National Nutrition Month® is an annual campaign, created by the Academy of Nutrition and Dietetics and occurs each March. It spotlights the importance of making informed decisions and developing beneficial eating and physical activity habits. Taking charge of your health promotes overall well-being, a healthy weight, disease prevention, increased energy and a healthier heart just to name a few.
Adopting new habits doesn’t need to happen in one giant leap or even in the one month of March. Changes don’t need to be drastic and feel out of reach. Instead, focus on small changes that you can realistically incorporate one day at time. It is better to take baby steps on your quest to build a stronger, healthier version of yourself. Setting small goals and accomplishing those goals can be just the motivator you need.
Most people go through four phases of change when adopting a new habit. Don’t feel defeated when a new habit doesn’t automatically stick. It takes time and thought.
CONTEMPLATION: You are considering a change
PREPARATION: You decided to make a change
ACTION: You have taken action to make the change
MAINTENANCE: A change has become a new part of your routine.
Grab your calendar and start jotting down just one challenge on each day of the month and start creating some new beneficial, healthy, long-term habits!
Here are a few daily challenge ideas to get you started:
Eat a healthy higher protein breakfast
Eat 3 servings of veggies, make one of them dark green
Take a brisk 20-minute walk
Try a NEW fruit you have never had
Try a NEW vegetable you have never had
Eat no added sugar for the whole day
Make a switch to a whole grain, such as eating brown rice in place of white rice
Drink 8 glasses of water and start your day with one glass before you eat or drink anything else
Do two 30 second planks
Make a new healthy recipe for dinner
Prepare a meatless meal
Eat grilled or baked fish for dinner
Go to bed 1 hour earlier
Read the food label on one of your favorite foods
Write down what you eat as you go through the day
Plan meals and snacks ahead of time for the next day
Place fruits and veggies at eye level in your fridge
We know that making healthy choices can help us feel better and live longer but creating new habits is not always easy. The goal is to focus on you and settle on the habits you would like to make. There are many habits to consider like waking up early, focusing on the positives, workout 3 times per week and drinking more water. These are all great habits but remember habits will take time to create or change. Do not try to change too much too fast. To improve your success, focus on one goal or change at a time. As new healthy behaviors become a habit, try to add another goal that works towards the overall change you’re striving for.
Here are a few short tips to help you stay focused on making healthier lifestyle changes become part of your every day routine.
START SIMPLE
Don’t try to implement everything at once. Start with 1 or 2 habits you would really like to begin doing.
Try tracking habits that you already have in place to get used to tracking. Then slowly incorporate others you would like to be more consistent with (ex: make the bed, brush teeth).
MAKE IT DAILY
Aim to perform tasks daily to get your mind and body used to doing them more often.
COMMIT TO IT FOR 30 DAYS
It takes about 3-4 weeks to make something a habit in your everyday routine. If you can make it through, it will be easier to sustain.
SET REMINDERS
Whether it’s a daily phone alarm, post-it note on the mirror/fridge/door, writing it on a calendar or in a planner, or using an electronic calendar, reminding ourselves to do things will allow us to make sure we get them done.
FIND A BUDDY
Find a friend, family member, or support group (online or in person) to go along with you and support you along the way. This will be essential for times that are challenging. Changing our habits is a journey; there will be bumps along the way!
KNOW THE BENEFITS
Write down the benefits that will result from making a new habit. Notice changes in energy levels, mood, or your body.
Also know the pain and that there will be ups and downs. But remind yourself of what might happen if the change does not occur, this can be used as motivation!
DO IT FOR YOU
Make habits toward YOUR goals and the things that motivate YOU. Take it back to Step 1 and keep it simple. Start small and work your way up!
REMEMBER TO STAY CONSISTENT
The more consistent you are, the more likely the habit will stick.
Did you know that fiber can help with weight loss by filling you up and keeping you satisfied longer? It also decreases your risk of developing heart disease, diabetes, and some forms of cancer. But sadly, Americans rarely consume enough. Check out these tips on ways to include more fiber in your diet:
Switch to a whole grain cold cereal at breakfast (if you prefer hot cereal, try oatmeal)
Choose whole grain breads, pastas and cereals in place of more refined/processed choices
Add a side salad with lunch or dinner
Add a piece of fruit for a mid-morning or a late afternoon snack
Try a fruit or vegetable smoothie at home (two servings of fruit (fresh or frozen), two servings of leafy greens, almond milk to consistency, a few ice cubes, and blend)
Double up on your veggies at dinner
Add fruit or beands to your dark leafy green salads
Add raw fruits or veggies to your sandwiches or wraps
Add chia seed or flax seed into your oatmeal or smoothies
Snack on raw fruits and veggies as often as you can
Things to remember:
Men should aim for at least 38g per day, while women should aim for at least 25g per day. Increase your fiber intake slowly and drink plenty of water to avoid constipation or nausea.
“Take care of your body. It’s the only place you have to live.”-Jim Rohn
You are diligent about scheduling your annual physical, exercise as much as you can in your busy lifestyle, and eat healthy most of the time. This is what makes a healthy individual, correct? While this is a huge step in the right direction, there are often other issues you and your doctor may not be aware of.
I often counsel individuals that tell me, “Everything must be normal, because I just saw my doctor.” I ask, did you share with them that you’re experiencing the issues you’ve shared with me? Often, the answer is no. It may have just been a quick visit to get medication refilled, or an annual wellness checkup. Your doctor is extremely knowledgeable and a huge asset to your health, but to understand which tests to order, he/she needs to hear your concerns. Just because you had bloodwork done, does not mean everything all issues were tested to ensure normal values. Labs can be very costly, so it’s important to inform your physician of anything that seems a little “off” so the appropriate test can be ordered.
Tune in to your body, and be aware of anything that seems off. Keep a journal of everything you’ve been experiencing throughout the past year. Maybe you’ve been experiencing an intermittent pain or discomfort, but it feels fine during your 30-minute appointment, so you don’t think to bring it up.
Be an advocate for yourself; Nobody knows your body better than you do. Sure, there are certain things we cannot always feel, such as high blood pressure or high blood sugar, which is why routine testing is so important. Stop dismissing little things that you keep finding excuses for, and start speaking up. Fall in love with taking care of yourself, and don’t leave it up to anyone else.
Just when you think you couldn’t love coffee any more…
By: Stephanie Ineman, MS, RDN, LD
Coffee: It’s what gets me going in the morning. I don’t dare leave home without it for my morning commute. That first sip is like magic; the smell, the warmth, the taste. It’s a remarkable sensory experience signifying the start of my day, but it also deserves some recognition on a nutritional level. Go ahead and grab yourself a cup of coffee and read on…
Coffee has at least 1,000 natural compounds in the bean and another 300 created in the roasting process, including caffeine and powerful antioxidants. Research has shown that modest coffee consumption (3-5 8oz cups/day) may be associated with liver disease prevention, improved cognitive function in older adults, sharper memory, increased athletic endurance, reduced risk of type 2 diabetes, and longevity.1 Pretty amazing, right?
Keep in mind, caffeine affects everyone differently and if you usually drink decaf, three cups may leave you feeling jittery and anxious. Body weight, gender, heredity, and metabolism can all play a role in your response to caffeine.
Unfortunately, most people just don’t drink black coffee and adding flavoring and sugar begins to diminish the nutritional level. The American Heart Association recommends that women limit added sugars to 6 teaspoons daily (24 grams), and men should limit to 9 teaspoons (36 grams).2 A large latte from your favorite coffee shop can have up to 5 pumps of flavored syrup. With each pump consisting of approximately 5 grams of sugar, it adds up quickly! I know math isn’t everyone’s favorite subject, but that’s 25 grams of added sugar in just one cup of coffee! Don’t let your morning cup of coffee rob you of your entire allotted sugar for day.
What’s a girl (or guy) to do? Don’t be afraid to be a little picky! Ask for 1-2 pumps of syrup instead of 5, skip the whip, hold the chocolate shavings, request nonfat milk, or light on the cream. You can even opt for an “Americano” that doesn’t use any steamed milk at all and just add a splash of milk or cream and 1 pump of syrup for a little flavor to make your taste buds happy.
I try to make my coffee at home to save a few bucks and limit visits to the coffee shop once a week as a treat. If you get bored with the standard automatic drip, try pour over coffee, flavored coffee beans, French press, single cup espresso/coffee pods, cold brew, or use an old-fashioned percolator. The type of brew impacts the flavor, so you just might find that perfect cup without adding as much cream or sugar!
Alright, I’m on my last sip of joe and I’ve justified my love of coffee enough for one day. If you still aren’t keen on coffee, stay tuned for my next blog all about tea!
So often, the members I work with use the words “good” and “bad” to describe foods. I hear, “Well, I ate some bad foods this week, which is why I didn’t lose weight,” or, “I shouldn’t have eaten that.” Does this sound like you? If so, you aren’t alone!
However, I challenge you to rethink this idea of “good” and “bad” foods and “should” and “shouldn’t” eat. What makes a food good? To me, a food is good if tastes good or is satisfying to what I am looking for in that moment. A food is bad if it doesn’t taste good or is spoiled. Simple as that.
What people usually mean when they say “bad” foods are foods that are high in calories, sugar, or fat. But eating 1 donut or 1 scoop of ice cream is not going to make you gain weight. In fact, it’s important to include your favorite treats in your routine occasionally so you don’t feel deprived and go overboard next time.
If you can reframe your thinking towards thinking of foods as nutritious (providing important vitamins, minerals, protein, carbohydrates, and fat), you can change the way you view eating. Eating is wired in our DNA to be a pleasurable experience. The key is finding the balance between eating nutritious foods and occasionally splurging on the ones that maybe don’t give us quite as much nutrition (like the ice cream)!
A good place to start is thinking of the 90-10 rule. 90% of the time, try to have foods that are nutritious and are providing you with something beneficial. 10% of the time, have reasonably sized portions of those not-so-nutritious choices.
And next time you think “good” or “bad” about a food, I hope it is because of the taste!
One of the most common reasons my members don’t eat at home is a lack of planning. Let’s face it, when you get home from work at 6 pm (hungry and tired), going to the grocery store, cooking a meal, and sitting down to dinner can be an overwhelming concept that has you reaching for the take-out menus. But what if you could do your planning, shopping, and even preparation, on the weekends and have dinners ready to go? Follow these tips and soon enough you will a meal planning expert.
Compile recipes – the first step is to start compiling recipes you’d like to make. Pull out some old favorites, look online for new ones, and ask friends and family for their favorites. It’s hard to think of what to make on the spot, so get a few choices ready to go.
Take a poll – if you’re tired of always having to decide what to make, poll the family on what they want to eat. Take the decision making out of your hands!
Make a list – it sounds simple, but so many people don’t do it! As you’re choosing recipes, jot down what you need to buy to make sure you don’t have to run back to the store for a second trip. Having a list can also help you avoid the impulse buys!
Prep any ingredients you can in advance – as soon as you get home from the store, chop any vegetables, fruits, or other ingredients that you can in advance. This will save time on those busy weeknights. If you’ve got lots of time, make the whole recipe in advance and store it in the refrigerator (up to 4 days) or freezer (up to 3 months).
Stick to the plan – don’t succumb to a moment of weakness when you get home. Write what you’re making for dinner on your calendar so everyone knows what to expect. Bonus: get everyone involved in the cooking process; make it more fun than ordering take out by playing music and making it a family event!
Plan for leftovers – if you and your family don’t mind eating the same thing two days in a row, double the recipe and have the leftovers for lunch or dinner the next day. For most recipes, it is the same amount of work and will save you from having to cook the next night!
If you feel you need more guidance, try using a meal planning app – MealPlan Meal, Grocery Planner, AnyList, and Yummly are some worth trying.
