Celebrating National Nutrition Month with tips to keep your diet on track

March is National Nutrition Month and as we are approaching the end of the month, I teamed up with CSUN undergraduate nutrition student, Sierra King, to share some of her favorite ways to stay motivated and on track with eating healthy throughout the year. In addition, here is a list of apps that could help support your health goals by setting reminders, tracking progress and increasing mindfulness.

  • Practice meal prepping or meal planning or both. Choose one or two days of the the week to meal plan, grocery shop and prep for several meals of the week.
  • Create short term and long term goals. To reach long term goals, it’s important to first start with short term goals such as goals for the day or goals for the week.
  • Find ways to work through emotions without food which can lead to emotional eating. Journaling, talking to a friend or family or going to therapy may help.
  • Treat yourself to self care and devoting quality time to yourself. Examples include relaxing, reading a new book or trying a new sport, or meditating.
  • Make a check list or set reminders on your phone.
  • If you get off track of eating healthy, try your best to skip the guilt as this will only make you feel worse and commit to getting back on track by making your next meal or the next day healthy.
  • Stay aware of dietary habits and food choices. Get into the practice of asking yourself “Will I be happy with that decision an hour from now?”
  • Find the right support to help you through the process of change. Work with a dietitian to get guidance and support to be successful. Have a buddy to team up with.
  • Practice mindfulness.

Apps

  • Moment – forces off your phone
  • My mood track – tracks sleep, exercise, medication, menstrual cycles, stress, pain, energy and stimulants–all to help you figure out why your mood goes up or down
  • The Johnson & Johnson Official 7 Minute Workout App – intense 7 minute workouts
  • Sleep cycle – tracks sleep
  • Sweet slumber – tracks sleep
  • Waterlogged – helps you drink more water
  • Plant Nanny – reminds you to water your plant when you drink your water. Great reminder to drink water
    so your plant doesn’t die
  • Headspace – offers mediation guidance
  • Pact – earn cash for exercising
  • HealthyOut – helps you find nutritious restaurant meals nearby
  • ChefTap – find recipes
  • Pinterest – find recipes

Winter wellness tips

In collaboration with CSUN nutrition intern Sierra King, we came up with a few essential tips to help remind others to take care of themselves this winter season. What are some of your favorite ways to keep up with wellness?

Surprising signs related to nutrient deficiencies

In America, access to and intake of high caloric foods are prevalent. These are foods that meet our energy or calorie needs. However, access to and intake of nutritious foods is another story. The concept of being “well fed, but undernourished” can be defined as consuming adequate or excess calories, but not getting adequate nutrients such as essential vitamins, minerals and other health-promoting substances in the diet.

Studies using information on nutrient intake from the National Health and Nutrition Examination Survey (NHANES) have indicated that up to 9 out of 10 Americans get less than the recommended amount for one or more vitamins and minerals in their diets. That’s a huge number! Inadequate nutrient intakes could lead to deficiencies and some of the most common nutrient deficiencies in America are iron, Vitamin D, folic acid, magnesium, zinc, Vitamin B12 and calcium. One thing that many of us may not realize is that nutrient deficiencies can be tricky to identify. Aside from lab results, they can present themselves in a variety of physical and mental symptoms. If deficiencies are not addressed appropriately, they can lead to a variety of health problems.

Holiday fitness challenge

Holidays are approaching fast. What are YOUR health goals? Whether you’re just getting started or have been working towards them this year, don’t lose track of your health goals. Make health your priority, it’s the best gift you can give yourself!

One way to help you stay focused is to join a holiday fitness challenge. You can do one with family, friends, coworkers or anyone else you’d like. Make things fun! Right now, there’s an opportunity to join an online holiday fitness challenge hosted by fitness expert/coach David Wick of Fresh Focus Fitness. In collaboration with Fresh Focus Fitness, as part of the challenge’s program, you’ll receive my nutrition tips and tricks to let you enjoy the holidays and stay on track towards your health goals. You’ll be entered to win several prizes, one of them being a free consultation with me (eligibility rules apply, please read the details of the challenge here). For any questions about the challenge, visit facebook.com/freshfocusfitness or contact @freshfocusfitness on Instagram.