by Lucy | Jun 8, 2015 | Motivational Mondays
I found this article titled “Three secrets to eating healthy” and I knew I needed to share it with you.
I try to eat healthy most of time time, but I’m always looking for ways to make it easier. Read on for some inspiration from the article.
The 3 secrets include making the healthy choices:
(1) Convenient
(2) Attractive
(3) Normal
Easy to remember because anyone CAN do it!
Below are a couple examples of how you can start to make good choices convenient, attractive and normal.
3 Simple Steps to Eating Healthy
1. Making healthy choices convenient may include having a bowl fruit, washed and ready to eat on the counter for a snack or food-on-the-go option.
2. We eat with our eyes, so it’s important to make the healthy food attractive. Small touches such as carving the watermelon rind into a pretty little bowl for serving a fruit salad increase people’s likelihood of reaching for that food.
3. To make the healthy options normal means to regularly include and offer the foods you want to eat more of. For example, instead of cheese and crackers before dinner, try sliced vegetables with hummus or ranch dressing.
Keeping these options in the house and reaching for them before the other snacks will help to make it less of a chore and more of a habit.
by Lucy | Jun 1, 2015 | Motivational Mondays
As a dietitian I get to spend most of my days talking about food and exercise – the fun stuff! Discussing what goes in often leads to what comes out – or in some people’s case, what does not come out. If I have completely mortified you, I apologize, but as the famous Japanese children’s book states Everyone Poops.
My friend, Kelly*, went to China a few years back and was retelling some tales, but she was particularly excited to tell me about the bathrooms… Did you know they squat over there?!
Turns out we silly American’s are doing ourselves a disservice by taking a seat to go potty. I recently read in this article – According to science you’ve been pooping wrong your whole life – American’s are using an inappropriate form to optimize going to the bathroom.
*Name changed to protect privacy
Keep it Moving
1. Relax – Our digestive systems are made up of a bunch of muscles. Think about when you tighten a muscle versus when you relax it – it’s easier to let things go when you’re relaxed, right?
2. Squatty potty! – In the article mentioned above discusses the benefits of changing your position to change your results. The Squatty Potty will help you make that adjustment without having to change the whole bathroom set-up.
3. Walk it out – A client of mine discovered that a 1-2 mile walk in the morning actually helps her “to go big potty.” Worth a try!
4. Do a little twist – In yoga practice we lay on the floor, bring the knees in toward the chest, drop the knees over to the right and then to the left. Holding each side stretch for 5 to 10 breaths. This motion helps to keep things moving along.
5. Relax – Yes, I’m saying it again because I really believe that if we were not so uptight then our bowels would not be either. Whether you do quiet time meditating, reading a book or taking a bath, do what relaxes you and your body will do the rest.
by Lucy | May 27, 2015 | Motivational Mondays
On this Memorial Day…
Remember.
Today I’m spending some time remembering what this holiday is really about. It does not matter what politics you believe or do not believe in. This is a chance to spend some time reflecting on the sacrifices of our nation’s heroes.
To me, it is important to remember the soldiers that have made the ultimate sacrifice, but it is equally important to remember their families. For anyone that has lost a friend or family member you know how much it can hurt.
I recently learned about a non-profit based out of Apex, NC called Support Military Spouses. This organization offers a multitude of ways to show support, from writing caring cards to volunteering at one of their care package assembly or distribution events.
The Unknown Soldier
by: Roger J. Robicheau
You need not ever know my name
This unknown soldier seeks no fame
I’m here to bring out thought from you
May your heart see more than your view
America, we marched with pride
We gave our life, for you we died
How well we knew the time might come
When life could sound that final drum
Please think of us as life moves on
We tried so hard till that last dawn
Do let our spirit fill the land
Pass treasured freedom, hand to hand
God blessed this country with such love
Hold in your heart, abundance of
And when you stand before my grave
Think not of one, but each who gave
by Lucy | May 18, 2015 | Motivational Mondays
“Ask for feedback; then shut up and take notes.” – Corey Lerch
Recently, I had dinner with a fellow small business owner. I admire for how driven and committed he to continuing to learn and improve in order to succeed. One method of self-improvement he practices is to regularly ask for feedback.
Once I got past feeling awkward, I decided this was brilliant!
[The original post included a survey based on the business model of May 2015]
Now is a good chance to meditate on what is not going how you’d like. Perhaps it’s a good time to reach out to a mentor, friend or counselor for some feedback on that situation?
by Lucy | May 14, 2015 | Well Balanced Wisdom
It’s nearly tomato season in North Carolina so I thought it was time to start trying new bruschetta recipes.
This roasted red pepper, tomato and feta variety was quick, easy and delicious. Better yet, it gets yummier when left to marinate overnight. It pairs well with fish and likely anything you want to throw on the grill!
Roasted Red Pepper & Tomato Bruschetta
by Lucy | May 11, 2015 | Motivational Mondays
Dread grocery shopping? You’re not alone.
American’s restaurant spending just surpassed their spending at the grocery store according to this article in Bloomberg Business. The article suggests this is a generational trend from millennials. Unfortunately, eating out still comes with it’s pitfalls such as the increased risk of developing high-blood pressure as discussed in the Medical News Today article – Eating out ‘raises risk for high blood pressure’.
Truth be told, I actually really enjoy grocery shopping! It’s one of my happy places – I have even been caught dancing in front of the produce aisle. I am aware that this is weird.
Food for thought:
Recently as I was wandering around the grocery store I realized that it’s not easy to eat healthy by grocery shopping instead of going out to restaurants. The wonderful world of convenience foods has worked its way into every corner of our lives, which may be one reason why we are just going out to eat instead of messing up our own kitchens.
The good news is there are still lots of healthy choices it’s just a matter of learning to play my favorite game, which I like to call good versus better. Simply pull 2 options off the shelf – for example 2 marinara sauces. Look at the label for sodium, sugar and number of ingredients to determine which has less. There is so much information to look at and often it depends what your goals are to know what to monitor. I suggest working with a dietitian for more personalized recommendations.
by Lucy | May 7, 2015 | Well Balanced Wisdom
This is a simple salad that can be made ahead because it gets tastier when left to develop it’s flavors overnight!
As a dietitian I’m supposed to LOVE kale…
Honestly, unless it’s in a smoothie or turned into chips I was not interested; that is until I discovered this salad, which was inspired by the salad bar at Weaver Street Market.
I welcome you to add to it and make it even better! 
by Lucy | May 4, 2015 | Motivational Mondays
What do you know about chiropractics?
Probably, like most things in this world you know what you’ve heard or experienced. I had very little exposure or knowledge to chiropractics in my education and early career. I was always under the impression that it is for people with chronic back pain. Last autumn a friend of mine referred me to her chiropractor for a free consult and it wasn’t bad, but also not life-changing.
Recently I’ve had the pleasure of meeting with and getting adjusted by Dr. Cate, a skilled, knowledgeable and approachable chiropractor in Chapel Hill, North Carolina.
Earlier this year she explained she certainly pays attention to the spine; however her practice focuses on the whole body. I had never consider going to the chiropractor for my chronic knee issues, but was very curious to hear more about her practice. Recently Dr. Cate did a thorough full body exam (which I enjoyed because it was almost like a massage!). I especially appreciated her hands on approach instead of relying on “fancy machines” to diagnose and try to impress me.
Food for thought:
I share this experience because sometimes we don’t consider all of our options when it comes to what ails us. The human body is very resilient and often we just push through the pain, because it’s “not that bad” or we tell ourselves it will go away eventually.
If something is holding you back from doing regular exercise or even activities of daily care, I definitely encourage that you go to a provider (or 2-3) until you find somebody that can adjust your perspective and maybe even start to fix your problems.
by Lucy | May 1, 2015 | Well Balanced Wisdom
by Lucy | Apr 27, 2015 | Motivational Mondays
Sometimes you have to do it wrong to learn how to do it right.
As an upcoming small business owner I find myself doing all sorts of new things. From researching information technology to becoming my own marketing and sales expert, there are all sorts of learning opportunities every week.
I joke that they did not even teach me how to spell in school (duh, that’s what spell-check is for!), let alone all this other business. As you can imagine while trying all these new things I’m not going to get it right the first time and last week I learned I really don’t like to do things wrong. This may explain why I didn’t make it past level 1 of swim lessons, but that’s another story.
Human nature includes a fear of failure.
Perhaps you’ve been wanting to try paddle-boarding? Or maybe you have always wanted to cook tofu. Possibly you’ve been thinking about trying yoga? Personally, I’ve been experimenting to cook my own Indian food, which is also learning experience!
Food for thought:
This week:
(1) Choose one new activity or food you’ve been thinking about trying
(2) Tell a friend or email me – [email protected]
(3) Put it on the calendar and/or to-do list
(4) Feel proud and inspired when you have successfully accomplished it!
If you need inspiration, I recommend checking out the local farmers market on Saturday morning for something fresh, local and delicious to make for Sunday’s family dinner.
Of course, your new activity could be to go check out the farmers market on Saturday morning!
