Editorial – Kale with a side of fries

5 Holiday Tips to Keep you Grounded this Season

Tracey Levy — Sun, 01 Dec 2019 18:19:41 +0000

Bring your own food

No matter where you’re going, an office holiday party, Christmas or just to your friends house for Secret Santa, you can always bring your own food/make something that you know you want to eat. Make sure to bring enough to share but this way you’ll always know exactly what you’re eating and that the ingredients are going to make you feel GOOD! Doesn’t mean you can’t enjoy or nibble the other food available but this way you’re sure that you’re going to eat something that you definitely want.

Try to sweat it out before AND after a big meal

The before gets us grounded and in the mood for eating and drinking exactly what we want. It’s not that you shouldn’t indulge but after exercising, you’re more likely to think before you eat since you’ve just worked hard and burned lots of calories. We tend to be conscious and mindful of our choices after exercising so make sure to get it in before you go.

The after gets your body moving and gets your metabolism back in action. I do not believe in feeling guilty after indulging and enjoying but this way you can get back on track sooner rather than later.

Don’t just eat it, to eat it

Just because it’s in front of you, doesn’t mean you HAVE to have it. I’m all about taking a step back or a quick breath before picking something up to eat it. Do I really want it? Is it something I really like? Will it make my belly hurt? Answer those questions before diving in. This way you’re sure to only eat things you really want and that you know will make you feel good.

Don’t skip breakfast the morning of a big holiday or party

It’s a very old school way of thinking to fast or skip meals before eating a big meal (like Thanksgiving or Christmas dinner). It’s a total myth to think that we’re able to pack more into our bellies and that it could be the healthier way to go. Instead, make sure to load on up your favorite breakfast and fuel your body no matter what you’re planning to have later in the day. This keeps your metabolism working properly and allows you to keep consistent with your meals even if you have a big one coming up.

Be true to yourself!

It’s very easy to get caught up in what you “should” be eating and drinking over the holiday season. If your grandma made her traditional dish, how can you skip it? If your best friend is hosting for the first time and cooking up a storm, you don’t want to be rude and not try it all, right? Wrong! You must be true to yourself and your body. Nobody else gets to decide what you eat, what you drink and how much of either you do.

**Enjoy the holiday season and all of the deliciousness that comes with it. And remember that it’s the company and holiday spirit that can fill you up just as much as the food!

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3 tips on how to feel your absolute best at all of your summer events

Tracey Levy — Tue, 02 Jul 2019 22:00:32 +0000

A common theme that keeps coming up on my coaching calls over the past month, is what to eat or bring to a BBQ. With so many choices it can be hard to determine what’s healthy and how to stay within a reasonable portion size.

Check out my top 3 tips on how to feel your absolute best at all of your summer events!

Bring something you know you can and WANT to eat! Even if there are tons of other options on the table, at least you’ll know that what you brought incorporates the foods and flavors that will make you feel your best. You can get creative or stick with something simple but showing up with your own food gives you the chance to load up on that and just potentially taste other foods that may not serve your body nearly as well!
Of course you’ll want to enjoy the foods being served but when we show up to events/parties/BBQ’s hungry, we’re more likely to over eat and indulge in things we don’t necessarily want. Have a snack or small meal before you head out so you show up satisfied and not ravenous – this way when you do decide to eat, it won’t be too big of a portion and likely not too much of what you don’t really want. Let’s be serious, when we’re hungry, EVERYTHING looks good! Walk in prepared!
Stick to the one plate rule. Fill your plate with the food you want, even those foods that may seem indulgent but you just want to taste…and then…don’t go back for more! Chances are you’ll be full after you eat your plate – your brain just needs time to receive the “full signal” from your digestive system. That takes about 20 minutes. So eat slowly and mindfully and don’t rush back for seconds. This “one plate rule” majorly helps with portion control and keeping yourself in check! This applies to grabbing for the chips, dips and even crudité – too much of anything is still too much!

BONUS: Drink more water than you think you need! One of my favorite topics is hydration but in the spirit of keeping this short and to the point let’s focus on how it keeps you full! If you drink at least 8oz of water before a meal, your body will just need less food because it’s being filled up by liquid! And while it may sound like a weird trick, often times when we’re experiencing hunger pangs, we’re actually just thirsty and possibly dehydrated. So drink up before heading to your next party, BBQ or event and try this bonus tip and notice the impact loading up on water truly has!

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Mondays With Marcus

Tracey Levy — Thu, 01 Nov 2018 05:10:35 +0000

Welcome to Mondays with Marcus!

After four years in business and almost nine dating/being married to Marcus, a common theme always seems to arise with me and my clients that relate back to our dynamic – how can I go out and still be healthy YET still be social and “fun?”

*Using quotes here because fun is so subjective! Isn’t eating kale salads fun? It’s all in the eye of the beholder I suppose!

Anywayyyyy….one of my very first clients had a huge issue with his health journey because his wife refused to support him. She ordered in dinner for their family every night and was not willing to change her ways NOR support his desire to eat cleaner and live healthier.

I have seen this over and over but it’s not always a spouse. Sometimes it’s a friend, family member, coworker etc. If we aren’t being supported by the people around us, we’re just setting ourselves up to fail.

Over time, Marcus and I have come to an understanding about how we differ with our eating. I consider myself 90/10 and Marcus…well…he’s closer to 10/90.

*If you haven’t heard of 90/10 before, it’s that I’m 90% clean and 10% fries, wine & other deliciousness.

Just about every single time Marcus and I go out, it’s a conversation, it’s a thing. How are we going to find a place that accommodates us both? I would say we’re really good at it NOW but it took time. We both know what the other needs and we also know that sometimes, one of us must compromise – isn’t that what marriage is all about??

I also had to be okay with Marcus not always wanting my salmon, quinoa and veg dinner. Instead, he’ll opt for Chinese takeout. More healthy leftovers for me!

So…what IS Mondays with Marcus? This is going to be my Monday series showing how different we are, yet, how we coexist. I KNOW that many of you can relate but instead of looking at it as an obstacle, I want to show you the possibilities. Even with such difference, we can both be satisfied. AND, this will show you that Marcus’ choices don’t affect MY choices.

Get ready for lots of split screen shots, videos of us figuring out where to eat, and how we still share. Hint: It’s challenging sometimes but we can still make it happen!

Let’s see if we can change this 10/90 to something a littttttle closer to my 90/10… stay tuned to find out how we do!

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28 workouts in 28 days

Tracey Levy — Thu, 01 Mar 2018 22:25:01 +0000

I challenged myself to work out everyday in February – 28 workouts in 28 days. How hard could it be? i created the rules and was almost too strict in following them. I wanted to prove to myself that there is ALWAYS time in the day, it’s just our priorities may have to shift to make the room.

Here were the rules:

I had to complete at minimum, 15 minutes of exercise each day – more was always encouraged
I had to record my workout each day on a massive poster board that I created right next to my KWSOF desk
Walking didn’t count
Try not to make my husband crazy by talking about this non stop (jury’s still out on if I accomplished that one!)

To me, the biggest challenge was to make sure that I could rotate enough to give certain muscles a break, but also keep me interested and excited to move every day. Knowing that I’m very specific about my workouts, classes and what I actually enjoy doing, the calendar was incredibly helpful!

Most of you know that I’m a huge SoulCycle fan. I love the energy, the tribe, the sweat and most of all, dancing on a bike in the dark. SoulCycle sign ups open Monday’s at noon so I had to plan those workouts each Monday for the week, otherwise I wouldn’t get into the classes I wanted to with the teachers I wanted. On Sunday nights I would plan out the week and on Monday I would book it. Because spinning every day for 28 days felt crazy, I threw in a lot of yoga and HIIT workouts too!

But how did I really hold myself accountable? I’m super competitive…with myself! There were 3 days where I just couldn’t swing it. Two of those days I was traveling to LA and back to NYC and the other was just a jam packed day where I felt I couldn’t find even 15 minutes (which as I type this, sounds just not true, but it felt true at the time). To make up for 2 of those days, I did double workouts the week I was traveling in LA. My husband told me I was crazy (maybe he’s on to something?) but I had to stay true to my commitment. So I came up short in the end – I didn’t double workout to make up for the last day that I missed. And guess what? It’s totally okay! I have decided to continue this challenge for March because it feels good to strive for something and bring in my competitive spirit.

My calendar is made. Some of the blanks are already filled in. I’m ready to go! Want to join me? Find what you love to do, and map it out. If there isn’t a studio or a class you can get to, what can you do at home? We can ALL find 15 minutes to move our bodies every day. Imagine where you’ll be in 30 days from today? Don’t wish you had started with me, just do it!

We got this March!

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SAYING YES!

admin — Tue, 21 Nov 2017 03:54:33 +0000

Saying YES! My recap of HCI Live – a health coach event held in Dallas.

Hello Dallas! First timer over here. We’ll start with the bad news – I didn’t get to spend any time at all touring the city. The good news? I had a LIFE CHANGING three days learning high level coaching skills that are going to literally change my business and therefore, change all of you!

I came into this event knowing ZERO people. Some might call that courageous, but to me it was just a calling. I mulled over the decision to go but it was always a yes. If there’s anything I’ve learned from Stacey & Carey (founders of Health Coach Institute), it’s that your intuition is always right. We almost always know the right answer, it’s just allowing our brain to get to a place of yes. (Did you know that we all have THREE brains? Well, we do! And this weekend, I learned all about them and how they allow us to make decisions and how they can get in our way at the most inopportune times – hello anxiety!)

I landed in Dallas, got room service (eggs for dinner is always a yes!) and passed out. Thursday morning I walked into the huge room and picked my seat. I like to be up close so I can be fully engaged. There were three empty seats open next to me. Knowing how these events work, I was a bit worried because we do paired work and I didn’t have anybody next to me! But then, about 5 minutes after the event begins, three girls walk in and sit down next to me. These girls ended up being one of the most powerful gifts of this entire experience. Not only did I make new friends, I just found three amazingly talented coaches who I can officially call my tribe! We worked through a lot of areas of our businesses that needed some TLC, areas that just felt stuck. Then we decided to create an accountability group that will make sure we’re all sticking to what we say we’re going to do (still saying YES!)

Aside from all of that goodness, I learned new coaching techniques that will no doubt, change my clients lives. The change doesn’t come from me, it comes from the spark I can pull out of them and I now have new killer skills to do that.

I feel incredibly lucky that I have experienced three days of positivity, love, and learning. Nothing is better than feeling educated in the safest and most intimate place (ya know, with 800 of your people next to you).

I came in saying YES and I’m leaving knowing that there is still so much YES to come! I have new programs coming in 2018. I have new talks being created right now that will be LIFE CHANGING. Do you want to find balance in your life? Lose those dreaded extra lbs? Find lost energy that you’re missing every single day? Just wait for it…your moment is coming and I’m going to help you get there!

GO BIG OR GO HOME! – this is the motivation and reminder I need to really make a BIG impact!

And now for the eats:

This trip had a lot of room service (YES to treating myself!) but I did get in a few other delish meals, who knew that Dallas was such a healthy minded city?!

Top left: Freshii salad with tofu and loads of veggies

Top right: Room service breakfast: hard boiled eggs with fresh fruit and green tea

Bottom left: Sweet potato fries from Pyramid – the hotel lobby restaurant

Bottom right: Greek salad with tabbouleh and falafel from Café Izmir (some of the best falafel I’ve ever had!)

Not pictured is my amazing (WILD) salmon salad from Snappy Salads – was too hungry and forgot to capture it. I was dying to get to True Food Kitchen but just didn’t have the time. Next time for sure!

Stay tuned for all of the exciting additions to KWSOF – lots of goodness is headed your way!

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My 2017 Mantra

Tracey Levy — Tue, 03 Jan 2017 15:48:28 +0000

My mantra/goal/intention for 2017 is….

to lead with my heart
to stand up for what I believe in
to be kind to my body
to not be so hard on myself
to proceed as if success is inevitable
to LOVE the walk as much as the talk

and last but not least….to be the kick ass leader of Kale With a Side of Fries for me and for you!

Now I will write all of these down and stick the note in my bedside table. I plan to check them out as often as I need to stay on track and stay motivated this year! HAPPY NEW YEAR!

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End of an era = a brand new chapter

Tracey Levy — Fri, 30 Sep 2016 03:48:54 +0000

Oh I’m feeling all the feels writing this…but just 18 more days in this apartment. The apartment I have called home for 8 ½ years of my life. This apartment (that sits atop five flights of stairs so I naturally refer to it as “the penthouse”) has housed countless friends, hosted Halloween & NYE parties, dozens of pre-games, dinner parties, and millions of memories that started off with me as a single girl living that corporate life. Then I met Marcus (at a bar no less! Yes, it really does happen!) went to nutrition school, started my own business and got married.

But when the stairs become too much and your pots literally have no place to go since the brick wall has run out of space, it’s time to move on. From the east village to the upper east side we go, where I plan to walk double the amount to make up for the loss in exercise from climbing my five flight of stairs everyday.

Follow our packing adventures on social media since it will be a miracle if Marcus and I move out of here on speaking terms. I mean, he’s a hoader and I am not! Consolidating is not going to be our thing…

Here we go UES, we’re comin’ for you!

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My favorite Uber ride!

Tracey Levy — Thu, 15 Sep 2016 14:43:18 +0000

Good morning! I wrote the below email to my friend Missy and decided I needed to share it here as well! I had such a great experience meeting my Uber driver last week that it felt more like a health coaching session than just a ride home. Enjoy!

Hi Mariss!

I had to tell you the cutest and best thing that happened to me today! I was in an Uber home from my parents apt (don’t tell Marcus!) and my driver was so cute. I had a long day and usually when uber drivers talk to me I get all “New York” and don’t want to talk to them, but he was different. After he asked what I do, he got so excited to tell me all about his health journey. He has lost 30lbs in the last few months and is so dedicated to losing more. He goes to the gym almost everyday and has cut out packaged food and soda. He told me he drinks 2 huge water bottles each day because somebody told him to do that (he was so proud!)

The best part though, was he was asking my opinion on ways to eat healthier, meals to cook, and how to stay motivated. I normally don’t go around just advising people because without knowing their history and really knowing their goals, it’s tricky, but I had such a soft spot for him. It was his 30th birthday and he just wanted to make a real change in his life as he got older. SO CUTE!

Made me really love what I do and proved that you can meet people ANYWHERE! Sometimes I get shy about telling people what I do or how I do it and this just showed me to be much more open because you never know whose life you could be changing/shaping/helping. Ok that’s all for now! Hope you’re having a great week!

xoxo

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3 tips for eating healthy on the road

Tracey Levy — Mon, 02 May 2016 21:10:14 +0000

3 Tips for eating healthy on the road

Travel much? Eat too much? You’re not alone!

Traveling for work can make eating healthy and staying on track really difficult no matter what eating regiment you follow (if you don’t follow any, that’s okay too but don’t you find that wining and dining clients can be so indulgent & exhausting? That’s partially because of what you’re eating!)

Making sure you’re prepared before getting on the plane or walking into that big client dinner can make all the difference. Read on for the top three tips on eating healthy while on the road, on a sales call or entertaining your favorite clients on a regular basis.

1. Pack snacks!

Gone are the days of feeling so famished that you end up eating anything and everything just so you don’t pass out. And no, coffee isn’t enough, you need real food! Keep snacks in your bag or suitcase so you can control what and when you eat. Some of my go-to snacks: unsalted nuts (almonds & walnuts are best), an apple (washed and ready to eat), LaraBars (just have one, it seems small but if you eat slowly it will satisfy your hunger). Packing your own snacks helps with portion control as well…which leads me to number two.

2. Portion control

Often times when eating out with coworkers or clients, we feel pressure to eat so much. Appetizer, main course, dessert & wine – sound familiar? Try to keep your portions small if you’re in a position where ordering each course and sharing is a must. Skip the bread, have 2 pieces of calamari instead of a big spoonful (or more) or go bunless on your burger. Passing on the bread & butter will be much easier if you’ve had your healthy packed snacks earlier in the day. If you can’t avoid certain foods to be polite or to not offend a client, taste everything but only take a few small bites so that you enjoy what’s in front of you. This will still allow you to focus on your main meal (fish & veggies perhaps?

3. Keep your plate colorful

Big client meals can often be at steakhouses or Italian restaurants where it can be a little trickier to keep your plate colorful. Why not try ordering a side dish of veggies as an appetizer? Attempt to stay away from an overload of heavy carbs that can creep its way on your plate. The more colorful the better, think important vitamins, minerals etc. Just some of the benefits of fruits & veggies:

Greens: Nutrients promote healthy eye development, cell growth & overall balance in the body
Oranges: Beta-carotene & vitamin A which boasts eye & heart health
Reds: Aids in heart health & improved memory
Violets: Boosts motor skills, eye development & the immune system
Yellows: Vitamin C, helps overall support of the immune system

So, instead of bread or chips, try ordering veggies to dip into hummus or guacamole. You’ll be supporting your joints, promoting collagen growth, detoxifying and adding powerful antioxidants into your diet while still enjoying the appetizer just as much as your client!

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