Tag Archives: nutrition

What do you do when you fall down

30 Jan

What do you do when you hit a bump on your fitness journey or when you have a bad eating day? Do you just throw your hands up and say, “i’ve blown it so I may as just eat everything in my frig and pantry!!” or do you say, “Ok, I had a moment but now it’s time to get back on track and continue making good choices!” Which one are you?

We all have those days – those moments. It’s normal – we’re human and we mess up. However, it’s what we do afterwards that counts.

For example, last Saturday, I had one of those days. I had been getting up every morning between 4:30 and 5 and not getting to bed until after 10. Friday evening, I hosted a painting party to help me raise money for my upcoming missions trip to Haiti; so that meant planning and preparing for the 21 ladies that were attending. I had early morning prayer, fitness classes, and an afternoon of errands and preparing for the event. I didn’t get home until 11:30 that night and then had to be up early on Saturday to teach fitness classes. When I arrived back home Saturday morning after classes, I was tired and I was hungry and lack of sleep had my brain all foggy. None of these were conducive to making a good choice. I grabbed some chocolates that I had leftover from my party and ate them. Yep….on an empty stomach. And they were delicious!

Now….what did I do afterwards? Did I beat myself up for making those choices? Nope. I knew there were a lot of components that had led to my decision and that I’m human and once in a while I’m going to eat chocolate for breakfast! However, I also knew that I would get right back on track with my lifestyle and how I eat 90% of the time.

Again, it’s okay to have those moments. We all do. It’s what we do the next day that matters. If we continue making the choices we know aren’t going to bring us mental, physical, spiritual and emotional health and wellness, then that isn’t okay and we need to have someone help us get back on track. On the other hand, if we go right back to making those daily choices that will bring us life and well being, then all is well.

It’s not how many times we fall down, it’s how many times we get back up! So, get back up and keep walking!!! You can do this!

Friday Fitness Tip for 12/16

16 Dec

Friday Fitness Tip:

1) Have a bite before you go out.

Many times, people will choose not to eat because they know they are going to a party where there will be lots of food. That is the worst choice to make – by the time you get to the party, you’ll be ravenously hungry and won’t be able to make good choices and will end up overeating and feeling horrible the next day. Eat normally throughout the day – breakfast with protein, a great lunch (big salad with lean protein) and even have a snack before heading to the party…An apple and some almonds. This will keep you from eating too fast because you’re hungry and will allow you to enjoy the foods you want to eat.

2) Keep each celebration limited to one day.

Don’t go into Holiday mode and just eat everything and anything when you want and skip all of your workouts. This will cause you many tears on new year’s day when you realize you’ve gained five pounds!!! Go to your Christmas party – and then the next day go back to making your good choices AND make sure you get in a workout!

A review in the British Journal of Sports Medicine found that the longer it takes you to re-focus on fitness, the more your enthusiasm for it will dim, and the harder it will be for you to get back on track. In short, a day off won’t hurt you, but a week or two off can derail your progress toward your goals. It can also inflate your waist size, according to a study in the Journal of Applied Physiology. The researchers found that just two weeks of inactivity can increase belly fat by seven percent. So, skip one day but then get right back on track!!! Your 2017 self will appreciate that!

3) Keep calories in perspective.

All of these tips are not meant to make you frantic and not enjoy the season. They’re just meant to help you be aware of your choices and how to keep from gaining the typical 5-7 pounds between Thanksgiving and New Year’s Day. A few high-calorie meals during this season will not sabotage your fitness goals.

A better strategy: Focus on how many calories you burn during the course of a week, not each day. As long you are making good choices and eating healthy 80 percent of the time, you can cut yourself some slack during the other 20 percent.

What are some ways you stay balanced during this time of the year???

This is Why…..

15 Feb

I am very passionate about motivating, inspiring and encouraging people that life and health is directly related to choices that we make….it’s not just something that happens to us.  However, I do not “preach” something that I do no practice.  Our bodies are amazing creations and daily choices can help those creations or hurt those creations.  I cannot put harmful foods, drinks, and substances into my body and expect my body to keep running at optimal performance.  I cannot sit all day and all evening and expect my body to continue being strong, flexible, and healthy.  I cannot think negative thoughts and expect my emotions, my outlook on life, and my interactions with people to be positive.

Yesterday, while sitting in the lobby at the UT Cancer Institute, I was reminding of why it’s so important for me to do what I can to help my body run at its best.  Last year, my doctor was concerned about some tests and wanted a second opinion and biopsy done by one of the best doctors for women’s health in our area – thankfully, there was no cancer; but I am on a follow-up program for a while.  Needless to say, the importance of making healthy choices became even more of a passion for me.

This small journey began in November of 2011; and at one of my very first appointments, the doctor went over with me the choices I needed to be making to help out my immune system.  Exercise, Rest, food choices, Positive thinking, no smoking, being careful of alcohol consumption, stress, and toxic relationships were all topics that entered that conversation.  I already was ahead of most people when it came to exercise, food choices, no smoking, and alcohol consumption; however, I needed to work on stress, rest and toxic relationships. I realized more than ever that I had to make good choices for me and my wellbeing. I could not continue to allow undue stress or relationships that were not healthy for me to be part of my daily life in any way, shape, or form. I also chose not to tell the whole world what was going on…just my family and a few trusted friends. I’m of the belief that the more you talk about something the bigger it can become and did not want to add more worry, fear, or stress.

I moved forward from that day – left certain things, situations, and people behind me – the past was the past and I just wanted to focus on the present moment and things I could do “today” to help make a better future for my mind, my emotions and my health. Was it always easy? No. Did I have moments where fear and worry would try to overwhelm me? Yes, I did. What I chose to do in those moments was very critical….I could allow the emotion to overwhelm me or I could acknowledge it and then remind myself that everything was going to work out and all would be well. I would quote Bible Scriptures or positive quotes….would spend time in prayer and meditation…or would lace up the running shoes and hit the road. I knew my choices would matter and make a difference. Now I’m not saying that my choices caused me NOT to have cancer – I am saying that I did what I needed to do to help my body out. Putting the wrong things into my body and my mind was not going to help my immune system get stronger – it would only weaken it. I did what I needed to do and that’s all that mattered. I controlled what I could and then let go of what I could not control. Choices…we are faced with them every moment and we have been given the power and the freedom to choose. I don’t take that lightly or for granted. This is why I do what I do, say what I say, live what I live – it’s my choice

I want to be like you when I grow up….

6 Nov

 

This past weekend I was privileged to meet an extraordinary couple who attend The Rock Church in Sunnyvale, California.  They are proof that age is just a number and that wellbeing can be achieved no matter your date of birth.  I did not get their first names so I’ll refer to them as the people there refer to them…..Momma and Papa Leaman.  He is a spry 90-year old gentleman and she is an energetic 85-year old lady.

There are several choices they make that enable them to live such full lives.

1.   They recognize the importance of moving their bodies.  They attend their local health club three mornings a week and walk for 45 minutes and participate in an aqua fitness class.  Because of the ladies conference this past weekend, they were not able participate in their typical Friday morning fitness routine, and Papa Leaman was disappointed that they had to miss.

2.  They are active members in their church.  They attend services and special events that their local church sponsors.  They help when they can and where they can – they know that they are a part of a community and you can see how the other members of the congregation interact with them and let them know that they are loved, honored, and appreciated.  I was there this past February for a dinner at the church and they were both in the kitchen helping out….and Momma Leaman is quite the chef.  She helps with the food when she is able.

3.  They are madly in love with each other.  They have been married 66 years and she refers to him as her “latin lover” 🙂 (He is Italian and Spanish.)  Upon meeting him, he will proudly pull out a picture from his wallet to show you–it’s a little worn and faded but the beauty of the young lady is breathtaking.  It is one of the first pictures she gave to her sweetheart.  As I watched them talking to other members of the congregation, I saw that they still like to hold hands.

4.  Travel and adventure is still vital in their lives – they don’t leave that for the young people.  The last few years they’ve went with family members to Hawaii for one month to vacation.  Then last year, they decided to take a cruise all by themselves without any family members.  They refuse to let fear of the unknown keep them in their comfort zones.

5.  They realize they have talents and abilities to share with others and realize that hanging out with children can put some energy, fun, and laughter into your day. She has a workshop behind their garage and once a week she has girls of all ages come to her workshop and she teaches them to knit, embroider, sew, and crochet.  Many of these young girls will make Christmas gifts for their family members during these weekly lessons – the week before Christmas, she has wrapping paper for them and they prepare their gifts.  Then they go into the kitchen and she all the ingredients ready for homemade gingerbread men.  They decorate their cookies and then clean up the mess before she takes them out for lunch. I told her I wished I live there so I could go over her house once a week 🙂

6.  They refuse to allow health issues to run their lives and they make whatever changes they need to in order to keep disease from diminishing their quality of life.  When he was diagnosed with diabetes, they went to informative sessions for two weeks to learn everything they could do to help the symptoms from escalating.  They made lifestyle changes and it’s working….he is only has to take one pill a day.  She was diagnosed with breast cancer and she did her research and made her choices and is cancer free.  At age 85, she is only on two prescription meds per day.

This couple radiates warmth, love, and well-being.  I wish all of you could meet them because I know they would inspire you as much as they inspired me! Momma and Papa Leaman, I want to be like you when I grow up!

Lessons I’ve Learned While Watching The Olympics

5 Aug

I am one of the millions who has been staying up way too late to watch the world’s top athletes compete in the London 2012 Summer Olympics.  As I’ve watched, I have learned some valuable lessons that I hope to apply in my own life.

As I watched 16-year-old Gabby Douglas go through her gymnastics routines, I could not help but be drawn in by her engaging smile and her fun attitude.  She had me smiling as I watched her have fun while performing her floor work.  Yes, she knew she was at the Olympics; and, yes, she knew she was performing for the chance to win a medal.  However, for Gabby, it appears as if it was just another performance doing something she loves and enjoys doing.  Her smile lit up her face the entire time…she was having the time of her life.   I learned from her that if you do what you love and do it with passion while having fun, you will win the gold.

While watching the interview with Carmelita Jeter, it was mind-boggling to hear how people have slammed her, made negative remarks about her, posted things on the internet about her and questioned her authenticity in her performances.  What intrigued me and taught me a valuable lesson was the statement she made towards the end of her interview: You can let what people say consume you or fuel you.  Wow! If it consumes you, it drains you and is negative.  If it consumes you, it energizes you and fuels you to personal best records on the track.

And how can I fail to mention Oscar Pistorius, the first double amputee sprinter to compete in the 400 meter run in the Olympics????? Can we say “NO EXCUSES” to go for your dreams??? He has had to fight adversity and naysayers – people who said, “he has an unfair advantage because of his blades….they give him an edge…”  What???? Someone with legs and feet is at a disadvantage over someone who has had both legs amputated below the knees? I’m sure he is another person who doesn’t let what people say consume him.  I’ve learned from him that no matter how difficult it may seem to achieve your dream, you still have to believe in your dream, hope in it, and go for it.

The human body is an amazing design.  We all have an athlete that lives inside us that wants to be challenged.  It’s never too late to go for the gold in our lives….it’s never too late to train to live our dream.  No matter what anyone says…no matter what anyone thinks….. Do what you love and love what you do.  Live every moment with passion and no regrets.  Just do it!

On the road…in the air

12 Jun

Summer is here and many of us will embark on a few journeys during the next three months.  Weekend getaways to the beach or to the mountains. Long weekends to the cabin. Holiday travel over the 4th of July and over the Labor Day weekend.  Road trips and airports can wreak havoc on our wellbeing if we don’t plan in advance and make wise choices.  All it takes is a little preparation and planning to keep us from the potholes of bad foods.

If you’re traveling by car, packing a picnic basket and cooler is a great way to ensure that you have healthy choices at your fingertips.  Some great memories can be made as you look for fun picnic stops along your way.  Stock the car with fruits, trail mix, water, juice, etc.  The food items that are in your pantry at home can be transferred to your car.  Not only will this decision help your waistline….it will also help save you money!  If you have children, eating a picnic lunch at a park or roadside rest area can provide them an opportunity to play, run, and be loud….something they cannot do (or should not do) in a restaurant.

If you’re traveling by airplane, it is definitely a good choice to bring snacks….most airports snacks are not healthy and are very expensive.  Also, bring your water bottle along…. No, you cannot have water in it when you go through security, but you can take an empty water bottle through security and then all you have to do is find a water fountain.  Some airports have water filtering systems that provide good water for you.  I’ve been in two airports in the last few months that had this kind of system (Portland, Maine, and Chicago, Illinois).

Many hotel rooms now provide a small refrigerator and microwave.  Find a local co-op, farmer’s market, roadside stands, and grocery stores that provides healthy options once you arrive at your destination and stock your room with healthy foods.  If you are staying in a cabin or camper, you can really make great choices because you have the ability to cook, as well.

If you decide to eat out, do the local economy a favor….seek out restaurants that are local and provide farm-fresh foods and regional, ethic cuisine instead of going to national chain restaurants.  If possible, I always seek out local restaurants when I’m traveling just like I do when I’m at home.

On my recent trip to Michigan, I stocked my car with fresh fruit, veggies, hummus, black beans, salsa, blue corn tortilla chips and only had to purchase my soy latte.  It was easy, fast and cost efficient.  On my way back to Tennessee, I did the same and then made a stop at Whole Foods in Indianapolis to purchase my supper and, of course, a vegan chocolate chip cookie for my dessert!

Don’t be at the mercies of gas station convenient marts and fast food!!!  Be proactive and make GOOD choices.  Here are some resources that can help you do this:

www.healthyhighways.com/travelinfo.shtml (Lists 2,800 US healthy eateries, natural food markets and co-ops.)

www.eatwellguide.org (Locate real food via zip code or city and state)

www.localharvest.org (Find a farmers’ market by product or location)

www.vrg.org/restaurant/index.php (Vegetarian Journal’s guide to Natural Foods Restaurants in the US and Canada)

Apps for your phone – Bon’ App, Locavore App, Happy Cow App, and iVegetarian App

Happy, healthy traveling!

 

 

 

 

Ban on Soda?

4 Jun

NYC makes the news once again as Mayor Bloomberg says he wants to set a cap on the size of sodas and other sugary drinks that are sold at city restaurants, movie theaters, and stadiums…..16 ounces and that’s it….nothing larger. This would include street cart vendors, delis, movie theaters, restaurants, ballpark concessions but not include grocery stores and convenient stores.  Vendors who are in violation of the ban would pay a $200 fine after a 3-month phase-in period.  This would not apply to drinks with fewer than 25 calories per 8-ounce serving, diet sodas, certain fruit juices, dairy-based drinks, and alcoholic beverages

As a fitness/wellness coach, do I agree with this?  Do I think it’s a good thing?

NO!!!!!

Wellness choices and healthy lifestyles have to be an individual’s decision.  I do not believe in government control of individual’s freedoms to make choices.

Also, diet sodas are just as bad as regular sodas and studies have been done to show that they can lead to obesity issues, as well.  Fruit juices and dairy-based drinks have calories and sugar.  And don’t even get me started on alcoholic beverages (calories, alcohol issues, drunk driving, etc).  A calorie is a calorie and soft drinks are NOT the cause of obesity…. Have soft drinks contributed to the rise in obesity?  Yes, but they are not the only reason obesity levels have risen.

How about we take the money that would be spent to enforce this law and put it into our school lunch programs to serve our children healthier foods?   Adults at a restaurant have the ability to choose whether or not they drink a soft drink and how much they drink.  Children being served a school lunch don’t have the ability to choose what is being served to them.  Let’s make sure they are served fresh, healthy food AND support local farmers.

I’m always concerned when government begins to step into our freedom….

Let’s Get It Started!

20 May

Mornings…….

Some people have a love/hate relationship with them.

Some people wish mornings didn’t start until noon.

Some people love the pre-dawn hours and get all of their work accomplished by noon.

Some people drag out of bed  – others bounce right out and start at full speed.

No matter which category you fall into….mornings WILL happen 🙂

The choices you make in the morning will affect the rest of your day, so it is very important to choose wisely.

It all starts with a good night’s sleep – it’s important to be rested when you are facing another day.  If you have to be up at 5, you might want to go to bed before midnight.  Study after study is showing that 7-8 hours of sleep is vital for our wellbeing, weight loss, metabolism, etc. It’s been shown that sleep-deprived people eat up to 550 calories more per day and aren’t as likely to burn those calories off. (http://www.diabetesincontrol.com/articles/53-diabetes-news/12409–less-sleep-means-more-eating )

It’s also good to give yourself enough time to get everything done that you need to do before walking out of the house….yes, walking out….not madly, frantically running here and there trying to get everything together and find keys, papers, etc. while making a mad dash out of the door.  If your day starts calm, you feel more like facing any challenge that may arise.  If your day starts frantic and in a frenzy, one stressful moment may push you over the edge!  So, no pushing the snooze button multiple times…..

Drink – start your day with a glass of water.  Your body needs water and your metabolism needs it, as well.  First thing I do after waking up is to go to the kitchen and get a glass of water and drink it all!

Get the body moving – I’m not suggesting that you have to do an intense workout first thing in the morning….especially for those of you who aren’t morning people 🙂  A walk outside in the yard, walking your dog, some stretching, some yoga poses, push ups, Pilates, etc. can help wake you up and energize you.

Eat!!!! – Breakfast is THE most important meal of the day – DON’T skip it!!!!  Food is fuel and your body needs fuel to get through the day.  I’ve had some clients tell me they don’t eat because they don’t like breakfast foods (oatmeal, cereal, etc) – I say, then don’t eat typical breakfast foods…..just make sure you include protein, complex carbs, good fats.  In order to rev up your metabolism, you must eat.

Make time for meditation, prayer, inspirational reading, writing in your journal, words of affirmation, etc.  Don’t forget your spirit – remember that you are here for a reason and that is to make a difference in the world, in someone’s life, in your day.

Each day is a gift….life is precious….each moment counts. The way you start your day determines the way you handle your day and the things that happen during the day.  Your start can set you up for success…..or set you up for failure.  Which will you choose?

The future of girls

31 Mar

As I sit and drink my morning coffee, I’m reflecting on a fitstudio chat on twitter, an article Jillian Michaels tweeted, a news blurb I listened to on NPR, a traumatic day at school for my youngest niece, and my role in all of this.

Yes, this blog will focus on the female gender not because I’m biased but because I am one and I’m a role model for two nieces that are my world.

Empowering Kids with Healthy Choices was the topic of Wednesday’s fitstudio chat on twitter.  As always, it was a great chat with lots of great tips and advice.  Towards the end of the chat, we started discussing role models for girls and how we could be positive role models for the girls in our lives.

One way I do that is to never say, “I hate my_______” or “I don’t like the way my ______ looks”.  I feel that we as women need to embrace our bodies and our unique, incredible bodies that the genetics in our families have helped to create.  I have my paternal grandfather’s nose – he has been gone for quite a few years….but every time I look in the mirror, I’m reminded of him and the role he played in my life.  I have feet like my maternal grandmother…..and just like my Mom and grandmother, if I gain any amount of weight, it will go to my stomach.  All of these unique things make me part of my family.  If I say I don’t like myself or a certain part of my body, how are my nieces going to think positive about themselves?

Jillian Michaels tweeted about an article that had been written by Dara Lynn Weiss about the difficulty of dealing with obesity and her 7-year old daughter.  You cannot find the article online but you can find lots of articles that have been written in response to her article.  I’ve included a few links at the end of this post.

Because of our society’s focus on weight, there’s another BIG issue that comes up.  The NPR news piece that I listened to was discussing the statistics of eating disorders.  Now obesity is an issue that we need to address, BUT I’m very concerned with the unhealthy thinking that can occur in people’s minds and what some are willing to do in order to be “thin”….Notice, I said “thin” and not “healthy”.  Eating disorders cause all kinds of unhealthy emotional and psychological issues and unhealthy relationships with food that people will struggle with the rest of their lives. Many eating disorders happen as a result of a teasing remark or negative role models…..what is disturbing to me is the amount of girls in elementary school that are on diets.  Our little girls should NOT be dieting….the word “DIET” should not even be in their vocabulary.

This hits home for me because over a week ago my youngest niece was in tears after some negative, hateful remarks were said to her on the playground.  She is 11 years old and is not obese or overweight.  No, she is not stick thin…she is just a typical pre-adolescent girl.  She was in tears when she was picked up from school and it affected her for the rest of the evening.  Her mom and dad did their best to un-do the negative, mean remarks but I know that as a child you don’t easily forget those statements made to you by your peers.  Thankfully, my niece is surround by great role models and very positive adults in her life; and, hopefully, we can be a louder voice of influence than the boys on the playground at her elementary school.

I can speak from experience because I was a chubby pre-teen and always struggled with my weight.  I did get some teasing remarks from people but my family never withheld food from me or told me I should diet.  I think a lot of my “problem” was that I was not active…I would rather sit and read a book than go outside and play.  Should my parents have made me?  I don’t think so.  Now we did things as a family – and my Mom always cooked very healthy (we were eating wheat bread before it was popular to eat wheat bread) and always had fruits and vegetables.  As I entered my mid-teens, I took it upon myself to be more aware of what I ate and starting becoming more active.  As a result, I discovered my passion for fitness and nutrition and that is why I’m so passionate about educating and empowering women to be their best.

I think as role models for our girls we need to lead by example…..get outside and be active with the children in our lives.  Teach them that we don’t go on diets but we make lifestyle choices.  Refrain from taking them to fast food restaurants.  Take them to our local farmer’s markets – plant a garden together.  Show them how fun it is to move our bodies….biking, skating, rollerblading, sports, swimming, kayaking, etc. The choices are endless!

Another thing I’m very adamant about is keeping certain magazines out of the hands of our girls….and maybe out of our houses totally.  We need to remember that most pictures are digitally modified and that most females DO NOT look like that naturally.

I want the girls in my life to realize that the world is a big place full of opportunities for them and that food is meant to be used as fuel to help them be their best mentally, physically, and emotionally – that is why we make certain food choices.  I want them to dream big and use their creative, intelligent minds to do amazing things in the world.  I want them to know they were created for a reason and that they are able to make a difference in someone’s life, in the community they live in, and in the world.  I want them to know there is no one else in the world like them….that they are unique and need to embrace that.  I want them to know that their self-worth is NOT based on a the size of any article of clothing that they wear nor is it based on what society says is beautiful.

Two girls that are my world are my nieces – Eleighna is 17 and will be graduating this year.  She is thoughtful, kind, compassionate, talented, beautiful, has a tender heart – she sings like an angel and is learning to play the piano.  She goes with her youth group to a nursing home and sits and plays games with the residents.  She is a faithful, loyal friend. Morgan is 11 and is vivacious, energetic, social butterfly, talented, beautiful, athletic, speaks her mind and has strong emotions and a great sense of humor 🙂  She has fun, beautiful hair that can get crazy wild – and I hope she always appreciates that fun, spunky, crazy hair.  Two amazing girls – two very unique girls – and I want the best for their futures without any of the negative self-image junk that can happen as a result of unhealthy mindsets of food and fitness.

I will always be an advocate for the healthy future of girls.

Here’s a few other women that I feel are vital and important for the future of girls:

www.lisajohnsonfitness.com

www.tobyamidornutrition.com

www.freakingfitness.com

I hope you will check out their websites and follow them on Twitter.  Let’s be healthy role models for the girls in our lives!!!

Two articles that discuss the Dara Lynn Weiss article:

http://www.huffingtonpost.com/hayley-krischer/vogue-mom-writer-child-diet_b_1384845.html

http://www.slate.com/blogs/xx_factor/2012/03/28/dara_lynn_weiss_s_obese_child_vogue_essay_can_parents_ever_talk_about_their_kid_s_weight_.html

Is your food providing nourishment for your body?

5 Mar

March is National Nutrition Month and according to www.eatright.org   “National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. NNM also promotes the Academy and its members to the public and the media as the most valuable and credible source of timely, scientifically based food and nutrition information.”

The Free Dictionary defines nutrition as:  1.)   The process of nourishing or being nourished, especially the process by which a living organism assimilates food and uses it for growth and replacement of tissues.  2.)  The science or study that deals with food and nourishment, especially in humans.  3.)   A source of nourishment: food

The Medical Dictionary, The Free Dictionary says: Good nutrition can help prevent disease and promote health. There are six categories of nutrients that the body needs to acquire from food: protein, carbohydrates, fat, fibers, vitamins, minerals, and water.

After reading these definitions, I would venture to say that a lot of people do not think of all this when making food and drink choices.  Food is supposed to be what fuels your body to perform its tasks and at its best while staying healthy and providing you with quality of life.  When one begins to think of food as fuel, it can help one to make better choices.  We are what we eat – and we have the power to choose life or death by what we put into our mouths. 

As I’m sitting on my couch and typing this blog, I see a commercial for cookies that are being advertised as having more calcium than a glass of milk, as much Vitamin C as a cup of blueberries, as much fiber as a bowl of oatmeal, etc.  Do you know where those nutrients are coming from????  A chemical!!! The cookie does not grow on a plant or tree and naturally have those vitamins, minerals, etc….. I’m sorry but it’s better to get your nutrients from the glass of milk, the cup of blueberries, and the oatmeal.  You will feel much fuller if you eat all that versus eating one cookie. 

Point One – get your nutrients from a source that grows on a plant, a tree, a vine.  Packaged, processed food usually means vitamins and minerals that are “sprayed” on them. 

The theme this year for National Nutrition Month is to “Eat Right With Color – Splash Some Color on Your Plate.” The Academy of Nutrition and Dietetics wants you to make healthy choices by incorporating a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy into your meals every day.

Point Two – When you stick to foods that grow on a plant, a tree or a vine, color is ABUNDANT.  The dark greens of leafy vegetables and certain herbs – the deep rich hues of berries and grapes – the bright sunny colors of citrus fruits – the choices are endless.

Point Three – Be adventurous….don’t stay stuck in a rut!!! Try a fruit or vegetable that you have never eaten before. Try a new item every day….31 days of adventure.  Discovered a great blog written by another Angela (great name, right???) and she’s written a blog about her 31-day adventures in produce.  Check it out and try it for yourself.  http://thecouponproject.com/adventures-in-produce-the-series

The Internet is an abundant resource of ideas, recipes, information – use it to your advantage.  Sit down with a glass of water or a cup of hot tea and plan how you will participate in National Nutrition Month.  Let me know how you do and the discoveries you make while making healthy choices to nourish your body, mind, and spirit.

I am going to continue my Vegetarian lifestyle that I began on January 2nd and will try some bok choy, kale, goji berries, and pomelo.

Join in me in splashing some color into your day and on your plate!