Information Overload

 

Access to information is great, but do you ever just feel overwhelmed by it, suffocated even? An online search for nutrition, healthy diet, or meal plan pulls up millions of results each. Think getting more specific will help you out? An inquiry for diabetes nutrition also gives you more than 150 million links.

Recently on social media I have spotted an article entitled “5 Foods to Never Eat” shared a multitude of times. I cringe when I see such things. Why? Because I am afraid that the people sharing it are believing it. Clinging to it as the absolute truth. Articles such as this abound and are circulating across social media platforms rapidly.

The very next day you might see one of those “foods never to eat” on another list, “5 of the Greatest Foods Ever.” The point is, conflicting nutrition information is EVERYWHERE. So, what is one to do?

Check the credentials of the author. Are they experts in the field on which they are writing? A medical doctor may be extremely educated in their area of specialty, but most have received no formal nutrition education. Registered Dietitians are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living. Nutrition is in fact a science, not an opinion.

Make sure the information is science-based. Exaggerated health articles are rampant on the Internet. They draw people in with ludicrous, eye-catching titles but leave the reader with inaccurate even downright dangerous information.

Finally, is the information or advice practical? Don’t buy into the never do this, always do that, lose 50 pounds in a week with this one simple habit! Move on from absurd, outrageous claims and find a reputable source for accurate information.

Cook for Your Valentine

 

Do you have a reservation made for Valentine’s Day dinner? If not, it’s probably too late! According to an Open Table survey, over 50% of people plan to dine out on the 14^th. But, I’ve got a better idea, stay home and cook for your Valentine!

My birthday happens to be on February 14^th as well. However, my husband and I have not once been out to a restaurant on this date.  Waiting to be seated past a reservation time, elbowing a stranger next to me and having to shout to be heard is not my idea of romantic, or fun. Furthermore, many restaurants will be offering a prix fixe menu at a premium price. In fact, the average couple will spend around $150!

This year, why not stay home and prepare a meal customized to your taste? A nice steak with a couple of sides may be just the ticket. Or really step it up a notch and go for a combo. Whatever your sweetie likes: Surf and turf, steak and chicken. Keep them in mind when preparing your menu and you can't go wrong.

Feed someone you love something great because you love them! And don't forget the sweets!

Do you have special plans for Valentine’s Day? Are you staying in or going out?

How To Get Relief From Irritable Bowel Syndrome

Irritable Bowel Syndrome, or IBS, is a highly prevalent disorder that affects the gastrointestinal tract. Nearly 20% of the U.S. population suffers from its uncomfortable and often debilitating effects. This is compounded by the condition’s chronic and episodic nature. About twice as many women as men have IBS and it is most often found in people younger than 45 years old.

Those with IBS are all too familiar with its symptoms and considerable impact on their work life, social activities, and well-being. People with IBS usually have crampy abdominal pain that is associated with constipation and/or diarrhea or abdominal bloating. In some people, constipation predominates (IBS-C); in others diarrhea is more common (IBS-D). Some people have both (IBS-M for "mixed") or neither (IBS-U for "unspecified"). Over time, constipation and diarrhea can even alternate (IBS-A). 

Changes in diet and supplementation are keys to managing IBS, reducing symptoms, and gaining relief.  If you suffer from IBS you will want to pay close attention to your nutrition in order to determine which foods cause you discomfort. It is a good idea to keep a journal noting which foods cause distress before changing your diet.

Most IBS sufferers will want to eliminate gluten, dairy, eggs, soy, nuts, and highly limit caffeine. In addition to a daily multi-vitamin and omega 3 fish oil, you will need to supplement with L-glutamine (500g/day) to rebuild the walls of the intestinal tract, along with multi-probiotics (5-20 billion units/day and prebiotics (3-5g/day). Probiotics are relatively inexpensive, extremely safe and work quickly to ease IBS symptoms. Be sure to look for a “multi – probiotic formula” this means that there are multiple strands of probiotics to build up healthy gut flora.

Although neither soluble nor insoluble fiber will cure IBS, soluble fiber, which helps form and move bulk through the intestines and slows transit time, may lessen constipation and diarrhea associated with IBS. The best approach is to gradually increase the amount of fiber in your diet over a period of weeks, working towards a minimum of 25 grams per day. Examples of foods that contain soluble fiber are legumes, rice, quinoa, oatmeal, okra, potatoes, carrots, apples, bananas, papayas, and avocados.

IBS is often made worse by large meals, high fat meals, alcohol, chocolate, and caffeinated drinks. Eating smaller, more frequent meals and drinking water throughout the day may make IBS symptoms better.

New Year's Resolution Breakdown

 

New Year’s resolutions. Millions of them have been made and many of them have already been forgotten. Setting a big goal for an entire year sets many people up for failure and is often not the best route to success.

Starting off by creating the big goal is great; you need a destination after all. But you also need a road map, which can be accomplished by making mini goals to hit throughout the year.

For one person monthly or even quarterly goals may be their golden ticket. Others may find it necessary to set daily or weekly goals. This may be something as simple as adding an additional glass of water to your daily consumption or going to bed 30 minutes earlier.

Your overall goal for the year may be something much larger in relation to your health, but breaking it down to these smaller, frequent goals will assist in leading to your ultimate success.

Who wants to make a resolution on January 1st and wait an entire year to determine if it was met? Basically after a year you conclude if you passed or failed. This is what we do with traditional New Year’s resolutions! It's clear to see why this is a setup for a much greater likelihood of failure rather than success.

I was recently asked if I was a goal-oriented person. Absolutely, I am! This came about during a conversation where I found myself discussing a recent personal accomplishment as well as the next mini goal I had in mind. I had not sat down with a pen and paper with the intention of making resolutions or goals, it has just become a habit to create these more frequent goals and I quickly realized it is a great key to success.

So, create your ultimate resolution for 2015 if you so desire. However, do not neglect to break this down into actions you can take on a daily basis to lead you to that destination!

Happy New Year!

Simple Holiday Menu

 

Happy Holidays! I hope you all are enjoying time with your friends and family. It is the first Christmas for our new family of 3 and we are staying home to relish the moments.

With the arrival of baby 3 weeks before the holiday, it has been a whirlwind. I didn’t plan ahead for a Christmas meal, as Cameron’s due date was actually December 22. I didn’t know if we would be home or in the hospital for delivery!

He decided to make his appearance on December 5 and the past few weeks have flown by. It then hit me, I need to at least get some stocking stuffers and prepare some sort of meal for our first Christmas with just the 3 of us.

I’m going to keep it simple since I only need to feed 2. We’re going to have ham, sweet potatoes, corn, and either brussels sprouts or green beans (maybe both). We’ll also have pumpkin pie, my husband’s favorite, and apple pie as well. Finally, we’ll be making some cookies to leave for Santa!

This is the first year that we haven’t traveled to a family members house for the holiday, therefore the first time I’ve had to whip up the entire meal rather than a side dish or two.  It made me a little anxious, as I wanted to have some traditional choices that really made it feel like a special holiday meal.

We had turkey not too long ago, so I opted for ham. What’s your preference, turkey or ham? For larger gatherings you could probably go with both!

Also, let me know, what are your favorite holiday sides and desserts?

I’ll be better prepared next year, but I’m really looking forward to this special day with my little family!

Welcome to Motherhood

Having a baby is the best thing I have ever done, and the hardest. Our little Cameron McCallie was born on Friday, December 5^th. We’ve been home for 2 weeks now and OH MY the experiences we have had.

Nothing can prepare you. Not reading every word of every book on the topic or every mommy blog out there. Not even, getting the down and dirty version from a close mommy friend.

You know you won’t get any sleep and you expect them to eat, sleep and poop around the clock, but there are struggles you just could not have prepared yourself for.  All of a sudden you are smack dab in the middle of the craziest, yet most beautiful challenge of your life.

A couple of things I have concluded from my experience thus far are:

Moms need to take care of themselves.

            Sit down a few minutes when you have the opportunity versus feeling obligated to have the dishes clean and laundry done. Or take a shower! It’s amazing how this can make you feel like a real person again.

Take a moment to enjoy the small victories.

            Pause to observe the miracle that you have created. Sit, stare, observe and take it all in. Don’t allow the stress, sleep deprivation, depression to rob you of these precious moments that you can never get back.

Another aspect of Moms taking care of themselves is to ensure that they are eating. There is not a single plan that is right for everyone, so I am not here to say eat this, this and this. Finding time to eat is often one of the many struggles new Moms face. With that in mind, one thing that can be very helpful is to have your freezer stocked with options that you can take out and prepare quickly or just heat and serve. Here are a couple of great roundups of freezer meal recipes to get you started.

20 Fabulous Freezer Meals

15 Freezer Meals and Snacks

Food Trend: Why are People Putting Butter in Their Coffee?

Have you heard anything about people adding butter to their morning coffee and that is their breakfast?

What’s the story??? It’s one of the newest food trends and most people know it as Bulletproof Coffee, a term coined by Dave Asprey.

It all began when Dave came in from -10 degree weather in Tibet and was rejuvenated with a cup of yak butter tea. After years of research he formulated his recipe for Bulletproof coffee, which is now touted by musicians, athletes and top executives.

Here’s how it works, you brew 16 oz. of organic coffee, add 2 tablespoons unsalted butter, 1-2 tablespoons MCT (medium-chain triglyceride) oil or coconut oil, and blend to combine.

The nutrition facts:

Calories: 441

Fat: 51 g (80% saturated)

He emphasizes the use of high quality, organic coffee with lower mtotoxins, grassfed butter with highly desirable fat soluble vitamins and MCT oil to promote high energy, fat loss and brain function.

I interviewed an avid Bulletproof Coffee drinker for a little more first hand insight and here is what they had to say.

How did you first hear about Bulletproof Coffee? 

It was mentioned on a podcast that I listen to.

What made you want to try it?

I was looking for a new, quick breakfast option and I was drinking coffee every morning anyway. I had also just been hearing more about the benefits of adding more healthy fats to your diet.

How long have you been on the Bulletproof Coffee bandwagon?

About 6 months

Do you have it every morning?

Every weekday morning

How do you prepare your Bulletproof coffee?

I add 2 cups brewed coffee to a blender and then add 2 Tbsp MCT oil, 2 TBSP ghee, a dash of creatine, and a dash cinnamon and blend for about 10 seconds. I then pour it into a large Tervis and take it to go.
 
How do you feel after consuming it and for the next several hours?
Honestly, I feel pretty good. I notice it the most if I take like a week off from it (if I’m out of town) and then come back and get back to the routine of having the bulletproof coffee. I feel more alert and a little sharper.
 
When is the next time you eat something after drinking your Bulletproof coffee in the morning?
For me, 2 hours later I will have a snack. This is because I exercise regularly and need more substance. 
 
Do you plan to continue drinking Bulletproof coffee for the foreseeable future?

Yes, I will continue to have it even if I find that I have time to make breakfast in the morning because I enjoy the benefits I am experiencing as well as the taste.

What advice would you give someone wanting to give it a shot? Any tips/tricks?

The actual recipe calls for organic grassfed butter. However, I am lactose intolerant so I use ghee. Also, start off with small doses of the butter or ghee and mct oil as it may upset your stomach at first if you start off with larger doses. Finally, if you want to try it and have any expectation of health benefits such as weight loss you will have to reevaluate your entire diet.

I also calculated the nutrition information for the specific blend of ingredients that my interviewee uses:

Calories: 470

Fat: 58 g (46 g saturated)

Source One Nutrition’s bullet points on Bullet Proof Coffee: 

• As with any food trend, proceed with caution.
• I am a proponent of healthy fats, so the fat content alone does not scare me. Fats will not make you fat.
• If you are only having buttered coffee for breakfast, be sure to consume VERY nutrient dense meals and snacks the rest of the day, as the nutrient content of the coffee concoction is very low.
• Know your lab numbers before and after drastically changing your diet to know how it is affecting YOU.

I personally have never tried this coffee concoction, but I may do so after the birth of my son and will certainly let you know what I think.

Have you tried butter in your coffee?

Food Perceptions: Your relationship with Food

 Do you think about food all of the time? When you see or bring to mind a certain food does it elicit certain feelings or emotions? Our dietary approaches, beliefs and habits affect how we relate to food.

People relate to food in many different ways. For some it encompasses a major portion of their day. Now, we all have to eat, but for the individuals that I am referring to food rules their days. The planning, preparing and consuming of food is almost always on their minds. Along with this they often have strong convictions about food and may feel that there are good foods and bad foods.

On the other end of the spectrum, there are those that are somewhat indifferent towards food. They may be very educated, healthful eaters, but they do not spend their days obsessing over it. They do not see certain foods and think of it as good or bad and they probably won’t feel guilty after consuming certain foods.

A 2012 study in Eating Behaviors looked at how different dietary approaches affect how people relate to food.  There were those that followed a restraint model of eating and others who practiced moderation.  In the study, an individual following the restraint model actively restricted foods while those who practiced moderation self-regulated eating based on responding to their needs and desires in a reasonable manner.

For example, a moderate eater may prepare a plate for themselves with small portions and if they still feel hungry after consuming those portions, they would be comfortable getting more. A restrained eater on the on the other hand has certain rules for eating and will not budge on those. These may include low carb, low sugar, exact portions, etc.

The mindset of moderate eaters is more focused on their diet as a whole rather than an individual meal or food item. Again, this individual may be a very healthful eater and may in fact read food labels, look at macro-nutrients, and be concerned with the quality of the food they consume. The difference however, is that they strike a balance between healthy eating, internal cues from their body and experiencing satisfaction from the foods that they eat versus following a set of inflexible food rules.

In the study, restraint was linked to worry about weight, less perceived ability to manage weight, more emotional and binge eating and lower life satisfaction. On the contrary, those that were categorized as moderate eaters believed they could effectively manage their weight and had lower emotional and binge eating.

How would you describe your relationship with food; are you a moderate eater or do you find that you restrain?

Glucose Checks and Baby Pics

 

Not to turn Source One into Jodie’s diary, but I do want to give you a quick update since last week’s post. First, I received great feedback and a lot of support and it is greatly appreciated!

I have been checking my glucose 4 times daily: fasting, 2 hours post breakfast, 2 hours post lunch and 2 hours post dinner. Thus far, all have been well under the goals of <95 for fasting and <120 for 2 hours post meals.

I began being VERY strict, as in basically not eating any carbohydrates. Therefore I have found that I actually needed to add back in some carbs to each meal in order to not only receive much needed nutrients, but to ensure that I am consuming enough calories.

You may recall my post from several months ago A1 See? Balanced Carb Diets for Diabetics Can Be Easy in which I discussed that when diagnosed with diabetes a common thought is “ I have to stop eating carbs completely.” I went on to talk about how this is not necessarily the case and that the type of carbohydrates and quantity consumed should be the main focus.

Upon my diagnosis of gestational diabetes I did just that, cut out almost all carbohydrates. I knew that this was not the ideal plan; rather it would not be the long-term plan throughout the remainder of my pregnancy. However, I have found that it has been beneficial in order to gauge how I respond to certain types of foods.

 
By initially going almost cold turkey, I was able to discover where I absolutely needed to add carbohydrates, what types and in what amounts in order to keep my blood glucose at optimal levels throughout the day. All of this proves the all or nothing approach is not healthy nor is it sustainable. Zero carbs is not beneficial to your body and certainly not for your sanity. 

In an upcoming discussion I will go into more on the “on the wagon/off the wagon mentality” and look at how different dietary approaches affect how people relate to food.

So, things are going well and we had another ultrasound last week where we actually got a pretty good little peak at Baby P, here he is!

Again, thanks so much for all of the feedback and support of Source One Nutrition!

Getting Real: Gestational Diabetes

The last few weeks have been a struggle; they’ve thrown me for a loop. I started the third trimester of my pregnancy and as soon as that happened it’s like the flip was switched, back to no energy.

I’ve also been going back and forth on the direction of Source One, the blog in particular. Debating whether to keep the post strictly professional/informational or adding a more personal touch with stories, examples, insights from my own life. I was leaning towards adding some personal aspects, but how much is too much? How much did I want to share and how much do you want to see?

I am taking one recent event in my life as a sign to go for it, to share more. One of my ultimate goals is to connect with my audience, inspire, relate, and be real. I don’t eat perfectly everyday, I don’t exercise everyday and I’m not ALWAYS positive, upbeat and optimistic. Like everyone, all of my days are not all filled with sunshine and smiles, or kale and quinoa :)

In the 29^th week of my pregnancy, I went in to the doctor for a routine appointment with an ultrasound. My husband and I were so excited to see our little boy, as we had not done so in 2 months. We really didn’t have any good pictures of him, as at the last appointment they were all pretty alien looking. We were looking forward to seeing him, his growth, and maybe getting a better idea of some of his features. Well, he had different plans. He was all smooshed up against me, had his hands on his face and possibly in his mouth. The doctor said, “I guess we will have to wait until he is born to see what he looks like.” I was pretty disappointed.

That appointment also involved the infamous glucose screening test. I got in my car that morning, 50 gram glucose flat orange soda like concoction in hand and headed to the doctors office. I chugged it 45 minutes prior to my appointment time as directed. (Side note: I had to leave the house an hour and 15 minutes prior to the appointment to get there on time even though it’s about 18 miles away, but it’s Atlanta!)

The nurse came in at one point during the ultrasound to draw my blood, right at the one hour mark after I had reported finishing the drink. This was not done as a finger stick with instant results, much to my dismay, but it was going to be sent to a lab in New Jersey to be analyzed and then I would get a call about the results.

The appointment was on a Thursday and the following morning I got a voice mail from the office stating that I had FAILED the test and would need to come in for the 3 hour test. I knew this was a possibility as both Type 1 and gestational diabetes run in my family, but it was still a punch in the stomach.

Not only did I not want to have to deal with going back in, drinking more of the dreaded sugar concoction, sitting in the office for 3 hours, and having my blood drawn 4 times, I just didn’t want this in my chart. Throughout the entire pregnancy thus far, everything was normal. The concerns area in my chart was empty and I wanted it to stay that way. I didn’t want this red flag to limit my choices or force me into a direction that I did not want, in regards to labor and delivery.

I scheduled the 3 hour glucose tolerance test for the following Tuesday morning, just wanting to get it out of the way. The night before, I ate dinner at 7 and had nothing to eat or drink afterwards. I went to bed hungry and woke up ravenous. It was a morning of terrible storms, so I left home really early. It took almost an hour and a half to make the 18 mile trek and let me tell you, you want nothing to do with a pregnant lady that has had zero calories over the last 12 hours that is currently having to maneuver through Atlanta traffic, in the rain.

I make it to the office, have my fasting blood glucose drawn and drink the 100 gram glucose drink. Not only did I get double the sugar this time (on an empty stomach) I got to choose my flavor! I told her I would get crazy that morning and I chose the punch flavor over the orange flavor. I was then sent to the waiting room and would be summoned after an hour to have my blood drawn again. I’ll spare all of the details of the events that transpired over the next few hours because there aren’t many, none exciting anyway. I was just told not to have water or gum and not to walk around. After the final tube of blood was drawn I was sent home, again being told the blood was being sent off and I would hear back about the results.

The next day, I get another voice mail from the doctor’s office, “You have failed the 3 hour test; you are a gestational diabetic.” I cried, and I cried, and I cried. I’m not sure it could be called crying, bawling maybe? I was so upset, I felt defeated, I don’t know what I felt…

Again, this runs in the family and I was aware that it was a definite possibility. Also, as a dietitian, I knew every intricate detail of what it meant, what I would need to do, etc. But, at that moment I wasn’t a dietitian. I was an emotional, hormonal, mom-to-be.

Not long after the news was received, it was lunchtime. I was hungry, but I thought, what am I going to eat?!? I felt that the news received only moments earlier severely limited my choices. I opted for some protein and vegetables that were already cooked and waiting in the refrigerator. Shortly after, I headed out for a walk.

On this walk, I calmed down and began telling myself that it was going to be OK. I even talked to the baby and told him that it was going to be OK; that I knew what to do to keep him healthy and that that’s what I was going to do.

I’m still overwhelmed by it and wish it weren’t so. But, I have all the knowledge that I would ever need in order to keep the baby and myself healthy for the remainder of the pregnancy. I’m going to pass on the ice cream (my only pregnancy craving) and walk after every meal, because I know that’s what works for me.

Again, I am taking this one personal event as a sign, as the push to start sharing more with the audience of Source One. In hopes that one day you might come across something that you can relate to, maybe even something that inspires you.

Have you gone through a similar experience? Please feel free comment below or send me a private message at Jodie@sourceonenutrition.com.

Also, there are SO many Brene Brown quotes that I love. Read more here : Brene Brown Quotes

Best Fall Soups and Stews

 

Fall is the time to dust off your crock pot and start making hearty, healthy soups and stews. When the temperatures fall a warm bowl of soup is what many of us crave. And what's better than coming in from the cold to a delicious smelling house with warm meal waiting for you?

 I love being able to throw all of the ingredients in and let it “do it’s thing” while I take care of other things on my to do list. Here is a roundup of some of my favorites!

Slow Cooker Lentil and Quinoa Chili | Aggie's Kitchen 

Thai Butternut Squash Soup | Energy We Bring

Curried Coconut Corn Chowder | An Avocado a Day

Slow Cooker Chicken Enchilada Soup | Gimme Some Oven

Chicken Pot Pie Soup | Shugary Sweets

White Bean Chicken Chili with Butternut Squash | Foodie Crush

Cauliflower Chowder | Damn Delicious

Crock Pot Beef Stew | Baking Blond

Stuffed Pepper Soup | Cooking Classy

Chicken and Wild Rice Soup | Cooking Classy

Butternut Squash Soup | Our Small Hours

Italian White Bean, Cabbage and Sausage Soup | Bare Feet in the Kitchen

Have you broken out your crock pot or slow cooker yet this season?

Fall Foods to Fight Cold and Flu

Happy Fall Y’all! Fall fever seemed to start early this year with pumpkin spice this and pumpkin spice that all over the place, before we even hit the first official day of fall. Now that it’s October, I’m all in.

Along with all of the fun activities that this time of year brings, there is also a downside, more sniffles and sneezes. With the declining temperatures, comes a rise in the incidence of colds, flu, allergies, and other weather related symptoms and conditions.

So what can we do to fend for our families, ourselves and keep those dreaded issues out of our homes? Incorporating some specific foods in our diets this time of year can assist in the battle and the great news…they are fall friendly foods you may be craving anyway!

Soup: We’ve all heard of the old chicken soup for a cold remedy and there just may be something to it. One theory is that hot soup raises the temperature in the nose and throat, which creates an unwelcoming environment for viruses that thrive in cool and dry places.

Pumpkin seeds: Packed with vitamins, amino acids and minerals, including zinc. Zinc helps the immune system by acting as an antioxidant and minimizing damage to cell membranes from free radicals.

Blueberries: Contain very high concentrations of antioxidants to help fight off flu viruses, in fact, they have been found to have more antioxidants than 40 other fruits and vegetables.

Garlic: Raw garlic has compounds called allion and allicin, which have direct antiviral effects. If you can’t bear the thought, let alone the taste of raw garlic, throw it in your soup or another cooked dish. Cooked garlic has sulfur-containing compounds, which have anti-microbial activity.

Ginger: Can alleviate cold symptoms and clear nasal passages.  For the most potent version, try steeping slices of fresh ginger in hot water for a soothing drink.

Spices: Turmeric, cloves and cinnamon are packed with antioxidants, which help improve the function of the immune system.

Eggs: Egg yolks are a good source of selenium, a powerful mineral that supports a healthy immune system.

Fall is prime time for colds. There are over a billion colds in the U.S every year, according to the National Institutes of Health. Enjoying some of the foods listed above can help you kick a cold or stave it off in the first place all while allowing you to indulge in your desire for all things fall!

Do you have any home remedies or tips that work for you? Please share.

Tips for Packing a Healthy Lunch

Breakfast is arguably the most important meal of the day. However, many continue to skip it as they “are not hungry”, “do not like breakfast food”, or “don’t have time”. Then lunchtime rolls around, they are ravenous and are then forced to make a quick decision of what to grab from the cafeteria or local restaurant.

Skipping breakfast or consuming one loaded with processed ingredients and sugar leaves your body functioning well below optimal functionality. If you continue this pattern at lunch, by mid afternoon, you will come crashing down and want to crawl into bed, or under your desk, for a nap.

To avoid this daily downward spiral and feel your best, use the following tips to simplify the process of packing a healthy lunch.

Pack the night before

Work and school day mornings are hectic.  Pack lunch boxes the night before so you have one less to-do amongst all of the chaos.

Focus on variety

Some thought needs to be put into what you throw into that lunch box to ensure that it is a balanced meal with an array of nutrients. Be sure to include sources of protein, fiber, healthy fats, fruits, and vegetables.

Quality is key

Skip the processed, pre-packaged convenience items like cookies, cracker, and chips. Focus on fresh ingredients that will keep you fueled properly through the afternoon.

Don’t forget the H2O

Dehydration delivers some really nasty symptoms, some of which are headache, dizziness, fatigue and lack of focus and concentration. Packing a frozen water bottle in your lunch works double duty, keeping your foods cool and providing the hydration you need when it is time to dine.

Plan for leftovers

When preparing dinner, plan to have some leftovers that you can pack for lunch the next day. This can be one of the simplest ways to ensure that you have a well-balanced lunch and saves time too.

Food Prep

Sundays are a great day to plan ahead for the week by preparing some food items that you can include in your weekday lunches. Spending a little time cooking extra protein and cleaning and cutting fruits and vegetables prior to lunch box assembly can make that process a little quicker and less stressful.

Employing some or all of these tips will help you establish a smooth routine for packing nutritious lunches that will keep you fueled throughout the day. Here’s to planning ahead, enjoying your lunch from home and feeling your best!

Do you have any tips that help you stay on track with healthy lunches during the week? Please share!

3 Simple Ways to Add More Vegetables to Your Diet

Some people love vegetables, while others despise them. Is your favorite vegetable French Fries?!? I actually heard that once upon a time.

It can be an uphill battle to get children to consume enough vegetables, even if you make a work of art out of a plate of vegetables (think animal faces, smiley faces, etc.) or douse them in cheese sauce or ranch dip.

The challenge can be a difficult one, so I wanted to offer up 3 simple ways you can incorporate more vegetables into your day.

1.    Incorporate veggies into your breakfast

You can do this is a couple different ways. First, smoothies can be a quick option and a great place to add in green vegetables like spinach and kale. Of course you can add some fruit as well, but let the vegetables be the star. Lower sugar fruit choices such as berries are an excellent choice. A second option for slipping some veggies into your breakfast is to throw them into an omelet or egg scramble. Choose whatever you like: spinach, peppers, onion, tomato, mushrooms, and avocado work well.

2.    Add veggies where least expected

You shouldn’t have to hide all of the vegetables that you intend for your kids to eat, but putting some in foods where they will never be detected is by no means a bad thing. Boosting the nutritional value of muffins and other baked goods by having some vegetables in the ingredients list is fantastic! (sweet potato, zucchini, carrot, avocado)

3. Eat your veggies before the main course

Prepare a salad and have that prior to your meal or much on something like carrots or cucumber beforehand, or even while you are preparing the main dish. Make this a habit and you may even find that your kids start asking for the veggie appetizer!

You may not reach your vegetable intake goal everyday, but by keeping in mind how and where you can add more into your daily routine can get you closer. Try one or all of the above tips and let me know how it goes!