“I didn’t want to make things worse so I just stopped doing _____” - most patients…most of the time. Pain deters us from engaging in certain physical activities. That’s sort of the point of pain, it motivates us to avoid behaviors that could make things worse. If gardening, sitting, wearing high heels, or exercising hurts, you probably won’t want to do more of it. Avoiding these activities, in the short term, is protective and essential for allowing the body to heal. However, in cases of chronic/persistent pain, if we avoid activities for a prolonged period of time, it’s likely doing more har ..read more

NUTRITION COACHING AND MEAL PLANNING FROM YOUR REGISTERED DIETITIAN NUTRITIONIST HERE IN BOSTON’S BACK BAY Fall is here! And while I’ll miss the beach days (or lack thereof thanks to such a rainy summer in New England), I’m ready to shift from cold dishes to warm, hearty meals. This chili is a favorite in our house, and it’s a perfect dish to freeze in batches for busy weeknights when it’s dark, cold, and you don’t want to cook. The Dish I love this dish for the flavors and for its combination of animal and plant proteins (turkey, quinoa, and beans). If you’re a vegetarian, you can swap the tu ..read more

NUTRITION COACHING AND MEAL PLANNING FROM YOUR REGISTERED DIETITIAN NUTRITIONIST HERE IN BOSTON’S BACK BAY Get your free Fuel & Hydration Guide to accompany this post. And make sure you’ve read about how to build a performance plate - aka meals that keep up with you.   Hydration Part 1: Fluids  Water is typically what comes to mind when we think of hydration, and it’s true! We need water to support almost every process in our body. At baseline, the amount of water you should consume daily is: Your weight in pounds / 2 = ounces of water daily But - water can get boring. The go ..read more

NUTRITION COACHING AND MEAL PLANNING FROM YOUR REGISTERED DIETITIAN NUTRITIONIST HERE IN BOSTON’S BACK BAY This recipe is taste-tested and approved by yours truly. I love this as a make-ahead meal for easy, cold, grab-and-go lunches. The Dish Thanks to the chicken and whole wheat pasta, this dish has 35g of protein and 9g of fiber per serving. That’ll keep you comfortably full and satisfied - aka not hitting the wall or having an afternoon energy crash. You might be skeptical of the blueberries, but they work. This kept very well for 4 days in my house. Swaps & Time-Savers A few ideas for ..read more

NUTRITION COACHING AND MEAL PLANNING FROM YOUR REGISTERED DIETITIAN NUTRITIONIST HERE IN BOSTON’S BACK BAY You swayed me! I typed up my no-recipe meal and added it to EatLove, the personalized recipe recommendation platform I use with patients here at Back Bay Health. It’s available to anyone who’s looking for inspiration and guidance with their meals - whether you’re an athlete trying to eat the right balance of nutrients or a busy adult who doesn’t have the time to meal plan. Interested? to learn more. The Dish This is a perfect batch-cook recipe that can be made with almost any veggie and ..read more

You can strength train in pregnancy. You can strength train postpartum. Birth is a physical event, yes. But you do NOT NEED to train FOR birth. Physical activity is safe and beneficial in pregnancy. But you don’t need to train FOR birth. It grinds my gears when people compare birth to a marathon saying that you need to train in pregnancy for birth. Followed by the inevitable comment that “you wouldn’t run a marathon without training, so why would you want to birth without training?” Don’t get me wrong… I am a HUGE advocate for training in pregnancy and postpartum. The research shows us the b ..read more

NUTRITION COACHING FROM YOUR REGISTERED DIETITIAN NUTRITIONIST HERE IN BOSTON’S BACK BAY There are some questionable recommendations out there regarding gut health. Most involve protocol, juices, or the fear that you’re most definitely doing something wrong. The truth is that the microbiome is a new frontier of science, and scientists are still discovering how these trillions of bacteria influence our digestive system, immune system, brain, and entire body. What we do know is that digestion and these bacteria are a collective, pivotal part of our health. They should be prioritized! But it does ..read more

Do you pee a little when you cough, sneeze, laugh, run, or jump? This is called stress incontinence. It can happen in anyone, male or female, but it is common in people who have had a baby. One important thing to note is that while these symptoms are common, they are not normal. Leaking urine at any time is never normal. The good news is, there is lots you can do about it that doesn’t involve drugs or surgery. In fact a little awareness goes a long way. However, this blog isn’t about things you can do to stop leaks (check out this blog series of 3-5 min reads for more on that). This blog is ab ..read more

NUTRITION COACHING AND MEAL PLANNING FROM YOUR REGISTERED DIETITIAN NUTRITIONIST HERE IN BOSTON’S BACK BAY If you’ve got your marathon gel timing and post-lift protein shake down but aren’t sure what to eat for your main meals, this post is for you. As an athlete, your energy needs change depending on how hard and for how long you train. Here, we’ll do a quick review of the macronutrients - the 3 essential nutrients that supply our bodies with energy - and how you can eyeball mealtime needs without counting, measuring, or tracking every bite. First, you should get the detailed Fuel & Hydra ..read more

Should you be scared of your chiropractor??? When I meet with a patient for the first time, I’ll usually ask some version of this question, “Are there fun or meaningful activities you’ve stopped doing because of the pain you’re experiencing?” It should be obvious that as health and fitness professionals we would want to know what types of movement, exercise, sport, or leisure activities that are meaningful to people - and if they’ve stopped engaging in those activities because of their symptoms. Physical inactivity is the 4th leading cause of death worldwide according to the World Health Org ..read more