Don’t Worry, Eat Happy!

With the summer heat coming to a close and the cool autumn breeze fast approaching, it is important for us not to become stagnant in our healthful habits. It might seem desirable to cuddle up on the couch with some comfort food once the temperatures drop, but don’t forget to get in your servings of fruits and vegetables as well. In the U.S., farmers’ markets are still chock full of colorful produce, so be sure to take advantage of the bounty while it’s still there. Besides, September just happens to be “Fruits & Veggies––More Matters” month.

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(image credit: WPR.org)

On average, New Yorkers eat less fresh produce in the fall and even less in the winter, than they do during the summer months, regardless of the fact that NYC has over 139 greenmarket locations within its five boroughs, most of which operate year-round.1 Many of us may feel too overwhelmed by work, bills, and family life, that making sufficient time in our busy schedules to browse through farmers’ markets for fresh produce with limited shelf life feels akin to an unnecessary chore than anything particularly beneficial.

What may limit Americans in creating habits concerning weekly farmers’ markets, and/or grocery shopping in general, is not only a lack of information about how to shop, but also a lack of information regarding what to shop for.2 The abundance of food options may cause a great hindrance to shoppers’ abilities to make significant changes to their food shopping habits. Though the great increase of selections concerning produce is appealing mentally, in practice, however, it may often debilitate shoppers.

In addition, market patrons, who may live with tight financial constraints and are unsure about proper food storage and efficient meal planning may make dietary and food purchasing decisions that are more unhealthy than not. For those that struggle with cooking time/skills or eating similar meals frequently, the added fact that farmers’ market fruits and vegetables have a very limited lifespan may also increase stress around the immediacy of consumption.

In order for food shoppers to develop weekly habits for farmers’ market shopping, and prevent market attendance from waning during the fall and winter months, taking the necessary steps will prevent stress overload and make fresh produce shopping less complicated and more exciting!

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(image credit: Cynthia Moon)

Step 1: Budgeting: How much are you willing to spend?
Buying fresh produce seems very expensive when, in actuality, it is cheaper in the long run. First, determine how much money you’re willing to spend, then calculate how much you normally spend both weekly and monthly, making sure to include how often you dine out or purchase lunch outside instead of taking leftovers to work. Make sure the market you attend receives currency in the form of Health Bucks and/or food stamps if your budget is very tight. Your shopping list must be based on your budget, along with recipe adjustments that will most likely incorporate rotating certain veggies into different dishes.

Step 2: Recipes: Find recipes that you can rotate and use your staples as a base!
What do you cook often? What are your staple foods? Do you like brown rice? Does your breakfast always include bananas because you think they’re the cheapest fruit you can find? Farmers’ market vendors can often suggest simple recipes relating to the types of produce they provide. Allow yourself the possibility of varying your fruits and vegetables. For example, if you are left with a large amount of spinach at the end of the week, you can quickly use it up as a base for a salad instead of your old standby romaine lettuce. Leftover onions and broccoli would be a great addition to your morning omelet or scrambled eggs. If blueberries happen to be the right price and are in-season, buy extra and freeze them to use in desserts or breakfast smoothies at a later date.

Step 3: Meal plan: Start weekly, then make necessary adjustments.
It is important to first calculate your daily energy needs in order to be certain of how much food you need to eat weekly and how much to buy in the first place. Your weekly meals can easily be rotations or variations of your go-to recipes and your produce shopping should be nutritious additions to your staple foods. For example, if you made split pea soup for dinner Monday evening you can use the leftover celery, carrots, and onions from that meal in a tuna sandwich for lunch the next day. Meal plans should incorporate an adequate balance of your essential nutrients according to your specific energy needs and physical lifestyle––such as carbohydrates, proteins, and fats––through a varied diet of whole grains, vegetables, nuts, seeds, fruits, lean meats, and/or fish.

[Editor’s note: Click here to learn more about meal- and menu-planning and here for some smoothie mix-and-match suggestions (over 3,000 combinations to make sure you get your fruits and veggies on).]

Step 4: Shop!
Find farmers’ markets that you know will provide the necessary foods you need for your meal plans, are budget-friendly (like the Fresh Food Box offerings in most NYC neighborhoods), and are closest to you. Take hold of the wonderful abundance of food options we have in our city during the cold season to come. As a result, not only will your health benefit from a nutritious and varied diet, but you will be contributing to a greater, environmentally sustainable cause, and without breaking the bank.3

[Editor’s note: Click here to find a farmers’ market in or near your zip code and here for more tips on shopping at your local farmers’ market.]

References:

  1. NYC.gov. (2017). Farmers Markets in New York State.
  2. Graffagna, S. (2014). “10 Healthy Habits for Fall.” Superhero You website.
  3. Tufts University. Health & Nutrition Letter. (2016). “Eat Your Fruits and Vegetables to Help Fight Frailty.” Tufts.edu website.
Abigail Ortiz Author Pic

Guest post by Abigail Ortiz, nutrition student

Cool as a Cucumber

Summer in northeast U.S.A. is the go-to season for healthful, colorful, and delicious fruits and vegetables and a time when families and friends tend to gather regularly for graduations, weddings, picnics, and backyard barbecues. What better way to celebrate being in the company of people you love and feeding yourself well than planning a party of your own?

Living Room Picnic

Creating a menu doesn’t have to be stressful or sinful when you dish out whole, fresh ingredients—served buffet-style—with homemade dressings and dips on the side. Not only will your plates be visually appealing and packed with high-quality nutrients, but you won’t have to break a sweat putting everything together.

Much like designing any healthful meal, the same rules apply: more variety and colors mean more vitamins and nutrients. Include a mix of animal- and/or plant-based proteins (skinless chicken breast, tenderloin, lentils, black beans, and tofu are great options), carbohydrates (brown rice, corn, and quinoa are versatile grains; Swiss chard, beet greens, and eggplant are nutrient-rich vegetables), and healthy fats (think walnuts, ground flaxseed, and olive oil).

Avoid heavy sauces and let the natural goodness of your bounty speak for itself. To start, make a light, but flavorful, marinade or rub for your protein dishes from a complementary blend of dried and fresh herbs and spices like cumin-chili-cilantro or dill-mustard-yogurt. Next, toss up a simple salad of different colored veggies like thinly sliced summer squash and heirloom tomato over leafy greens. Whisk together a light dressing of lemon juice, extra virgin olive oil, salt, and pepper. For dessert, consider macerated fruit like peaches and blueberries drizzled with honey and white balsamic vinegar. (Check out Foodily or Yummly for other great recipe ideas.) This entire combination of foods alone offers a beneficial dose of many vitamins and minerals—like manganese, vitamins C, K, and A, dietary fiber, iron, and antioxidants—to support your body systems.

Consider the following:

  • Plan and prepare accordingly by asking your guests or estimating of the number of vegetarians and non-vegetarians attending your party.
  • Serve ingredients separately to accommodate those who may have special diet requirements so they can build their own meals. Label each dish so guests don’t have to guess or ask, “What’s in this?”
  • Provide take-home items. Leftover containers will encourage your guests to continue eating healthfully after they’ve left your party. Stack printouts of your recipes on the buffet table so they can try their hands at creating their own versions at home or include recipe links in a thank-you e-mail a few days after the event.

When the party’s over, revel in the fact that, quite possibly for the first time for many of your guests, nothing was off-limits. Not only will you have enjoyed great company, but you will have served healthful fare to your grateful guests who may want to know when they can come back for more!

[Versions of this article were written for and published on YoffieLife.com on September 1, 2014 and DishWithDina.com on August 13, 2015.]

Beating the Barbecue Blues

Ah, summer! Along with sunny days, warmer temperatures, and the urge to want to leave work early come invitations to graduation parties, barbecues, and picnics in the park. Tempting as these may be, you may end up feeling sluggish, bloated, and upset with yourself after indulging in some of the more unfavorable foods served at these events. The best summer party accessory is a healthful-eating action plan.

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(image credit: https://static.pexels.com)

On the days before and after, make a conscious effort to eat nutritiously so that, if you do splurge a bit, you don’t suffer guilt (or stomachaches) later. Have a hearty breakfast the morning of your gathering, or a small snack—like whole grain pretzel sticks and peanut butter—a couple of hours before the event. As you’re heading to the venue, visualize your plate piled high with colorful and varied foods. At the very least, most functions will usually have salad fixings, so fill up on the items that will give you the most nutrients, vitamins, and fiber, then reward yourself with a small portion of something decadent. After all, you are celebrating!

Aromas may entice, but barbecued and fried foods like steaks, burgers, pork ribs, and chicken wings can be high in fat, calories, and sodium––especially if accompanied by seasonings, sauces, and buns. (Not to mention the potential food safety issues at these gatherings, when foods that contain meat and dairy have been sitting outdoors for too long.) A basic cheeseburger will run you about 350 calories, 20 grams of fat, and 600 milligrams of sodium, which is nearly 25 percent of your daily recommended value. Even a handful of nuts come in at 10 grams of fat, and that refreshing cup of sangria will cost you 20 grams of sugar. You don’t have to cut out everything completely, but keep these numbers in mind before you approach the food tables, especially if you’re concerned about weight management and caloric intake, or have a pre-existing condition like high cholesterol or hypertension.

Consider the following:

  • Plan ahead. Call and ask the hosts what they’ll be serving the day of their event and ask if you can bring a plant-based side dish with you (a three-bean salad, baked kale chips, or carrot sticks and hummus) if there’s going to be nothing but fried foods and salty snacks.
  • Choose wisely. If the venue doesn’t allow for outside food, then make smart adjustments. Forgo the bread; select a leaner meat and omit the toppings; replace anything fried with salad. And always—always—eat off a plate.
  • Keep moving. Mingle, mingle, mingle. Take a lap around the buffet before every course. Engage in a game of volleyball or two in between servings. Each little burst of movement will keep your nibbling to a minimum, and your calories in check.

While you are out of your element, you can still be in control when it comes to your nutrition as long as you plan on being mindful before you even walk out the door. With a healthful eating strategy, you can successfully face that smorgasbord of potentially harsh foods on the other side.

[A version of this article was written for, and first appeared in, YoffieLife.com on June 29, 2014.]

The Chicken and the Egg

We just wrapped up National Women’s Health Week and it got me thinking, being a national woman and all, how most of my clients and classmates––females in their 20s and 30s––are just now developing their identities, getting their first “real” jobs, and starting families, while my close female friends and I are in our mid- to late-40s, reminiscing about the million lives we seem to have already lived.

I’ve always said it’s never too late to start…whatever––a new habit, a new skill, a new career––but sometimes, UGH. Who has the time and energy? The older I get, the more set in my ways I’ve become (mostly about my routine and schedule) and now, with what already seems like two full-time jobs, I have to add a third: taking care of myself.

I was tempted to title this post “The Spring Chicken and the Rotten Eggs” because I believe that, while I’m young at heart and open-minded enough to want to soak up every new lesson and experience that comes my way, I’m starting to physically and mentally feel different, depleted. At 48 years old, I act half my age, but feel twice it. (Granted, the last few years of returning to school and rotating through my dietetic internship probably fast-tracked the age process for me.) I’ve got so many thoughts and ideas rushing through my brain at all times and a fairly full schedule. Before my feet even hit the ground, I’m a good part of the way through my to-do list. Yet, no sooner do I break for lunch, it feels like it’s time to wind down for bed and I’ve barely chipped away at the rest of my daily tasks.

Way, way back when I first learned about how oocytes develop and transition to ova, I did some mental math and figured I’d be hitting menopause when I turned 45. (The average age in America is about 511.) It hasn’t happened yet, but with each passing year, it has become all I can think about, waiting for it like a phantom hiding around the corner, ready to pop out and surprise me at any moment. I so want to embrace the decades in front of me, but I’m a planner by nature and I’ll admit I’m concerned about how to work around some of these challenges that seem to come with menopause. I’m already anxious, irritable, and depressed on any given day, sweat profusely when I’m barely moving, and often find it difficult to concentrate on—oooh! Squirrel!

But I think it’s easier to do than to undo, so how should we prepare for what awaits us on the other side of this decade?

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(image credit: http://www.sproutlifestyle.com/)

For starters, let’s rejigger our numbers so that we’re not overeating. To maintain a healthy weight, we’ll require about 100-200 calories less each day than we did twenty years ago2. (Click here to calculate your daily needs.) But be sure to still pay attention to nutrition by eating high-quality protein (including those of the plant-based variety like beans, peas, nuts, and seeds), a healthy mix of fruits and veggies, fiber-rich whole grains, and good fats like those from olive oil, salmon, and avocado.

We should also be keeping active and including strength training in our weekly exercise regimen to protect bone density and muscle mass and reduce our risk of fractures (ain’t no fun getting a hip replacement at any age, let alone when you’re 70)3. Plus, if you continue to eat as you always have and don’t increase your physical activity, you’re likely to gain weight.

Calcium plays a major role in supporting our health as we age, so be sure you’re getting your recommended 1,000mg a day by adding foods like yogurt, sardines, tofu, or broccoli to your meals (click here to read my previous post on calcium)4. Vitamin D is a big deal, too, and the easiest way to get 600 IUs is through daily sun exposure. Be careful not to overdo it here, though, because you don’t want to chance getting sunburned. A mere 10 minute walk outside during lunch will suffice. Otherwise, you can add a mix of fish, fortified dairy, cheese, or eggs (with the yolks) to your daily meal plan5.

Sleep is also important. Start setting an alarm for yourself about an hour before bedtime and give yourself time to unwind, relax, reflect, and mentally prepare for the next day6. This means detaching from technology, so no screens once that alarm goes off.

I’m considering putting together a month-long challenge in July for females over 40 (but open to anyone who wants to join)––something related to weight loss and lifestyle habits. I realize the summer, which can be packed with graduation parties, barbecues, and other social events, may be especially difficult to stick to new eating guidelines; but that’s why it’s called a challenge. Besides, I don’t believe in waiting for the “perfect” time to start anything and I think if we can do it then, we can sustain it long-term.

If any of the above has resonated with you, regardless of your age or menopausal status, please leave a comment below. Let me also know if you’d be interested in joining our July challenge. In the meantime, please check out this handout (that I designed last year when I was a dietetic intern at Betances Health Center) to help you better understand some of the wellness measures you can take through each decade of your life or click here to access the fact sheet from the Academy of Nutrition and Dietetics if you’ve already entered the wonder(ful) world of menopause.

References:

  1. Women’s Health: Menopause.” The Center for Menstrual Disorders & Reproductive Choice website.
  2. Warren, R.M. (n.d.) “8 Diet Changes Women Must Make After 40.” Health.com website.
  3. Munger, R.G., Cerhan, J.R. & Chiu, B.C. (1999). Prospective study of dietary protein intake and risk of hip fracture in postmenopausal women. American Society for Clinical Nutrition, 69(1), 147-152.
  4. Dawson-Hughes, B., Dallal, G.E., Krall, E.A., Sadowski, L., Sahyoun, N., & Tannenbaum, S. (1990). A Controlled Trial of the Effect of Calcium Supplementation on Bone Density in Postmenopausal WomenThe New England Journal of Medicine, 323, 878-883.
  5. Calvo, M.S., Whiting, S.J., & Barton, C.N. (2004). Vitamin D fortification in the United States and Canada: current status and data needs. American Society for Clinical Nutrition, 80(6), 1710S-1716S.
  6. Jacobsen, M. (2014). Midlife Nutrition — Helping Women Over 40 Overcome Nutrition Challenges. Today’s Dietitian, 16(3), 30.

Open Wide: May 2017 Edition

These days, everyone from professor/author/food policy advocate Marion Nestle to my grad school classmates to my dietetic colleagues inspires me. In addition to the Academy of Nutrition and Dietetics, I have also been a student member of its many Dietetics Practice Groups (DPGs) such as Food & Culinary Professionals, Nutrition Entrepreneurs, and Public Health/Community Nutrition, among others. I make a point to carve out time every morning to read the many newsletters I receive to develop as much insight as possible. The more I learn, the more driven I am to do the best I can and make a difference in the field of nutrition…locally, nationally, and globally.

My long-term goal is to help fix what ails so many people in this country by teaching them (a) how and what to eat to optimize their health and reduce their risk of disease, (b) how to be savvier food shoppers, and (c) to really understand that what goes inside their bodies can have a huge impact on how they feel and act. Becoming a Registered Dietitian, opening my own private practice, and continuing to pursue a Master of Science degree in nutrition is setting me on the path to becoming an expert in my field. But there’s always so much more I can be doing and want to do.

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(photo credit: Vickie Savvides, Sharon Pang)

In the next decade, I want to make DishWithDina a brand across all media to reach a wider audience and help people achieve their healthful lifestyle goals, be it through a talk show or a road show. For now, I’m starting small and allowing myself to be patient in my pursuits. I’ve been keeping up with weekly blog posts that I hope you have been finding educational and/or entertaining. This summer, I plan to launch DishWithDinaTV and cannot wait to share the line-up with you! By the end of the year, I expect to engage with more and more of you, both in-person and virtually, and look forward to learning about your own food stories.

Every minute of my life up to this point has paved the way for me to succeed in these new (ad)ventures. I am fearless, I am committed, I want to continue to be inspired, and I am thrilled to have a chance to be inspiring to others.

Tending the Farm

I started the DishWithDina blog back in April 2005 (Happy Blogiversary to me!) as a way to remember all the yummy places I went to after I moved to New York City from New Jersey. In the transition from one platform to another and then integrating everything into this website, I think I lost a handful of posts along the way; but, I kept all the business cards and photographs (I was snapping pics of my meals before Instagram was even a thing) from every outing.

One of my rules of living in the city has always been to never visit the same place twice. With so much to do and see and eat, why not try something different every time you leave your apartment or venture in from somewhere else? Besides, you can’t ever guarantee your favorite places will be around long enough, so might as well check out as many as you can before they’re gone. (RIP, Benny’s Burritos and 7A.)

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Babies! (04/17/2005)

Such is the way with life, too, though. I don’t think any of us intentionally want to regret not doing something differently, not pursuing an avenue because it was unfamiliar, or fearing what would––or wouldn’t––happen if we ventured off our regular path. In that realm is where I find myself these days. It’s been over six months since I completed my year-long dietetic internship and I am still having issues recovering from the (albeit sometimes self-imposed) toll that experience took on my brain and body. But, as the seasons change and the year progresses and time between the “doing” gets larger and wider, I find myself reflecting on what could be instead of what should have been.

My grad school is finally letting up (one class left!) to a point that I see more flexibility and freedom in my schedule. I’m allowing myself to try new things, to remember what life was like when I would roam the streets of Manhattan, weaving in and out of each neighborhood, tasting and sampling the cultures and the livelihoods that awaited me. I went back to practicing yoga this week after a three-year-long hiatus. I bought hydrating facial masks and have been using them regularly. I met a friend for lunch and then went for a walk afterward. I find myself bolting out of the building and going for a run the minute a ray of sunshine peeks out from the clouds. For the first time in years, I’m reading books that have nothing to do with food, nutrition, or science and everything to do with helping me get back on track, refueling and improving my psyche so that I’m well prepared to develop and grow as each new season unfolds and new opportunities come my way.

In addition, I’ve met dozens of wonderful new people, after starting my private practice in October, who have donated their time and energy to help get my business up and running and now they’re contributing to and breathing new life into this blog. I look forward to sharing more of their contributions––and more of my own insights––with you over the year. And I invite you to share with us what rituals you enjoy, what goals you intend to pursue, and what old habits in your life you’re letting go of in order to make room for new ones.

Every Kid Healthy

The percentage of children with obesity nationwide has more than tripled since the 1970s1. The current average diet for the majority of nationwide kids consists of chips, candy, and soda, along with a not-so-nutritious school lunch and frequent fast food dinners. Children with obesity are at a higher risk of developing heart disease and other chronic health conditions and diseases that impact physical health, such as asthma, sleep apnea, bone and joint problems, and type 2 diabetes.

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(photo image credit: https://kurbo.com/)

That’s why Action for Healthy Kids has established “Every Kid Healthy Week” from April 24-28 as a great opportunity to help children develop healthier eating habits. The annual observance, which takes place among American schools nationwide, was created to celebrate health in schools and achievements in wellness. Its focus lies on the current efforts partnering schools across the nation have made and continue to make to improve the health and wellness of their students, through nutrition education, physical activity, and learning. Anyone can be a part of this promotion where schools are invited to host an event either during the official week itself or the entire month of April.

Action for Healthy Kids calls for volunteers of all ages who are passionate about helping children in the fight against obesity to contribute their time and energy in the events scheduled on the organization’s website. If you’d like to sign up to volunteer, search the website to see if your neighborhood school is already listed as a partner and if any events are scheduled with the school. If your school is not listed, ask them to register, take the pledge, and join! Action for Healthy Kids provides several resources, event ideas, and past success stories that any school can implement with the help of trusting volunteers. You don’t need to be a health professional to inspire children to take action.

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(photo image credit: https://i0.wp.com/)

Action for Healthy Kids understands that a child who is frequently active and maintains a balanced diet is much better equipped when it comes to being able to focus and learn in school. A healthy diet consisting of a wide variety of well-proportioned foods promotes optimal growth, enhances brain development, affects intellectual, emotional, and psychological development, and, most importantly, prevents obesity in our children. Aspire to become a role model to the children in your community: help kick-start a field day event, teach kids yoga, tutor on the dangers of excessive sugar consumption…and don’t forget to take the pledge!

References:

  1. Fryar CD, Carroll MD, Ogden CL (2014). Prevalence of overweight and obesity among children and adolescents: United States, 1963-1965 through 2011-2012. Atlanta, GA: National Center for Health Statistics.
Abigail Ortiz Author Pic

Guest post by Abigail Ortiz, nutrition student

Boiled Over

It’s fitting that April is Stress Awareness Month, being that I, along with so many of my friends, classmates, and colleagues, are suffering from anxiety and malaise lately. For me, it’s the perpetual reprioritization of school assignments and business ventures, both time-sensitive, that have me shirking my self-care. I also thrive on sunshine and all we’ve had lately here in the northeast has been clouds, rain, and more clouds and rain. Being in the health and wellness field doesn’t mean I don’t suffer the same triggers and effects as the rest of the population when it comes to mindlessness and emotional eating. In fact, that sometimes adds to my stress because I should know better and do better and be the example to my clients and everyone else in my circles, but I’m only human.

I realize it’s easier said than done, but reading the research and other information that’s out there lets me know I’m not alone and has helped me gain control––even if only temporarily––over some of my knee-jerk reactions when it comes to dealing with stress. I’m sharing the following with you in hopes that, if you are dealing with stress in your life, this might help quell your angst as well.

When it comes to overall wellbeing, I believe four factors play a role: food, mood, sleep, and exercise. Stress can affect any one of those and when one falls down, they all fall down. In regards to hunger, specific hormones like adrenaline, cortisol, insulin, and ghrelin are responsible for the food choices we make1. Being stressed also tends to leave us sleep-deprived and unmotivated to exercise (or motivated to drink alcohol), which can contribute to weight gain2.  But, when we overeat, comfort eat, and/or deny ourselves sleep and physical activity, we end up feeling guilty and, most likely, more stressed for having made poor decisions, falling off the wagon (if we were on one to begin with), and needing to start all over to get back on track to health.

Obviously, focusing on a healthful, balanced, nutrient-dense, mostly plant-based diet can help support us in times of stress and in general as some anti-oxidant foods can also act as anti-anxiety foods3, but how do we get to that mindset when we’re already so far down the rabbit hole?

One small step you can make is to clear the clutter, both figuratively and literally. Stop to reassess the true problem at hand, take a breath and step aside for a moment to get your thoughts together and decide what the next step should be, focus and figure out if there’s anything you can do to get rid of the stressor(s) in your path, forward plan to be sure you’re getting enough breaks during the day and the week so you can enter into challenging situations with a clear head to begin with instead of an already muddled one, watch a funny show, reach out to friends who can talk you down from the ledge you’re on and help put things back in perspective, meditate for 10 minutes or go punch something (preferably an actual punching bag) for 20, tell someone you love them, and, while you’re at it, tell yourself the same.

References:

  1. Lebre, M. (2016). Stress and weight management — Learn about the body’s physiological responses to stress and effect stress has on weight managementToday’s Dietitian, 18(4), 42.
  2. How stress can make us overeat. (n.d). Harvard Health Publications website.
  3. Naidoo, U. (2016). Nutritional strategies to ease anxietyHarvard Health Publications website.

GIVEAWAY: Dailygreatness Training Journal

Last week, I wrote about my Attitude of Gratitude and did my first in a series of giveaways inspired by my experience of reinventing my career—and myself in the process.

I believe that reinvention means always striving to be a better version of oneself, not just stopping once a goal has been met. The past few years of being both back in school and in my dietetic internship have really done a number on my health and well-being, which is ironic since all I’ve been doing since 2013 is pursuing a career in the health and wellness fields. Not only do I want to lead by example for my clients and practice what I preach, but, as I reach my 50th year on this planet, I want to be sure I enter it with a fit mind, body, and soul.

On that note, one of my next goals—which some of you might have already seen hash-tagged on my social media accounts as “fitby50″—is to undo a lot of the damage I’ve done since I stopped working full-time and started going back to school. In a way, I think this experience has helped me become more empathetic to my clients who have had their own health and fitness challenges. It’s easy to think that saying, “just do it” can motivate someone into changing a behavior, but that’s not always the case when you have an unrealistic workload, don’t know how you’re going to fit one more thing into your already jam-packed schedule, are perpetually exhausted, and no longer have the mental acuity to care about anything more than just making it to the next day without punching a baby in the face or wanting to stepping into oncoming traffic (as told to me by a friend).

As much as love my high-tech tools, I’ve decided to return to paper planners and journals recently. There’s just something about scribbling on a page (and adorning it with colorful sticky notes) that makes me giddy versus typing furiously with both thumbs onto a blank screen.

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I came across the Dailygreatness journals through some random (or not so random, if you believe in the power of the universe…hmmm) online promotions and decided to order a bunch of different copies to check them out. I’ve used paper planners before, but have always thought they could be so much better if they combined a journal component, maybe threw in some motivational quotes, pretty pictures, colorful pages, etc. When I opened my Dailygreatness order, I squealed in delight because it does just that.

For this round, I’ll be giving away one copy of the Dailygreatness Training Journal (to U.S. residents only for now). From the product page:

The daily pages will guide you to create healthy habits through the 8 daily steps of training, diet & food journaling , meditation, gratitude, intentions, stretching, health tips and self-awareness. The weekly and monthly check-ins keep you committed, accountable and motivated. With a 12-week review to celebrate your progress, each stage lays the foundation for achieving your health & fitness goals, reaching your potential and creating a rocking fit body, mind and spirit.

If you’re interested in snagging this FREE copy (valued at $39.95 on the Dailygreatness site), please leave a comment below or e-mail me (click on “Contact” page for address) by 10pm ET Wed, 12/7/16 with the following:

  1. Your health & fitness goals for 2017.
  2. How you will “pay it forward” when you meet your goals (this could be in time, energy, or money).

Recipient will be selected at random and announced on Fri, 12/9/16. Best wishes and keep daring to be great!

Note/disclaimer: This is not an ad. All giveaways are new items I’ve purchased with my own funds and want to give away in hopes of passing along encouragement and positivity to others. I ask for nothing in return (though, if you wanted to follow my blog, Twitter, or IG accounts, or forward this post along to others, that would be rad). In doing this giveaway, I acknowledge a complete release of Dailygreatness, Rocking Fit, and WordPress by each entrant or participant and that this is in no way sponsored, endorsed or administered by, or associated with, Dailygreatness, Rocking Fit, and/or WordPress.