What’s Next?
As 2015 was coming to a close I kept trying to think of a creative, yet simple, way to share my love of nutrition, health and wellness for the up coming year but do it in a way that would resonate with people. After much prayer it hit me the other day as I was driving down the interstate! Like, BAM! Post a daily tip everyday that has to do with nutrition, health or wellness. Keep it pretty short and sweet, add to the blog post daily. People can hop on and take a look each day or they can visit the site periodically. So, that is what I am going to do. Some days it may be common knowledge and others it may be a little more thought provoking. What resonates with YOU one day may not resonate with someone else and vise versa.
Hopefully someone along the way will learn a little something, as well as myself. Not only am I sharing some goodness, but it makes me do my research, learn more (because you can NEVER learn too much) and this holds me accountable to YOU. If you follow me you know I am all about some accountability! With this being said this blog post will grow from today until December 31, 2016. If I am going to be out of town I will post for those days ahead of time. Life may throw a curve ball somewhere along the way in 2016, because you know that happens. If I have to miss a day here or there I will make up for it. Now, don’t take that last sentence as I am already planning to fail. I am just being realistic.
The format…after January I will break it down each month into subjects. You will know what tips will be up for grabs ahead of time. I am going to start in January with just some basics. I do know that February will be on sugar. You know I HATE SUGAR! I could probably do a whole year on sugar alone. From time to time I will share links to other websites and you can further your knowledge on the tip of the day, if you choose to do so. This is going to be fun!
I hope you will follow me throughout the year and learn a little something along the way. As always, I would Love any feedback. Good or Bad! Now, Be Happy. Be Healthy. Be YOU.
June…Fitness Tips
June 1 – Just Start
Just start moving more. If you don’t have an exercise routine you have to start somewhere. Seriously! You have to START to make it a lifestyle change. Figure out what time of day that you can consistently get moving and start!
June 2 – What Cha Gonna Do
If you enjoy walking, then START with walking 3-5 times a week if not some daily. (That is where the daily habit comes in) If you enjoy a kickboxing class, find one and go do it! If you HATE cycling, DO NOT cycle. You do what YOU enjoy doing!
June 3 – Get a Partner in Crime
If you are either new to working out, have gotten out of the habit or need to kick it up a notch. Get a partner that you can depend on to hold each other accountable. Your odds of staying on track and consistent with a exercise routine increases when you are being held accountable.
June 4 – Step Out of Your Comfort Zone
Stepping out of your comfort zone pertains more to someone who is already exercising (but by all means YOU can step out of your comfort zone at ANY time). If you have done the same workout routine for months or even years, try something new. You may find something else you like even better? We are creatures of habit and a lot of times just do what we have become comfortable with. So, try something new. Why not?
June 5 – Take the Stairs
Next time you are looking for that elevator look for the stairs instead. Especially if you work somewhere that you take the elevator almost daily. Turn your elevator habit into a stairs habit. Then make it fun. Try walking every other stair, walk an extra set of stairs and back down to your floor, walk them twice, anything to make it fun.
June 6 – Park Further Away
Instead of circling the parking lot five times waiting on a closer spot. Just park further away and walk. I know you have heard this one before but any extra steps are always a good thing.
June 7 – HIIT
If you have never tried a HIIT (High Intensity Interval Training) you should try to incorporate it into your training. Even if you are new to exercising or you want to bump it up a bit. Research shows that HIIT training can be more effective in a shorter amount of time. Meaning you HIIT your cardio hard for 20 to 30 minutes and BAM you are done! It shoots that heart rate up quick, burning more calories.Now, you should only do this about once every 48 hours. You should not do a HIIT routine daily. To read a great article on HIIT go HERE.
June 8 – Walk UP Hill
If you enjoy walking and do not care for any other type of cardio vascular activity (which you should refer to Jun 4 if all you do is walk, unless walking is truly ALL you are capable of doing) start walking up hills or on an incline if you walk on a treadmill. This will work different muscles in your legs and get that heart rate up.
June 9 – Groups
Try working out with a group. This is GREAT to do if you need an extra push. When working out in groups we tend to push ourselves harder. Why? It is human nature when we are around others we tend to do better. Oh, you say you don’t want to do a “group” class because you can’t do what THEY do or you are not on that level? Come on!!! Enough excuses…you have to start to finish!
June 10 – Everyday is Not the Same
Some days you go to the gym, outside, your basement, etc. where ever it is that you get a sweat on and it feels like you have never even worked out before! I know all about this…believe me. This can be due to a lot of different variables…stress, lack of sleep, something you ate or drank, not enough water, and list can go on and on. Know this is 100% normal. You WILL have theses days!
June 11 – Fall off the Bus
You have been on a role with a great exercise routine and you fall off the bus or wagon or whatever you want to call it. The #1 thing to do…GET BACK ON! Do not beat yourself up about it, it is OK! YOU are human and this is going to happen. Don’t fall victim and start coming up with excuses as to why you haven’t been exercising. Own it and start again!
June 12 – No Excuses
Speaking of excuses from yesterday, I don’t except them. There is “life happens” (as I like to call it), you know, things that are out of our control, and then there are excuses. You can have results or you have excuses. You can’t have both!
June 13 – You Will Be Happier
When we exercise we are statistically happier people. By getting a little sweat on we get those endorphins going, we feel good because know we are treating our temple good, it releases hormones and just makes us feel better. Not to mention it is good for our heart, lungs, joints, mind, soul, etc. So, go get moving!
June 14 – Make Appointments
Put yourself in that calendar of yours. You make appointments with other people, right? You should be #1. So, if you find it hard to find time or you are making those durn ole excuses, write yourself in your calendar and stick to it! Put some time in for you!
June 15 – Warm Up
When exercising be sure to warm up that temple of yours. DO NOT just jump on a treadmill and start sprinting or start lifting weights without warming up those joints and muscles first. By not warming up you are setting yourself up for an injury.
June 16 – Sprints
If you are a jogger or just run distance, your body adapts to the “steadiness” of you doing the same thing day after day. Incorporate sprints in your runs to up that heart rate, to engage different muscles and to burn more calories.
June 17 – Stretch
You should stretch before and after a workout. Before to warm up those muscles and after because your muscles are good and warm and this will help with your flexibility as well as help with the lactic acid that can build up when we exercise.
June 18 – Do a Challenge
You say you can’t do push ups? Do a challenge with someone to see how many you can build up to in a certain number of days. You want to do more ab work? Do a challenge with someone that you each of you are going to do so many crunches per day. You get my point?
June 19 – Very Busy
This is different from making excuses. You may have five kiddos and work a full time job and your time is very limited to fit in some YOU time. BUT, I bet you can find time somewhere? Even if it is in 10, 20 0r 30 minute. Example: You are at soccer practice and have 30 minutes to spare between taking one kid across town to basketball practice in a one hour period. It is not feasible to drive to a gym, so walk/jog during that 30 minutes and throw in some push ups, lunges, squats, etc.
June 20 – Take those Tennis Shoes
You have a one hour lunch break. It does not take an hour to eat. Take 30 minutes of your lunch break and get you a little workout in. Go outside, find a local church gym or go to the gym. Make it a habit. Then your lunch break becomes a win/win.
June 21 – Keep a Fitness Log
If you are a visual person keeping track of your workouts can be very beneficial. Especially when you are starting out. This is good to be able to go back and truly see the progress you have made! This also makes it easier for us to have something tangible to use a reference guide.
June 22 – Make the Treadmill Work
If you walk on a treadmill, or even outside, get the most bang for your buck and add some hand weights. you can do curls while walking, arm raises or just walk while holding weight to burn more calories and get that heart rate up more.
June 23 – Fuel with Carbs
Your body needs carbohydrates. Period. If you exercise you should eat a “good” carb about an hour before your workout to aid in energy. If you pair it with a protein it will sustain you even more.
June 24 – Ab Work
We should all do some sort of ab exercises. One reason being that strong ab muscles help with supporting our back. If for no other reason do abs for just this alone. Shoot for 5 minutes 5 times a week. You can even do these while doing a HIIT workout and then it becomes part of your workout for that day.
June 25 – Swim
In the summer months when you are at the pool, during break, get in there and swim laps for that fifteen break. Do this at every break and you have yourself a little workout. Swimming is the best form of exercise for our joints. Another reason to get in that water.
June 26 – Be Realistic
When setting ANY kind of goal it is so important to be realistic. Far too often we are all gung-ho when we make our mind up to do something new, or up our game on something. We tend to lose that excitement somewhere along the way and if you set your goal too high, that just sets you up for failure. My advise, set a goal, goals are great, but consider setting them a little low, this will help you stay motivated and set you up for success!
June 27 – Treat Yourself
If you reach your goal then treat yourself. Your goal can be as simple as getting that workout in five days in a week. On weeks that you accomplish this, treat yourself to something you truly enjoy. From your favorite cup of coffee to getting a pedicure to going and watching a movie.
June 28 – Get Motivated
Need some motivation? Read an inspiring book, article, get a fitness app, etc. Whatever may help motivate you…Do It!
May…all about Fats and Carbs
May 1 – Brown Rice
Brown Rice is a whole grain and is a good (complex) carb. When you eat brown rice you get all the fiber and nutrients of the rice. Brown Rice is also a low glycemic food which makes it a good choice for diabetics. Did you know that white rice is refined, meaning it has been stripped of majority of its nutrients, so choose brown over white!
May 2 – Pasta
Pasta!!! Ugh…if you eat regular ole pasta please switch to whole wheat or whole grain pasta. Regular pasta has NO nutritional value and is totally processed. It is a bad (simple) carb. It is a high glycemic food. Another thing to remember is any pasta is high in calories.
May 3 – Oatmeal
Oatmeal…Oh how I love oatmeal. I eat oatmeal almost daily for breakfast as it is a good carb and is loaded with nutrients and fiber. It aids in stabilizing blood sugar, lowers cholesterol and helps us stay fuller longer due its soluble fiber content. Oats are a good source of manganese, copper and B1 just to name a few. If you do not incorporate oats in your diet, you should!
May 4 – White Bread
White Bread is a BAD (simple) carb. When you eat white bread you are eating empty calories, which means you are not getting any nutrition, in short. With white bread any nutrition has been stripped, it is usually bleached. Try replacing with a whole wheat or whole grain bread.
May 5 – Beans
Beans are a complex carbohydrate that also serves a great protein source. They are also loaded with both soluble and insoluble fiber. Have you ever noticed when you eat beans that you tend to get that full feeling rather quickly? That is because it provides you with all the above. So, eat your beans, in a healthy way of course.
May 6 – White Rice
While some may argue that white rice is an okay carb, coming from me it isn’t so much. Why? Because majority of its nutrition has been stripped as well as its fiber. That is why it is “white”. Brown rice is a much better option when you want to eat rice.
May 7 – Ezekiel Bread
Ezekiel Bread is a great option if you are bread eater. It is a sprouted bread. You typically will find it in the freezer section because it does not have any preservatives in it and therefore its shelf life is very short. If you have not tried Ezekiel Bread give it a shot. Click HERE to read a little post on Ezekiel Bread.
May 8 – Chips
While chips are probably a no brainer, I do want to list some of the more obvious bad (simple) carbs that a lot of people eat regularly. Chips my friends have no nutritional value. They are a very bad carbohydrate. They are also loaded with fat and bad fat at that. Try to skip the chips.
May 9 – Whole Grain/Wheat Crackers
Actually whole grain/wheat crackers can be a good carb or a bad carb depending on the brand. You have to look at the ingredient list. It has to have whole as the first ingredient and then you want just 2-3 other ingredients that you are familiar with to follow after the initial “whole”. Nothing enriched, artificial, etc. and organic is best. Back to Nature Harvest Whole Wheat is a good example.
May 10 – Vegetables
Most vegetables are considered good carbs. I have found that some say white potatoes and corn maybe not so much, yet others say yes they are. Either way they are a better choice to eat over potato chips. Lol! Vegetables provide us with the nutrients and fiber the way nature intended. Eat your veggies! Just don’t smoother them with margarine, cheese, ranch dressing, etc.
May 11 – Whole Wheat/Grain Breads
Whole grain and/or whole wheat breads are a good carb as long as it is a true whole grain/wheat bread. You have to read the ingredients to make sure the first word is WHOLE. Nothing enriched. You also want to make sure there is not other junk in there like high fructose corn syrup, hydrogenated oils, etc.
May 12 – Cookies, Donuts, Cake, Etc.
Yes I know you know (or I sure hope you know) that baked goods are simple carbohydrates. The typical “sweets” are considered empty calories. They provide us with NO nutritional value and are simply a bad carb! You should really only eat these on special occasions.
May 13 – Quinoa
Quinoa is a GREAT, good carbohydrate. Not only is it a complex carbohydrate but also provides us with protein. If you have not tried quinoa you should. I enjoy it seasoned with cumin served with some black beans and roasted chicken. It is also good with chopped tomatoes, cucumbers and a little basil and served chilled.
May 14 – Eggs
Egg are not only an excellent source of protein and fat. The egg white contains your protein and the yolk contains your fat. When eating eggs try to eat one yolk to three whites. Men can do two yolks to three whites as they require more fat than us females. Eggs are easy on our digestive system as well. Eat them boiled, as egg muffins, scrambled, as omelets, etc. Get those eggs in!
May 15 – EVO
Extra Virgin Olive Oil is a healthy fat and is great to cook with. Little goes a long way. If you need ways to add in more fat into your diet EVO is a good way of doing so. You can make your own dressings, marinades, add in a stir fry, toss veggies in it for roasting, etc. If you do eat a lot of other healthy fats watch how much you use of EVO.
May 16 – Ground Chuck
While you may think the 80/20 is a better option when eating hamburger meat it is an unhealthy fat. It still contains Trans Fat which is the unhealthy fat. Try switching to ground Turkey Breast or ground Chicken Breast. If you are one that will not give up your good ole hamburger, at least go to ground sirloin or extra lean ground beef.
May 17 – Avocado
If avocados are not in your diet, at least occasionally, you should really try to fit this gem in somewhere. Avocados are not only a good fat but are packed with all kinds of nutrition. From vitamins to minerals to phytonutrients. Try eating as freshly made guacamole, on sandwiches, in salads, etc.
May 18 – Almonds
When I tell clients to eat Almonds I hear, “But they are high in fat.” Yes that are…GOOD fat. Our bodies need the “good” fat in order to burn fat. Good fat is just that. GOOD and bad fat is just that. BAD. It is like the difference in eating a piece of cake (bad carb) versus oatmeal (good carb).
May 19 – Salmon
This fish is a wonderful source of the essential fatty acid Omega 3. Omega 3’s are a good fat and provide us with all kinds of health benefits. When buying Salmon you want to make sure it is wild caught and not farm raised. A lot of times you can tell the difference in the color. When put side by side, wild caught vs farm raised, one tends to appear fake in its color, which would be the farm raised. It looks fake because color has been added to the fish. YUCK!
May 20 – Raw Coconut
Raw coconut is not the same as the coconut you buy over in the baking section that has added sugar to it. The healthy coconut is raw coconut and it is a healthy fat. This is just the meat of a coconut with nothing added to it. The best to know if you are getting true coconut is, what? Turn the package over and read the ingredient list. It should just say coconut. Add it to oatmeal, a homemade trail mix, in yogurt etc.
May 21 – Margarine
Margarine is a bad fat! It was produced to make an inexpensive version of butter. When the food industry “makes” something to save on money how do they make it? Well, not with real stuff! It is man made and is full of crap. Next time you are at the grocery (because I hope you do not have any in your fridge) read the ingredients of margarine.
May 22 – Olive Oil
Extra Virgin Olive Oil (aka EVO) is a great oil to incorporate into your diet. It has been used for years in the Mediterranean region and is said to aid in lowering our risk of heart disease, cancer and lowering blood pressure to name a few, due to its high content of monounsaturated fat. You can make homemade dressings with EVO, add a little in a skillet to pan fry meats, drizzle over veggies to roast, etc.
May 23 – Ghee
Are you familiar with Ghee? You may know it referred to as clarified butter. Ghee starts out as butter. It is heated and the milk solids separate leaving a gold looking liquid. This is the healthier fat left over. You do want ghee that is made from grass-fed cows. Very important! Ghee is also nutritionally rich like coconut oil. To read more on Ghee click HERE.
May 24 – Coconut Oil
Just like raw coconut, coconut oil is a healthy fat. While it does contain saturated fat coconut oil contains MCFA’s (Medium Chain Fatty Acids) and along with its high lauric acid content, is actually is very beneficial to the body. One of the biggest said benefits is it aids in weight loss by speeding up metabolism. Coconut oil is not only great on our insides but on our outside as well. Use as a moisturizer, as a conditioner on your hair, eye make up remover and so on. When purchasing coconut oil you want to be sure to purchase unrefined and cold pressed.
May 25 – Olives
If olive oil is a healthy fat aren’t olives a healthy at as well? Yep, they are. They also are a good source of vitamin E. Try adding olives on salads, in dips or casseroles if you don’t like eating them alone.
May 26 – Walnuts
Walnuts are not only a healthy fat but they are rich in the Omega-3 fat. Walnuts are also said to improve our brain health. If you look at walnut what part of the body does it most resemble? Our brain…so eat walnuts not only for the healthy fat but also for the benefits it may have on your brain.
May 27 – Any Hydrogenated Oils
You must read your labels to know if a product has any hydrogenated oils. Any oil that is partially hydrogenated or just hydrogenated is very bad for us and you should totally eliminate it from your diet. It is added to products to help with the shelf life. Hydrogen is added to the oil, hence “hydrogen”ated.
May 28 – Vegetable Shortening
Shortening, better known as crisco (brand name), contains trans fat which is an all out NO NO! Trans fat should be totally eliminated from our diet. Trans fat = partially hydrogenated oils and vice versa. You would be better off baking with organic, grass feed, butter. While yes it is high in fat it is a better choice over shortening.
May 29 – Those Chips
Chips in general are a bad fat and a bad carb. They are fried and they are fried in oil. Duh! I know, unless you make them yourself with a healthier oil or pay an arm and a leg for a bag that may be fried in coconut oil you eat “bad” chips. Not to mention that the majority of chips are not organic or non-GMO.
May 30 – Ribs
Those baby back ribs that you may LOVE are loaded with bad fat! To make a better choice you can get pork loin strips and BBQ them like you would ribs. A 3 oz serving of pork baby back ribs will serve you up with approximately 25 grams of fat. Eat ribs sparingly please!
May 31 – French Fries
Some may say…but they are made with potatoes or better yet sweet potatoes, they have to be a little good for you? Nope! They are FRIED people…fried. Just like chips, fried chicken, fried fish, etc. it is fried in oil. Usually vegetable oil and is loaded with bad fat. Just like chips (again) they are also a bad carb. So fried foods are a double whammy! Don’t eat the fried stuff!
April…all about veggies and their health benefits.
April 1 – Spinach
Spinach is my favorite green. with its mild flavor it can be added or hid in a lot of recipes for all kinds of added nutrients. Spinach contains protein, is high in magnesium, iron, calcium and Vitamins A, B6, C, E and K. This is to just name a few. Add it to smoothies, soups, salads, etc. Spinach is must at our home.
April 2 – Broccoli
Broccoli is a staple in our home. We eat it raw, in salads and steamed. It is loaded with nutrients. From vitamin C and K to A and B1. It also contains protein, calcium and even omega 3 fatty acids. It is considered a cruciferous vegetable along with cauliflower, cabbage and brussel sprouts. It is also said to be an empty calorie food, due to the fact that when eaten raw your body actually burns more calories when digesting it than the actual vegetable itself.
April 3 – Red Bell Peppers
Red Bell Peppers are an excellent source of vitamin A, C, B6 and folate. They are packed with antioxidants and per chatelaine.com, recent research has shown that sweet red peppers can activate thermogenesis and increase metabolic rate. Now that is a good reason to add to these babies into your daily diet.
April 4 – Green Beans
Green Beans are rich in vitamin A, C, K and folate. These little beans are a very good source of fiber as well. Should eat canned over fresh? Well, anytime you can eat fresh veggies over canned, fresh wins. If you do use canned, which I do, try to get organic and you want NO added salt or sugar.
April 5 – Kale
Kale is LOADED with all kinds of goodness. Kale is another staple in our home. It is highest in vitamin K, but also high in A and C. It is also a good source of protein, magnesium and calcium, just to name a few. You can find kale in a wide variety of forms. From green to purple to curly to straight. You can add it to salads, sauté it with some garlic or make kale chips. It does have a strong flavor, so if you are not use to Kale you may want to start out by adding a little to a salad and gradually increase the quantity or sauté’ it with some spinach.
April 6 – Brussels Sprouts
If you turn your nose up to Brussels Sprouts you may want to reconsider and find a way to incorporate this hearty veggie into your diet. They are high in vitamin K and C, they are a good source of fiber and magnesium plus they contain some protein. Try cutting them in half and roasting them with some balsamic vinegar (my fav), shred them up, raw, and add to salads. They are in the cruciferous family along with broccoli, cabbage, cauliflower and the like.
April 7 – Cucumbers
While cucumbers are about 95% water they are still loaded with nutrients. They contain vitamins B, C and K and minerals potassium and magnesium, to name a few. They aid in fighting inflammation and they have numerous antioxidant properties. Chop them up and add to salads, eat them tuna, in quinoa AND they are great to be juiced.
April 8 – Cauliflower
In one serving of cauliflower you get more than 75% of the daily recommended dose of Vitamin C. It is also a good source of Vitamin K, Vitamin B6 and also protein, to list a few. Cauliflower is a cruciferous vegetable. It is said to aid in inflammation and help fight cancer. It can be eaten raw, mashed up in potatoes or just mashed cauliflower and it makes for a really good pizza crust. Click HERE for that recipe.
April 9 – Mushrooms
Mushrooms come in all shapes and sizes and an array of colors. From “button” looking to sponge looking, from brown to white. These little rascals provide us with all kinds of nutrients. Did you know that mushrooms are like us humans when it comes to producing vitamin D? This means when you eat mushrooms you are getting some vitamin D. That in itself is a good enough reason to consume mushrooms. You should also try to purchase organic mushrooms, as they soak up everything they are grown in and everything that is put on them.
April 10 – Zucchini
Zucchini carries a high water content and is rich in fiber, meaning that eating this gem will help keep you full. It is loaded with all kinds of nutrients as well. Main ones being magnesium and Vitamin C. Try grilling zucchini, baking it (click here for my recipe), stemming it, etc.
April 11 – Carrots
Carrots are probably best known for their nutritional value of beta-carotene. They are also loaded with Vitamin A and all other kinds of goodness. Click HERE to read a very good article on how good carrots are for you. Carrots tend to get a bad wrap because they contain some sugar. Eat your carrots, it is okay that they have some natural sugar!
April 12 – Pumpkin
Pumpkin’s beautiful orange color is due to its supply of beta carotene which is converted to vitamin A in the body. These big orange beauties supply us with over 200% of our daily recommend allowance of vitamin A per 100 gram serving. Those little seeds inside are LOADED with all kinds of nutrition as well. From healthy fats to a good source of magnesium and zinc. I Love pumpkin seeds!
April 13 – Peas
Peas are a great source of fiber and lutein. According to Dr. Ax, both the fiber and lutein in peas improve heart health by lowering cholesterol and preventing the buildup of plaque along your artery walls. Peas are also high in vitamin A. One, half cup serving of peas contains 1,610 IU of vitamin A, meeting 32 percent of your daily value for vitamin A recommendation.
April 15 – Collard Greens
These greens are loaded with vitamins and minerals. They are loaded with vitamin K and A. Going above and beyond the daily recommendation for each. They also contain about 5 grams of protein per serving. They are also a good source of vitamin C, magnesium and calcium. These are great to add to beans, sauté them with some garlic or throw in soups.
April 16 – Cabbage
Per Dr. Mercola, Cabbage has the highest amount of some of the most powerful antioxidants found in cruciferous vegetables – phytonutrients such as thiocyanates, lutein, zeaxanthin, isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes. Research has shown these compounds to protect against several types of cancer, including breast, colon, and prostate cancers. Cabbage is also a great source of vitamin K and vitamin C. After looking into cabbage a little more, I think I need to be adding this into my diet.
April 17 – Onions
Have you often wondered what kind of health benefit an onion provides? They are actually rich in vitamin C. Their biggest benefit is they contain polyphenols which act as a prebiotic, that ups the annie on the beneficial bacteria in our gut. This is a good thing!
April 18 – Swiss Chard
You will find swiss chard as red stalk, green stalk and multicolor stalk. It is a great source of vitamins and minerals. It comes in highest with vitamin K. It is also a great source of vitamins A and C. In the mineral department it will provide you with copper, calcium, sodium, potassium, iron, manganese, and phosphorus.
April 19 – Romaine Lettuce
Romaine lettuce does carry some great neutron. It comes in highest with Vitamin C, then K and lastly C. It is also a good source of folate. Some people think of lettuce and think that lettuces are mainly water. Even though it is high in water content Romaine lettuce still comes in with some good nutrition for us.
April 20 – Arugula
Arugula is a good source for antioxidants and enzymes, as well as, Vitamin K, C and A. According to Dr. Mercola, arugula is one of the leafy green vegetables that contain cleansing properties to counteract the poisoning effects of heavy metals in the system, particularly in the liver. It also has the ability to eradicate pesticides and herbicides from the body.
April 21 – Asparagus
Another one of my favorites. Asparagus is a true super food. It provides us with ALL kinds of nutrients. It provides us with almost 60% of the recommended daily allowance of folate, vitamins A, E, K and C and so much more. It is great roasted, thrown on the grill or tossed in with some couscous.
April 22 – Okra
Okra comes in highest in Vitamin C. These little green gems are a great source of soluble and insoluble fiber meaning they will help fill you up. They are also a god source of B vitamins. Some parts of the world okra, as we call it, is known as “lady fingers” due to their appearance.
April 23 – Yellow Squash
You will find yellow squash, aka summer squash, usually as crocked neck or straight neck. Yellow squash is a good source of beta carotene and lectin. It also contains iron and folate and is rich in vitamin C, just to name a few nutrients. Squash is good, stemmed, grilled, in casseroles, etc.
April 24 – Banana Peppers
From Livestong’s website, research suggests that banana peppers contain micronutrients, especially carotenoids, that contribute to overall health. Specific effects of carotenoids include decreased risk of cancer and reduced rates of heart disease. They contain the same micronutrient found in carrots, and they also contribute to eye health. They also contain about 45% of daily recommended dose of vitamin C.
April 25 – Corn
Corn can, and does, get a bad wrap. Why? Mainly because majority of corn is Genetically Modified and there is SO many products that are derived from corn. Example: High Fructose Corn Syrup, Corn Starch, Maltodextrin and much more. When nonGMO corn is consumed it does have quit a bit of nutrition. Corn is a very good source of antioxidants, flavonoids and lutein.
April 26 – Sweet Potato
These root vegetables are my #1 favorite. I eat a sweet potato almost daily. They are also one of the most nutritious vegetables. Sweet potatoes contain the highest amount of vitamin A than any other vegetable. There are numerous varieties of sweet potatoes, from orange to white to purple. I haven’t had one yet I don’t like. Try roasting them with a little balsamic vinegar, cut them up and throw on the grill or bake them with some apples. To try one of my favorite recipes click HERE.
April 27 – Artichokes
Artichokes contain over tweet-five percent of fiber in one serving. They are also a great source of vitamin C and K as well as folate. Artichokes contain four grams of protein too. Here is a good recipe from Dr.Mercola’s website. Cut off the top third and the stem, making them look like a flower. Tuck a few garlic cloves inside, spritz with oil and lemon juice and a shake of salt, and wrap tightly with foil. Bake at 425 degrees Fahrenheit for one hour and 15 minutes. When cool enough to handle, the leaves are wonderful peeled one by one, scraped, and savored.
April 28 – Beets
Beets come in an array of bright colors and are packed with all kinds of goodness. From vitamins A, B and C to beta-carotene and folic acid. It is said that beets are great to aid in fighting against inflammation and contain anti cancer properties. Beets do tend to have a “earthy” taste as they are a root vegetable.
April 29 – Celery
Surprisingly enough, celery provides us with much more than water and fiber. Celery is a great source of antioxidants and enzymes, along with containing vitamin K, C and B6. It is also a good veggie to snack on to aid in hydration due to the high water content as well as giving us electrolytes.
April 30 – Eggplant
Eggplant does not give us an abundance of one certain nutrient, but it does provide us with a variety of different nutrients that work together to help provide us with a number of health benefits. From inflammation to stomach troubles. A good way to cook/eat eggplant is to throw on the grill with a little olive oil and seasoning, or throw eggplant in with a variety of other veggies.
March…is going to be all about what is in the ingredients list on pckaging.
March 1 – Enriched Flour
You are probably familiar with this one. I can almost guarantee that you have something in your kitchen and the first word in the ingredients list says Enriched. It is usually followed by the word flour. What does this mean? When something is enriched it has been stripped of any and all nutrients and then some of those nutrients are added back in, hence it has been enriched. We will use flour as an example, flour starts out as a whole grain. It is first stripped of those nutrients, then it is BLEACHED (yes bleached) with chemicals such as chlorine and then it is enriched. Hhhmmm…this is what I want to be eating and feeding my family! NOT!
March 2 – Artificial Flavoring
Yes, artificial flavoring pretty much describes itself. It is flavoring that is added to products that have been derived from anything that is not eatable and is processed to create flavors that mimic natural flavors. Man totally creates the flavors. Natural flavors are also processed, just in a different way, because of this natural may not necessarily be better than artificial.
March 3 – BHT & BHA
Did you know that BHT (butylated hydroxytoluene) and BHA (butylated hydroxyanisole) have been banned in other countries, yet it is still allowed to be used in North America? You can find this additive in some cereals, nut mixes, and butter to name a few. It is used to lengthen the shelf life and to help prevent the foods from becoming rancid. If it is banned somewhere else, don’t you think it is probably not safe for us American’s to consume?
March 4 – Carrageenan
In google’s term, carrageenans or carrageenins are a family of linear sulfated polysaccharides that are extracted from red edible seaweeds. They are widely used in the food industry, for their gelling, thickening, and stabilizing properties. You can find this ingredient is a variety of products from yogurts to salad dressings. Silk brand just recently removed this from their ingredient list of milks. It is said to cause inflammation and possibly be a carcinogenic. To read more click HERE.
March 5 – Red 40
Red (Dye) 40 is one of the top food dyes used in the US. It has been found to be linked to hyper activity in children and it is said it has been found to be a carcinogenic. You can check out a good video on the effects that Red dye has had on some children, by clicking HERE.
March 6 – Yellow Dye 5 & 6
These two dyes, along with Red 40 have been banned from products in the UK. In the rest of Europe products that contain Yellow 5 & 6 must have warning labels on them. These dyes are still allowed in the US. Yellow dye is said to increase hyperactivity in children. Yellow 5 & 6 can be found in mac and cheese, soda, sports drinks and candy jus to name a few.
March 7 – Sodium Nitrate & Sodium Nitrite
These are added preservatives that are REALLY hard to stay away from if you eat any kind of packaged meat. It is even in Boar’s Head meats (they do a really good job at marketing to make you think Boars Head is special and superior when they really are not all that). Sodium Nitrate & Nitrite are a form of salt (hence the sodium). These two are among the top five added ingredients that we should stay away from when reading the ingredient list. Why? Some health concerns are heart disease, type 2 diabetes and cancer. To read more click HERE.
March 8 – Xanthan Gum
Xanthan is polysaccharide that is produced by bacteria. It is used as an emulsifier or a thickening agent. It has become popular in the gluten free world. You will find xanthan gum in ice creams and salad dressings, but in other products as well. You can actually buy packaged Xantan gum for your personal baking needs, especially when baking Gluten Free items.
March 9 – MSG
MSG (Monosodium Glutamate) is another food additive that is used to enhance the flavor of foods. Per google it is the sodium salt of glutamic acid, when you see “sodium” in anything in the ingredient list you need to think “salt”. MSG has been used for decades. It has been said it may cause headaches, nausea, rapid heartbeat and more. You may associate MSG with Chinese food but it is found in all kinds of processed foods. From canned goods to seasoning mixes. Click HERE for a good article.
March 10 – Hydrogenated Oils (Trans Fat)
I know you have heard of hydrogenated or partially hydrogenated oils. These are trans fat, the bad fat. Hydrogenated oils are made by adding hydrogen to an oil which turns it into a solid. Why is it used in products? To lengthen shelf life. This is an ingredient you want to stay clear of at all cost.
March 11 – Asorbic Acid
Ascorbic acid is a form of Vitamin C. Manufacturers use it in products to enhance the vitamin C content, as a preservative or as a color stabilizer. It is considered safe for most people as most do not have any adverse reactions to ascorbic acid.
Mach 12 – Fractionated Palm Kernel Oil
Fractionated Palm Kernel Oil is dividing (or fractionating) the oil into different fat components. A liquid and then a solid. It is used a lot in chocolate due to its stability and melting characteristics. “Palm kernel oil is about 80 percent saturated fat and leads to increased LDL (bad) cholesterol,” says Christine Gerbstadt, M.D., R.D., a spokesperson for the Academy of Nutrition and Dietetics. So avoid both fractionated and regular palm kernel oil. (honeycolony.com)
March 13 – Soy Lecithin
Soy Lecithin is one of the most widely used additives in manufactured foods. I am sure you have noticed it in the ingredient list of many products. You know how oil and water do not mix? Soy lecithin helps this process by being an emulsifier. It is found in everything from chocolate to cooking spray to mayonnaise.
March 14 – Natural Flavoring
You look at the ingredient list and it says natural flavoring. I use to think this meant…Oh good! It has “natural” flavoring. But, think about it, it never specifies what the “natural” source is? Say the “natural” flavoring comes from a vanilla bean (just an example). Then why doesn’t it just say “vanilla flavoring” instead of “natural flavoring”? In order for it to be considered natural flavoring it must start from something in nature. It then has other stuff added to it which makes the natural flavoring turn into a processed flavoring. It really isn’t that much different from artificial flavoring.
March 15 – Potassium Bromate
According to wikipedia, potassium bromate has been banned in other countries and is classified as a possible carcinogenic (cancer causing agent) to humans. It is used in baking, especially breads, as an improver. It allows dough to rise higher. Potassium Bromate helps the final product be “prettier” at the cost of our health.
March 16 – Maltodextrin
Maltodextrin is usually derived from corn. It is an artificial sweetener. (One I didn’t mention in January) It is found in a lot of products from chips to seasonings and is added to other artificial sweeteners. There is resistant maltodextrin and regular maltodextrin. I know, it gets confusing. How our body reacts to the two are different. To read more click HERE.
March 17 – Malic Acid
Malic Acid occurs naturally in most fruits, but apples are known for their high malic acid content. Malic acid is used in a variety of products to aid with flavoring, especially soda’s, artificially flavored drinks and sugar free foods. Malic acid is also used in skin care products as well. This is said to be a safe ingredient to consume. Finally, a decent one. I hope?
March 18 – Diglycerides
Diglycerides, are common food additive largely used as emulsifiers. The commercial source may be animal fat, commonly derived from cattle, hogs or other livestock. It also may be derived from vegetable fat, such as soy bean or canola oil, possibly hydrogenated, depending on requirements and available supplies. Conversely, they also may be synthetically produced. They often are included in bakery products, beverages, ice cream, peanut butter, chewing gum, shortening, whipped toppings, margarine, confections, and candies. Taken from Wikipedia.
March 19 – Caramel Coloring
Per consumereports.org caramel coloring (4-Mel) is the most highly used food coloring in America and with too much consumption it is said to be carcinogenic.“There’s no reason why consumers should be exposed to an avoidable and unnecessary risk that can stem from coloring food brown,” says Urvashi Rangan, Ph.D., toxicologist and executive director of Consumer Reports’ Food Safety & Sustainability Center. It found in soda’s and other processed foods to turn them brown. I have started paying attention to this in Balsamic Vinegar’s, which I use a lot of.
March 20 – Autolyzed Yeast Extract
Autolyzed yeast extract is another flavor enhancer and is used a lot of times in place of MSG due to its cost being cheaper. One possible concern about consuming autolyzed yeast extract is that it naturally contains monosodium glutamate. MSG is not required to be on the label along with autolyzed yeast extract if it is not added it self. If you are gluten intolerant, this an ingredient you may want to stay clear of as well. To read more click HERE.
March 21 – Whole Wheat
When you look at the ingredient list (especially breads) and you see whole wheat, this means it has been derived from the wheat kernel. Whole wheat is a whole grain and is good to be incorporated into a healthy diet, as long as you are not gluten intolerant. If a product just has the word “wheat” then it is not whole wheat. It must contain the word whole for it to be true whole wheat.
March 22 – Whole Grain
Whole grain’s come a variety of sources, such as wheat, barley, quinoa, brown rice, etc. Just like with whole wheat, when reading your ingredient list you want the first word to be whole. When it says whole grain it can be from any of the grains. In order for products to be gluten free they can only have certain grains in them like brown rice or quinoa, obviously not wheat or barley. Whole grains should be a part of a healthy diet.
March 23 – Whey Isolate
Whey (protein) isolate is not only found in powder form but you will also find it added to food products. Whey is dairy. It comes from milk and is the by product of the cheese making process.Whey isolates contain a high percentage of pure protein and can be pure enough to be virtually lactose free, carbohydrate free, fat free, and cholesterol free. (taken from Wikipedia)
March 24 – Soy Concentrate
Soy protein concentrate is made by removing a portion of the carbohydrates (sugars) from dehulled and defatted soybeans.Soy protein concentrate is widely used as functional or nutritional ingredient in a wide variety of food products, mainly in baked foods, breakfast cereals and in some meat products. Soy protein concentrate is used in meat and poultry products to increase water and fat retention, and to improve nutritional values (more protein, less fat). It is even used for some non-food applications. (soya.be)
March 25 – TBHQ
Tertiary Butylhydroquinone (TBHQ) is derived from Butane, hence Butyl in Butylhydroquinone. You will usually find this in the ingredient list with an oil. Stated such as , Canola Oil with TBHQ. This is used a s a preservative and one that should be avoided. To read more click HERE.
March 26 – Riboflavin
Riboflavin, also known as Vitamin B2, occurs naturally in some foods such as eggs, legumes, nuts and more. Breads and cereals are often fortified (adding vitamin B2) with Riboflavin. It is also added to products for coloring.
March 27 – Potassium Sorbate
Potassium Sorbate is potassium salt of sorbic acid. It is used as a preservative in a number of foods to prevent the growth of harmful bacteria and mold. Food and chemical toxicology reports have labeled potassium sorbate as a carcinogen, showing positive mutation results in the cells of mammals, per wakingtimes.com.
March 28 – Palm Kernel Oil
Palm Kernel Oil is just that. Oil that comes from the kernel of the palm. You will see this oil used in products due to it being higher in saturated fat, which gives it a longer shelf life. This oil is a better alternative to the the oxidized and the hydrogenated oils.
March 29 – Cellulose
Cellulose (in natural form) is in every plant. There for it is in every fruit and vegetable. It is basically fiber. Majority of cellulose that is in added to products comes from wood. Yes, wood. It is extracted and then processed. It is added to A LOT of foods. It’s added to shredded cheese to keep the cheese from clumping and to low fat foods to help take place of the full fat. (They have to replace the fat with other “stuff”). It is also added to give extra fiber to foods. Remember, it has been processed and is not in its natural form when it is added to foods.
March 30 – Mechanically Separated Meat
According to the USDA’s website, “Mechanically separated meat (MSM) is a paste-like and batter-like meat product produced by forcing bones, with attached edible meat, under high pressure through a sieve or similar device to separate the bone from the edible meat tissue.” (Gross!) This is can be found in hot dogs, some deli meats, chicken nuggets, etc. Again, this is why you need to read the ingredient list.
March 31 – If you CANNOT pronounce it
To finish out March, if you cannot pronounce something in the ingredient list than odds are you should not consume that product. For your health. If we could eat food that either does not have an ingredient list or has five ingredients or less (all of which you know what they are) we would all be much healthier and our medical situations would be much better.
February…It is all about SUGAR.
Feb. 1 – Read the Ingredients
In order to know if what you are eating has either added sugar or an added artificial sweetener you HAVE to read your ingredient list. There is a difference in artificial sweeteners and added sugars. They both are under different names. Then there is your natural sugars that are added to products as well. If you want to take something unhealthy out of your diet. Take out sugar! Hands down! (X out added sugar, not naturally occurring sugar, in fruit and some vegetables)
Feb. 2 – Sucralose
Sucralose is an artificial sweetener and is the most highly used artificial sweetener around the world. It is best know as Splenda. Notice it ends with “ose” this is a indication that it is a sugar substitute when reading those labels. If you want to read a good article on sucralose from Dr. Mercola click HERE.
Feb. 3 – Anything that says SUGAR
Anything on that ingredients list that has sugar behind it is, well, just that sugar! Beet sugar, cane sugar, coconut sugar, and the list goes on. It is sugar peeps. Plain and simple.
Feb. 4 – High Fructose Corn Syrup
HFCS is in everything! Not literally, but it is in A LOT. Go to your pantry and look! From soda’s to BBQ sauce. HFCS is one of the top five ingredients you do not want in that ingredient list. In easiest terms, it is basically sugar (fructose) made from corn and the corn is a GMO. (Genetically Modified) If you want to read more click HERE.
Feb. 5 – Lactose
Lactose is sugar from dairy. It is really that simple. In dairy products it is naturally occurring but when added to other products like breads, cereal, snacks and even some prescription drugs it is not in its natural state. If you see lactose in that ingredient list then you have added sugar.
Feb. 6 – Aspartame
Aspartame is an artificial sweetener that you will find in A LOT of sugar free crap! It is better known as Equal or NutriSweet. You will find it in sugar free sodas, sugar free gum, sugar free syrups, etc. Start looking for this awful artificial sweetener in your sugar free crap. To find out more and see of the possible dangers of consuming aspartame click HERE.
Feb. 7 – Calculate that sugar
Do yo know how to calculate that sugar? How to figure out how much sugar is in a serving? When looking at the ingredient list if it says it has 12 grams of sugar that is actually 3 teaspoons. 1 tsp is equal to 4 grams.
Feb. 8 – A Visual
Feb. 9 – In 1822
Did you know that the average American, as of 2012, consume 17 times MORE sugar than in 1822? In 1822 the average was 45 grams of sugar every five days. It is now 765 grams every five days. WOW! Is that not crazy! #GetOffSugar
Feb. 10 – Anything that Ends in TOL
When looking at that ingredient list when you see a word that ends in TOL it is most likely a sugar alcohol. They are each made from different sources but a good rule of thumb is it is a sugar alcohol. Ex: Erythritol, Xylitol, Sorbitol, etc. There are other sugar alcohols that do not end in TOL as well, but this will get you started.
Feb. 11 – What is Sucrose
Well, Sucrose is just another name for that white sugar you probably have in your pantry. It usually comes from sugar cane but can come from sugar beets as well. It is made up of two molecules (a little technical I know) glucose and fructose. It basically the good ole (no it is not good) refined table sugar.
Feb. 12 – It is ADDICTIVE
Yes, you can be addicted to sugar! Did you know that when you eat sugar it stimulates the same part of the brain the cocaine, tobacco and alcohol does? Hence you become addicted. It becomes that vicious cycle. You eat a couple M&M’s and the next thing you know half, or the whole, bag is gone.
Feb. 13 – Fructose
Fructose is from fruit. You may think, well then that is good. It is natural sugar. Yes and NO! When you eat fruit, you are eating fructose IN its natural form along with the fiber in the fruit. When it is extracted you are just getting the sugar. Therefore it goes straight to the bloodstream and your body recognizes it as just sugar. Make sense? You only want fructose in its natural form when eating fruit.
Feb. 14 – How much Sugar in that Coke (Thanks to SugarStacks.com)
Feb. 15 – Watch The Sugar Film
One of the best films out there that demonstrates how AWFUL sugar is for us and how it is hidden in SO much is The Sugar Film. I highly recommend everyone seeing this film. It is also very educational as well.
Feb. 16 – Saccharin
Saccharin, better known as Sweet-n-Low, is an artificial sweetener that has been used for over 100 years. It is found in foods across the board. You may find it being used in conjunction with aspartame. Read those labels peeps!
Feb. 17 – Agave Nectar
I get asked a lot about Agave Nectar. Dr.’s are starting to conclude that it is not “better” for us than any other sugar, like it was originally marketed. The marketing factor was that it was on the low glycemic index and it was a natural sweetener. BUT agave is stripped of the naturally occurring agave juice when manufactured. If you want to read more on agave click HERE for a great article.
Feb. 18 – Dextrose
Dextrose is another form of sugar. It is primarily derived from corn, but can come from other plants, and unless the packaging is marked as organic or nonGMO then the source the dextrose comes from will be neither. It is aded to crap across the board, from cookies to sauces. It is high on the glycemic index so it spikes your blood sugar levels very quickly. Just what you want? Huh?
Feb. 19 – Glucose
Our bodies have to have glucose, it is an important energy source for our bodies. Blood glucose is what is checked when you get your “sugar” levels checked, it is also referred to as “blood sugar”. Carbohydrates are one of the main sources of glucose.
Feb. 20 – Recommendation of Added Sugar
The WHO (World Health Organization) recommends 24 grams of added sugar a day for women and 36 grams for men. Jennie B’s opinion, this is still too much sugar! Hop back up to Feb. 7 and I will let you calculate how much that is in teaspoons. If you are eating healthy, there is NO reason for you to be eating this much sugar.
Feb. 21 – The Liver and Sugar
Do you know that sugar plays a BIG role in NAFLD (non-alcoholic fatty liver disease). The effect sugar has on our liver can be detrimental. You can have NAFLD and not even know it. You do not have to be over weight to have this condition. You can have a fatty liver yet be thin. A thin person can have NAFLD just as easy as an over weight person. There are skinny “fat” people. Just because someone is thin, does not mean they are healthy. To read a more in depth article on click HERE.
Feb. 22 – Honey
While honey does provide some health benefits (especially local and raw) our body still recognizes it as sugar. By weight, honey is 82% sugar and 40% of that is fructose. Honey has 17 grams of sugar in one tablespoon. Diabetic’s or someone that struggles with too many (bad) carbs and sugar overload should stay away from honey due to the glycemic load. I am not saying to NOT consume honey, that is your choice, you still should treat it as sugar. Reference is found HERE.
Feb. 23 – WOW! Consumption of Sugar in a Year
The average American consumes 130 pounds of sugar a year! Is that not crazy? That breaks down to about ten ponds a week. In 1822 the average was under ten pounds a year. WOW what a difference! Diabetes in America continues to rise as well and mimics this trend of excessive sugar intake. #GetOffSugar
Feb. 24 – Neotame
Neotame is an artificial sweetener that is derived from aspartame. The difference being it contains an additional chemical, one that is on the Environmental Protection Agency. What? Neotame was approved by the FDA in 2002 and it is hard to find on labels due to the FDA loosening labeling requirements. To read more on Neotame go HERE. #StayAwayFromArtificialSweeteners.
Feb. 25 – Anything with the word Cane
If it has the word cane in it, it is sugar. Cane syrup, dehydrated Cane juice, turbinado Cane sugar, organic Cane sugar, etc. Yes, I know the last two contain the word sugar, but you get the point. They are all derived from cane sugar. They are just processed differently and it is yet another way of trying to trick us consumers. Especially the organic cane sugar. It is still sugar, organic or not.
Feb. 26 – Maple Syrup
While Maple Syrup truly is natural our bodies recognize it as sugar. Maple syrup is pretty much straight up sucrose, read Feb. 11. You will find maple syrup being used as a sweetener in various products like yogurts, bars and granola. When buying Maple Syrup to use be sure you are buying 100% Maple Syrup. Turn the bottle over and read the ingredient. It should just say Maple Syrup.
Feb. 27 – Coconut Sugar
Coconut sugar comes from the coconut palm. You may see it as palm sugar, coconut sugar or coconut palm sugar in the ingredients list. If you are going to use a sugar coconut sugar may be a better option due its low glycemic index. Don’t get confused. Coconut sugar is 45% fructose. It is still sugar my friends, just a little easier on our temples.🙂
Feb. 28 – Sucanat
What is Sucanat? The name stands for cane sugar natural. What do you think it is made from? Cane sugar. It is less processed than sucrose (table sugar) but it is SUGAR! Sugar cane juice is heated to a syrup, cooled and then crumbled which is gives you the sucanat. It is not stripped of the molasses like table sugar.
Feb. 29 – Challenge
How many grams of added sugar are eating everyday. You know how to convert into tsp. (If you have read all of February) Keep a log of how many grams of added sugar you consume in a day and then convert it to tsp and put those tsp in a baggie so that you have a visual! Let me know what your outcome is, please.
Jan. 31 – The Grocery
A great rule of thumb is to shop the perimeter of the grocery store. Why? This is where the perishable items are, fruit, veggies, meats, etc. Items that are in the middle of the store are sitting on shelves and have a “shelf life”. They have additives to them that give them that shelf life. Try to fill that shopping cart up with more of the perishable items than the non perishable ones.
Jan. 30 – Get your Zzzzzsss
We need our Z’s! Not getting enough sleep can play a role in weight gain, lower our immune system, put us in a crappy mood, etc. There are all kinds of suggestions out there to help with sleep from a night time tea (one of my favorites) to rubbing lavender oil on the bottoms of our feet before bed. If you have trouble sleeping or staying asleep one of the main things is to develop a night time routine and stick with it.
Jan. 29 – Eat Your Meals
Don’t skip your meals. Whether you eat 3 meals or 5-6 small meals daily, when you skip meals you tend to go overboard on your next one. You are so hungry that you either overeat or you grab whatever you can get your hands on. Right? This goes back to being prepared.
Jan. 28 – Take the Stairs
Instead of waiting on the elevator, take the stairs. This is a great way to get in some extra steps for the day. So, next time don’t be lazy and take the stairs. Try to make this a habit.
Jan. 27 – For the sweet tea Drinker
If you are not from the south you may be thinking, What? Here in the south A LOT of peeps have an addiction to sweet tea. Which is awful for us. Why? Because it has SO much sugar. If you are a sweet tea drinker a good way to make some changes is start drinking half sweet and half unsweet tea. Slowly move your way to unsweetened tea and sweeten it with stevia.
Jan. 26 – Ex out White
What does this mean? Except for dairy and eggs, ex out white. White rice, white bread, biscuits and the like. When it is white it has been striped of any nutrients. It has been enriched. Therefore you are eating crap.
Jan. 25 – 10 Gulps
A good way to get in extra water is the ten gulp rule. Each time you pick up your water take ten gulps. This will help you drink more water.
Jan. 24 – Add Color
When you are planning out what you are going to eat for the week. Be sure you have a lot of color in your diet. Think about your meals and make sure you have a variety of colors. Different fruits and vegetables nourish us with different vitamins and minerals.
Jan. 23 – Post a Visual
Post a visual motivation for you. It could be an older picture of you to motivate you (maybe when you were thinner or maybe when you were carrying some extra weight), a picture of a reward that you are going to reward yourself with once you reach a certain goal, or a scripture verse. Whatever will motivate you to stay on track. Post it, or multiple ones, where it is a visual reminder.
Jan. 22 – Small Goals
Write down a small goal each week. Something realistic that you know you can or will do. (Because you CAN) For instance: drink one extra glass of water, eat one extra vegetable, add five extra minutes to your cardio. Write it down, check it off and add to it each week. Small goals are a GREAT way to see progress over time. By writing it down you are more apt to follow thru with your goal, plus you have a visual to refer back to.
Jan. 21 – Just Dip
Keep a dip in the refrigerator for your cut up veggie’s. My favorite is a ranch seasoning made with plain greek yogurt. Find a seasoning mix that contains just the seasonings. Turn the package over and read the ingredient list. You may have to order it or find it at a health food/specialty store. Better yet make your own. Click Here for a recipe.
Jan. 20 – No Excuses
I tell this to people ALL the time. “If it is important to you, You will find a way! If it is not, You will find an excuse!” Is this not so true? Be mindful of your excuses. A lot of times we make excuses and do not even realize we are making them. If you want to make a change, whether it be with your diet, exercise, replace an old habit with a new, etc. Do not make an excuse. Just do it!
Jan. 19 – For the Coffee Drinker
If you are one that enjoys a good ole cup of coffee (or 2 or 3) try switching one of those cups of coffee to green tea. You may be surprised. I was the first time I tried it. Green tea is loaded with antioxidants and is SO good for us. You can mix with another herbal tea to give it a little more favor. Green tea does contain caffeine, not as much as coffee, but you do get some.
Jan. 18 – Applesauce instead of Oil
When baking did you know you can substitute unsweetened applesauce for oil? It works great but the best thing is you are totally cutting out fat and all kinds of calories. If a cake calls for 1/2 cup oil, use 1/2 cup unsweetened applesauce. This saves you 914 calories and 109 grams of fat! WOW! That is HUGE!
Jan. 17 – Be Your Best Friend
Who is our worst critic? We are! I tell people all the time, “If we could just see ourselves as others see us?” We would be a lot nicer to ourselves. Don’t you agree? Become mindful of those negative thoughts about yourself and replace them with positive ones. Love yourself my friend.
Jan. 16 – Park further away
Instead of driving around the parking lot make a conscious effort to park further away. This is a great way to get more steps into your day. Plus majority of the time you will get in that front door quicker by just parking rather than driving around trying to find a closer spot.
Jan. 15 – Use Your Fist
The typical American diet has become super sized! Over the years a typical meal has doubled in size, and in some cases tripled. Think back to your great grandparents era (depending on your age even just your grandparents). Nothing was “supersized”. A good rule of thumb is to use your fist for your meat. Make a fist and your protein portion should be the size of your fist. Yes, women’s is a little smaller and men’s a little larger. As men need a little more than us women.
Jan. 14 – A Little Help to Help You Drink More Water
Are you one of those that does not like water? A great way to help you drink more water in is to infuse it. What is that? (You may ask) Infusing water means to add fruits, veggies or herbs to it. Add anything YOU like to a gallon or so of water and let it sit in the fridge a few hours, or overnight, and it becomes infused. My favorite is to add cucumber, lemons, and either basil or mint. Do not squeeze the juices out, just slice up your fruit or veggies and just add the herbs. Bam! You have flavored water.
Jan. 13 – Be CONSISTENT
To have any type of results (whether it be physically, mentally, spiritually, whatever that looks like for you) you must be consistent. Let me type that again…You Must Be Consistent! Changes do not happen over night. We live in a world where we want it NOW! Amen? Being consistent with ANYTHING in life is KEY!
Jan. 12 – What’s on your Counter
Do you have a bowl or container on your counter? If so what is in it? Keys, junk, candy, maybe some bars (that you think are healthy)? If you have a bowl on the counter in the kitchen empty it out and keep fresh fruit in there. If you don’t have one, get one. You want it to be almost like a focal point. This way when you are hungry, or just want a snack, you are more apt to grab a piece of fruit instead of something unhealthy.
Jan. 11 – Keep Healthy Snacks in your Vehicle
This goes along with you planning and preparing. Keep healthy foods in your vehicle to help you stay on track. Examples: Almonds in baggies, Tuna Packets, Rice Cakes, Individual Nut Butters, an apple… By installing this habit you are not tempted to grab something unhealthy at a convenient store or God forbid pull thru a drive thru.
Jan. 10 – We ARE What We Eat
The cells in our bodies are constantly dividing and regenerating (most of them). All cell cycles are not the same. Some renew every few days and some every few years. Did you know that liver cells replace themselves about every 5 years? Our skin cells about every 28 days? This is why the saying, “You ARE what you eat” is TRUE! So why not feed that body of yours the best you can?
Jan. 9 – Do a Good Deed EVERYDAY
I thought today would be a great day for this one. Today is my mom’s sixty ninth birthday! I want to Thank her for ALL she does for us. I am speaking for my sister as well. Happiest Birthday Mama! We Love you like no other and are so grateful for YOU. (She reads all my stuff therefore she WILL get this…Lol!) So, EVERY.DAY. do a good deed and spread the Love. Whether it be a phone call, buying someone’s coffee, leaving someone a note, sending someone a card, helping an elder get their groceries in the car, etc. We are suppose to Love everyone. By getting into a routine of doing this it just makes you feel good and that feel goodness spills over into other areas of our life.
Jan. 8 – Make Appointments with Yourself
Yes, that’s right, make appointments with yourself! When we have things that we HAVE to do what do we do? We make appointments. Right? Are you not important to yourself? You should be if not! If you say, ‘I just don’t have time.” or “I am so busy.” or “I will start that next week.” Whatever the excuse may be, STOP IT! Pull out your calendar and write YOU down. Whatever that looks like for you. Yoga, a good sweat, meditation, meal prep…you get the point. Mark out the time you need for YOU.
Jan. 7 – Accountability
Whoa! I could do A LOT more than a quick tip, but I will try my best to keep it short and sweet. Get yourself an accountability partner. Whether it be for exercising, with your diet, being positive, etc. Whatever that looks like for you, GET ONE. You are much more likely to succeed if you are answering to someone else, along with answering to yourself. Who do we let down first? Ourselves! To read a blog I did on way I pay a personal trainer (the accountability for #1) go HERE.
Jan. 6 – Your WHY
Ask yourself? WHY do I want to be more healthy, fit, knowledgeable of food, etc.? Figure out your WHY. It may be to live longer, to pass on good healthy habits to your kids, to just know what you are feeding that temple of yours. Whatever it is try to focus on your WHY when you get side tracked or are having one of those days (which I am having today, as I type this, LOL!) or weeks or months…we all have them. We are ALL human and some days are just easier than others.
Jan. 5 – Prepare
Did you think prepare would follow plan? They go hand in hand. Right? Once you have your week planned out now it is time to prepare. While preparing everything may take a little extra time on the front end it saves you all kinds of time on the back end. It also saves on the stress of what you are going to fix for dinner when you get home because you totally forgot about “Sam” having a “football scrimmage” (or whatever life throws at YOU that day) and you will not have time to fix a healthy meal. You can read more HERE on planning and preparing.
Jan. 4 – Plan
This is key! With not only your diet, but in all kinds of areas in your life. You must have a plan in place. If you fail to plan, then you plan to fail. Plain and simple! YOU MUST plan out your meals and snacks. Make this a weekly habit and get into a routine of, “Oh, tomorrow is grocery day, so I have to plan out the week today so I get exactly what I need for my meals and snacks for the up coming week.”
Jan. 3 – Start with Aqua
Start your day off with water. To help get incorporate more water and get your system going, before you put anything in your mouth, whether it be food or liquid, down a big ole glass of water. This not only help get things moving in the mornings it start your day off on the right foot.
Jan. 2 – Eat a Green Everyday
If you already eat a green everyday, then eat 2 greens. Greens are wonderful for us. They are actually like a free food. Meaning you can eat all the greens you want or that your body can with stand. If you do not like greens a good way to incorporate them into your diet is in a smoothie or protein shake. Spinach is great one to start with due to its mild flavor. Other than the color it may turn your drink, you won’t even know it is in there.
Jan. 1 – Be Grateful
Whatever your religious belief is you should be grateful, ALWAYS! A good way of doing this is by starting a gratitude journal. Each day write down 5 things you are grateful for. I have this incorporated into my 21 Day Full Body Detox. It is part of the 5 “D’s” I have you do.
