"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