At all of your meals and snacks aim for a source each of:
+ lean protein (seafood/fish, beans/lentils, yogurt, lean chicken/pork/beef, tofu);
+ complex carbohydrate (whole grain, veg, fruit);
+ a bit of healthy fat (olive oil, avocado, nuts/seeds, egg yolk).
P + C + F combo ... easy to remember, delicious to eat!
To your good health, Heather
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To your good health, Heather
We’re a nation more connected than ever to screen devices. Three-quarters of Americans age 13 and older own smartphones, and among top users the majority report using their phones "nearly all the time," including at meals with others. What’s more, recent market research found that children age five to 16 are in front of a screen on average six and a half hours every day, compared to three hours 20 years ago. EVERY. DAY.
I know, it’s a different world now than it was in 1995. News and work come at you faster, and it seems like the pace of life in general has increased. (And yes, I see the irony of posting this on FB and Twitter.)
It might not be easy, but it’s important for stress levels and both mental and physical health to step away and disconnect from technology now and again. So let’s ease into it… A simple way is to put down the phone and head out into nature. Sit down and look around, take a walk, nourish yourself in the natural surroundings. Start with five or ten minutes, then increase. I promise it will help clear your mind, refocus and re-energize.
Need more encouragement? Take it from two experts...
There are so many reasons to exercise – it improves your overall health and mood, promotes healthy skin, makes you more alert and more focused, and, of course, it can help you lose weight.
A moderate intensity 30-minute workout may burn around 300 to 400 calories, but your body isn’t done working yet. Your metabolism stays revved up for nearly 4 hours after exercise, continuing to burn calories all the while, making daily physical activity an important part of achieving and maintaining a healthy weight status.
This is one of my favorite tips, and the diagram from Army National Guard Health is a nice layout!
Happy weekend, Friends.
National Nutrition Month Tip of the Day: Make your needs known. #NNM
Eating out with special #foodallergy or diet needs isn’t always easy. But if it’s your health and well-being on the line, don't be afraid to speak up! Restaurants are in the business of pleasing customers, so be confident and respectfully alert your servers. To be extra careful, you can always call ahead.
Here are a few tips from the #AcademyofNutritionandDietetics on how to order gluten-free the next time you dine out.
Happy weekending, Heather
If you have children, you’ve probably experienced the mealtime battles and tossing out perfectly good food (or cleaning it off the floor/walls). Not to mention the stress of wondering whether they’re receiving adequate nutrients.
You know your child best and what might work for some won’t work for others. Stick with the solutions that work to help your child develop healthier habits and learn to love nutritious foods.
Check out my suggestions here, and the linked article from for more expert thoughts from .
+ Involve little hands in shopping, gardening, and prep of the foods you’ll enjoy together.
+ Schedule meals and snacks for about the same time every day – kids thrive on routines and consistency.
+ Turn off the TV and other devices to eliminate distractions.
+ Model good behavior yourself, by offering and trying a variety of foods.
+ Be creative and make mealtimes a time for togetherness and fun.
- Heather Goesch NutritionOwner, Nutrition and Wellness Coach, 2014 - present
- Women's Health Dietetic Practice GroupPublications Editor, 2012 - present
- Women's Health Dietetic Practice GroupChair-Elect, 2014 - present
- Onslow County Health Department-WICRegistered Dietitian, Breastfeeding Peer Counselor Program Manager, 2011 - 2013
- University of Minnesota-Twin CitiesPublic Health Nutrition, 2007 - 2009
- University of Wisconsin-Green BayNutrition & Dietetics, 2003 - 2007
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