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!
Staying Healthy While on Vacation
As we enter into the last few weeks before kids head back to school, or you’re simply just enjoying the sun and fun that the summer months bring, I wanted to stop in to share a few healthy tips to keep in mind.
As we enter into the last few weeks before kids head back to school, or you’re simply just enjoying the sun and fun that the summer months bring, I wanted to stop in to share a few healthy tips to keep in mind.
Some folks attempt to go on major diets before a vacation to lose weight, in hopes of making up for what may happen during the vacation. That is something I suggest NOT doing. For one, I’m not a fan of diets…. By “diet”, I mean short-term, restrictive, ways of eating that are sometimes so limiting and unlike your normal routine, that you revert back to old habits as soon as the “diet” ends! I’m more interested in creating and maintaining an overall healthy relationship with food, in which you enjoy the foods you love, while still being mindful of what works best for the proper functioning of your body, specifically.
I would like to share a few ways you can maintain your healthy lifestyle goals while on vacation:
Maintain good eating habits. Don’t forget to put fruits and vegetables on your vacation plate. Also, look to eat lean proteins. If you travel internationally, commit to trying some of the healthy fruits and veggies local to the areas you visit! We all know that feeling when you overindulge in food that is too heavy, too rich, and just too much…. you run the risk of missing out on precious vacation activities, because you’re stuck in the restroom! Ugh!
Choose smart snacks. Keep some “healthy” snacks handy for those times when you’re out and about enjoying yourself. Think protein bars, nuts, or light trail mix options. They just may help you resist the urge to grab something that contains too much sugar or too much fat. Now, I don’t recommend all “healthy” snacks for every day of vacation, you’ve got to have a bit of fun trying some new treats! Yay!
Stay hydrated. Keep a bottle of water with you as you go throughout your vacation days. Getting enough water is so important and is a must if you’re traveling to an area with bright, sunny days and high temperatures. Add in some physical activity, and that need for hydration will increase even more. The water will also help you feel full, which can help slow down your eating. Stop, drop, & chug!
Keep moving. Most hotels have adequate fitness centers to meet your needs. And, I actually love getting to work out in a new environment when we travel. Just think, a 30-minute workout is just 2% of your day. There’s still plenty of time to enjoy the rest of your day. Honestly, you can incorporate exercise into your vacation in many different ways: snorkeling, hiking, rock-climbing…. You can even count sight-seeing and window-shopping, if you pick up your pace and don’t stop too long! Ha!
Last, but not least, ENJOY YOURSELF! This article simply serves as a guide to assist you during your vacation. Please do not stress yourself out trying to stay focused at the same level you do in your every day life. Your vacation is an opportunity to step away from the normal routine… visit new places, see new sights, meet new people, and even try new foods! However, I must say, some of my favorite vacation days include sleeping in, ordering in, and hitting up the fitness center for 45-minutes. No matter what, you are in control. Let’s just make the most of our summer days!
Health-Minded Tips for July 4th Weekend
While you’re planning and enjoying your weekend, I just wanted to share a few reminders with you…
It’s Fourth of July Weekend, the second official holiday of the Summer season, with Juneteenth now being the first1!! Sunshine, beaches, pools, cookouts, cocktails….all of your summertime favorites!
While you’re planning and enjoying your weekend, I just wanted to share a few reminders with you. With the past year that we’ve experienced, I would not ever advise you to cut out any of your favorite activities or foods. However, I still encourage you to be safe and mindful with the choices you make. Remember, as excited as you are to get back outside, there are millions of others doing the same. Be aware of your surroundings, your body, and your mental wellness, as you get back to your newer “normal”.
Below are my tips to enjoy a fun & active July 4th Weekend:
Run or walk a local Fourth of July race! Even if you’re not ready to jump back into the crowds of an in-person race, there are plenty of virtual options available. Join the fun and find a 5k or 10K race to kickoff the long weekend. And, while the satisfaction of simply completing the race may be enough for you, most races will send you home with an awesome completion medal, or even a fun t-shirt to commemorate the event!
Go for a swim! Or, just hit the water. I’m not an official swimmer, even after more than one set of swim lessons as child, but I love the water! Whether it’s a public pool, a lake, the beach, or in your own backyard, get in that water and cool off. Most times it’s a free activity, except for maybe a parking fee at the beach. I’d say that’s well worth it for a few hours of fun in the sun, in the water.
Check out some local fireworks! There are many locations that offer drive-in shows and displays. In our neighborhood, we are lucky enough to be able to walk to the end of our block and see numerous shows across the city. It’s absolutely gorgeous for about two hours….not so much on into the early a.m. with the booms, but I digress. Ha!
Try a new recipe to throw on the grill. If your temperatures have heated up like they have here in Southern California, you probably don’t want to turn on the oven! The grill is a much better option and is so very versatile for your menu options. Kabobs are always a fun, quick, and tasty option for an outdoor meal. A kabob is a dish of created with pieces of meat, veggies, and even fruits roasted on a skewer or spit. I’ll be trying a new chicken sausage and veggie kabob this weekend, myself. I may just have to share the recipe with you soon.
Keep drinking water! Sometimes, we can mistake our thirst for hunger. Drink water at regular intervals throughout the day, even if you don’t feel thirsty. This can aid in preventing dehydration, which will assist you in knowing the difference between thirst and hunger. It will even assist with your body’s processing of those tasty cocktails you may decide to enjoy!
Whatever you choose to do, however you choose to celebrate, enjoy yourself. Continue to take care of yourself and your loved ones, count your blessings and practice gratitude for all you have. And, please, stay safe!
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!
Fall In Love…
Fall in love…. with yourself, first. In my opinion, before we can properly love and serve others, we must know how to properly love and care for ourselves. You know that saying “You can’t pour from an empty cup”? Well, that means even with the best intentions, we cannot give the best of ourselves in any given situation when our own tank is running low.
Fall in love…. with yourself, first. In my opinion, before we can properly love and serve others, we must know how to properly love and care for ourselves. You know that saying “You can’t pour from an empty cup”? Well, that means even with the best intentions, we cannot give the best of ourselves in any given situation when our own tank is running low. Let’s think about that a little bit further… Imagine when you are driving your car with a full tank of gasoline, feeling confident that the vehicle will take you to your destination, and then some. After a while the gage reads that you are down to half a tank. You acknowledge the level, but know that you still have time to worry with that later… there’s no sense of urgency, because half empty could also be viewed as half full, right?! Lol! One-fourth of a tank…. one-eighth of a tank… GAS LIGHT comes on! Oh NO!
You’ve let too much time pass…. now, you are only left with a couple of options. You can stop for gas on the way to work, but only if you get up even earlier, skip breakfast, maybe run out the front door…. OR, you have to stop after work, after dark, at just the nearest gas station you can find, no matter what the neighborhood looks like. Woah! That’s a lot, but re-read that whole scenario and imagine that your body and mind are the gas tank. OUCH! It is really the same notion, it is really the same way that we sometimes treat ourselves. We expect our bodies and minds to keep going indefinitely without the proper fuel.
“Self-care is one of the active ways that I love myself. When you can and as you can, in ways that feel loving, make time and space for yourself.”
With that being said, we are days away from what has become known as the holiday to celebrate love, Valentine’s Day. Loved ones and friends around the world exchange candy, upscale dinner dates, gifts, flowers, and other expressions of affection. And, while you may be the giver or recipient of some, or all, of these lovely sentiments, I would encourage you to treat yourself just as well.
I have put together a list of ways you can show love and care to yourself. Sometimes, you have to think outside of the box, be creative and realize that there are so many ways for us to nourish our minds and bodies to fill our own gas tanks, before we pour into others.
Browse a bookstore for a book that catches your attention. Remember, it can be relaxing to find an interesting and light read, sometimes. Get lost in a good story that can take you away from your everyday norm.
Create a brand new recipe or update an old favorite. Make an entire evening out of it. For example, if you choose Mexican food, set the entire mood. Make a cocktail that complements the meal, and even play music of Mexican origin.
Enjoy a long, bubble bath or an aromatherapy-filled shower right in your own home. Turn off your electronics, light a candle, and just relax.
Come up with a new exercise routine. Working out does not have to be a chore. There are so many different types of movement geared towards strengthening, while relaxing you at the same time. For example, Yoga is a great mind/body exercise. In addition to physical postures, you engage different breathing techniques, and even meditation.
And last, but not least, buy yourself a box of chocolates (my favorite are pecan and caramel dipped in chocolate, just saying), and a bouquet of your favorite fresh flowers. Enjoy dinner from your favorite restaurant, do not be afraid to eat alone. It may feel awkward at first, but I know from experience that the feeling passes. Think about it, you do not have to share, and there’s no judgment about what you’ve ordered! Lol!
Now, I realize that some of these options are not as easy as others, especially when you may have a house full of little ones. But, part of the commitment to loving and caring for yourself means figuring out how to make it happen from time to time. We schedule appointments with doctors, supervisors, teachers, and even lunch dates with friends, the least we can do is pencil ourselves in, once or twice a month at minimum. If it doesn’t quite go as planned, don’t beat yourself up, reschedule and try again. Prayerfully, you have a long life ahead of you, you’ve got time to figure it all out, just do it.
Holiday Eating Tips
Before your Christmas and New Year’s Eve celebrations, here are some tips for a more successful holiday eating season. During the holidays, it’s important that we have a plan. Think about it….you make a list of gifts to be purchased and decorations to be hung, let’s decide to put that same effort into planning proper meals…
Woohoo! We are smack-dab in the middle of the holidays, my absolute favorite time of the year. I love spending time with family, Christmas music & movies, and lots of delicious foods. It’s important that we go in with a plan. Think about it….you make a list of gifts to be purchased and decorations to be hung, let’s decide to put that same effort into planning proper meals.
Before your Christmas and New Year’s Eve celebrations, I just wanted to share a few reminders with you. Most importantly, I would advise you to stay away from desserts, cocktails, and rich savory side dishes!!! Okay, bad joke…. That thought process is unrealistic AND unnecessary, especially during these times.
However, what I do suggest (and, what I will do, myself) is to be mindful. Mindfulness is defined as “the quality or state of being conscious or aware of something. A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.” That is a lot to digest (no pun, intended), but it corroborate my point perfectly. Instead of filling up your plate with heaping helpings of all your favorites, really take time to think about what you really want to eat during your sitting. You don’t have to eat everything right now…. You can always come back later, after you’ve given that serving enough time to digest.
Specifically, my tips for a more successful holiday eating season are as follows:
Create a new recipe with healthier ingredients. Or, adjust one of your longtime favorite recipes with healthier ingredients. This tip applies to savory side dishes and treats to satisfy your sweet tooth.
Practice portion control. This means choosing a healthy amount of a certain food. With portion control, you can still enjoy the foods you love, without overeating.
Limit holiday cocktails, or at least, choose healthier options for your cocktails. Create new favorites that do not use fruit juices, creams, etc. to minimize sugar. Try a dry wine over a sweet wine. A little research will go a long way in helping you decide.
Keep drinking water! Sometimes, we can mistake our thirst for hunger. Drink water at regular intervals throughout the day, even if you don’t feel thirsty. This can aid in preventing dehydration, which will assist you in knowing the difference between thirst and hunger.
And last, but not least, keep moving! Consider a virtual holiday 5K or 10K on Christmas morning or even a short walk after your meal. If you really want to get active, try something you haven’t done before: do a rotation of squats, calf raises, and leg lifts while you’re standing in the kitchen cooking. If that doesn’t work for you, hop up and get in some brisk walking or stair climbing on these special days.
Whatever you choose to do, please enjoy this holiday season, even if it didn’t turn out as planned. Make the most of your days, no matter what it looks like. As 2020 comes to an end, take time to count your blessings and practice gratitude for all you have. And, please, stay safe!