ask the nutritionist: fitting in exercise

I know what you are thinking. This is A Nutritionist Eats, not Exercises!


But I certainly know that exercise is a huge part of any healthy lifestyle. I have been active my whole life, spending my childhood hiking, biking, swimming on the swim team, playing sports and even having a plyometric routine at age 12.  I was going to play basketball for the Wisconsin Badgers and my Dad is an Exercise Physiologist after all.

But after all these years (and no collegiate sports) I’ve dabbled in many different forms of exercise: running, spinning, aerobics, kickboxing, yoga, dvd’s and just plain treadmills and elliptical machines. What’s best for me currently is a combination of yoga and various forms of cardio like walking and using the elliptical machine.

Why exercise:

  • Helps to combat chronic diseases.
  • It keeps you full of energy and helps you sleep better.
  • It makes you feel good – those endorphins!
  • I think it is easier to make better food choices throughout the day when you start out your day in a healthy way.
  • Helps to lose or maintain your weight.
  • It’s good to sweat! :)

How to fit in exercise:

  • Most of us have great intentions when it comes to working out but it seems like something else always comes up. I have to exercise in the morning before work because I find that I lose any of the energy/motivation that I have by the time work is over. But it is all about finding a time that works in your schedule.
  • Break it up if you need to – can only find 20 minute segments throughout your day? That’s fine, make it work for you!
  • Move somehow – even if you can’t fit in a sweat session, go for a walk at lunch or after dinner.
  • Add some movement to TV time – there are many exercises that we can do during commercials – this one is something I need to work on!
  • Find something you enjoy doing – since I’m not really a fan of running right now, I don’t! I walk or use the elliptical so that I don’t dread doing exercise.

Do you regularly exercise? How do you make it a priority?

wasabi shrimp roll

I can’t really tell you where the idea for a shrimp roll came from. Perhaps it was a bag of shrimp in the freezer and the longing for lobster. Perhaps it was seeing Paula Deen make a lobster roll, and realizing that it is essentially a glorified tuna salad sandwich. Perhaps it was the one time a year I have hot dog buns in the freezer. Perhaps it was finally time to try out that Wasabi Mayo that has been in the cupboard for months.

Wasabi Shrimp Roll - 2 rolls

  • 2 cups roughly chopped shrimp
  • 1/2 cup chopped celery
  • 1/4 cup chopped green onion
  • 2 Tbsp wasabi mayonnaise (From Trader Joe’s)
  • 2 hot dog buns
  • optional: black sesame seeds and sriracha

Combine first four ingredients.

Toast buns on grill if desired. Top buns with shrimp mixture.

It’s perhaps the best sandwich I’ve had this month.