I’m probably not the most sentimental person in the world, but when it comes to saying, “Good-bye” to summer, I get a lump in my throat. Summer to me means freedom. Freedom to go outside without the 10 pounds of gear winter weather requires. Freedom to spend time outside with friends and family taking a moment to stop, take it all in, and be grateful for that moment. Freedom to read a book outside while the gentle breeze cools the summer sun. Freedom to go for a run and not worry about slipping on ice. The freedom to “have my way” with my garden and loving every bite of garden produce, nothing like it.
Now I’m sure there are those of you that relish the special things that winter brings, but for me, there’s just nothing like summer.
However, one has to face facts and seasons change, that’s a fact. I can either fight it or go with it, so I’ll do my best to welcome the next season with a more positive attitude. One sure sign that summer is moving on is the garden. In a previous post, there is a picture of my spring garden, anticipating the first garden salad,(which by the way, is there anything better?) Today, I had to bring myself to say so long to the dying on the vine produce and snip off the herbs to dry for the winter. As squash and pumpkins take the place of summer fare, I do look forward to dining on the first butternut squash of fall.
I know that every season brings something of value to the table, amazing leaves provide gorgeous fall decor while gifting some much needed “prep time” before the first snowfall. Winter shares some pretty incredible snowfalls which proves there are miracles, have you ever seen a snowflake close up? Amazing. And then of course the first sign of spring, a hyacinth peeking it’s head above the earth to see if it’s time to come on out and play. Hmm, I suppose as much as I love summer, perhaps I treasure the rest of the seasons as well, just for different reasons.
As I get ready to dry my herbs for winter and plan a great family meal for the holiday weekend, I’m reminded how absolutely fortunate I am to be able to have a garden, to freely go out and plant, grow and eat what I sow. The one thing about gardening is it puts life in to perspective, things come and things go, it’s life. In addition, the garden provides healthy food for my family and for that, I am indebted to my garden and all that it has taught me. If you’ve never had a garden, I would encourage you to look in to it. If you don’t have the land, there are many co-op gardens or even small container gardens for inside. Funny, some of the biggest lessons are found in the most unassuming places.
Here’s to celebrating transition and welcoming the next season. Cheers!
Teri Gentes, A Certified Nutritional Consultant and Recipe Author of Gourmet Natural Foods Nutrition
As long as I’ve been focused on eating better and moving more, I always believe there’s room for improvement. As I head in to the last year of my 40’s, now more than ever I want to be the best I can and the way to make that happen, is to learn what things I can improve upon.
When I look back 20 years ago, I too was sucked in to the whole “low-fat, high carb” diet. I read everything that came along on the subject and believed that I knew it all and that my nutrition was set. Little did I know that not only was eating that way not conducive for me feeling great, I was eating a lot of processed foods. You see, many choices that we make that seem healthy, are not always the best choice. But through brilliant marketing and deceptive labeling, it makes it awfully tough to know just what your eating and how it actually affects the way we feel and our overall health.
In the early 90’s it was all about Oat Bran, touted as the new miracle food! In the late 90’s, The Atkins Diet resurfaced and we had a whole new generation following the Atkins philosophy. Unfortunately, it was rarely about the health, more about the weight loss. Here’s what I mean, whether it’s low-fat, high oat, or low-carb, if you’re eating junk which stays in the parameters of the diet, you may be losing weight, but what are you putting in to your body? And that’s where the lack of education comes in. A good example is 100-calorie packs. It’s basically processed bags of food that people are led to believe are more healthy. The truth is that folks may be getting less calories, but like a diet drink, what they save on the front end they end up making up in the back end, so it’s commonly a wash. I’m not making this up, I see this with my clients all the time.
So, like you, I get frustrated with the information that comes out about nutrition and the confusion that comes a long with it. High Carb? Low Carb? High Protein? Low Protein? Low- Fat? Low Calorie? Fat-Free? Preservative free? And on and on the questions go.
In my search to learn more, I have just started working with a lovely lady, Teri Gentes, someone you should know. Teri has taken me to a new level in my quest to understand more about food and what constitutes a good choice vs. a misinformed choice. I love learning as I believe the more I know, the more I can positively grow. There are plenty of things she’s shared with me that many of us know, eat more veggies and fresh fruit, avoid processed, chemical filled foods, etc. But I’m also learning so much that I didn’t know. Although healthy eating can be very, very detailed, ultimately it’s about making choices that can make you stronger, healthier and happier. I’ve always believed there is a direct correlation between food and mood and as I make my way through this educational process, I believe it now more than ever.
I try and do my best with giving straight forward advice in my columns and blogs about healthy eating, and with that are some amazing resources out there that can help explain things in a way that’s easy to understand and implement bit by bit. Like anything, you can’t go and clean out your cabinets and expect that in a day you are going to completely alter your eating and it’s going to stick, it won’t.
Making small changes is the best way to alter and positively change your diet. It can be as basic as adding in a new vegetable each week. Working to move away from boxed foods and focus more on whole, natural state foods. Trust me, when I got in to this business I thought I had healthy eating all figured out. Not even close! So as I learn, I will share with you. Following are just a few resources for you. I’d love to know your thoughts about food deception and the confusion when seeking a healthy eating plan that you can stick with for life. After all, that’s what healthy eating is all about saving and enhancing your life!
Ahh spring, good-bye chill, hello warmth. One of the reasons I celebrate spring is because it is officially garden season. Woot-Woot! There is nothing more exciting than to watch the garden grow and ultimately bring produce in to my home that is no longer from the store, but my own backyard. (O.K. I have to give credit, where credit is due, my husband Bill does all the planting, I get to harvest and cook. )
Last week, as I gathered some fresh radishes, green onions and lettuce to make the first garden salad of spring, I started to think about the disconnect that many people have with their food. In other words, it’s not about fueling (feeding) yourself, it’s simply about filling the tummy. My guess is years and years of fast-food and processed food has contributed to the disconnect. Additionally, people no longer pay attention to the importance (mentally and physically) that fresh, whole food provides for the body and soul.
I can’t tell you the number of people that have said, “Healthy eating means bland food and no taste.” Not so. The fact is that so many processed foods and fast-foods are loaded with salt and saturated fats, that people have forgotten what “real” food tastes like. Herbs can take any meal from weak to wow, it just takes time and experimentation.
Case-in-point, I was talking to a client of mine that is an avid “out-to-eater” and is working to try and make better choices. I encouraged him to start bringing his own lunch or find ways to include more home cooked meals. “Ahh, I just don’t like that food. I like the foods I get at restaurants.” And the reason he likes that food is that his palate has developed a fondness for high sodium and fat so when he attempts to eat a meal at home, it doesn’t taste as good. But the truth is that once you get back on track with “real” food, you’ll begin to realize just how unhealthy restaurant/fast food makes you feel. He is slowly making that connection and now realizes much of his lethargy has been due to his food choices.
It is my belief that processed foods are not only contributing to the demise of health in our country, but our appreciation for the value of good food and how it can positively contribute to good health, if we just give it a try. Think about how you feel when you’ve eaten well vs. how you feel when you’ve had a junk filled food day.
Hey look, been there, I get it. My diet used to consist of a 1/2 dozen chocolate filled donuts in the morning, Snickers for a mid-morning snack, a couple of tacos and chalupa for lunch, chips for a mid-afternoon snack and then whatever was being served for dinner. And then of course I went out with my friend later, a little alcohol and then a midnight snack which was typically huevos rancheros. Surprised? Sometimes I can’t believe the amount of unhealthy calories I used to consume. But once I made the connection between “mood and food,” my life changed and so can yours.
Start paying attention to how you feel when you consume healthier choices. Look, I’m not telling you to go out and start a garden, but why not start a little herb garden inside? When you go to the store, stick to the perimeter of the store as much as possible as that is where your healthier options are. Set a goal to start eating 2 vegetarian meals per week, or add a salad to 3 meals per week, etc. There are TONS of resources and recipes for creating healthier meals. My book is a great tool for gradually implementing healthy choices both for food and exercise. Opt for fruit and nuts for snacks vs. boxed bars that are loaded with sugar and preservatives. Given what I used to eat and where I am today, it is doable, if you’re willing and ready to change. And that is the key my friends, the willingness to change.
I know that when I harvest from my garden and consume the food from it, I am grateful for it. I am grateful for the opportunity to consume food that positively contributes to the body I was given. I just don’t think people give a second thought to the food they’re eating much less how it positively or negatively contributes to their health and everyday performance. Bottom line, we take food pathetically for granted.
So the next time you think about dieting, switch gears to connecting. Connecting with the foods that contribute to a better, healthier you. You don’t have to have a garden to do it. Simply start by purchasing more fruits, vegetables (especially when they’re in season, they’re cheaper) and when they’re not, frozen can work. After you’ve finished a healthy meal, connect to how you FEEL. The same holds true when you choose unhealthy options, pay attention to how you feel. My guess is that it will be vastly different than how you feel when eating whole, good-for-you foods.
In addition to plenty of resources via web, I’ve got a ton of recipes on my website as well as my cookbook, Here’s to Health.
I encourage you to start listening to your body and how it responds when you make the choice to fill yourself with a better grade of “fuel”. I know for me, the day I decided to choose health, that was the day I stopped dieting and finally achieved a healthier, stronger, leaner me. For that I am eternally grateful.
I want to hear your story. Have you struggled with healthy eating? Perhaps it’s because you’ve always used food for weight gain or loss. Maybe now is the time to use food for for it’s original intent, to fuel your body allowing it to perform optimally. That sounds a heck of a lot better than dieting, don’t you think?
Here’s to your health!
Nicki
P.S. As a side note, I know there is always the argument of how expensive healthy eating can be. THat comes from lack of education and it is my mission to see how we can change that. Be sure and check out Jamie Olivers effort in his show Food Revolution. A must watch!
Very often when I am out of town lecturing, time is tight and I find myself trying to eat as healthy as possible on the road. Sometimes it can be tough. I’m especially mindful of avoiding sugar and salt simply because with travel, those just add to any low energy you might experience. If I stick closely to mixed nuts, plenty of water, fresh fruit and salads, I feel great and my energy level stays consistent.
This past week I was lecturing for AFPA in Ocean City, Maryland. For those of you on my Reality Fitness Fan Page, you saw how gorgeous it was! The beauty of this conference is I’m able to stay in a hotel that has a full kitchen. So prior to the hotel, my cab driver was nice enough to stop off at the grocery store and let me grab some healthy staples for my weekend. I wanted to share with you how easy and yes, inexpensive healthy eating CAN be.
I bought mixed nuts, raw, 3.99. Fresh blueberries (couldn’t find organic) 3.99, Bunch of organic Spinach, 3.49, red pepper (1) 1.20, 1/4 carton organic eggs (split with a friend), 2.00, gallon of fresh water .99, oroweat sandwich thins, 3.19, fresh pico de gallo, 2.99, 2 cocounut milk yogurt, 3.00, smoked salmon, 8.00. So for around 35.00, I ate 3 lunches, 3 breakfasts and a couple of snacks in between. Had I gone out to eat, averaging 10.00 per meal, which is conservative, it would have cost me at least 60.00, plus the additional snacks. I had plenty to eat, felt amazingly sated and realized that we get so caught up in getting enough food, we don’t often pay attention to the quality OR the quantity.
I encourage you to seek out your healthy options. I was able to make that many meals out of those basic ingredients and was reminded that great tasting, healthy eating doesn’t have to cost an arm and a leg. Given that it’s about about HOW MUCH food you get for your money, try thinking about how much are the health benefits you get for your money. If you weigh it out, your health is worth significantly more!
Here’s to your health!
Nicki
Be sure and check out my recipe book for some great ideas on healthy cooking.
I can honestly say, one of my biggest fears is death. I know, there is the religious and philosophical side of it, but somehow, the idea of death doesn’t prompt any feelings of comfort. My fear? Losing someone close to me and realizing that I will never hear that person’s voice, be able to pick up the phone and call them with a question or have a cup of coffee over a great debate. This past week one of my fears came to pass. A friend, mentor and amazing individual passed away. His name was Phil Lawler and if you didn’t know him, how unfortunate for you. I was fortunate enough to not only know this man, but to call him my friend.
About 10 years ago, as I was trying to spread my “Fitness Rules” message throughout my community, I received a phone call from Phil. Phil had the greatest passion ever. His call was unsolicited, he just felt that maybe he could be of some help, so typical of Phil to help out. He said, “Say Nicki, you don’t know me but I’d sure like you to come over to Madison Junior High where I teach phyical education as I’d like to throw some ideas at you.” If you know Phil, he was never short on ideas. From that moment on, he became my mentor and friend. He was one of the few people that believed in my mission to change the world to better health and he was willing to help me at any and every turn. I will miss his boundless energy, his interest in anything new and relevant and his undying love for his family and students. So much he gave yet he required so little in return.
Phil actually turned the Physical Education model around. He saw that it was broken and was determined to fix it to make sure that our children learned to love fitness in a non-traditional way. He brought “fun” to physical education and created a model for physical education that drew experts and teachers from all around the globe. His dedication to getting kids to move was powerful and triggered my passion into “family” fitness. Phil’s Physical Education model even inspired Dr. John Ratey who wrote the book, “Spark.” A must read if you haven’t read it.
My heart goes out to Phil’s family, who are amazing as well. But my heart also goes out to those that never had the opportunity to meet this man. My heart is sad for those children that will never have the opportunity to “catch” Phil’s physical fitness enthusiasm. But one thing I do know is that those of us who loved and admired him will certainly do our best to continue pushing his passion forward and working tirelessly to get kids moving and families healthy. What an amazing legend he left behind.
Surprise, surprise as our First Lady does her part to get healthier foods in schools and households, and Jamie Oliver seeks to change the way kids are eating, KFC launches it’s new sandwich, the Double Down. The double down is 540 calories, 32 grams of fat and 1380 mg. of sodium. Believe it or not the Double Down doesn’t fare the worst. Burger King’s Double Whopper makes the Double Down look healthy. Yep, all this hype about the Double Down, the Double Whopper with cheese, includes a whopping 1061 calories, 68 grams of fat and 1544 mg. of sodium. So in truth, the Double Down is a brilliant marketing scheme but really doesn’t hold up (in terms of fat, sodium and calories) to the Double Cheese Whopper.
I find it interesting that even though the world is on a perpetual diet, foods are introduced that make absolutely no contribution to healthier habits. So what does that mean? It means that it’s really our job to be our censor, to be able to know and understand that the foods we choose to eat are well, the foods we choose to eat. It’s also important to note that no matter how much information is out there about healthy eating, there is still confusion in certain areas. My hunch is that we ALL know the Double Down is probably not on the list of healthy options. If you’re really looking to gain control of your health and your weight, fast food should be (ideally) one of the first things to go, next to fried food.
I certainly can’t blame fast-food restaurants (yes, yes, I’d love them to be more responsible) but the truth is, cigarettes are still being sold, diet pills are still being sold, and it’s our choice whether we choose to imbibe or pass them by. We are forced to make decisions about our lifestyle each and every day. The fact that a restaurant comes out with a new sandwich is hardly to blame for where our country’s health is. We are where we are by personal choice as well as mixed information. That’s why I always do my best to give you the straight story. There is no substitute for eating more fruits and vegetables and lean proteins. There is no substitute for exercise when it comes to better health. There is no substitute for taking control of YOUR health and YOUR bodby just saying, “No!” And if someone mentions a double down, toss out a thumbs down!
I think for many, the idea of venturing in to a new lifestyle is frightening. This past week I had an experience in which I was overcome with fear only to find out it was my imagination. That prompted me to put up this post as a reminder, some times there is fear involved with change, no doubt. But once you’re willing to push through the fear, very often you realize the fear was unfounded and your willingness to persevere opened up opportunities you may have otherwise missed!
Last week, I had the pleasure and privilege of interviewing Even Lysacek, what a nice guy. Anyway, I wanted to interview him for my fitness column and find out just what he does to stay fit.
You all know there are those who are born to be fit and others, like me, who have to work to be fit as some of us were not touched by the great body fairy.
I have always believed that a little bit of something is better than a lot of nothing. This includes exercise as well as nutrition. In other words, if you only have 15 minutes to exercise, do it, it’s better than nothing. And if you’re stuck at a fast-food restaurant and choices are limited, make the best choice you can. It truly is the little things that add up and eventually change your life and ultimately your body.
So while interviewing Evan I asked, ” What fitness tips would you give to busy adults?” Without hesitation he said, “5 minute workouts! That’s what I do all the time. In fact, my Dancing with the Stars partner and I do it together, it’s great.”
The truth is that I’m a firm believer in 5 minute workouts. As a mother of 4, when they were little, I had NO time to myself. So during lunch, I’d sneak in some lunges, dips on the chair, push-ups and squats, it took about 5 minutes to do a couple of sets. At night when brushing my teeth, more lunges and then some sit-ups while watching the news. 5 minutes and I felt great.
Evan said,”5 minute workouts make a difference, and this is coming from an Olympic athlete!”
So you’ve heard it here, 5 minutes DOES count which means, no more excuses.
Did you ever have one of those weeks where you wondered how you were going to make it through? This was one of those weeks, bittersweet. It’s Holy Week, so my family will be home for the weekend, work has been fantastic, interviewed gold medalist, Even Lysacek for an upcoming column and lost my Aunt Ann, an amazing woman.
It is times like these that strength and endurance are imperative. When we are stressed, our immune system is compromised. And think about it, when you’re stressed, how many of you let your exercise and sound nutrition program fall by the wayside? When we need our health to be in tip-top shape, often times we forget how important it is during challenging times.
Life is truly bittersweet in all of it’s wonder, surprises, challenges, opportunities and loss. My Aunt was dedicated to exercise, in her 80’s this woman looked 20 years younger. She always had a smile on her face and a great joke to share. She had a hand in raising me during a very crucial time in my life and for that, I’m grateful. Even being from a generation that was still very traditional, she always reminded me about the importance of following my heart, holding tight to my convictions, laughing a lot and saying my prayers at night. She was a believer in never going to bed angry, not always feeling you have to be right and most important, treat everyone as family.
I think the fact that my Aunt not only had an amazing spirit, she had the ability to make everyone feel as though they mattered, because they did.
I believe a big part of being healthy is not just the physical aspect, but the mental aspect as well. Study after study proves hands down the benefit of exercise both physically and mentally. In honor of my Aunt, I will head out for a long walk. Amazing the power of moving your body and opening your heart. The recipe for a long, healthy, happy life. Thank you for teaching me that Auntie Ann, you’ll be missed.
Dave Grotto, R.D. author of 101 Foods That Could Save Your Life and 101 Optimal Life Foods shares his thoughts with me about healthy living, weight loss and “shelvic exams!” For years I’ve talked about the importance of balance and finding ways to lose weight besides deprivation. Dave confirms my thoughts and adds his experience, suggestions and tips on being your best!
There is never a day that goes by that I’m not pinching myself and asking, “How’d I ever get so lucky?” I love what I do for a living, I love the fact that I have an opportunity to change lives every single day!
So, when I have the opportunity to work with someone in the health and fitness industry that I’ve followed and admired for years, well, again I ask, “How’d I ever get so lucky?”
This past weekend I had a great opportunity to do a book signing at Anderson’s Bookshops101 Foods That Could Save Your Life and his most recent, 101 Optimal Life Foods. Given that my latest book, 101 No-Nonsense Tips for Healthy Living, Weight Loss and a Diet-Free life! stayed with the “101″ theme, it was a great combination. Additionally, Dave and I share a commitment for educating and motivating others on practical strategies to implement a healthier lifestyle. Our collective passion and mission for creating a healthier world, has been appropriately dubbed by Dave as, “The Bod Squad”. here in Naperville with Dave Grotto, R.D. the author of
Dave and I discussed various myths, facts and science behind weight management, nutrition confusion and exercise. We had so many questions, great questions in fact, which brought to light the constant stream of misinformation that people are exposed to on a daily basis. No wonder weight loss is so elusive!!
I know that many of you are confused with the contradictory information about weight loss, exercise and nutrition. So I will tell you what I’ve been telling my clients for years, get back to basics and trust what you know. You KNOW that whole foods, i.e. non-processed foods, fruits, veggies are good for you. You KNOW that eating too much (large portions) isn’t good for you. You KNOW that an exercise-free life is not conducive to a health-filled life. You KNOW that in order to be a healthy weight, you must practice, with regularity, a lifestyle that includes regular exercise and healthier nutrition choices. And to get the best information, straight forward information, check out our books! They will undoubtedly transform your life from dull to dynamic. The recipes in Dave’s book will blow you away!
Also, be sure and sign up for my FREE e-book to join my growing network of those seeking a practical approach to a healthy weight. This book will provide some great information to get you on the road to a healthier, happier you. In the words of Billy Crystal, “When you look good dahling, you feel good!”
Coming soon, my interview with Dave about the biggest weight loss myth that may be keeping you from realizing your weight loss goals! Stay tuned!
)
on 
on 
on