Mythbusting: Holiday Health Tips


It’s around this time of year that everyone is concerned with beating that holiday weight and doing everything they can to avoid gaining weight while still eating any pies they can get their hands on. This means that it’s also the time for those crazy holiday diet and health tips to come around! Here’s my list of the WORST holiday health advice that you should definitely NOT listen to….

1. Use low-fat products.

Nooooooo! Okay, word to the wise: low-fat = high-sugar. Word to the wiser? Dairy fat has just recently proven to be GOOD FOR YOU. Not just good for you, but great for your waist line too. Seriously, there are two fatty acids in whole fat milk/cheese/butter (phytanic acid and butyric acid) that have shown beneficial weight loss effects!! Whole milk → weight loss. Not. Joking.

2. Use margarine instead of butter.

GROSS. Margarine is so freaking gross. SO GROSS! Whole fat butter has those awesome fatty acids in it too, whereas margarine is just nasty-ass chemicals. Seriously, I Can’t Believe It’s Not Butter? I can’t believe it’s not illegal.

3. Don’t eat during the day to save room.

By starving yourself all day before your big holiday dinner, you’re going going to show up famished and totally binge on everythinggg. You know when you go to the grocery store when you’re hungry and you end up getting a ton of unhealthy food? Same goes for holiday dinners, except that your only options are unhealthy and unhealthier! This is because of a few chemicals in your brain that control the hedonic effects and satiety factors of eating. When you’re starving, those chemicals (leptin, insulin) are low so your signals run rampant around your brain being like Omg fooooood gimme gimme!! When you eat, leptin and insulin levels rise, and your brain can be like Be cool bitch dayum, it’s just food!

4. Fill up on salad.

Salad has soooo many hidden calories — especially when you didn’t make it yourself. I can almost guarantee that Aunt ____ loaded that salad with dressing and that dressing is further loaded with carbs/fat/sugar/etc. Loading up on salad is just going to give you the same amount of sugar and fat as the heartier stuff without the satisfaction.

5. Pick a favorite.

A lot of people say “okay, pick your one splurge food and enjoy it, but restrict all else!” NO! That just gives you an excuse to binge on that food and eat a ton more of it because you can. Give yourself some wiggle room, it’s just a few meals. The more restrictions you put on yourself the more you’re going to want to eat. If you sit back and enjoy the delish food and great times with family, you’re going to a. have an awesome time and b. end up eating less than you would if you were cycling between worrying and bingeing!


Okay, that’s all folks. If you want to see my top 5 personal tips for a healthier Thanksgiving, you can find them in Tastevin Magazine’s Oct/Nov issue!

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Spinach and Turkey Bacon Frittata

frittata title

I’m alllllll about brunch. Seriously, who doesn’t love a good (boozy) brunch? Now that it’s fall in Seattle, brunches are moving from rooftops and patios to cozy apartments with fireplaces, cocoa, and hot toddies. This recipe is perfect for a potluck brunch or hosting a brunch at your place! I actually also love to cook it for myself, since it’s super easy to divide up for lunch leftovers at work the next week! So so sooo delicious and easy to make!

Spinach and Turkey Bacon Frittata
(serves 6)

1 tablespoon olive or coconut oil
1 yellow onion (small, thinly sliced, 1 cup)
2 cups frozen spinach (from two 10-ounce packages, thawed and squeezed dry)
Himalayan pink salt
Ground pepper
8 large eggs (lightly beaten)
1/2 cup cooked turkey bacon (crumbled, 5 slices)

1. Preheat oven to 425 degrees. In a 10-inch ovenproof nonstick skillet, heat oil over medium-high.
2. Add onion and spinach, season with salt and pepper, and cook until onion is translucent, about 5 minutes.
3. Add eggs and bacon, season with salt and pepper, and stir to combine.
4. Cook, undisturbed, until edges are set, about 2 minutes.
5. Transfer skillet to oven and bake until top of frittata is just set, 10 to 13 minutes.
6. Invert or slide frittata onto a plate and cut into 6 wedges. Serve warm or at room temperature.

bacon eggs

spinach bacon frittata


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30 Things Every Woman Needs to do Before 30

30 things before 30

So I’m 23. I did college, I did grad school, I started a blog, I work SO much — too much even. I have always pushed myself to be the best at everything I do, no matter how much work it takes. Even worse, I’ve always been in a rush.

I’m not sure where I’m rushing to, but I’ve always have a strict timeline of things I needed to have/do before 30. This timeline included: have a masters degree, publish research, have a private practice, write (at least) one book, get married, and have 1-2 kids. By 30. By 30!!! I have always felt like I was running out of time or behind schedule to get these things “done.” I thought of these things as tasks. As items to check off my to do list for life.

In my short, short time as an adult, I’ve learned there are a million small pieces that make you ready for those things. Once you’re ready, they will fall into place. Your twenties are the time to learn anything and everything — to experience life and everything it has to offer you from paying your own taxes to getting a stupid tattoo. Working through these things are what you should take a step back and appreciate — enjoy making the mistakes and having the adventures that get you to the “finish line,” whatever that may be for you.

Already, by 23 — 7 years away from the due date — I’m exhausted. Over it. Throwing away my to do list of things to get “done” and appreciating the best part — doing them. Slowly. With pleasure.

So, here is my new to do list: 30 things every woman should do before she turns 30.

TSOH’s 30 Things Every Woman Needs to do Before 30

1. Move somewhere you don’t know anyone. (Even if just for a couple months!) In college I moved to NYC for a few months on a whim and didn’t know a single soul in the city, then spent a summer in a small town in Italy. After I graduated I moved to Seattle, where I also didn’t know anyone. Those two adventures are my most valuable and cherished learning experiences. I had to learn how to turn strangers into family. The people I met in both places I call home are some of my absolute best friends, and the adventures I had on my own in a new exciting (and terrifying!) place are priceless. I remember my first night in Seattle — my parents left and I quickly realized Wow, I do not know one person in this entire state (aside from a couple family friends I met once) — there’s literally a thousand miles between me and every person in my life. bawled. Totally cried. All night. On my couch. I was miserable. Now, Seattle is my home, I’ve never been more at home and comfortable than I am on the same couch I cried on that night.


2. Learn to cook a dish. Just one will do fine! Just have one go-to meal or appetizer that people rave over to bring to potlucks or make for friends when they come over. 


3. Swim in the ocean (preferably naked). Nothing will make you more blissfully aware of how big and incredible the world is than the ocean. I skinny dipped in the ocean on my birthday a couple years ago and it was up there in the highlights of adventures I’ve gotten into.

4. Do something painfully stupid — and stand by it. On my last day in NYC before moving back to LA, I got a tattoo. Looking back, the tattoo is silly now. It’s not really my style anymore, my friends tease me about it constantly, etc etc. However, I made the decision to get it because it meant something to me to have the lessons and memories from NYC literally ingrained into me. So, despite how much I might not love the tattoo and how much I don’t think I should have gotten a tattoo at 19, I stand by it.

5. Buy something of value. Twenty somethings aren’t typically rolling in the dough. However, purchasing something special and valuable with your hard earned cash feels amazing. It teaches you to appreciate both your income and your possessions. Plus, there’s an immense sense of pride in owning something totally without mom and pop that isn’t from H&M.

6. Get a knock out work outfit. On the same note as above, get one work outfit that just totally kills it. Business attire can get dull, so having one fantastic professional outfit can make you feel extra important on a big presentation day. I know when I dress better at work I’m certainly more on my hustle.

7. Date. A lot. I am a serial monogamist. I am literally always in a serious relationship. But, I’ve recently learned that when I’m not in one, my friendships grow stronger, my adventures are more exhilarating, and my independence is more empowering. Going on fun dates without getting into anything serious teaches you what kind of man you like (and don’t like!). That’s important to avoid getting into a serious relationship with someone that’s all wrong for you.


8. Clean out your closet. Goodbye graphic tees. Goodbye crop tops. Goodbye mini skirt. Goodbye chunky sparkly Vegas heels (okay, maybe not goodbye, but let’s move you to the hall closet or something). Goodbye sweater I haven’t touched in three years. Goodbye jeans that haven’t fit since high school.


9. Get a consistent workout routine. If you’re in your 20s and aren’t working out regularly, get. on. it. Even if you have a magic ‘perfect’ body or don’t feel like you personally need to, I guarantee you do. Exercise is SO friggin’ important. Trust me.

10. Make your bed. I know it’s hard to get motivated to if you live alone, but just do it. Successful people do.

11. Moisturize. You should be moisturizing twice a day and using eye cream. Get yo face routine down now, you’ll thank yourself when you’re 50 and look 30. (I’ve gotten a ton of emails about my skincare routine, do you guys want a post about that?)

12. Learn about finances and investments. I’m still working on this, but I def know it’s important to understand how to invest your money wisely.

13. Have one (or several) crazy, ridiculous, all-nighter party night with your friends. I vote for several. Those few select nights where everything went right and you guys danced all night and watched the sunrise over some pizza laughing about that dude on the dance floor will bring a smile to your face no matter how many years have passed. I still tell this one story from living in NYC and that was 4 years ago! 

14. Get checked up regularly. Get your teeth cleaned. Get your pap smear. Get your physician check up. Get your eyes checked. I totally get that you’re young and healthy but you really need to stay on top of these things. Better safe than sorry!

15. Get comfortable being alone. I used to hateee being alone. Now there’s nothing more peaceful than a long run and solo lunch date with my book. Or, I mean, dancing around my apartment in my underwear. 


16. Read for pleasure. Read the classics. Read the bestsellers. Read the books you Sparknoted in high school. Hemingway, Fitzgerald, Stein, Beckett — they all have brilliant knowledge and insight into the world that you don’t and they spilled it out into a book for you to learn it.

17. Conquer a fear. I am terrified of skydiving, bungee jumping, and a whole list of other things. I am slowly tackling those fears and doing things I never thought I would. Pick one of your big fears and totally kill it.

18. Donate your hair to cancer. It’ll grow back, and you will change someone’s life.

19. Volunteer without school credit. Remember when everyone volunteered in high school and college? Well, do some good for the world without putting it on your resume.

20. Unplug for at least a few days. This is tough to do in the real world, but try it! Even if just for 24 hours, totally disconnect. No texting, blogs, facebook, insta, what have you. Totally go phone- and computer-free. It’ll bring everything into perspective and totally om you out.

21. Taste a food you ‘hate.’ I used to be such a picky eater. I used to hate tomatoes and mushrooms and eggplants and a zillion other things. Now I eat everything. Except coconut. But, I taste coconut regularly hoping to one day change my mind!


22. Learn a fun skill. Take a cocktail making course. Learn a musical instrument. A DIY craft. Knitting. What have you. Learn something fun and new that you’ve always wanting to do!

23. Pay it forward. Try to do this frequently! Leave a nice note for a stranger, a ridiculous tip for a street performer or waiter, help someone with their groceries, whatever you can. Doing little things like that feels amazing. Seriously, it feels so, so good. It’s really selfish if you think about it. Doing nice things for others puts a spring in your own step just as much as theirs.

24. Give blood or marrow. Marrow hurts, but is so needed. Donate your blood regularly!!! Trust me, spend a day in a hospital and you’ll see how much that tiny token of your good will means to some people.

25. Forgive and forget. This was a resolution of mine last year. I am a big grudge holder. Big time. I recently sort of came to the realization that grudges are stupid and exhausting. I was still mad at a girl from high school — high school!! She and I had gotten into a big fight when I was 14 and at the age of 22 I was still pissed. Now, I’m past it, and having a positive relationship with her feels oh-so-good. :) Same goes for another friend of mine. Yes, there are instances where some people should be removed from your life (especially toxic ones), but with time, avoidance becomes a grudge. Not having them in your life doesn’t mean it’s necessarily a negative relationship.

26. Fall in love. I love love. Love is an adventure. It is, in my opinion, the biggest adventure you can undertake. It is your opportunity to be completely vulnerable and at another person’s will. Love requires you to totally relinquish control and leap empty handed into the void (yep, that’s a derivative of one of my favorite quotes!). You just jump, blindly, into it. Like elegantly diving blind into infinite unknown darkness with a smile on your face and enjoying every second of it. Sheesh I’m a sap.

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(or, you know, tacos.)

27. Eat your vegetables. Eating healthy is vital. It’s so freaking important. Stop eating pizza and take out every night and put some fruits and veggies into your body instead. I mean, at least throw some kale on that Digiorno.

28. Establish values and beliefs. These will change. Constantly. However, this is the time to reflect and really learn and understand what you believe in and why. You might have been raised in a family of one religion or political preference, or maybe a social view, but never had the opportunity to challenge that or consider why you believe it, or even if you do. Now is the chance to set up your own system of beliefs!

29. Travel. This one is a given. We’re always told to travel in our twenties. But really, whether it’s a road trip or a 7 continent excursion, travel as much and as often as possible. See and adventure every inch of the world that you can. You will not regret it. Oh, and leave your mark! Write your name and the date somewhere you probably shouldn’t on or near something special, maybe one day you’ll come back with your family and tell the crazy adventure story of how their mom’s name got on the wall of the Duomo or that little hole in the wall restaurant in Germany or even that cave in Cambodia!


30. Make your own list of 30 things to do before 30! Use your list to motivate everything from your growth as a ‘grown up’ to your adventure seeking. Love it. Live it. Frame it.

Do you guys have any awesome additions to this list? Comment ideas below! :)

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The 7 C’s of Being a Killer Leader


Being a leader sets someone apart. You can be good at what you do. Hell, you can be great at what you do. That doesn’t mean you can be a leader in your field. Being a leader requires skills and traits outside of your field of interest. Yes, a leader has to be really good at their trade to be a great leader, but that’s not all.

A great leader has the capacity to take a team of experts and turn them into an expert team. I heard that recently at an integrative medicine meeting. A medical team has to work together for each patient, and each team needs a leader. Now, each person on the team is an expert in their field. There’s a doctor, a nurse, a dietitian (heyo!), a pharmacist, a therapist, a social worker, a dentist, a physical therapist, occupational therapist, the list goes on. Each of us are ‘experts’ in our field, but does that mean that the team runs expertly? NOPE. A great leader takes a team of experts and turns them into one unit — an expert team.

Anywho, that’s my little rant. Now, after thinking through what makes a good leader, and what are the qualities I possess or wish to possess, I have narrowed down what makes a fantastic leader into 7 easy-to-remember Cs. (I know y’all love your lists!)

TSOH’s 7 Cs to being a Great Leader

  1. Competence: first and foremost, to be a good leader, you MUST be good at what you do. Really good. Damn good. The best. If you are not competent, you may get away with playing the part of the leader, but when it comes down to it, you won’t be able to reach your full potential. Plus, everyone probably already knows you’re incompetent and hasn’t told you. ;)
  2. Curiosity: Leaders are information seekers. They are always looking for the next new thing or the most recent info out there. They are curious about how to improve their team and expand their potential and knowledge.
  3. Consistency: Leaders needs to be on their game always. You can’t totally crush it for a few weeks and then slack. You need to be consistent. Even if it means cutting it back that your 110% potential so you don’t burn out, you need to be consistently on it and present. People need to know that they can depend on you even if you just finished a month-long bender of overworking yourself.
  4. Courage: Growth occurs from taking calculated risks. Leaders need to be risk takers. They need to think and act outside the box. If you play it safe and don’t have the cajones to take those risks, you and your team will slack in comparison to the courageous risk takers.
  5. Go outside your comfort zone: A leader may not always agree with their team. They may not be 100% comfortable with a suggestion. However, a great leader needs to learn when you go outside their comfort zone for the betterment of the team. Great leaders take the risks mentioned above even if they personally aren’t comfortable taking them.
  6. Confidence: A great leader exudes confident in everything they do. They sit up straight, talk soundly and calmly, and have an ora of grace an confidence. A great leader may be nervous or doubt themselves, but they never show it. A great leader is 100% confident in both themself and their team.
  7. Coffee: Threw this one in there for fun! ;) I know coffee helps me lead because it keeps me on my game but gives me the energy to get excited about being courageous and going outside my comfort zone, while providing the alertness to be consistently  confident in my work even after staying up late working on my competence and all encompassing curiosity.

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