Focus on Nutrition
March is National Nutrition Month! I have had an acute interest in nutrition for nearly 16 years, and as a result I’ve devoured books, magazines, shows, and websites to gain more information. This month I’m sharing my knowledge and enthusiasm with my husband and my sister. Since we had a few weeks before our move to Bend, I offered to be a health coach to my sister who wants to get healthier before an incredible European vacation planned for September. My goal is to make a big enough impact on how my sister feels while eating whole, real foods that she will want to continue eating after I leave. Follow me (Vitality in Focus) on Instagram or my Facebook page to see what we have been eating for dinner.
Respite or Reprieve
With my husband in tow, I am spending the month of March in Henderson, Nevada with my sister. She is the middle girl in our family and older than me by 17 years. While that may not matter, I think it helps paint a picture if you don’t already know us.
It’s an incredible opportunity to get warm and dry and a chance to focus on our health and our work with fewer distractions. Especially since February was a huge distraction that, as a result, put this blog on a back burner. Read Moving and Mounds of Memorabilia to find out why.
3 Weeks to Build New Habits
One of my goals while we are staying with my sister is to help her cultivate healthier eating habits. You may know that research supports the philosophy that it takes 3 weeks to build a new habit. As luck would have it, that’s exactly how much time we have here.
The fact that March is National Nutrition Month is serendipitous. Whether you call it “clean eating” or “real foods” or “whole foods” the idea is the same. Cut out the crap! Eliminate all of the processed foods with additives, artificial anything, preservatives and ingredients you don’t recognize or wouldn’t stock in your pantry. This is the foundation for our healthy adventure.
We are implementing the menus and recipes from the 21 Day Food Matters Program. The meal plan is based on gluten-free, highly nutritious recipes with a balance of alkalizing greens, proteins and healthy fats. In general, it’s a guide for those who want improved health. We each have our own goals. I’d like to experience better focus and clarity, increased energy and reduce the headaches I get almost every day. My sister wants to improve her fitness, focus and resiliency. We are both looking to be joyfully alive. Rob’s goals are to be fit, focused and energized. Focus appears to be on all of our lists. Did you know that what you eat has a correlation to how well you can focus? Eating a diet full of additives, preservatives and artificial ingredients can cause brain fog.
Half Way Point
We are half way through our 21 day eating journey.
The meal plan, recipes and shopping lists provided in the 21 Day Food Matters Program make the planning easy. I’ve made a couple adjustments to fit our schedules, but we have kept to the recipes given in the program. We start every morning with a tall glass of water enhanced with the juice of half a lemon. I send my sister off to work each day with a lunch box packed with a green smoothie for breakfast, lunch, snacks, four bottles of water and a couple of detox tea bags. Dinner is nearly ready in the evening when she comes home. This morning as she left she said to me, “I’m down another pound and I’m happy!” While she has a weight loss goal, I hope she discovers that eating a diet of foods as close to their natural state as possible makes her feel better. I know it works for me. While not knowing that he was going to have a health coach, Rob has fully committed to the program. His body fat percentage has dropped 1.5% in just nine days.
Essential Kitchen Tools
My sister has a well equipped kitchen with many of the necessary tools of the trade. However, when I started cooking in her kitchen there were a few items missing that I couldn’t cook for a month without.
- A good sharp chef’s knife. This essential for all the chopping required when cooking with fresh ingredients.
- A large, sturdy, bamboo cutting board.
- A fine mesh sieve for rinsing beans, rice, quinoa.
- Ball mason jars. I’m using a 32oz wide-mouth jar to pack salads for her lunch. I also like these small jars to portion nuts & seeds, hummus and snacks.
- My Vitamix blender came with me. I couldn’t get through three servings of smoothies every morning without it. It is the best blender I’ve ever owned. It can be used for salad dressings, soups and more. I like this one (6500) because it has the automatic “smoothie” option.
The other tools that I use daily when cooking are ones she had.
- A sharp pairing knife
- A small cutting board
- A set of measuring cups and spoons
- A set of nesting prep bowls
- A citrus juicer The one pictured is her’s, however, I really like the handheld squeezers. This particular one is stainless steel so there isn’t any paint to chip off like the yellow one I have at home.
Ingredients Not Calories
In honor of National Nutrition Month I challenge you to take the rest of March to focus on your nutrition. The easiest place to start is in the produce section of your grocery store. Increase the amount of fresh vegetables you eat. Make them a larger portion on your plate than any other item. In addition, read labels and eliminate my list of deal breakers. If a product has any of these ingredients listed on its label it will not make it into my shopping cart.
- Trans fats, partially hydrogenated oils
- High fructose corn syrup
- Artificial flavors, colors or sweeteners
- Enriched flour
- Sodium nitrite and sodium nitrate
- Dried fruit with sulfites
- Monosodium Glutamate (MSG)
- Soy (because I have a sensitivity to soy)
Those are my deal breakers and a good list to start with. Of course when eating out I can’t control this, but I can control what I buy. In general, I look for ingredients I recognize. You know, the ones you might have in your pantry and would use in your own cooking when starting from scratch. As a result, when you focus on eating real foods there’s no need to focus on calories. Finally, my attention has recently been drawn to a few others that should be eliminated. These include, Potassium Bromate, Propyl Paraben, Aluminum Additives, BHT & BHA.
National Nutrition Month
I’ll come back with a report on how we did at the end of the month. Happy National Nutrition Month!
What can you do to up your nutrition game? What are your health goals? Are you a label reader? Do you have any “deal breakers” when you are shopping for food?