A health coach on the road

Healthful living is greatly tested during traveling times. And staying committed to healthy living while traveling takes more preparation to fight the urge to give in to convenience. While recently traveling to St. Augustine for a music festival, I made it a priority to actively engage in this uncommon way of taking a vacation. So we (my A-man and I) made a list of the things that taste great, travel well, and provide nourishing nutrients. This is what we came up with (I’d love to hear from you about your tricks of the trade):

  • homemade granola (gf oats, liquids like coconut oil/honey/applesauce/pb/molasses, cinnamon, dried fruit, and nuts/seeds)
  • apples & bananas
  • carrot sticks
  • homemade pasta salad (brown rice pasta, bell pepper, olives, tomatoes, artichokes, feta, basil, oil, balsamic vinegar, salt & pepper)
  • dried fruit
  • candied ginger (in case of icky tummy)
  • herbal tea
  • coconut water


We realized that throughout the trip, we will have to eat at local restaurants a few meals and so researched ahead of time for the best fits for us. Now add another layer to the puzzle, traveling with a group of people. So, we ended up eating out a bit more than we’d hoped but were always able to find something enjoy. (One night we split a grilled mahi mahi dinner with vegetable sides; lunch we found a delicious taco place with the freshest guacamole; and a breakfast/lunch place with tofu scramble and incredible veggie sandwiches which I highly recommend! http://www.manateecafe.com) We’d hoped to visit a local juice bar yet with a strict concert schedule that we didn’t want to miss and the ocean calling, we sacrificed and ate our snacks instead. We had thought of bringing our juicer or blender to hotel yet decided not this trip. But what a great tool to have if you have electricity where you are staying!

So next time you hit the road via plane, train, or automobile utilize these tips to stay on track:

  • prep ahead of time
  • pack snacks
  • if you know you’ll be eating out, research your destinations options
  • be prepared to be flexible, especially if traveling in a large group. now this doesn’t mean you should sacrifice your health and well being

The music was unbelievable! To hear the work of such artists is truly something to witness. A couple surprises were from Bear’s Den, The Walkmen, Justin Townes Earle, and Thao and The Get Down Stay Down. Edward Sharpe & Magnetic Zeros, The Vaccines, and Mumford & Sons were of course off the charts!

And a few shots of the amazing music from festival:

Thao & The Get Down Stay Down

Thao & The Get Down Stay Down


Gentleman On The Road


mumford & sons! they did 2 songs like this…coming together on one mic!

IMG_0511 IMG_0519 IMG_0521 IMG_0543 IMG_0546 IMG_0568


Breakfast Breads – Quick, Nutritious, Delicious

Hello out there! This blog post I’d like to share a breakfast option when you don’t have much time but want a great source of protein, fiber, and vits/minerals.

Toast has been a popular foodie novelty for many years and its style and toppings transform throughout different cultures. As a kid, I remember toast with honey or cinnamon & sugar was the only thing that sick Keely could swallow. In college years, a quick bowl of cereal or toast topped with nut butter was the perfect nibble as I ran to early morning class (and the occasional smoothie with my very own blender as a 21st birthday present :). Unfortunately, breads are not made like they were years ago. If you have the time try making your own bread! That way you know exactly what is in it and don’t have to play the guessing game.

Like most of us, time is of the essence. So become a label detective and research before going to the store to save yourself the frustration. Commercialized breads are extremely processed and reading labels brand after brand may feel overwhelming. KNOW THIS:

  1. Most breads contain some form of corn or soy. So if you are not interested in consuming Genetically Modified Organisms (GMO’s), then stay clear of conventional breads. 
  2. Commercialized breads want you to think they are ok to eat. They place things like no HFCS (high fructose corn syrup) on the label and WHOLE GRAIN but this is not the whole truth. Most breads use enriched flour. Ask yourself, “Why does this bread need to be improved or enhanced?”. Because  when the flour is processed, the good stuff (bran & germ) is removed. 


  1. Artificial stuff. If you can’t pronounce it, it was made in a lab and therefore is artificial. And stay away from colorings! I’ve seen caramel color in bread! Why does bread need color added to it!?!?
  2. Preservatives. Calcium propionate, aka cultured wheat starch/cultured whey, is a popular and may be tough to escape. This preservative is used to prevent mold and bacteria in food. Don’t know about you but I grew up thinking mold in bread was a natural occurrence and am more concerned about my shelf life than breads. Over time, it has been associated with stomach ulcers, headaches, and behavioral changes.
  3. Trans fats = HYDROGENATED ANYTHING!!! Steer clear!

I have tried a grain-free life and it has not served well with my body’s needs. But is an option you may want to try. Rice and I do very well. Quinoa too. So find what works for you! I will say that I eat a lot less grains than ever before and feel a huge difference.

Toast options : Recent years too much gluten has shown to upset my insides so I watch consumption carefully. I can do the occasional whole grain, rye or pumpernickel. Sprouted grain breads (Ezekiel, etc) are a great option but if you do better gluten free you may need to limit consumption. The main thing here is choosing fresh bread, that has only pure ingredients. SARASOTA PEEPS, check out Whole Foods Market, Detweiler’s, Island Gluten Free Bakery for clean options. Publix also stocks a decent selection of sprouted/gluten-free options, usually found in the freezer isle. (*There are many more bakeries around town that I did not mention because I have not looked at ingredients lists)

Whichever toast you choose, there is a WIDE VARIETY of toppings!

  • Nut butters of all kinds (peanut, almond, sunflower, cashew, hazelnut/homemade nutella, etc). A close friend of mine introduced me to a sort-of nut butter that I would have NEVER thought to put on toast…tahini (see below for pics of my tahini topped toast that was delicious!)
  • Seeds – pumpkin, sunflower, sesame
  • Veggies – avocado toast is HUGE in our house. Scoop it out, mash it with lemon juice and a little salt & pepp. Sliced tomatoes with sprouts. All sorts of options here!
  • Natural sweeteners like honey.
  • Spices like cinammon.
  • Fruit – fresh & dried.
Gluten-free rosemary biscuits *CLICK PIC FOR RECIPE

Gluten-free rosemary biscuits *CLICK PIC FOR RECIPE

Gluten-free toast with homemade nutella!

Gluten-free toast with homemade nutella!

Gluten-free toast with tahini, blueberries and cinnamon

Gluten-free toast with tahini, blueberries and cinnamon

Gluten-free toast with almond butter, chopped dates, pumpkin seeds and cinnamon

Gluten-free toast with almond butter, chopped dates, pumpkin seeds and cinnamon


So being super busy in the morning is no longer an excuse to grab the nutrient sucking bar or bowl over preparing a quick nourishing bite!!! Let’s commit to begin each day with gratitude for waking and take that a step further and commit to breaking-that-fast (BREAK-FAST…get it!?) with nourishment in mind.