Archive for June, 2010

Are you struggling getting your kids on board with healthy eating? Listen to Get Fit Portland Episode 8 and hear Pediatric Dietician, Kirti Raol of Providence Hospital talk about what’s up with kids diets these days.

1. Kids over the age of 2 should eat like adults, (ie no special dinner but have what the family is eating)
2. Calcium is important. 3 servings a day
3. 6-8 cups of water per day more if exercising or participating in sports (this bumps up relative to size)
4. Bring kids to the grocery store. Teach them to shop the perimeter, sticking to whole foods, let them pick ones they like.
5. Limit processed foods, especially those void of nutritional value. Explain that they will not grow or function well on these foods.

If your child is under or over the suggested weight for their height or age seek out a nutritionist or pediatric dietician. Having health issues explained by a professional may be easier for kids to believe plus they will see that you really care about their health.

For more information check out
To learn more about Kirti Raol or other who can help here in Portland click here

So, if its time to go grocery shopping, take the kids with you. Don’t forget to start by cleaning out the pantry at your home first. Your kids know what shouldn’t be there, let them show you and get rid of what doesn’t belong. One great idea, donate unwanted packaged foods to a shelter or food bank.

Have questions? comment here or email us at

Eleni K

Mt. Hood is a popular destination spot in Oregon. It is beautiful as you can see by the picture and popular as you can see by it’s ranking as 2nd most climbed mountain in the world. We recently interviewed Asit Rathod an Oregonian who has summited Mt Hood over 100 times, hiking up and skiing down. To hear this interview click here and check out episode 7.

To get more info on Mt Hood or setting up a hike or ski trip check out

To get more info about Asit Rathod check out

Eleni K.

Fitness Anywhere: Make your body your machine.

I use the TRX Suspension Training System everyday. I use it myself and I use it with my clients….all my clients! From the most de-conditioned to my professional athletes. This is the most versatile and necessary piece of exercise equipment ever designed.
You should have one!

To learn more about which professional athletes are using the TRX or to get more info about TRX click on the ad above and you’ll go straight to their website.

Or watch this video and if you aren’t convinced you need it by the end give me a call and I’ll show it to you personally.

NOW if you want one FREE listen to our show Thursday June 10th, 2010 at 2 pm on and then email and enter to WIN.

Eleni K.

Making healthy choices at the last minute can be hard. Either you don’t have “good” choices available or you over eat &/or justify “bad” choices because you waited too long to eat and feel you “deserve” or can handle the extra calories.

Some tips on making healthy snack choices easier.
1) pack a snack at all times (pick something balanced in protein carbs and EFA’s)
2) know your options. If you need to stop at a store know what are you looking for, don’t grab just anything.
3) drink water. has it been 3 hours since you ate last? sometimes we think we need a snack when what we really need is water.

“Good” Snack Choices:
1) 1 string cheese with 1/2 c celery sticks and 14 raw almonds (this can all fit into a snack small bag)
2) 1-2 hard boiled egg with 1/2 c jicama and carrots sticks and 14 raw pistachios
3) 14 gr serving of protein powder w/water and 1/2 banana + 1/2 Tbsp natural peanut butter blended

You will be the most successful with your nutrition when you take the time to plan and be prepared. Don’t let poor planning derail you from your health goals. Take a few extra moments each week to plan out your snacks.

Eleni K.