I said YES!

I said YES!

Digital Heart

I have been thinking about what was holding me back? Then I realized it was ME. Did I really want it bad enough? If yes, then why am I not trying hard enough? I was holding myself back because I was afraid to FAIL.

I only fail when I don’t try.

I will never know the results unless I do the action. If I succeed then I reached my goal! But if I don’t reach my goals, at least I know I am not a quitter. Either way I can do my happy dance!

I SAID YES TO:

  • Proving myself wrong and going above and beyond
  • Running my first 10K in 2016
  • Expressing my raw thoughts on this blog (I am not a writer and it doesn’t have to be perfect)
  • Experimenting without always seeking perfection

What will you say YES to?

This post is first a reminder to myself and then to my readers. So if you know me then please feel free to hold me accountable to my own words. That will be very much appreciated!🙂

 

One healthy tip at a time!

Tip9
It is very important to include every food group (meats, fruits, vegetables, dairy, and grains) in our diet. Each food group provides essential nutrients that our body needs for growth and maintenance. Eliminating any specific food group, that many popular diets ask for, may lead to quick weight loss but does not lead to a positive lifestyle change for long term results in weight loss, lower cholesterol, normal blood pressure, etc.

Make healthy choices:

– Eat lean protein (chicken, turkey, fish, and beans) more than red meat such as beef

– Eat more fruits and vegetables. Choose fresh or frozen instead of fruit juice, canned or dried fruit

– Include whole grain foods such as brown rice, whole grain pasta, whole grain bread, oat meal in your diet. Read more about carbohydrates here

– Enjoy skim milk or 1% milk

– Drink more water and less sugary drinks

ENJOY in moderation!

Eggless Breakfast Ideas

Eggs are the best source of protein food at breakfast! As I have mentioned in one of my previous posts, it is important to have a combination of protein and carbohydrates at every meal. Click here to read the post on a balanced breakfast.

For those picky eaters, like my cousin, I put together a list of breakfast foods (other than the typical cereal) that do not contain egg.

Calories ranging from 250-330 kcals

  1. Breakfast wrap: 1 Whole grain tortilla with ½ cup black beans, 2 Tbsp Ragu Sauce/Salsa, and 1 Tb fat-free shredded cheeseBlack Bean Burrito
  2.  Grilled cheese sandwich: 2 slices of whole grain bread and 2 slices of your favorite fat-free cheese with a cup of skim milk
  3.  Cereal in yogurt: 1 cup of cheerios with 1 fat-free Greek Yogurt (approx 5.3 oz)
  4. Waffle sandwich: 2 whole wheat waffles with 1 Tbsp of peanut butter and 1 tbsp of jelly. (Bonus tip: Try a chocolate chip waffle sandwich with ricotta)
  5.  waffle PB&JEnglish Muffin with Ricotta Cheese: 1 Whole grain muffin with 2 Tbsp of Ricotta Cheese, 1 Tbsp of Jelly with a cup of skim milk

Ricotta Cheese Muffin2

 

 

 

 

 

Quick on the Go Options:

  1. Breakfast bars: Nature Valley protein bars (10 g Protein) with 1 cup of skim milk
  2. Smoothie (made the night before): Find the recipe here!

Should I take a multivitamin?

But what if, like most Americans, your diet falls short of the recommended intakes for some vitamins and minerals? Should you take a multi?

It depends how far you fall short. If your diet is merely “suboptimal,” there’s no convincing evidence that you’ll benefit from a multi. If, however, you have severe deficiencies (because of malnutrition, for instance, or absorption problems), targeted supplementation, under medical supervision, may be necessary. If you are living totally on junk food, no supplement— even one with dozens of components—can make up for the vitamins, minerals and other potentially beneficial compounds found in vegetables, fruits, whole grains and the rest of a healthy balanced diet.

Are multis safe? There’s no evidence of harm from those supplying 100 percent of the recommended intakes (listed as Daily Values on the labels). But again, multis vary so much, it’s hard to give them all a pass. And some contain nutrients that can be dangerous in very high doses (such as beta carotene, vitamins E and A, iron, zinc, selenium or copper) or include herbs and other substances of unknown safety.

This post is quoted from an article on BerkeleyWellness.com: http://www.berkeleywellness.com/supplements/vitamins/article/should-you-still-take-multi?s=EFA_140701_001&st=email&ap=ed