Keeping you Fit, Motivated, Confident, and in Control..
With REAL, Healthy Food!!

Welcome to EatFit™ where being lean, losing weight, maximizing performance and feeling alive has never been easier and more exciting!

•  With EatFit™ you will never feel hungry. In fact, you will eat the same amount of food (if not more!), and lose weight by eating REAL food.

•  EatFit™ facilitates a lifestyle change to enable you to take control of your body, increase your energy, your health and your self-confidence!

•  EatFit™ is a lifestyle, not a diet, using a systematic and healthy approach to change eating habits for life.

•  EatFit™ excels at sports nutrition for maximizing performance. Performance nutrition (aka fuel) is the most often overlooked element in an athlete’s training regiment. Athletes seek out EatFit™ for custom plans tailored to type of sport, goals, and food preferences.

You will look and feel your best ever by developing a long term eating strategy and a meal plan that works best for you. What’s more is that by changing your relationship with food, you will not only lose weight, but MAINTAIN it, and be healthier than ever.

Kasia-color-wo-background-feathered 2_ EatFitNYC, Inc
757 Third Avenue
20th Floor
New York, NY 10017
Phone: (917) 409-8FIT (8348)

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Blog Posts are Below:

Is it true that an athlete can eat whatever they want?

sports nutrition nyc athlete foodIn my nutrition practice, I wear two hats. Almost 50% of my clients are athletes looking for sports nutrition, while the other half are a mix of weight loss, disease management such as cholesterol, diabetes and eating disorders, and those clients who want to “redistribute the trunk region” and lean out.

In this blog, I’d like to highlight the difference between sports nutrition for athletes in training, and the 45 minute athlete. My 45 minute athletes are under the misconception that they can eat whatever they want because that’s the best part about being an athlete. And they get frustrated when they cannot get an athletic build similar to that of their athlete friend (who happens to train 1.5-2 hours daily for triathlons). The frustrating reality is that you will typically burn only about 200 calories doing a 2 mile run. And you can put that 200 right back in by eating 2 TBSP of mayo. But here is the other frustrating reality: those athletes who appear to be eating “whatever they want”, are far more regimented than they lead you to believe. True, they need more calories, but they will not be getting those calories from mayo or other “inefficient”foods. They are fueling their bodies with just the right proportions of protein, carbs, and fat. There is no such thing as a free pass to eat whatever crap you want – this has repercussions for both the 45 min athlete and the full time athlete. The difference is that the athlete’s diet is planned, and leaves room for the occasional crap meal. And this is the great news: as a 45 minute athlete you can plan for this too! It will be your unique plan to suit your activity and your needs. If you want to call yourself an athlete, you have to act like an athlete and embrace the challenge fully. Not just one stand alone part of it, and expect results. Everything is connected. Believe me – if my athlete clients are eating like crap, they are NOT performing their best, and their condition is not where they want to be at.

This is the best part of working with a nutritionist. We do all the planning for you to give you the tools necessary to execute on the body that you’ve always wanted!!

High Cholesterol Diet

best nutritionist nyc high cholesterol foods v1If you suffer from high cholesterol, then like many others, you are confused about what type of “cholesterol free” diet you should be adhering to.

The most common misconception is that you need to give up any animal product that contains cholesterol; such as eggs, meat, cheese, etc. True, those should be eaten in moderation if you have cholesterol or weight issues. However, your body actually needs cholesterol. And natural animal fat and cholesterol are not your enemies. The enemies are the man made products that your body was not made to digest. Examples are hydrogenated oils which are found in most baked goods, cereals, breads, and granola bars. Another example is the refined carbs found in white bread, muffins, bagels and hundreds of other items. These lead your body to store “bad” fat. Anything that is processed or manmade will lead to high cholesterol and, eventually, weight issues. 

Tips for Controlling Your Cholesterol

The following is a list of points to consider if you have cholesterol issues. They are in random order, and not based on scientific findings, but much of research on my part, as well as reoccurring positive results in my clients.

best nutritionist nyc high cholesterol diet v1

  • Eggs are awesome, but must be organic, or better yet from the farmers’ market. Any eggs that are not organic will come from chicken that are fed processed food, which causes bad fat to accumulate. You are what you eat. Limit to 2 whole eggs MAX a day.
  • Any meat with the word “loin” in it is lean. It is the only cut that you should ever have if you must eat meat. Grass fed is optimal for the same reason as the egg and the chicken.
  • Cut out all refined carbs such as white bread, pancakes, fries, muffins, cupcakes, etc. Not only are they all sugar, but they are likely made with hydrogenated oils.
  • Eat lots of fish. Wild salmon is best because it contains the least amount of mercury. The good fat, and Omega 3’s help control your cholesterol.
  • Do not butter your breads. Dip in extra virgin olive oil. The monosaturated fats in the oil help control cholesterol.
  • Exercise. This helps raise your HDL levels (good cholesterol), and lower your LDL (bad cholesterol). It’s a win win.
  • Hydrogenated oils raise LDL (bad cholesterol) and lower HDL (good cholesterol) simultaneously. Obviously, the worst offender, and lose lose situation.
  • Keep saturated fats to a minimum. This means no cream sauces, cream dressings, half half with your coffee, cheeses.
  • The verdict is still out on exactly how harmful saturated fats are. In my opinion, “clean” saturated fats are ok. But those are tough to get. By clean I mean cheeses made from grass fed cows, as well as cream and butter made from the milk of grass fed cows. The problem is that anytime anything contains saturated fats, it is usually a highly caloric item which contains other (processed) fats, and comes from an “unclean” animal. This means that: the cows are fed corn and feedlot food which makes them unnaturally fat. When we eat this meat, we are ingesting the worst kind of saturated fat.

If you are suffering from high cholesterol, cut out all processed and “bad fat” foods from your diet, and eat clean. Eat fresh veggies, lots of fish and organic chicken (no skin), and fruits. Think of what people would have eaten 80 years ago, and eat only that.  And exercise. Those with cholesterol issues are wise to seek the advice of a nutritionist to help them plan their meals, and help them see that eating clean and healthy food is attainable, available, and abundant. Befriend your local farmers!

Healthy Snack Ideas

The concept of eating frequently throughout the day to fuel your metabolism is becoming main stream now. You burn most of your daily calories just by “being alive”, so the best way to manage your weight and the calories that you burn is to keep your metabolism constantly burning. Your metabolism is like a flame. You want to add just enough logs to the fire so as to keep it burning steadily. Add too much, and it will extinguish. Add too little, and it will not have the necessary fuel to keep the flame burning. Consequently, in order to keep your flame steadily burning, you must eat moderate portion size meals every 2-3 hours, and never feel hungry (flame extinguishing).

The concept is fantastic. But finding the right snacks to eat which contain the right amount of calories, macro nutrients, and do not bore you, is a bit of a challenge.

Here are 10 of my favorite snacks:

  1. 4 oz of non- fat Greek yogurt, ½ cup of almond milk, and a fist full of Kashi High Protein/high fiber
  2. 6 oz of Greek non-fat yogurt, 1 TBSP raw honey, 6 raw, unsalted almonds
  3. 2 turkey roll ups (or use smoked salmon). Spread mustard on turkey and roll up. Eat with baby carrots or celery sticks.
  4. ½ banana, 2 TBSP natural peanut butter, 2 oz of non-fat Greek yogurt. Stir together.
  5. Frozen grapes. Freeze grapes and eat with fistful of nuts.
  6. Boiled egg with hummus and baby carrots
  7. Brad’s Kale Chips
  8. 6 woven wheats (365 brand from Whole Foods) with salsa, hummus or guacamole
  9. Lara bar (for those days when you can’t catch a break but need something fast!)
  10. Apple with low fat cottage cheese

Snacks to avoid:

  1. Anything containing sugar or artificial sweeteners
  2. Anything processed
  3. Muffins, cupcakes, pasta, liquid calories
  4. Anything high on the glycemic index (GI) scale

Anytime you eat anything containing simple (refined carbs) or sugar, you deregulate your sugar levels, get a quick fix, but only to feel hungry minutes later. This calorie dense food is not going to keep you lean and energetic! Ensure that you are getting a dose of protein with every snack or meal to keep you satiated and energized.

Nuts are a wonderful snack, but make sure that they are sodium free and raw (not roasted as this exposes them to harmful oils and free radicals). As with everything, eat nuts in moderation. Nuts are healthy, but they are high in fat, and too much of a good thing will always get you into trouble.

At EatFit, my clients find that one of the biggest challenges is to find healthy and “clean” snacks. I’m constantly being creative to make up new snacks, whether it be on the go (busy, busy, no time to eat) client, the traveling from flight to flight to airport client, my vegan/vegetarian clients, or my athlete clients. Snacking is an art, and I have a database of (literally) HUNDREDS of them!!!

Eating Clean Tips from NYC Nutritionist


image“Eat Clean” – I’m sure that you have heard this term used numerous times. As a nutritionist, I use it far too often (and I don’t mean wash your fruits and vegetables!). Here is what the term ‘eating clean’ really means:


  • Eat within an hour of waking up, and continue to eat small meals every 2-3 hours.

  • Combine lean protein with complex carbs at every meal.

  • Include “good” fat from fish, nuts, avocado and olive oil in your diet.

  • Avoid trans and hydrogenated fats. Keep saturated fats to a minimum.

  • Drink 7-12 glasses of water a day (depending on your weight).

  • Eat fresh vegetables and fruits, and get enough fiber.

  • As much as possible prepare your meals boiled, steamed or grilled.

  • Choose unsalted dry roasted or raw nuts.

  • Avoid refined, processed and packaged foods.

  • Choose yogurt, nuts, and other fresh snacks rather than protein bars and snack bars.

  • Avoid “liquid” calories even from juices. If you MUST drink fruit juice, only drink freshly squeezed. And make sure they squeeze the juice on the premises (or squeeze it yourself). However, it is much better to have whole fruits for healthy weight maintenance. Quick digression (my BIGGEST pet peeve is seeing “freshly squeezed” OJ on the menu, and then getting something that tastes sugary and from concentrate – SO many places “trick” you this way. BEWARE!)

  • Avoid alcohol as much as possible.

  • Limit caffeine.




© Copyright 2010
Best Nutritionist NYC
Kasia Michalski EatFit, Inc.
757 Third Avenue
New York, NY 10017

eating clean, complex carbs, sports nutrition, personalized meal suggestion plans, weight loss, nutritional coaching,education, motivation, support, nutritionist nyc, hydration

EatFit Nutritionist NYC: What are Complex Carbs?

complex carbs nutritionist nycComplex carbs are rich in fiber which improves your digestion. They provide you with a steady stream of energy, and should account for about half the calories in your diet. They help stabilize your blood sugar and mood, and keep you feeling satiated longer. They are low to moderate on the glycemic index.

Some examples of complex carbs are vegetables, whole barley, buckwheat, oatmeal, muesli, whole wheat bread, wild and brown rice, pinto beans, skim milk, spelt bread, grapefruit, apples, strawberries, oranges, quinoa, lentils, kidney beans, garbanzo beans, and more.

On the other hand, simple carbs and sugars can cause swings in blood sugar and mood, lead to cravings and compulsive eating, and cause weight gain in the majority of people. They are calorie dense, and often result in overconsumption since they metabolize quickly causing you to feel hungry shortly after eating. These should be kept to a minimum in your nutrition plan.

If you are an athlete and focused on sports nutrition, then you will find that simple carbs provide the best immediate (pre workout) fuel when faced with a short digestion time, such as in the case of early morning training sessions. Simple carbs are the best choice for recovery meals, since they are quickly absorbed and replace glycogen at the fastest rate. Bear in mind, that these guidelines are for athletes, and for those in training only. For most of us, our workouts are not intense enough to warrant the need for strict fueling guidelines. For healthy weight maintenance, the general rule is to avoid simple carbs as much as possible.

© Copyright 2010
Best Nutritionist NYC
Kasia Michalski EatFit, Inc.
757 Third Avenue
New York, NY 10017

glycemic index, complex carbs, pre workout meal, post workout meal, sports nutrition, athlete nutrition, endurance athlete diet, personalized meal suggestion plans, weight loss, sports nutrition, nutritional coaching,education, motivation, support, nutritionist nyc

Sports Nutrition – POWER TO WEIGHT RATIO

crosstraining power to weight ratioBeing a nutritionist in New York City is the best, mainly because I have such a vast cross section of clients, all with specific needs and intelligent questions. New Yorkers know what they want and I love that about us!

The look on my sports nutrition clients’ faces is priceless when they discover just how much they have to eat in order to fuel their bodies. It’s so rewarding to watch these people’s performance and energy levels improve just after one week of eating the right “fuel”.

One of the main concerns that endurance athletes have when seeing the vast amount of calories that they need, is weight gain and more specifically, their power to weight (P:W) ratio. The idea behind the P:W ratio is that there is an ideal body composition for maximum performance obtained by having the most efficient body. However, this does not necessarily equate to a “one-dimensional” scale number. Most often, the most efficient body is one with the lowest body fat percentage, and not necessarily one with the lowest weight number.

The predominant way to decrease body fat percentage is to build muscle and to replace body fat with it. Ironically, in order to build muscle, the body needs more calories. In fact, an additional 350-500 calories DAILY are needed to gain one pound of muscle mass per WEEK.

Muscle building can be added to your daily routine through cross training. In fact, to decrease body fat levels, cross training is a crucial component to your training regime. When you are ready to change your body composition, keep the following guidelines in mind:

· Although contra-indicative to what one may think, calorie restriction is most often NOT the answer. Restricting calories can result in inadequate carbohydrate intake for the volume and intensity of training, and can cause loss of lean body mass. This is the opposite effect to what an athlete wants, and can result in an increased body fat percentage (definitely not what you want!)

· Conversely, calories should be increased for the increased energy that it takes to build muscle, over and above the calories that your body needs for specific endurance sport training.

· While strength building, having enough protein in the diet is key, and the timing of intake is very important.



© Copyright 2010
Best Nutritionist NYC
Kasia Michalski EatFit, Inc.
757 Third Avenue
New York, NY 10017

sports nutrition, athlete nutrition, endurance athlete diet, personalized meal suggestion plans, weight loss, sports nutrition, nutritional coaching,education, motivation, support, power to weight ratio, cross training, sports nutritionist nyc

Sports Nutrition; Fueling the Athlete’s Body

sportsNutrition plays a vital role in all activity. After all, food is what fuels all your daily activities. Many of my clients work our everyday and burn hundreds of calories. They spin, run, strength train, but cannot get the lean body they desire and wonder why. Once they realize that the missing link is in the food that they’re eating, they start seeing results almost immediately. Whether it be getting a lean body, or choosing the right foods to fuel endurance activities for optimum energy, nutrition always winds up being the missing link.

I love pointing out this analogy to my clients: if you were to own a premium vehicle like a Porsche, you would never dream of putting anything other than premium fuel in it would you? You would polish it, buff it, and never think of letting it go low on oil or any other fluids that it needs to run efficiently and optimally. Yet, we are so neglectful of our body’s needs. Food has become an inconvenience, and we shovel in whatever is easiest without regard to planning ahead or picking what is premium fuel to fuel our daily activity needs.

And unless you have a super specific athletic need such as body building, or you’re an endurance athlete who is a vegetarian, for the most part, you will not need supplements and get far greater results with real food. The trick is in the timing and in the proportions of macronutrients that each individual needs.

Yes, you need to eat before working out, and yes there is a specific window of time after your workout where you need to consume carbs and protein. Otherwise, your body will not build muscle adequately and will not be able to replenish its glycogen stores. And yes, you need to replace the fluids that you’ve lost, and water is usually enough (with some exceptions). I love my sports nutrition clients. It’s so rewarding to see the results that they get as soon as they become aware of how to use food wisely and efficiently. And you do not have to be an athlete to qualify as a sports nutrition client. Sports nutrition applies to anyone who works out regularly and/or leads and active lifestyle and is not getting the results that they should be.

Stay tuned for another blog coming up soon with some useful tips!

© Copyright 2010

Best Nutritionist NYC
Kasia Michalski EatFit, Inc.
757 Third Avenue
New York, NY 10017



sports nutrition, athlete nutrition, endurance athlete diet, personalized meal suggestion plans, weight loss, sports nutrition, nutritional coaching,education, motivation, support

Managing Menopausal Weight Gain

catsMenopause can be a wonderful time in a woman’s life. It brings freedom and peace. However, it can also bring with it a host of not so desirable symptoms like insomnia, moodiness, and worst of all – weight gain. During this time, it is important for a woman to understand that her metabolism is slowing down, and that food intake has to be more closely monitored to avoid excessive weight gain. While before menopause, approximately 70% of calories coming in are metabolized, after the “change”, only 30% of these calories are being metabolized. Thus, it is necessary to nurture your body and understand the changes that you are going through, in order to remain healthy and enjoy these wonderful years. Since I have a number of clients going through “the change”, I submitted a more in depth article on menopause and weight gain on Wahanda.

Hot Chocolate Crawl

Who says nutritionists can’t go wild with their food every once in a while?

I find that all too often when I am out for dinner, and people find out that I am a nutritionist, they get all nervous and start making justifications on why they are not ordering a salad. I rarely eat salad for dinner. I like my dinner warm. I do order healthy, and I do make choices based on what my body needs and not based on marketing descriptions. And I do not EVER deprive myself of life’s pleasures in eating. I LOVE food, and I certainly enjoy it, but I make good choices and know how they fit into my day’s plan.

Which leads me into today’s choice – to go on a hot chocolate crawl in NYC. What a great day to do it – rainy, cold, gloomy – perfect!

I started out the day with a protein filled breakfast – 2 egg, 3 egg white omelet with berries. This would ensure that I keep my blood sugars as steady as possible in the upcoming situation. I would hate to start the day off with chocolate and loads of sugars – I think that would have given me some sort of chocolate induced seizure!

So here is my day:

Vosges Haut Chocolate 11:00AM


I started with a dark chocolate flute; one word – amazing! Already felt the sugar rush (I’m not used to having sugar, especially this early in the morning). What you see in the picture are chocolate covered tortilla chips. I had to try one to see what it tasted like. But I only had one! Why? Because the tortilla chip inside contains hydrogenated oils. Most chips do. Admittedly, all the sugar in the hot chocolate isn’t the best thing for you, but why make it worse by eating harmful oils? I opted for plain chocolate instead. Also yummy!

Aroma Café 12:30PM





All the sugar and chocolate certainly didn’t leave me hungry, but I knew that my body needed some nutrients and fuel at this point. Luckily, Aroma café is a very healthy lunch spot, and I was able to get a quinoa salad with some cucumbers and tomatoes. My fiancé got a white bean soup. Of course, we tried a hot chocolate each (it is a hot chocolate crawl, after all). I ordered with skim milk and drank half of it.

LA Burdick Handmade Chocolate 1:30PM




Here we got a little crazy. How about hot chocolate with alcohol? Bad nutritionist, bad, bad. But let me just justify my choices and tell you that I ate according to plan all week. Plus, I don’t think that it is wrong to indulge yourself every once in a while. A hot chocolate crawl is by far better than a wings and pizza night, or having fries and doughnuts. I’ll tell you right now, that I would never do a doughnut crawl.  Yes, the sugar in the chocolate sugar may be overkill, but all in all, it’s not a nutritional disaster. I had my hot chocolate with pear liquor. YUMMY. I also sampled some cute chocolates made from all natural ingredients. No man made stuff so all made to be digested by our bodies.

There were supposed to be four establishments as part of the chocolate crawl. However, at this point our stomachs were not too happy with us so we left the last one as a treat for another time.

With all of the blood sugar ups and downs, I came home and fell into a deep coma. I curled up with my kitty and had a 2 hour nap! I have already signed up for an intense cardio class tomorrow at noon!

Thanks to Punk Rope for organizing this great event. It was fun and a great way to network and meet new people. I’m also going to try them out. They have rope jumping classes for both adults and kids. How fun!





© Copyright 2010
Best Nutritionist NYC
Kasia Michalski EatFit, Inc.
757 Third Avenue
New York, NY 10017
Personalized meal suggestion plans, weight loss, sports nutrition, nutritional coaching,education, motivation, support

Are you Addicted to Sugar?

sugarThe majority of processed foods are either laden with sugar, salt or both. In our fast paced, busy, busy world, we have become dependent on quick, processed foods as a convenient snack or meal, and a false sense of quick energy. We get our sugar high, followed by the “food coma” sugar low. We deregulate our sugar levels and enter a vicious cycle of craving sugar to get back on the high. This puts us on a highway to weight gain, and leaves us feeling out of control, moody and addicted to sugar. There is a way to break this cycle, and it can be done naturally. Getting your sugar fix under control is vital to your health. Excess sugar will not only cause copious weight gain, but can eventually lead to more serious diseases like diabetes and high cholesterol. I recently submitted an article to Wahanda discussing sugar addictions and what you can do to combat it. Click on the link to learn what you can do to wean yourself off of sugar.






© Copyright 2010
Best Nutritionist NYC
Kasia Michalski EatFit, Inc.
757 Third Avenue
New York, NY 10017
Personalized meal suggestion plans, weight loss, sports nutrition, nutritional coaching,education, motivation, support