Best Tip: "Get some rest, create a bit of stillness and calm. Try not too feel like you have to keep up with the neighbors. Enjoy a deep breath of contentment and share your smile."
Louise, mom of 2
Frisco, TX
 

Tally your fruits and veggies

How many servings of fruits and vegetables do you get each day?  You know...those colorful, crunchy, fresh, leafy foods?  Most people admit to having only one or two servings per day of these great foods.  To be blunt, this just doesn't cut it.  I’ve always been a big believer in Dr. Cooper's motto, "Five is fine, but nine is divine."  (FYI - Dr. Kenneth Cooper is the father of aerobics, founder of the Cooper Aerobics Center, and the recognized leader of the international physical fitness movement).  Yes, that's right, five to nine total servings of fruits and vegetables each day.  It doesn’t stop there! At a recent visit to the Cooper Institute, I learned that the recommendation has actually been increased to five to thirteen servings a day! Don’t freak out on me!

Stop muttering that I'm crazy.  To be honest, I used to be the same way.  When I was pregnant with my first daughter, I thought that I was being healthy if I ate a few servings of fruit each day.  That's terrible!  Boosting your intake of fruits and vegetables is so important because they are an oustanding source of energy, vitamins, minerals and fiber.

My tip to you: Eat more fruits and vegetables!  First, take an honest look at how many fruits and vegetables you eat each day.  Of course, if you're at one serving a day now, it's not realistic to expect that you'll jump right up to five to thirteen servings.  Start slow and build momentum.  Whatever your current serving level, set a goal to increase that by two servings.  So, if you're currently at one serving, strive for three, or if you're currently at five servings, bump it up to seven.  The important thing here is to eat foods that you enjoy.  Don't force yourself to eat fruits and vegetables that you don't like.  Experiment with new choices to find fruits and vegetables that you'll enjoy eating.

LAST WEEK'S TIP: Was it good for you?

When talking with clients regarding their nutritional intake, the first and last thing I always say is, "Enjoy what you eat."  It's simple -- don't eat foods you don't like just because you think you must in order to lose weight or be healthy.  Here's a little story...when recently reviewing a client's food log, I noticed that one day for lunch all she had eaten was a plain baked potato with just salt.  I asked her if she enjoyed her lunch.  She responded, "not really."  After learning that she was out to lunch at a local deli, I asked her why she ordered it.  She responded, "I thought it would be healthy, low fat and low calorie."  Well, yes, a plain baked potato is low fat and low calorie.  But does it pack a lot of nutritional punch or provide you with good energy to get you through the afternoon?  Better yet, does it have any flavor?  Absolutely not.  Healthy, wholesome eating does not mean you have to eat plain jane, boring foods.  For example, an excellent choice for my client would have been a trip to the salad bar (loading up with lots of favorite fresh veggies, skip the cheese) and a side of vegetarian beans and rice.  This lunch would have been packed with at least two to three servings of vegetables, lots of fiber, a complete protein in the beans and rice combo and the fuel your body needs to get through the afternoon.  And, by the way, it wouldn't make you fat.

What do you eat because you think you have to?  Effective immediately, stop eating them!  Make a list.  In the first column, list all those so-called "diet foods" that you eat.  In the second column, brainstorm heatlhy alternatives.  There are so many incredible, healthy, nutritionally-rich foods out there that you should never force yourself to eat something you don't like.  For example, I hate broccoli.  I know that broccoli is super nutritious, but I just can't stand to eat it.  So I've done a lot of experimenting with other vegetables, and guess what, I've discovered that I love fresh spinach leaves, peppers, zuchinni, and squash to name a few.  Healthy eating should never be painful.  ENJOY WHAT YOU EAT!