Are You Ready for Some…..

SNACKS!  Yes, Superbowl Sunday is one of the most SNACKTACULAR days and there is nothing I love more then a reason to get your friends & fam together with bowls of cold creamy (and sometimes hot) dips, and all of the Crunchy things to dip in them! I may not follow football…. but aside from eating all the foods, I’m just really excited for the Lady Gaga concert happening on Sunday… just sayin 😉

As I always say, balance is key and food denial is not the answer, so let’s keep it real and of course TASTY!

If you know me, I have a savory palate. Give me all the chips and dip!!! I will take chips over cake any day!  So as I look to some of my guilty pleasures and favorites, here are some things I will be serving up this Super Bowl Sunday – nothing fancy just tasty, simple and healthy!

Generally when I think of sporting events, I think of fried foods….one of my guilty pleasures is Onion Rings!  I think the key is to keep them crunchy, and my preference is to use Panko instead of breadcrumbs, making them extra crispy – add any extra seasonings you like to give it an extra kick…. still contemplating what to add to today’s batch!

Now you know the Avocado and I have a love affair ❤ ❤ ❤ – so there is no question there will be Guacamole!  What is not to love about this delectable dip???  Although higher in calories, this dip is packed with lots of nutrients!  I like to add tomato, red onion, garlic, jalapeno and if I want a little extra spice sometimes a little Cayenne!

Would love to know – what do you put in your Guacamole???

Speaking of Dips, I found some inspiration and put a twist on this Ranch Recipe a while back and will be sure to put this out as well!  Ranch Dip is a bit of a staple.  From Veg, to chips, heck even to wings it is versatile fave goes well with all things crunchy!  I’ll be putting out some Veg with the Chips but as a side note, this universal dip is also great as a salad dressing!  All you need is Greek Yogurt (suggest 2% but you can still use the nonfat and it is good too!), Olive oil, garlic and Dill (I use dried – it’s easier, but if you have fresh all the power to you!)  A little parmesan can be added, but I have done without and it comes out just as good, so this is completely up to you!  The dip is extra thick and creamy, and although you can make this in a pinch, it is great if you make it a little ahead of time to let the flavors marinate!

Ok let’s get prepping!  Who are you routing for?
(TEAM GAGA!!! 😉 )

Keep it Tasty!


Is there Avocado in it? Then YES!

My love affair with avocado will never cease to exist.  This glorious, tasty green fruit brings so much joy and delight to my life in the most simplest of ways. :::swoon:::

In looking for new ways to incorporate my favorite fruit into something other than ❤ Avocado Toast ❤, I took some inspiration from IG and google and found Avocado Pesto! (There are a variety of recipes out there and I used one from POPSUGAR as a base)

Take note: I love to cook, I love eating fresh food (heck, I love eating 😉 ), but when you’re running around all day, time just gets away, and the priorties become: let’s eat something and eat something quick before the HANGER sets in!  I’m all about meals that are simple, quick, healthy and of course TASTY!  This recipe hits ALL categories!!!  The creaminess from the avocado almost makes this meal like a decadent, indulgent treat!

I’ve been saying this for a while now… Fat is your friend (the healthy fats to be exact) and the avocado is
P U R E  P E R F E C T I O N!  Great for your skin, full of fiber and good for you heart healthy fats!  This kind of fat is what will keep you S A T I S F I E D!

For this meal in particular I chose to go half pasta and half zucchini noodle.  Why, you ask?  Well, your bod does need some carbs – it is a part of the fueling process! Being a T1D, I choose Barilla Plus as it is high in Protein and Omegas – this slows the breakdown of carbs (whether you’re T1D or not, def not a bad option!).

Adding the zucchini noodles will help fill your plate, and is a great way to add some extra greens and good for you nutrients without packing on extra calories and carbs.  Your bod needs carbs, but unless you are running a marathon there is no need to overload!

*Here’s a little something…. if you’ve never truly measured out what a serving size of pasta actually is, I HIGHLY suggest doing so.  It will open your eyes to seeing what a true serving size is, and sadly it is a far cry from what you are served at a restaurant.  This is where I insert the Zucchini Noodle love 😉

What you will need:
Serving Size of pasta measured out (optional)
1-2 Green Zucchini
1 Avocado
Basil Leaves 1/3 cup (or dried – I used dried as I did not have fresh – 3 tbsp dried)
Olive Oil – 1 tbsp for sauce, 1-2 tbsp for Zucchini
Garlic (I prefer more so I used 2 cloves)
1/2 lemon (juice)
Tomatoes (optional – this is my add in)
Parmesan Cheese (optional – of course this is my add in… it’s Cheese and little sprinkle goes a long way!)

While your pasta water is boiling – get your zucchini noodles prepped and put off to the side and start on your sauce.

For the sauce: combine Avocado, Basil, Salt, Lemon, & Garlic.  Personally, I do not have a food processor, but use an Immersion Hand Blender.  Blend until smooth.
(SIDE NOTE – The Immersion Blender is one of my absolute FAVORITE appliances!  I use it for everything from Sauce, Soups, Smoothies – it takes up very little space and so easy to use!)

Saute your zucchini noodles in a little Olive Oil until done to your liking, then combine the Noodles and Zoodles together.  Pour in your sauce, add tomato if you like (I love tomatoes in this, it is a perfect filler, adds beautiful color to your plate and is another  heart healthy fruit!), plate and sprinkle a little parmesan to finish! (You know I had to add a lil cheese in there somewhere!)

Image may contain: food

And there you have it, minimal prep, minimal clean up, all good for you real foods,  & ready in under 25mins!!!

I’m looking forward to when it gets warmer out to try this one chilled!

Keep it Tasty friends,


Happy Thanksgiving

Healthy Lifestyle is year long, not “oh the holidays are coming so I should work out”.

Workout because it is good for you.  
Workout because it feels good and how it makes you feel.
It is a feeling not a numbers game.  Those endorphins, how your clothes fit – those mean more than any of those numbers.

Life is meant to be lived, enjoyed an tasted! with no regrets!

This holiday, instead of concentrating on calories, put that effort into TIME.

Time spent with loved ones, family & friends.
Time for you, to relax, meditate, workout…something good for you!
Time to disconnect.  This is a tough one, but take the opportunity to disconnect and truly be in the moment – LIVE!

Now I have had stuffing on my mind for the last week.  It is simply my favorite quintessential Thanksgiving food.  Savory, carb-filled, slightly crispy goodness covered in gravy. It could be that this is the only time of year I eat this glorious glutenous glob that makes it so good – but I am going to enjoy every bite!!!!  Oh yeah and a piece of pumpkin pie too!  (I’ve got my Bolus game face on!) 😉

It’s called balance 🙂

Wishing you nothing but good vibes and good food!

Stay Fit Stay Fly & Keep it TASTY!

JAM OF THE DAY: On My Mind – Ellie Goulding



NYFW | Athleisure House

Monday night.  That cool, beautiful end of summer feel…I had the chance to attend Athleisure Mag’s Fashion Event during New York Fashion Week! Athleisure House!

Now here’s the deal.  You know spandex is my business casual, I live out of my gym bag (sometimes multiples), and I play Clark Kent on a daily running all over this crazy city.  Finding clothes that look good, feel good and take me from the gym to a meeting are what I’m all about!  Even if not heading to a meeting – you should always want to be looking fly, especially with your greatest accessory SWEAT! 🙂

The venue was perfect for this night – outdoors!  Models were on display in varying designers.  I was most interested in Noli Yoga – although I wish they had shown more looks, I thought these were ab fab!

It wasn’t just fashion, I also had the opp to try out some super awesome Bevs – both of the hydrating and adult kind 😉
100% Spring Water in one of the more sustainable packages for “bottled” water today.  Ok so I can effectively hydrate, have a positive impact on the environment and it is locally made in the state of New York?  WIN-WIN-WIN

Next up was the new Adult Beverage TRULY Spiked & Sparkling
Had the pleasure of trying the Grapefruit flavor.  This is definitely a nice refreshing spiked alternative!  Brewed like beer but it is Gluten Free, Low Cal and Low Carb (Hey there fellow T1Ds!)  I am curious to see where this goes!  Described as “lively & effervescent” and I must say I agree!

Good Vibes all over, the DJ was on point, mixing up a whole bunch of goodness – not of your Top 40 Variety  – which was TIGHT!  SIDE NOTE: has anyone else noticed the ridiculous amount of 90’s remakes? Don’t get me wrong I am loving it, ALL of it, although it always leaves me questioning – “it couldn’t have been that long ago, could it?” yes, you foolish woman, yes it was.

To top off the evening, I departed with a hecka sweet Swag Bag!  This was a gem, a super cute reusable shopper full of products I CANNOT wait to try!

Included in the bag: Nature Republic Skincare Package.  You know I love Korean Skincare lines and Face Masks so I’m SUPER stoked to try this out!  (I do wonder how Banana Republic feels about the use of font.  File that under “Things that make you go hmmm”)

Trilogy – Make-up Be Gone Cleansing Balm.  I ❤ Make up, and love natural products.  Let’s see how this one rolls.  Will revert back to you on this soon!

A pair of HOM men’s Boxer Briefs….Size M, French Company…. being that these run a bit on the, ahem, smaller side – I think I have some new lounge shorts 😉

I even learned what a TigerNut is (no, not something that fits into ^^^ (yep I took it there :P).  It’s a small root vegetable chock full of prebiotic fiber (aka great for digestion and staying satisfied).  If you’re a Paleo kid – this could be your snacktacular jam….although not exactly my cup of tea…

All of this came in an adorable one-of-kind shopper by Quilted Koala!

Thanks to Athleisure Mag for having me join in on the fun!
Till next time…

Stay Fit Stay Fly!

Throwback Thursday | Dominican Republic

Ahhh take me back…. here’s a little Stay Fit Stay Fly TBT style…
Having the opportunity to get away and cut off from all technology was just what the doctor had ordered!  Sunshine, breeze blowing through palm trees, and a delicious adult beverage in hand – I can seriously get on board with this mermaid life! 😉

Taking time to relax and make time for yourself is a necessity!  Now, although I was on vacay, that doesn’t mean I left the healthy lifestyle at home BUUUUUT I do make sure that I enjoy myself! (Remember it’s all about the Balance!  ;)) You have to live your life, and being in another country, one of my favorite ways to experience it is through FOOD!

Starting every morning with this colorful plate of Tropical goodness was the best way to start – you really can’t get it like this at home – some of my personal faves of pineapple, papaya and mango!!!

(Gorgeous right???)

Swimming in the pool & the ocean were delightful (shocking to those who know me in NYC, but in a tropical setting, what can I say I really am a mermaid).

(Just like this, I swear…)

Renting bikes was a fantastic way to get around and see more of the island!  No road biking here, total beach cruiser…. though a few wrong turns, and some hills later, I’m quite certain this is one of the few cruisers to make it up there up – but all well worth it!

Now for some new adventures in the sun… STAND UP PADDLE BOARDING!  This has been on my list for a while, and a bit difficult at first but once you get the hang of it, it’s easy as 1, 2, 3!  Super awesome total body workout!!!  Looking forward to checking this out locally this summer…although I think it may lose some of it’s allure sans turquoise water….

Although no photos, there was group Banana Boating…just a mere 15 mins and your inner thighs will surely feel the burn!  Think of mechanical bull riding in the ocean…and your main goal is to hang on! 😉

Easy as 1, 2, 3!

Living the life of a mermaid and having fair skin means I need to take some extra precautions!!! SO so thankful for Beautycounter Sunscreen – this stuff is amazing!  Chemical Free, NON-GREASY and smells great!  A little goes a long way – I highly recommend it!  Check it HERE

Being back in the hustle and flow of life, I appreciate my down time even more!!! We all work hard, and it is equally as important to take care to ourselves and to allow some time to relax. My tech detox was well worth it!

Tell me, how do you like to keep healthy while on Vacay?
What do you do to take time for yourself when life gets crazy?

Stay Fit Stay Fly!  Keep it tasty!


JAM OF THE DAY: MERMAID – Flight of the Conchords
(super pumped to see them live this SUMMER!)

LOVE | 24/7/365

Valentine’s Day.  Just a friendly reminder to show the most important person in your life how much you care…..YOU! Although, this practice is 24/7/365 take some time today to show yourself some extra love!  Treat yo’self right in food, fitness and fun – do it for YOU!

Wishing you nothing but love & good vibes today, and always!  Happy VDay bbs! xx

Stay Fit Stay Fly,
JAM OF THE DAY: Show Me Love (Robyn)


OMG | Oh. My. Gouda.

Who art in my refrigerator, Hallowed be thy name.

Knowing me, you understand that I live by all states of cheese: Creamy, Crumbly, Soft, Hard, and Stinky to name a few.  This faith in all forms of pasteurized dairy goodness also brings out the devil inside.  My holidays can be summed up in the photos below.  Consumed, demolished and enjoyed –  every single bite and every single moment!  No rind left untouched, and no regrets (well maybe some 😉 )

(A lovely assortment of Spanish Cheese….gone, there was no chance for survival)

 (Cheesboard of local cheeses of Quebec… Don’t mind if do!)

Needless to say my body is going through a slow (even shaky) detox.  So while I shake off the cravings for this fantastical source of protein, Vitamin D, Calcium enriched D-Food (yes, cheese is super T1D friendly!), before my eyes appears this article in the January issue of Women’s Health Magazine! “Big Cheeses” listing 7 salivating selections and their benefits!!!

  (Do you hear that?  Yes, those are angels singing) 
Go out and pick up the latest issue with Jillian Micahels on the cover!

Everything from calming pms symptoms (cheese you’re my best friend), serving as a great source of protein and amino acids, even cavity prevention!  ( sure “I eat cheese for my dental health”…)!

Oh the sweet smell of JUSTIFICATION!  So while curbing these cravings, my consumption of mass quantities of cheese were not in vain! However it is still good to be mindful and aware of how much you are um enjoying….Moderation (yes I said the M word) is key!   In ensuring a healthy calcium intake during said detox, I am using my dear friend Greek Yogurt as a base for this antioxidant, protein filled snack!


As for my extra 30 minutes, I had a playdate with Bosu and an exercise ball!

Keep playing and keep it tasty!

Stay Fit Stay Fly!

 Jam of the Day: Bad (David Guetta & Showtek ft. Vassy)

It’s 2016 Baby

As 2015 came to an end, I ate up some of my own advice and took some time to recharge!  2016 is here!  What I love about a new year starting, is there is a sense of something fresh, a clean slate and world of possibilities!

Personally, I’m not for resolutions but I’m all about having goals!  Typically for the new year, many people set their “resolutions” and goals around their health and well being.  Healthy lifestyle choices are fo sho year round! Rather than looking at the year as one whole, set some attainable goals over the next month or two.  Figure out what it will take to achieve these goals and how you will get there!  Let’s see where 2016 takes us!

Joe & Carol (1)

Here’s where I’m going from now till February 29th.  30 Minutes of Activity per day (or extra 30 mins if you’ve already got some plans set)! This will alternate between cardio and strength training. Regardless of what my schedule is, I’m making that 30 (or extra 30) happen and hope you join me too!  Let’s have fun and get creative!  We’ve all got 30 minutes somewhere in the day so let’s lock it down! (I’ll be adding pics, vids feedback here and on instagram & twitter at @ssdancefit!)

We keep appointments with everyone else, how can we not keep appointments with the most important person in our lives… OURSELVES! So get your sweat on in a class, session, or outside – the time is there, stay committed and make it, treat yourself well, fill up on all those tasty, good for you, antioxidant filled foods, take time to decompress and time for you! Being active is important and so is mental health. Stay committed, be your best and live your best in 2016!

Speaking of Tasty and filling up on the good for you noms – here is quick, easy way to fill’er up premium!  Egg & Quinoa Scramble!  If you haven’t hopped on the Quinoa train before, here are a few things to know: this “superfood” is a whole grain, naturally gluten free, and chock full of vitamins, nutrients and antioxidants. High fiber, high protein and not only that, it is super easy to prepare!!! Quinoa for the win!!!

12401871_878086368975143_543625119603068750_o(2 eggs, 1/4 cup of quinoa, tomato, salt, pepper and cayenne)
To cook – just treat it like an omelette, letting the egg cook a little then adding COOKED quinoa – for this I added tomato, but you can use any veg you like!

Here’s to a TASTY 2016!

Stay Fit Stay Fly,

JAM OF THE DAY: Ain’t Nobody (Loves Me Better)

Burn, Fuel & Recharge

It’s a week post Thanksgiving!!  Oh the food, the booze – but it was fun wasn’t it?!  🙂  From the end of November and heading into the final month of the year (when did that happen?!) there is lots of merriment to be had!!!  Healthy choices in diet and an active lifestyle are not just for times when overindulgence occurs!  By maintaining these habits YEAR ROUND, enjoying your one-off days should not become a worry!!  Carbs be damned I sure had myself a second helping of Thanksgiving deliciousness – although questioned my judgement post consumption, not because of calories but because of discomfort!  I knew I should have worn something with an elastic waist 😉 but nothing like a small post dinner Whip Nae Nae to get a girl feeling better! (I kid not, it was a family affair).  A holiday that brings such joy, should not bring on such self loathing!

Now from my last post – the Spiced Nuts were great – they have become a staple! Protein, good fats, and good for you spices!! Nom nom nom nom…. The cranberry sauce on the other hand….*this is no reflection of the recipe*… I admit it… I went rogue. All with good intentions but did not follow the recipe.    I decided to try Stevia…let’s just say it looked alot prettier than it tasted.  Now, I know what your thinking… Cranberry Sauce…Hello Miss T1D?  don’t judge though, if you know your blood sugar and your carb counts it can be done!  Generally I use this condiment so sparingly and after doing much research and being horrified by the amount of sugar in cranberry sauce, multiple cups of sugar for a small serving!!!  MULTIPLE. CUPS. The spiced nuts recipe uses a few tablespoons and I even cut back on it!

It looked pretty……

It was a weekend of food, family and there was certainly fitness incorporated into said activities!  My playdate with the Bosu went rather well – we’re building our relationship! 😉

Hello friend….

After the long weekend I was fiening for some clean eats.  It was cold and chilly in NYC and after a day of teaching and running around Manhattan, I wanted something warm and simple.  Scouring the internet, I was super lucky to come across this Roasted Garlic Mushroom Quinoa recipe from Cooking LSL!   Why am I so lucky you ask?  Because her recipe was ON POINT!!!  Simple, declicious, clean, gluten free – it was just what I was looking for, and I’m super pumped to try out some more of her recipes!  Simple, Tasty and Satisfying  – now that’s what I’m talkin about!!!

As December starts and days of merriment ensue – remember to keep your appointments during the holiday craziness for the most important person that we always seem to forget… YOU!

Make time for yourself
BURN: because it’s good for you and it feels good!  FUN FACT: Not sure if you can get that workout in?  According to ACE (American Council of Exercise) –  Research shows that just 10 mins of cardio is better than nothing.  If you can’t squeeze in just 10 mins – I’m telling you straight up – you sit on a throne of lies!

FUEL: fill up Premium with that all natural, nutritious, antioxidant filled, Omega 3 lovin goodness!  FUN FACT: (to go with the spiced nuts recipe 😉 ) check out this article on why you should “Go Nuts for NUTS” from Everyday Health!

RECHARGE: meditate and sleep.  Your body and mind need a rest to function at full capacity.  Make that time for yourself.   FUN FACT: Some scary things happen when you don’t get enough sleep.  Memory loss?  Weight Gain? Not being on your A-game?  Check the deets out HERE thanks to the awesome people at POPSUGAR.

It’s about being conscious.  Burn it, Taste it, Live it!!

How are you going to Burn, Fuel and Recharge?

Make it Tasty.

JAM OF THE DAY: What Kind of Cool (QuestLove Remix) – Cody ChesnuTT






Get Your Drank On!

H20 style!  Yes, its summer and here in NYC we are in the middle of a sweaty heat wave!  So this is just a friendly reminder that to Stay Fit and Stay Fly you need to keep that bod of yours well hydrated!  Staying !will not only help with performance, but also prevent Heat Exhaustion and Heat Stroke!  Many of us think we are getting enough water/hydration but the hydration process needs to start before your activity! Estimate about 10.5 – 14 fl. oz before your sweat session!  Remember to stay ahead of your thirst – don’t wait until you “feel” thirsty!  Stay hydrated before, during and after exercise – also be sure to listen to your bod (it won’t lie to you!).  You know I love to sweat and I love a good extra push, however it is easy to miss some key symptoms of Heat Exhaustion  (thank you Mayo Clinic for the brief list of symptoms).

Staying hydrated doesn’t mean just consume water – although this is a number one and easy way to do so – here are some of my favorite alternatives:

If you have attended my classes you may have even sample this drink!  Generally, I avoid sports drinks (too sugary, or full of chemicals – not so great for a T1D)  but these guys have it going on!  All natural, low-cal, a little caffeine (thanks guarana berry) and full of electrolytes – this beverage is a go to alternative when I want something a little different and need a little energy boost!  (My personal faves are Tea + Lemondae and Orange Passion!)
Be sure to check out their latest product: Fruit Essence – flavored water + electolytes (sans caffeine) – Lemon Cucumber is my spa-like jam!


Thanks to HEALTH MAGAZINE here is  list of top fruits and veg to keep you hydrated and fueled up for the day!  These foods are listed due to their high water content by percentage!  EAT UP!!!! 🙂

Some Watermelon, Nectarines, and Grapes….Nommin!)

So go fuel up, stay hydrated, Stay Fit Stay Fly!