A day in the life

Hello friends!

Well, we have one more week of shows at Bullets Over Broadway. If you haven’t seen it yet, do yourself a favor and come and enjoy a night filled with laughs!

I’ve begun my training at Flywheel Sports and its amazing! I have always been passionate about working out, and I am excited to be able to help people reach their fitness goals! I can already tell I am going to love being an instructor there :)

Which brings me to why I am writing this post. Over the past couple of days, I have been working out harder than I am used to. I have been not only consuming TONS of water, but I feel constantly hungry. At first, I was a little bit nervous that I was over eating, but I decided to listen to my body, feed it healthy proteins, carbs, fruits, veggies and fats, and keep on pedaling!

I get lots of questions about what I eat through out a day. I decided that I would share everything I ate today!

7:45 WAKE UP!!!!

8:15 1/3 cup Oatmeal, chia seeds, flax seeds, cacao nibs, banana, berries and 1 TBS sunflower seed butter.



9:30am ride with the amazing Kate at Flywheel!

11:00 recovery smoothie!

Frozen blueberry, banana, kale, chia, coconut water, spirulina, hemp proteinphoto 5-2

after that, I got on the subway to head up town for some instructor training (after a very successful trip to trader joes)

We trained today from 12-3.

somewhere around 2:00, I had 1 TBS pistachios and 1 TBS raisins.

Juice Press (Which is amazing, and you all should go) gave flywheel these adorable samples of their delicious juice! I enjoyed three of these little guys.

I also had some coconut water to make sure that I had enough electrolytes.

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I got home around 4:00 and was STARVING

4:45 salad: (it had tons of stuff)

Kale, spinach, romaine, tomato, parsley, cucumber, artichoke hearts, roasted red pepper, onion, 10 olives, 1/4 avocado, 1/4 medium sweet potato(roasted), 1 Mahi mahi burger (from trader joes) sun-dried tomatoes, Hemp seeds, lemon juice, balsamic vinegar

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(this picture is actually of a salad I had the other day, this one was MUCH bigger I promise)

Then I was off to the show!

By the time 7:00 rolled around I was hungry again

7:00- 4 suzies rice cakes, 2 hardboiled egg whites, more baby carrots, apple

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9:00- one whole sliced bell pepper


I’m exhausted, but I’m looking forward to doing it all again tomorrow!!!



Changes, opportunities, and GREENS

Hello all!! So, I have some sad news. My beloved “Bullets Over Broadway” will be closing on August 24th. Since I’m a swing, I don’t have any guaranteed dates that I will be performing, but please check out this fantastic piece of theatre while it is still here!!

On that note, I am now taking on new health coaching clients!!! Email me at synthialink@gmail.com.

I will also be starting to train to be an instructor at Flywheel!!! I am super excited to join this amazing community, and I look forward to teaching such an intense and FUN workout!

I am a member of a CSA share. Essentially, a farmer chooses her freshest most abundant produce, and delivers it to the theatre for us! It is so much fun to see what sorts of fruits and veggies I get each and every week!

There is usually tons of kale. I LOVE KALE. I have been on a kale chip rampage lately.

TIP: If you make kale chips in bulk, you can store them in an empty chip bag (preferable the brown paper bag kind that has wax paper on the inside). They will stay fresh for a long time!


This week, there was no kale, which meant no kale chips= Sad Face

There were Collard greens= Happy face

I was craving my weekly kale chips, but I had no Kale. What’s a girl to do?


(Fat free recipe)

  • 1 bunch collard greens
  • cooking spray
  • spices (ex. garlic powder, salt, pepper, rosemary, thyme etc)

Pre-heat your oven to 350 degrees (depending on oven)

First wash the collards. Next, DRY it COMPLETELY (dry each individual piece with a paper towel). Pull the leaves off of the stalk. Place the pieces into a large bowl.  Spray a tinfoil lined cooking sheet with cooking spray. Lay leaves evenly across sheet, try not to have too much overlap.

Lightly spray the greens with cooking spray. Sprinkle seasoning on top (I use 21 salute seasoning from trader joes). Bake for about 12 minutes or until leaves are crisp.

Take out of the oven and let them cool. ENJOY!!!

(Honestly, these are the perfect “CHIP”)

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The verdict?? I think I like the collard chips better (bold statement I know)!!! It is a thicker green, so the chip has a more dense texture.

thats all for now!




Feelin Saucy

I started Cookies to Kale EXACTLY ONE YEAR TODAY!!!!! (Thanks to the Time Hop app)


I wanted to start this post with a thank you. I have had two incredibly flattering articles written about me this month


Fit For Broadway  —- This is a fantastic Blog, created by the GORGEOUS Jane Jourdan. She takes photos and interviews the Broadway community about our lives, fitness and health routines! She’s also got fantastic photos, health tips, and recipes…check it out!!


Love Filled Journeys —This article is so incredibly flattering, and I cannot thank my friend Mary Sabo enough for writing such kind words. Her blog is inspiring and beautiful. She interviews and reports on people who she finds to be motivating and interesting. Again, check it out, her blog is awesome!


In my opinion, there is nothing like a good italian red sauce. I could seriously eat most marinara sauces like soup. Unfortunately, most sauces come loaded with sugar. Since I am still on my sugar-free kick (and going strong!) I decided that I would have to find the Italian in me (I have ZERO italian in me) and make my own! What I came out with is absolutely delicious. My fiance LOVED it and couldn’t believe it was sugar AND (almost) salt free! (He wanted me to let you all know that when he really loves one of my recipes, it must be a good thing…)

Sugar Free Marinara Sauce

  • 1/2 TBS olive oil
  • 3 cloves of garlic, minced
  • 2 (28 oz) cans of crushed tomatoes
  • 11/2 cup water
  • 2 teaspoons dried basil
  • 2 teaspoons dried fennel seed
  • 2 teaspoons dried parsley
  • 1/2 tsp salt
  • about 7-8 fresh basil leaves torn
  • pepper to taste
  • red chili pepper flakes to taste

In a pot, saute the olive oil and garlic. Add the rest of the ingredients (Excluding the fresh basil) and bring to a boil. Once boiling, cover and bring to a simmer for about 10 minutes, occasionally stirring. After 10 minutes is up, add fresh basil, uncover, and continue to cook for 15 minutes. The sauce should get thick (not watery) so if necessary, leave the heat on. for a bit longer.

Add to your favorite veggies, pasta, quinoa, fish and ENJOY!!!

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Happy Friday!!!



Dairy free Cauliflower Bread!

Hey Health nuts!

So I wanted to update you all on my sugar-free journey. It has been 3 weeks without sugar and I FEEL GREAT. I have had a couple of caves (my friend and I made dinner for our boys, and made cupcakes…I HAD TO TRY ONE). We are all human, and it is important to remember to stick to a goal 90% of the time. There is always wiggle room… I mean, we are all human :)photo

Lately, I have been really into cauliflower. I mean, you can make so many delicious things with it!! Throw it in the oven and roast it, make Cauliflower Buffalo wings, blend it up to make Creamy Cauliflower Soup, or lately, my personal favorite, Cauliflower BREAD!

This stuff is like crack. I honestly can’t stop making it or eating it. I’ve seen lots of different recipes, lots including cheese, or other ingredients. Since I’m no longer eating dairy, I wanted to omit the cheese and see how it came out… the answer is AWESOME.

Cauliflower Bread

  • 1/2 medium head of cauliflower
  • 1/4 flour of choice (I used quinoa flour)
  • 2 egg whites
  • desired spices (I like basil, oregano, salt, pepper, garlic powder)

First, pre-heat over to 350-400 degrees (depending on your oven).

Break cauliflower into florets. Lightly blend until you get a “rice like” consistency.

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Option 1: Wrap cauliflower in a dish towel, and squeeze as much of the water out as you can.

Option 2: Transfer cauliflower to paper towels (lay them on a plate or a cutting board, about 4 sheets thick), top with another 4 paper towels and press out as much of the water you can.

Transfer cauliflower to a bowl. Mix in flour, egg whites, and spices.

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Next, transfer mixture to a sheet that is lightly sprayed with cooking spray. Press mixture out flat to that you get a pizza pie shape

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Keep an eye on it. Take it out of the oven when the edges are browned (about 20 minutes)


I love to spread 1/4 avocado and some drops of hot sauce.

other ideas: Top with tomato sauce, your favorite veggies and continue to make until you get a pizza!

Spread some hummus on top

Add your favorite fillings, and eat it like a wrap


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On another note, my friend Mary Sabo over at  Love Filled Journeys wrote an awesome and insanely flattering article about me and my journey to Broadway… check it out!









Hey all!

It is no secret that I am a workout junkie. In my humble opinion, there is no better feeling than completing an intense sweat session. Over the past year or so, I have become completely obsessed with Body By Simone. The studio offers classes in both cardio and strength training. The combination of both has really helped to get me strong and feeling good!

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(after class with some friends from the show!!!)

Usually, after a good workout, I like to replenish my body with a protein smoothie of some sort. When making a smoothie at home, try to stick to this equation:

  • 1/4 fruit (1/2 banana, 1/8 cup pineapple
  • 1/2 veggies (greens, carrots, cucumber etc.)
  • 1/4 liquid (water, coconut water, milk of choice –coconut/almond etc)
  • ice

I always like to add protein powder, chia seeds, stevia, green powder, and sometimes 1/4 avocado or 1 TBS nuts.

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Todays Smoothie:

  • 2 TBS pineapple
  • 1 mejool date
  • 1/4 banana
  • 2 large organic carrots
  • 1/2 organic cucumber
  • 1/2 organic raw beet
  • 1/4 small avocado
  • organic spinach (I eye-ball it, but id say about 1 cup)
  • 1 tsp chia seeds
  • 1 tsp flax seeds
  • 2 TBS protein powder
  • 1 tsp green powder
  • 4 drops stevia
  • water
  • ice
  • topped with 1 TBS hemp seeds

blended together…..

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ok,ok so the color isn’t the most beautiful, but it was delicious, healthy, and made me feel great!!!

hope you’re all enjoying the beautiful weather! HAPPY MONDAY!!!




Karmic Kale

Many of you know, I am in the Broadway Show Bullets Over Broadway!!!

HERE WE ARE!!! The lovely ladies of the ensemble (Follow us on Twitter @BulletsBabes.. and if you want to check out the show, check out this deal!!)



Our show is pretty awesome…and exhausting! We wear tight costumes, and perform serious cardio heavy dances for 2 and a half hours!

Before the show, we have to make sure that we don’t over eat (to avoid feeling overly full and bloated), but eat enough in order to have the appropriate amount of energy to perform!

Lots of us enjoy The Karmic Kale wrap from Blossum Du Jour (a really cute vegan cafe in Hells Kitchen). It is delicious, but a bit expensive for my taste. I decided to make my own!

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Karmic Kale Wrap

  • 1 wrap (I use Trader Joes Brand Brown Rice wrap..also gluten free)
  • 1/4 avocado
  • 1 small or 1/2 medium sweet potato (roasted)
  • Kale (as much as you want, I use about 3-4 stalks)
  • 1 lemon wedge
  • 2 tbs water
  • Option 1: 1 tbs Amys LIGHT Green Goddess Dressing,
  • Option 2: 1 tbs 0%fat free greek yogurt, 1 tsp sesame oil, 1 squeeze lemon juice

Pre-roast sweet potatoes (pre heat oven at 450, wash potato,  wrap in tin foil and bake until soft–I usually will roast them all on a free morning and keep them in the fridge). Slice into coins.

Pull kale leaves from the stalk, and place them in a pan with 2 tbs water. On low heat, cook until the leaves are slightly steamed. Take off heat, and immediately introduce cold water to the leaves to keep them from cooking more. Squeeze lemon over kale.

Transfer leaves to wrap, top with 1/4 avocado, dressing, sweet potato, wrap it up.. ENJOY!!!!


One week sugar free

Hey friends!!!

So this week, I did a little experiment.

Last week, a friend of mine came over to catch up. We chatted about lots of things, but being me, and being him, we started talking a lot about nutrition.

He has been following a Paleo diet for 5 years. What is Paleo you ask? This is a diet (lifestyle) that incorporated protein, healthy fats, nuts, seeds, fruits and veggies as a main source of food.  Someone following a paleo diet would stay away from all grains, dairy and SUGAR

I always thought that I ate very little sugar. I mean, I’m not one to binge on candy (most of the time), and I rarely indulge in cookies and cakes. In my opinion, sugar was not a huge part of my diet. Then I took a look at some of the labels in my pantry. THERE WAS SO MUCH SUGAR!!!

Sugar in salad dressings, and sauces. 9 grams of sugar were hiding in my 0% fat greek yogurt. I even found sugar in the cheeses I was eating. I was unknowingly consuming tablespoon after tablespoon of hidden sugars. I WAS PISSED.

This week, I decided to cut out all sugar (processed, not from fruit), and all dairy. I love a challenge, and I figured a new way of eating could be interesting (I’m weird).

After one week without sugar or dairy I feel great!!! My energy levels are up, I feel leaner, and my skin has a nice glow to it. I’ve also noticed that I’m sleeping through the night, where I used to get up constantly to go to the bathroom. Best of all, the stomach issues that were plaguing me have virtually disappeared.

After one week of sugar-free, I tasted a piece of Dove Dark Chocolate that I would normally enjoy at the end of my day. This time, it tasted ridiculously sweet! I actually had to throw it out, I literally could not eat it. Dare I say, it tasted gross???!!!

I’ve also noticed that sweet fruits and veggies taste even better. Bell peppers, sugar snap peas, apples, sweet potatoes and bananas are especially tasty.

I know it’s not for everyone, but maybe try lowering your sugar intake… see how  you feel… and see if you like it :)