Why Subway is NOT a “Healthy” Alternative to Fast Food

I used to swing by a Subway in between my Tuesday clients to grab a quick sandwich because I was in an industrial part of town. With gas stations, McDonald’s and Starbuck’s as my only other options for lunch, I thought that I was making the healthiest choice. However, like clock work, about 3 hours after consuming my veggie sandwich with a side of Baked Lay’s, I always felt a bit gas-y & hungry! As I continued to educate myself on the importance of eating “REAL” food, I realized that my Subway sandwich & “healthy” chips were not giving my body the vitamins, minerals, and nutrients it was craving! Therefore, my brain was telling my body to EAT MORE because it still needed the proper fuel to function. Also, after researching the ingredients in Subway’s bread, I discovered the most likely culprit for my gas – READ BELOW (in addition, of course, to the chemical, oil, salt-laden chips!) The research continued to reveal that most of Subway’s “FRESH” veggies also had chemicals and preservatives to keep them looking crisp and vibrant! Yuck!


Even though it was convenient, I knew I had to change up my routine in order to feel better and properly care for my body. So every Monday, I prepare a lunch to take with me in between my Tuesday clients. I usually have some type of Kale salad, a grain like quinoa or couscous, and a vegetable like cauliflower or okra. My body is getting the vitamins, minerals, and nutrients it craves, I never have gas, and I never feel hungry afterwards. Preparation is KEY to success, especially when it comes to your health and physical well-being. So carve out some time throughout your week to prepare some easy recipes that you and your family can enjoy for lunch or dinner when you are on-the-go. I guarantee your body and mind will thank you!

Below is a list of ingredients from some of Subway’s most popular items! Remember, KNOWLEDGE is POWER, so before you eat, know what you are eating! You only have one body in this lifetime. If you don’t take care of it, where else are you going to live?


Subway® Italian Bread, Monterey Jack cheese (cultured pasteurized milk, salt, enzymes, artificial color), cheddar cheese (cultured pasteurized milk, salt, enzymes, artificial color) potato starch and powdered cellulose added to prevent caking, natamycin [a natural mold inhibitor]), garlic powder, corn maltodextrin, long grain rice powder, salt, toasted breadcrumbs (wheat flour, dextrose, modified wheat starch, sugar, salt, yeast, caramel coloring, paprika), spice, parmesan cheese solids (milk, cheese, cultures, salt, enzymes, calcium chloride), cellulose), modified palm oil, oregano, natural and artificial flavor (including butter extract), sunflower oil, whey, gum arabic, citric acid, yeast extract, lactic acid, calcium lactate, disodium phosphate and not more than 2% silicon dioxide added (as anticaking agent).

*Artificial Colors & Caramel Coloring have been linked to Cancer, ADHD (especially in children), hyperactivity, migraines, and anxiety.

*Corn Maltodextrin is just as bad as eating white refined sugar. If you aren’t planning on running a marathon or doing several hours of exercise, calories will store as fat just like sugar does.


Beef, water, soy protein concentrate, breadcrumbs (bleached wheat flour, sugar, salt, soybean oil, dried yeast), seasoning (dehydrated onion and garlic, salt, spice, dehydrated parsley, soybean oil), Romano cheese (made from pasteurized cow’s milk, cheese cultures, salt, enzymes).

Marinara Sauce: tomatoes, tomato puree (water, tomato paste), corn syrup, high fructose corn syrup, soybean oil, modified food starch, salt, dehydrated onions, spices, onion powder

*Soy Protein Concentrate contains high levels of Aluminum, which is toxic to the nervous system & kidneys, soy is also hard to digest, linked to thyroid disorders, increased breast cancer risk, and allergies.

*High Fructose Corn Syrup consumption promotes weight gain, obesity, heart disease, diabetes, cancer, dementia, and many more ailments!

HAM (Black Forest)

Ham cured with: Water, dextrose, 2% or less of modified food starch, salt, potassium lactate, seasoning [potassium chloride, pork stock, sugar, yeast extract, salt, lactic acid, fructose, sunflower oil, cysteine hydrochloride, calcium lactate, modified food starch, flavors, grill flavor (from sunflower oil), polysorbate 80, rendered pork fat, and smoke flavor], sodium phosphate, sodium diacetate, sodium erythorbate, sodium nitrite, caramel color.

*Sodium Nitrite is a preservative used in processed meat. It has been linked directly to heart disease and diabetes. All the other uses of Sodium = Salt! Excess salt = High blood pressure, heart disease, headaches, kidney stones, stroke, among many other ailments!

*Caramel Coloring has been linked to Cancer, ADHD (especially in children), hyperactivity, migraines, and anxiety.

*Dextrose and Fructose are fancy names for SUGAR.


Banana peppers, water, distilled vinegar, salt, calcium chloride, sodium benzoate (preservative), sodium metabisulfite (preservative), yellow #5, natural flavors, polysorbate 80.

*Yellow #5 is banned in Austria and Norway, and other European countries have a warning label on any product containing it. It is linked to Asthma, Allergies, possible increased cancer risk, Hyperactivity, Migraines, anxiety, and blurred vision.

Checkout the link below if you would like to read more about what’s in your Subway sandwich!


TOP 10 Favorite Nutrition & Yoga Books

I am lucky to say, I LOVE READING! Growing up, my family thought I was weird when I would get excited for the Book Fair to come to school. But even today, I am always reading at least one “educational” book a week with a “mindless” read thrown in there too. I think it’s important to continually learn and educate yourself as much as you can, not only when it comes to your career, but also your health!

So check out some of my favorite NUTRITIONAL & YOGA reads below!

(They are in no particular order)


The-Beauty-Detox-SolutionThe Beauty Detox Solution By Kimberly Snyder

This is an excellent, easy to understand book that details the importance of eating plant-based foods for optimum health and beauty. She also gives a lot of great information on supplements. Her dietary beliefs can be a little on the extreme side, so don’t feel overwhelmed! I’ve been able to slowly integrate a lot of her suggestions over the course of several years and have never felt or looked better because of it!

514OGtUqvGL._SX258_BO1,204,203,200_Happy Yoga By Steve Ross

Well I am a little impartial to the author, considering he is my boss! But seriously, this book has a wealth of information told in the classic Steve Ross humorous way! He discusses a lot of serious issues we all face as humans, and uses his vast knowledge of ancient yogic teachings to help us through these roadblocks that are usually keeping us from our happiest selves. If you are looking for an inspiring read to keep you moving forward with your practice or to motivate you to start, I highly recommend this book!

The-China-Study-smallThe China Study By T. Colin Campbell

The China Study was the most comprehensive study ever undertaken of the relationship between diet and the risk of developing disease, in particular heart disease, cancer, and diabetes. This book forever changed how I viewed Protein, in particular dairy and animal meat. It’s an intense read with a lot of information, but it breaks down the nutritional confusion that so many of us experience about how we should eat! If you or someone you love suffers from cancer, heart disease, obesity, diabetes, or an auto-immune disease, this is a must read!


The Heart of Yoga: Developing a Personal Practice By T.K.V. Desikachar

This was one of the first “yoga” books I ever read. Not only did it outline the physical aspects of the practice, but it went into more depth about the spiritual teachings including the Yoga Sutras, 8 Limbs of Yoga, the Niyamas & Yamas, as well as Pranayama. It’s a great read for those of you more interested in the fundamentals and ancient teachings of the Yoga Practice.

saltSalt, Sugar, Fat By Michael Moss

Sometimes I find a book that is so moving, so informative and so educational that I have to read it more than once. Salt, Sugar, Fat was definitely one of those books. In fact, I am re-reading it right now! Michael Moss goes inside the processed food industry, breaking down how companies like Kraft, Coke, Nestle, and General Mills, get us hooked on their products. There is definitely some disturbing information, especially when it comes to the U.S. Government’s involvement in the Processed food industry that everyone should know about. If you want to know the background story on Cheez-whiz, Lunchables, McDonald’s Hamburgers or Breakfast Cereals, you need to read this now. But let me warn you, you will probably become a lot healthier, lose weight, and live longer after you realize what goes into making processed food!


Meditations From the Mat: Daily Reflections on the Path of Yoga By Rolf Gates & Katrina Kenison

My mother-in-law gave me this book one Christmas, and I’m so lucky she did! This book can be read all at once or daily over the course of a year to give you reflections or reminders on how to incorporate your yoga and mindfulness practice into your every day life. If I am having a scattered or stressful day, I like to open the book up to no particular page and just read the daily reflection. It always reminds me that I’m not alone in the world, and everyone has stressful or difficult situations they have to overcome. The reflections really help put into perspective what’s truly important, and reminds readers to be grateful each and every day!


The Detox Solution By Dr. Patricia Fitzgerald

Dr. Patricia Fitzgerald started the Santa Monica Wellness Center, and is at the forefront of Holistic and Alternative Medicine. I loved this informative book because it really broke down how toxic our bodies are because of the Environmental toxins we are exposed to each and every day, and how we can best limit our exposure through small changes. She also explains how food, vitamins, minerals, and phytonutrients can help with the detoxification process. There’s a lot of scientific information in this book, but if it is too technical for you, she’s always available for appointments!


Yoga And The Quest For the True Self Stephen Cope

During my career transition from Publicist to Yoga/Fitness Instructor, I encountered A LOT of stress, anxiety, fear, and doubt. I found this book during my transition and it helped me tremendously! The author, Stephen Cope, is a yoga instructor and psychotherapist at the famed Kripalu Institute in Massachusetts. His book gives insights on how the ancient yogic practices can be applied directly to every day life situations to provide relief, inner peace and joy without having to be a monk in India meditating all day. The examples he gave made me feel like he was talking directly to me! So I suggest you read this book, especially if you are going through a tough internal struggle.


Fast Food Nation: The Dark Side of the All-American Meal By Eric Schlosser

This book explores the deep, dark secrets of some of America’s most popular fast food chains. Just like, Salt, Sugar, Fat, there’s some disturbing, but incredibly insightful material that will make you think twice about going through the McDonald’s or Taco Bell drive-thru. There’s also a section that delves into the Meat-packing plants that supply all of the beef, pork, and chicken to fast food chains. The health risks, Environmental impact, and inhumane treatment of animals discussed will really open your eyes to what’s going on behind closed doors and reconsider what you are eating.


The Body Book: The Law of Hunger, the Science of Strength, and Other Ways to Love Your Amazing Body By Cameron Diaz

I enjoyed Cameron Diaz’s book because it encompassed all areas of your life in order to find optimal health! She focused not only on Nutrition and Fitness, but also on the Mind/Body connection. She delves into her own struggles with poor eating habits and bad skin, and discusses how she was able to change her lifestyle for the better. With the help of some highly-educated contributors, Cameron was able to supply a wealth of information in an easy-to-understand way with a little bit of humor thrown in too!

Healthier Oatmeal Chocolate Chip Cookies

When it comes to sweets the only thing that gets me time and time again is Oatmeal Chocolate Chip Cookies! I’m always looking for a healthier option that not only tastes good, but has less ingredients, especially BUTTER and SUGAR! At my weekend Retreat a few weeks ago my fellow Retreat Leader, Danielle Cuccio, shared an AMAZING Oatmeal Chocolate Chip recipe that I tried to recreate last night. Let me tell you, those cookies were so YUMMY that my husband had to restrain himself from eating the whole batch. AND for those of you that love cookie dough, this one’s for you too as there are no eggs!

So check out the recipe below, but do remember, everything is okay in moderation! 😉



  • 1 Cup of OATS (Gluten-Free!)
  • 1 Cup of OAT FLOUR (Gluten-Free!)
  • 1/2 Cup of COCONUT OIL (Check out the benefits here: http://www.doctoroz.com/videos/surprising-health-benefits-coconut-oil)
  • 1/4 Cup of RAW HONEY (Check out the benefits here: http://www.mindbodygreen.com/0-8743/6-delicious-health-benefits-of-honey.html)
  • 2 tsp CINNAMON (Check out the benefits here: http://www.care2.com/greenliving/10-surprising-health-benefits-of-cinnamon.html)
  • 1/2 Cup of DARK CHOCOLATE CHIPS (Check out the benefits here: http://authoritynutrition.com/7-health-benefits-dark-chocolate/)

Preheat the oven to 350 degrees. Stir all of the ingredients together in a bowl. Scoop out tablespoon-sized balls onto a non-greased cookie sheet. Bake for 12 minutes. Enjoy! 🙂


BURN THIS Studio Review: Body By Simone LA

Check out my review of BODY BY SIMONE for BurnThis below!


We were so excited to hear that Body By Simone was coming to Los Angeles! Located in the heart of West Hollywood, the inviting space has inspiring photos of owner, Simone De La Rue, and her equally stunning instructors displayed throughout the entryway. In between the photos, you will find motivational dance quotes encouraging students to just have fun and let go of judgment. The friendly, smiling staff continued to make us feel at ease as we prepared for the signature, cardio-packed dance class. There are two spacious studios located on different levels, both with open views of Santa Monica Boulevard. The top space is reserved exclusively for private and semi-private workouts, great for the celebrity clientele that frequent the studio. Our group class was intimate as well, as class sizes usually don’t exceed 20 people. The beautifully-toned instructor greeted each one of us personally and was able to give out lots of individualized attention. Class started out with 45 minutes of non-stop dancing.  With each step, our hearts were pounding and sweat was pouring! Each song of the amazing playlist had a different choreography sequence that was repeated several times throughout class, making us feel like we were out with girlfriends on a Saturday night! The last 10 minutes incorporated weights to target and tone the arms, abs and core. By this point, we fully understood why Simone’s program is known to create the desired dancers physique! But after a quick stretch and cool down, we left class feeling energized, accomplished, and toned. We can’t wait to try out her other signature classes!

BURN THIS Studio Review: Cardio Barre Santa Monica

Check out my review of CARDIO BARRE SANTA MONICA for BurnThis below!


We’ve tried our fair share of Barre classes, but were excited to experience the much raved about Cardio Barre!  The Santa Monica studio is perfectly situated in the heart of Venice on Lincoln Bouelvard. We were greeted by the friendly staff and numerous magazine accolades about the workout interspersed throughout the space. Our instructor was highly recommended, and she made sure to put us near some regulars so we could refer to them during the fast-paced choreography.

We started with a light warm-up and soon after, got the heart rate elevated and sweat glistening! At the Barre, we targeted the tiny muscles in the glutes and legs with ballet-inspired exercises to create those coveted dancers legs. We also used light weights as added resistance to burn fat and perfectly sculpt our arms. The instructor made sure to continuously keep our posture and form in check, which was helpful considering the pace of the workout was quick in order to get the “Cardio” aspect in. Lastly, we targeted our abs, even though they had already gotten a lot of work by just trying to maintain our balance at the Barre. By the end of class, we could definitely see why it was so popular! Whether you are a dancer or not, this workout is an excellent way to tone and elongate your body in all the right places.

cardio barre

BURN THIS Studio Review: Barre Belle

Check out my review of BARRE BELLE for BurnThis below!


Located in between hip restaurants and shops, Barre Belle, is a bright, airy space with high ceilings and beautiful dark wood contrasts. The entryway was crowded with regulars chatting with the stunning owner and sole instructor, Marnie Alton, and we could immediately feel the community vibe she had created. We got a quick tour of the open space, and was impressed when Marnie mentioned she had personally designed and built out most of the studio, with a little help from family and friends. She then showed us our space at the Barre, we grabbed some weights and were eager to experience the sold out, signature Barre Sculpt class. We began with a quick warm-up and dove right into toning our arms. Even though our weights were light, the continuous repetitions and minute movements got our arms burning fast! We could feel the long, lean “dancers” muscles being sculpted away. Our instructor continuously gave personalized adjustments and compliments to every student, which definitely showed how much she cared about our success. That also really helped keep us present and motivated to work through the challenge. When we headed back to the Barre, we began to focus more on our lower body with plenty of ballet-inspired postures. Our legs started to get a little wobbly, especially when we were given a ball to hold in between our thighs. But the motivational lyrics from Eminem, Kanye, and Destiny’s Child, coupled with the inspirational wisdom from our instructor made the uncontrollable shaking of our legs a tad bit more manageable. We finished off with a bit of core work and some much-needed stretching.

Yoga Retreat Recipes

My husband & I really enjoy cooking! So for my Yoga Retreat this past Saturday, we made quite a few yummy, simple vegetarian dishes for lunch. Our Retreaters seemed to LOVE these three the most, so I highly recommend giving them a try!

My Retreat co-leader also made some AMAZING dishes, so checkout her blog for even more recipe ideas: http://thebeautyblender.com/


Israeli Couscous with Mango & Cucumber

2 cups reduced sodium vegetable broth
1/2 cup water
1 (6.3 ounce box) Israeli Couscous
2 tbs extra-virgin olive oil, divided
2 cups chopped mango (2 mangoes)
2 cups chopped english cucumber, unpeeled (1 cucumber)
1 cup chopped cilantro
2 tbs honey
juice of 1 lime
1/2 tsp celtic sea salt
1/2 tsp ground white pepper


1. Combine broth and water in a large saucepan; bring to a boil. Add couscous; cover and cook, stirring occasionally until the liquid is absorbed and the couscous is al dente. Remove from heat and place into a mixing bowl. Stir in 1 Tbs olive oil to prevent couscous from sticking. Let cool.

2. After the couscous is cooled, add mango, cucumber, and cilantro; toss well.

3. Whisk together honey, lime juice, and remaining 1 Tbs. of olive oil, salt and pepper. Pour over couscous; mix well. The dish can be stored for several days in the fridge.

Zucchini Hummus

2 zucchinis, chopped
3/4 cup raw tahini
2 tbs nutritional yeast
1/2 cup fresh lemon juice
3 garlic cloves, chopped
2 1/2 tsp celtic sea salt


Blend all the ingredients in a food processor until smooth. Serve with raw veggies such as cucumber, bell peppers, carrots, or zucchini. I also like to put it on a wrap or veggie burger!

Watermelon Gazpacho

6 1/2 pounds tomatoes, cored
2 pounds seedless watermelon, peeled (2 cups coarsely chopped, 2 cups diced)
2 pounds cucumbers, peeled & seeded (2 cups coarsely chopped, 2 cups diced)
1/4 cup sherry vinegar
3 tbs extra-virgin olive oil
celtic sea salt & freshly ground black pepper
6 scallions, thinly sliced
2 jalapeños, seeded & minced
1/2 cup chopped cilantro
1/4 cup fresh lime juice


1. Bring a large pot of water to a boil. Add the tomatoes and blanch until the skins are loosened, about 30 seconds. Transfer the tomatoes to a large rimmed baking sheet and let cool.

2. Peel the tomatoes and halve them crosswise. Working over a coarse sieve set over a large bowl, squeeze the tomato halves to release the seeds and juices. Press on the seeds; you should have about 2 cups of tomato juices in the bowl. Coarsely chop enough of the tomatoes to make 4 cups. Cut the remaining tomatoes into 1/2-inch dice. In a food processor, puree the coarsely chopped tomatoes with the reserved tomato juice and the 2 cups each of chopped watermelon and cucumber. Transfer the soup to a large bowl. Stir in the diced tomato, watermelon and cucumber, the vinegar and 1 tablespoon of the olive oil and season with salt and pepper. Refrigerate until chilled, at least 1 hour.

3. In a small bowl, mix the scallions, jalapeños, cilantro and lime juice; season with salt and pepper. Ladle the soup into bowls, drizzle with the remaining 2 tablespoons of olive oil and place a dollop of the scallion relish on top.

LA Yoga Retreat

We just finished up our day long YOGA RETREAT at a beautiful home in Brentwood with 23 amazing yogis. We started off the day with a 75 minute vinyasa flow yoga class. Myself & my Retreat co-leader, Danielle Cuccio, did some tag team teaching, which was a lot of fun & definitely kept us present! We had a short juice break thanks to my FAVORITE go-to Juice bar, PRESSED JUICERY, followed by our “Top 6” list of NUTRITION TIPS including info on supplements, why not to diet, why to avoid dairy, and our favorite plant-based proteins, to name a few. We then served a home-made, VEGETARIAN LUNCH for our Retreaters that included several quinoa dishes, salads, veggie burgers, watermelon gazpacho, and healthy desserts! We finished off the day with a MINDFULNESS MEDITATION workshop & GOAL SETTING to inspire & reboot our students as they took off to enjoy the rest of their weekend. Let’s not forget the amazing GIFT BAG each Retreater left with!

Check out some of the pictures from today’s Retreat below 🙂 Email: info@kaleighwalker.com to sign-up for our next one.

Stay tuned on the date & more info over the coming months!


yoga 3

pressed juicery


gift bag

Contact me