Diet and Lifestyle

Do you have a daily fitness routine? 

You bet! I believe that physical fitness is an essential part of optimal health – like eating and
sleeping! I have made exercise a priority in my life from the time I was about 16 years of age. I
aim for at least an hour of planned exercise a day. All other physical activity is a bonus
(walking, gardening, etc.)

My typical week includes the following activities: 

  • 5-6 aerobic classes (at the YMCA) – (1 hour each)
  • 2 yoga class (1 hour each)
  • 1 strength classes (1 hour) plus weights at home 2-3 times a week (10-15
  • 1-2 times a week –running, biking, cross-country skiing, etc.

What is your usual daily food intake? 

I have a nice daily routine and I do love eating. I find as I get older, I need to cut back on
portions of more energy dense foods like grains, starchy vegetables, nuts, and avocados to
maintain my weight. I weigh on most days and if the scale is moving up too much, I cut back
portions, and cut out treats for a day or two!


Breakfast Bowl
1/2-3/4 cup cooked grains and lentils (oat groats, kamut, barley, quinoa, small brown lentils)
1.5 cups of fruits (e.g. blueberries, raspberries, peaches, apricots, apples, pears, plums,
1 Tbsp seed and nut mix (ground flax, chia, hemp and pumpkin seeds and Brazil nuts)
3 Tbsp homemade, dehydrated granola
1 cup fortified soy milk
2-3 Tbsp unsweetened nondairy yogurt, chia pudding, or pear cashew cream


Large Salad
Large green salad (mixed organic greens, veggies of every color – red and yellow peppers, carrots, watermelon radish, cucumber, broccoli, cauliflower, etc.), homegrown sprouts, legumes (beans, lentils, or tofu cubes), grains or starchy vegetables (quinoa, kamut berries, or cubes of squash or sweet potatoes), fruit (apple, mango, or blueberries), seeds (usually pumpkin or sunflower), and tahini hemp lemon dressing.
Fresh fruit such as an orange or sometimes a stuffed date or other small homemade treat


Hot Meal
Dinner is usually a hot meal such as a bowl with grains, steamed veggies, beans or tofu, and 
sprouts with peanut sauce, a stew, beans over quinoa and veggies, lentil crepes with a white
wine/cashew mushroom and broccolini sauce, stuffed sweet potatoes and green vegetables,
baked tofu, baked squash and green veggies, lentil loaf with gravy, mashed potatoes, and
veggies, stir fries, etc. We usually have a small dessert such as sliced apples with cinnamon
and nut butter, banana ice cream (homemade using a Yonana machine), fruit crisp, chia
pudding, or other fun dessert.

I generally do not snack, but occasionally will have popcorn (once every month or two) when
we watch a movie or vegan dark chocolate treats – which I make myself.


Herbal teas
Occasionally sparkling water

Total intake

Vegetables – At least 7 servings a day or more (3+ green, 2 orange/yellow, 1 red, 1 purple/blue
and 1 white/beige)
Fruits – About 4 servings a day (more in the summer)
Legumes – 3 servings a day 
Nuts/seeds – 1-2 servings a day
Grains – about 2-3 servings a day
Non-dairy milk/yogurt – 2 servings a day