During National Nutrition Month ® try something new on your plate.

My colleague has some great information about quinoa (keen-wa) on her website (www.nourishyourlife.com) .

If you have never tried it, I would encourage you to do so. Read about this grain and try one of the recipes she has on her website.

Wow! Spring is in the air… in Michigan, anyway. Even though we had a mild winter, the turn of seasons gives some the itch to ramp up their exercise program. 

Before you go full steam ahead, here is some practical information on eating and exercise that you can use from a fellow coach on http://nourishingathletes.com.

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A family meal provides more than just good nutrition. It can provide real quality time for the entire household.

When it comes to our children’s nutrition, we usually think more about what our kids are eating than how they’re eating it. In other words, dining together as a family has become a bit of a lost art. When you eat together you enjoy the family, find out what everyone’s done that day and children also learn table manners and pick up our values as well as have the opportunity to learn about good nutrition habits.

Since March is National Nutrition Month® pause from your personal clutter busting journey to focus on the family meal time.

For healthy eating tips to help make family meal time easier visit:
• www.eatright.org

• www.kidseatright.org

• www.ChooseMyPlate.gov

There are other tools available to use in conjunction with family meals times such as interactive games, quizzes and videos that are available on the Academy of Nutrition and Dietetics National Nutrition Month website.

So I encourage to pick one dinner each week to enjoy family time together and “Get Your Plate in Shape.”

As a Registered Dietitian (RD), every March I return to my roots by committing tothe promotion of National Nutrition Month®.

Each March, the Academy of Nutrition and Dietetics encourages Americans to return to the basics of healthy eating. This year’s National Nutrition Month theme, “Get Your Plate in Shape”, encourages consumers to ensure they are eating the recommended amounts of fruits, vegetables, grains, protein foods and dairy each day.

As part of this public education campaign, the Academy’s National Nutrition Month website  includes helpful tips, fun games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition around the “Get Your Plate in Shape” theme. I encourage you to check it out!

Happy National Nutrition Month®!

As Independence Day quickly approaches, I wanted to share some thoughts about living a life of freedom and balance. Here are some essentials for leading a well-balanced life that flows:

• Hydrate your body with water. It quenches thirst and helps satisfy your appetite.
• Walk. Take the stairs instead of the elevator, park further away in the lot, take a stroll after work to unwind and take extra steps whenever possible to increase your activity level and lower your stress level.
• Meditate. Jut 10 -20 minutes each day actively doing nothing will center you, calm your mind and help you stay focused. It also counteracts stress and increases inner peace.
• Practice a yoga pose or stretch.
• Give Thanks. Take time to notice and be grateful for what is going right in your world. Appreciating the little things will help you be more satisfied with your life in general.

Sometimes it is the simple things that we do on a daily basis that can lead to a well-balanced life. What have you been leaving out and what is the first thing you will put back into your life today?

Many processed foods are high in carbohydrates, sodium and trans fats. And now that you have cleaned out your pantry what will you eat?

We have become so accustomed to convenience that we have forgotten how convenient it is to cook at home. In the busyness of today’s world we just want to get eating over with and this has impacted our food selection and choices. Look at how much larger today’s grocery store is and how many processed foods are sold.

If you mainly stick to the parameter of the grocery store your shopping will include wholesome foods…meats, dairy, produce are all on the parameter. You will hardly need to delve inside.

A healthy diet as described by the USDA is one that focuses on fruits, vegetables and whole grains which are all carbohydrates (carbs) so what’s the deal?

Not all carbohydrates are created equal. Most Americans eat too many carbohydrates. In fact when the craze went to low-fat what do you think they replaced the fat with…carbohydrates. We eat cookies by the sleeve, and boxes of crackers in two sittings. There are whole isles of crackers and snack foods now which are high in carbohydrates and trans fat. And then there is the bigger the better. Now the craze has turned and there are all the low carbohydrate diets – well that’s not the answer either – it’s all about good carbs.

Bad carbs are refined, processed carbohydrates that have most of their natural nutrients and fiber removed to make them tastier. Most baked goods, white breads, pastas, snack foods, candies and non-diet soft drinks fit into this category. The most common ingredients are bleached, enriched wheat flour and white sugar plus many artificial flavorings, colorings and preservatives.

Good carbs are unprocessed like vegetables, fruits, beans and legumes, fat-free milk and yogurt as well as whole grain products. Now I know it is easy to swing by the freezer section and buy pre-package meals but buyer beware. It is still easy to add up calories and fat here even though you missed the fast food drive in. Again it is choices.

So what’s a person to do when they just don’t have the energy to cook? The pre-packaged meals are okay with careful selection, but I would suggest that using foods you have prepared ahead on days when busyness gets in the way…when you are tired or have a million and one things going on turn to meals from your freezer that you have cooked ahead. So with some planning you can be prepared for low energy days. Here’s how to do this:

• When making a casserole, make two and freeze one.
• Double a recipe for leftovers
• Cook a double portion of ground meat and freezer or noodles for pasta salad the next day. (be sure to label and date).

So when you feel drained you have a healthy meal at home waiting for you and you just need to add a salad or vegetables.

Here are some ideas that will help you increase your use of whole foods:
• Plan a week’s menu before shopping
• Avoid shopping when hungry
• Buy store brands
• Shop for specials
• Pay attention to ingredient labeling
• Prepare foods right after bringing them home: chop veggies.
• Get family involved
• Try something new

With a little bit of planning you can replace the majority of processed foods with whole foods. And that’s a good healthy habit.

“We need time to dream, time to remember and time to reach the infinite. We need time to be.” ~ Gladys Faber

Are you taking time for yourself? Do you spend time refueling yourself?

Make yourself a priority and take time for you. It is not selfish. By taking time for yourself you will have more energy for others.

Read more about taking time for yourself at one of my favorite websites www.dailyom.com.

As we move into the last couple of weeks of the holiday season, here are some tips to help you manage your waist and still enjoy the celebrations:

• Drink water
• Use healthy self-talk messages
• Practice delay tactics
• Eat on a regular schedule
• Station yourself away from the buffet
• Allow one treat or a small taste
• Stock up on healthy snacks
• Bring a healthy option

Give yourself the gift of a healthful choice and enjoy your celebrations!

We all feel pressure at some time or another in our life. When we use it as a positive…a challenge… we handle it well and it can be inspiring and stimulating. When pressure becomes overwhelming…it causes exhaustion ill health and unhappiness.

When you prepare yourself physically and mentally you can avoid the negative effects of pressure and anxiety and will be able to do your best under pressure. In fact, even when faced with major life changes you can thrive if you use these techniques:

•  Exercise for resilience.
• Fuel your body with healthy foods and beverages.
• Regularly practice relaxation.
•  Plan ahead and develop routines.
• Create a support system.

So just don’t survive…thrive by arming yourself with the tools and techniques you need to survive daily pressures.

Daily calm = a balanced life = renewed energy

Give yourself permission for quiet time. Use the space created for yourself as discussed in my previous post and take time to be alone with your thoughts. Accept a sense of calmness and serenity that your private oasis allows.

In order to thrive in our chaotic lifestyle you need quiet time to replenish yourself.

So even though you may feel best when you are working on a project or pursuing a goal…just be for a few moments each day. Focus your intent on personal growth by permitting yourself to listen to your inner voice and to leisurely contemplate what you wish to do next. By simply being quiet you may find that you will reconnect with your priorities in a very natural way.

This period of relaxation prepare syou for the next stage of your journey and provides renewed energy. So when can you find time to create daily calm in your life today?