No such thing as a bad food

Eating healthy and enjoying life’s celebrations can be tough. As a dietitian we are taught about the major impact of food in everyone’s lives. We have to eat to live!

There is no such thing as a bad food! Only over consumption and portion sizes. Let me clarify a bit here. Yes of course some foods lack fewer nutrients than others, which could make them “good vs bad.” Although, you can still enjoy your MacDonald’s burger and fries every now and then. When we are eating these things constantly, that’s when it can become and issue with your health. Eating more nutrient dense foods are better for your body overall. So enjoy the great foods we have, maybe less often as treats! (Not cheats!)

I recently celebrated a lot. We had our 2 year wedding anniversary, 2 weeks later Valentine’s, 2 weeks later my birthday. All while I was trying to avoid alcohol and sweets. I still fed my body healthy food during the week. Indulging more on weekend celebrations– things we haven’t done in some time. I enjoyed myself! I do not feel guilty. I did not make myself go workout due to “bad food choices.” That is not a way to live. Workouts should never be a punishment but more a reward for your body. It’s amazing what our bodies can do! Reward yourself with a great sweat while enjoying the endorphins after.

During my weeks full indulging I noticed my mood was very different. I was a lot more tired and things irritated me when they might not have before. I found this interesting. When I gave my body real nutrient dense foods that taste great my mood, view on the world and everyday life were so much better. I was so much more positive toward myself and my body. What a great thing to notice about myself. Anyone else have this too?

Thanks for reading— E.W.


Another Surgery… round two. 

Well Hazel, our oldest 3ish, has to have another TPLO (tibial plateau leveling osteotomy) surgery. Meaning she basically tore her ACL- of dogs had them, which they don’t. She tore her right leg back in October. Then last week we had done it again. I think there was about an 80% chance she would do tear the other. I just hoped we be the “lucky” ones… not so much. 

So this means March 9th- earliest date we could get her in- we will go for surgery. She says the night then we are on full house arrest. No playing, running, jumping. Leash walking outside. Then crated most the time. Which she loves her crate so that isn’t too bad for her, as it’s more sad for me. For now we are on some pain meds, leash walking and limiting activity. She was just recovered from the other so I thought we had the “all clear.” I’m not sure if it’s worse on me or us. It’s hard seeing her sad and wanting to play but not letting her. We will get through this!

This is right after the first surgery. 

More to come…


Married Life

What 2 Years Of Marriage Has Taught Me

Tuesday the 31st was our 2 year wedding anniversary. The 2nd year flew by even faster than the 1st. Our “gift” to each other was another dog, another 15+ year commitment. She is a great present and brings lots of laughter into our daily lives. In prepping for this post I asked the Husband what he has learned here are his answers…

1- “It’s okay to disagree… I didn’t really learn this but its something that I have had to do more often.” Which is true. I think I married one of the most opinionated people. ever. Which can be very tiring and frustrating at times. But overall we agree on most things!

2. “I have to communicate more with you… meaning I can’t just say ‘okay’ or ‘yes’ to you I have to elaborate things” which is very true. If he just answers yes to something usually I will ALWAYS ask another question because that answer was not enough information for me.

3. “At the end of the day we are still a team.” I thought this was a great one. He is right. No matter what we are in this life together. So no matter what happened that day we are still a team, even if it feels like we are on defense for while.

Here are mine.

1. I have to be very very specific in my communication with him. Heres an example. I went to run some errands one day, before I left i said can you vacuum the floors. Now to me, I mean anything on the floor that can be vacuumed – which is everything. All types of floor, carpets, and rugs. When I got back I asked did you do the floors, after noticing something on the rugs… he said “yes.” I said “did you do the rugs and carpets?” He said “no, you didn’t say that…” Therefore I learned always say EXACTLY what you want done and how. Or else don’t be upset when he did it, when I wasn’t specific.

2. You don’t always have to be right, even though if feels so good when you are. As mentioned in his answer about disagreeing, there are many times I know I am right but just let it slide because it’s not worth it. Choose your battles.

3. Have your “me” time. Yes we’re married, yes we love each other, yes we spend a lot of time together. But we have to do some things alone. I have my workouts, he does too. I take Hazel for walks alone. I watch TV shows alone (Gilmore Girls). We have shows we watch together and will walk the dogs together but the time alone for a bit makes the time together even better. (we do more than just watch tv and walk the dogs together, btw) We are also different in this aspect that we are both only children. So, we both grew up never having to share anything. I think we have done a good job together on that. Although being only children makes us want to have “me” time more often than others, probably. This works for us, so that’s all that matters.



My No Alcohol & No Sweets Challenge… and more

Well, I’m back on my challenge of no alcohol and no sweets. I did this before Christmas for 3 weeks. Then I started it again after New Years for another 4 weeks or so. I indulged, way indulged, this weekend for our 2 year wedding anniversary, which is actually Tuesday. So I will re-start on Monday until the end of February for my birthday.

You may ask why… well I have found that I feel a lot better if I don’t have these things. I usually only drank on the weekends while we would always, always, always have sweets at work. Does anyone else have that issue?! Eat healthy at home, away from work, but it seems 10x harder at work?! Ugh. It is a challenge for me. We’re always having parties with great food. I work with some amazing cooks/bakers. Anyway, I feel a lot better, my workouts feel more productive and I’m less “bloaty”during the week. Now, note we did buy some Girl Scout cookies so I may have had a few of those during my time of no sweets. But I limited myself to 1 a day, if I wanted one.

If you’re interested in doing this with me, comment below! Maybe I can start a small group!

My Dietitian training, we learn to teach “there is no such thing as a bad food.” I don’t like to have people limit or take anything out of their diet. Some people will say well McDonalds is a “bad food” place. No, it is the amount and how consistent you are in eating McDonalds. If you’re eating it everyday all the time, yes there are better food options. But this doesn’t mean you can’t go have a classic American cheeseburger every once in a while.  A good way to think about healthy eating, it is a lifestyle choice. Everything you put into you mouth is a choice. You get to choose the things you fuel your body. Most people are surprised by how better they feel by making easy diet changes. Our bodies are pretty amazing things. —Also, if you bought into one of those cleanses for the New Year, it’s a bunch of crap. If you have a working liver and kidney you’re getting “detoxed” everyday all day. You feel like crap because you probably over ate over the holidays (guilty). So put on your walking shoes, grab your pup and go for walk, you’ll feel better soon. And drink more water. Most people are walking around dehydrated. Our brains read the hormones for thirst and hunger almost the same way. So before you grab for those chips for a snack at 3pm tomorrow, grab some water, see how you feel after. You probably won’t want those chips anymore.

Pupdate: Merle and Hazel are now used to each other. It is officially one week since we got Merle, and she turned 10 weeks this week. They seem to be adjusting well. Hazel is just exhausted every night. We are still working on potty crate training but she will get it soon, I’m sure. Merle likes to wake up at 2am and 4:30/5:00am now. I have went in a couple of times this week at 2am to calm her down. She did eventually go back to sleep. This week, we are not going to give in when she cries. We will attempt to hang tough. She is sleeping in her crate in the next room, while Hazel has to sleep next to me. I think it is helping her realize she isn’t being replaced. I’m not sure if Merle would do better in our room in the crate, but we may give it a try. To see daily pictures check out the Instagram or Facebook pages linked on the side of the blog. Both are called PittyTails.

Favorite Things

3 of my favorite things…

1Iced coffee – preferably Starbucks with light cream, unsweet. this has been my “go to” drink lately. You can get from your local Starbucks or buy the bottle in the store pre-made. I add a little half & half at home, so it is a light brown color. This is about ~30 calories for 24 oz (venti) compared to regular Starbucks drinks are anywhere from 200-500 calories. I do not count calories, as a Dietitian I feel this is not a way to live.  That’s probably another topic for later.

6ff94a2902d85743b718a852c52eb4e9_number-2-clipart-cliparts-co-clipart-number-2_625-833Mindy Kaling’s book – Is Everyone Hanging Out Without Me?  I just started this book as of the other night. I am only about 20 pages in and was already laughing. I really enjoyed her show The Mindy Project, on Hulu. I find her funny, amusing and very honest. The first chapter is titled “I Forget Nothing: A Sensitive Kid Looks Back.” In this she writes about her childhood and being chubby. My favorite line so far is “I am pretty happy with the way I look, so long as I don’t break a beach chair.” (Kaling, p.  20). I think that is a pretty good mantra, there is too much self hate out there. Enjoy life, and begin to love your body, as long as you don’t break your beach chair! I am attempting to read 1 book a month, if not more. I just finished a book called The Book Of Speculation. It is 2 different stories going on at the same time that eventually collide together. You can read more about it here: Book Of Speculation. You can also read/buy Is Everyone Hanging Out Without Me? here: Is Everyone Hanging Out Without Me?


images-2Kodiak Cakes:  I have heard a lot about these, but was unsuccessful in ever finding them. Until… ahhhh one day walking around Target there they were! About $5 a box, on sale. All you do is 1 cup of the mix with 1 cup of water for pancakes. For waffles, add about 1 tsp of oil. I have only tired the Protein Packed Crunchy Peanut Butter so far, it was fantastic. Primg_0980oviding about 14g of protein in the peanut butter mix, whole grains and ingredients you understand. From researching their website, they offer a lot more than just flap jack and waffle mix. They have a gluten-free option, muffin mix, granola, oatmeal and more. Visit their website here: Kodiak Cakes.

Continue reading “3 of my favorite things…”


ugh, I forgot my fitness watch!

This morning I forgot my beloved new iWatch. I have been wearing mine religiously since Christmas. I love the fitness aspect of it. I used to wear, sometimes still do, a FitBit tracker. I feel that my day is better knowing how much or little I move. It makes me conscious of my movements throughout the day. I meant who wouldn’t love to know, they took 10,000 steps that day! Do you have a fitness watch you love? does it help you? are we addicted to technology? (probably).

here’s what happened…

woke up at 4:45 to attend a 5:30 am Camp Gladiator class. Mind you Merle, new 9 week old pitbull pup we got Saturday, cried for about an hour last night making our bed time later than usual. Therefore, the alarm came QUICK! Husband said he would wake up when I did so he could start the day with the pups. Got dressed, got Merle out of her crate – which had soaked puppy pads inside – which she was standing in (icky!), by now it is 5:15. I GOTTA GO! I grab a banana, fill my Yeti and quickly rush out the door. Half way through the drive, I notice I forgot my watch in the mixed of helping get Merle outside, clean up and get me together. For about 2 minutes I debated  “should I turn around?!”. Then I decided no, not worth it. Although now, I am sadden I didn’t. I feel that my whole workout wasn’t as good because I couldn’t check the time, calories, heart rate and steps.

This burning thought to turn around for a watch got me thinking…  why did I must have it? Why did I think that my workout counted more because I wore it? I shouldn’t be this attached to such a physical worldly object. My workout was great! I did not need this watch to tell me that I was doing a good job, or to post the final picture of what I “did” during my workout before most people woke up that morning. I need to be more mindful of my workouts. Listen to my body and not rely on something electronic to tell me so. Now don’t get me wrong, I love the technology of my iWatch. It provides me a sense of security when running, if I don’t take my phone. The series 2 iWatch can call 9-1-1 if needed, track my location while telling me distance, calories burned and time. With this lesson learned today, I will take in stride the days my steps and calories don’t get counted during my workout. Taking these days to listen more closely to my body!

For those wondering “what is Camp Gladiator?” (CG) check it out here: Camp Gladiator    I love CG, I attend multiple classes a week! It has changed the way I workout. I would high recommend this to anyone looking for a group workout class with lots of energy, great people and accountability.

Thanks for reading… Peace & Blessings –