Diet or DIET?

Tonight I went over to a friends house.  She had a little class on Nutrition and it was SO good to have a few reminders and learn new things about diet; not the four letter DIET word that I hate.  There is a BIG difference, at least in my book.  DIET is something {may or may not include a drink, pill or magic cure} that someone tries out for a short amount of time {and may even lose - or gain - an enormous amount of weight}, the quick fix.  Diet REALLY should be PRACTICING good eating habits based on what you need to meet your goals.  It's a complete LIFESTYLE, meaning you do this FOREVER, not just until you meet your goals!!!

So here is a quick version of the 2 hours that we were there!

Let's start with caloric intake.  Here's how to figure out how many calories you should be eating every day.   

Body Weight ______ x 10 = ______ BMR {Basal Metabolic Rate} Or go HERE to calculate with more specifics.
BMR x 20% = _______ DAB {Daily Activity Burn}  20% is if you workout for an hour a day!
BMR + DAB + 600 = ________ Energy or Calories Per Day {600 is approximate number of calories you'll burn in that 1 hour workout}

SO.  We're going to get REAL personal here.  I'm going to use MY number to illustrate better what all that means.

Body Weight 132 x 10 = 1320 {the above website says 1303 so it's fairly close}
1320 x 20% = 260 DAB
1320 + 260 + 600 = 2180 Calories Per Day

Once I have that basic number {2180} I have a lot of power.  I can adjust that number to fit my current needs.  Am I working out a lot and need more calories so I have the energy to do so?  Am I gaining weight when I don't want to be?  It's important to know that magic number!!!  Then it's all about logging your actions!!!

It's important to log EVERYTHING.  I'm REALLY good at logging my workouts.  But I am HORRIBLE about logging my caloric intake.  I was really good at it when I was trying to lose weight but then I let it go.  And let me tell you, I KNOW I'm not eating as well as I should; which is why I put on 15 pounds in 4 months and it hasn't come off for the past 3!  So.  I realized I NEED to keep track of what I'm eating whether I'm trying to lose weight or not.

I also was reminded that what you eat is 90% of weight loss/gain is diet!  Think Biggest Loser!  Rulon was working out like an animal but when he was sneaking a bag of potato chips at night.... he wasn't losing the weight!!  It is so important to watch what you eat for you to achieve your weight loss/gain goals!

Active.com has A LOT of different calculators you really should go look at.  BMI, Body Fat, Caloric Needs, Ideal Weight... Knowledge is power and knowing where you are will help you know what changes you need to make to get to be where you need/want to be. 

Food Labels

I am HORRIBLE about reading food labels.  I'm trying to feed a family of 6 here people.  We don't have the biggest food budget either.  BUT... we don't buy a lot of processed foods.  I'm going to be more conscientious, however, about reading ALL the labels! 

Healthy Foods

My favorite tip is shopping along the perimeter of the grocery store.  That's where the freshest best foods are.  Something great to think about while shopping!

Health Footprint

Have you heard the phrase "Health Footprint" yet? I decided to look into it and I thought it was pretty awesome! The larger your number, or "footprint", the better! Go HERE to take a quick little quiz and see what YOUR footprint is!  It's really interesting to have different aspects of your health brought to your attention.  There's so many facets to heath and we need to be aware of all of them and always be making better choices!

Portions

I LOVE Bob.  Not as much as I love my man in camo {obviously} but this guy has GOT it!  Here's a little tip from my friend Bob on portions {proteins, carbs & veggies}.

Summer Family Boot Camp

My neighborhood just started this "Boot Camp" today and I HAD to share with ya'll! Cause I KNOW you're going to want to organize your own neighborhood Boot Camp after this!! It's all about keeping your kids active and healthy throughout the summer!!

We started out today with a Duathlon. It was split into 4 groups: Beginner, Intermediate, Advanced and Adult {I'll get to distances in a minute}. Afterwards we had treats and everyone got a chart to keep track of points earned {I'll get to that in a minute too}. It was a really fun way to kick this thing off. The kids had SO much fun. And it's helping motivate us Moms too. Every couple of weeks we will get together for a game {kickball, soccer,ultimate frisbee...}. At the end of the summer we will have another Duathlon {same course}, water party and awards ceremony. Fun huh?!

Here's the skinny:

Beginners: BIKE 100m RUN 100m BIKE 100m
Intermediate: BIKE .5 mile RUN .5 mile BIKE .5mile
Advanced: BIKE 1 mile RUN .5 mile BIKE .5 mile
Adult: We haven't done ours yet, so I'm not sure on distances... maybe 1-1-1 or 2-1-1 or 2-1-2?

THEN, all summer you keep track of points earned in which ever category of your choice. One point per day, per action. They are:

Basic
~drink 4 cups of water
~1 hour of playing outside
~1 treat a day {1 SERVING size treat}
~3-5 servings of fruit and vegetables

Intermediate
~drink 6-8 cups of water
~3-5 serving of fruits and vegetables
~one treat a day
~30 minutes intense workout
~20 pushups and 25 sit-ups

Advanced
~drink 8 cups of water
~one treat a day {one allowed on one free day}
~one hour of intense workout
~25 pushups and 50 situps
~5 servings of fruit and 5 servings of vegetables

Adult Advanced
~drink 8 cups of water
~no treats {one allowed on one free day}
~one hour of intense workout
~25 pushups and 50 situps
~5 servings of fruit and vegetables
~I can't remember this 6th one {I'll come back and update it as soon as I find out}

So that's it. We got a simple graph/calendar to mark how many points we got each day. Just before school starts in the fall we'll redo the Duathlon to see our improvement, have a picnic & simple awards {parents are chipping in $3}!

I am loving this idea! What a great way to help motivate kids to be proactive about their health! This is on a small neighborhood scale {20 kids or so} so you can all easily whip this thing together! Help your family and friends get motivated to be active and healthy!! Have fun!

Fresh Produce

I haven't done any of my Fabulous Food Fridays for AGES! And I LOVE those! I love researching foods and seeing what nutrients they are loaded with. It's the inner-wanna-be-dietician in me I guess. So I am resolving to get back with the program.

Today I am going to highlight fresh produce in general. I have been taking advantage of an awesome Co-Op in my area and I am LOVING it!! A few weeks ago I got ALL THIS for $15!! Apples, bananas, tangerines,mangoes... AND lettuce, broccoli, squash, celery, tomatoes, artichokes...Crazy huh?!! This past week I got THIS: bananas, carrots, blackberries, pineapple, apples, oranges, tomatoes, red potatoes, onions, squash, spinach, swish chard, lettuce, celery, cilantro, tomatillos, limes, jalapenos, avocados, garlic and a TON of tortillas. This was more but I got so much more! I love having fresh fruit and veggies on hand. I love that it's available for my kids to snack on and I let them eat as much as they want, pretty much as often as they want; within reason, we all know how too much of a good thing isn't so much of a good thing!

It's a GREAT habit to be in, this eating lots of fruits and vegetables. I am of the opinion that you really can't over-eat when it comes to fresh produce {maybe if you're dipping them all in dips or dressings every time}. I am grateful that I have always loved these things; ever since I was very young I have preferred vegetables and fruits and I continue to crave them daily.

So here's to a fresh new start for our Fabulous Food Friday!! See you next week!

Runner Food

I read THIS awesome article from Fitness Magazine. It's all about great foods for runners. I'll sum up:

1. Small bagel with peanut butter. This is the perfect thing to eat in the morning before a run. Great energy and staying power in here!

2. Bananas! These babies are a great source of potassium which helps regulate blood pressure and reduces the risk of stroke.

3. Berries. Berries are super yummy but in addition the have potassium and vitamin C which helps your body repair itself!! Feed those muscles people!

4. Broccoli. This green tree is a powerhouse!! Loaded with vitamin C, potassium, fiber, and phytochemicals! All of which are huge for peak performance and health!

5. Yogurt {they list low fat but this is one I don't skimp on}. Yogurt is loaded with Calcium AND protein!! Great for bone density and muscle food!!

6. Lean Beef. High in protein and iron! Did you know that an iron deficiency can lead to fatigue? Yep. Just another reason I love Beef... after all... Beef, it's what's for dinner!

7. Wild Salmon. Packed with omega-3 fatty acids. Great for your heart, inflammation, and helps ward off disease!

So there you have it! 7 foods that are great not just for runners but for fitness enthusiasts alike!!

Note to Self...

This family is a home cooking kind of family. We rarely eat fast food. Tonight we decided it would be fun to take the kids, grab them some kids' meals and let them watch a movie in the car. I know... thrilling!

Not. So. Much.

We first went to Sonic Drive-In. You know the place, where the car hops ride around on roller blades and greet you with a smile?! Yeah, that's the place. We {the man and I} have been wanting to try their new Ched 'R' Peppers Supersonic Cheeseburger. Then we drove across the street to McDonalds where the kids got themselves some Happy Meals. Yay {full of sarcasm}.

Check out this monster of a burger. I will fully admit that this beast tasted scrumptious. I ate 1/2. I ate all the free tots that came with it. No Soda. The kids were thrilled with their food too.

Skip forward about 1.5 hours. We are all feeling kinda crummy. The kids can't sleep; their tummies hurt. There was nothing "wrong" with the food {besides being loaded with calories}. But when you don't eat this kind of thing, your body is sure to tell you that it REALLY DOESN'T LIKE IT!!! We aren't puking or anything, but we sure as heck don't feel very well.

It's like a rock sitting in your gullet. It's heavy. It makes you feel sluggish. At least I do anyway. I was going to do a workout tonight... I for sure would be tossing my cookies after the first 5 minutes. Now I'm ticked. Next time, I think we'll head to Arby's or Subway!

ALL Good

For dinner last night we had THEE most killer meal!! We LOVE LOVE LOVE Fish &/or Shrimp Tacos. Serious Love!! I defy you to find something that isn't FABULOUS for you in this meal!!

Cabbage is good for your gastrointestinal health and helps with body cleansing. Tilapia has those awesome heart healthy omega-3 fatty acids. Black beans are packed with fiber and high quality protein. Salsa is THEE best condiment there is; this pineapple salsa was a new concoction that was a HUGE hit! So though it was all just a eye ball / make up as you go kind meal it turned out PERFECTLY!! Hope you enjoy it too!!

**Measurements are a guesstimate so add more/less to suite your personal taste

Pineapple Salsa 1 Can pineapple tidbits {reserve juice}
2 oranges {peeled & cut in chunks}
1 mango {cut in chunks}
1 bunch cilantro {chopped}
1/2 cup Mezzetta tamed jalapeno slices {cut in quarters}
1/2 purple onion {chopped}
3 Tbsp lime juice
1/4-1/2 cup pineapple juice
garlic powder {to taste}
onion powder {to taste}
salt {to taste}

Mix fruit, cilantro, jalapeno & onion in a bowl. Add pineapple and lime juice. Gradually add spices until you reach desired taste. Add more juices if desired.

Fish/Shrimp Tacos

Corn Tortillas
Cabbage {shredded}
3 Tilapia pieces
Shrimp {shelled and de-veined}
Pineapple Salsa
1/2 cup pineapple juice {twice}
3-4 Tbsp lime juice {twice}

In baking pan place Tilapia and cover with juices. Bake at 350° for 10-15 minutes; or until while and flaky. Meanwhile, saute shrimp in pineapple & lime juices. Layer corn tortilla with fish or shrimp and top with cabbage & salsa. Serve warm black beans on the side.

Pot of GOLD!

Remember my obsessive post about Mazzetta products awhile back? Well check out THIS pot of gold!!! My new friends/family of Mazzetta sent me all these GLORIOUS products to try!! I've already busted into the cauliflower, peperoncini and brussel sprouts. DELICIOUS!!! Our favorite of those three is the Garlic and Dill Peperoncini. SO SO SO YUMMY!! We're having some friends over this weekend and we're going to break into the olives... I can't wait!! I have to thank Chris at Mazzetta {yet again} for spoiling me rotten with this package! Thanks a million times over!! I have died and gone to heaven!

Fad Vs. Forever

I have BIG issues with Fad diets. I have issues with "diets" in general. There are SO MANY who will jump on the newest fad diet; taking pills or shots, drinking special mixes, cutting out food groups entirely... you've heard of them... I'm not going to name names... yet.

THEY DON'T WORK!! Yeah, maybe you'll lose weight. Maybe you'll lose A LOT of weight. But these "diets" mess with your metabolism! And once you get to your ideal weight, you quit the program and guess what... you put all that weight right back on!

The ONLY {in my HUMBLE opinion} sure fire way to do this is to make healthier choices in EVERY aspect of your life.

* Exercise. Make the time to do something physically active EVERY day {okay, I take Sunday OFF}. Park your car farther away from work or the store. Take the stairs. Go on a hike. Try a new sport. Remember to let your muscles rest... don't work the same muscles day after day! Trust me. You will have MORE energy, you'll SLEEP better, you'll FEEL better!

* Eat Healthy. Eat a balanced diet; rich in fruits, vegetables & whole grains. Get plenty of protein to replenish those worked muscles. Check out the links on the side: My Pyramid is a great place to start. If applicable: quit smoking &/or drinking. Ditch the soda... completely {I am happy to say that I've finally done this! All but on rare occasions anyway}. Opt out of chips, and other "junk" food. Don't buy any of it... you can't eat it if it isn't there!!! You'll be GLAD that you did!!

* Mental Health. Relax and take time for yourself. Learn something new. One of my favorite quotes is, "There must be quite a few things a hot bath won't cure, but I don't know many of them. ~Sylvia Plath". Think positive thoughts and let go of negativity. Surround yourself with positive & motivating people. Be HAPPY! This is a huge part that people overlook. It goes a long way, I promise!

There. That's it. I know there can be extenuating circumstances but these changes should be made regardless! There is no quick fix. There is no final destination. It's a constant journey and process. So even if you've made it to that magic # {I'll delve into my opinion on THAT later}, that doesn't mean you're done! You will ALWAYS have to make choices for a better life, a healthy life.

But the good new is... it get's EASIER to make those choices!! If you listen to your body, you'll know what it needs and wants... and it ISN'T CRAP!!! Your body WANTS to be pushed physically. Your body NEEDS good foods for fuel. Your mind CRAVES happiness. So what are you waiting for?! GET OFF YOUR BUTT & give your body what it wants, needs & craves!!!

**off my soap box... for now °Ü°

Don't Forgetta Mezzetta!

This is my guilty pleasure. I am salivating just THINKING about these babies!!! First and foremost is the Peperoncini. I buy a big jar of the sliced peperoncini and I eat them with EVERYTHING! I put them on my salad, eggs, meat, sandwiches, pizza... mmm. They are OH SO GOOD!Number two is this Italian Mix Giardiniera. For only 5 pieces there is zero fat and only a very small amount of calories {though the sodium content is a little high}. Great as hor devours or as a snack. These roasted peppers are DIVINE I tell you! Sweet and oh so good! Like CANDY!! We put them on meat, sandwiches and salads too. Oh goodness, there go my salivating glands again!! And lastly, their olives. Oh My HECK!!! I LOVE green olives, they are too yummy. These jalapeno stuffed ones are killer!!
I haven't tried these bleu cheese stuffed olives but you can bet that I WILL be!!Do I sound like a paid advertisement or some infomercial yet? Sorry. But I love these. What's something that you've just GOT to have?

Eat The Rainbow

I have ALWAYS been a veggie kind of girl. Even before fast food had good salads, that was what I ALWAYS ordered {and still do}. I LOVE LOVE LOVE fruits & veggies. And I am EVER so happy that I found a man that loves them too. Our kids are following right in our footsteps and I am SO relieved. I will admit, though, that I've got one little man who has always struggled. It's a texture thing; he hates apples but loves applesauce. We've come a long way but he far from LOVES them!

We have always told our kids the crazy superhuman things foods do for our bodies. Things like: carrots help you see in the dark. Spinach helps your red blood cells carry lots of oxygen in their red Corvettes. Bananas help your body absorb nutrients. Tomatoes help you have a strong heart. Blueberries feed your brain so you can be smart. It gets them hyped about eating healthy; and they aren't too far off from the truth!

I always try to have a green salad made up and in the fridge. Hawkeye & I eat them for lunch and we have them with every dinner {unless we're a day or two from pay day, which usually means I'm plum out of produce}. We also have a veggie on the side and sometimes a fruit. And we try to have strictly vegetarian meals every once in awhile too. These guys are good about eating their salads {the boys don't even like dressing on their salads!!!}

Out latest tactic has been our new family motto: Eat The Rainbow. We talk about what colors we are eating and what those foods do for our bodies. We want them to have a love of ALL fruits and vegetables. It's been so fun to have these little minds grasp the awesomeness of what each one does for us.

One of my BIGGEST pet peeves is when I hear about ADULTS who won't eat vegetables; like they are 2 years old throwing a fit over a piece of broccoli. Grow up people!!!

How colorful is your plate?

Weight Loss Secrets

The Reader's Digest had a couple AWESOME articles this month. Today I'm going to highlight their article "Weight Loss Secrets from around the world" by Joe Kita. It's safe to say that we are not the only people who are trying to manage our weight and our health. A global poll was done and these are the results.

Every culture has their own way of managing weight in a sense. There are traditions that govern the way we eat, when we eat, how much we eat and what we eat. I thought is was SO COOL. My family actually buys into a lot of these things already and we are excited to try out a few others as well!!

THAILAND: Like spicy food? Thailand is the place for you. They've got some of the spiciest food in the world! Now I've always known that spicy food raises your metabolism but this article says that it's not just that but that because of the spicy food, you eat SLOWER!! Which is a great habit!!

UNITED KINGDOM: We've all heard about fast food sizes being completely over the top huge right?! Well in the UK you won't be ASKED about super sizing your meal. They prefer smaller portions. A large Coke in the US has 100 more calories than one in the UK!

BRAZIL: Rice and beans are served with practically EVERY MEAL! Low in fat, high in fiber! Brazilians are well known for having beautiful beach bods!!

INDONESIA: Fast. As in, skip a meal or two every now and then. They fast from dawn to dusk. They connect this with breaking mindless eating patterns.

POLAND: {Can I just say that I SWEAR by this one? LOVE IT!} Poles spend about 5% {got that?} of their budget eating out!!! In comparison, the average American family spends 37%!!! Seriously. Knock it off!

GERMANY: {again, one I can't encourage enough...} EAT BREAKFAST!!! 75% of Germans eat breakfast DAILY. Yeah, just 44% of American claim the same! What are they eating? Fruit, Whole-grain cereals and breads.

NETHERLANDS: These people know how to get around... on a bike that is!! BIKES outnumber people! 54% of Dutch use their bikes DAILY!! The average Dutchman pedals 541 miles per year! AND they also consume about 85 MILLION herring per year!!! Herring is one of those oily fishes that has a lot of omega-3 fatty acids.

SWITZERLAND: Muesli: porridge made from oats, fruit and nuts. The Swiss eat it for breakfast or evening dish. Loads of fiber and those ingredients are all linked to better health and weight control.

RUSSIA: Grow your own fruits & veggies! Eat them. Can them. They're SO good for you!

MALAYSIA: Curry. {oh, I LOVE curry} Studies with mice have shown that the ingredients in curry gained less weight. But besides that, curry just rocks!

HUNGARY: Pickled things {cucumbers, bell peppers, cabbage, tomatoes...} can help reduce blood pressure, blood sugar levels and the formation of fat!

NORWAY: I think I need to move to Norway; I'd fit right in!! EVERYONE {no matter the season} goes on a hike on Sunday, well practically everyone! They go walking, hiking, cross country skiing... GREAT; sign me up!

INDIA: Yoga. Yoga is awesome! I love yoga! It is great for stress, flexibility & it facilitates weight loss too!

JAPAN: Apparently everyone in Japan takes a 20-30 minute nap every day! Chronic sleep deprivation raises the risk of weight gain. Who knew?!

FINLAND: Nordic walking. {Okay Norway, I may have to choose Finland instead... sorry}. Basically it's hiking with poles or sticks any time of year. Because you're using poles you are burning more calories too. Plus your OUTSIDE getting loads of fresh air. I'm convinced!!

MEXICO: My husband has been telling me this for YEARS!! 1. Eat breakfast. 2. Eat a BIG lunch {between 2-4}. 3. Eat a SMALL dinner. Well, here it is in writing. Here's the thought. You eat the majority of your calories between 2-4 and you burn them off during the day. Eat a small dinner and you'll be hungry in the morning and actually eat breakfast every day. Makes a lot of sense!

So. There you have it. Tips from around the world! Thank you Joe Kita for this article. I loved it!

Meal Plan

My good friend requested that I post a monthly menu. I debated for a second whether or not I should; I wondered if we practice what we preach!! But part of my philosophy with nutrition and health is being REAL. Feeding a family of 6 good and nutritious foods in this economy {with our income being in retail sales... not exactly lucrative at the moment} can be REALLY hard!! So we make exceptions and do our best. It IS possible to be healthy even if you can't afford to eat all natural foods; we eat A LOT of rice, pasta, potatoes... it's all about portions!

So just last night I worked out our meal plan and my man did the shopping this morning. We haven't been to the grocery store FOREVER so we had to do things a little differently. Albertsons had a GREAT sale on meat so we stocked up and then built our meals around that. So here you have it; this is what we'll be eating for the rest of the month! We don't set specific meals to specific days, we just have a list and pick what we're in the mood for.

BREAKFAST: {you will NOT find cold cereal on this list!!! Do NOT skip this meal!! It boosts your metabolism & decreases urges to snack! It's the MOST important meal of the day!!}

720's {a breakfast roll that the man made up, it's like a mix between a breakfast burrito and a cinnamon roll. Hard to explain but KILLER DELICIOUS!!}
Quiche - loaded with meat & veggies
Omelets
Biscuits & Gravy
Breakfast Burritos
Breakfast Sandwiches
Pancakes
Waffles
Huevo Ranchero {our version has refried beans in addition to eggs, corn tortillas and salsa}
Eggs, Hashbrowns & Toast
Eggs, Sausage & Grits
Oatmeal
Malt O'Meal
FRUIT - we eat A LOT of fruit
Smoothies {pre workout, with protein for the man... he keeps encouraging me to add it to mine too}

LUNCH: {Our lunches are generally the EASY meal of the day.}

Leftovers
Turkey Sandwiches
PBJ's
Mac & Cheese {homemade ONLY}
Chicken Salad

SNACK: {after school the kids are usually REALLY hungry. So they have a snack before hitting their homework}

Turkey Rolls {tortillas with turkey, cheese and pickles}
Cold Cereal {IF we have any}
Sandwiches
Fruit {usually apples, bananas or oranges}
Crackers with turkey & cheese

DINNER: {A lot of our dinners are the fix it & forget it type (crockpot). I teach piano & violin lessons after school and I rarely have time to fix a good dinner after wards. Keep in mind that with MOST of these meals there will be a green salad as well; we also try to have some type of veggie &/or fruit side. We also on occasion will have desert, usually on Monday (family night), but not often}

Loaded Chicken w/ mashed potatoes
Reuben Sandwiches
Open Faced Sandwiches
Roast Chicken w/ potatoes, carrots & onions
Pork Chops w/ CousCous
Russian Pork Loin w/ rice
Beef Roast w/ baked potatoes
Elk Meat Loaf w/ mashed potatoes
Spaghetti Carbonara
Spaghetti {loaded with veggies}
Chili w/ baked potatoes
Hawaiian Haystacks
Tacos
Veggie Burritos
Shepherds Pie
Pizza {homemade}
Chicken Noodle Soup {using leftover chicken from roasted chicken}
Chicken Enchiladas {also using leftover chicken}
Curry w/ rice {using leftover beef from roast}
Leftover Night {we have to schedule at least one of these a week, sometimes two. We make up menus by what is leftover in the fridge. We have waiters and a chef. VERY FANCY!

So there it is. We VERY RARELY eat out. We drink A LOT of water. I'd LOVE to see what's on YOUR table... with the adjoining recipe of course!!

Breakfast of Champions

We ♥LOVE♥ breakfast! It's the most important meal of the day, didn't you know?! A few of our favorite breakfasts are breakfast burritos, crepes, oatmeal, 720's {a breakfast roll we've thought up and perfected}, quiche... okay so we love everything breakfast! We really believe its importance though. We want to be sure our kids have a lot of energy and brain power for school and we want the same for ourselves. So we are sure that EVERY morning we eat a good breakfast... you should too!

I found this awesome article HERE. It mentions a few studies to back up breakfast! One has found that if you skip breakfast you are 4.5 times MORE likely to be obese than those who eat breakfast daily. Now, this article is geared more towards cereals. If you listen carefully to those commercials they always say, "PART of a complete breakfast". So in my HUMBLE opinion, you better be eating something else too. Say, a bowl of fruit & yogurt or some scrambled eggs... whatever you prefer but a bowl of cereal just isn't going to cut it.

Still not convinced? Try these articles on for size. THIS one is about breakfast & the connection with weight loss. THIS one talks about the many benefits of eating breakfast. I could go ON and ON. There are countless articles on how important this is.

So here's to eating better! Start your day out right!! Eat a good breakfast!

The Soda Pop HAS to Stop

My family is really good about NOT drinking soda. Our kids don't even get their first drinks of soda until, oh... 4 years old. My husband doesn't touch the stuff; okay maybe the occasional Henry Weinhard's but seriously, that's ONLY for special occasions... like maybe holidays! I, however, am a closet soda lover!! We NEVER buy the stuff... because if it's around... I WILL DRINK IT!! There, I said it. Do I favor one soda over another? Not really! If it's bubbly, I'll drink it... unless it's diet, no way will I drink diet. What's sad though is I may not even really LIKE it but I STILL DRINK IT!! I HATE the way my body feels afterwards too. But does that stop me? No. Sigh.

As of late I have been drinking A LOT of soda too. 7Up has to put out their so super yummy Pomegranate flavored drink on the shelves this time of year and I cave... big time. Plus I took my four kids on a little road trip and I think I drank more soda in that 2 day period than I did in our entire 8 day vacation in October. YUCK!

Why do I do this to myself? I feel dehydrated and grimey. Carbonation is so horrid. Whether it's in soda or water {don't even get me started on how stupid I think THAT is} carbonation is just not good for you! Those little bubbles detroy the nutrients and digestive enzymes in the food we eat. It makes bones brittle. For crying out loud I use Pepsi to clean off my car battery!!! I can only imagine what the stuff is doing to my digestive tract. And though those Diet sodas may toot the Zero-Calorie horn, the sugars in diet soda are WORSE for you!! Thank goodness we're down to just 2 cans of soda left in the house. I've got my bottle of water following me around the house again and I'm sure I'll be feeling MUCH better soon!

Holiday Struggles

"THE" holidays are nearly upon us! One of the most difficult times of the year for SO MANY of us, myself included. So I thought I would do a little introspective searching and admit to some of my biggest struggles. All in hopes that I will be able to avoid making some grave mistakes this holiday season!

* The TREATS! The plates and plates of goodies brought by well meaning and dearly loved friends. I am a sucker for home baked goodies and they more than bounteous this time of year! My favorites? EASY! Pumpkin roll, carmel, carmel apples, dipped pretzels, toffee, huckleberry, pecan & pumpkin pies, cookies, fudge... okay, you get the point. SEE? I am in serious trouble!

* The COLD! I have THEE hardest time dragging my butt outside to run when it's cold! But even worse, I HATE running on the treadmill {though it's better now with books on tape}. So my exercise drops off dramatically for November-February or March! Not this year though... right?!

*The FOOD! Totally different category in my opinion. I do try not to over eat at Thanksgiving and Christmas dinner. But how can you NOT when it starts before the meal even starts? Veggie trays, cheese ball, salsa, dips, mazzetta's peppers and more? Then there's turkey & homemade stuffing, cranberry sauce, salads, rolls, potatoes, beans and more!! Top it all off with a variety of homemade pies... I'm a lost cause. I'm sure to eat twice my body weight!!!!

*TAMALES! This technically could fall under the "food" category but it probably deserves one of its very own. We love tamales. We make A LOT of tamales. It's a tradition that we started nearly 10 years ago and it is one of my favorite things about this time of year. The problem is even after sharing with friends and neighbors, there's always a lot left over {intentionally}... and you guessed it, I eat my fair share of those "left over". Oh but they are SO GOOD!

Sigh. That about sums it up. Though I'm sure that I'll think of more things as they surface! What about you? What's your Achilles Heel?

Nutrition Facts

My son came home from school with a little card that he got at lunch. It had a few nutrition facts that I thought were interesting.

Each person has about 10 THOUSAND taste buds.

What food group provides the MOST energy to run & play? Bread, Cereal, Rice & Pasta

What fruit tree grows on every continent except Antarctica? The PLUM! They are a good source of vitamin C!

To help heal cuts & keep skin healthy you need to eat foods with what? Vitamin C! A few good sources are oranges, lemons and grapefruits... yummy!

Our bones are made mostly of calcium. That food group has a lot of this? Milk Yogurt & Cheese!