Archive for the 'Diet' Category

It’s a Brand New Day!

100 years ago, a Polish biochemist Casimer Funk, made a fascinating discovery that spawned the huge nutritional supplement industry most of us support.  Read about Funk’s role and what he discovered here. Unfortunately, the industry quickly got off on the easy track of providing high-dose, synthetic supplements.  Currently about 95% of the supplements sold are formulated from rocks, coal tar, and petroleum- not good for our bodies!

Today, the nutritional company with which I partner, Mannatech, is releasing for public purchase a totally different nutritional supplement that might interest you.  NutriVerus, which means ‘true or real nutrition,’ is an easy-to-use and affordable nutritional powder that can be added to just about anything, with this result: that food or drink will be the most nutritious  you take in all day- and you won’t even know it’s in there!

NutriVerus is a blend of several of Mannatech’s patented and nutritionally effective technologies, including glyconutritionals, anti-oxidants, and hydroponically grown fruits and vegetables, all in a base of Stabilized Rice Bran and organic fruits and vegetables.

If you’d like to know more about NutriVerus, you can go to this website, watch a short video, and read about the benefits of this unique product.

If you’d like to order it for yourself or your family, get in touch with me via phone (614.804.0291) or email (  The price is very affordable, but the icing on the cake is that Mannatech put a customer program in place that allows customers to receive discount credits on their next purchase, and that could mean free products!

Sound interesting?

I look forward to hearing from you very soon.


National Nutrition Month

The month is almost gone…yes, only four more days of March.

Perhaps you have read headlines, articles, blogs providing nutrition tips for you and your family because March is designated as National Nutrition Month.  Certainly, this is  a worthy focus!

It’s never the wrong time to make a decision, then make a commitment, and finally take action about improving your nutrition.  Why is that?

You have certainly heard this quote: Clothes make the man (unable to verify the original author) and while that is true enough, here’s a better one: You are what you eat  (Anthelme Brillat-Savarin wrote, in Physiologie du Gout, ou Meditations de Gastronomie Transcendante, 1826: “Dis-moi ce que tu manges, je te dirai ce que tu es.” [Tell me what you eat and I will tell you what you are]. I’m sure that was more information than you wanted to know about that phrase,  but amazingly,  it is all available on the internet! Is that a good thing???).

Look at the big picture of why food is so very important. Food affects all 100 trillion of our cells, and therefore, all of our functions: mood, energy levels, food cravings, thinking capacity, sex drive, sleeping habits and general health.

So is it worth it to make some changes?


It’s never too late.  Here are two action steps you can take today:

1. Be conscious of what you are eating. Whenever you eat, including snack time, you should include something in each of these categories- carbohydrates, fats, protein. The percentage on your plate depends on your metabolism.  Contact me for a complimentary survey to identify your metabolic type.

BTW, carbohydrates should be of the fruit and vegetable category, food groups that probably every major health organization or disease-prevention-organization and even doctors would agree need to be increased on a daily basis.  It is also important to realize that counting french fries and ketchup as 2 of your suggested 7-11 daily servings of fruits and vegetables is not putting you on the path to optimal health!

2. Exercise portion control.  Mealtime portions can be helped by dishing up the food onto the plates in the kitchen, away from the table.  Snack portions can be reduced by measuring out or even counting if necessary, a serving size. Here’s a link for a handy portion control guide that you can print out for yourself.  The website also has visuals of serving sizes of foods.

One of my personal biggest challenges is what I call “amnesia eating,’ which occurs when I graze all day long and grab a few nuts (they’re good for you, of course!)- multiple times throughout the day.  It has been shocking when I have measured out a serving size and limited myself to that quantity for the entire day- what a concept!

This tip also reflects the necessity of reading labels.  Serving size is listed on packages that you purchase and serving size is connected to caloric and  nutritional intake.  This is true for beverages as well.  The bottles and cans of drinks that people are downing in one sitting  can be as much as 2.5 servings.  Check it out before your next purchase and decide if the calories and non-nutrients are what you want to take in versus a glass of pure water.

Portion control is also helped by the size of the plate that you use. Our grandmothers served meals on plates quite a bit smaller than what most of us use today.  Bigger plates translate into bigger portions, and this is exactly what has happened in both home and restaurants.  Our brain takes visual cues from everything about food, including how full the plate is to start!  If we see it on our plate, we seem to need to eat it (you remember, the ‘clean your plate’ philosophy or perhaps ‘the starving children in Africa would be glad…’  philosophy) Review this article for other tips about portion control.

In our home, we have been using  luncheon size plates for a number of years. We also regularly take home 1/3 to 1/2 of what we are served in the restaurant for a future meal.  Using a smaller plate as a visual cue for quantity allows us to leave the table satisfied, and not stuffed.

Trust that these two tips will be helpful to you today as you consider what you can do to improve your own level of health via better nutrition.  What tips can you share with our readers that have helped you make better choices about eating?

Remember, if there is anything I can do for you to help you on this journey of better health and fitness, just let me know.

Aging Changes Everything!

I just read an interesting blog that puts the choice of exercise as we age into a good perspective.

All of us are getting older. Have you noticed that you need to do more just to maintain a credible level of health?

In our home of two (my husband Ed and me), we regularly evaluate what we’re eating, our level of activity, and other lifestyle choices that we know have contributed to our measure of good health.

We watched the food documentary Forks Over Knives this week.  I highly recommend it*. I have seen it, shared it with others, and knew that it was time for Ed to see it.  He embraced the message- which is great!  After being conscientious for the past three years, Ed’s comment was that he didn’t have to make many modifications to his diet. We have been pretty clean! We have actually been making good dietary choices for many years.

The point is that everyone needs to regularly evaluate his/her lifestyle practices.  My suggestions: keep reading, keep listening, and evaluate content as to whether or not it is simply reflecting a current fad, fodder for a new book– or is a legitimate consideration for good health.

The author’s comments provide a good overall philosophy for understanding the need for ‘upping the ante’ when it comes to exercise as we celebrate another birthday.  Check it out.  Feel free to leave your comments below.

*If you are in the Columbus area, I’ll be glad to loan my copy to you so that you can watch it yourself in the comfort of your own home!

Who’s in Charge?

Last night I talked to a friend on the phone and the conversation turned to her need to make some decisions that would help her get to her ideal size.  One comment that J made is a great validation of a point in an article I read recently about the power to make lifestyle changes.

J realizes that she has to be “prepared for success” rather than failure when she visits ‘Grammy’ who lives nearby.  Grammy always has some homemade cookies or other delightful temptations that easily sabotage J’s best efforts for healthy living.  J has decided to be more purposeful in her visits: instead of simply going to hangout, she wants to go with the mindset of being helpful.  She is also carrying her own water so that she is not tempted to take in extra calories with food or drink!  Good for you, J!

We are successful when we achieve objectives we have established in advance.

Tony Jeary in his book Strategic Acceleration.

J’s actions are also an illustration of Tony’s description of success.  In advance of her visit to Grammy, J has established certain health objectives. She needs to take certain actions to accomplish those objectives. That strategy requires some thinking before she can be doing.

J, thanks for sharing!

The article that I initially referred to gives several tips about making changes. The tips can help anyone win in the lifestyle arena of achieving a healthy, ideal size. The authors mention four tips that if applied with the Slight Edge philosophy (a small change implemented daily over a long period of time), could result in any number of major health benefits for you. The bottom line is a realization that YOU are in charge of making good decisions, and YOU need to exercise that authority!

Feel free to contact me if you’d like to talk through your situation and get some suggestions to fine-tune your objectives and strategy.

What change have you  recently made that has already given good results? Would love to read your comments below.

Thinking About Giving Up Soda?

It’s still January which means you can make a commitment to change one of your health habits, say that you started in January, and yet you have “enjoyed” your life for the entire 4 weeks of January.

Does anyone else out there think like this?

Whether or not you followed that dizzying logic, here’s my suggestion for a lifestyle change that might save your life, won’t cost you any money, and should actually put money in your pocket!

OK, you say—I’m on board.  What do I do?

Stop drinking soda.

Regular, diet, caffeinated, de-caffeinated, clear, cola…small size, Big Gulp…and anything else that can be construed to be soda.

Doesn’t seem like it should be that difficult to do.  So why haven’t you done it yet?

Perhaps it is a habit that is controlling you, rather than a choice that you are controlling!

Perhaps you have thought about giving up soda, but you don’t know if it will make that much difference.  Please keep reading.

In an article posted last week online, columnists David Zinczenko with Matt Goulding, gave 3 Surprising Reasons to Give Up Soda, including the reality that “many American soda brands are sweetened with high-fructose corn syrup, a heart-harming man-made compound derived mainly from genetically engineered corn.” Think about the implications of long-term ingesting of a large quantity of untested ingredient such as genetically-engineered corn.

Dr. Oz and Dr. Rozen add their own reasons as to why we should Just Say No to Soda.

And there are more articles! If you google the words ‘soda and reasons to stop drinking it’ you will come up with 4,510,000 hits.  It seems that this is a topic that people like to talk about!

Many people are drinking about 450 calories a day!  When I am talking with a client about a weight-management plan, I am suggesting that they decrease their daily caloric intake by about 500 calories.  Just dropping soda (and flavored water, and juice, etc.) could probably do the trick.  If you want additional help in the decreasing-the-calorie project, you could also substitute a great-tasting meal replacement drink mix made with unsweetened almond milk (only 35 calories/8 oz and 50% more calcium than dairy milk!).  Check out Mannatech’s GlycoSlim Meal Replacement Drink Mix on my website.

One last thought.  Instead of unhealthy sugars, you might consider ingesting some very healthy sugars that your body actually needs.  Check them out here.  More information can be found on my website.

Is giving up soda one of those dietary changes you are considering, would never consider, or have already made? You’re welcome to leave your comments below.

Choices for Dinner tonight?

This was posted by Annetta (who had re- posted Judy’s photo) and it ended up on my FB page.  (I still get amazed at FB connections!)

I find the information rather fascinating: seems like it is a no-brainer re: our choices for dinner!

Just curious. Does information like this affect you, i.e., do you re-consider choices you are making when any part of this visual pops up in your mind at a later time? Or do you look at this visual and it goes right through your brain without lodging at all?  Whatever your response, that’s OK…I’m just curious. I’d be fascinated to read your comments.

Only 4 more days!

Anticipation is escalating as Thanksgiving Day is almost here!

Anticipation may be the wrong word to describe your emotions depending on what side of the table you will be sitting…are you hosting, are you simply showing up (we are :), do you like your family (we do!) or not …

Just came across a great post on in which Dr. Stephen Boyd shares some healthy wisdom about Thanksgiving. Conversation about family members may include health tidbits that can be instructive for personal decisions: for example, realizing the number of relatives affected by cancer could propel you to make common-sense decisions about food and activity habits… starting now!

Dr. Boyd also shares a great reminder to include activity as part of your family time: get everyone moving!

A  post on HealthyScience by Nina Fuller, referenced in my previous post “4500 Calories on Thanksgiving Day?” gave great suggestions for healthy substitutions of traditional menu favorites.  If you are the one providing the majority of the food (or just bringing one dish), consider sharing a healthy alternative.  You will be pleasantly surprised at how good healthy can taste- and the raves you will get from everyone about how good it was.

I’m looking forward to excellent food and family time this week.  There is a special element of ‘tasting good’ when food is prepared in a healthy way to look and taste tremendous. However, our entire family is committed to enjoy our time together—and for us, that means moderation, self-control, healthy choices, a good walk outside, and maybe even a board game .

A coaching comment I heard early on in my business is a good one for closing:
Nothing tastes as good as thin feels.

Happy Thanksgiving!