Nutritional Guide

Be sure before you indulge in your favorite appetizer, dish or dessert the next time your eat out. Look at the nutritional content before you order. You may want to reconsider when you see all the calories, fat, and sodium.

If you do order your favorite meal, you can always split a meal with someone!

Happy Eating!

Moderation

We live in a fast pace society where we don't always have an opportunity to cook. It's important to choose healthy foods and moderate portions. There are big portions served when we are choose meals in restaurants. Is it necessary to eat the whole plate? No, serving size should be the palm of your hand. If you want to keep eating your favorite dishes. Why not, share your favorite dish and add a salad. You can still eat your favorite foods but you just need to watch how much you eat. Keep in mind that it take at least 30 minutes for your brain to realize that you are full. So, EAT slow and make multiple bites of your food.

Basic Food Groups

I am constantly trying to balance the basic food groups and incorporate them into my daily living. And, teach my children how to eat right so that they can lead healthy adult lives.

Carbohydrates:

Buying whole wheat bread
Oatmeal
Fruit: Apples. Oranges, Grapes, Grapfruit, Melons, Berries

Protein:

Lean chicken
Fish
Beans
Dairy Products

Fat:

Using Olive Oil
No trans fat: Margarine

Water:

Consuming more water than any other beverage

Vitamins and Minerals:

Orange Vegetables: Carrots and Bell peppers
Green Leafy Vegetables: Bok Choy, Romaine Lettuce
Green Cruciferous Vegetables: Broccoli

All other good stuff like desserts, ice cream, chips and other snacks in moderation. It helps if you don't buy it then the kids are not tempted to eat it at home. It's okay to give it once in awhile. It's trying to find that balance so they eat the healthier food first.

Kick up your feet. And, Exercise!

We all fall into the routine. The everyday routine of life. We put our health on hold because there is something else in our lives that needs our attention. It isn't until we get sick, gain a few pounds, or plan to go on vacation do we realize that it is time to take control of our health. We all say it in the First of the year that we are gonna exercise more. I say, don't wait until the beginning of the year. Start today, take baby steps and do something that you enjoy. Kick up your feet and start this week. Schedule it out. Be realistic about what you can commit for the first few weeks. And, maybe after a few weeks you will find yourself addicted to the adrenaline of the exercise.

Tips:

• Write down some things you enjoy doing

• Find a partner to join you in this endeavor

• Make goals for yourself

• Schedule out your time each week

Benefits of exercise:

• Sleep better
• Controls blood sugar, blood pressure
• Release good feeling chemicals "endorphins"
• Helps with Weight control