Time for Happy Hour! (No, it’s not what you think)

A few weeks ago, I taped some interview segments for The OWN Show – web exclusives for the Oprah Winfrey Network (that’s right, Oprah!!). The host of the show and I talked about a variety of health and nutrition issues, but the one theme we kept landing on was the influence of happiness on your health. You can watch the full clips below and comment on the OWN Facebook page!

There’s More to Health than Diet and Exercise

Watch these videos to find out how setting your own “happy hour,” “me time,” and editing your to-do list can improve your health and happiness, without an ounce of guilt.

Happiness & Healthy Choices

Take a Break from the To-Do List

What makes you happy?

I have a busy nutrition and health counseling practice here in Washington, D.C., and one of the things I work on with my clients is identifying things that are more important than weight when it comes to good health.  We talk about bloodwork, cholesterol, exercise, sleep, time management, stress, eating enough protein, fruits, and vegetables, getting some down time, and many other things … but the one thing we always end up talking the most about are the things that make us happy.  Why?

Well, when you’re happy you’re more likely to stick to your healthy habits like getting good exercise and eating well, which in turn engage the hormones and neurotransmitters that influence your happiness.  When your mood is down, you’re more likely to skip workouts, do some heavy-duty emotional overeating, and have difficulty sleeping.

Schedule a ‘Happy Hour’!

happy-47083_640So, one thing I ask my clients to do is schedule a once-a-week “Happy Hour.”  And, no, I’m not suggesting they scope out 5 o’clock drink specials (though, I’m not opposed to that every now and then)!   What I mean by Happy Hour is, I ask them to schedule one hour a week — just one hour a week — to do something that makes them happy.

You can’t cancel it, you have to protect it on their calendar, and I kinda prefer you not make it family-related.

I can just hear some of you now:  but, I’m already overscheduled!  I don’t have an hour!  I have too many commitments!  My family needs me!  My kids need to be driven places!

I understand.  I really do.  I work full-time (and have to travel a lot), I’m a mom, I have a husband I adore and another baby on the way.  I like to see friends, and I like to go do things with the people I love.  I have family far away that I worry about and want to see more.  And, I have a hard time balancing everything my life.  I do.  I’m not gonna lie.

But, I found that if I actually, physically scheduled that one hour a week, I really used it and it made a difference in how the rest of my week went.  Otherwise, I might’ve just hung around on Facebook a little longer, or done some housework, or just paid attention to everyone else but myself.

Practicing What I Preach

I make sure I schedule a Happy Hour every week, just like I tell my clients to do.  I make sure that hour is mine, all mine, and I do different things each week, depending on my mood:quote

  • Sometimes, I go for a walk outside because it helps me feel energetic, and I crave the Vitamin D from the sun.
  • Other times, I’ll watch TV alone in bed.
  • I’ll call a friend and just gab and laugh for an hour.  Laughter supports the immune system, lowers blood pressure, reduces pain, and promotes organ health.
  • Every now and then, I’ll go out for a coffee with a girlfriend and have a doughnut (or two).  What!  It makes me happy.  Even nutritionists eat doughnuts sometimes!
  • I’ll make a playlist and just sit and listen to songs I love and sometimes dance around.
  • Sometimes, I just take a nap.
  • One time, I spent an hour going through my HUGE to-do list and just crossed stuff off I knew I was *never* gonna do.  That felt amazing and lifted my spirits.

Scheduling a Happy Hour once a week is a great first step toward creating healthy habits that last a lifetime.  The world won’t end if you say “no” to them and “yes” to yourself. This is your Happy Hour and you need it. You deserve it.

Tell me what YOU are going to do with your very own Happy Hour!

Leave a comment below and tell me what you’re going to do during your own “Happy Hour”! Don’t forget to tweet your #HappyHour ideas to @ScritchfieldRD and #OWNshow!

Exercise for the Health of It

Spring is in the air which means its time to come out of hibernation and start movin’! During April I will be promoting the Exercise Attitude Adjustment Challenge! This challenge encourages you to focus on exercising for the health of it, rather than trying to be the next olympic gold medalist! Remember-progress, not perfection-every little bit of effort counts!

We all know that the recommendation is to do 60 minutes of physical activity most days of the week for optimal health. In reality, Americans only exercise for an average of 17 minutes per day. So what is slowing us down?

I believe that the key problem is exercise attitudes. Maybe you don’t have time in your busy schedule to set aside an hour for exercise. Or is it that you just can’t get yourself motivated to run on the treadmill? Many of us have unrealistic expectations about the changes we want to see to our bodies. The first step towards being physically active is an exercise attitude adjustment. Get rid of that negative thinking and turn your stroll into a skip!

Staying active is all about making it work for you and your lifestyle. Keep these three tips in mind as you race to meet your exercise goals.

1. Choose activities you enjoy. Don’t force yourself to go on a 10-mile run if that’s not your thing! It may be hard to believe, but some of the activities you probably already enjoy doing actually count as exercise. For instance, daily activities such as vacuuming, gardening, raking leaves, walking the dog, or even just picking up kids toys force us to get up and move. Personalize your exercise by discovering what makes you happy, whether that is dancing, yoga, biking, playing a sport or going for a walk with a friend. One exercise routine does not fill all!

2. Tailor your exercise to fit with your schedule. Making time for physical activity does not have to be stressful. Simple changes can make a world of difference:

  •       Take the stairs instead of the elevator.
  •       Park at the far end of the parking lot or get off a stop early on the subway.
  •       Break up your exercise with a quick 15-minute morning yoga session, a 30-minute lunchtime brisk walk, and a 15-minute evening workout video- the combination is just as good as exercising for an hour straight!
  •       Multitask. Walk on the treadmill while returning phone calls in the evening or catch up on reading while on the stationary bike.
  •       On the weekends plan activities with family or friends that gets everyone moving. Organize a family bike ride, embark on a morning hike, sign up for a yoga class with a friend, or go for a swim.

3. Discover what motivates you. Whether you find a workout buddy, sign up for a group exercise class, or invest in a device to track your activity, everyone needs some sort of encouragement. Allot time for exercise on your daily calendar and make it a routine!

Your Turn to Share

Now that I’ve shared the secrets to achieving an exercise attitude adjustment I want to hear your ideas. How do you get motivated? What activities do you do to get moving? Tweet, Post, Instagram or Pin your favorite exercise tips, quotes, or activities to help others get on board!

  • Use the primary hashtag #SelfCareChallenge in your messages
  • Be sure to “follow” me on Facebook , Twitter or Pinterest. I’ll be posting motivations, tips, and responding to your questions EVERY SINGLE DAY.
  • If you have a blog, write about your experience and share those links.

Carrot Cake Recipe from Green Mountain At Fox Run

GMFR_final_logo1-e1364240612911For many people trying to reach a healthy natural weight, a retreat can be a great way to step outside of your environment, so you can learn new behaviors without the distraction of everyday life. While there are a number of weight loss-focused retreat options out there (and some are certainly better than others), I’ve personally been to Green Mountain At Fox Run and can tell you it’s different.

First, and foremost, it’s not focused on weight loss — it’s focused on self care. It’s definitely a place worth checking out, if you haven’t already. For more information about their programs and services you can visit their website at www.fitwoman.com. They help you to learn more about yourself in order to improve your self care, and to help you achieve real wellness (not just in terms of your scale weight).

I encourage anyone to  subscribe to their newsletter or check out their blog — both are worthwhile reads. One of their latest newsletters featured this carrot cake recipe that sounded too delicious not to share. The recipe can be found below, or you can visit their website — enjoy!

Carrot Cake Recipe (Serves 18)

Dry Ingredients:Carrot Cake

  • 2 cups all-purpose flour
  • 1/4  cup whole wheat flour
  • ½ teaspoon allspice
  • ½ teaspoon nutmeg
  • ½  teaspoon salt
  •  2 ½  teaspoons baking powder
  • 2 teaspoons cinnamon

Wet Ingredients:

  • 1 ¾ cups sugar
  • ¼ cup brown sugar, packed
  • ¾ cups canola oil
  • 2 eggs
  • 2 teaspoons vanilla
  • 3 cups grated carrots

Directions:

  1. Pre-heat oven to 375° F.
  2. Prepare an 8 by 13 inch glass pan with cooking spray.
  3. Mix dry ingredients in a large bowl and set aside.
  4. In separate bowl, mix sugar, brown sugar, and oil well.  Slowly mix in eggs and vanilla.
  5. Blend wet and dry ingredients together, being careful to not over mix.
  6. Once blended, fold in the carrots.
  7. Pour batter into prepared pan
  8. Bake in oven at 375° F for 30 to 35 minutes.
  9. Let the cake cool completely before cutting.

Do you have a favorite recipe you’d like to share?

Leave a comment below and tell me what recipe you love to make when you’re craving something sweet. Maybe I will feature it in my next e-newsletter…coming soon!

Enter To Win Free Choice Organic Tea

Share Your Inspiration and You Could Win Tea

I announced this contest in my February newsletter. If you aren’t subscribed, you’re missing out on my recipes, exercise and food tips, and promotions. It’s a quick read. I know you got lots to do, but I think you’ll love it! Subscribe at my website.

Several lucky blog readers will take home boxes of Choice Organic Tea which comes in dozens of delicious flavors and varieties. To enter just leave a comment below sharing your favorite motivational quote. I’ll draw winners at random on March 1st. Be sure to include your blog or e-mail when completing your comment. Good luck! Inspire me with a fabulous quote and you may see me tweet it, Facebook it, Pin it or use it in an upcoming newsletter!

Tea for Relaxation and Energy
teaIf you’re someone who tends to reach for food when you’re stressed, you might consider trying a cup of tea instead. Nothing relaxes or unwinds me quite like a warm, soothing cup of tea. Whether it’s an energizing green tea to start my day or a soothing herbal tea before bed, I’ve never met a tea I didn’t love.

Tea for Health

The health benefits of tea come from the polyphenols they contain which are antioxidants that help prevent free radical damage to the cells in our bodies. Green tea in particular may help prevent atherosclerosis and is also thought to help raise “good” HDL cholesterol and lower total cholesterol.

Win It

I love the samples of Choice Organic Tea I tried. I think the chai teas are my favorite. I have to admit, I made delicious chai tea lattes with my fun milk frother from Nespresso. You can win some tea of your own. Leave your positive motivation or favorite quote in the comments section below for a chance to win.

Like, if You Like…

If you are interested in articles, recipes, exercise and stress management tips all free and all for your self-care, then don’t forget to “Like” my page on Facebook

Disclaimer: I was provided with samples of Choice Organic Tea but was not compensated for this blog post or for admininstering this giveaway. You do not need to “Like” my Facebook page in order to enter the contest.

10 Things You Can Give Up in 2013

With the new year rapidly approaching, I wanted to compile a list of my top 10 things that I think you should give up in 2013. Take a look and see how many you can cross off your list next year!

1. Guilt

I’ve blogged about food guilt in the past, and still feel that this is something worth mentioning as we move into 2013. Many times the guilt associated with food comes from the food policing that I mention below. It creates a cycle of restriction/avoidance of food, overeating, guilt, and restriction again. The only way to break the cycle is to give yourself permission to enjoy foods you love without guilt or shame.

2. Food Policing

Setting rules around food by labeling them as “good” or “bad”, and avoiding foods you love isn’t going to help you in the long-term. The reality is that when you eat foods that you like, you increase your levels of satisfaction and are less likely to overeat them. We’ve all experienced it at one point or another, even as a child — the more someone tells you that you can’t have something, the more you want it! Unless you can do something for the rest of your life, there’s really no point in giving something up for a brief period. Any outcomes that you do see will just go away once you stop holding yourself back. Instead the focus should be on incorporating all foods in moderation and balance and enjoying the foods you eat.

3. Comparing yourself to others

Walking through the grocery store checkout line you can be bombarded with images of models and celebrities who look “perfect”. What you don’t see behind the image is the team of stylists, hair and make-up artists, trainers and airbrushing that made that image appear flawless. Those images are not realistic or achievable for most people, and comparing yourself to those unrealistic images of perfection will only bring you down. Instead, learn to embrace your uniqueness and beauty and let go of those attachments you have about what you “should” look like. What’s important are the habits and choices you make every day — not how you compare to anyone else.

4. Buying in to Food “Myths”

If you read something about avoiding food that should be good for you, listen to your “gut” and ignore the hype. Food myths are a dime a dozen.

One of my favorite examples of this is eggs – a natural, whole food. Many people avoid whole eggs because they think “egg whites only” is better. It’s actually not true. There are good nutrients in the yolks. The yolks are packed with choline, vitamin D and vitamin A. People think eating whole eggs raises their cholesterol, but actually new research suggests that consuming whole eggs, instead of just the whites, may have a positive impact on blood lipids in people with metabolic syndrome.  So next time you’re whipping up an omelet, don’t toss those yolks!

5. Weighing yourself frequently

weight_loss_scaleInstead of setting a goal weight for 2013 — set a goal for healthy habits you want to incorporate into your life that can last you forever. There are plenty of thin people who have unhealthy habits, and there are plenty of larger frame people who have very healthy habits.

I encourage you to look at the research and mission for “Health at Every Size”.

Basic Principles of Health At Every Size®

1. Accepting and respecting the diversity of body shapes and sizes.

2. Recognizing that health and well-being are multi-dimensional and that they include
physical, social, spiritual, occupational, emotional, and intellectual aspects.

3. Promoting all aspects of health and well-being for people of all sizes.

4. Promoting eating in a manner which balances individual nutritional needs, hunger,
satiety, appetite, and pleasure.

5. Promoting individually appropriate, enjoyable, life-enhancing physical activity, rather
than exercise that is focused on a goal of weight loss.

You have to understand exactly what the scale is measuring – the force of gravity pushing on your body and your body pushing back against gravity. But too many people let the scale judge their self worth. Your scale weight doesn’t determine your health, it’s the choices you make and the behaviors you display that determine your health.

I think being aware of your weight is a good thing. Know your trend and compare only to YOUR trend. But you can weigh yourself monthly and have enough data points. Use it as one of factors in looking at your health trend, not THE factor. If you want to look at numbers – count all the positive self-care habits you have been doing. Count the number of days you get good sleep, count the times you DON’T soothe away bad feelings or stress by eating emotionally. Count your time working out, steps, miles, or improvements in strength. The list goes on… By taking your focus off the scale and onto your daily habits you can make much more meaningful and lasting positive changes in your life.

6. Counting calories

One thing you should not count is calories. It is so obsessive and honestly a colossal waste of time. First off, you can eat 1200 calories of complete crap and that’s not good for you. The quality of your food matters too. Second, it’s probably not realistic that a person will continue to count calories for the rest of their life. So why not make it easier on yourself and instead make a balanced plate your goal. I think this is a nice way to provide “broad strokes” to your nutrition and food choices. This is the ideal. Not every meal will look like this. Consider it’s like hitting a “bullseye” or getting a “hole in one”. Look at your plate. 1/4 of your plate should be lean protein (animal or plant based), 1/4 starch (either starchy veggies like potatoes or beans or whole grain foods) and 1/2 your plate colorful, delicious fruits and veggies. Don’t forget to include a source of heart healthy fat with each meal like low fat dairy, nuts, olive oil or avocado.

If you are going to a meal out and you know they post the calorie information, I personally think it is OK to look, but look beyond calories. I have seen salads marketed as healthy with tons of sodium and saturated fat and I’ve seen where the lean sirloin and asparagus was way lower in calories and saturated fat than a fish dish with risotto. So it is OK to look, but don’t just think “low calories” is best. It is not. When I go out, I try to think of the balanced plate and get close or at least think “half plate healthy” so if I want mac-n-cheese, go for it… but can I balance it out with a salad starter instead of jalapeno poppers? That kind of thing. Make choices.

7. Body bashing

It seems like people are often so much harder on themselves than they are on other people. Would you ever tell your niece or daughter or friend that they should criticize their own body? Of course not, but it seems all to common for people to make negative comments about their own bodies. See if you can give yourself 1 compliment each day — it could be anything — that you did a good job packing the kids lunches today, that your new sweater really highlights your eyes, anything! If you do catch yourself body bashing, then immediately interject with something positive so the negative thoughts can be chased away.

8. Going gluten-free for weight loss

This seemed to be a trend that exploded in 2012 so I felt I needed to include it here. The reality is that some people really do need to avoid gluten due to having celiac disease or an allergy to it, people with GI issues that have a problem digesting gluten and people with Hashimoto’s thyroiditis. These people truly feel better and their medical symptoms disappear when they eliminate gluten from their diet. People that do experience weight loss as a result of going gluten-free likely did so because this meant they replaced processed foods with more whole foods.

9. “Eating like our ancestors”

The paleo diet does encourage eating more wholesome foods and lots of veggies — which I completely support. The part of paleo that I have a problem with is that certain whole foods like potatoes and beans are not allowed. While we all know that diets don’t work, anything that eliminates whole food groups is certainly not the best thing to follow. I’m sure if our ancestors were around today, they would love these foods and would think us crazy for attempting to avoid something so nourishing.

pure-maple-syrup10. “Sweet is bad”

Fruits have natural sweetness but they also have vitamins, minerals and fiber that our bodies need. When used in small amounts other natural sweeteners like pure maple syrup or and honey can add a touch of sweetness to nutritious foods like oatmeal, salad dressings and smoothies. If adding a touch of natural sweetener to an already wholesome, healthy food will get a person to eat it (when they wouldn’t otherwise), then I say go for it! Maple squares can be a great sweet treat and are made with wholesome ingredients like oats, sunflower seeds and almonds.

What other things do you want to give up this year to improve your health and wellness?

The Most Effective Diet: Listening to Your Body

Image

Hey everybody! I am so excited about my new opportunity to contribute to the U.S. News Blog, Eat+Run. I will be writing a post weekly so you can check it out on Mondays for some realistic and practical advice on instilling healthy self-care habits.

This week’s post is all about ditching your diet and LISTENING TO YOUR BODY. Your body knows what it wants and the key is learning how to listen. Here are the first 3 tips on how to to set yourself up for long term healthy eating habits:

1. Eat within two hours of waking up

Even if you don’t feel hungry in the morning. Eating breakfast gives you energy, helps you focus on the day’s tasks, and can set you up for healthy eating the rest of the day.

2. Wait until you feel hungry to eat.

If you don’t get hungry at least three times a day, you may need to eat every three to four hours in order to find your hunger cycle. Instead of resisting hunger, welcome it with open arms.

3. Practice eating slowly and without distractions.

Most people can finish a meal in five minutes. You need to slow down so you can feel the hunger go away and a comfortable, full feeling set in.

Read the full post for the rest of my advice on how to create healthy eating habits for yourself.

Like I said, you can check out my post every Monday on the U.S. News Eat+Run  blog. I would love to hear your thoughts on this week’s post and am open to your suggestions for future posts!

Women — Let’s Put Wellness on the Front Burner! 4 tips For Better Self Care

D.C. women lead busy and often hectic lives. Sometimes we put our wellness needs on the ‘back burner’. So what I went on Let’s Talk Live yesterday to share some simple reminders for how we can take better care of ourselves. I was excited to get to work with the Quaker and Tri Lamb folks on this segment.

1. Get Whole Grains at Breakfast

Studies show being crunched for time can take a toll on eating wholesome meals, in particular when it comes to breakfast. The temptation might be to reach for something “easy” like a bagel or pastry, but I really like these new Quaker Real Medleys oatmeal. They are portable, portion controlled, delicious and nutritious. Hearty rolled oats and multi-grains with real fruit or crunchy nuts already in the container so all you do is add hot water or pop it in microwave with water. Each serving offers at least 30 grams of whole grains and a good or excellent source of fiber (containing 3-8 grams fiber),which helps manage a healthy weight.

2. Get Lean Protein for Lean Muscles

Choose lamb—it’s a nutrient-packed powerhouse. On average, a 3 oz. portion of lamb is only 175 calories and naturally nutrient rich. It’s packed with essential nutrients such as protein, B-vitamins, and iron. Women need over twice the iron than men. If you don’t get enough iron you could have low energy and can even develop anemia, an iron deficiency.

  • The last thing a busy woman wants is to get sick. Lamb also supports a healthy immune system. Lamb contains a significant amount of nutrients essential for immune function: zinc, selenium, protein, and iron.
  • Visit www.leanonlamb.com for great lamb recipes that your family will love. Lamb kebobs are one of my favs!

3. Reach for smart snacks

Calcium rich foods are important for strong bones. 80% of people with osteoporosis are women. Women need 1000 mg of calciuma day – that’s like three servings of dairy foods or calcium fortified foods.

  • I love greek yogurt, cheeses (goat, feta, cheddar), and low fat cottage cheese as snacks.
  • Collard greens, kale, broccoli, bok choy are all plant based sources of calcium as well.
  • Get your berries – strawberries, blueberries, cherries, etc. all contain high levels of antioxidants and vitamin C. Vitamin C allows you to keep collagen in your skin so it stays health and supple.

4. Schedule time for exercise

Exercise gives you energy, helps reduce stress, helps you sleep better, and helps lower your risk for chronic disease.

  • Less than half of women over 18 meet therecommendations for physical activity. At a minimum we should be getting 2.5 hours a week just to maintain health. Get 5 hours if you want to see substantial improvement.
  • During work week – 20 minute walk breaks – walk the stairwell, do laps around the office, hit the work gym for 20 minutes of weights and still have time for lunch. Or get up early and start your day witha heart pumping workout.

So ladies, how do you fare at these health tips? Which ones would you like to share with other busy women??

Highlights From My Soy Foods Video Shoot

I’ve been a fan of soy for a while now. It offers so many nutritional benefits: high in protein, low in saturated fat and cholesterol, and contains essential fats, fiber, iron and other nutrients.

I had the amazing opportunity recently to make a series of videos with the Soy Foods Association. I’ll update the post as soon as the videos is available on their website. In the meantime, I thought I would share some of the highlights: We did several vignettes, about 3 minutes each to cover the uses of soy for several specialty groups.

Soy and Athletes

Soy is especially great for athletes who train hard, because after muscles are broken down during exercise, we need protein to help build them back up. Soy is absorbed more slowly than other types of protein so some research studies suggest that soy can help maximize muscle building by extending protein absorption. That’s why recovery nutrition, high in protein, is so important — chocolate or vanilla soy milk is a great choice. resource: http://www.soyfoodsmonth.org/soy-and-performance

Posing with the athletes we used in the video. They loved refueling.

Why Soy is Great For Kids

Soy is an easily digestible protein for kids with sensitive tummy’s. And, the quality of soy protein is comparable to animal proteins like fish, dairy and meat. Soy foods also contain vitamins and minerals important for bone and muscle development. You can check out the soyfoods website to find recipes your kids will love.

Can It Be Good For Seniors?

Athletes aren’t the only ones who need strong muscles. Seniors need physical activity and protein to help maintain muscle mass and mobility throughout old age. It’s also packed with antioxidants which have been shown to be protective against some types of cancers. It’s so important to maintain a heart healthy diet as we age, and soy can be a great source of protein.

How Can I Eat It?

Basically soy foods can be part of a healthy plate for any age group and activity level. Following the balanced plate model, you could have a stir fry with tofu, mixed veggies and brown rice. Swap out meat for soy crumbles next time you’re having taco night. Or for lunch, a veggie burger on a wheat bun, piled with veggies and a side of fruit. Smoothies made with soy milk and frozen fruit are delicious as well.

When I see a food that is good for your heart, can lower your cholesterol, and is rich in protein and antioxidants, I can’t help but want to share it with others. I hope you’ll give soy a shot next time you’re looking to switch up your meal routine.

What is your favorite way to enjoy soyfoods?

Healthy Eating With Kids Using MyPlate!

Yesterday, I was fortunate enough to be a part of Panera Bread’s Wellness Day for Fort Foote Elementary School! Fort Foote Elementary School’s mascot is the Bear and suitably, their motto is “Believing in Education and Reaching for Success” (BEARS)! The children that I met this morning were certainly excited to learn and were a fun, outgoing group to teach!

We brought MyPlate to life with an interactive game and an engaging lesson in nutrition. We used our imaginations and helped Andy the Astronaut fly back home to Planet Power, once his plate was balanced so he had enough energy for the trip home! I gave the children an association word for each food group on MyPlate: fruit/energy, vegetables/vitamins, protein/muscles, grains/brains and dairy/strong bones. The children interacted by making gestures (such as making their muscles flex or pretending to peel a banana) and screaming the words out – and seemed to be having a lot of fun! After 5 volunteers picked their favorite food from a specific food group, they handed the food to Andy and watched as his engine fueled up. Finally, it was time for blastoff, and the children helped Andy successfully land on Planet Power.

MyPlate is a great resource, and is more helpful than its predecessor, MyPyramid. The guidelines are clear and easy to understand and apply, such as making half your plate fruits and veggies. Also, the focus on balance and variety, which are key concepts in nutrition. The new guidelines, along with the clear visual, are also kid-friendly so it is easy for your children to understand the basic elements of proper nutrition. The MyPlate logo depicts an applicable visual for anybody to picture their plate and ideal servings of food groups. I think this is a great resource to use in order to plan or track meals – and the MyPlate website offers a ton of cool benefits for free! What are your favorite ways to make half of your plate fruits and veggies?

Finally Made it in O Magazine, Yep Oprah!

I was honored to be interviewed by the wonderful writer and author Leslie Goldman (@LeslieGoldman) for her article in this month’s O magazine - yep, that’s Oprah! In this article, old food myths were busted and new food rules were clarified. I weighed in on the issue of how much produce one should eat daily. Turns out, it’s easier than you think!

Here are some of my recommendations:
  • Make it easy on yourself and just include produce as half of every meal. Don’t get tangled up in serving sizes!
  • Include a side salad with lunch or roasted vegetables with dinner
  • Make a vegetable and fruit smoothie
  • Let veggies take center stage in dips by replacing creams with hearty beans and adding in spinach or other dip favorites
  • Add vegetables into eggs to include them in breakfast and cut up fruit on the side

Check out the full article here.

Stumped for ideas? Check out a recipe for an old breakfast favorite of mine - the healthy vegetable frittata!
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