by Lucy | Mar 1, 2017 | Well Balanced Wisdom
It’s National Nutrition Month and the theme, Put Your Best Fork Forward, has me thinking about the trouble with DREAMING BIG. It’s great to dream big and set big goals for yourself because nothing is impossible. The trouble is when we dream big yet forget how powerful the little things can be.
For instance, when we are finding excuses for ourselves, it’s easy to devalue our small actions. We say, “what’s one bite?” or “What’s one day going to hurt?”
Our habits are a sum of our actions and each action counts toward that sum. Once we embrace this concept, we can keep ourselves on track and accountable.
Small things add up. Baby steps count as steps.
Another way to think about it: People wouldn’t keep a change jar if it didn’t add up.
So we can devalue those small things and let them set us back or we can realize the power in them and use that to our advantage. If you choose the latter, scroll down to see 5 baby steps worth considering. Try one or try them all and be consistent. When you do, you’ll be putting your best fork forward!
- Put your fork down between bites. This is a simple way to start eating mindfully. It forces you to slow down. Consequently, you become more aware of your hunger/fullness signals and increase the chance of eating no more than what your body needs.
- Eat more fruit and less cakes, cookies, candies (and other high calorie sweets). Replacing processed sweets with naturally sweet foods can increase your intake of disease-fighting properties, vitamins and minerals. Now that’s a delicious way to put your best fork forward! =)
- Think about dinner at breakfast time. Dinner can be the hardest meal of the day because it’s one of the last things we think about until its 5pm. By then our will-power tank and motivation level is low. But thinking about dinner in the morning gives you a head start. You can also think about tomorrow’s breakfast at dinner time. This is a simple stepping stone to regular meal planning and prepping.
- Have one less (or one more). Quitting cold turkey isn’t for everyone. If you are trying to cut back on something like drinking sugary drinks consider doing it one at a time. If you drink 4 sodas a day, try drinking just 3, then once you achieve that move to 2 and so on. If you stick to it, the momentum will build and that will keep you motivated.
- Keep reading our Motivational Monday email. One study from Kaiser Permanente found that people who received weekly e-mails about diet and fitness for 16 weeks substantially increased their levels of physical activity and intake of healthy foods like fruits and vegetables while cutting back on trans and saturated fats.
Food for thought: What baby steps are you taking today? Tell us in the comments. 
by Lucy | Feb 24, 2017 | Uncategorized
Friday, Feb 24, 2017
My favorite at home yoga tool:
Doyogawithme.com
This is a fantastic resource for people that are interested in doing more yoga or starting out and feel intimidated by the group fitness classes. There are several styles offered and different levels depending on your ability. The length of the videos start at 5 minutes and some classes are up to 75 minutes. So many options!
My fa
vorite Toby Face!
On Tuesday we had movers coming into the apartment and instead of leaving Toby, our beautiful 9-year-old yellow lab, to bark at them all day he came to the office with me. I decided we needed a picture with the newly bloomed daffodils. And this is the face Toby made!
Favorite recipe: Carrot Raisin Oatmeal Bread w/ Coconut Flour
To wrap up our heart health whole-grain month, I’m including a version of the carrot raisin bread I made with oats and coconut flour last week. Yummy!
by Kristen Norton | Feb 22, 2017 | Well Balanced Wisdom
We’ve been talking about whole grains this month and this is the last post in this series. If you missed the first 3 posts, you can read them here: Not All Carbs Are Bad: whole grains and heart health part 1, You’ve been challenged | whole grains and heart health part 2, and 4 delicious swaps | whole grains and heart health part 3.
The food industry has definitely caught on to how awesome whole grains are for us and they aren’t shy about boasting the whole grains goodness in their products. The trouble is that between the marketing and super sizing we can be fooled into making the following mistakes.
Mistake #1: Being misled by the front of the box.
Quick story: I used to enjoy grocery shopping…finding all the new foods in the grocery store, leisurely reading labels and so forth. Then I had kids. Now grocery shopping is different. I get in and out as quickly as I can. I still read all the labels but it’s more exhausting than exciting. So, the other day I was grocery shopping with the kids and I picked up this spaghetti. We had already been in the store too long and the kids were getting antsy so I didn’t have time to truly analyze things until I was home.
When something says 100% whole grain, that’s a good sign. But what I didn’t notice that day at the store was it said 100% durum wheat which is NOT the same as 100% whole wheat. Ugh. I got tricked! In the picture below you can see the difference, but unfortunately for me, I missed the one that said whole wheat until I went back to the store another time. This goes to show, you must have a keen eye for reading the food labels. Be careful not to get thrown off by things that appear to be something that they are not.
Mistake #2: Assuming all foods that contain whole grains are healthy.
According to Harvard’s Nutrition Source website, one study revealed that the whole grain stamp isn’t a good way to identify healthy whole grains.
“The stamp, while designed to steer consumers towards healthy whole grains, actually identified products that were low in trans fats but higher in sugar and calories than whole grain foods without the stamp.“
The FIX for the first two mistakes: First, we encourage you to embrace more natural whole grains. As for bread and packaged items, the ingredient list is the best place to gather your information, not the front of the package where marketers try to entice you with health claims or this fancy stamp. Look for whole grains that are high in fiber and with few ingredients. The first ingredient should say “whole.” Ideally, the item should not have many added sugars.
(Mini commercial break: We help our clients do this kind of label reading at the store! Ask about our grocery store sessions.)
Mistake #3: Eating too much… because whole grains are good, right!?
Well, yes but size still matters. There is such a thing as too much of a good thing. We all know that eating a ton of bread is not good for us, so this visual way of thinking about portion sizes can be really helpful. You wouldn’t eat more than 2 slices of bread at one meal, right?
The FIX: Keep your portion sizes small with whole grains, 1/2 cup is usually a good place to start when it’s balanced out with other foods. Start small on your plate and always listen to your body. Let it tell you to get more or to stop eating.
FOOD FOR THOUGHT: Well-balanced eating can be tricky. We all make mistakes!
What was your biggest take-away or ah-ha from this whole grain series?
What is one thing you can apply to your life today?
Ready to take the next step on your wellness journey?
Let’s make it simple and fun together! Join the Well Balanced Nutrition community for personalized tips, practical strategies, and a little extra motivation to reach your health goals. Click here to schedule a free consultation or sign up for our weekly recipes to stay inspired!
by Lucy | Feb 18, 2017 | Motivational Mondays
Monday, Feb 20, 2017
Last week, one of our tribe members told me “I think I’ve lost my mojo, I just have no motivation!” She’s been working long hours from 7 AM until after 5 PM. She states “I should do some activity in the evening, but I just have no motivation.” I replied, “please don’t should all over yourself.” When we say “I should” we are focusing on the negative or external expectations because the unspoken truth that follows is “but I don’t want” or “I can’t…” Rather than focusing on should, it’s helpful to accept the reality, be kind to yourself, and make a plan.
Whether you:
1. Gained weight at the holidays
2. Suffered an injury that required steroids and lead to a 20-pound weight gain
3. Just plain got busy
There’s hope and a strategy! Let’s reflect how to get back on track and over the speed bumps of life.
The best way to reach your potential is to create a roadmap and revisit the map regularly. We often have big goals at the beginning of the year such as losing 30 pounds or training for a marathon. Big goals are similar to taking a road trip. In order to plan a trip, we need to know the specific destination and what path will take us there (without too many detours!). If your goal is weight loss, you may first want to assess your eating and exercise habits to determine what steps will help you lose weight.
Create the path
Start by tracking your food intake and exercise habits to determine what can be improved. If you are mindlessly snacking at the desk or in front of the TV, set a new habit to drink water or unsweetened tea instead. If you are not getting at least 7,000 steps/day, find ways to include more movement in the day.
Markers of success
Set up mini goals or milestones along the way. Continuing with weight loss example, perhaps you get to buy a new article of clothing for every 5 lbs you lose!
Stay on track
It’s easy to feel discouraged when the scale won’t seem to budge or goes up a pound or two. Consistently checking your weight at least 1 time per week will give you the accountability to stay consistent with your new healthy habits.
Get a copilot
There are lots of people that want to support your goals! Tell your family, coworkers, best friend, and other members of your favorite group fitness class about your goals to have a few more people cheering you on. Some days feel harder than others, their support may be just what you need to keep going.
Food for thought:
If you find yourself thinking “I should,” pause and consider if it’s really something you want to do? If not, please stop ‘shoulding’ on yourself. Create a roadmap, find an accountability partner, and set the vision so you know what success looks like!
What’s your next well-balanced destination?
by Lucy | Feb 17, 2017 | Friday Favorites
Happy Friday! How are you feeling? I hope you had a healthy and productive work week!
I’m feeling grateful because I’m just coming back from a “stay-cation” with my husband and little ones. We were able to slow down our busy lives for 7 days and enjoy each other’s company in town. It was a lovely reminder of how much I love spending time with my family and how much we love the Durham/Raleigh/Chapel Hill area. Therefore, I thought I’d show some local love in this week’s Friday Favorites.
Favorite Gluten-Free Local Restaurant: Primal Food and Spirits in Durham, NC
I don’t have to follow a gluten-free diet and for some people it’s a fad, but for those with Celiac disease it’s a serious matter. That’s why I think it is really awesome that Primal Food and Spirit keeps a 100% gluten-free kitchen, meaning there is no possibility of cross-contamination. We’ve been there a few times, not because it’s gluten-free, but because the food is really good, unprocessed, healthy and unique. I was very happy with my Valentine’s Day lunch there: chopped kale salad with hard boiled eggs and bacon-wrapped dates.
Favorite Local Museum – Marbles Museum in Raliegh, NC
I can’t say enough great things about this place. My little girl is just the right age (almost 4) for the Around Town exhibit. She spent hours exploring and playing in the pint-size town on the first floor. They had a grocery store and kitchen area that (of course) I just loved watching her play in. As I dietitian, I really appreciate the emphasis on healthy living in the kitchen area, farm area and the Power2Play area.
Favorite Family Dinner Time Saver for Busy Weeks:
Did you know that Foster’s Market in Durham and the Root Cellar in Chapel Hill have family dinners? If you know you are going to have a crazy hectic week, can’t plan/prep ahead, or just plain need a break from cooking simply order a week’s worth of family meals in advance and you can eat local, scratch-made, delicious food without any fuss. All you have to do is heat and eat! LIFESAVER!
Have a healthy, happy weekend!!!
by Lucy | Feb 15, 2017 | Well Balanced Wisdom
Every Wednesday this month we are talking about whole grains because of their connection to good heart health. If you missed the first two posts check them out: Not all carbs are bad: whole grains and heart health part 1 and You’ve been challenged | whole grains and heart health part 2. Today, I share 4 delicious whole grain swaps.
Last week, I didn’t just challenge you, I accepted the challenge myself. I was pumped when I found these Super Grains at Aldi! It is a mixture of millet, buckwheat and quinoa – all gluten-free whole grains. I’ve had quinoa but never millet or buckwheat. So, I tried them out! I simply prepared the grains as directed, then added them to stir-fried vegetables. Voila! Pretty tasty!
SWAP #1 Replace white rice with brown rice or a super grain blend. 
I also had the Super Grains for breakfast with some cinnamon, almond milk and maple syrup. It was delish!
How about you? Did you get a chance to try out a new whole grain? If you didn’t try something new, I hope you’ve checked out your local grocery store to at least see what is available. I know it’s not easy to incorporate something new into your diet. So, I wanted to highlight some more common options you can SWAP OUT.
That’s right. Take those refined grains and just swap them with nutrient-rich, heart-saving whole grains. These pictures prove just how delicious whole grains swaps can be.
At my house it’s pizza night every Friday. When we make our own at home we use a store bought whole wheat crust (and use lots of veggies).
SWAP #2 Buy or make a whole wheat pizza crust.
SWAP #3 Buy whole grain/whole wheat bread products. One day last week my husband made these delicious burgers and we ate them with whole wheat buns. They were as good as they look.
SWAP #4 Use whole wheat flour in place of white flour. I’ve been baking with whole wheat flour or whole white wheat flour for quite some time and I’ve never been disappointed. These are almond butter cookies made with whole wheat flour plus a little almond meal. 
Stay tuned! Next week I’ll talk about how to truly tell what is a whole grain and what is not. It’s confusing sometimes. I’ll show you the item that completely tripped me up!
by Lucy | Feb 10, 2017 | Friday Favorites
Local charity: Activate Good
Activate Good is located in Raleigh and offers volunteer opportunities around the Triangle. That are affiliated with hundreds of local nonprofit organizations to provide volunteers for the local charity events and programs.
Mark your calendar for April 23-29, which is national volunteer week!
Favorite TED talk: You are what you think
I love TED talks! This one spoke to me because of the touching story and the wonderful message explaining how our spoken and unspoken words lead to actions that lead to our destiny. Powerful stuff.
Daily Mindfulness blog: Daily Om
“All too often our lives can be spread too thin and it becomes important to gather our thoughts and center ourselves to become whole again.” -Madison Taylor
Sign up to receive these free inspiring emails: https://secure.dailyom.com/cgi-bin/userinfo/settings.cgi?subscribe=1
Recipe of the week: Roasted Beets ‘n Sweets 
If you don’t think you like beets, I am guessing you have not tried them roasted. This is a simple, delicious, and nutritious side dish (or dessert if you’re weird like me!).
by Kristen Norton | Feb 8, 2017 | Well Balanced Wisdom
In honor of Heart Health month, every Wednesday in February we are talking about whole grains because of their connection to good heart health. If you missed the first post do check out: Not all carbs are bad: whole grains and heart health part 1
Last week I challenged the notion that all carbs were bad and should be avoided. It is just not true. Whole grains have powerful health benefits and it is not just because of the fiber. They contain various phytochemicals that protect and fight against heart disease and diabetes.
There are many whole grain options to choose from. So, don’t limit yourself to whole wheat bread, crackers, and cereal. I CHALLENGE YOU to try something new and less processed. Pick any of the following grains to try this weekend. Notice there are 7 gluten-free whole grains below for those who need to avoid gluten for health reasons.
What do I eat it with? The easiest way, in my opinion, to start eating new whole grains is to prepare them plain and add then use them as a base for a salad or a “power bowl.” Start with a 1/2 cup to 1 cup of whole grains in a bowl and then top with your favorite veggies and protein. Lastly, drizzle with a dressing and voila! Simple and delish!
Here are 17 different ideas to get you thinking of the perfect combination for your taste buds.
Ready to take the next step on your wellness journey?
Let’s make it simple and fun together! Join the Well Balanced Nutrition community for personalized tips, practical strategies, and a little extra motivation to reach your health goals. Click here to schedule a free consultation or sign up for our weekly recipes to stay inspired!
Read more in this series:
4 delicious swaps | whole grains and heart health – part 3
3 common mistakes | whole grains and heart health part 4
by Lucy | Feb 6, 2017 | Motivational Mondays
We can shift the world through love, but we must have love in our own hearts first. -Daily Om
Recently, Kristen and I read Daring Greatly by Brene Brown, which is about understanding shame, embracing vulnerability, and ‘enoughness.’
At Well-Balanced Nutrition, we see folks, mostly women, at all different parts of their wellness journey. Last week, I saw a young woman who had lost nearly 50 lbs three years ago and maintained her weight loss until recently. She put on 5 lbs after starting a new relationship and “getting more liberal,” in her eating habits. She came to see me about losing the weight after spending all of January following her healthy diet (with no change on the scale… frustrating!).
Shortly thereafter, a good friend explained her own dissatisfaction with “those last 3 pounds she couldn’t lose,” and proceeded to berate herself for eating a handful of M&Ms.
While reading Daring Greatly, I kept thinking of all my loved ones and how much I wanted them to read this book too. It’s so easy to get swept up in feeling inadequate, shameful, or unwanted. Our basic human desires are to belong and all too often that is tied to our body weight, shape or pants size. The story we tell ourselves is if those numbers don’t match the societal or our personal expectations then we’re not good enough. As Kristen put it, “We all fight the voices that tell us, if only I had ____, I would be _____. You can fill in the blanks.”
Food for thought:
A couple weeks ago Kristen wrote about Getting rid of perfection and embracing enough. Did you notice the inner voice she mentioned?
What would you tell your daughter, sister, or bestie who is shaming herself about the handful of M&Ms?
It’s time we start to love ourselves for who we are. Remember, we must first show love to ourselves in order to share love with those around us.
Here’s the one thing we really want you to know: You are beautiful, just the way you are!
by Lucy | Feb 3, 2017 | Friday Favorites
Wow. It’s February! How did that happen? I don’t know about you but it really snuck up on me. Seems like it was just New Years Day. Well, here we are in February and today is #WearRedDay for heart health awareness. Yay! Which brings me to my first of today’s favorites.
Favorite Heart Health Awareness Video: Sometimes women, myself included, care for everyone else while ignoring their own needs. If we aren’t putting our mask on first – our efforts to help others can be completely sabotaged. It’s not until we can love and care for ourselves, that we can truly do the same for others.
Favorite Heart Healthy Dessert: Sometimes fruit just doesn’t cut it and we need a little chocolate in our lives. I love that Trish at Mom on Time Out made these brownies without oil or butter so they are low in saturated fat. I would take it a step further and try this with almond flour or whole wheat pastry flour and opt for dark chocolate chips to increase the fiber, protein and antioxidant level.
http://www.momontimeout.com/2014/06/chocolate-banana-applesauce-cake/
Favorite quote this week: If you follow along you know that we don’t encourage regular calorie counting at Well Balanced Nutrition. When you embrace more natural foods and adopt a healthy mindset around eating it’s just not necessary. So when I came across this, I was nodding my head in complete agreement.
I hope you all have a fun and healthy weekend doing what you love with people you love.
