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!
5 Ways to Celebrate Women’s Health Month
The goal is to empower women to make our health and wellness a priority. Taking control of our health leads to us feeling and looking our best, and in turn, being our best in all other aspects of our lives.
The goal of Women’s Health Month
is to empower women to make our health and wellness a priority. Taking control of our health leads to us feeling and looking our best, and in turn, being our best in all other aspects of our lives.
There are five tips that I would like to share with you to help you make the most of Women’s Health Month. It is my hope that you are able to take these ideas and truly run with them, flourish, and let May be the month that you take charge of your life as the fierce, female that you are!
Schedule (& keep) your doctor’s appointments - Whether it is an annual well-woman visit, preventative screenings, or just your regular check-ups, GO! If you’re like me, you may have put off or postponed appointments you had scheduled last year during the height of the pandemic. Well, take the time now to reschedule them.
Get moving & stay active - Reestablish a routine, find a new hobby, even reignite an old passion. There are still so many online fitness options, and even in-person activities are resuming. But, remember, you don’t even have to leave the house… do laps in the backyard, go for swim in the pool, take your stairs, or do some leg lifts in the kitchen while you cook!
Make healthier food choices - We all love good food! Enjoy it! But, also strive to make healthier version of those favorite foods and drinks. Incorporate more fruits, vegetables, and water into your daily meals and snacks.
Don’t forget your mental health - The term “self-care” is becoming almost overused or even made to be more complicated than it needs to be. But, it truly includes tasks as simple as resting, reading, longer showers, listening to podcasts, going for a drive, or my pandemic favorite: sitting in my car in the driveway! No lie, this was one of my best actions taken to get a moment alone time and clarity. Hey, we do what we’ve gotta do!
Avoid unhealthy behaviors - These behaviors can rear their ugly heads in the form of relationships, thoughts, and excessive smoking, drinking, and overeating. It’s important to enjoy life, food, people, and entertainment, but all of it should be done in moderation or appropriately. and, only you as an individual knows what the proper amount is for yourself.
However you choose to celebrate, acknowledge, or participate in Women’s Health Month, please just take care of yourself and be safe! Work on making your best self even better by utilizing some of the tips I listed above. And, last but not least, Happy Women’s Health Month!
5 Stress-Busting Activities
When it comes to the subject of stress, I believe we can all relate. And if we have learned ways to beat (or minimize) stress, I believe we should share! That’s what I’ll do here.
When I share a blog post with you guys, it is usually based upon something I’m going through or a topic someone has shared with me. When it comes to the subject of stress, I believe we can all relate. And, if we have learned ways to beat (or minimize) stress, I believe we should share!
“: a state resulting from a stress
especially : one of bodily or mental tension resulting from factors that tend to alter an existent equilibrium”
Excellent definition, but let’s put that in a way that’s easier to understand. I translate that as “physical or mental stress can be caused by factors that take us out of our normal or usual state of being”. Think about it the stress you’ve experienced…. school studies, increased workload at your job, relationship issues, health concerns, financial worries, etc. … When we are put in a situation in which we lose some form of control, we tend to begin stressing. That stress can expose itself to us in a variety of ways, as everyone is different. Physiological reactions to stress could be digestion issues, increased sweating, even increased blood pressure and pulse. Physical reactions to stress may include clenched jaw, tense muscles, and dry mouth. Emotional responses to stress may show up as feelings of being overwhelmed, being easily agitated or frustrated, low self-esteem, and even sadness. Lastly, cognitive symptoms of stress may present themselves and end up making your “stressful” situation even worse. These responses include worrying, forgetfulness, lack of focus and poor judgment. Imagine (or, remember, if these responses have affected you in the past) how these particular reactions could make a work or relationship situation escalate even more… definitely not helpful. So, let’s talk about how to bust this stress when it rears it’s ugly face in our daily lives!
While there is no substitute for getting professional help (spiritual or otherwise) when needed, there are some activities you can do on your own to ease the effects of stress. Below, you will find 5 actions that have worked for me. You may have already tried some of these before on your own, but some may be new for you. Either way, use this as reminder for when those stressful times arise, because they most surely will.
Get some sleep - This is one of the best ways that you can take care of yourself. Honestly, it is truly one of the most difficult tasks for me to complete. One of the most beneficial tasks for me is to create a bedtime routine. Start winding down as bedtime approaches, create the appropriate ambience in the room (relaxing and desired temperature), minimize work/household tasks, and shut down electronics! And, one of the most valuable pieces of advice I’ve been given is to get out of bed if you find yourself tossing and turning after more than thirty minutes to an hour. When you get up, take yourself out of the bedroom and do a lowkey, calming activity. Those activities may include reading or light stretching, for example.
Get some exercise - I definitely know how important this one is, as I share this with my personal training clients daily. According to the American Heart Association, a good starting goal is at least 150 minutes a week. And remember, while I would love to have you, you do not have to seek out a gym, personal trainer, or group fitness classes to get your exercise. Make a commitment to just start moving more! The addition of physical activity will not only benefit your health, but it can also give you a release for your normal daily routine. That, in turn, can be a great relief of stress.
Reach out to family and friends - Hopefully, you have a supportive, safe space circle of people that you can count on to receive encouragement, when needed. If not, make it a priority to create that type of space for yourself. Establish a comfortable and confidential connection that you can count on. Also, be prepared to reciprocate, as needed.
Eat better - Another important task to focus on, and I do not use the word “task” lightly, is eating better. This takes your dedication and commitment to figure out what works for you, and then to continue on with consistency. Eating better doesn’t simply mean fruits, veggies, and lots of water. You may need to do the proper, in-depth research to find out which foods make you feel your best and which ones may trigger issues with your health, specifically your insides. What do I mean by “trigger”? Have you ever eaten something and immediately regretted it? Not regret from the standpoint of guilt, but regret because you know how icky it made you feel… think diarrhea, indigestion, nausea, etc. Doing some research, and getting to the bottom of what may be ailing you, may ease some of the angst and stress you experience or, at least, make it less taxing.
Find a hobby - If you already have a hobby you love, get back to it! Sounds easy enough, but sometimes finding the time to enjoy your hobbies can be stressful in itself! Does that make sense? Let me explain… If someone offers to share a great book they’ve read, but you’re not in the mindset to settle in a quiet space and read (or, maybe you do not have the time), don’t force it! Now, it may be just the opposite: you actually used to love reading, but just got away from it for a while. Their suggestion is just what was needed to reignite that passion for reading.
As I stated at the beginning of this message, the subject of stress is a topic I believe we can all relate to. And, if we have learned ways to beat (or minimize) stress, I believe we should share! I hope you learned something today, or were at least reminded of facts you already knew. While this list is not exhaustive, it’s definitely a start. The activities listed do not take the place of professional help, but can aid in your journey to less stress. Let’s take care of ourselves. There are way too many factors in this world that work against our wellbeing, so we must educate on that which is within our control.
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!
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!