4 ingredient pumpkin pie smoothie

It's pumpkin time again!! Swap a piece of pie for this delicious smoothie and it will keep your autumn tummy satisfied! 

Ingredients:
-Banana
-Canned pumpkin
-Milk of choice-one of my favorites is Silk Unsweetened
-Pumpkin pie spice

Recipe:
Combine the above and enjoy! The amount of each will depend on what type of smoothie you prefer. For example, if you like sweeter smoothies add more banana or if you like thin smoothies add more milk.

Looking for a colder smoothie? Use frozen bananas or add ice.

For a more flavorful smoothie add some vanilla extract. 

little changes...BIG RESULTS

When wanting to lose weight many people think they need to completely change EVERYTHING. Though this works for a little while and can be a great "jump-start" it is not sustainable for your MIND or BODY. However, if small changes are made, they will be easier to stick with and therefore lead to greater results.

For example, if 100 extra calories are burned or 100 calories are taken out of your typical daily food intake this will result in a 10 lb. weight loss in a year (assuming 1 lb. equals 3500 calories). So if you decide to take 1000 calories out of your daily intake or burn an extra 1000 calories a day then you will lose that 10 lbs. 10 times faster right?

Not exactly, this can put your metabolism into semi-shock and it may become resistant to losing as much weight (BODY). Also, cutting that many calories out is significant enough to make you feel like you are missing out on some of your favorite foods (MIND). Well this is where the trouble comes in....it is NOT SUSTAINABLE. So what happens? Often times people give up and think they "failed." Too rigid of rules and too many changes will almost always end with this. And a year later...those 10 lbs. will not be gone.

What to do instead?
Focus on small changes such as walking 1 extra mile a day or replacing the fries at lunch with something more nutritious. Also focus on other positive changes not just weight- pants are fitting better, more energy to play with kids, less neck pain, etc... And remember to always be realistic in your weight-loss goals.

Turn healthy snacks into convenience foods

Today, many “convenience foods” are quick, easy and UNHEALTHY. However, convenience foods really do not need to be this way; they can be quick, easy AND healthy! Some of the easiest (and most cost efficient) foods are fruits and veggies. Many already come ready to eat and are in nature’s perfect package (like a banana)!

To create your own convenience foods, spend a couple of minutes after grocery shopping and separate some fruits (grapes, berries) and veggies (broccoli florets, baby carrots) into plastic baggies so that they are easy to take with you on-the-go.

Diet Plan Dilemma

The main reason for wanting to become a dietitian was to make diet plans for my future clients. I had it all figured out; I would learn everything there is to know about nutrition during school and then I would create perfect meal plans that all of my clients would follow exactly. They would then reach all of their  health goals and everyone would live happily ever after. Okay, well I had A LOT wrong. First of all, I did not learn everything about food; years after graduation I am learning new things about food everyday. More importantly, the main thing I have learned throughout this process is, diet plans (even balanced ones written by registered dietitians) are not very beneficial.

During internships, I would often ask my preceptors if they gave out specific meal plans to their clients and each one replied, "no." I never was given much of an explanation, but learned quickly the reasoning behind this. A diet plan is well...A DIET. It tells you exactly WHAT TO EAT and WHEN TO EAT IT. Sounds like a DIET huh? Well, we all know DIETS WILL NOT WORK and therefore giving specific weekly menus to clients will no work either. Okay yes, they work for the short term...then deprivation sets in...then you go out to eat and they do not serve 4 oz dry chicken with green beans and whole wheat bread, and well...you get the picture! Strict diet rules usually lead to rebellious behavior and eating the "forbidden foods." This ends up leading to a feeling of failure and having little trust in yourself with food.

So what is a dietitian to do?
Nutrition education is crucial!! It is important for you to feel empowered about your food decisions (the good and not so good ones). It is okay to choose not so healthy foods sometimes as long as YOU are in control and a better choice is made in the future...maybe at the next meal? Utilizing a dietitian to help with grocery shopping or menu developing can be very helpful as well. A meal plan can be beneficial in certain circumstances as long as it is presented as an OUTLINE rather than specific rules to follow. Also, it is only going to work if the person eating the food likes (and knows how to cook/buy) the food on the plan.

...and we have a logo!

Usually I post about health related topics, but today is sort of an exception since I am debuting the Workout for Wellness Logo. Yes, 2 years in the making we finally have one! I wanted something that would encompass both nutrition and exercise using the Workout for Wellness colors (blue and green). Special thanks to Danny Tuzzeo, graphic designer, for making my odd idea come to life! Hope you enjoy it as much as I do:

"Practice makes improvement, not perfection."

Often times people are striving for the PERFECT diet, exercise routine, etc... and always seem to end up disappointed. Well this is because in most things (especially health related) there is no such thing as PERFECT. So just strive for better because better is well better! We are all a work in progress so give yourself a break and work on improving your health rather than perfecting it.

Commercial Break Exercise

We all watch television and know sitting on the couch is not the best way to get active. However, commercial breaks can be a great way to sneak in some physical activity. When a commercial starts, perform exercises throughout the break. A fun way to do this is have a jar of different exercises written on pieces of paper and pick a new one each time. Some examples:

• Jumping jacks
• Jog in place
• March in place
• Side steps
• Sit and stand on and off the couch
• Pushups on knees
• Sit ups

Have fun, get active and still watch your favorite show!