NUTRITION POINTERS

Here are some general guidlines that I go by that may be of help to you...



Grocery store pointers / Things I go by when picking food:

• avoid high fructose corn syrup


• avoid the word hydrogenated (fully or partially) or trans fat


• i try not to get anything over 500 mg of sodium per serving


• avoid lots of sugar (less than 10 mg per serving)


• avoid fried / processed foods


• buy the majority of your food in the frozen and fresh areas of the store

Eating on a schedule:

• Never go more than 3-4 hours without eating


• try to eat the majority of your calories earlier in the day


• don't skip breakfast


• eat several small meals a day with a good balance of protein, carb, and fat


• get good sleep...you fill find your blood sugar will be out of whack when you aren't getting enough sleep time

Pointers when you think you are hungry:

• eat a piece of gum


• go for a walk


• drink a glass of water


• if still hungry don't ignore hunger...try eating a small snack with the right combo of protein, carbohydrate, and fat


• if craving something...eat it...but eat a smaller quantity!

Free bees:

• all vegetables (celery and cucumbers are calorie free)


• gum (sugar free)


• diet sodas, diet teas


• sugar free candies (don't eat too many they can upset the stomach)

I try and eat a balanced combo of protein, fat, and carbohydrate here are some snack examples

• natural peanut butter on wheat toast with a small amount of honey


• piece of fruit and some nuts


• wheat pita chips and hummus


• baked tortilla chips and guacamole


• air popped popcorn with canola butter


• fresh vegetables with ranch dip

Other suggestions:

• reach for mustard over ketchup (if using ketchup use low carb)


• use sugar free whenever possible (jams, puddings, yogurt)


• I use full fat dressings (beware of hidden sugars in dressings....i often reach for ranch or blue cheese because they have less sugar...the fat in them will make you feel satisfied)


• avoid processed foods (they are fluff and don't add much to your diet...they will make you wanting more plus they don't have anything worthwhile in them)


• set out time to make a good meal....half of the enjoyment can be in preparing it. when it comes time to eating it you won't pig out


• eat salads with your meals...the added fiber subtracts out the carbs in your meal (it actually lowers your glycemic index so you don't get the sugar high)

Nutrition in a Nutshell

Nutrition, Exericse, Cooking, and Grocery Shopping Made Simple

I am doing this because I feel eating right and exercise is the key link in living a balanced lifestyle. It isn’t about fad diets, it is a way of living. Sure it is a lifestyle change but in the end it is well worth it. So many people make excuses of not having enough time. It is all about time management. People also claim it isn’t fun. You can make it fun and productive. Rather than running on a treadmill all alone why not run with a running group? Rather than cycling on a stationary bike in your basement why not enjoy the scenery biking outside to the farmers market. The challenge for me is making exercise multipurpose.

Let me give you an example of how I’ve put this to practice. I live 25 miles from town. More often than not when our family is headed to town on a Saturday my husband and I each take turns biking. I’ll head in first on my bike. My husband will follow me into town with our kids and his bike. After doing our errands he will bike home and I’ll drive the kids home. The only challenge with this scenario is having our kids wanting to join us…not so easy on busy roads. However I have found a way to involve the kids.

I recently contacted a local meals on wheels program and asked them if they would be interested in starting up a delivery route on bike. They were receptive to the idea. I proceeded to get a bike and trailer donated from a local bike shop. A month later I’ve got several routes and two happy children wishing they could do this with me everyday. I’ll never forget what my 6 year old step son said to me, “are you not going to be a doctor anymore? Is this your full time job? “ That is when it dawned on me. If only it could be full time.

Give me a challenge and I’ll make it work for you. I’m not going to tell everyone to run 5 miles and day and eat tofu. I would like to personalize a program to meet your needs. Tell me what you want out of this. Tell me your schedule and your favorite foods. I can put together a diet plan, nutrition guidelines, give you fitness goals, even help you with your grocery shopping. Here is another added bonus…I’ll give you a fitness vacation. How does a ferry ride across Lake Michigan sound only carrying packs by bicycle? My husband and I recently finished a 4 day 215 mile bike ride along the Western coast of MI and eastern coast of Wisconsin. Give me a destination and I’ll book an agenda….fitness based yet fun!

I have to share another story. I like to make the most of my time and I love meeting new people. In May my husband and I coordinated our business trips both going on expense paid trips to San Diego. While out there we wanted to get a taste for what San Diego had to offer. That being said we literally got a taste of the ocean salt water. As I was at my conference my husband did a google search looking for a bike shop to rent bikes. He came across the “San Diego Triathlon Club”. They were having a group swim that evening follow by a night on the town. What better way to get your workout in, see the ocean (or better yet be in the ocean), and meet new people. Honestly, that was the highlight of our trip!

Now that you have heard all about me, I would love to meet you and give you some tips to put to practice. Here are some things I can offer you…

• Menu planning
• Grocery shopping (assistance in store or ahead of time)
• Workouts (designed to fit your schedule & interests)
• Fun fitness locations (parks, design routes for you)
• Fun fitness events (races, bike clubs etc…)
• Fitness vacations (day trips or longer)
• Catering (hosting a big event? Or maybe just a small group I can help you cook, cook for you or give you menu ideas)
• General nutrition advice