I am in my 60's, I have 5 grand kids, I ride a Harley and I never want my grand kids to think of me as old! If you want vitality to the end of your days to do what you love to do, you must learn how to care and feed yourself!
Everyone agrees: Eat More Plants!
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We all know we need to eat more fruits and veggies. Yet despite the scores of studies that have linked fruit and vegetable consumption with myriad health benefits, only 6 percent of Americans meet the daily recommended target for vegetables and 8 percent achieve the goal for fruits. Meeting the goal for fruits and vegetables allows a body to function at its best. Women (ages 19-30) need 2 cups fruits and 21/2 cups vegetables per day; women (ages 31-50) need 11/2 cups fruits and 21/2 cups vegetables; women (ages 51 and over) need 11/2 cups fruits and 2 cups vegetables. Men (ages 19-50) need 2 cups fruits and 3 cups vegetables; men (ages 51 and over) need 2 cups fruits and 21/2 cups vegetables.
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Health Education Events
Please RSVP to Sherry Fritz at 866-508-2910 or Sherry@SherryFritz.com for all events!
Saturday, March 16, 9:00 am Health Care Panel
Monday, March 18, Noon Lunch and Learn with Nutritionist
Thursday, March 28, 7:00 pm MD and Triathlete, Dr. David Phillips
Often I get asked how to do what I do? This is your chance to meet 3 dynamic women tell their story! (By the way, NO sales pitch, NO business overview!)
Just 3 dynamic women share their personal story with you. Be touched, moved and inspired today!
What if you could create income and not compromise your values and priorities? You can design your life! When you work, Where you work, How much you work, and how much you earn!
Come and meet people just like you who have created huge success for themselves and others.
"This opportunity has given me both the financial freedom and time freedom to do what I love most. Spend time with my family diong all the things we love to do." Jayme Westerfield
"Today I contribute back more than I ever made at the University. I live a rich, beautiful life, and I love helping others create the same." Dr. Mitra Ray
Are you still following eating habits that your parents taught you decades ago? It's time to see if that advice stands up to the test of time -- or if some of the things your parents taught you about food are your family's diet myths.
Diet myths are "handed down for generations," says Kathleen Fuller, PhD, LMHC, author of Not Your Mother's Diet. "To undo a myth or belief, it takes some practice."
Here are five outdated ideas about food that you may have learned from your parents -- and the grown-up realities.
1. No snacking! You'll ruin your appetite!
If you heard this when you were a kid, you should know that the thinking about snacking has grown up.
Snacking can be healthy, as long as you choose wisely and don't wreck your calorie budget.
"It keeps blood sugar stable" and keeps you from getting too hungry between meals, says Debra Waterhouse, MPH, RD, author of Outsmarting the Mother-Daughter Food Trap.
Of course, you can't just snack with abandon. Those calories count, and you want the biggest nutritional payoff per calorie. So some types of snacks are better options than others.
Update: Try cutting back slightly on meals to allow for one or two daily snacks between 100 and 200 calories. Healthy options include nuts, fruit, yogurt, vegetables with dip, or other low-fat, low-sugar, high-fiber options.
"My general rule is going no longer than four hours without eating something, whether a meal or a snack," says Constance Brown-Riggs, MSEd, RD, CDE, CDN, a spokeswoman for the Academy of Nutrition and Dietetics.
2. Finish everything on your plate.
Did you grow up hearing that at every dinner? Did your parents make you stay at the dinner table until you'd finished everything on your plate? And are you still eating that way today? If so, you may not be heeding your body's signals that you're full and that it's OK to stop eating.
"I'm constantly telling my patients, 'You don't have to join the Clean Plate Club,'" Brown-Riggs says. "It's fine to leave a little food over and not eat mindlessly. Get in tune with your body to know when you've had enough."
Update: Try leaving something on your plate. But more importantly, stay in tune with how you're feeling. Are you full? Are you eating just because there is still food on your plate? Be particularly careful when you're eating out -- the food is appealing, the plates are huge, and you may want to eat it all because you paid for it. "The Clean Plate Club is usually more of a problem when you're eating out," Brown-Riggs says. "If there are large portions, ask for half now and have them box the other half, so you don't run into trouble."
3. Don't eat before exercising -- you'll get a cramp.
You won't want to go running immediately after dinner, but eating something small and nutritious 30 to 60 minutes before exercising can help you maximize your workout.
"[You'll get] a quick boost of energy that helps you optimize the exercise session," says Natalie Digate Muth, MD, MPH, RD, an American Council on Exercise spokeswoman and author of "Eat Your Vegetables!" and Other Mistakes Parents Make: Redefining How to Raise Healthy Eaters.
Update: Choose high-carbohydrate, low-fat, low-fiber snacks with moderate amounts of protein in the 100- to 300-calorie range, such as a glass of chocolate milk, a slice of toast with peanut butter, or a granola bar. Fruit is also fine, although it won't have much protein. (Add a few nuts for that.)
4. Hurry up!
Did your parents coach you to wolf down your breakfast every morning so you wouldn't miss the school bus? If you still eat in a hurry, you might miss your body's cues that you're full.
"It takes 20 minutes for the brain to register that you feel full," Brown-Riggs says. "If you eat too quickly, you can scarf down a lot of food in a 20-minute period, and then you feel stuffed."
Update: Make a conscious effort to slow down. Taking mini-breaks between bites can also help. "Many people don't put a sandwich down until they've eaten the whole thing, but it will slow you down," Brown-Riggs says. "Also, putting your utensils down between bites should help."
5. You deserve dessert today!
You may have learned this habit early, if you earned a trip to the ice cream parlor for a good report card.
Or your parents may have promised you dessert as a reward for eating your broccoli or other vegetables. They had good intentions, but this is a bribe that sends a message that vegetables aren't appealing on their own.
"We never want to use food as a reward; it sends the wrong message," Brown-Riggs says. "The wires get crossed, and we no longer eat because we're hungry; we eat because we were good and we deserve something."
Update: Stop using food as a prize. Instead, reward yourself with a movie, a manicure, or a phone call to a friend. "It takes some work in terms of behavior change, because you may be doing it mindlessly," Brown-Riggs says. "Soon, you'll realize that you shouldn't just eat because you think you deserve something." Do reward yourself for your achievements -- just don't make food the reward.
If vegetables are your most-dreaded food group, it's time to take a fresh look at the many options. Find vegetables you like, and look for appetizing ways to prepare them. "Food should not be a punishment," Brown-Riggs says.
Give some of the vegetables that you couldn't stand as a kid another chance. For instance, could you roast Brussels sprouts in a little olive oil instead of boiling them? Or stir-fry broccoli? They might taste a lot better than you remember from your childhood.
Sherry Fritz, Nutrition Educator, Dr. Sears Certified Health Coach, 866-508-2910, SherryFritz.com
