Eat the Turkey :)

Sorry, the other link didn't' work.  Fill up on Turkey and save the rest to just sample!

gobble gobble

Eat the Turkey :)

gobble gobble...

Thank you

Just wanted to say thank you to each and every one of you as you have kept me accountable to my  promise to myself to exclude processed food and dessert for these 10 days.  I can honestly say I have thought about the commitment we made several time this past week when my body wanted some dessert.  I keep on telling myself that I can't throw out a challenge and then not follow through with it myself.  I need to lead with my actions, not my words.  

For me, avoiding these 'trigger' foods has gotten easier and I can honestly say that I feel better and have more energy.  We have 4 days left and making it through the weekend may present challenges but I have you all to help me get through it.  We are doing this together and we will succeed!  Keep at it guys!

Day 4

Day 4 and still holding strong.  Did that sound convincing?  I don't know how you guys feel but day 1 was a lot easier then day 4.  It took everything in me not to dip my hand into my son's stale Halloween candy last night.  But I didn't!  I am trying hard to pay attention to how my body feels not consuming dessert type food for me and I truly do have more energy.  

One of my clients recently expressed her frustration with the comment ' what the hell is my supposed to eat?'  ( you know who you are!)  and my response to her was to look at this as an opportunity to try new foods and I am trying to follow my own advice.  Try new vegetables, try hardier breads, try new recipes.  You may be surprised to find something that you like!  If you do find something that you like, please share it!  

6 days left!!!  Keep on keeping on....

Day 1

Ok, so the challenge started today.  We will each have our own hurdles and we will each view this challenge a little differently.  This is what it means to me.  No dessert, no white bread, no white rice, potatoes.  Did I mention no dessert?  Ouch.  I LOVE my sweets.  

I started off pretty well this morning until I went into Whole Foods to grab some fruit, veggies and some soup.  I love Whole Foods.  I wish I didn't because it is so expensive but I do.  On any other day I would have tried every sample I walked by, because they are free and well quite frankly samples don't have calories, right?  They are just samples it isn't really a meal per se therefore, it doesn't count.  I will have you know that I ate NO samples.  NADA.  I walked out with a seafood chili and a whole grain roll that weighed about as much as the kettle bell that I swung that morning.  I felt great and the soup rocked!  

The past year I have also gotten into a bad habit of having something sweet after dinner.  It may just have been a popsicle or a Skinny Cow sandwich or fudge bar but nonetheless it is something that I don't need and for the next 10 days will count it out of my eating plan.  I finished my meal with an orange.  

Nice work on completing day one!!  

10 day Challenge

I have heard a lot of people talking about eliminating sugar/processed foods/dessert, etc... the last few days working out in the gym and my first question to them was 'Why now?" Why would you set yourself up for failure when the Holidays are right around the corner?  Why would you try to eliminate so many things at once and just make yourself angry about it?  Why would you make yourself feel like a failure when you go to Thanksgiving dinner and enjoy for a split second the mashed potatoes, the stuffing, the pumpkin pie that you only see once a year and now after putting it into your mouth the satisfaction of eating it is taken over by guilt because you just 'cheated' on your commitment to your fellow 'eliminators'.  

So, I present a challenge.  A 10 day challenge that I feel is achievable.  The challenge will start on Monday November 17th and end Wednesday 26th (the day before Thanksgiving)  No simple sugars for 10 days.  What does that mean?  No candy, no cookies, no brownies, no white rice, no potatoes, no white bread.  If it doesn't have any nutritional value other then calories, we don't eat it.  So, instead we eat whole grains, fruits, lean proteins and lot's of vegetables until Thanksgiving.  Thanksgiving we can eat whatever we want and not feel guilty about it.  Enjoy all the food that presents itself once  a year and enjoy!  We will be successful as a group, who's in?

Active Women, calcium and vitamin D

I just saw this after having written the previous article on Vitamin D.  This is just another reason why it is so important to consume enough Vitamin D and calcium.

Active Women and Vitamin D

Vitamin D

Vitamin D has gotten a lot of media in the last few months so I thought I would review the importance of this vitamin.

Vitamin D is largely known for its role in bone health.  It helps to deposit calcium into our bones and helps protect against bone disease.  

 

Research also shows that adequate amounts of Vitamin D may decrease colon polyps, which is a common precursor to colon cancer.  Vitamin D also decreases the risk of cancer, diabetes, heart disease and aides the immune system.  

 

Vitamin D gets its name the "sunshine vitamin" largely due to the fact that our bodies are able to synthesize it after exposure to the sun for about 20 minutes a day a few times a week.  We can consume this vitamin through fatty fish, fortified milk, fortified cereal and eggs.  

The American Academy of Pediatrics recently announced a doubling of Vitamin D for infants from 200 IU daily to 400 IU a day.  It is believed that adequate amounts may reduce the risk of osteoporosis.  The adequate intake for adults younger then 50 years is 200 IU a day, 400 IU for adults 51 years to 70 years and 600 IU for adults 70 years and older.

 
Are you getting enough? Below are some foods with the amount of Vitamin D in them. 
1cup milk: 100 IU
Egg yolk: 25 IU
Canned tuna: 41 IU

Canned albacore: 105 IU

½ cup Juice, fortified: 45 IU

Yes, your diet matters!

As a registered dietitian and athlete, my perspective is unique.  I'm intrigued by and study eating for performance & overall health.  

How does healthy eating influence how fast we can run, how much weight we can lift?  Moreover, how can we eat to feel & be healthier?

Through this blog, I'm going to offer good advice on general nutrition -- practical, simple things you can do to improve your diet.  I'll shed light on nutrition myth & fact to help sort out the good, bad, and ugly.  

As a personal trainer and long-time lover of fitness, I know a thing or two about eating for performance & those proven dietary habits that can, in fact, improve your running pace or help increase your endurance & strength.  I'll tell you what I know so you can be a better athlete.

Joust Nutrition endeavors to be fully interactive.  Send me your questions, post your thoughts and comments, share your healthy eating recipes & habits.