The Resolution Letter

Holiday Greetings!

I hope your holiday season has been filled with loved ones and much joy!  I find it bittersweet as I contemplate taking down the ornaments and putting the house back together in normal décor.  It is time to start fresh with the New Year!  Three Christmas celebrations gone by for me and now my nutrition and physical fitness are also in need of a fresh start. 

Every New Year brings with it new resolutions, new promises and in many cases, the same attempt at exercise plans and weight loss.  What are your New Year’s Resolutions? Is weight loss or healthy eating on your list?  Perhaps you are trying to find a way to increase your activity without breaking the bank or over-committing.

If so, I want you to know that this year can be different.  This year you CAN succeed. You will succeed and I can help you. This isn’t a fad.  You don’t have to starve. I can help you succeed with a realistic nutrition plan that will become a normal way of life for you.  This is NOT a diet.

2013 is your year.  2013 is the year that you make a plan to get and stay healthy and I want to help. I have the tools that can get you to where you want to be whether you are interested in learning to eat healthier, weight loss or improving performance as an athlete.

As many of you know, for the past 2 years I have been working with AdvoCare products and have seen results not only with friends and family members, but with my own personal goals. I truly believe in these products and offer personal guidance with any program you start (grocery lists, instructions, coaching and more).  

AVAILABLE JANUARY 1ST, 2013, 9AM CST: Take advantage of LIMITED TIME specials on the 24 Day Challenge, 24 Day Challenge & Beyond Bundle AND the RELEASE of Can You 24 WorkoutSeries.  Need added Incentive?  Enter AdvoCare’s $40,000 TransformationChallenge.  Contact me in advance at 763-242-3265 or email me at lizblom@comast.net  to find out more about these specials, how you can gain additional discount and get personalized coaching and accountability. 

One final note:  If your pocketbook took a hit during the holidays you might want to ask me about the AdvoCare Opportunity.  I am always looking for champions to join my team.  AdvoCare provides a proven income opportunity for those that choose to pursue it.  This is a voluntary, part-time, plan B income source.  It has provided me with more than that, including flexible work hours, personal growth and the ability to impact lives.

Be Well!

Liz

Liz Blom, RD

Nutrition & Wellness Coach

Independent Distributor & AdvoCare Team Builder

763.242.3265

www.myadvocarecoach.com

For nutrition and wellness information follow me on Facebook @ http://www.facebook.com/lizblom.nutritionandwellness

Confessions of a Wisconsin Girl

What do think of when you hear Wisconsin?  Let's keep it food related sports fans.

Yes, I am thinking about cheese.  As I was eating a salad for lunch it struck me just how far I have come.  I really, really like cheese and I am especially fond of  Wisconsin cheese.  It could be the Wisconsin girl in me, but I find those not from Wisconsin also find themselves in a vulnerable state when a cheese tray presents itself.

Fellow cheese-lovers pay attention.  This is for you.

A little history on my own personal nutrition journey with cheese.  Laugh all you want but this is a true story.  I grew up in the small town of Mauston where cheese was a main staple for a family of 5 girls.  My Mom was a busy lady therefore we ate what was convenient: cheese and crackers, macaroni and cheese, grilled cheese, cheese pizza, lone slices from the big block of American cheese she would buy and of course Velveeta (not sure I consider that cheese anymore). I think you get the drift.  At one point my sister worked at a cheese factory.  This added to my love for cheese. Hello Gouda!!  Of course the squeaky cheese that is near and dear to my heart, cheese curds, are still a favorite.  Yes, non-Wisconsin people, they come without breading and can be found fresh daily in the convenience stores across the state. They have traveled across the border to places including CT, KS and MN.


So, have I overcome this love for cheese?  Not in my lifetime. What I have done is learned to enjoy it and not let it consume me.  I know my limitations; I do not buy blocks of cheese unless I am entertaining and the same goes for cheese trays.  I will order some occasional Colby-jack for my kids from the deli.  Cooler weather will bring grilled cheese, so the American slices will appear.  But my best personal tip.  Buy it shredded.  A little cheese goes a long way.  Crumbled feta, is another favorite.  Parmesan is the bomb! String cheese in a single serving package is also a house staple.  Non-fat cheese...not a favorite.  I will occasionally opt for the the low-fat string cheese just because I like the texture.

 If I'm going to enjoy it, it might as well be real. That's all my fellow cheese lovers.  I am not going to break it down any further and tell you to choose one over the other.  That is not what balance is about.  Enjoy your cheese and eat it too!


If you are looking for basic meal and snack ideas and want to know more about my nutrition philosophy feel free to visit my page on Facebook page at http://www.facebook.com/lizblom.nutritionandwellness

Challenge

Pop quiz:

• ·         Are you happy with the life you are living?
• ·         Do you love your body?
• ·         Do you love your daily frame of mind and energy?
• ·         Do you love what you do?
• ·         Are you getting paid what you are worth?  
• ·         Will you be happy living the same life 2 years from now?

If you can honestly answer all of the above with YES, good for you! Great for you!!! Enjoy your day and days to come!

Not where you want to be? Then it’s time you explore your options. It might be time to get uncomfortable. It might be time to challenge yourself and those around you to. Find your solution.

If you are a competitive person, a challenge will peak your interest. To others a challenge might not be what you are looking for. A life style change perhaps, but this too can be daunting to some as they have failed prior attempts. A commitment…well for some men, I know you are running the other direction. I forbid the 4 letter D word unless we are referring to the basic nutrition you put into your body, or lack thereof, to fuel it day to day.

So what is this challenge I speak of?  Supplementation. By definition a supplement is something that completes or enhances something else when added to it.  Increased energy, craving control, feeling better, looking better and moving better. A better quality of life: This can be achieved by choosing the right supplement (remember the definition) for you.  Perhaps added income helping others? Finding significance in adding something of value to someone else’s life? Priceless in my book. For me it started with a friend who saw the value in me; who put their fear aside and shared with me; who enhanced me; who provided me with a supplement. Looking for details on my supplement of choice? I am happy to share. If this is not your solution I applaud you for looking.  

One last question:

• Are you ready to Do Something?

If you would like to learn more about the challenge or just basic balanced nutrition you can find more at http://www.facebook.com/lizblom.nutritionandwellness.

Are you Curious?

Oh My Goodness I am fired up today!!  No worries, this is a good thing.  

Do you consider yourself a curious person?  Do you ever read a book, see a show and then slightly obsess over the fact that you were not ready for the story to end.  Can you relate?  Did they live happily ever after?  Did they get married? Have kids? What about the "Biggest Loser" did they keep the weight off?? Did they help family members to do the same? Whatever happened to the man who....  and it continues.

So today I am going to share just one continued journey/success story with you.  I  want you to know one is very difficult at this point because the stories are many!!!  The majority if not all of the credit goes to the individual because it takes a level of readiness and commitment to choose to change.  I will however point out that the common factor in all of these stories includes a vehicle of sorts; a vehicle that works to promote a lifestyle.  It is NOT a cult but IS a culture, of health, wellness and even the Extraordinary.  

Here it is, the one continued story I am sharing today...

Back in December My Aunt Jennifer sent me the most exciting email   

Dear Liz, 

Hope this holiday season is finding you happy and healthy!I just wanted to share a little of my success with you. Today, I bought asize 4 stretch jean and they fit really well! I used to be a size 10! YIPPEE! OK so, I know that the cut of the pant was large, (a size 8 in other jeans are just starting to feel loose), but I have to tell you that I was jumping for joy! Although my weight has plateaued at around 135, (Not too bad for 53!) my body is still shape changing. I'd like to think it is the AdvoCare and a little dedication! And, even though I am finding it difficult to squeeze in the extra workouts right now, my body is continuing the process. You promised me that if I remained committed to this program that I would achieve my goals! Thanks for those words. They became my mantra of the year! Thanks so much Liz for getting me hooked! Have a most blessed holiday season, dear! Can't wait to see you in the spring!

Much love,
Auntie Jen

I then posted her fitness journey on my facebook page in December of 2011.  The responses were most exciting as her journey inspired many. 

Curious as I indicated at the beginning of this blog post I asked her for an update…

Hi Liz,

I continue to be totally thrilled with the AdvoCare products.  I am happy to say that I have maintained my original 15 pound weight loss for a year and a half now and am slowly creeping down to my goal weight.  It's those infamous and evasive "last five pounds" that seem to elude me!  But you told me once that if I stay committed it would happen, so I continue to persevere!  I love the Spark and Rehydrate, especially this time of year.  Exercising in this heat can really take its toll!   My favorite thing is to mix the Mandarin Spark with the Mango Pineapple Rehydrate.  The flavor is really yummy and intense, and the benefits are even better! I also love the meal replacement shakes.  They really save me when I'm in a hurry, or just don't want to fuss with making something!   I think the thing I appreciate the most is how good I feel and the energy I have when I'm dedicated to the entire regime.  I find my body responds better when I put the work into it.  It is really a great system of balanced nutrition.   Truthfully, my weight isn't as important as how I feel in, and about my body.  I can tell you the word that describes it best is "healthy"!  Who can ask for more?!

Love you Liz!

Jen

If you have questions on what program or products my Auntie Jen is using or if you have any other questions about AdvoCare, please email me at lizblom@comcast.net.  You can also visit my Facebook page at https://www.facebook.com/lizblom.nutritionandwellness for wellness information.

Writer's Block - Back to School

I cannot tell you how many times I have thought about this blog over the past few months.  I even went as far as sitting down once and typing before my infamous 20 year class reunion in July.  Obviously, that did not get posted.  I'm blaming it on "writer's block" aka, in my world, "SUMMER."  We all have our excuses, some of them better than others.  Often they are unknown to one another unless we reach out and share or ask for some help.

This recent bout of writer's block for me included  full-time summer motherhood (in no particular order: events planner, chauffeur, short-order cook, nanny, grocery-getter, friend, disciplinarian, boss, mentor, teacher, lifeguard, referee and housekeeper); a multitude of fitness endeavors; my individual AdvoCare business, and one suddenly very ill mother-in-law who helped put a number of things into perspective (she is getting better every day).

Basically what I'm trying to say is finding and maintaining personal wellness is a lifelong education in the school of life.  We can continue to go to school and learn everyday but until we are practicing life we can only carry the tools and hope we remember how to use them when we need them.  

Lucy - on her first day of school 2010.
"Watch your Step" 

As the new school year begins, regardless of whether you have kids, are going back yourself, or just find yourself tested by the increased traffic in school zones remember that seasons change, writer's block will pass and the school bus of life will be bumpy.  Make sure you enjoy the friendship and laughter along the road, remember others are on the bus with you and let the school-life bus carry you past excuses and onto a new day of school.

Enjoy the last days of  your "SUMMER."  I plan to do the same but am looking forward to getting back on the bus! ~Be Well

Inspired by a recent read -  The ENERGY Bus ~ Jon Gordon

For more nutrition and wellness information visit my face book page http://www.facebook.com/lizblom.nutritionandwellness.

"I Work Out"

My intent was a weekly blog.  As it turns out, that is not happening.  I enjoy it, I really do.  However I enjoy talking face to face or using my voice and hearing a response on the other end.  I find it much more rewarding.  So if you stick with my randomly timed blogs, I will continue, just not as often as I had planned.

Believe it or not, talking to people about nutrition never gets old.  What does get old is knowing people are going to do what they want until they are ready to make a change.  So, today I'm taking a break from nutrition talk to give a shout out to its counterpart: Exercise. Let me start by telling you I have no certifications in fitness what-so-ever.  I have however been running as early as I can remember.  I guess you can call me a recreational athlete. I started out running from the boys on the playground, racing neighbors in the driveway or my sisters around the house and even at times running away from my Mom when a spanking was coming my direction for good reason I'm sure.  It's just what I did and continue to do.   From a sprinter to a distance runner is the direction I ran, running both cross country and track in high school.  Fitting now that I grew to the long and lean length of 5'2".  After high school I ran through college, just for stress relief and socially to gain no more than the freshman fifteen.  I continued to run before and after the birth of my two children.

My first sprint triathlon 2010, with my favorite cheerleaders

My running took a turn after the birth of my second daughter Lucy. I ran my first 10 mile road race. I loved it! I then ran a 1/2 marathon and loved it. After that, I knew then I was ready to take on a goal I had pushed aside...the full marathon, 22.6 miles.  I did this with The Leukemia & Lymphoma Society, Team in Training, October 1, 2006 inspired by two beautiful ladies and friends who had lost a battle to cancer just months prior, Anne Boehm and Tracy Hoffman.

To this day when I run I think of those who cannot.  It's a blessing to have a body and a choice of how we move it and feed it.  I am not saying that everyone should take up running, however if the mood strikes you, get off of your couch and move!  If you look at when my love for running began, it started as a childhood memory.  What did you like to do as a child? Did you swim, bike, run, hike, jump, climb, lift heavy objects for show?  Find that lost movement. Then choose to change and the rest will fall into place.  

Be Well!

                                           

For more timely nutrition and wellness information visit me on facebook http://www.facebook.com/lizblom.nutritionandwellness.

Blog About A Blog

So I started following a blog that came across my face book feeds.  It is a journey of a young woman who is giving the AdvoCare 24 Day Challenge a try. Here is the link if you want to see it for yourself  My Proper Binge. Yes, I work with AdvoCare as an independent distributor but only after much skepticism, research and personal use.  What I am about to say is my personal opinion, but I like to think I have enough experience and training to evaluate it.  I am now convinced AdvoCare might be one of the best long term approaches to weight loss and weight management available.  Notice I did not say on the market.   You will not find it on a shelf in the common market place, even though it is a 19 plus year old company.  This will not be the case for much longer.

AdvoCare is a direct sale company by design.  Please do not let me lose you on the direct sale part, it left a sour taste in my mouth for a very long time, even after I had fell in love with product.  Obviously that changed with time and more knowledge.  I am not going to go into what makes AdvoCare a better direct selling company or why direct sales is a smart business, there are plenty books written on that subject.   What I would like to share how it is different than anything I have every worked with.

Prior to AdvoCare I have worked as a Registered Dietitian, Licensed Dietitian, with individuals using the food guide pyramid,  the diabetes exchange system, calorie counting, medically managed weight loss (very low calorie starting in the 800 calorie range consisting of shakes and meal replacement bars), cholesterol (low fat) and, high-blood pressure (low sodium) diets.  I’ve had the pleasure of counseling individuals on nutrition pre-weight loss surgery.  I even obtained a certification in adult weight management.

Here is what I have come to learn over the years.  There is no one solution that fits all.  Obesity is multifaceted.  People who say they know what to eat but just don’t do it, are often lying to themselves.  We do not move as much as a society to support our caloric intake and the ease at which we get it.  Portion distortion is a huge problem.  People are confused how to eat for weight loss, weight management and general health. 

As a good friend has pointed out, it is better to look at all of this in fascination vs. frustration.   Fascination puts this epidemic of obesity and mass nutrition confusion into positive light.  I still believe there is hope.  I know this is true or I would be working at one of my favorite retail stores for personal discount.

So with no one solution, why do I stand by AdvoCare?  I’ve personally felt and seen progress for myself and those that stick with it long enough to find the pieces of the puzzle that are missing.  I know it is safe, and I know it works.  It is a supplement company and therefore is meant to be used in addition to a healthy eating plan, exercise and sleep.  It is not a magic pill.  What it does provide is what most of us need to perform at our optimal ability: ENERGY & ADDED NUTRITION TO FILL GAPS.  With this added energy and nutrition, not only are we able to perform our daily tasks, but we are also able to find the extra energy to move and to make healthier decisions.  NOT A DIET.  As for Carolyn and her blog I hope that she finds AdvoCare to be her answer.  I believe she has some of the best coaching and support available to her without the substantial costs of so many ‘solutions’ on the market. 

If you would like to learn more about AdvoCare or just basic balanced nutrition you can find more at http://www.facebook.com/lizblom.nutritionandwellness for more nutrition and wellness information.

Green Pancakes

I’m feeling a bit distraught.  I had this blog entry planned out in my head with a particular photo.  Last year I had the pleasure of helping out at school with “Green Pancake Day.”  I’ve looked at the pictures since but now that I am trying to find them, I cannot.   I’ve looked and looked in all of the places I think the photos should be and I cannot find them.  Has this ever happened to you?  It might not be a photo you are looking for, but something that is engrained in your memory, something that you are having a hard time getting past. 

So my thought process has taken a turn from green pancakes to a children’s book.  I know “random” as my daughter Amelia would say.  It has been a week of observation for me.  This has been a week of insecurities, not only my own but those of friends, family and clients.  We second guess ourselves and our choices.  We doubt our bodies, minds and some days, where our heart lies. 

I often think a degree in psychology would have been handy to go along with dietetics.   Our health and wellness goes far beyond cookie cutter food plans and exercise.   I’ve come a long way in my thinking.  Between text book knowledge to real life is a cavern.  Within that cavern are agates.  Have you ever read the book Agate?  It is a favorite of mine.  What good is a moose?  Do you ever feel like a self-conscious moose when you are surrounded by sparkling gems?  Not only is this book beautifully illustrated but it has a message that rings true.  Be glad they’re them and you are you…each a gem in life’s marvelous zoo!

Embrace who you are and take time to embrace your specific wants, needs, desires.  At the same time embrace others and be sure to let them know what you see.  I see friends’ strengths, beauty and individuality.  I’m getting better at telling them and in return I am getting better at receiving the complements they pour into me.  We all need to hear it from our friends from time to time, Agate, you big galoot, If we are gems, so are you.

http://www.lakesuperiormagazine.com/cat/agate.html#poster 

Be good to yourself.  Just do what you’re good at, like being a moose.  Eat green pancakes today if your heart desires and encourage a friend or loved one to do the same if they feel that path is leading them in that direction.  If your teeth turn green, laugh it off and try a different path next time.

~Be Well!  Happy St. Patrick’s Day!
For more nutrition and wellness information visit my face book page http://www.facebook.com/lizblom.nutritionandwellness.

The Food Network vs. Hunger Games

How many of you watch Food Network TV? Fitting isn't it? We have access to food in some way, shape or form from the comforts of our couch 24/7 in a society that continues to grow larger and exercise less. I'm just making an observation. I'll admit I've enjoyed a good episode of Diners, Drive-ins and Dives on occasion and was excited to have found one of the gems featured on the show, up north called Gordy's.  As you can see they are known for their "famous hamburgers."  Honestly, they are pretty tasty.  Lucy thought so too.

Lucy vs. the Burger

Eating is meant to be a pleasure.  It is also needed to sustain life.  Unfortunately, we have taken the pleasure factor and super-sized it to not only sustain life but to bury it in fat, sugar, preservatives and increased risk of disease, often without a thought.  Too much of a good thing is really not that good.  I guess what I want you to think about while reading this is how often are you thinking about food?  How often are you acting on your thoughts about food? And, how hungry are you really when you are eating it?  I sure hope you enjoyed it.  I personally think the discomfort of overeating can be as uncomfortable if not more so than hunger.  When was the last time you were truly hungry?


Have you lost track of your hunger? If so there is a handy tool called a Hunger/Satiety Scale.  It's been a while since I have come across one so I'm suspecting this is might be new to you. I found one to use from the McKinley Health Center.  Simply put, the scale is a way of rating your hunger, with #1 being famished/starving, #5 being neither hungry nor full, and #10 being painfully full.  Again, with food on the brain or in our face 24/7 it is simple to lose focus. Give it a try. Print it out and hang it on your pantry or refrigerator door. Other Tips from McKinley Health Center in relation to the hunger scale include:

• Aim to stay between 3-7. If trying to lose weight, try to stay between 3-6.
• Plan ahead.
• Train your body to be hungry and ready to eat when you have a break.
• Prepare healthy meals and snacks so you don’t have to rely on fast food or vending machines. You will save money too.
• Have a snack of 150-200 calories available if you get hungry and must go longer than 3-5 hours between meals.
• Try to eat without distractions (such as work or TV), which promote mindless eating. A better awareness of what you are eating will help you eat appropriate amounts.
• Eat with others, if possible. Sit at a table and use plates and utensils. Intentionally creating a pleasant and relaxed dining experience may help you appreciate your food and regulate your intake.

That's a wrap for today.  I'm getting hungry. I would say I'm at a 4.  Have a great day!

And if the mood strikes you, visit my face book page for more nutrition and wellness information http://www.facebook.com/lizblom.nutritionandwellness .  ~Be Well!

Basic Fundamentals

If you have kept up with me so far in this blog, you know I believe in balance.  I’ve tried to define it but know there is much to share on how to achieve it. I think of all of the things we are educated on as children both in the home and in school.  We are educated first on the basics and then the more complex. Regardless, we must master some fundamentals before moving on. How this applies to nutrition is much the same. If we do not learn, practice and master some basics, we will find it difficult to move forward.  I’m not going to go into the Food Groups, however if you are unfamiliar, it is something you need to look at.  What I would like to help you with today is how to navigate the grocery store to reach a healthy destination.

I will first suggest a grocery list. This is where those food groups come into play.  On your grocery list you are going to want to make sure to have a variety from each food group.  Some food groups will outweigh others based upon how we fill our plate.  If you have not heard it prior to now, you will want to make your list with focus on foods found around the perimeter of the store.  Think about it. You will find your whole fresh fruits, vegetables, fresh deli, grains, and dairy here. Again, the more you shop in this manner the easier the list becomes. 

Now what? It’s time to head to the “inner isles” where danger lurks. Not really dangerous, however it does require more thought, some reading and therefore some extra time. Yes you must learn to read a nutrition label.  These handy little guides can help you determine if you are choosing wisely for your waist, heart, blood pressure and overall health. I cannot count the number of times the knowledge of that little label has saved me from disaster. Ok, so maybe I’m embellishing a bit.  They have however prevented some guilt or provided me with some guidance on whether that food is to be shared or left behind.

I will tell you things that I look for and find most fascinating just to give you a preview of what you are about to learn. I almost always look at the serving size. It prompts the question "Is it worth it." The saturated fat content intrigues me more so than the total fat, based on family heart history. I’m always in search of more fiber. I look at salt (sodium) and if I can I will try to make sure to choose reduced.  I’ve also learned to look at the ingredients.  Did you know the first ingredients listed are contained in the highest amounts? Again, all of this will come into play based upon what the rest of your grocery cart or day consists of.  What’s most empowering about reading labels is that once you know what you are looking for it gets easier, faster and it travels with you to places outside of the grocery store, for example, a restaurant. So to save much time and typing I found an Interactive Food Label that will teach you how to master the skill of reading the label.  There is much to learn so please take note.  Some parts will resonate with you more than others especially if you have special dietary needs in your home. 

If you enjoy this blog visit my page on Facebook page at http://www.facebook.com/lizblom.nutritionandwellness for basic meal and snack ideas and more about my nutrition philosophy.

Gluten FREE

So many topics came to mind this week.  Lucky for you and I the weeks keep coming.  There is a common theme to the topics however.  People are confused about nutrition and what to eat! They worry if it’s safe, if it’s healthy and if it will help them lose weight. This is rightly so.  Shoot, I get confused!  With the amount of information, self proclaimed nutritionists, social media and the methods to deliver it, it becomes nothing short of overwhelming.

Seriously, I need to say this and please do not take it personally, but if one more person asks me about gluten this week I might pull my hair out.  What is it with gluten?  Is gluten-free the new fat-free? No offense to those with a true gluten intolerance or allergy. By the way if you have idea what I'm talking about you will.  If you want to know more take a look at What is Gluten.

Trends, fads, diets…call it what you will. I will say it over and over again. You have to find a balance that works for you.  I know you probably hate the words balance and moderation as much as I hate hearing the “g” word this week but the truth is there are no quick fixes, magic pills, specific foods or meal plans that are going to make your weight magically disappear and your wellness and energy spike. 

Remember we are complex individuals with individual needs and we live under different circumstances in different environments.  There is no “one size fits all” when it comes to your personal health and wellness.  Here are some basic tips to consider before trying the next best thing.

·         Make informed decisions to the best of your abilities and circumstances. 

·         When in doubt, use common sense. 

·         Ask yourself, is this something that I can commit to my lifestyle.

·         Remember, if it sounds too good to be true it probably is.

I hope I have not completely hindered you from asking questions in the future with todays rant.  It was just something that I felt I needed to say.  My plan is to continue to provide you information with this blog to help clear up some of the confusion.  I will do my best to provide you with realistic, healthy tips and ideas so when you find yourself overwhelmed you may come back here to find your balance.

As always I invite you to visit my face book page http://www.facebook.com/lizblom.nutritionandwellness for more nutrition and wellness information.  ~Be Well!

Health Nut

Imagine your life with a dietitian in the house. How would you choose to eat? Would you be more mindful? Truth be told, my family has little choice in the matter…for now. My children are ages 7 and 9. This gives me the control provide the groceries, meals and snacks. My husband, age 40 has resigned to the fact that I am always right. He just asked me if this was a fiction novel. 

What does our household nutrition look like on a day to day basis? I shoot for balance. If you saw my grocery list you will notice I like a variety of foods. Most of the groceries on the list my kids and husband will eat and some of it they will not. Yes, there are things missing on my grocery list that I buy for them. Toaster waffles, Trix and Cinnamon Toast Crunch do exist in my home. Hopefully I am not losing readers by admitting this. I want to keep it real with you. I do not buy all organic, nor do I cook every meal from scratch. I do however go into every meal and snack with balance in mind. 

What constitutes balance? When in doubt refer to the USDA Daily Plate www.choosemyplate.gov. You want to focus on as many food groups as possible to control blood sugar and provide maximum nutrients. You also know your family best, so take into consideration likes and dislikes. If you are going to take the time to make it, you want them to eat it.

Breakfast for my children may include the “sugar cereal” but is served with a side of eggs or a yogurt. They also get a multivitamin, a chewable omega-3 (fish oil) and a chewable supplement with zinc, vitamins D and C. To drink they choose apple juice, again, I control the amount. This will hold them over until lunch. And the day goes on… 

So how do I know my kids will continue to make healthy choices as they grow old enough to purchase their own food and make decisions? I do not know that for certain. The days they do not want to take the vitamins or are wondering why they do not have chips in their lunch we discuss why. I try my best to explain, teach and mentor what good nutrition is so that they can use logic and common sense in the future. I expose them to all foods, ask them to try it and let them decide. 

I am not afraid to talk about the value of good nutrition and encourage new foods. If you feel you lack the knowledge, you need to invest in learning more. There is an amazing amount of information out there. Not all of it credible unfortunately. If it sounds too good to be true is probably is. The American Dietetic Association website is a great place to begin. Great advice from nutrition experts is available at www.eatright.org, including a good nutrition reading list.

Imagine there is a dietitian in your house. She is looking out for you. She is not judging you and she is cheering you on. 

If you are looking for basic meal and snack ideas and want to know more about my nutrition philosophy feel free to visit my page on Facebook page at http://www.facebook.com/lizblom.nutritionandwellness

I Eat Real Food

With a background as a dietitian, I often get asked what I eat.  Basically it comes down to what is in my grocery cart.  If it's in my house I'll eat it.  I am not picky and am fortunate to have no food allergies or dietary restrictions in my household.  I believe in buying in what I like and what my family will eat but also believe in balance and moderation.  I shop to cover my family’s nutrition needs with the majority of meals and snacks made from whole foods (not boxed meals).  I will pick up a few miscellaneous items that we consider treats in our house including Angie's Kettle Corn, Multigrain Tostitos, and Old Dutch Crunch Salt and Vinegar Chips.  I also like dark chocolate and keep a stash of Dove Dark Chocolates without almonds on hand. If there were almonds I would eat the whole bag in one sitting.  Know your weakness my friends.

So here it is: My Grocery List/Snack Ideas - 

Not all inclusive and not in any particular order and not including my favorite supplements.
Joseph's Brand Pita Bread - (Flax, oat bran & whole wheat pita)
Greek Yogurt (Fage or Chobani or Trader Joe's Brand Greek Yogurt (low-fat/non-fat) 
Low-fat string cheese
Laughing Cow Light Spreadable Cheese
Raw Almonds, nuts
Fruit - all kinds
Lean Meats; beef, poultry, pork and fish (unprocessed Deli meat) 
Beans, Hummus
Vegetables - all non-starchy (cherry tomatoes, peapods, carrots, peppers are all easy to travel)

All types lettuce/spinach, romaine, the more color the better.
Dried fruit and nut mix (unsalted, raw) 
Natural PB, or other nut butters - MaraNatha brand makes a no stir that's really good and Parker's Farm

Avocado

Salsa
Eggs, Egg substitute
Tomato Juice (V8 or similar)

Oatmeal

Rice (Trader Joes has a ready-made frozen organic brown rice that is quick and delicious) 
Sprouted Wheat Bread (I like Ezekiel Cinnamon Raisin)

Rice Cakes

Zico Coconut Water

Herbal Tea

Milk and Soy Milk

** Again, not all inclusive…just ideas.  Use cookbooks, magazines and other sources for ideas and make your own choices based upon your individual likes and needs.