Transform Your Health!


Most of the Western world views health and disease as a black and white issue. But the truth is that our health lies on a spectrum and most of us lay somewhere in the middle of this spectrum – where we might not feel sick but neither are we living optimally.

In functional medicine we look to identify and resolve the underlying causes for imbalances that make us feel bloated, tired, hungry and cause us to crave sugar. And the truth is many underlying reasons are related to the food we eat.

Imagine your health as a metaphoric road. As you drive down this road you come to a fork. You can choose to continue straight down the same road that you’ve already been traveling. If you’ve been stuck in a food or health rut this seems like the easier path. Especially because you don’t need to change anything! But the catch is that nothing else in your life shifts either.

Your second option is to take the path less traveled. This path may feel a little rockier at first because it involves making changes that may feel scary and uncomfortable, but it leads to places that you didn’t think possible. This path has the most rewarding outcome because changing the food you eat and the way you think can have a tremendous impact on your self worth, vitality and energy.


You have to start somewhere – incorporate one of the changes below each week over the next two months and begin to see the affect it has on your body.

  1. Enjoy protein for breakfast

Eating protein for breakfast helps improve satiety so you can go longer before grabbing your next meal. This is because it reduces ghrelin levels, the hormone responsible for increasing your hunger. Protein for breakfast also prevents that 3p sugar crash, making you more resistant to the candy bowl at work. Try 2x eggs over arugula and cherry tomatoes.

  1. Eat five times per day

Aim to eat three meals and two snacks per day with three to four hours in between. It’s good to space out meals because it takes about two hours (or more) for your stomach to completely digest and empty.

Going more than four or five hours in between meals puts unnecessary stress on the adrenal glands and can be counteractive to your weight loss efforts. So no skipping!

  1. Focus on vegetables

Eat your vegetables. Just get them in – any shape, form and color will do. Vegetables have ample amount of fiber and water that satiates while binding toxins and feed beneficial gut microbes. Ninety percent of our serotonin receptors (our ‘feel good’ neurotransmitter) are located in the gut, so when our digestion is happy – so are we. Puree, roast, juice, pulverize, enjoy them raw – just get them in and aim for them to take up half of your plate.

  1. Ditch the diet foods

Diet foods are super deceiving. In theory they should be a dieters dream come true, but in reality because they stimulate hunger, inhibit weight loss and increase overall anxiety. Please feel free to hop over to my blog and find out why diet foods don’t work. 

  1. Limit simple sugars

Eating sugar causes our brains to release a surge of dopamine (the ‘pleasure’ neurotransmitter). No wonder we’re primed to like carbohydrates. Over time the brain becomes desensitized to this response and we’re conditioned to seek more sugar to get the same ‘hit’. You can regain control by limiting simple sugars, which helps re-sensitize the brain to these pleasure cues.

  1. Take your time to eat

Enjoy the flavors and textures of your food, chew slowly and put your fork down in between bites. It takes about 20 minutes for your brain to recognize what you’ve eaten which is why feeling more in control of your diet requires a slower pace.

  1. Get plenty of sleep

Shocked to hear that the amount of sleep you get is linked to your satiety? Sleep affects two basic hormones: leptin and ghrelin. Leptin is a hormone that suppresses our hunger while ghrelin does the opposite. A good nights sleep is linked to higher amounts of leptin and lower amounts of ghrelin. Aim for 8 hours.

  1. Drink lots of water

Thirsty or hungry? The body has a difficult time telling the difference. Aim for at least 2 L daily.

Bon appétit!



Written by Miriam Jacobson, MS, RD, CNS, CDN


How To Be A Successful Fitness (Pilates) Instructor


I feel very honored and proud to say that I’ve been teaching this beautiful method for almost 20 years.

Many new teachers will come to me and ask how do I do it? How do I teach 40 hours a week and not burn out? Doesn’t your body get tired? Don’t you get sick of teaching the same exercises over and over? I think what keeps me going is I truly love the Pilates method and I love teaching.

Each client is so different so it never feels repetitive. I try not to demonstrate the exercises to my clients so that my body doesn’t wear down and always keep my energy cup full as a teacher. We give so much to our clients each and every day so we have to make sure we are of sound mind and body to be able to teach and inspire others!

Here are my tips for having a long, prosperous, rewarding Pilates career.

1. Take time to yourself-
Go for a long walk in the middle of a long day. Get a massage or manicure to reward yourself for a long week. When you are working a long shift make sure you take 5 min break between each client to reset and recharge your batteries.

2. Take sessions, classes and continuing education workshops with other Pilates instructors- What made you become a Pilates teacher was being a Pilates student. Always be a student and try to learn from others as much as you can!

3. Try other forms of fitness- Pilates is great and it is by far my favorite way to move, but I also think it is important to keep yourself knowledgeable about other fitness fads in the industry and cross train your body. My typical weekly routine is Pilates 3X, Yoga 1-2X and Barre 1-2X. I don’t do cardio (I probably should) but I run after my kids in the park and I walk between 20,000-30,000 steps per day! Once a month a make a point of trying something new, something totally different. Sometimes I love it, sometimes I hate it, but it keeps me current with what is happening in the fitness world.

4. Be good to your body!-
Aside from working out, you have to eat well, sleep well, drink lots of water, etc. I always keep small snacks with me (nuts, bars, fruit, yogurt, etc.) so that my energy doesn’t crash during my shift. I also make sure I always have my reusable water bottle with me and sip often!



Carrie Campbell lives in Jersey City, NJ and is a mother of two beautiful children, Grace and Charles. Carrie gives all the credit to Pilates for both of her healthy and happy pregnancies as well as helping her bounce back to her pre-pregnant body soon after giving birth. Carrie teaches classical Pilates, and not the watered down version that you see at most gyms today…it is POSITIVELY PILATES. She maintains the belief that the rewards of practicing Pilates stretch far beyond body aesthetics. Pilates will give you a better body, but also so much more!