Friday, August 28, 2015


By Katie G.

The summer is such a beautiful time of the year for many of us. We laugh, we play, we tan, we relax, and we vacation. And, even though it seems counter-intuitive, many of us become more lax with our diet and workout regimens (hello, Italy). Who can say no to that ice cream or that extra glass of rosé?

So, as we close in upon the last holiday of the summer season, I can't help but think that it's time to get back on track. It's time to prepare our bodies for a reboot by making some simple tweaks to our everyday habits. 

I know I’m ready. Are you?

Photo courtesy of @tallulahalexandra

More often than not, I hear people say that they skip breakfast. Don’t underestimate this meal; it’s actually one of the most important since it sets the tone for what you consume for the rest of the day. I like to call it the “gateway” meal ­ if I start the day with a bagel, muffin, or croissant, I find myself making excuses for bad food decisions the rest of the day. How many times can you really tell yourself “I’ll just eat better tomorrow?”

Instead, start your morning with something that’s actually good for you. Like a superfood. I recently discovered chia seeds and never looked back. According to the FDA, a one-ounce serving of chia contains 9 grams of fat, 5 milligrams of sodium, 11 grams of dietary fiber, 4 grams of protein, 18% of the RDA of calcium, and tons of antioxidants. It’s also been proven to slow down how our bodies convert carbs to simple sugar. Ah-maze-ing.

One of my absolute favorite ways to eat chia is in a pudding form. And, it’s incredibly simple to make:

Combine 1/4 cup of black chia seeds with 2 cups of coconut or almond milk; add 1tsp of vanilla extract and 1tsp of honey. Mix well and refrigerate overnight. When you¹re ready to serve it the next morning, top it with nuts, fresh berries, or dried fruits.

Healthy start? Done.

Photo courtesy of @hannahbronfman


It's very easy for me to make excuses not to go to the gym, or to a yoga class, or go to SoulCycle. But, we can’t make excuses for not walking, since we do it all day, everyday. Walking, without a doubt, is my quiet time; my zen time. It¹s a time when I pop in earphones, drown out the day, and let it all go. Or, if I’m lucky enough, getting a little dose of nature does wonders.

One of the best tools to track your steps and your mileage is right in the palm of your hand with the iPhone Health app. Trust me. It’s one of the handiest apps out there, you can’t delete it, and it will change your life.

Although you can set your own goal, 10,000 steps per day is by far the most common (and recommended). 

Think about what walking 10,000 steps would do for your day. To give you context, that's just about 5 miles. Maybe it inspires you to walk a couple more blocks to the next subway stop. Or, maybe it motivates you to go out for lunch, rather than eat at your desk. 

But, no matter how you slice it, increasing the amount you walk per day is incredibly important, not only for your physical health, but your mood as well (endorphins, anyone?)

Best of all? All you need is a good pair of shoes and a great playlist.

Photo courtesy of @spotadrink

If you're like me, summer fun often involves a drink in hand: poolside, beachside, on a rooftop, you name it. If you're also like me, it can involve a not-so-pretty headache the next day. This is by far one of the most challenging habits to master, especially when your social life or career involves going out. But, it's essential for your well-being.

Here’s the deal: your liver goes into overdrive when you drink. Your body focuses so much on detoxing that it actually causes your blood sugar to go down and your blood fats to go up. Because, your body metabolizes alcohol first, it actually delays the absorption of other nutrients, all while dehydrating you. In other words: it’s diet kryptonite.

So cut back. Way back. Make a conscious effort to choose one day to make your “designated drinking day” (DDD) for the week. If it’s a Friday night with the girls, own it. If it’s a Sunday Funday with the guys, own it.

If you simply can’t help imbibing another day, (hey, it happens) stick to drinks with lower alcohol content. For example, switch from an IPA with 9% alcohol to a wheat beer with 4.6%. And, make sure you drink water in between.

Remember: it’s not about binge drinking on your DDD and recovering the next. This habit takes discipline; but, you will feel oh-so-good, I promise.


End of summer blues. Readjusting. Deadlines. Events. Projects. The start of Fall marks the pickup of activity at a heightened pace. It’s overwhelming, to say the least.

One of the biggest takeaways from my yoga practice is mastery of breath. It’s something we rarely think too much about, yet it’s truly one of the most powerful tools we have.

Think of the breath in the same context of rebooting a computer. When there are too many applications running, it gets hot and then it freezes – unable to accomplish anything else. So what do you do (aside from calling IT or throwing it out the window)?  You restart it. You give it a moment, let it regroup, and then turn it back on. And guess what? It runs better and more efficiently. Success!

The same principle applies to you. When you find yourself getting frazzled – work is piling up, your boss needs something completed in 30 minutes, you’re trying to plan a night out with your friends, and you’re balancing a relationship – breathe. 

Instead of playing up that panicky feeling in your chest, make a habit of “rebooting.”  Take five deep breaths in and out in your desk. Clear your mind by focusing on the sounds of your breath. Then, with a sense of calm, make a list of everything you need to get done for the day. Not the week or the month – just the day.  Then, check, check, check. Now how good does it feel to be calm and organized?

There you have it. Four not-so-drastic habits to adopt to make you your best self this Fall. What are you waiting for?


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