Wednesday, October 31, 2012

Day 30 - Prepare to Eat Out


Day 30!!  Can you believe you made it!?  Congratulations to those of you who completed all 30 days!

Your last goal is to be prepared for eating out.  Your best bet to be successful when eating out is to check out the nutrition information before you go!  You may be surprised with some of the salads that are outrageous in calories (Chili's Quesadilla Explosion salad at 1400 calories!!), and some of the other options that may work great.  If you have a phone with apps get the "Fast Food" app (little hamburger as icon).  Check out my Restaurant Links Tab for direct links to many restaurant's nutrition information.  Most restaurants have their nutrition information listed on their webpages, but you have to look for it.  Usually if you go to "Menu", there is a small link for the nutrition.  

My suggestion would be to look at a few of your favorite choices and see what the best option will be before going out.  If you are going to small restaurant that doesn't have nutrition info, pick a comparable chain place and check out their nutrition info for general guidelines (small Italian place?  look at Olive Garden).  To get your point for day 30, look at three common places you go out to eat out, find their nutrition info, and find some good picks for next time you go!  Be prepared to eat out :)

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Tuesday, October 30, 2012

Day 29 - Try Something New


New Week!  Just like mom always said "Breakfast is the most important meal of the day!".  This one you only  have a couple days of, but I recommend trying to do it all week!  Eating breakfast is an important part of starting the day off right, as well as keeping your metabolism moving efficiently.  When you skip breakfast, you get the mindset of "I missed breakfast, I can have this (insert unhealthy food here) to make up for it".  Not a good plan!  Research shows eating breakfast helps you stay on top of your cravings during the day as well.  

As far as metabolism is concerned, your body does not like to go from dinner to lunch the next day.  It is too long, and in just that amount of time, it will start to worry about when you are going to feed it again.  So instead of using what you are giving it at lunch, it wants to store the carbs/fat/protein in case you aren't going to eat again soon.  Remember, your metabolism does best when you eat every 2-3 hours, and that includes starting off with breakfast!  

Breakfast does not have to be traditional cereal.  Try a sandwich, wrap, yogurt with berries, eggs (or simple egg muffins, recipe here).  Be creative, find solutions if you don't have time in the morning.  Take a yogurt out the door with an apple.  It doesn't even have to go together :)  Something to get you off to a good start!

The goal for day 29 is to try a new food.  I see children for picky eating, but I also work with the adults I am seeing for other things on their picky eating!  There are so many great things out there, and part of a healthy diet and not getting bored is new options, and lots of them!  Your new food can come from any food group, and it can even be something you think you don't like, but haven't tried for a long time!  Don't like yogurt but haven't tried the greek kind?  Give it a try!  Have you tried jicama, celery root, parsnips, acorn squash, or spaghetti squash?  All great fall vegetables!  Find a way to use them and see what you think!  For those without power, remember it can be any kind of food, try a new healthy cracker/chip product, or a low calorie bread/bagel.  Try something new out to eat (mashed cauliflower anyone?).  To get your +1 for day 29, try a new food, tell us what you tried, and you get your point :)  Enjoy!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Monday, October 29, 2012

Day 28 - Tone It Up!


Hey Everyone!  I hope all our participants on the East Coast are staying safe, warm and dry tonight!  The goal for Day 28 doesn't require leaving the house for all our friends dealing with Hurricane Sandy.  The goal is to get some toning exercises into the day.  Do 15 min of toning exercises for +1.  This can be simply sit-ups, push-ups, planks, lunges, squats, or you can do any toning you already know.  

For some new ideas, check out fitnessmagazine.com.  Click on "work-outs" and you can pick any body part you want to target!  It will give you easy ideas that have step by step instructions.  I love checking out their work-outs for new ideas.  

Day 28 is also the last day of Vegetables!  Get your 3 in one more time, and take that habit with you as we move into our final week goal (even though it will be shortened).  Only a couple more days, you can do this!


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Sunday, October 28, 2012

Day 27 - Portion Sizes

Hey Guys!  Starting in on our last week!  I hope by this point you have some tools to take forward to conquer eating challenges through out the holidays!  

For day 27, we are going to focus on portion sizes.  The goal is to try measuring the portions that need measured for your different food groups for 3 meals.  If you have to go out, or don't see this before breakfast, it can carry over to Tuesday and you can post your points on Tuesday, just after.  When I first meet with someone, I teach portion sizes, but I stress the most important part of that is balance through out the day.  It is ok to have more than one serving of grains or whatever the group is, as long as your day is balanced (which we have already talked a lot about over the month!)

Here is a quick run down of the servings:

Grains - 1/2 cup cooked grains (rice, pasta, quinoa, oatmeal, potatoes etc), grains servings are around 80-100 calories for 1 serving, so looking at a cereal label, how ever much you can eat for about that range equals 1 serving.  Try measuring that cereal out, you will be surprised!  Same goes for crackers, chips, etc.

Vegetables - 1 cup when they are raw, 1/2 cup cooked - Easy!

Fruit - check out our fruit day for the full list here

Dairy - 8 oz milk, 6-8 oz yogurt, 1/2 cup low fat frozen yogurt or ice cream (Ice cream is really shocking to measure!)

Protein - 1 oz equals = 1 serving.  1 oz looks like 4 dice, 3 oz looks like deck of cards.  It is cooked weight, so if you know the raw weight, subtract 25%. (8 oz raw chicken breast is 6 oz cooked).  If you have a good scale, good day to try weighing some things!  Cheese, nuts and eggs are in this group as well.  (Also, we haven't spent a lot of time here, but you all should be getting at least 8 oz from this group each day!)

Fat - 1 serving is between 45-50 calories.  1 tsp of oil/butter = 1 serving.  You can use the calorie range for low fat items, sometimes you can have 1 Tbsp, sometimes 2 Tbsp for low fat items like dressing, butter, etc.  

Ok, so that is a simple, quick run down!  You may have to refer back to this as you measure the foods in 3 different meals.  Here is the thing, I don't think anyone needs to measure the foods or portion sizes forever!  I do think it is important to measure occasionally to get a refresher on what 1/2 cup rice or 1 cup of cereal actually looks like!  It helps you keep those serving sizes in check better when you are out to eat or trying to stay on track.  Give it try.  So to get your +1 for day 27, measure the foods you eat at 3 meals, and you can use meals on Tuesday to help you get 3!  Sound good?  Let me know if you find anything crazy.  *Side note* I did a nutrition class for incoming freshman at a college, and we had them pour how much cereal they thought was 1 serving into a bowl, most poured 6-7 servings!  Oops!  :)


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Saturday, October 27, 2012

Day 26 - 3 Healthy Goals


I hope you are all having a great weekend!  You are getting so close to the end of your 30 days, time to make some new goals.  The best way to continue losing weight or maintain that healthy weight is by continually setting new goals!  For day 26, I want you to make 3 goals that you can work on for the next month.  Think over the daily or weekly challenges we have had, and pick ones that were especially challenging or really good for you to work on.  

Making goals will also help you get through the holidays without any unwanted gains!  When making your goals, think about setting "SMART" goals.  This stands for: Specific, Measurable, Attainable, Realistic, and Time-oriented.  You want goals that you can measure your progress on.  

If you simply set the goal of "more water", how do you know if you have achieved it, or what you need to drink each day?  Instead, making the goal "I will drink 80 oz of water every day for the month of November", is a much more specific, measurable and time-oriented goal.  Also, this would be a great goal if I was only drinking 64 oz of water, because 80 oz is only 2 additional cups, which is doable.  But, if I was only drinking 16 oz, setting my goal for 80oz may not be realistic or attainable, and may leave me frustrated when I consistently fall short on my goals.  You want to challenge yourself, but not have them be impossible.  Find a happy balance.  

So, for day 26, you get +1 for eating at least 3 vegetables, and +1 for setting 3 "SMART" goals for the month of November.  Have a great day!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Friday, October 26, 2012

Day 25 - 30 Minutes of Exercise


You made it to another weekend!  Well done on you challenge success this week!  It's interesting, some people find the week to be the most difficult, and others the weekend.  When is most difficult for you to keep your healthy eating in check?  Have you tried anything that has helped?

The goal for day 25 (Saturday) is to get in 30 min of exercise.  This can be any number of ways, traditional gym, exercise equipment, workout class, walk around the neighborhood, etc, or you can really put effort into raking those leaves, housework, or other chores.  Maybe you have been wanting to try a hike, go for a family bike ride, attend a fall festival, go to the pumpkin patch?  Get out and do something that has you moving and enjoying the season :)  Or get in that exercise on a day that isn't as crazy as the rest of the week. However you choose to do it, you will feel better after being active!  Have a great day!!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Thursday, October 25, 2012

Day 24 - Make a New Recipe


How are you guys doing on vegetables this week?  Do you find it fairly easy to get them in, or does it have to be a more conscious effort through the day?  I know I have even had days where I get to dinner and realize I haven't had any!  I challenge you to try and get your veggies in two different times during the day!  Get some with your eggs in the morning, take them as a snack, have them with lunch!  Don't save all your servings for dinner :)  Every now and then it happens, but if you make the effort to have them with more meals or as snacks it will replace other higher calorie, less nutrient options!  Something to think about...

The goal for day 24 (Friday) is to try a new (healthy!) recipe.  Now, I know some of you may be working all day, or wanting to go out to dinner, so this will continue to Saturday.   If you don't get a chance to try out a new recipe on Friday, you can on Saturday and post your points after you tried it.  Sound good?  If you want to get a bonus point for day 24, post the recipe to Facebook for us!  Everyone can use new yummy recipes!  The recipe can be for any meal, and as simple or complicated as you want.  Enjoy!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Wednesday, October 24, 2012

Day 23 - H2O with Every Meal


Day 23 is a pretty simple, straightforward, healthy day!  Keep getting those 3+ vegetables for your weekly goal point, and then choose to drink water with every meal, and snack for your daily point!  If you are used to have juice or coffee or in the morning, add 8 oz water to that.  It should be pretty easy for lunch, dinner, and your snacks!  One glass (8 oz) or more with each counts, and is the key to getting in enough water during the day!

You guys did awesome during our water challenge week, so this should be a pretty easy one.  To up the challenge just a little, Day 23 will be worth 1 bonus point if you eat 5+ servings of vegetables instead of just the 3.  Get those vegetables in!

Hope you are all doing well!  As always, I love reading your comments on Facebook, and I know they help others too.  Good Luck!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Tuesday, October 23, 2012

Day 22 - Omega 3's


You have made it through 3 weeks!  Good work!!  Wednesday begins week 4, where we make the effort to get in more vegetables each day!  Vegetables are an important part of our diet, and many people can go the whole day without getting any!  I challenge my patients usually to get 5 servings every day, for this challenge, you get your +1 point every day you eat 3 servings.  

One cup of raw vegetables or 1/2 cup cooked equals 1 serving.  Usually though, if it is a vegetable that doesn't shrink down or change shape when cooked, I still go for a cup to be one serving (does that make sense?).  Try measuring a couple times when you are home to get an idea of what 1 cup or 1/2 cup looks like!  You will be better able to estimate servings if you actually measure a few times.

Try to get a variety of vegetables in, you get different vitamins and minerals from different colors!  Remember that we don't count potatoes as a vegetable, they are too starchy.  Sound good?  3+ vegetables each day for your +1 point.  We will have a couple bonus days for getting a few more, I will let you know :)

Your day 22 goal is to get in some Omega 3 Fatty Acids (FA).  The basic way to think about Omega 3 FA is in balance with Omega 6 FA, which we get in abundance.  The goal is to have a 1:1 ratio in our diets, and most Americans are far from this, some research estimates a 50-100:1 ratio between Omega 6 and Omega 3, yikes!  One of Omega 6's functions is to cause inflammation, which is important in the case of injury internally, happens daily.  One of Omega 3's functions is then to come in and get rid of the inflammation.  When we have lots of Omega 6 we get the inflammation, and without Omega 3, there is nothing to get rid of it.  

Because we find Omega 6 in our diets so abundantly, for example its high in vegetable oil which is then in many food products, and we don't find Omega 3 so frequently we have to search it out and make sure we are getting it!  Omega 3 can be found in Flax seeds, walnuts, tofu, some seafood, highest in salmon and halibut, also lesser amounts in shrimp, scallops, sardines, and tuna.  You can also find good quality supplements that contain Omega 3.  When looking for a supplement, don't get a complex (with 3, 6, and 9), instead buy one that is Omega 3 or Fish Oil only.  Omega 3 has been shown to reduce cholesterol levels, ask your health care provider if you want more information.  

Make it priority to get fish in your diet a few times a week, eat flax, or eat walnuts daily.  If none of those work, find a supplement to help fill the gap!  

So, with all that, to get your +1 for Day 22, eat something or take a supplement that has Omega 3's in it!  If you buy Salmon or Halibut to have a day or two later, I will give you your +1 for that as well :)  Sound good?  Questions??


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Monday, October 22, 2012

Day 21 - New Grains


It is your last day of week 3, getting exercise in every day!  Finish strong on Tuesday, and a new goal week starts Wednesday!  I know this one was a hard one for some of you, so great work trying to get that exercise in!

For Day 21 (Tuesday) the goal is try a new whole grain you haven't tried before.  It can be something like wheat pasta or brown rice if you have yet to try either of those, or something more exotic like quinoa, couscous, millet, barley, farro, polenta or steal cut oats.  You can easily find how to cook any of these online, with many recipes!  I have recipes on this blog for couscous and quinoa, both simple and quick.  

Couscous is very easy, but a little different water ratio, 1.25 cups water to 1 cup couscous.  Boil the water (or try low sodium chicken stock), add the couscous, remove from heat and cover for 5 min, done!  Quinoa only takes 15 min, and you can find quick cooking barely or farro very easily.  

One of the cheapest ways I have found to purchase these is from the bins at grocery stores that have them.  You can also find them by the rice usually, or at any whole foods, sprouts, trader joes, etc.  But, you don't have to go to anywhere crazy, the grocery stores are getting more and more options!  

You can use these as a side for dinner, to top your salad, to put in a soup, or even for a hearty breakfast!  Be creative :)  So, to get your +1, try a new whole grain.  If you have already tried everything listed here, either comment for other suggestions, or try one of them in a new recipe!  Enjoy!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Sunday, October 21, 2012

Day 20 - No Added Sugar


Hey Guys!  Happy Monday!  And, 2/3 of the way through your challenge, you guys are doing wonderful!  Those of you still posting are closer to winning :)  We have lots of scores in the 30s now, keep it up!  

Today's challenge is one I know a lot of you have probably been dreading, but you can do it, for one day!  The goal is to avoid added sugars.  I'm not talking about natural sugars we find in fruits or dairy products (lactose is, after all, a sugar).  To get your +1, avoid adding sugar to things like tea or coffee, and keep out the sugar heavy beverages (soda, iced tea), and the added sweets (cookies, cakes, candy, etc).  Lots of real whole food instead.  Reach for a piece of fruit or yogurt if the sweet craving calls.

To avoid sweet cravings, stay on top of your hunger by eating every couple hours, and get plenty of protein. Drink lots of water, and stay stocked on alternatives for those sweet cravings.  Also, know that the longer you are able to keep the sugar out, the EASIER it gets!!!  I promise :)  Try it with one day first, see how it goes.  You can do it!!


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Saturday, October 20, 2012

Day 19 - Stress Buster


Today I wanted to focus on emotional eating.  I think something different comes to mind for everyone when they think about emotional eating.  Try thinking about the full spectrum of emotions, we eat to celebrate, because we are happy, sad, stressed, anxious, mad etc.  Everyone eats emotionally to some degree, some can be more damaging than others.  I think one of the most common types of emotional eating is when we are stressed, because there is an actual hormone reaction that increases your appetite!  (look into cortisol for more information).

For Day 19, I want you to list 10-12 way you can handle stress (or other emotions) besides turning to the kitchen.  Actually write them down.  It might include something like reading a good book, exercising, painting your toenails, cleaning the bathroom, I don't know, get creative!  So +1 for writing your list.  Also, I will give a bonus point for sharing two of your ideas on the link on Facebook, or in the comments for this post.

Don't forget to get your 15 minutes of exercise in today!  Remember, if you want to do Yoga, stretching, or take a walk around the neighborhood, that counts too.  I know many people don't exercise on Sundays, but there are other ways to move your body and focus on it for the 15 minutes.  


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Friday, October 19, 2012

Day 18 - Forgo Fried Foods


Hey Everyone!  Yay for another healthy weekend, RIGHT?  :)  The goal for day 18 is pretty simple.  I picked it for a weekend day because we tend to go out more on the weekends, and fried foods come into our diets more often when eating out.  

For Day 18 (Saturday) you get +1 for not eating any foods that are deep fried.  Also, get some activity or exercise in!  Get your +1 for the weekly goal too :)  You can do it!!  I'm planning on a morning bike ride, what is your plan for activity?  Something fun and different for the weekend?  Share with us!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Thursday, October 18, 2012

Day 17 - Sneak in Snacks!


Day 17 is about eating more!  We have talked about blood sugar control a little bit lately with the fruit and grains, and how important it is for feeling good, as well as weight loss or maintenance.  One key aspect for blood sugar control is eating more often, every 2-3 hours!  Snacks are also important for getting a sluggish metabolism up, and controlling your hunger levels.

Think about times when you have been out all afternoon, not eaten since lunch, come home to prepare dinner and you are STARVING!  What do you grab?  Something healthy?  Usually no, usually the first thing you can find!  Stay on top of that hunger by eating more frequently, every 2-3 hours.

To get +1 for day 17, eat something every 2-3 hours.  Your day could go like this: 8am - breakfast,  10:30am - snack, 1pm - Lunch, 3:30pm - Snack, 6pm - Dinner, 8pm - snack (optional, but completely ok!)  The snacks can be very small, handful of almonds or a string cheese, or it could be bigger if you are hungrier!    If you are out running around or at work, be creative!  Prep your snacks in advance if you have to take them with you, make those mornings easy.  Don't leave the house empty handed :)  

Remember you also get +1 for 15 minutes of exercise or activity!  

Questions?  Share your snack ideas below or on Facebook!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Wednesday, October 17, 2012

Day 16 - Less Starch


Hi Everyone!  Hope your first day on the new week goal is going well, and that you are getting your 15 min in!  It will be an awesome habit before you know it!  Let us know what you are doing to get your exercise or activity in, we would all love the ideas!  Share here or on Facebook!

The goal for Day 16 (Thursday) is for a little less from the starch or grain group.  For this group, i'm talking not only about rice, pasta, bread, cereals, pancakes, crackers, chips etc, but also potatoes.  The goal today is to have one meal be starch free, and keep your snacks starch free.  It is definitely a challenging goal.  But you can do it!  I don't want you to be hungry, far from it!  I want you to fill your day with foods from all the groups!  Just like we have been working on with the previous challenges.  More vegetables!  Pick from the dairy group!  Get a fruit or two in there!  More Protein!  Try not to rely to heavily on that grain group during the day.  

So, try eggs or egg substitute with turkey bacon for breakfast if you want to skip the grain in the morning, or a salad filled with vegetables and protein or soup for lunch instead of a sandwich, or load up your plate for dinner with chicken/fish/pork, a vegetable and a side salad!  Try to find a meal where you focus on the other groups.  Too often I see a day like this: cereal or bagel for breakfast, sandwich for lunch, and pasta for dinner.  Then on top of that, pretzels and a granola bar as the snacks for the day.  Where are the other food groups??  Think about the snacks I have mentioned before, yogurt, string cheese, almonds, vegetables with dip, cottage cheese, fruit.  Combine them so you fill satisfied!  

For your +1 for day 16, do one meal without grains, and keep your snacks grain free.  You can do it!  You will feel better too!!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Tuesday, October 16, 2012

Day 15 - Eat In!


You guys made it through week two!  How are you feeling?  I hope you have found some things that help you feel better and be healthier!  We are half way now, with some more great challenges ahead!  Week 3 is going to include physical activity or exercise each day.  We have focused more on other aspects of wellness, but being active, or getting exercise in is important as well!  

Each day you can choose how you want to get your 15 min in, whether it is walking, running, wii fit, an exercise dvd, on demand exercise through your tv provider, stream exercise programs through netflix, ride a bike, jump rope, yoga, pilates, swimming, go to the gym, at home exercise equipment, etc.  Anything you can think of, and part of this is thinking of new ways to exercise!  With the colder weather coming, you need options!  Set up the wii if it isn't set up right now, learn how to stream netflix if you have it, pull out your DVD's, find the fitness on demand through your tv provider, look into roku boxes for streaming, anything you can to have options so there are no excuses for not exercising!  

Every day you get 15 min of some kind of exercise, whatever your level, you get +1.  Keep in mind that "Some exercise is better than NO exercise" and we are happy with 15 min if that is all you can squeeze into the day!  You can do this :)

Your goal for Day 15 (Wednesday) is to not go out to eat.  Try to have all your meals at home.  For those of you working, take lunch with you.  Take your snacks.  Don't stop on the way to work for breakfast, take it with you!  No matter how healthy you eat out, you will do better in fat, saturated fat, sodium, and everything else by eating things you prepare or at home.    +1 for not eating out all day.  Good luck everyone!  

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Monday, October 15, 2012

Day 14 - Take out Trans Fats


Last day of tracking (Tuesday)!  Good work, I know it takes a little extra time, but it is worth it!  The next weekly goal will be posted tomorrow to begin on Wednesday...AND that marks the halfway mark!  We have about 55 people with scores, but not all of them have continued to post their scores.  The field of scores is close, keep it going guys!!  

Day 14's challenge is to take out the Trans Fats from your diet.  Basically we want this number each day to be 0.  Trans fats are extremely detrimental to heart health.  Food labels are now required to list "Trans Fat" under the fats on the food label BUT, and this is a big BUT, if, per serving there is less than 1/2 a gram of trans fats, they can list it as 0.  So, if you eat two, three or more servings of a food with .49 grams of trans fat in it, thinking it is 0, it adds up.  In order to truly have 0 trans fat, you  have look at the ingredients.  If any food product lists "Partially Hydrogenated Oil" (oil of any kind, commonly soybean or vegetable oil), then it has some trans fat in it.  

Sneaky food companies changed their servings sizes when the new regulations came out to make sure they were under half a gram.  Trans fats are found in shortening, so they are very common in pie crusts, biscuits, etc, and are in the mixes for these (check out biscuit!).  Trans fats are very shelf stable, and do not go rancid like other fats, so they are used to extend the shelf life of products.  If something can sit in your pantry for 2 years, usually not a good sign.  Another common place for trans fats are in deep fried foods, especially at restaurants.  

For the challenge today, check out your packaged foods, mixes, snacks, etc and make sure you are trans fats free!  +1 for no trans fats during the day, and then for good overall health, check in the store when shopping to make sure you are staying trans fat free!

For those of you cooking with shortening, find substitutions!  One option is to use butter, or coconut oil.  Coconut oil can be hydrogenated, which will cause those trans fats, so find one that hasn't been.  It's melting point is only 76 F if not hydrogenated, so as long as kept somewhere cooler, it will work well.  It is still high in saturated fat, so not a good option often, but better than shortening in baking.  Get away from shortening as often as possible :)  Questions?  Ask below!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Day - 13 Whole Fruit


Happy Monday!  I'm sorry I didn't get this up yesterday, we are back on track though, look for Tuesday's (Day 14) challenge later today.  Back to being posted a day before!

Only two more days left in this week's challenge for writing it down.  How are you doing with it?  I'm seeing lots of great scores, so I know you are doing it!  Are you learning?  Again, I love the comments I am reading, thank you for sharing!

Today's challenge has to do with fruit.  I went back and forth with this one, because usually in a session with a patient it takes a while to explain why I want them to cut back on the fruit.  Today's challenge goes through today and into tomorrow.  I want you to stick to whole fruits instead of juice, and if you really must include juice, I want it to be a lightened up version or a very small serving.  One serving of regular juice is 4 oz.  If you do that, measure it!  If you want to try a good lighter version, try Trop50, which is Tropicana's 50% less sugar juice.  Ocean spray also makes a great Light juice, with both light options you can have 8-10oz for one serving instead of 4oz.  Way better!  

Because of the sugar in juice and fruit, it is a good idea to limit how often it comes in.  One serving of fruit is 60 calories worth (which is only important to know for something like juice, fruit cups, dried fruit, etc, with a food label)  60 calories is about 15 grams of carbohydrate, in diabetic exchanges, this is one serving (and this is only in the case of fruit, all the other food groups are different)  I will post a list of serving sizes for other fruit down below.  

For the challenge, I want you to keep your fruit choices at 2 for the day (either for today if that still works for you, or for tomorrow, or both!  +1 point for today or tomorrow, or +1 point for both days if you do it for both, bonus!).  I have many patients that are eating way beyond that because "fruit is healthy!"  Well, sort of.  But all those things you get from fruit, you can get from vegetables with out the sugar!  The trick is keeping your blood sugar stable, and excessive fruit intake doesn't help with that.  

So, two servings of fruit a day, +1 for today, +1 tomorrow, you can get a bonus point if you do both!  Find other snacks (almonds, string cheese, yogurt, veggies).  Keep the serving size of fruit with what is listed below, each one equals one serving.  Look for how you can break them up, such as raspberries!  They are a big serving, 1 cup is 1 serving.  Try doing 1/2 a cup in the morning with your cereal, then 1/2 a cup in the after noon with your yogurt.  Now you still have 1 fruit to include, such as an apple in the evening.  

I know for some this is much harder than others.  Always feel free to comment or email questions.  

Here are the Serving Sizes for Fruit:


Fruit Group
Each serving contains approximately 60 calories, 15 g carbohydrate, 0 g protein, 0 g fat
  • 1 small apple (4 oz)
  • ½ cup applesauce, unsweetened
  • 4 whole Apricots
  • 1 medium (4”) banana
  • ¾ cup blueberries or blackberries
  • 1 ¼ cup whole strawberries
  • 1 cup raspberries or boysenberries
  • 1 cup cubed canteloupe or honeydew
  • ¼ cup cubed watermelon
  • 1 medium peach
  • ½ large grapefruit
  • 1 kiwifruit (3 ½ oz)
  • ½ cup fruit cocktail, extra light syrup or own juice
  • ¾ cup fresh or ½ cup canned Pineapple
  • ¾ cup Mandarin Oranges
  • 2 clementines
  • ½ cup cubed Mango
  • 12-15 grapes (3 oz)
  • ½ Papaya or 1 cup cubed
  • 12 cherries
  • 2 small plums
  • 2 small Tangerines
  • 3 dried prunes (also called “dried plums”)
  • 2 Tbsp raisins or other dried fruit
  • 1 medium orange
  • 4 oz most 100% fruit juices


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Saturday, October 13, 2012

Day 12 - New Recipe



Hope you guys are all having a great weekend!  Today our challenge is about finding new recipes to keep things interesting, and keep from getting bored!  To earn today's point, find 4 new recipes you can try over the coming weeks.  Try looking through cookbooks you haven't used in a while, online at allrecipes.com, cookinglight.com, hungry girl, epicurious.com or kraft.com.  Where do you usually go for recipes?  Share in the comments or on facebook!  If you find your 4 recipes to try over the next couple weeks, +1.

Today there is a bonus point, if you hit your water goal from last week (64-80 oz).  Get enough water in today, +1.  :)

Also, keep up with your tracking!  Almost to the next weekly goal, doing great guys!  I have seen some great comments online about the tracking, is it helping you??  I hope so.  Please let me know if you have questions!  Have a wonderful Sunday.

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Day 11 - Toss Trigger Foods




Sorry for the late post everyone!  Today your goal is to Toss Trigger Foods.  

This can be on whatever level you feel comfortable with.  However, we all know, if it isn't in the house, you wont eat it!  If you have something that gets you every time, don't buy it.  If it is already in the house, can you give it away?  If you are baking, make the effort to take it to the neighbors instead of having it sitting there staring at you!  Think a little about the foods you have in the house that are too tempting, and consider donating or getting rid of them, especially if you are trying to lose!  You can also get the point for today for promising yourself not to purchase those really hard trigger foods next time you are in the store.  (You don't have to throw out or give away food if you don't want too!)

Make sense?  You get +1 for tracking, and +1 for going through the kitchen and donating or tossing the trigger foods OR not buying them next time you shop.  Sound good?  

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Thursday, October 11, 2012

Day 10 - Up the Vegetables!


How is the writing it down going?  Are you finding anything out about your eating habits?  Missing anything or getting too much of something else?  Share below!

Day 10's goal is include 5 serving of vegetables!  If you can work up to including 5 or more vegetables a day, you will be feeling great.  One serving is 1 cup raw or 1/2 cup cooked.  Be creative in how you include these!  Try adding peppers, onions, tomatoes, mushrooms, or spinach to your eggs in the morning.  Add a salad to your lunch.  Take raw veggies as one of your snacks for the day.  Be sure to include vegetables with dinner!  Also, for this challenge, as is consistent with diabetic exchanges, potatoes don't count as a vegetable!  Can you do it??  

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Wednesday, October 10, 2012

Day 9 - Slash Sodium


Hi Everyone!  I hope your first day of tracking went (or is going) well!  I know this is a tough one for some of you, but completely worth the effort, promise!  My patients that are most successful are the ones that track, track, track!  

The goal for day 9 (Thursday), is to keep an eye on your sodium intake.  The recommended daily amount for sodium is 2,300 mg (roughly 1 tsp of salt), if you have high blood pressure, than the goal is less than 1,500 mg per day.  Most Americans are getting over 4,700 mg and some studies show closer to 6,000 mg per day!  Wow...  Not good!  One of the first ways to cut sodium is to stop using the salt shaker at meals.  This is the goal for today, put the salt shaker down and don't add salt to any meals or snacks.  If you do that, +1.  

While you are thinking about sodium today, look at the labels of some of the foods you are eating.  Packaged products are where you are going to find the most sodium.  Especially in frozen meals, canned foods, deli meats, and cheeses.  Some are much better than others, so compare a couple different cans of soup or frozen meals to see which will be lower.  It is ok to include these in your diet occasionally, just keep an eye on the rest of the day and try to pick lower sodium, fresh foods.

There are some good options out there to help you lower the sodium while still getting great flavor!  Try Mrs. Dash for new and different flavors (I love the Garlic Herb blend), try lite salt (this one has half the sodium, and includes potassium, so if you have to watch potassium, go for the Mrs. Dash instead).  Try low sodium soy sauce or marinades and try vinegar more often.  Play with fresh herbs and spices in dishes, they add tons of flavor and can really change something boring into wonderful!

If you have decided to track on an app, most of them track the amount of sodium you are consuming, so take a look over the next couple days and see where you are coming in.

Doing great so far guys!  Keep up the good work.  Let me know if you have questions or need anything!
Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Tuesday, October 9, 2012

Day 8 - Cut Down Caffeine


You made it through the water week!  Woohoo!  I hope you found the water helpful and are feeling better drinking more, keep it up!  :)  Maybe a bonus point down the line for continuing to drink water, what do you think?  

Our next weekly challenge is to track what you are eating.  Most people find easy things to improve when they look at what they are really eating during the whole day.  You can spot gaps (missing vegetables all day??) or overages (usually too many grain choices!).  It also helps you be conscious and aware of the little "extras" that come in during the day.  Remember to write down everything, including the handful of M&Ms here or the chocolate kisses there.  I'm not saying that you have to cut these things out, but it is very useful if you are trying to lose or maintain and not seeing results, to see those things adding up.  You get a better idea of everything that is coming in, when without tracking, those things may slip your mind by the end of the day.  

You can track however works for you!  You can use a phone app (popular ones are myfitnesspal, lose it! or mynetdiary calorie counter - all these apps are free and very user friendly).  You can also jot it down in a notebook quickly, or try an excel sheet if you are at work or on the computer often.  You can track calories, but you don't have too.  I like to have people track it by food groups, but you can simply just write down the things you ate.  Anything that gets you thinking about it during the day.  You can track as the day goes on, or if you can remember everything, you can write it down at night.  However works best.  If you have a favorite way of tracking, share in the comments!

So, every day this week that you track what you are eating, +1.  If you have problems or questions, please please let me know and I can help you out!

For Day 8, the goal is to cut down on caffeine.  Hopefully if you get a little extra sleep, this wont be too bad.  All I want you to try is to drink one less caffeinated beverage during the day.  If you usually consume 4, try to do 3.  If you only do 1, try to do half of one.  If you don't do any caffeine, you get +1, and an easy day.  Hope that covers everyone :)  Good Luck!

Thank you to all of the participants, you are doing an excellent job!  Keep up the good work!  I am loving seeing the comments and scores posted.  Keep going, you can do this!  Thank you also for posting the day with the point value.  When I "like" your comment on Facebook, I have logged your points.  Don't stress about where you are posting, I find them easily, and so far we are doing great!
Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Monday, October 8, 2012

Day 7 - Snooze Longer


Happy Monday everyone!  Only today and tomorrow left in the weekly water goal!  Tomorrow I will post the next week long goal.  I hope you all are finding ways to get in more water, and that you are feeling good because of it!  Keep up the water today.  Any tips you want to share for how you are able to get it all in?  Anything you like to do to keep water interesting?  Share in the comments below or on Facebook!  

The goal for Day 7 (Tuesday) is to get a little extra sleep.  I know everyone is crazy busy and this might be a challenge for some of you.  Getting enough sleep is very important in weight loss, weight control, and feeling all around better.  When you do not get enough sleep, the hormones Leptin and Ghrelin are out of balance.  These control your appetite and feelings of satiety.  So, they make you feel hungrier during the day, and keep you from feeling full and satisfied, not a good combination!  Click here to read a little bit more about these if you are interested.  

Your goal is to get an extra 30 (or more!) minutes of sleep.  Turn off the TV, computer, tablet, or whatever you play with at night and allow yourself to fall asleep better.  That bright light is not conducive to letting your mind calm down and falling asleep.  You can do this either tonight (Monday to Tuesday)  or tomorrow (Tuesday to Wednesday).  That extra sleep will leave you feeling more refreshed, and help you make better choices nutritionally!  

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Sunday, October 7, 2012

Day 6 - 30 Day Healthy Living Challenge


I hope you all had a wonderful weekend and got to do something fun!  Today's goal is about being aware of how much calcium you need (between 1,000mg to 1,300mg each day), and hitting that target!  Calcium is such an important mineral to each of us, yet without certain food products, it is a hard one to get enough of.  You can't count on your multivitamin to give you what you need!  (check it out, most contain only between 10%-20% of your daily needs)  

Today I want you to look at your food labels and do a quick count as you go to see how much calcium you are getting.  The labels are based off of 1,000 mg Calcium per day, so when it says 10% on the label, count it as 100 mg, 25% would be 250 mg.  Make sense?  Generally, 1 oz of cheese has about 200-250 mg calcium, 8 oz of milk as 300 mg, 6 oz of yogurt has between 250-300 mg, to give you a rough idea.

Remember there are other ways to get calcium if you don't do well with dairy products!  You can get it from soy milk, fortified orange juice, or fortified almond milk is a great source as well.  Just remember to shake up the fortified products before using, studies show the calcium can sit on the bottom and be left there.  Blue Diamond almond milk has 450 mg per 8 oz.  If you know you just aren't getting enough, there are supplements you can take to help fill the gap.  Find one that is in combination with vitamin D (another one we don't get enough of!) 

You earn your +1 point today by tracking how much calcium you get during the day, and doing your best to hit your target (at least 1,000 mg).  You can still get +1 if you don't hit it, as long as you find out how much you get, and come up with a couple ways to hit it on future days.  Sound good!?  Go build those strong bones today!  

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Saturday, October 6, 2012

Day 5 - S..t..r..e..t..c..h


Doing good??  I love seeing all of you posting your scores, great job so far!!

For, Day 5 (October 7, Sunday) the goal is to spend 10 min stretching.  Gently Stretch your muscles after a long week, as you prepare for the next week.  Spend that time reflecting and feeling centered.  Focus on your breathing and feel your breath go in and out.  Calming... 

Also, continue with your water goal.  Halfway to your next weekly challenge, is the water getting easier?  It really does get easier the longer you do it....Promise!  Hope you are feeling good :)

Have a great day! 

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Friday, October 5, 2012

Day 4 - Wipe-Out White


Happy Friday Everyone!  The challenge is off to a great start!  How are you guys feeling?  Getting used to trying to the water in?  A few more days of our water goal, then off to the next one :)  Keep it up!  

Day 4 is all about trying to limit the "white" in our diets.  White products (white flour, sugar, potatoes, rice, etc)  all lead to increased blood sugar, and our goal for a healthy diet is keeping the blood sugar stable!  Today, your goal is to pick whole grains and keep the white out of your diet.  Whole wheat bread, brown rice, wheat pasta, sweet potatoes etc.  You could also include quinoa, couscous, oatmeal...all good whole grains.  The biggest thing to look for with whole grains is that they have more fiber and protein then their white counter part :)  Keep an eye out as you looking for new options.

This is a lofty goal!  I know it can be a tricky one!  So....Bonus point time!  Here is how scoring will work:

Weekly Water goal = 1 point
Whole grains only = 1 point
No sugar for the day = 1 point

THREE points possible today, it is Saturday after all, you got this one!  And if sugar is too much, just focus on the whole grains and the water :)  That is a big goal in and of itself if you don't already do whole grains!  Anyone need ideas or suggestions?  Comment below and I will help you out!!  If you need help with anything along the way, always feel free to ask!  Doing great, keep up the great work!

Don't forget, when commenting your score, post: Day 3 - 2 points or whatever day and point value you got. Give me the day you are posting for though.  Thanks for participating!!  Have a great day!!


Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Thursday, October 4, 2012

Day 3 - Substantial Snacks


Great work so far everyone!  I know for some, the water is a big challenge, keep up the great work!  I loved the comment about "floating away", I know it can feel that way!  Get that water in earlier in the day, or focus on a bottle before meals and snacks.  Did you know that people often mistake thirst for hunger?  Not staying hydrated can lead to more snacking, which doesn't leave you satisfied because that wasn't the problem in the first place.  Be proud of yourself if you didn't quite hit the water goal, but got more in than the day before, that is huge too :)  

Day 3's goal (Friday) is to focus on that afternoon snack time and have something with fiber and/or protein!  And yes, I want you to have an afternoon snack if you usually don't!  Don't go too long without eating!  Skip the pretzels/crackers/chips/cookies and include something that will keep you full and satisfied until dinner!  Some good ideas are one of these or a combo of them: Greek Yogurt, Low fat cheese (love Sargento), Almonds, Veggies with Hummus, Cottage cheese, Apple with small amount of peanut butter or laughing cow cheese wedges, or whole grain toast with sliced avocado.  Share your great ideas for substantial snacks below and snack well!

**Edit** Also, when you post your score, if you remember, tell me which day you are posting for :)  (example: Day 1, +2) that will help me keep them organized.  Sometimes it will be easy to post your score on the day of, and sometimes you will have to post it the next day, depending on what it is.  I will start posting a status each day that says "Day 1", "Day 2", etc and you can post your scores there, but still give me the day you are posting for.  Thanks again for participating!  Off to a great start!!

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna

Wednesday, October 3, 2012

Day 2 - Tackle TV Time!



You made it through day 1, Great Job!!  Post your scores to the Facebook post for Day One :)  For Day 2's goal, we are going to tackle TV time.  I specifically picked Thursday for this, because my favorite shows are on Thursday night!  While watching TV on Thursday, use the commercial breaks to stretch, tone, or jump rope.  Stretch those muscles from a long week, do crunches or push-ups, try lunges, squats, or holding plank!  Whatever you can do to take advantage of the time you are usually just sitting.  Its amazing what you can do with the commercial breaks from just 1 show!  

Keep up that water today as well!  Try putting lemon or lime in your water to give more flavor!  If you still have cucumbers, add those for a refreshing twist!  Is it cold where you are?  Try an apple cinnamon herbal tea to make it feel more like fall!  YUM! 

Good Luck!  You can do this! 

Hope you got your daily dose of nutrition today, and thanks for reading! If you enjoy the blog, please share using the buttons below, or in the box to the right. Also, we would love to have you join us! Join this site in the "followers" box to the right. "Like" the blog on facebook, and follow me on twitter (@jennasteprd), tumblr, and pinterest using the the boxes on the right. Thanks, and have a great day! ~jenna