National Nutrition Month
National Nutrition Month is an annual campaign focused on making informed food choices and developing healthy eating decisions. Whether you’re a seasoned pro or a beginner, a month-long celebration can provide so many tips and tricks for everyone to benefit from.
National Nutrition Month is an annual campaign focused on making informed food choices and developing healthy eating decisions. Whether you’re a seasoned pro or a beginner, a month-long celebration can provide so many tips and tricks for everyone to benefit from.
I want to keep this blog simple, yet informative, for you this month. As you read along, you will see that I am offering EASY tips for you to incorporate more proper nutrition into your daily menu. Please know that I am not a Registered Dietitian, nor Nutritionist. However, I am a Certified Personal Trainer who is able to educate you about the recommendations in the Dietary Guidelines to help you gain a better understanding of helpful foods and how to make better choices.
Let’s get started!
EAT YOUR VEGETABLES!
Any vegetable or 100% vegetable juice counts as part of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Nice to have options, right?!!! Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for some chronic diseases and may protect against certain types of cancers. Sounds like the pros outweigh the cons with keeping veggies as part of your meal plan, along with movement and exercise for your body, of course.
EAT THE FRUIT RAINBOW!
No surprise, but fruit is an important part of a healthy nutrition plan. They are the source of many essential nutrients, including antioxidants, vitamins, fiber, and potassium. Fruits may be fresh, frozen, canned, dried/dehydrated, and whole, of course. Most fruits are naturally low in fat, sodium, and calories. Fruit provides a source of natural sweetness, which is the reason it is often called nature’s candy! Don’t worry too much about the amount of sugar you are getting from this natural source, as long as you are eating your individual daily recommended intake.
DRINK MORE WATER!
Water is extremely important to the proper functioning of our bodies. It helps improve the circulation of oxygen throughout the body and plays a crucial role in the digestion of food. Even the excretion of waste in the human body requires water. The proper amount of water for each individual person varies based on weight, height, climate, physical activities. A good rule of thumb is to divide your weight in half, and that number is the amount ounces you should strive for. Then, adjust from there based on how you feel!
OVERNIGHT YOUR OATS!
Eating overnight oats is one of my favorite ways to get in one of my most important meals of the day, breakfast! Although, I don’t limit myself to just breakfast, this makes a great meal for any time of the day. They are a convenient way to meal prep in advance to guarantee yourself proper and tasty nutrients. Place your favorite milk, fruit, nut butters, your favorite sweetener, and nut/seeds, into a wide mouth canning jar. Think almond milk, strawberries, peanut butter, honey, and ground flaxseed….well, those are my favorite ingredients anyway, just as an example. Next, put a lid on it and place it in the refrigerator until morning. Then, just enjoy!!
GO NUTS!
Nuts and seeds make up an important part of a healthy diet. Both help you reach your recommended intake of protein each day, count toward your daily fat allowance, as well as provide a source of dietary fiber. Consider enjoying a handful of nuts and seeds instead of processed snacks and sweets. Because they are higher in calories, it is smart to be mindful of portion control when consuming nuts or seeds. A few of the healthiest and most popular nuts and seeds are almonds, walnuts, pistachios, pine nuts, pumpkin seeds, flax seeds, and chia seeds, to name a few.
DRINK RESPONSIBLY!
Choose healthier options for your cocktails. Not only should you be cognizant of the amount of alcohol you ingest, but also aware of the ingredients that make up some of your favorite cocktails! Create new favorites that do not use fruit juices, creams, etc. to minimize sugar. Look for cocktail recipes that feature fresh fruit as an ingredient. Try a dry wine over a sweet wine. A little research will go a long way in helping you decide.
I hope that you were able to learn something new or be reminded of something you may have already known. As you move forward in your nutrition journey, please know that I am here to help!
I’ve created a nutrition guide to help you with topics like I’ve shared here and compiled resources & documents to guide you along your wellness and nutrition journey. You will gain insight into the U.S. Department of Agriculture’s MyPlate initiative, which provides very valuable information on what foods and food groups are necessary for a well-balanced diet. I do not believe in eliminating any one particular food group, as they all have benefits that are necessary for the proper functioning of our bodies.
What the Help Yourself Nutrition Guide offers…
Healthy meal & drink information
Explanation of portion control vs. serving size
The importance of hydration
Recipes & an extensive list of 100-calorie or less snacks
Weekly food diary for tracking food and water intake
Benefits of bright, colorful fruits and vegetables
If you have any questions, I can help you out! Click the link below and just let me know!
All About Salads!
Salads can serve as a great way to get in your veggies and greens as a side dish for your meals. But, you can also turn a salad into the main dish. Think about adding proteins, carbs, and even healthy fats to make a to make a filling meal.
March is National Nutrition Month!
And, I’m sharing all about one of my favorite meals (or side dishes)… Salads!
Salads can serve as a great way to get in your veggies and greens as a side dish for your meals. But, you can also turn a salad into the main dish. Think about adding proteins, carbs, and even healthy fats to make a filling meal. First, I’d like to focus on the different types of salads there are, along with salad dressings. Of those listed below, which category does your favorite salad fall into?
Salads:
Tossed Salads – Salads tossed together (Caesar Salad, Green Salad)
Composed Salads – Salads which are skillfully built (Cobb Salad)
Bound Salads – Salads that are bound together in a mass (Chicken Salad, Tuna Salad)
Farinaceous Salads – Salads made up of starches like potatoes, quinoa, or pasta (Potato Salads, Pasta Salads)
Dressings:
Vinaigrette Dressings – Oil and vinegar based
Mayonnaise-Based Dressings
Emulsified Vinaigrette Dressings – Dressings that used an emulsifier to combine oil and water
My favorite type of salad is the tossed salad. I love having the ability to change my dressing and toppings every time I enjoy a salad.
Tossed salads are the most common kind of salad and are prepared by tossing the greens and garnishes (such as tomatoes, onions, or cucumber) in a dressing. A tossed salad uses leafy vegetables such as iceberg lettuce, spinach or romaine. It is important to remember that the greens be dry before tossing. If they are wet, the dressing will have difficulty adhering to the greens causing the dressing to become watered down and generally unenjoyable.
Salads can be garnished with many different ingredients such as nuts, cheese, fruits, and vegetables. At the moment, my favorite toppings are kalamata olives, pepitas (pumpkin seeds), feta cheese, and cucumber. All kinds of dressings can be used including a light oil and vinegar dressing to a hearty hot bacon dressing. These can be store-bought or homemade! Remember to add the dressing to the greens at the last minute. Acid can cause most greens to wilt and become soggy...not very appetizing.
Keep in mind, the more delicate the texture and flavor of the greens, the lighter the dressing should be. Mayonnaise-based and cream-based dressings should be used for more stronger flavored greens, while a vinegar-oil dressing should be used for lighter greens.
Salad Dressing! I want it, and I feel like I need it to bring my salads together.
Of course, you can purchase your dressing from the grocery store with no problem. Just try to make healthier choices. Most times, our usual favorites will have a version with less fat, sugar, and sodium. Like I’ve mentioned before, you don’t have to be perfect, lots of small changes can make a big impact!
I would love for you to consider making your own salad dressing! There are tons of easy and tasty salad dressing recipes out there, shoot, you can even get creative and make your own! But, if you’re not quite that adventurous yet and need a little guidance, here’s one of my current favorites!
Simple Vinaigrette Recipe
5-minute prep time & serves 4!
1/4 cup extra virgin olive oil
2 tablespoons apple cider vinegar
1 1/2 teaspoons honey
1/2 teaspoon Dijon mustard
1/8 teaspoon salt
Dash of black pepper
Combine all ingredients in a jar or any other sealable container. Whisk until mixed well, or seal the container and shake until well mixed.
Once the dressing is mixed well, give it a test-taste and make any adjustments you deem necessary. Too sweet? Add a little more vinegar or olive oil. Too acidic? Add a bit more honey or olive oil.
Use the dressing immediately or store in the fridge for up to 2 weeks in an airtight container. Dressing will separate as it sits, and oil may solidify in the refrigerator. To recombine, let the dressing sit at room temperature before your meal, until the oil melts. Then, shake or whisk vigorously to recombine.
Now, here’s my favorite component to my salads: Toppings! This is the most exciting way to create variety, texture, and flavor for your salad.
In general, all of these toppings are healthy carbs, fats, and proteins. Just remember that TOO much (excess) of even good things can make them not-so-good!
Lean meat of your choice
Tomatoes
Olives (green/black/Kalamata)
Bell peppers
Beans (your choice, drained)
Beets (whole, sliced, or even slivers)
Strawberries/Cherries/Watermelon
Dried cranberries
Carrots
Corn
Apples (diced or sliced)
Cheese (feta, cheddar, goat)
Seeds (sesame, sunflower, pumpkin)
Quinoa
Croutons
Cucumbers
Onion
Nuts (toasted/roasted)
Raisins
Fresh dill
Broccoli
Chickpeas/Garbanzo beans
Mushrooms
This is just to name a few toppings. The list is truly unlimited, based on your preferences and likes!
I hope you’ve enjoyed this comprehensive information I’ve shared about salads, toppings, and dressings!
I’ve created a nutrition guide to help you with topics like I’ve shared here, compiling resources and documents to guide you along your wellness and nutrition journey. You will gain insight into the U.S. Department of Agriculture’s MyPlate initiative, which provides very valuable information on what foods and food groups are necessary for a well-balanced diet. I do not believe in eliminating any one particular food group, as they all have benefits that are necessary for the proper functioning of our bodies.
What the Help Yourself Nutrition Guide offers…
Healthy meal & drink information
Explanation of portion control vs. serving size
The importance of hydration
Recipes & an extensive list of 100-calorie or less snacks
Weekly food diary for tracking food and water intake
Benefits of bright, colorful fruits and vegetables
If you have any questions, I can help you out! Click the link below and just let me know!
New Year, Better Me
We’ve made it, 2021 is right around the corner….. tomorrow, to be exact. And, what a year 2020 has been! I hope this article finds you and your loved ones healthy and well. One thing I know for sure is that we each have the power to make this coming year better for ourselves by planning and setting an intention.
We’ve made it, 2021 is right around the corner….. tomorrow, to be exact. And, what a year 2020 has been! I hope this article finds you and your loved ones healthy and well. One thing I know for sure is that we each have the power to make this coming year better for ourselves by planning and setting an intention. We mustn’t leave anything to chance, especially those things in which we can control. Specifically, I’d like to share about the control we have over our eating and nutrition goals.
“A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you!”
Let me ask you a question…. Have you ever heard the quote, “You can out exercise a bad diet”? Well, it is quite true! I bring this up, because usually during this time of the year, we set up goals to workout out more, lose weight, fit into some particular outfit, or even exercise more. However, sometimes your exercise and weight loss efforts may be in vain, if you do not follow-through with the proper nutrition focus.
One of my main goals this coming year is to focus on proper nutrition, including centering my attention on macronutrient review and portion control. Have you ever taken the time to really dig in and take control of your nutrition? I mean, really take the time to plan your meals. That would include a fair share proteins, fats, & carbohydrates, and even figuring out how much to eat and when to eat it.
Please remember, do not place undue pressure and unrealistic expectations on yourself during this journey. One of our goals should be to keep things simple and minimize stress, not the opposite. Keep in mind that any positive changes or adjustments you make for yourself are just that, for YOURSELF, for you! Also, keep in mind that you do not have to go on this journey alone. I’m willing to share and guide you forward as you make these life changes. With that being said, I'll be providing my clients with weekly check-ins and personalized, detailed information on the following:
easy-to-understand nutrition education
food diary templates
guidance for reading food labels
snack and hydration options
and more!
I should let you know, no matter whether you choose to join me or not, just strive towards making the changes you need to make for yourself and for your health. If you choose to join me, just click the link below to reach out to me. We will discuss your options and how I can help! A new year doesn’t necessarily have to mean a new you, but it can definitely be the opportunity for a better you. Do the research, make the changes, and move forward into a blessed 2021.