NNMC Toss the Junk: Buy Ingredients, Not Products

As we close out this week of the challenge, we reach my last tip for getting rid of the junk food : buy ingredients, not products. This is a general rule that I follow and is a good thing to have in mind when doing your grocery shopping. When you're buying ingredients, you're most likely going to be buying whole foods. Now why this isn't always true (some would consider Crisco an ingredient, but I would call it a processed vat of trans fats), it should get you moving more in the right direction. This is important because when you are buying and cooking with whole foods, you're eating the same things our bodies have been consuming since the beginning of time, rather than something that was made in a lab a few weeks ago. Giving your body the fuel it was designed to use will result in you feeling better in your every day life and better health overall. So try a new recipe, switch up your routine, and get back in touch with the food you're eating! With love,

Sarah

NNMC Toss the Junk: Quit Fast Food

This one shouldn't be much of a surprise to anyone. Fast food is high in calories and often deep fried or loaded with sugar. Plus, the nature of its delivery method is designed for on the go, mindless eating with little reverence for the actual food. In addition to all of these things, I would argue that fast food isn't really food at all. It's highly processed and based on a broken food system. The beef in the hamburgers comes from cows that were raised on GMO corn (not the grass they are designed to eat) in crowded feed lots up to their ankles in their own excrement (appetizing huh?). Then they are pumped with hormones to increase their growth and antibiotics to fight the bacterial infections that result from these unnatural, inhumane practices. That's just one ingredient. When you add in the buns made from refined grains, french fries, and a sugary drink to wash it all down, you're in trouble. To drive home my point, I'm sure many of you have seen pictures of fast food meals that have been allowed to sit out for months or even years, but show no signs of rotting. Think of those lone french fries you find under the seat when you clean your car. This stuff should not be going in your body. Instead, come up with fast snack and meal options at home. Whether than means making a big batch of soup and freezing the leftovers in individual portions, doing your dinner prep work for the week on Sunday, or simply having a bowl of fruit in full sight on your counter, do what you need to do to make it work.

What tips do you have for a quick homemade dinner or grab-and-go snack?

National Nutrition Month Challenge: Toss the Junk

As we really get into the swing of things, this week of the challenge is all about clearing out the junk to make room for the healthy foods you'll be adding in. I find this is the best place to start, because it helps you start to shift your thinking and perspective when it comes to food. My general rule when it comes to the difference between junk and food is its origin. I have a strong belief in purchasing and eating foods that are as close to their natural form as possible. This means I'd rather have butter from grass-fed cows than a tub of "buttery spread" made from a mixture of oils and stabilizers. It's about learning to eat real food with limits on the more indulgent items rather than replacing those indulgent items with man-made products. Otherwise, you're not changing your preferences or the way you approach food. You are enabling yourself to operate within the same framework.

This stage of diet change can often times be the most difficult. It's not too hard to try a new food or switch up your lunch, but cutting out something that can be so integral to your daily routine or the way you think about food can be a little trickier. The tips for this upcoming week may be a real challenge for some, so I want to reiterate that if you need more time to adjust to a change, feel free to take your time with it. You might find that just one of the tips could be a month long challenge for you. It's all about committing to the process and understanding that it is just that: a process. Your path might not always be a straight line, but if you keep pushing in the right direction, you'll get where you want be.

NNMC Getting Started: The Right Attitude

As the "Getting Started" portion of this challenge comes to a close, I wanted to send us off into the rest of the month with a little something about getting in the right mindset for the changes ahead. Whether you're following along to fine tune your habits or are looking to make a 180 degree turn around, remember that you may encounter barriers or struggles along the way. What makes all the difference is how you approach these obstacles. Rather than becoming discouraged, see these times as opportunities for growth. This is a marathon, not a sprint. The spirit of this challenge is to give you a kick-start in making healthy changes. So remember, no matter what happens, go forward with the big picture in mind. It's not the tough moments that define you, it's how you deal with them. With love,

Sarah

NNMC Getting Started: Take Small Steps

When it comes to changing one's diet, it can often be overwhelming. You may feel like there is so much information and so many changes to make, you just can't get a handle on it. Today's tip, and the overarching theme of this challenge, is to take small steps, because, no matter how cliché it may sound, they really can add up to big results. It's not about the shake up where you change everything at once. When you tackle one issue at a time, you can master it and integrate the change into your lifestyle. Before you know it, you'll have made great strides. Throughout this challenge, I encourage you to take things at your own pace. If something has really got you stuck, take the extra time to iron out any problems and get the hang of it.

To illustrate this point, I want to share my own food journey with you. Four years ago, I was quite health conscious, but my idea of what was healthy to eat was very different from my philosophy today. Calories were my main concern so anything that cut calories was great in my book. My typical diet consisted of artificially sweetened yogurt and gum (5-10 sticks a day), processed meats, low-calorie canned soups, sugar-free Fudgesicles, frozen dinners, Flaming Hot Cheetos,  Diet Coke, and Fat-Free dressings. Now, I did still eat my fair share of fruits and veggies, but I was always focused on calories. Since then, my diet has changed dramatically. I don't eat any artificial sweeteners, I can't remember the last time I had a soda, and processed foods are not an option. I'm not saying I don't ever have a treat (say hello to the homemade chocolate trifle in my refrigerator), but I'm now focused on wholesome, real ingredients rather than a low-calorie product created in the lab. The point of all this is, I didn't make this change over night. It started with one small step: cutting out artificial sweeteners. Next, I switched to organic dairy. This went on and on until, four years later, I eat a whole foods diet that is a world away from my old style of eating.

I understand how daunting this may seem. Food and our eating habits are such an integral part of our lives. When I started tinkering with the idea of quitting artificial sweeteners I just couldn't imagine how I could live without them. But, by taking that first step and pushing myself, I began a journey that has truly changed my life. So join me in simply putting one foot in front of the other until, before we know it, we'll be miles away from where we started.

How to Detox the Right Way

You all know I'm a big believer in the dangers of toxins in our environment. From the pesticides sprayed on our crops and chemicals in our food supply to the ingredients in our beauty products, we are bombarded by toxins each and every day. However, the often popular detox diets are not the answer. Even the most health-savvy individuals can be seduced by a too-good-to-be-true detox diet plan. With promises of fast weight loss, increased energy, improved mood, better sleep, clear skin, and more, it can be quite tempting. Why are these diets ineffective and even dangerous? For one, they are often centered around an overly restrictive, low-calorie, starvation-style eating pattern. This wrecks your hormones, bringing your metabolism to a screeching halt, and results in under-consumption of vitamins and minerals important for basic body processes and health. Plus, once the dieter returns to a normal eating pattern, the weight quickly comes back, along with a few extra pounds.

So how does one remove toxins from the body? First, it is important to understand that the body eliminates toxins naturally on its own. Organs such as the liver and kidneys work hard to clean things up and keep us healthy. With that in mind, the best way to detox is to live in a way that supports your body's natural processes. Follow these steps to transition to a lifestyle that continuously prevents the build up of toxins in your system.

1. Avoid Toxins When Possible

First, make it a little easier on your body by limiting your exposure. Buying organic, finding natural self-care products, never heating food in plastic, cooking and storing food in glass containers, and using natural household cleaners are all great strategies that can greatly reduce the amount of toxins you come in contact with.

2. Cut Out Processed Foods

Eating as close to nature as possible is going to cut out lots of weird additives and ingredients that simply aren't good for us. Our bodies weren't built to understand Cheez Puffs and Twinkies. Plus, most of these foods contain corn or soy (most likely GMO), which results in a diet that lacks diversity and, therefore, nutrition.

3. EAT Whole Foods

No starvation or liquid cleanses here. Focusing on vegetables, fruits, whole grains, and legumes will provide essential vitamins and minerals, along with antioxidants and other phytochemicals. Also, the fiber in these foods will keep things moving in your digestive tract, naturally cleaning you out.

4. Drink Water

Hydration is key. Not only will it help flush you out, but it will ensure that all of your systems are running smoothly. Use the urine test: If it looks like apple juice you need more water. A pale yellow to clear color means you're probably good to go.

5. Exercise

Working out increases circulation which ensures proper oxygenation and nutrition for your tissues. Also, it mobilizes fat stores which are a prime site for toxin accumulation. Ever see a sedentary, overweight person vomit after a tough work-out? Have you been that person? It's thought that the break down of fat during the workout also releases toxins that have built up in the fat tissue. This may play a role in the post-workout puke. Case and point: get your heart pumping!

If you follow these tips you'll be feeling better in no time!

Have you ever tried a detox diet?

Top 5 Tips for Making Your New Year's Resolution Last

This time of year, everyone is thinking about the changes they want to make in the year ahead. I for one think that every day is an opportunity for change. In this moment, you can make a different choice. However, I completely understand the allure that a new year brings and the feeling we all get of having a fresh start. I also know that many resolutions don't last past January. With that in mind, these are my Top 5 Tips for keeping your resolution and achieving the success you deserve.

1. Set a Specific Goal

Making a vague resolution like "exercise more" or "save money" only sets you up to fail. Without a specific, measurable goal in mind, there is no way to determine if you reach your goal and it is much easier to fall off the wagon. Instead, make goals such as "exercise at least 30 minutes, 5 days a week" or "save $5,000" which give you something to strive for and measure yourself against.

2. Educate Yourself

Now that you have a goal in mind, research it! Find out what the time commitment will be, what skills and resources you will need, and what mistakes or problems others have had. With this information under your belt, you will be able to effectively tackle your resolution and more likely to succeed because you can prepare yourself and there will be no surprises. Nothing can throw you off faster than an unforeseen obstacle or unavailable resource. In addition, no one wants to work hard, only to be foiled by doing the wrong things in the first place.

3. Develop a Plan

With your destination chosen, you need to figure our how you're going to get there. A plan is essential to keep you on track. The best way I've heard it described is a goal pyramid. At the top, is your long-term goal or resolution. Moving down you have smaller goals and, below those, even smaller goals. For example, if your long-term goal was to lose 50 pounds, your smaller goal may be to lose 4-5 pounds a month. Moving down further, your goal would be to lose 1-2 lbs a week. The more you break it down the better! Having these smaller goals not only makes your long-term goal less daunting, but encourages you to continue. All of these little successes will fuel your confidence and drive and, in the end,  add up to big results.

4. Stay Accountable

Don't hide your resolution for fear of failure. Shout it from the roof-tops! Tell those around you about your goal and encourage them to hold you accountable if you start to slip. As much as I hate to admit it, what others think about us can be a great motivator. No one wants to disappoint their loved ones or feel embarrassed around their friends.

5. Don't Get Derailed by Slip-ups

If you mess up, don't let it phase you. Learn from your mistakes and move forward. An analogy I love for this is a flat tire. If you got a flat tire, you wouldn't jump out of the car and slash the other three tires, would you? Of course not! You would deal with the flat and move on down the road. The same holds true when it comes to reaching your goal. The path you take probably won't be a straight line. All that matters is that you reach the final destination. Set-backs are a reality for everyone. Every successful person you know has experienced failure. What separates the successful people from the unsuccessful is how they deal with those failures. Successful people learn the lesson and then keep pushing forward. The others simply give up. You are no less worthy than anyone else of living your dreams, no matter what they may be, so put your blinders on and make 2012 the year you finally reach your goal.