Celebrate Success

Mark Your Milestones

Try something new.  That’s one of my favorite health slogans.  I often try new foods and activities, like Taekwondo.

Sometimes as we work on changes in food choices or activity it’s hard to see the progress that we’ve made.

The small daily choices don’t seem to make much difference.    As more time goes on, we can look back and see the changes.  Maybe it’s an improvement in health  numbers, such as blood sugar or cholesterol levels.

I tried something new 18 months ago.  I started Taekwondo as a white belt. Attending Class 2 to 3 times a week,  I often feel like I’m not making much progress.  Each time I advanced in rank I would set aside my latest belt.

Recently I purchased this customized belt display so that I can look at my belts everyday.  The belts remind me of not only the milestones I’ve met, but especially the friendship and support from many people including the instructors and my classmates at Family Martial Arts Center of Ames.

What new things have you tried this summer?  Who is cheering you on? How are you celebrating your success?

Today is a good day to try something new.












Healthy Meals Start with FRUITS & VEGGIES

Summer has arrived!   Many people have begun their summer “diets” to eat healthier and/or lose weight.  Healthy meal plans start with a plentiful portions of produce.  There are so many choices:   fruits and veggies from your garden, local farmer’s markets & grocery stores.fruits-veggies-2

Besides eating fruits and vegetables, how do you know your diet is balanced?
How do you decide which food plan will be “right” for you?

There are SO many “diet books” available today. As you evaluate a possible diet, ask yourself if the plan is REALISTIC and BALANCED.

Is the diet realistic?

Is it compatible with:

  • Your lifestyle?
  • Your food preferences?
  • Your budget?

Do you have to eliminate foods?  The more foods you eliminate, the less likely you’ll be satisfied long term.  

Is the diet balanced?

 Use the Food Pyramid or My Plate to evaluate your  meal plan–Are the basic food groups  included?

  • Milk
  • Meat/Protein Alternates
  • Fruit
  • Vegetables
  • Grains
  • Fats

    “New” diets will undoubtedly appear on the bookshelves every year.  Check out your next meal plan to see if it is REALISTIC AND BALANCED.  

Joy for the Journey: Food, Fitness & More

Life is a journey, not a destination.  Wellness & health are a journey as well.  At times we walk alone (or feel alone), but the paths we pursue can be made easier when we have some goals in sight and companions for the trip.

In my work as a nutrition coach, one aim I have is to restore joy in eating.  I’ll be a travel companion for you and advise as you set your own itinerary for your wellness journey.

As you set goals to work on, you might set a couple related to food or physical activity, but also consider other areas of wellness, such as social and emotional health.  For instance, if you want to spend more time with friends/family, you could spend time on hobbies together or go for walks or exercise class.  You get a double bonus.   Besides the benefit for your heart, walking with friends gives an emotional boost from the exercise and the interaction with other people.

I hope you find more joy in your journey in 2017, as you look for new ways to improve your health this year.  Please get in touch, if you would like to try some phone consults as part of your wellness journey.


(1)  http://www.nationalwellness.org/?page=Six_Dimensions
(2)  http://www.wellpeople.com/Wellness_Dimensions.aspx