Tag: diet

Now and Then


Above are my “Now and Then”  weight loss photos.  Both taken in Cancun 10 years apart and about twenty-five pounds apart. I initially lost over 30 pounds but, like any human being, my weight has fluctuated. Back when I was 19 (left) I remember a diet that consisted of many bowls of Honey Bunches of Oats cereal, frozen pizza, and other packaged foods that shall remain nameless. It was a very carbohydrate heavy diet. I have always had a huge appetite and love for food. I still eat a lot, but it is primarily vegetable and fruit based with clean sources of chicken, beef and fish and little to no grain/wheat or processed food. Don’t get me wrong, I still have cheat days where nothing is off limits. I indulge and then I am excited to get back to eating clean. I will always have to be conscious about what I eat and pull back on the reins when I am getting off track.

It’s strange to look back and see how far you’ve come. I think it is important to share my weight loss progress photos so others can see that I am not one of the genetically blessed who happens to love eating healthy. I love eating healthy because I am not genetically blessed and it has worked for me and changed the way I look at food. That is why I went to school for dietetics and want to help others.  It is also important to mention that the ” progress” or “after” part never ends. If eating healthy is a choice you make, you have to work at it daily. It is a journey with ups and downs. But it is worth the ride to feel great about yourself. I turn 30 this year and my hope is to be even healthier in my 30s than I was in my 20s. I have had anxiety about approaching this new decade of my life, but I believe the old saying that some things get better with age. I hope to be one of them.

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March is National Nutrition Month!


The month of March is the perfect time to jump start a healthy eating plan and get moving! Sort of like spring cleaning for your body. A great way to begin cleaning up your diet is to add more whole produce and eliminate processed foods. Below are 20 simple ways to add more fruits and vegetables to your diet from The Academy of Nutrition and Dietetics and Eatright.org website.

Eat Right
Food, Nutrition and Health Tips from the Academy of Nutrition and Dietetics 20 Ways to Enjoy More Fruits and Vegetables

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and fiber. All this is packed in fruits and vegetables that are low in calories and fat. Make 2 cups of fruit and 2 1⁄2 cups of vegetables your daily goal. Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
6. Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.*
7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or
a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
8. Place colorful fruit where everyone can easily grab something for a snack-on-the- run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
9. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.
10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.
14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.
15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.
16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of frozen yogurt. Sprinkle with a tablespoon of chopped nuts
17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans). Top with dressing.*
19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.
20. Dip: Whole wheat pita wedges in hummus, baked tortilla chips in salsa, strawberries or apple slices in yogurt, or graham crackers in applesauce.