My Personal Experiment – will help keep you on track!

I started an experiment on myself on October 3.  I wanted to make some minimal, and hopefully effective changes, to encourage people who believe taking an interest in their health will require too much time or an overwhelming amount of effort. Without too much of a  spoiler, I will tell you that I added a […]

Spice up your BBQ Salad (without the guilt!)

By Reuby Staviss, embodyFitness/Boston University Dietetic Intern Summer is here and that means it’s time for crisp vegetables and refreshing fruit. There is nothing better than digging into a ripe juicy fruit after spending the day in the sun.   With warm weather comes people’s desires for light, healthy foods that will keep them feeling great […]

Sometimes We Eat Out of Season

We always hear the recommendation to eat in season to ensure that we eat locally grown foods that supply us with a year round variety of nutrition. However, variety being the spice of life, sometimes we like to eat imported fruits and veggies. Where I live, Northeast US, we get lots of apples, greens, squashes […]

Keep It Simple, Sweetie (KISS)

Be Fitter, Stronger and Trimmer! Anne Rollins MS CSSD RD LDN Simplicity.  Sometimes when we are feeling out of shape, unable to lift items we could always pick up, tired and stuffed into our clothes, we dismiss the notion that the solution may be simple.  How?  This is a big project.  Weight loss, strength, energy […]

Do You Know What Snacks to Eat on Super Bowl Sunday?

Super Bowl and Snacks Do You Know What to Eat for a Super Bowl Snack? One more thing to blame on 2020 is an additional 5-7 pounds caused by unhealthy #snacking related to walking through our kitchens all day. Snacking is up 40% and unfortunately, the snacks aren’t apples tossed with cinnamon.  Most people associate […]

Imagine Yourself Achieving All Your Goals!

Are you making avoidable mistakes that have caused your New Year Resolutions to fall short? Discover what subtle changes you can make that are proven to help you achieve success. Many of us set goals in the coldest and darkest month of the year (in the Northern hemisphere), so if you don’t live in or […]

Better Mood with Fermented Foods

Anne Rollins MS CSSD RD LDN Fermented foods are all the rage, gaining in popularity in the recent years, although the health benefits of fermented foods have been around for thousands of year in some cultures (see what I did there?).

Warm Wintery Comfort Foods

Anne Rollins MS CSSD RD LDN As the days get colder and darker, we have all been known to reach a bit more frequently for the comfort of fall spice confections or creamy, earthy dishes to keep us fueled and a momentary memory lapse about the bitter cold and lack of daylight. Well, not all […]


Do I Need Supplements? Winter is here.  Do I take Vitamin D? Anne Rollins MS CSSD RD LDN Years ago my straight up answer to anyone eating a varied diet in the US was unequivocally, No.  However, our food supply has dramatically changed and in some cases, is compromised (even the “healthiest” of stuff may […]


Anne Rollins MS RD CSSD LDN What even is an anti oxidant? One of my favorite seasons for food (and sports) is upon us!  I’m going to discuss food because sports are a tough conversation currently, especially for football in New England. Pomegranates have arrived in giant boxes to the stores, and now is the […]


High Stress No Sex Anne Rollins MS CSSD RD LDN In researching my new Men’s Health program embodyMo, beginning Sunday, Movember 1, I was expecting to find most of the topics related to cardiovascular health, as heart disease remains the number 1 killer in men of all ages.  Related to stress and anxiety, suicide tops […]


Mental & Health Hygiene: Men’s Health Anne Rollins MS CSSD RD LDN This blog was going in a completely different direction until… Last night, breaking my own “no screen time :30 before bed” rule, I caught a glimpse of Shemar Moore on SWAT.  The scene depicted a man, as macho as they come, struggling with […]

Lack of Mental and Health Hygiene

Lack of Mental and Health Hygiene – Anne Rollins CSSD MS RD LDN Somewhere between my age and an evolving global pandemic, I find myself consistently shown friends, family, clients and strangers that are struggling with consequences related to the lack of mental and health hygiene.  Some of these people even succumb to theses consequences.  […]

What Technology is Doing For Us.

Mental hygiene seems like a new buzzword, and quite frankly, any attention to mental hygiene is welcomed in my book.  Stigma and shame associated with mental illness, health and hygiene have prevented many people from receiving treatment, and in too many cases that cost was life. 

Eat More. Work out Less. Lose Weight.

Anne Rollins MS CSSD RD LDN Work Out More, Eat Less!! Doesn’t seem to be working…. We have all been told that if we want to lose weight we should cut back on portions and get some exercise.  When that doesn’t work, we do what’s only natural.  Cut back more.  Work out more.  Feel guilty […]

Quarantine is hurting my low back!

Recently, many people have been complaining about aches and pains, more than usual. Most of us are not moving as much as we usually do, are sitting for longer, and hunched over technology more hours of the day. Since we are at home, there’s no stop time, and we may be working and slouching more […]

The Mounting Pressure in Quarantine

As quarantine marches on, I’ve noticed a growing apathy, increased challenges with daily tasks, poor food choices and general “blah”.  Each day I walk over to my wall calendar that used to coordinate several sports, games, practices, school activities, holidays and vacations and announce, “Check off another one, Wilson.” And, I’m envious of the tropical […]

Mental Hygiene and Isolation

Anne Rollins MS CSSD RD LDN May is Mental Health Awareness month (but this couldn’t wait) I had other plans for this coming May, as I’m sure 100% of all us did.  Quarantine was not one of them.  Shifting gears, and pivoting…. Anxiety and Depression Solitude and isolation are the norm for many who suffer […]

Balance is a Liar

On this beautiful Sunday morning, I managed to squeeze in a teen facial for my daughter between my work appointments.  This was her first, so pretty exciting for her. I had the opportunity to sit in the peaceful and aesthetically pleasing comforting waiting area in Pyara Salon. Hot tea and tinctures are offered along with […]

Snack Hacks That Work

Snacks seem to confuse and elude us. One of the most popular questions I get is, “What do I eat for snack?” We seem to have these unwritten rules about snacks, and most of them just don’t serve us.

Stress and Weight Loss

I seriously ate one cookie and gained weight! Whats up?! The holiday season can be hectic, overscheduled and ruled by deadlines, all things that cause our stress levels to soar. Fear not, we are fueled by hot chocolate, candy canes, fancy hors d’oeuvres, that once a year cheesecake, that once a year brownie cake a […]

Is Cereal a Healthy Breakfast?

The evolution of cereal is fascinating. There is an entire aisle in a 10 aisle supermarket dedicated to nothing but cereal. People refer to “my” cereal like my mom watched “her” show. Cereal is personal, and Kellogg, the inventor of the mother cereal, the cornflake, had some interesting ideas about why we all needed to […]

Alcohol’s and Fat Loss, with Bonus Cheat Sheet

I can only imagine how proud my Kinesiology and Nutrition professors at UMass would be to see me, part owner of my own gym, writing an article on which alcohol is the best compliment to a fat loss program. Anywho- here I am.  Go Minutemen!! 

Navigating A Night Out

Anne Rollins MS CSSD RD LDN Summer is full of beach days, get-togethers and perhaps a bit more eating and drinking than usual.  This week I had a few extras: hours at work, extra days of work, a few extra hours on customer service calls, and a few extra hours of training, and the few […]

I can’t eat another burger…

Excerpt from a blog post by Jamie Burgess, Boston University Dietetic InternFun, flavorful and festive – Part 1 Appetizer With the start of summer and July 4th right around the corner, you may find yourself with an abundance of cookouts to attend and beach days to plan…but what can you bring that will please the […]

Ah, My Back!!

Lower back injuries are about the most common complaint I hear, and the spring/summer season seems to increase the injuries as people start to garden, clean out garages, pack up cars for vacations and get things down from attics. We find ourselves in awkward positions on ladders, crouching in crawl spaces, trying to reach high […]

Is Breakfast Really Important?

The well known phrase “breakfast is the most important meal of the day” makes a blanket statement, but doesn’t tell us why or what some good examples of breakfast may look like. Is breakfast the most important meal?

A Gluten Free Donut is Still a Donut

Yesterday, another beautiful photo of a doughnut came across my FB feed promoting a multitude of gluten free products – doughnuts, a variety of baked goods, and crunchy snacks. I’m annoyed and over the gluten free market.

Cookout Season Is here!

The sun is starting to peak out from behind rain clouds, bringing warmer weather and drawing us to the beautiful outside. Memorial Day weekend will be here calling us to cookouts and BBQ’s, but what to bring?

No Dairy? But where do I get Calcium?

Between lactose intolerance, dairy protein allergies and anti inflammatory diets, dairy is slowly being consumed less and less.  Our nutrition programs begin, in part, by eliminating dairy and gluten.  Some folks choose to put it back in their life, while others feel so good they can’t imagine returning to either on a regular basis.

Redefine Your Snacks

Snacks, in general, leave people struggling.  Eating frequently through the day is a great way to keep your metabolism moving and keep blood sugars stable, but finding a healthy snack can be overwhelming.  Just because we call it a snack, doesn’t mean it comes in a wrapper.  A snack is a smaller meal, and might […]

New Seasons, New Foods!

Everyone is always looking for new recipes, and the change of season can be helpful, naturally. Eating foods in their natural season is optimal, although sometimes not always possible.  I like to add some recipes that reflect the season, in addition to some staple dishes that my family and I enjoy.

Party Night Day Plan

So you’ve crushed your nutrition all week, you’re feeling great, and you’re totally in a groove, wIth this sort of momentum, combined with increased energy, and visible results nothing could go wrong…right?  But then comes Saturday night and that cocktail party, or kids birthday, or nieces wedding, or any one of a million possible events […]

Obesity is not about weight. Part 1

A few extra pounds, overweight or obesity is a sign from your body that something is not balanced.  Culminating a perfect storm of a culture that needs to constantly produce, keep up with Jones’s, compete often unhealthily, never show fatigue combined with a food supply that is quick and convenient, laden with misleading labels, sugars, unhealthy fats, additives, […]

Gluten and Grains

Gluten, a protein commonly found in wheat grain, has caused quite a stir in the health and food industries.  Gluten free is now more mainstream than ever, but not many understand why gluten causes problems, or what those problems are, and research sound bytes can be convoluted and confusing.

Is Kombucha Good For Me?

What is Kambucha and is it good for me?  It has so much sugar?KambuCha, a fermented tea, is ages old and was found to be in ancient Chinese history as far back as 200 BC.  Fermentation is commonly associated with beer and wines as the process can produce ethanol, and while kambucha has some, not nearly enough […]

MCT Bullet Coffee

SO…WHAT ARE THEY? Medium chain triglycerides (MCTs) are fatty acids that are shorter than LCTs (long chain triglycerides), making them easier to digest and break down for energy. There are four types of MCTs: caproic acid, capric acid, lauric acid and caprylic acid. Caprylic acid has been shown to be beneficial on its own, so […]

Vegetarian Fed v Grass Fed

Red meat and US raised meats are something I try to avoid unless they are labelled grass fed, lot free, hormone free from a reputable farm.  This evening, I was looking forward to trying a new ground beef labelled hormone free, vegetarian fed beef.  I wasn’t paying attention when I purchased the beef and fell for all the things […]

Healthy or Dressed Up Junk Food?

While standing in the checkout line today in the grocery store, I noticed a product in the impulse purchase area (the items near checkout that allows you to grab them without much thought ) and I was drawn in.  I typically get questions about specific items and so I like to give a look when I notice something new.

Should I eat beets?

Are beets good for me?Beets and beet juices have recently jumped to the forefront of the superfoods list, and sometimes the sound bytes “sound” good, but frequently we don’t really understand the science behind the claim. Beets contain a compound called nitrate that is converted to nitric oxide (NO) by the time it reaches the stomach.  This […]

Lifestyle V Dieting

Dieting and lifestyle are incredibly different pathways with some occasional overlap.   ​​In short, dieting describes extreme behavioral changes that are not to be maintained for extended periods of time.  Lifestyle changes are less extreme, layered in changes that are meant to be sustained, resulting in a healthier you.  Which is better for you?

Eat Fresh and Local

After too many food industry documentaries this last month, I walked down to the farmers market on my lunch break.  I love the Farmers Market, but I hate to admit that I have under utilized the resource for way too long.  I will occasionally stop by when I remember the hours, but I haven’t made this a […]

Diet vs Health Coach

The weight loss industry was booming for decades because we were desperate to feel better and look better.  Diets historically promised fast results with quick tasty options. For years people blamed self control, portion control, hormones, age and will power for not finding long term results.  Recently people started to question the diet/weight loss industry and turned to health and wellness coaching. Health and […]

embody Fuel Smoothies

We love our I Love Bacon breakfast chock full of protein and healthy fats from the avocado.  We try to avoid recommending smoothies mostly because folks add protein powder for good measure, and we don’t encourage powders, liquid calories or many supplements.  However, life gets busy, and if the choice is missing breakfast or grabbing […]

Healthy Family Meals from Anne

What should students pack for lunch?  What is the best breakfast before school or camp? Many of our clients ask us about finding healthy food options for their family. Even professionals in the field struggle with planning meals for picky kids.  Anne, registered EmbodyFitness nutritionist, designed a plan for families struggling to find the best […]

I Love My Turmeric Tea

Turmeric is a plant stepping on to the world stage as an anti inflammatory boss.  The plant is primarily used in India and other parts of Asia for may conditions including breathing issues, pain, fatigue and rheumatism.  The spice is a staple of curry and it’s distinctive yellow, lends color to foods like mustard and […]

Staying Healthy on The Road

Going on vacation and traveling for work is the downfall for anyone trying to develop healthy habits.Unless you are planning to never travel it is important to create a plan that works. I have couple hard fast rules for success on the road. My travel bag always includes

Tired of Trying to Lose Weight, Get Healthier, Not Be Tired.

Struggling to lose weight, feel rested and get everything done.  More and more people seem to be falling into this pattern, and it’s really unhealthy for the entire body, physically, mentally and emotionally.  We are told we need to do more and do it faster.  Taking care of ourselves – the vessel that needs to […]

The Most Important Area We Ignore

The Most Important Area We Ignore: Hip Flexors Tight hip flexors can be the root cause of chronic pain and injuries in the hip, knees, ankles, low back, shoulders and neck – that’s almost everywhere!  Many people come into my studio complaining of age related aches and pains, and I tell them I don’t accept […]

Be Fitter, Stronger and Trimmer in Less than 6 Weeks!

Be Fitter, Stronger and Trimmer in Less Than 6 Weeks! Simplicity.  Sometimes when we are feeling out of shape, unable to lift items we could always pick up, tired and stuffed into our clothes, we dismiss the notion that the solution may be simple.  Simple? How?  This is a big project.  Weight loss, strength, energy […]

Too Exhausted to Sleep?

Exhausted, and still can’t sleep?Join many Americans today who wear sleeplessness as a badge of honor and others who can’t seem to shake the title.  Our lives can become hectic in a climate that rewards busy, full, production and constant work.  However, our long term health starts to slip away as stress and lack of […]

Low Back Pain Season

OFF AND ON LOW BACK PAIN FOR YEARS?? May be more treatable than you think! Spring cleaning, gardening and an enthusiasm for the nicer weather often leads to a spike in low back issues.  While some back injuries can be severe and require major medical intervention, many feel worse than they really are.  

New Year, New You. How to Make Your New Year’s Resolutions Successful.

The Top 10 Most Common Broken Resolutions, in no particular order: Lose Weight and Get Fit Quit Smoking Learn Something New Eat Healthier and Diet Get out of Debt and Save Money Spend More Time with Family Travel to New Places Be Less Stressed Volunteer Drink Less Sounds about right.  Additionally, sounds pretty challenging and […]

Inspiring Tips for Holiday Season

Holiday Health 5 Tell Us Tips to Promote Relaxation through the Holiday Season. With all the holiday festivities and celebrations comes exhaustion, increased stress and in some cases, depression. In many regions, daylight becomes scarce, encouraging us to retreat home and curl up, but the season requires attendance at holiday parties, family gatherings, school activities […]

Run with Less Pain

Why do some people run pain free and others need to limit runs or give it up entirely?  Sure, running is not recommended after certain injuries or with certain conditions, but don’t necessarily assume that this is the case for you if you start to experience some aches and pains.  Some folks run pain free […]

Loose Hips Save Trips!

Loose Hips Save Trips!We all feel it some days, maybe most days.  Sore, stiff and sometimes painful hips and lower backs from sitting.  We can’t avoid sitting, but we can offset the negative effects.  Read on to understand how to improve your balance, decrease trips and falls and feel happier!*No time to read my full […]

Reduce Your Stress for Better Health

re·lax We are all so. Stressed. Out. As I try to improve the health and wellness of others and myself, I have come to find that one commonality seems almost ever-present. Stress. Stress is at the root of many of our issues, and on most of the risk factor list associated with chronic diseases. If […]

The cause, solution, and ergonomics of neck, back, and shoulder pain brought on by jobs that force workers to say seated for extended periods of time.

According to the National Institute for Health, sitting for too long has a serious negative impact on our health regardless of how much physical activity we get.  Curr Cardiovasc Risk Rep. 2008 Jul;2(4):292-298. Who would think the simple act of sitting could really harm us, but too much of anything can be harmful.  As technology […]

Stress Management and Cortisol

People are always discussing the importance of managing stress.  The advice is very broad, so, let’s break it down.  How is cortisol related to stress? Cortisol is “nature’s built-in alarm system”. It’s your body’s main stress hormone used to control mood, motivation, and fear. Many people understand it as a  “fight-or-flight” instinct in a crisis, but cortisol does so much more.

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