The first glass water bottle on the market!

My prayers have been answered!  I’ve been searching for a reusable water bottle that fits my busy lifestyle, and when I received a bottle from Lifefactory, I knew that this was the beginning of a beautiful relationship.  In the past, I’ve toted around different containers to keep my water by my side, from old plastic water bottles, to stainless steel vessels, to even old peanut butter jars.  If I didn’t lug around some liquid, then I probably wouldn’t drink enough!  Each day, you should at least chug down 8 glasses of water, and I’ve found that when you B.Y.O.W. (bring your own water), you’re more likely to finish it.  And now that I have my Lifefactory glass water bottle, I don’t want to forget it at home.  In fact, ever since I received it last week, it’s been on the go with me.  Check out my life with Lifefactory!

Day One:
I was literally waiting by the mailbox everyday for this bottle to come.  I mean, it’s the first glass reusable water bottle to hit the market, and it’s about time.  The peanut butter jar just ain’t cutting it anymore!  I opened the lightly-padded envelope package, and alas, the bottle was all in one piece!  To go through the U.S. Postal Service and not break was already a tell tale of its durability.  But of course, that was not enough proof for me.  I just had to take a few tests of my own.

I’m a pretty clumsy gal.  Once, after forking over $25 for a fancy plastic water container with a built-in straw, I managed to drop it out of my car the very next day.  Fail.  I anticipated that I would drop this new Lifefactory bottle somewhere down the road, so I “accidentally” tipped the bottle off of the dining table.  Surprisingly, the non-toxic silicone sleeve was able to absorb the impact of the drop and it kept the glass in one piece.  And, this glass is not some cheap quality glass; it’s some pretty heavy duty stuff.  Lifefactory actually started off by making glass baby bottles with a silicone sleeve, so you know that safety is a top concern.  After a few more knocks and drops, I was convinced that this bottle would be able to handle my butter fingers.

Day Two: It's easy to make juice!

Day Two:
With any new water container, you’ve got to give it a cleaning.  This has been one of my least favorite chores with previous containers; I’ve been using bottles with a narrow mouth, which means I couldn’t even fit a sponge inside!  The widemouth opening of the Lifefactory bottle made it really easy to give the bottle a good cleaning for my first use.  And, even though the bottle got super soapy, I was able to keep a firm grip on it, thanks to the silicone sleeve, once again!

I filled the bottle up with some H2O, 22 oz. to be exact, and hit the road. It was off to work I go.  I work with some pretty eco-conscious peoples, and I could already envision the water bottle envy.  By the time I settled in, I had already finished my whole bottle, and I was ready to do more experimenting.  I wanted to try something different and healthy, so I filled it up again and cut up a handful of calamansi, a small sour citrus, squeezed it directly into the bottle and even tossed in the rinds.  A few drops of honey sweetened up my concoction, and I topped it off and shook it up.  The bottle is more on the heavy side, compared to the typical plastic or stainless steel bottle, but it was actually feeling like an exercise weight as I shook.  So I did my reps, 12 on each side, and then I had some fresh calamansi juice.  Once again, the wide mouth made it easy to add citrus to my water, giving me an extra boost of Vitamin C and some delicious, nutritious flavor!

And….a few people did comment on my water bottle.  The bold blue silicone sleeve with playful circular cutouts definitely call attention to itself.  If it were up to me, I would match my water bottle to my outfit, and with Lifefactory’s 6 choices of color, it could be easy to do so.

I grabbed some Afgan food from the Emerybay Public Market, and although they gave me a free soda (thanks, but no thanks), I wanted to drink some of my own stuff.  I had just picked up a bottle of wine from BevMo! and thought this glass bottle would be fine to drink from.  Yes, it may not sound too classy, but it’s glass nonetheless.  I’ll be that no one would have guessed what I was sippin’ on!

After, I gave it a quick rinse, filled up with more water, and my next sip had no wine residue.  Thank goodness, because a few glasses is enough!

Toilet water?/Is that water?

Don't be fooled with illusions...Lifefactory water bottles are the perfect size.

While I experimented with sight, sound, and science, I was also experimenting with this water bottle.  It didn’t fit inside my purse, but it held up just fine with the carabiner clip.  I did drop it once (or twice) in the commotion of all the crowd, and my home tests worked in the field.  I had a blast and I was well hydrated the whole time, even refilling my bottle from a toilet fountain!

The Future:

This is only the beginning of my life with Lifefactory.  I have yet to try it with hot tea, infused ice cubes, and take it on a long road trip.   And you know I’m definitely bringing it to hydrate me during my next Zumba class!  I can already see that this is going to be as essential to my daily kit as my iPhone and Burt’s Bees lip balm. The summer days have yet to come, and I know that this will keep me feeling cool.  I’m not too happy when I find my stainless steel bottles warmed from the sun.

The Lifefactory glass water bottle retails for $21.99, which is about the same price for a stainless steel vessel.  Now, since this company has gone from babies to adults, I’m hoping that they’ll also start a kid-friendly line.  My little girl wants some Lifefactory in her life as well.  Then…my prayers will truly be fulfilled!

Happy Birthday M.I.S.S. Healthy Bites!

Raise up your glasses and make a toast because March is here!  While I’m all giddy for Women’s History Month and all of the ladies that M.I.S.S. will be featuring, I’m equally excited because it’s Nutrition Month as well!

And….(drum roll please), it’s the column’s 1st birthday!

One year ago, M.I.S.S. understood that a woman’s lifestyle should also include healthy living so this column was launched.  What started out as “Nutrition Facts” has turned into “Healthy Bites”, little morsels of ways to get on the healthy path.  From nutrition to fitness and even lifestyle modifications, I’ve been delighted to give a little taste to you about how to keep your body looking good and feeling great.  Every week, I get inspired by seasonal foods, current events, and the random national fill-in-the-blank days, and try to cook up something that will hopefully inspire you to do the same.

So, to celebrate, I’m going to say that it’s ok to have your cake and eat it too!  During special times, you deserve something special, so there’s no need to hold yourself back.  As long as overindulging in something as sweet and tantalizing as cake isn’t an everyday occurrence, then why not give yourself a little something good?

Actually, as I write this, I’m thinking of all that I have indulged in the past year.  Red velvet cake on my birthday, cookies and cream ice cream cake for my daughter’s birthday, lava cake for that night on the town, and I’m sure I’m purposely forgetting about the other times I turned to sweets to celebrate.  But don’t worry, if you’re not trying to give in to the temptation, even it if is for a special occasion, you can have cake that won’t make you feel as guilty.

Try these tips to bake a healthier cake:

• Add fruits or veggies.  Smash up some bananas and add it to the mixture for some good flavor and more potassium to help those muscles out.  Carrot cakes are usually a popular flavor, but they also can be loaded with too much sugar.  Try using applesauce to sweeten the cake instead of loads of sugar, and you’ll also find it makes it moist.  Fruits can make a delicious filling, so use something fresh and in season to fill in the gap between cakes.
• Pass on the frosting.  For some, the frosting is what makes the cake, but if you don’t need it, don’t eat it.  Try lightly dusting with powdered sugar if you need a little sweetness on the outside.
• Cut the serving in half.  Sometimes, if another person serves you some cake, they can be quite generous in the serving size.  Eat less than what you originally had your eye one, and you won’t be regretting it as much.
• Make it moist.  Use yogurt in your mix to give it some protein and a moist texture.
• Make half your grains whole.  Substitute some of the flour with whole wheat flour for more fiber for your digestive system.

I hope you have been taking a healthy bite every week, and even if you can’t commit so some of the tips, as long as you’re soaking up the information, then that’s all you need.  Sometimes, with modifying something as simple yet important as your diet, it can take awhile to make it a lifestyle change.

Have you made any changes in your diet or ways of living?  Please share with us so we can applaud each other on our efforts. Or, on the flip side, is there that special something that you eat to celebrate?  It’s ok to divulge in what you indulge in!

For more healthy bites, follow M.I.S.S. on Twitter.

Feed your soul!

Celebrate Black History Month by feeding your soul with faith, family, friends, and food, of course!  Soul food, a delectable cuisine that mixes roots from Africa, the Caribbean, and the South, has a deep history that can only make each morsel taste even better.  With nutritious staple ingredients like collard greens, yams, and beans, it’s one cuisine that can truly nourish your body, mind, and soul, and taste so good you’ll want seconds.  These recipes have been simmering for hundreds of years, passed down in an oral tradition, which leaves much room for adaptations over time.

As the melting pot of the country has added processed and fatty foods in place of wholesome healthy ingredients, many of the cultural dishes have also used these substitutions, including soul food.  What’s sad is that the more conveniences we have, the less time we have for slow, home-cooked, nutritious comfort food.  Fortunately, you can probably still find some healthy soul food spots that will fill up your stomach and not your waistline, whether they are a family-owned joint or a family friend’s kitchen.  But if you’re trying to keep the tradition alive by spending some time in the kitchen, try these healthy tips to keep this food at a comfort level, without having to grab your sweat pants!

• Gotta get the greens.  Collards, chard, spinach, kale….yum!  Slow-cooked greens can give your body a good dose of Vitamin A and calcium.  Sure, hickory-smoked bacon can make the greens taste even better, but try substituting the meat with something more on the lean side, like smoked turkey.
• Let the sweets shine.  Sweet potatoes and yams have such a good flavor, you only need a little bit of seasoning to make it taste even better.  Skip the sugar, and even the marshmallows, and try using just cinnamon and apple juice. Remember, the deep orange colors also can be a good dose of Vitamin A for healthy vision.
• Substitute the sugars.  Use a ‘lil bit of honey, 100% maple syrup, or even molasses anytime you need to sweeten anything up, whether it be your greens, beans, or sweet potato pie.
• Baked, not fried.  This tip might be the most difficult to appreciate, but after you learn to love it, your body will love you even more!  Try using a cereal-based breading, like cornflakes, and place the chicken or the catfish in the oven, not in a pot of hot oil.  It will feel less heavy and still have that crunchy texture that makes fried foods so comforting.
• Keep the fats healthy.  No grease.  No trans fat.  No partially hydrogenated oils.  Use olive oil when you can, and if you need to use some real butter, use it sparingly.  The bad fats can lead to clogged arteries, which is not good for a healthy heart.
• Load up the mac.  I have a weakness for mac ‘n cheese and while it’s not the healthiest dish to enjoy, you can load it up with vegetables like spinach, broccoli, or even carrots to make it more nutritious for you.  You won’t feel as guilty when you go for seconds.

Just remember to eat in moderation.  Seconds can be a good way to show a chef that you love what you’re eating, but thirds?  Too much of a good thing can be enough!

Oatmeal: good for the heart and for the skin!

It’s the morning after that crazy heart-filled holiday, and if you spent it with your special someone, whether it’s someone else or yourself, continue on with a healthy heart diet by eating some good old oatmeal.  Oatmeal can help reduce cholesterol and since it is a whole grain, you can except to have a good dose of digestive-cleaning fiber as well.  But, check this: oatmeal is good for so much more!  Not only does it taste deliciously comforting morning ritual for your diet, it is a great element to add to your morning skincare routine.

M.I.S.S. Michelle’s clay mask uses oatmeal to help rejuvenate the skin, and now, First Aid Beauty uses oatmeal as a key ingredient in their Intense Therapy Ultra Repair Cream.  Just how eating oatmeal can help to repair the body internally, using oatmeal externally can have ultra effects on the skin.

I received a jar of the cream and from just reading the label, I could tell that this was the right stuff for me.  It claims to relieve minor irritation and itching from eczema, harsh weather, cosmetic treatments, and other conditions and although I don’t have eczema, I do have the dreaded keratosis pilaris, a hereditary skin condition that causes dry bumps on the upper arms.  My skin feels like it has goosebumps all the time!  Not so cute for the sleeveless looks that I love to rock.  I’ve tried so many products and I can say that from trying this one it does help.  It is  cool cream that goes on smoothly and doesn’t have a sticky residue.  After putting it on my upper arm, I noticed that it feels soft to the touch, and although it doesn’t have any exfoliating properties to it, if I were to use actual oatmeal to exfoliate prior to application, I’m sure my skin would have felt as soft as a baby’s!

I also have used this cream for more than just my affected areas.  I like to use it in place of my typical lotion for my legs and feet because I know that it has more beneficial properties than regular lotion.  Aside from oatmeal, the Ultra Repair Cream also contains Allantoin and eucalyptus oil to help heal and soothe skin, and even shea butter to moisturize and protect the skin’s barrier.  This product also contains the company’s Antioxidant Booster to combat free radicals, something that we need not only in our diet but also in our skincare.

What’s great about the company is that they believe in the healthy stuff.  It’s allergy-tested, fragrance free, and contains no harsh chemicals.  You want to eat healthy, so make sure you treat your skin healthy too!

A 6oz. jar of cream retails for $28 and can be purchased exclusively at the Sephora website.  Definitely worth checking out!

Being healthy is not only about what you eat, but also how you take care of your body.  Take care of yourself and you’ll be looking and feeling good for years to come!

*Sample jar of product was sent and used to write this review

MISS HEALTHY BITES: Feb 8, 2010

So the saying goes, “The way to a person’s heart is through the stomach,” and for this Valentine’s Day, hook up your special someone with some good food for the stomach and for the heart.  If you really care about someone, show them that you want a piece of their heart by feeding them more than just a piece of red velvet cake.  Sure, chocolates and candies are nice and sweet, but those are not always the best thing to eat.  Open your mind to other ways of showing love and hopefully your sweetie will open their heart to you.  And since it’s American Heart Month, it’s just as important to take care of the hearts of those you love.

Don’t think that heart-healthy foods have to be bland and boring, causing your love interest to run to the door- or worse- the bathroom.  Foods that are good for your heart can be hearty and tasty, all it takes is a little bit of that special ingredient: LOVE.  Skip the fancy dinner and instead, turn your kitchen into a hot spot for a hot date.  It’s great to have a night out for some wine and dine alone time, but that can also be done at home, on a nice budget, that will leave plenty of time for dessert- in bed.  You’ll share the experience of a home-cooked meal with your honey, and you’ll know exactly what goes in your food.  Hopefully, this special dinner won’t be only for special occasions, because it’s important to give some lovin’ through your oven as often as you can.

What are some good eats for your honey?  Try these tips to give your babe a healthy meal for a healthy heart.

• Watch the fat.  Fats are essential for a healthy diet, but some fats can clog arteries, so make sure that what you’re cooking won’t break any hearts.  Limit the amount of saturated fats and trans fats, ie. butter and margerine, from your meal, and instead, cook with olive oil or safflower oil.  Here’s a hint: if it says “partially hydrogenated” in the ingredients list, it’s a bad fat!
• Some fat is good.  Fats found in nuts and even avocados are great for your body.  Top a salad with almonds or crumble cashews over a stir fry to get some of that good fat in.  Although avocados are not in season right now, it could be a nice time to plan for a sexy summertime picnic rendezvous.
• Get low, get low.  Get low-fat, that is.  Every meal should consist of protein, so make sure to choose the low-fat version so you two will still have the energy to play around after dinner.  Great choices would be lean meats, chicken, and even fish.  Salmon, for instance, contains high levels of omega-3 fatty acids and can reduce the risk of heart attack and lower blood fat levels.  If you’re doing a vegetarian meal, go for beans and soy products can fill that protein need.
• Be fresh.  Let fresh fruits and vegetables be the shining star for your dinner.  Fruits and vegetables all contain fiber that help to clean out the system, thus helping to prevent cardiovascular disease.  On top of that, fruits and veggies of different colors can benefit the body in different ways.  For instance, foods that are naturally red naturally help the heart.  Whatever you do, don’t fatten up your foods by adding cream or butter, or frying them, and instead, find different seasonings or marinades that can really let the flavors out.
• Don’t salt the game.  Too much salt can lead to high blood pressure, and if you’re really wanting to show your chef skills, skip oversalting everything you serve.  After all, the only salt that you should be tasting is off of a hot and sweaty body!  Try low-sodium versions of your store-bought condiments, and if possible, cook everything from scratch.  Many processed foods contain high sodium levels, so remember that fresh is best!
• Don’t complain about whole grains.  You give your love your whole heart, so why not give them whole grains?  Whole grains can help the heart, and they’ll fill you up faster so you won’t be as stuffed.  You can get whole grain varieties of pasta, breads, rice, and more.
• Too much is enough.  You don’t want to spend all day cooking up enough food to feed your whole family, because you might just end up eating it all!  And a stomachache at the end of the night could get in the way of any romantic plans you may have.  Cook just enough for you and your partner to be satisfied, so you can leave the rest of the night for more satisfaction.
• Work it out.  After a good, sexy meal, get your sexy on with some physical activity with your partner.  Maybe a little chair dancing?  Strip tease?  A good frolic in the bed will also burn some calories and get your cardio on.  Just make sure you’re giving enough lovin’ to get your heart pumpin’.

As for dishes…save them for the A.M.!  Hopefully your sweetheart will have a heart and do the dishes for you.

Miss Healthy Bites: Grape Fruit

When I think of grapefruit, I think of it as a fruit for a goddess.  Its citrus-y sour sophisticated flavor is not one that just anyone can handle, showing that only the special ones can bless themselves with the fruit. The size of a grapefruit, along with the super nutrient content, is the perfect offering to give to your shrine of a body.  And, since grapefruit is in season during the colder winter months, every goddess should flock to the shop to pick up one, or two, or three.  It’s not just anytime when a grapefruit tastes as great as it does now, so please treat yourself like the queen that you are and don’t deny yourself the greatness of grapefruit.  You wouldn’t want to miss out during National Grapefruit Month!

Grapefruits, like many citrus fruits, are a great source of Vitamin C, which is an excellent antioxidant to stock up on during the cold and flu season.  But what makes grapefruits stand out from any other citrus is the pretty pink color.  Pink and red hues in natural foods usually indicate that its high in yet another antioxidant, lycopene.  It’s always smart to stock up on antioxidants to help prevent certain cancers and other diseases.  And to top it all of, it has a flavor that just can’t compare to anything else.

But….if the thought of grapefruit already puts a sour taste in your mouth, try some of these tips to start feeling great with grapefruit:

• Chug it up.  Some of the healthiest people I know drink grapefruit juice everyday.  If you can’t handle the flavor, mix it up with another juice…just make sure it’s all 100% juice.
• You know the half.  A half of a grapefruit would  be a great breakfast treat.  For a sweet and sour flavor, drizzle some honey or sprinkle a little bit of sugar on top.  To make it extra special, use brown sugar and broil it for a few minutes.
• Be prepared.  Cut segments of grapefruit ahead of time and leave it in your fridge.  When you’re in need of some, add it to salad, to yogurt, or even cottage cheese.  But you might just find yourself grabbing a plain and simple bite each time you pass by.
• Go gourmet.  Grapefruit can bless so many dishes with its unique flavor.  From a seasonal salsa to citrus-glazed chicken and fish, grapefruits are a great way to go gourmet- on the healthy tip!

Can you get more grapefruit in your life during National Grapefruit Month?

Be prepared...

I live, work, and play along a fault line that is bound to crack at any time.  After surviving a ‘quake in 1989, I know that it can will happen again…the question is just when.  The earth is becoming more and more active, releasing energy in different places, so the next question is where?  Where will be the next Big One?  When?  Will it affect you?  Are you prepared?

It’s crazy that some of the most beautiful and populated cities lay upon major fault lines, but if you so happen to be in a safe zone, you could be in the risk of other disasters, minor and major.  It doesn’t hurt to be prepared for the worst, so take these tips to ensure that if something strikes, you’ll have what you need for survival.  On the healthy tip, of course.

• Water is essential.  Stock up on gallons of water because it’s just so necessary.  No need to fill your kit with soda or juice, because water will be exactly what you need.  You can’t go without it.
• Cans can save you.  If you’re out buying canned foods, purchase an extra one for your emergency kit.  Make sure you have a variety of foods, and choose ones that can be eaten alone without preparation.  Pineapples, green beans, baby corn, and kidney beans would fill you up and give you some vitamins for tough times.  Just don’t forget to pack a can opener.
• Go nuts for nuts.  Packaged nuts would be ideal in a kit because they taste great and provide your body with protein.  On top of that, they’ll keep you feeling full and satisfied because it might be necessary to ration food out to friends and family.
• Check back often.  Keep tabs on the expiration dates of the water and the food.  You don’t want to be stuck in a situation with food that won’t do you any good.  Try keeping an inventory list of what you have in your kit along with the due dates.  Write the dates in your calendar and  make sure you switch it out right away.
• Keep it all together.  Put all of your food items in a container with your other emergency gear, like flashlights, cash, first aid kit, blankets, etc.  Keep the kit in an easy to reach location and label it.  You’ll need to go back and forth to it every once in awhile for restocking, of course.

Hopefully, you’ll never be in a situation where you’ll need to open up the emergency kit.  But if it happens, at least you’ll be prepared…

Would You Like a Cup of Tea?

Coming down with a cold is no cup of hot tea, but sip on some of that and it can make you feel better.  Some people drink tea on the daily, but I brew up a pot when ever I need an instant pick-me-up, either mentally or physically.  Forget coffee, tea is where it’s at!

Life has sped up too fast to slow down for afternoon tea.  Something that was once regarded as a daily ritual, a time for relaxation, conversation, and digestion, is now degraded to a quick stop at the coffee shop and a chug during the commute.  It’s a shame, because with all of the healing properties in tea, it deserves the time and patience to enjoy a cup or two.

Tea is usually brewed with a special mix of herbs to give each blend a unique flavor and benefit for your body.  Many teas are high in antioxidants to help prevent cancer, but that’s only part of it!  Tea can help with digestion, lower cholesterol, prevent cavities and aging, and even aide with weight loss.  On top of all that, the warm, calming taste can take any problems away, even just for a few minutes.  With so many benefits, why not enjoy a cup right now?

You don’t have to go to the corner coffee shop for a hot cup, because you can brew yourself something good and have a tea party of your own.  Try these tips for tip top tea:

• The time is right.  Choose a time for your tea parties, and don’t worry, you don’t need a guest list.  Maybe you want to warm yourself up in the morning, help digest your food after dinner, or drink a cup before you hit the pillow.  Whatever time it is, even more than once in a day, is a good time for tea.  Just try to make it consistent and you’ll be craving for your next cup.

• Have a real tea party.  This could be a fun way to get some goodies in your body.  Ask your BFFs to bring a brew or two of tea, and enjoy an evening of tea and talking.  Or, if you’re all about, go all out with a mad hatter theme!

• Create your own blend.  Hit up a natural foods store or a tea shop and let your nose be your guide.  Smell around for aromas that you are attracted to, and then read about the benefits of each herb or flower.  You’ll come out of there with a unique, personalized blend that you’ll want to drink all the time.
• Sweeten it up.  If you can only drink sweetened tea, try a few drops of honey.  There are also flavored rock sugar swizzle sticks that can add a different experience to your cup.  But whatever you do, don’t overpower the flavor of the herbs, because those are meant to be enjoyed.
• Check the brew times.  Don’t ruin a cup of tea by brewing it for too long, causing it to become bitter.  Read the directions and keep close attention so that you can have the best experience.

Write your resolutions for a healthy new year!

Happy New Year ya’ll!  This might be the time when you’re thinking of how you want to change your life by writing out those resolutions.  If you’re like me, then you probably can’t even remember what your resolution was for last year!  Chances are, I probably wanted to lose my freshman 15 (which appeared after college), because most resolutions revolve around the want to live a healthier lifestyle.  I don’t want that to happen again to me, or for you, so let’s first start by resolving to write resolutions that won’t only stick, but will work.

First things first…think about it.  What’s missing in your life?  What areas do you want to improve in?  Next, you have to be realistic.  Can you really lose 30 pounds?  Do you have time to run a mile everyday?  Make sure you use words that offer cushion, because there’s nothing worse than giving up on a resolution because you didn’t stick to your plan for a week.   It’s better to say “I will do 30 minutes of physical activity everyday” than “I will go to the gym everyday for 2 hours.”  While it’s great to be specific, being too precise might backfire on you.   Finally, write it down!  Make a poster, put it in your journal, or even laminate it and put it in the shower!  For the tech folks out there , you can type it out, make a memo, put it on your Facebook, whatever!  Make sure you put it somewhere where you can see it on the daily.  You want your resolutions to be your reminders of your ideal year, not some forgotten failure.

For the ladies that want to focus on physical fitness and health this year, make sure you check us out.  Last year, if you diligently took a healthy bite every week, kudos (or a healthy granola bar) to you!  Perhaps you sucessfully completed the Soda-Free Summer Challenge, or packed yourself a healthy lunch once a week.  Even if all you’ve done is skimmed the first sentence, that’s one step closer to healthy living.  Need ideas of specific resolutions to focus on NOW?  M.I.S.S. got you!  Take a look at the buffet of healthy bites from 2009.  Don’t worry, it’s ok to get seconds and thirds of these!

Food for Thought:

• Eat a Rainbow
• Make Half Your Grains Whole
• Go Green
• Orange You Glad to See Me?
• Protein Power
• Eatin’ the Blues
• An Apple a Day
• Pro-Nails
• Strawberry Fields Forever
• Summertime Blues
• The Smashing Watermelon
• Get Your Trail Mix Fix
• Cornucopia of Corn
• Waffle on This!
• You Say Tomato…
• It’s Pumpkin Time!
• Peanut Butter Love
• Squash is SO Posh!

Think to Drink:

• Juice, NOT Drink!
• Have a Soda-Free Summer
• Water You Waiting For?  Get Hydrated!
• Get Vitamins in your Water…The Fresh Way!
• Ice, Ice Baby
• Drink O.N.E. and You’ll Want Another

Healthy living:

• Manic for Organic
• Go Loca for Local
• Get with the Box
• Get Your Grill On
• Hit the Road
• Defeat All-You-Can-Eat
• B.Y.O.H.L. (Bring Your Own Healthy Lunch)
• Have a Better Breakfast
• Clip and Save!
• Reasons for the Season
• Think Pink
• Don’t Get Tricked into Treats
• You CAN Donate healthy
• Wishing You a Happy and Healthy Thanksgiving
• It’s Dance! It’s Fitness! It’s ZUMBA!
• Freshman 15? Forget About It!
• Give the Way You Live
• Dear Diary, Today I Ate….

If you’re really about it, post your resolution here for the world to see.

Have a healthy year!

Write it all down in a food diary.

My pre-teen diary held all of my juiciest secrets: the boy I was crushing on, how I felt about my mom’s latest punishment, and what I really thought about that girl.  After my mom wished me sweet dreams, I would start my nightly ritual.  I went to my secret hiding place (which, apparently wasn’t so secret because my cousin found out), and would reflect on my day.  I scribed every detail on the pages, making sure to focus on how I feel.  Those were the days….

Now, I barely have time to write a shopping list, let alone write all my feelings down.  And that personal blog I started….yea right!  It hasn’t been updated since forever!  But, at times in my life, I do keep a diary and it ain’t no secret!  I write a food diary, and while it doesn’t mention anything about that guy I saw at the grocery store, it is packed with what I ate from the market.  However, I can admit that my food journaling isn’t as ritualistic or consistent as I like, but if I keep that as one of my new year’s resolutions, I encourage you to do the same.  Let’s do this!

When you write it all down, every crumb and morsel, you have a chance to reflect on your meal and use that information to assess what you’re putting in your body.  I know that when I was journaling, I was able to reference back to the pages to check if I ate enough servings of fruits and vegetables, or if I drank enough water for the day.  Although the diary of my younger years contained all of the juicy secrets, my food diary only holds juicy foods….no secrets allowed!  When I’m not food journaling, I’ll take an occasional ride through the drive-thru, pig out, and forget about it all.  But when I was journaling, I can remember feeling almost ashamed to write down all those fried goodies that I put into my body.  Check yourself before you wreck yourself, because only you can keep your diet free from dirty secrets.

To start keeping track of the snacks you pack, try these tips to stay fit:

• Start fresh.  The dawn of the new year would be a great start in your food diary writings.  Write it down as one of your resolutions, and make sure you stick to it!
• Keep it old school.  Grab that pen and pad and keep it in your purse.  Make sure to pull it out after every meal.  Don’t leave home without it!  I find that it’s a rare occasion to use my handwriting skills, so use this time to actually use your fine motor skills and write what you bite.
• Break it down.  If you’re just scribing from scratch, there are many ways that you can record your grub.  Maybe you want to break it down by meals and snacks.  Or maybe you work better with lists.  However you do it, make sure it’s easy for you to refer back to and keep it consistent.  You can record calories, or just keep track of servings from the food pyramid.  Whatever your method, try to include a section where you can record how you feel, because that will help you choose how you pick your next meal.
• Fill in the blanks.  There are plenty of blank food journals out there, some even including an area for physical activity!  One food journal I kept had areas where I can count off the servings from each food group, so at the end of the day, I would know if I consumed all I need if all the circles were filled in.  Might as well keep it all in one place so you really know what you’re doing to your body.
• Go digital.  This day and age you’ll find any app out there to make your life easier in some magical way.  I’ve tried out a few different apps for my iPhone and they’ve been pretty helpful for those times when I wanted to pack lightly and keep my journal at home.  Lose It!  is a free download that has plenty of common foods in the database.  You can even choose a target weight loss goal and the app will calculate how many calories you can consume daily in your given timeline.  It was great to search through all of the foods and find calorie amounts for that salad I made at home.  And for my mama’s cooking, I’d just guess the calorie amount, based on lists of ingredients, and add it in myself.
• Pressure your peers.  If your family and friends are up on the food diary tip, you won’t feel like such a weirdo if you pull out your journal after a nice dinner.  Make it a habit to write it all down together, and you’ll feel good together too!
• Make it a habit.  The consumption of food involves different rituals.  For instance, everybody has to wash their hands beforehand!  Make it a habit to take those few minutes right after a meal to write down what you ate, how much of it you consumed, and how it’s making you feel.  Sometimes it even helps to go back a few hours after a meal to go back and keep track of what your body is going through.  This will not only help your digestion, but it will also help with future decision making.
• Go back in time.  No, I don’t mean go back to before you binged on ice cream!  Reflect back to your food diary to recall what you ate on certain days, and how you felt after eating it.  If you find days when you wish you didn’t shove that thing in your face, then you’ll remember that and most likely not have a repeating occurrance.

I hope that you find that keeping a food diary will help you feel more in touch with yourself.  Then, months down the road, when you fit into those dreamy jeans, you’ll look back to your records and think to yourself, “How could I ever ever put that in my body?!?!”

Love always,
Artiffact