You’ve probably been brainstorming your own 2013 resolutions, and stressing over whether they are “good” enough to share with the friends and family who have been inquiring.

I for one have been avoiding the interwebs for the past week for just that reason.

I hate those posts. I hate being asked about my resolutions. I hate feeling like they aren’t “good enough.” Let me tell you why.

New Year’s resolutions are another name for “impossible standards for the new year that we will never live up to.” Every year I hear friends and family state that they will go to the gym 5x/week (when they still haven’t signed up for a membership) or stop eating red meat (while chomping on a breakfast burger) or spend more time volunteering (when the extent of their volunteer work to date is emptying the trash when technically it was the roommate’s turn.)

I see it in the studio with the ebb and flow of new riders from January 2nd to February 2nd. And it makes me sad.

While there is clear benefit to goal setting, there is also inherent risk when those goals aren’t met. If you tell yourself you are going to hit the gym 5x/week but you only make it to 3x, does that mean you failed? If you start a Meatless Mondays but never make it to a meatless lifestyle, was it all for naught? If you only make it to volunteer 1 time, was that enough?

While I appreciate and respect the need to reflect on the past year and look forward to the year ahead, I also urge you to take the pressure off. Rather than setting these lofty, unattainable resolutions, why not start small? Small changes count. One more day at the gym may be double what you were doing in 2012. One less meal from a container per week could be a big step. One more walk with your dog on the weekends could be the start of something big.

So rather than telling friends and family that you are planning to run a marathon, run your own bakeshop, and run for office, all in the year 2013, why not start by just running around the block. And take it from there.

I’ll kick it off. Here are my resolutions for 2013. I think you’ll find I set the bar really high.

Eat at the dinner table.

Thanks to Mamon for the disposable paper placemats. That I reuse.

Check.

Be more organized.

The secret to being an ARD? Condiments.

Check.

Cook more.

Castellucio Lentils with Oven Dried Tomatoes and Gorgonzola from Ottolenghi’s Plenty.

Check.

Well, I certainly feel accomplished.

Now I can focus on dominating 2013.

Etsy, natch.

I hope you don’t get so caught up in your resolutions that you forget to slow down and enjoy the beginning of 2013.

Some updates….

- If you haven’t already heard, Recycle Boston Common is coming in early 2013 – stay tuned for details!

- I am excited to announce that I am the new nutrition blogger over at spinning.com! Follow my weekly posts on how to properly fuel and recover from your rides, as well as a series of posts on how I integrate nutrition and fitness.

- Get ready for changes here at the ARD in early 2013. Don’t you worry – you’re not getting rid of me that easily – but the format of the site is going to be changing a bit. I thrive on your feedback, so please let me know your thoughts as I reinvent the site. And get excited!

- The Aspiring RD

Upon coming home I realized I needed to stock up on ice, batteries, ponchos, and wine. The necessities.

After a few hours of scouring the internet, emptying my DVR, having aggressive text check-ins with NYC friends, and paying egregious prices for movies On Demand that I couldn’t stomach more than 15 mins of (shame on you Alec Baldwin in Rock of Ages), I had some pretty intense cabin fever.

So did he.

So we decided to be productive.

And (based on great motivation from Recycle’s Ann Unger), make a Sandy playlist.

Like the storm herself, Sandy-ride starts with some seriously challenging tracks, then initially backs off. But don’t be fooled. The greatest challenge came with Live’s Lightning Crashes - a combination of an isolated climb and arms – followed by Blind Melon’s eye of the storm. We closed with The Rain and It Will Rain because both statements are simply true.

Yes, that is Milli Vanilli. Yes, that is John Travolta. This is a storm people. I don’t mess around.

It seemed appropriate that we walked out of the studio into the most intense thunderstorm that Boston had experienced yet.

Stay safe. Stay dry. And find a way to entertain yourselves. By remembering to exercise.

- The Aspiring RD

You know you are becoming a bit overly dramatic when you begin a blog post quoting the King of Darkness. But then again, his words shouldn’t be taken lightly.

It’s been over 2 months since we last saw each other. I know you haven’t wanted to say anything, but I know what you were thinking:

“Did she abandon us? Is it something I did? Is she ever coming back? Is Hugo now available for adoption?”

And the answer is….yeah, I did kinda fall off the grid.

But for good reason.

I started a new job.

My new home away from home

A new member of the family arrived.

My nephew, Jonah.

I celebrated friend’s birthdays, showers, and various other milestones.

And today, I celebrate my own.

My 30th birthday gift to myself is the promise that when life gets in the way of blogging, tweeting, facebooking and all around media-ing I’ll remember that these events, milestones, and memories aren’t going to politely sit by and wait while I finish one last post. And when I choose the birthday dinner, visit to the hospital, or extra hour with a patient or client, I won’t for a second feel guilty that 2 months slipped by.

Although I may not look a day over 25, I have learned quite a few lessons in my 30 years. And while I respect and admire the pearls of wisdom that many of my peers have shared on this memorable occasion, what you’ll get from me will be a little less profound.

Let life get in the way.

Close the computer, put down the phone, and as a birthday present to me, go do something that reflects the people and places that you cherish. These interruptions and distractions are the meaty part of life. If you are constantly missing out on them to finish every element of your to-do list, you’ll find that when you reach the end of that list you’ve missed out on all the good stuff.

So when your life distracts you from other activities of your life, like, for example, a blog, don’t apologize for taking the time away. It’s called living. And if 30 years has taught me anything, it’s that living is what life is all about.

See ya soon, I promise.

- The Aspiring RD

While I am a morning person, being an instructor guarantees that I won’t roll over and hit the snooze button. 9 times.

When the alarm went off at 5am this morning, I had the same thoughts that you would have:

“Really?! I JUST went to sleep!!”

or

“It’s only one day. Maybe I won’t go just this one time. I deserve a day off.”

or

“It is still dark out. DARK OUT!! In August!! Are you @*%@*#^%*@ me?!”

And then I promptly get out of bed, get dressed, and within 7 minutes I’m out the door for class. I might be a bit groggy on my way to the studio, but I’m up.

If I weren’t teaching the class, it is much more likely that the snooze circus would have rolled into town.

Bringing Britney Back

Being an instructor is much more than a guaranteed way to get yourself up and out of bed. Teaching forces me to think about why I exercise, what motivates me, and how I can translate my energy to my class. If you’ve ever been in a bad group exercise experience – lousy music, a disinterested instructor, and lack of sweat would be a sign that you have – then you know what every GOOD instructor’s worst nightmare is: disappointing you.

It’s our job to keep people from watching the clock and counting down the seconds until the nightmare of spin class ends. It’s our job to make you recognize that endorphin rush that comes after a great sweat as something you want to return for again and again. And most importantly, it’s our job to help push you for an even healthier, happier, and potentially leaner version of yourself, even if you don’t initially believe it’s possible – we believe in you. That’s our job.

Sound good? If you’re interested in becoming a spin instructor, here is how to do it:

1. Go take a bunch of spin classes. I’m not kidding. Even if you’re a runner/cyclist/dancer/gymnast/all around floor champion, it’s not the same. We “spinners” get a bad reputation for being nauseatingly upbeat and while I don’t like to picture myself with blond pigtails, smacking gum and holding pom poms (apologies to cheerleaders world-wide!) I do know that the key to being a good instructor is energy. If you go take classes at a variety of places (check local gyms, YMCAs, and private studios), you are guaranteed to see both good and the bad instructors. This will give you a sense of whether you think you can lead a class successfully (and will also provide you with some good notes of what not to do. My favorite? Don’t do bicep curls with your bike during class – it’s awkward for the riders).
2. If after your spin tour you’re still on board, the next step is to get certified. There are a number of big name certification programs out there, but the one I was certified with and the one I hear about the most is called Madd Dogg Spinning. Madd Dogg is a great, basic training program for inexperienced to moderately experienced riders. The training prepares you to teach the basic moves (jumps, sprints, climbs) and provides basics on stretching, building playlists, and proper form. Trainings are offered frequently and are run as 1,9-hour day with both a ride at the beginning and end, and a break for lunch. The cost is $295 and an assessment test needs to be completed online following the training day, although most studios will allow you to begin teaching as soon as the training day has been completed. The certification lasts 2 years and can be renewed with continuing education credits that can be completed online. Almost every studio will require at least the basic certification (some will require more, as discussed below) so even if you’ve been riding for years, don’t sidle up to that instructor bike without some credentials.
3. Once your training is complete, you want to remember the first rule of being an instructor: safety first. So the next thing to do is get CPR/AED certified. It’s a pain the first time because the certification takes a few hours, but renewing every year is relatively painless. Some certifications will even last 2 years. Check out the Red Cross website for more information, or just google for certifications being offered in your area. It is also worthwhile to inquire at your local gym; they often have people come in to re-up the whole staff, so it’s possible you could tag along. While I’ve luckily never had an emergency in a class, I have had riders get light-headed or feel woozy, most likely due to dehydration. Remember – you’re in charge when you take that instructor seat, so it’s important you’re prepared to take care of your riders. And like the certification, most studios won’t hire you without CPR/AED.
4. So, you’re certified. You know how to give mouth to mouth and charge an AED. What now? It’s time to get a job, my friend. Use your local network to scout out gigs. My advice is to avoid your dream job right out of the gate. It takes some time to get used to leading a class, and you want to build up both your confidence and your music selections before you go audition for the top time slot at the sold out studio. Instead, scour Craigslist in your area under the heading “salon/spa/fitness.” Inquire at local gyms, the YMCA, and local universities to see if they have spin programs. And remember, no class is too small. I started off teaching 5 guys in a weight room at the Boston Racquet Club. They had no idea what they were in for.
5. Once you’ve gotten a couple months under your belt, worked out the kinks in your teaching style, and built up a strong rotation of playlists, start angling for the dream gig. Keep in mind that that favorite instructor of yours who leaves you sweaty and satisfied every time (minds out of the gutter people!) has probably been teaching for years. While there are people who get bitten by the spin bug and pick it up early, it can take some time to perfect your style, so don’t get frustrated if you aren’t getting the A-list roles within the first couple months. Instead, make a list of where you’d like to work and check out their instructor requirements. Some high end studios, like Recycle here in Boston and Soulcycle require that instructors take their own training programs to ensure the classes are up to snuff. Don’t be offended if you have to do a 2nd certification to land those jobs; the studio’s bread and butter is based around your talent so they just want to ensure you are the very best of the best.
6. And it’s all just jumps, hill sprints, and arm pumps from there! Well no, not exactly. The true key to being a serious kick-@ss instructor is constantly improving yourself. If you had told me last year that I’d be teaching 2 lbs arm raises on the bike while climbing a mother of a hill I’d have told you….”I mean, that sounds fun!” Seriously though, what any great instructor will tell you is that you never stop learning how to push your riders harder and make your class better. Constantly take other classes to steal borrow new moves. Play with different kinds of music – funk, soul, rap, hip-hop, country – to make your playlists exciting. You are literally the star of the show when you hit that instructor bike – remember that those riders got out of bed to see you.

I hope this has encouraged some of you to consider that lead saddle. It truly is a rewarding experience to know that while you may be inspired by a song, another instructor, a professional athlete or even an olympian – your riders are inspired by you.

Words to live (and spin!) by

Any questions about getting certified or teaching a spin class? Let me know!

If you’re interested in my roles as the ARD, check out So, You Want to Be a Registered Dietitian.

- The Aspiring RD

The Summer 2012 issue of Today@MDA, the publication of the Massachusetts Dietetic Association, came out early last month with an article I had submitted regarding the biggest diet controversy of the season: the juice cleanse. I have written about cleanses before so most of you probably know where I stand (ie that was me at Whole Foods staring you down with a huge DON’T DO IT sign as you contemplated putting that $9.99 juice in your cart). But as always, along with the warm summer months I have received a few emails asking for my opinion on certain cleanses, detox diets, or liquid fasts.

In response to those inquiries I am writing a multi-part series about juicing versus cleansing and why you will never find a bottle of Blue Print Cleanse in my fridge, but you will see this baby on the kitchen counter:

 The Breville Ikon Variable Speed Juice Extractor ie Juicy Juice

I am reprinting Part I of this series, The Juice Generation: Redefining the Line Between Juicing and Cleansing, from Today@MDA. Stay tuned in the upcoming weeks for the additional installments of this three part series!

The first days of summer bring many welcomes changes: opportunities to exercise outdoors, the return of farmer’s markets, and longer days for alfresco meals. But for many of those within the nutrition industry, the first days of summer also mark the return of one unrelenting trend: the juice cleanse.

From it’s meager beginnings as the Master Cleanse, a multi-day “detoxification” consisting of only water, lemon, maple syrup and cayenne pepper, the juice cleanse craze hit center stage with the support of popular celebrities like Salma Hayek and Gwyneth Paltrow. Now, prepackaged cleanses can be purchased from companies like The Blue Print Cleanse and Cooler Cleanse, and delivered right to your door. Cleanses usually start around $58 per day and can range from 3-5 days or more depending on the distance the juices have to travel.

The Blue Print Cleanse

The cleanses are popular for individuals looking to “kick start” a diet or drop weight quickly for a wedding or vacation. Though the cleanse companies claim weight loss is a side effect rather than a goal of their programs, participants report weight loss of up to 6-10 lbs a week, although there is no evidence that this weight loss is sustainable. On 1,000 calories a day or less, those results, and their lack of sustainability, are not surprising.

The Cooler Cleanse

These juices are not inherently unhealthy; most are organic and contain healthy fat from nuts plus leafy greens or fresh fruit. However, the notion that consuming only these juices for a 3-5 day period of time is necessary to detoxify the body is widely contested. The common agreement within the nutrition community is that your body has highly evolved detoxification measures of its own with much more advanced methods than a bottle of mint-spiked watermelon juice.

As the inquiries regarding juice cleanses start to fill your inbox this summer season, remember to distinguish between cleansing and juicing. Juicing is defined as the extraction of juice from fresh fruits and vegetables. You can buy fruit and vegetable juices from a “juice bar” or make them at home in your own juicer.

While using a juice cleanse to promote weight loss is not necessary or recommended, adding fresh juice in place of 1 meal or snack a day can help boost phytonutrient intake and get your clients to that difficult to reach 4-5 fruits and vegetables a day. There is no benefit to juicing fruits and vegetables rather than eating them whole, but during these hot, summer days, a refreshing beet, carrot, and ginger juice is a delicious “mocktail” everyone can enjoy.

Happy juicing!

Stay tuned next week for the second installment of this juicing versus cleansing series where I’ll talk about how to purchase a juicer and get started with fresh juice every day!

- The Aspiring RD

But it is sometimes nice to hear those “oldies” that remind you of fun memories, good times with friends, or even another great ride or workout from sometime in the past.

So when one of my regular riders exclaimed at the end of today’s ride, “I loved the list – so many oldies!” I thought, maybe the term oldie ain’t so bad. Cause if you’re still listening to an oldie, it must be a goodie. (Unlike some newies that were never goodies! Sorry, I just can’t get on board).

With that preface, you’ll realize I haven’t reached back to Buddy Holly times, but I did raid the vault for some favorites of past years.

This list lead us through my newest class at Recycle, Rebalance. The focus of Rebalance is the core – your abs should be engaged throughout the ride, so we do a lot of isolations AND – for an ARD first – we do two full tracks of arms. Trying to sit fully upright while doing 2-pound arm raises at 5:30am? Now that’s a goodie. Hope to see you in the studio!

- The Aspiring RD

Hanneke, of Balance Your Life and Pilates with Hanneke, and I are co-hosting our first Twitter party, sponsored by diet.com and Vita Coco. This is your opportunity to live tweet with Hanneke and I as we share our tips for a happy and healthy summer. We will also be taking questions throughout the 1 hour PARTY so be sure to come prepared and looking for answers!

The details:

WHAT: The hottest party of the season – with no velvet rope to wait behind and no dress code! We will be live on twitter to  help you stay in shape and balance your summer!

WHERE: Twitter of course! Follow us at #SummerpH

WHEN: 8-9 pm EST on Tuesday, July 24th

WHO: Panelists Certified STOTT Pilates instructor Hanneke Antonelli (@PilatesWHanneke) and Nutrition Specialist and Aspiring Registered Dietitian Katie Andrews (@theaspiringrd)

SPONSORS: Diet.com (@diethealth) and Vita Coco (@VitaCoco)

HOW TO JOIN: Follow the hashtag #SummerpH and let us know you’ll be coming on our Facebook invite

PRIZES:
- Pilates with Hanneke Balance Your Life DVDs
-$25 Lululemon gift card
-Vita Coco Coconut Water
-Diet.com memberships

We hope you’ll join in the fun and get some tips for a happy and healthy summer. Looking forward to seeing you – or tweeting you! – soon!

I had one of my first significant moments of success yesterday when I read my own name on HuffPost Healthy Living – right in print and everything!

Continue to HuffPost Health to read this great story by Stacy Kennedy, MPH, RD, CSO, LDN and myself regarding the great fat debate – What exactly is a “good” fat versus a “bad” fat? I wrote the material relating to fat and cancer while interning at Dana-Farber Cancer Institute this past year.

- The Aspiring RD

Seeing someone who has cleaned up after their dog, then left the full bag out on the sidewalk often gets me started in the morning.

Boston drivers who refuse to stop for pedestrians in the crosswalk leave me exasperated by lunch time.

And my very own neighbors who double park their cars on our street, then put on their hazard lights, thinking that somehow that will help with the fact that I have to sit behind them for 10 minutes until they remember to park properly.

I really need to start using my calming breathing techniques.

But lately, it hasn’t been what I see but rather what I read that really gets me red in the face.

And I’m not talking about the psychotic Amy Dunne, who left me with nightmares after reading Gone Girl (a fabulous summer read if you’re looking for one).

No, I’m talking about old faithful. The weekly indulgence. The best part of the waiting room/airport/nail salon.

People magazine.

You may be thinking that this is the cover that has me all riled up:

Oh no. No, no, no, no no.

That would be too easy.

And for the record, I’m glad she has lost weight. I mean come on, I study nutrition!

This is the cover I’m talking about:

Dr. Oz, touted as the “Healthiest Man Alive,” was interviewed for a multi-page spread about what he eats and how following his diet and way of life will add years to your life.

Doesn’t sound so bad, right? I mean, he is a doctor. And he is a pretty healthy looking guy.

However, I would argue that Dr. Oz represents every issue that we have with our current food system. Yes, he is a healthy guy. But at what cost?

“I don’t celebrate food,” he says in the article. He continues to say that there is no joy in eating and then comments on his son’s gyro by saying it’s pretty much “the worst thing you can eat.”

Huh.

This may sound a bit different than the tune I was playing in my last post, entitled “The Beauty of Food.”

Oz: Do not enjoy food.

ARD: Food is awesome. Celebrate it with friends and family.

Oz: That gyro is going to kill you.

ARD: Nothing is going to kill you, short of egregious amounts of processed foods or supplements you overuse because people on TV tell you to.

Oz: Have you heard about Green Coffee Beans? I do not eat those KIND bars in my cabinet (he states they were “given to him by someone”) but I do recommend you pick up both Green Coffee Beans and Raspberry Ketones to jump start that summer weight loss. Oh no, not in the produce aisle my friend. And they don’t sell these kind of raspberries at the farmer’s market. Just check your local GNC!

Grrrr.

While I argue that we should rekindle some respect for our food, Oz argues the old “food is fuel” mantra, claiming that supplements, drinks and potions are the real key to longevity. The guy may be healthy, but his arguments are fueled by the desire to make a buck versus teaching you how to lead a healthy lifestyle.

But rather than argue with Oz on nutrition, I give you this - “TV Watching Linked to Unhealthy Food.”

See! Even just watching Oz is bad for your health.

- The Aspiring RD

By the time I reached college, I had toyed with translating French literature, writing ad copy, and penning travel reviews for magazines. I applied for countless jobs and met with family friends in publishing, many of whom told me to consider other professional routes (good advice in the end!)

But as notable as my efforts and completely unsupported belief in myself were, there was one big piece missing: I didn’t write. I loved writing assignments in school, minored in literature in college and loaded my schedule with writing-intense classes. But I didn’t keep a journal. I didn’t keep a blog. I read voraciously but I didn’t keep notes or even write book reviews for friends and family.

The truth is, I didn’t have much to say.

As my future turned in other directions, away from the career path I had always envisioned, I slowly forgot about writing. I worked in sales and marketing, so I wrote client memos and pitch books, but nothing with heart or soul.

It wasn’t until I started pursuing nutrition that I turned back to writing. I found nutrition blogs, books about food systems, and articles about agriculture and politics. I had always loved food and been interested in health, but I had never considered writing about nutrition. But when I started to consider what got me the most excited, the most worked up to write, I could think of only one thing.

Food.

La Boqueria, Barcelona, Spain

La Boqueria, Barcelona, Spain

Thai Curry, Borough Market, London, England

Meat and Cheese for 2, Jamie’s Italian, London, England

Crispy Chicken Skin, Tapas 24, Barcelona, Spain

Sashimi and Salmon Tartar, Roka, London, England

Shepherd’s Pie and Seasonal vegetables, Bumpkin, London, England

Ham, Truffle, and Manchego Bikini, Tapas 24, Barcelona, Spain

Hot Vegetable and Noodle Curry, Mildred’s, London, England

I am passionate about food. It makes me happy to think about it, to read about it, to write about it, to share it with you. These were all beautiful meals that I enjoyed while on vacation in Europe last week, and although I’m sure it continually embarrassed my dining companions, I couldn’t help but take pictures of the beauty I see in food.

While I know many people out there feel the same way, and that there are a multitude of examples of this beauty here in the United States, it is always disheartening to return home to this.

The Huffington Post, 6/12/2012

While we bicker over our human right to giant sodas, we forget that food isn’t meant to be a political bargaining chip. It isn’t meant to merely fuel the body. It is meant to be a beautiful part of our culture to enjoy, celebrate, and pass on to friends and family. Beautiful food deserves attention, it deserves an “ooh” and an “aah!” as it’s placed before a thankful recipient. Food deserves to have its picture taken.

As many of us attempt to direct our country back to this understanding of food, it is imperative that we remind people of how beautiful a simple meal can be. Next time you make something you are proud of or eat at a restaurants that truly impresses you, take a picture and share it with someone. It may seem strange at first, but think of it as a first step in reminding ourselves of the beauty of food.

- The Aspiring RD