Illuminating blogger award

Thank you Terri for nominating my blog for the Illuminating blogger award!!! Check out Terri’s blog here

My five nominees for this award are: Kirsten Hudson Chloe John-Bryan Hopkins Jen Dennis and Lynda

Thanks to all my followers and everyone who reads my blog! And again, a special thanks to Terri for nominating me!

Fiber Sources

A high-fiber diet may help reduce the risk of heart disease and diabetes. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Looking for some high fiber foods? Here are some good sources..

  1. Nuts– 1/4 cup almonds has 4 grams of fiber
  2. Frozen peas
  3. Chia seeds– Full of soluble and insoluble fiber, 1 tbsp. has about 6 grams of fiber!
  4. Onions– Full of Inulin to help lower cholesterol
  5. Bulgur– 8 grams of fiber per cup
  6. Kiwis– 2 grams of fiber
  7. Apples– About 4 grams of fiber

For more information:

Eating healthier on Memorial day weekend

Memorial Day weekend is coming up quickly! This means it’s important to think healthfully for your friends and family. Many popular choices during this time are hamburgers, hotdogs, pasta salads, pork, chicken etc., but don’t forget your fruits and vegetables! It’s easy to grill fruits and vegetables along side your all American meals and is very appetizing too!

  • Try to stay away from fried foods. Aim for bean salads, guacamole, fruits and vegetables. Be aware of high calorie sweet desserts like ice cream, cake and pies. Aim for fruit, or at least try to make fruit part of your dessert (watermelon is delicious!)
  • Try eating a healthy snack or meal before you attend an event. You will most likely be less to overindulge!
  • Try eating a hamburger without the bun, be creative — wrap it in lettuce. A normal burger contains about 500 calories, think about ways you can cut these calories down.
  • Limit your alcohol consumption as well as heavily sugared drinks like soda, lemonade, and fruit juices
  • Pick your favorite indulgence and watch your portion sizes (that’s key!) Eat slowly and enjoy it!



Foods for energy

Looking for a little more energy during the day? Well, the foods you’re eating may have an influence on how you are feeling! Try these foods for more energy:

  • Melons–such as cantaloupe, honeydew, and watermelon
  • Icelandic yogurt–also known as skyr
  • Polenta–Made from cornmeal; lots of complex carbs!
  • Farmers cheese–protein-rich foods can help you stay awake and alert
  • Walnuts– contain melatonin
  • Coffee– studies show that coffee can help reduce your risk of depression
  • Green tea–It’s rich in L-theanine, an amino acid that makes you feel alert
  • Crab– It’s packed with vitamin B12, which balances mood and fights fatigue
  • Brown rice– top source of magnesium and great source of complex carbs!
  • Edamame– fiber and healthy fat
  • Whole grain cereal and low fat milk
  • Lentils

For more information:

Eating Out & Staying Healthy

Remember.. balance is key! The first questions that should pop into your head when eating out should be, what have I already eaten today? Plan to select the menu items that will fill in your day’s eating plan.

For breakfast, make sure to consider some protein and good fat to keep you energized for the morning, and some fruit or vegetables if these are likely to get skipped later in the day. Some great ideas would be: eggs, whole wheat toast, peanut butter, oatmeal, low fat milk, high fiber cereals, or fruit.

For lunch, choose all-veggie, lean chicken breast, lean roast beef, or tuna salad. Ask for whole- grain bread, lettuce and tomato, and mustard or low fat dressing for the condiment. Choose broth-based instead of cream-based soups. Go for greens, oranges, reds, and purples in a salad! Add nuts or seeds, beans, lean poultry, and dressing on the side.

For dinner, watch your portions! Often, many restaurants serve dinner in way too big of portions. Be sure to take some home with you and eat slowly.

For dessert, save money and go home and eat something more healthy with less calories. Or if you really want the dessert that the restaurant is offering, share it with someone, unless you haven’t met all your daily nutrients for that day.

For more restaurant tips visit: Mary Saucier Choate, M.S., R.D., L.D

Think Smart, Think Water!

A conclusion of new research by T. Bettina Cornwell of the University of Oregon and Anna R. McAlister of Michigan State University have found that water could change the way we eat.

60 US young adults and 75 US children were surveyed about their food and beverage intake in this study. Older participants favored the combination of soda served with salty, calorie-dense foods rather than soda and vegetables. Preschoolers ate more raw vegetables, either carrots or red peppers, when accompanied with water rather than when accompanied by a sweetened beverage.

“Serving water, McAlister said, could be a simple and effective dietary change to help address the nation’s growing obesity problem, which has seen increasing number of diabetes cases in young adults and a rise in health-care costs in general.”

It’s important to start teaching children to drink more water instead of tasty, high calorie drinks. The earlier children start learning to drink more water with their meals, the more they associate this habit into their lifestyle rather than high-caloric beverages.

For more information visit:

“You Don’t Crave Broccoli, our generation has grown up craving a big mac”

Everybody take the time to watch this HBO film: The Weight of the Nation film confronting America’s obesity epidemic. We have to learn how to fight back and lower the rates of overweight and obese Americans in this country. There are 18% of children in the United States that are obese and 2/3 of Americans that are obese. The kind of food we eat, is the food that is the most profitable from what we see and crave on television. The CDC has discovered that 68.8% of American adults are overweight or obese.

Please take the time to watch this film and realize that it’s important to fight back and learn to live a healthy lifestyle.. don’t wait until tomorrow, start now! <– click here to watch!

Healthy Shopping Tips

  1. Remember: Healthy foods don’t stay fresh for long– if it can be left out on the counter for long periods of time and it doesn’t go bad then it probably isn’t very healthy.
  2. Shop the Grocery Store’s “Perimeter” for the Healthiest Choices
  3. Check Food Labels for Fiber
  4. Look for Products Without Added Salt
  5. Use Herbs
  6. Choose Quality Over Quantity
  7. Trans fats are not healthy, but there are also other fats to avoid like partially hydrogenated and hydrogenated fats
  8. Adding sugar adds calories without nutritional value
  9. Look for Healthy Protein Substitutes — not just meat!
  10. Healthy recipes and healthy cooking can be fun, experiment with new foods!

These are all very helpful tips found by Ann-Marie Hedberg, MS, RD. For more information visit:

Can McDonalds really be healthy?

As of May 9th, McDonald’s launched a “healthy” drink, Fruitizz, for children. But should a healthy drink contain 12 teaspoons of sugar? It gives children one of the recommended five portions of fruit and veg a day, however, a large 500ml cup contains 200 calories and 49 grams of sugar.

Health officials recommend that children get no more than 50 grams of sugar in a DAY. “Food marketing to children negatively influences the dietary choices and the health of society’s most vulnerable citizens.”

To read the full article:

For more information on sugary drinks: Click Here