’s not you, it’s just biology.

I don’t even like the “big name” diets like weight watchers, jenny, and nutrisystem. Weight watchers is the ultimate in food policing, it says that even if you aren’t hungry, as long as you eat a zero point food like bananas or apples, you can have it because it is a “good” food. Well guess what, bananas and apples have energy and if you aren’t hungry you are giving your body energy it doesn’t need. It keeps you from learning the important skills of fueling yourself.

Weight Watchers, Jenny and Nutrisystem don’t help you deal with any potential emotional eating issues and the idea of eating packaged and frozen meals (which they all offer) is not realistic in a person’s life in the short term or long term. Sure a frozen meal here and there, but when that is the basis of your eating, you miss out on so many foods, the cooking experience, and a ton of nutrition.

But these big three are nothing compared to the crap that was honored with the 23rd Slim Chance Awards.

Here are the 24th annual Slim Chance Awards:

MOST OUTRAGEOUS: Jesse Willms, the Canadian owner of Just Think Media. Willms is a multi-millionaire connected to more than 40 product and company names. The 23-year-old high school dropout is charged with deceiving people like Candice Rozak of Edmunton who ordered a free trial of a diet pill called Acai Burn that required only a small handling fee and later found her credit card depleted of nearly $700. It’s a major international problem says Canada’s Anti-Fraud Call Centre. The FTC in the U.S. agrees and is suing Willms and his associates—who collected more than $450 million from online consumers in the United States, Canada, the United Kingdom, Australia and New Zealand. The complaint says Willms sold at least 15 brands of acai berry weight-loss pills, six brands of colon cleansers and supplements containing resveratrol—all marketed with false or misleading claims. Promised money-back guarantees were often ignored. Despite the efforts of credit card companies and banks the money kept flowing through shell companies and manipulation of payment data.

WORST GIMMICK: The “Pure Energy Weight Loss plus Energy Band.” This plastic bracelet embeds green and silver hologram discs claimed to give off vibes that resonate throughout the body and stimulate weight loss and health. Among the alleged results are decreased appetite, balanced metabolism, balanced hormones¸ enhanced energy flow, increased energy levels and the promotion of positive emotions. A testimonial declares, “Since I bought my Pure Energy Band I have lost over 83Lbs and I feel fantastic.” Furthermore a disc does not even need to touch the skin—apparently it can hover at some distance. Supposedly, to be effective it “only needs to be within the body’s natural energy field. For most people, that is within two inches of the body.”

WORST CLAIM: Sensa weight-loss crystals. The Sensa website states boldly that users can lose an average of 30.5 pounds in six months without dieting, exercise, food restrictions or drastic lifestyle changes—by merely sprinkling these weight-loss crystals on their food. It claims that Sensa has been “clinically proven.” Smell and taste receptors supposedly send the brain messages to tell your body to stop eating. It “activates a hunger-control switch in the brain and you “eat less and feel more satisfied… no feelings of hunger or intense cravings.” Class-action suits have been filed in California and Texas against the marketers of Sensa, developed by Chicago neurologist Alan Hirsch, M.D. and sold by California-based Sensa Products. The California complaint states that (a) there is no competent and reliable scientific evidence to substantiate these claims and (b) an expert who reviewed Sensa’s main clinical study judged it “beyond worthless.”

WORST PRODUCT: HCG (human chorionic gonadotrophin. HCG was first introduced more than 50 years ago by British physician Dr. Albert Simeon who claimed the hormone, found in the urine of pregnant women, would mobilize stored fat, suppress appetite and redistribute fat. He contended that regular injections would enable dieters to live comfortably on a 500-calorie-a-day diet. For a time, these weekly injections were the most widespread obesity medication administered in the US. In the mid-70s the FDA and FTC effectively shut them down by ordering the Simeon clinics to stop claiming their programs were safe and effective, and requiring they inform patients in writing that there was no evidence HCG increases weight loss beyond that resulting from caloric restriction.” More recently infomercial king Kevin Trudeau took up the cudgel. His 2007 book claims HCG is “an absolute cure for obesity discovered almost fifty years ago,” but “suppressed” by medical experts and the FDA. HCG is heavily marketed online and in retail outlets as oral drops, pellets, and sprays, while injections for weight loss continue. Labeling states that each should be taken in conjunction with a very-low-calorie-diet which, the FDA noted, can trigger gallstone formation, electrolyte imbalance and abnormal heart rhythms. (HCG is approved as an injectable prescription drug for the treatment of some cases of female infertility and other medical conditions.) In December the FDA and FTC jointly warned six companies that it is illegal to market over-the counter HCG products labeled as “homeopathic” for weight loss. This is considered a first step in halting sales (Dec 6, 2011).

“Deceptive advertising about weight loss products is one of the most prevalent types of fraud,” said David Vladeck, director of the FTC’s Bureau of Consumer Protection.

The new marketing is so lucrative and people with weight concerns so vulnerable that case-by-case enforcement action has little impact, quackwatchers say. To improve the situation, our society needs a plan that includes screening of certain types of ads, publicly exposing sellers placed on the Visa/MasterCard Match list and routine criminal prosecution of violators.

The Slim Chance awards are sponsored by Healthy Weight Network and the National Council Against Health Fraud. They are a lead-up to “Rid the World of Fad Diets and Gimmicks Day” during Healthy Weight Week, the third week in January ( www.healthyweight.net/hww.htm ).

So if you happen to be thinking of 2012 resolutions and you happen to be thinking about your health. Take a risk and don’t set a weight loss goal this year. Set a goal that really has your health in mind. See a dietitian who doesn’t promise dieting. Take healthy cooking classes. Attempt to do a race – whether it is a 5K or a marathon! Whatever you do, make it positive and realistic. It’s what you deserve.

Odds are at least one of them has to do with losing weight. Unfortunately, as many people have found over the years, this strategy does not work. Research has shown that diets don’t work, and that although people tend to lose weight initially, the weight plus more tends to return shortly after. We need to accept that fat doesn’t necessarily mean unhealthy, and thin doesn’t always correlate to being healthy. What works is having healthy habits that can carry you through life, and part of that means celebrating holidays and life milestones with family, friends and often times food.

But Rebecca, what about all the weight I gained over the holidays?

It’s actually a myth that people gain significant weight over the holidays. There is a general fear of gaining 10 or 15 pounds, when in fact, the average person only gains 1-2 pounds of extra weight during those holiday months. It’s long term behaviors that impact siginificant weight gain, and in turn, it’s healthy long term behaviors that impact weight loss. Depriving yourself to “be good” can lead to overindulgence later, so why not have 1 or 2 cookies now instead of 10 cookies later?

You can’t go wrong with self care

For almost everyone, it’s not healthy, realistic or even feasible to count every calorie eaten and every calorie burned. What’s important is to practice self care, and mindful eating. We should exercise because it’s good for our minds and bodies, not purely to stay thin. We should eat balanced, nutritious meals because our bodies need fuel and nutrients. Eat for hunger (not for boredom, stress, etc.), enjoy the foods of the season, and then get back to your normal, healthy routine. You will be less anxious, happier, and despite your fears, you will most likely still fit into the clothes you were wearing before Thanksgiving.

Check out this video for other healthy tips, and enjoy the holiday season!

Train Smart D.C. is an 8 week comprehensive program by the best and brightest in running coaching, sports nutrition, and injury prevention.

Your Coaches

• Jeff Horowitz, USA Track & Field Coach, USA Cycling Coach, USA Triathlon Coach, Road Runners Club of America, AFAA (weight-training specialization).
• Rebecca Scritchfield, MA, RD, ACSM Health Fitness Specialist
• Kevin Maggs, B.S., D.C., ART

We’re coming together to help you get to the finish better, faster, and smarter!

This innovative program eliminates junk miles, paring down training to three essential runs per week, adding essential nutrition principles to fuel for the finish, and adding gait analysis for technique improvement and injury prevention.

Runners will train for their best performance in less time and avoid the burnout that come from running too much.

Registration Registration Fee of $499 includes:

• 45 minute individualized video gait analysis with Kevin to focus on improved performance and/or injury prevention.
• Sports nutrition fueling plan. Individual 60-minute consultation with Rebecca to develop a customized nutrition plan.
• Specialized full or half marathon training plan with Jeff.
• Weekend group training. Don’t like running alone? No problem! Join the group for our 9 a.m. runs on Saturdays/Sundays leaving from Dupont Circle, Georgetown, or Bethesda. Each run will start with a brief “team talk” on important topics related to training preparation and racing. Schedule forthcoming.
• Copy of Smart Marathon Training Jeff’s new book that shows runners how to eliminate junk miles and cross train to prevent injury.
• Weekly email with training, nutrition, and injury prevention tips.
• Discounts on 2012 races and local running store offers.
• Free training swag.

To register, visit trainsmart.eventbrite.com or for more information, visit trainsmartdc.com.

Even though I have finished 7 previous marathons and ultra marathons I have never done the “red recovery routine” before. As a “powered by red” team member for NYC marathon, I had the perfect opportunity to try it out on myself.

Basically, I added in 10 ounces of tart cherry juice a day the week leading up to the marathon and for a few days after the race.

I’m completely sold. I cannot believe the difference in my post marathon recovery. I had minimal pain and inflammation compared to other marathons. I thought I’d eventually feel it 1-2 days post-race (due to DOMS) but I didn’t. Watch my full video experience here.

I seriously hope you consider trying the red recovery routine yourself. If you are curious about what is “special” about tart cherry juice, it’s the anthocyanins. Tart cherry juice has anthocyanins I and II in large amounts and they have been found to help reduce pain and inflammation in endurance athletes.

Race Preparation

I do so much to get ready physically and mentally for a race. One major thing I need is sleep. I was lucky because it was “fall back” time. I also got good sleep 2 nights before race day. I absolutely LOVED this from my race packet – a door sign for the hotel. Ha! It reminded me I needed to get that shut eye. It was lights out by 9:30 p.m. I woke at 3:30 a.m. for a minute but then got good rest/relaxation until 6:45 when I had to get out of bed to catch a cab by 7 a.m.

Getting to the Start

It was basically a race in itself. I took a cab to a ferry to a bus and walked to the start. But check out some of the cool sites along the way!

Leaving Manhattan – We had an escort with a machine gun! Don’t mess w/ marathoners!

She is so beautiful in the morning sun. Thanks to the People of France for this gift – Libertas – the Roman Goddess of Freedom!

Pre-Race at Staten Island

Here I am with an 87 year old woman who has completed over 20 New York marathons! You go girl…

I made a friend on the bus from the State Island ferry to the start line. I can’t tell you how excited I was to be invited to start the race with them. They were doing a 4 min run, 1 min walk pace for a 4:45 finish. That was in the zone of my time so I figured, what the heck! It was great to have some tempo buddies. And… I got someone to draw cherries on my face to help me “rock the red”!

Random Race Photos

It’s not easy to run and tweet, let alone grab pics, but I managed to do it. Here are a few things I captured that weren’t completely blurry

Mile 1-2

I think this was the prettiest bridge. Verrazano-Narrows Bridge from Staten Island to Brooklyn

I took more pics but they were very blurry so I didn’t include them here. It was basically crowd shots — awesome spectators — and shots of bands. There were 130 bands total. THANK YOU for keeping it fun! There were great signs. My fave “Because 26.3 would be just crazy”. I also enjoyed the kids passing out oranges and suckers. So cute!

Bridge Queens to Manhattan – Right before mile 16 – Hubby is waiting for me at 63rd St

Mile 18 – Have U Hugged a Firefighter?

(don’t know this guy at all, but things like that happen when you’re that far into a race!)

Mile 22 – Wow, more firefighters!

Mile 25 – Central Park – Just capturing the last mile!

Post-Race in Central Park

We got a goodie bag that included an apple (of course) so I took a pic of me getting my own “bite” out of this BIG apple.

The Bling

And of course, it’s all about that BLING so here’s mine….

Why Buy Local and Seasonal

Buying seasonally ensures you are selecting produce that is at its peak freshness meaning that it has more of vitamins, minerals and protective antioxidants. If you can combine buying seasonal with also buying local (food and produce that has traveled less that 100 miles to make its way to your table) then you are maximizing freshness, minimizing your carbon footprint and helping local businesses thrive! (and who doesn’t want to help support the local “little guy”).

Where Can You Go to Eat Local and Seasonal?

It’s easy, just check out your local farmers markets and restaurants that specialize in using seasonal and local food. Welch’s and Zagat made it easy for you with their “taste the harvest 2012 guide” – see www.welchs.com/zagat Something I didn’t know before working with Welch’s is that they are a family farmer owned company. They celebrate the harvest as their most important time of the year. This year, they launched the guide with Zagat to inspire “seasonal and local” across the U.S.

My D.C. Restaurant Picks in Zagat

In D.C. I checked out Restaurant Nora and tried their amazing Winter Squash Soup. Nora’s is the first certified organic restaurant in America! — how cool is that? (This means that 95% or more of everything that you eat at the restaurant has been produced by certified organic growers and farmers all who share in Nora’s commitment to sustainable agriculture.)

Then I made my way to Blue Duck Tavern. Their menu is very cool because they list the sourcing for each menu item. Known for their crabcakes, that is no surprise to see them from Chesapeake Bay. I paired them with collard greens from a farm in Pennsylvania.

Check out my Let’s Talk Live DC tv appearance featuring the D.C. Restaurant Picks!

My D.C. Farmers Market Picks in Zagat

• Takoma – I live there so it is easy to get to, of course. It’s a great size to get what you need without being overwhelming!
• Dupont – It’s huge and exciting! Worth the visit
• Eastern Market – What can I say, it’s the closest in D.C. to a NYC lifestyle in my book

Have Fun at the Farmers Market

Today’s farmers’ markets are far from another grocery run, they are a social destination. Make it an event – take your family, stroll through all farmers’ stalls and enjoy! This is definitely a #MeFirst and Family First move — it fills your “fun” bucket of ‘me first’ because

• Make your farmer your friend. Don’t be afraid to ask questions. How is their food grown? What, if any, pesticides are used? Farmers love to talk about their growing processes and you become an informed consumer. Frequently local farmers don’t make the financial investment get certified organic, but many of their processes are virtually organic without the official stamp of approval.
• Enjoy the samples! Take advantage of the opportunity to sample the wares of various farmers. Many put samples out to taste or you can always ask if they would let you taste before you buy.
• Have breakfast. Many farmers’ markets have coffee, crepes and freshly baked breads that you can purchase and eat while your peruse and shop.
• Enjoy the entertainment. Most farmers’ markets have added musical entertainment by local musicians or cooking demonstrations. Some even have educational programs by local Registered Dietitians.

Now that you have harvested your bounty, don’t let it go to waste!

You need to be proactive about recipes that feature seasonal items. The Welch’s Taste the Harvest Guide has great recipes for seasonal eating. There are several cookbooks that are seasonal eating-focused. Many farmers also offer Community Supported Agriculture (CSA) packages that provide a monthly harvest share and provide accompanying recipes.

The most important rule of seasonal and local eating is to enjoy your food! Enjoy knowing where your food came from. Enjoying knowing that you are doing something good for your body and the environment and most of all, enjoy the succulent tastes of the season.

Disclosure: I worked with Welch’s on a TV segment in D.C. to launch the Zagat guide. However, I was not compensated for writing this post.

I was living in Washington, D.C. It had been two years since I left college. I was doing some personal training and I was trying to create a career in IT. I had zero passion for IT. I was trying to figure out what I was “supposed” to do to make money and secure a good future. At that time, IT seemed to be “it”. I got training and that led to a job I had at the time.

Morning of 9-11

That morning I had finished training a client at a gym and was about to leave for my IT job in Arlington. I caught a glimpse of the TV and I could not believe it. Matt Lauer and Katie Couric were showing the North Tower in smoke. I could not step away from the TV. I was convinced it was an accident just like they were until I watched the second one hit.

I remember being so confused. WTF?! is happening? Frozen, the only thing I could think to myself is “Do your job. Go to work and do your job.” So I headed in to the Arlington office and just as I was walking in the door a co-worker came in and yelled “I just saw a plane hit a building and now there is smoke.” Frozen again, the only thing I could think is “tell people.” So I walked around the office telling everyone I knew. One consultant’s dad worked at the Pentagon in a high level position. She was inconsolable. The office was complete chaos. Parents left to go pick up their kids from school. I had nobody to go home to and there was a TV at work so I just stayed and watched the day unfold.

The more I heard about the loss of life. Each story of loved ones lost put a tear in my heart. But I really lost it when the towers crumbled. I don’t know why, but watching that scene shocked me like nothing I have experienced before.

Reflecting on Myself

I couldn’t help but be introspective that day. I felt lucky to be alive. But I also felt empty. Deep down I knew I wasn’t happy. I knew that if I lost my life, I would not have felt like I was living my best. I wasn’t really taking care of my health – that was one thing. But the big disconnect was that I was not doing something I loved. I felt like I was meant to connect with people, not code. (No offense to my peeps who love HTML but I could not give a rats ass about programming).

My head hit the pillow that night after hours of watching the news. I remember thinking

“You are not truly happy. You are not where you are meant to be. What are you going to do about it?”

I knew one thing. I was no longer going to think about what I “should” do. I was going to start searching for my passions. I always had an appreciation for life, but I didn’t want to waste it anymore.

9/12 Less than 24 hours later

I had training clients scheduled so I drove to downtown and on my passed the Pentagon. I could not believe that smoke was still coming out of the building at about 6 a.m. Even though my window was rolled up, the smell of burning smoke filled my car. I won’t ever forget that smell.

Weeks later

It really wasn’t that hard to take action and create change in my life. I started exercising again as a way to cope with all my feelings. It started with a one mile run, then a 5K and within about a year my first marathon.

As far as career choices, I always knew I liked nutrition. I thought I could help people eat healthy. I figured maybe it would finally teach me how to eat well. I mean, I knew things like “get fruits and veggies” but what I did was totally different. My daily breakfast was “muffins and mochas”.  I had a long way to go.

Within a few weeks of 9/11 I looked into nutrition programs in D.C. I learned about the RD credential, which you need to do individual counseling. It’s basically like RN and MD. You need to pass a board exam. I found out there was a program. I took my transcript to the University and got my answer. It would take me between 5-6 years part time to get a nutrition degree after all my chemistry degree transfers. Then an internship. Before I left the University that day I picked up an application.

I had one life. I was not going to waste it.

Starting to Feel Alive Again

About six weeks after 9/11 I met the man who would eventually become my husband. His first words to me as I walked by him and looked in his eyes was “why are you so smiley?” (I was flirting, Andy). I knew I had a connection to him. And let’s just say that I had something to focus on and get excited about. We got married about 4 years later. I can’t imagine my life without him. We tell each other “I love you” every single day.

10 Years later

Running challenged me like nothing else and even to this day it helps me push through mental barriers. Since 9/11 I have completed dozens of marathons, triathlons, and even ultra marathons.

This is me after JFK 50 miler. It took me 11.5 hours!

I’m not the fastest, but who cares about that. I have legs and the ability to move my body. I’m healthy and exercise contributes to my well-being.

I finished my nutrition degree while working. It ended up taking me 6 years. In my last year of nutrition classes, I decided that I wanted a master’s degree so I enrolled in a program at Johns Hopkins University for a masters in health communications. (It’s one thing to know the science, but you gotta be able to talk to people about it.)

During my educational journey I changed tremendously and changed a lot of lives. When I experienced the impact I could have by sharing knowledge in speaking, blogging, and counseling during my nutrition internship, I knew I would start a business where I could do what I wanted to help people live better.

This is me with Brain-Food an after school culinary program for inner city D.C. kids. I was showing them how to put together a balanced breakfast.

I started a nutrition counseling business and shortly after a speaking and consulting business in 2007. It wasn’t easy and there were lots of ups and downs along the way. Many days I cried from the pressure and stress and uncertainty during the classes, my graduate thesis, and rigorous internship. But I kept fighting through it.  I thought about 9/11 when I needed to answer “why” am I doing this? Images are forever burned into my head and heart.

These days, just a few years after starting my business I could not be more satisfied and grateful for my life. It is an honor to do my job. Every single day I work, I observe myself helping bring peace to someone else. I get “thank yous” and clients share their epiphany stories. More times than I can count, clients have (in one way or another) told me something that I will never tire hearing.

You have changed my life.

Every time I hear something like that, see it in their eyes, and in their smile it fills one of those tears in my heart from ten years ago.

My husband also went through a major career change. We had something in common in that we didn’t like our jobs – just each other   He had been trained in broadcast journalism, but like me, he was chasing security and not passion. He ended up losing his job in a re-organization and rather than get another dead end job he’d hate, he started doing videography and photography projects. Just as he was setting up a business, he got a call from a fellow WVU journalism alumnae that would change his life.

“Andy, we need to hire you for a few days to cover the Ford funeral. Can you do it?”

It was NBC News.

Andy is now a full time camera photographer for NBC News. He could not be more proud to do anything else and I could not be happier for him.

We can never forget, but we must go on. We must live more meaningful lives.

That’s what I was searching for after 9/11 – a more meaningful life. I have a lot more to do. I want to accomplish more in my career, start a family, and travel.

Share Your Story

Writing this has been my therapy for this day. I feel proud of how far I’ve come – not in dollars or career success, but in my commitment to myself to make a difference in the world. I’m not a soldier or a firefighter or a police officer, but I am so grateful for those who are. You guys are protecting me so I can do what I love.

My husband is covering the 9/11 memorial service at the Pentagon for NBC News. So he is doing his part in helping you remember.

We are all connected. What is your story? What do you have to say 10 years later?

Been there, Done That
This is how I lived most of my life. “is everyone happy? What can I do for you? Yes. Yes. Yes. Of course. Yes. Ok!” What I learned is that I did a lot despite my willingness to focus on me. I was young but felt old. Tired. I wanted to change things. So I did one step at a time.That was Over a decade ago. I changed my perceptive and changed my life. A the end of the day, we can’t be our most “successful” in life – however you define it – without meeting our needs first.

#mefirst
enter my passion project. I started blogging and tweeting about important ways of fitting in self-care. I’m all over twitter using the #mefirst hash…and I’m not alone.

I started a blog and am growing a community at www.mefirstblog.com mefirstblog the premise is simple. It’s a daily remind to take care of you. If you want more energy. If you want to feel better. If you want to be healthier. You will get that if you focus on three areas — food, movement, and fun. Get rid of any guilt for being more self-focused. There is nothing selfish about selfness. You are leading by example letting people know that you matter.

Healthy Women
I found a great website and new app at BlogHer11 called healthy women. This is a great place to get expert info, resources, and motivation for medical appointments, check ups and preventative health care you deserve.

Check out both these resources and tell someone else you care about. We can only take others as far as we have gone. The question is: how far are you willing to go?

Breakfast – Blueberry Fruit Shake:

This is a fast and easy recipe (only 5 ingredient). All you have to do is mix it up and you have a healthy breakfast; it has a good balance of carbs and protein!). It will also keep you cool in those scorching hot summer days. http://www.blueberrycouncil.org/recipe/blueberry-fruit-shake/ Lunch – Lemon Blueberry and Chicken Salad

Let the grocery store do the cooking. Pick up a rotisserie chicken and take advantage of the berry season. This is a great choice for a quick and healthy summer lunch. You can make it ahead and enjoy all work-week. Add in more nutrition with spinach or arugula, and also add a whole wheat wrap or pita. http://www.blueberrycouncil.org/recipe/lemon-blueberry-and-chicken-salad/ Dinner – 3. Gazpacho

http://ediblenutrition.com/ediblenutrition/?p=77

Disclosure: Blueberry Council is a client of mine.