Is this how you feel as you go about your day?  Columbus, Ohio has the #1 Zoo in America, so it is a great way to spend a day with my teenagers, YES...teenagers can enjoy the Zoo!  I love taking teenagers to the Zoo...no need for STROLLERS, PACKED LUNCHES, SIPPY CUPS, CHANGE OF CLOTHES, WAGON, HAT, etc..... AND THERE IS NO CRYING!

I laughed as I found myself saying, "What was that parent thinking bringing that child to the Zoo"! 

Of course I spent hours upon hours at the Zoo when the kids were young with all the above necessities and many hours dealing with crying, spilling and changings!

Actually when teenagers aren't talking, they are actually easier to travel with!!

Our diet and lack of routine and rules can leave us sluggish, tired and looking like this bear coming out of hibernation!!

If you are a Women, you spend your day taking care of everyone around you and then you justify a treat that you have somehow earned!  Usually it is not a treat or a Gift at all, but a curse on your hips...french fries can be my escape, but they become my enemy in the end!

Here are some tips to REALLY REWARDING YOURSELF AND GIVING YOURSELF MORE ENERGY!...from my favorite Nutrition book right now called CINCH by Cynthia Sass, MPH, RD:

"Rules are the foundation of change; they create boundaries that prevent you from feeling overwhelmed and guidelines to keep you on track." 

Rules are not binding, constricting and hard to follow...rules change chaos into ORDER!  It is a simple fact of life!

Here are 3 Rules from the book CINCH:

1.  Eat like Clockwork ~

*Eat breakfast within ONE HOUR of waking up.  (the word breakfast comes from breaking the fast from sleeping)

*Then Space MEALS 3 to 5 hours apart!

This helps to regulate blood sugars, insulin levels and your hunger hormones along with REVING your metabolism!

*Eat 4 meals per day!

2.  Think, "Five Pieces FOUR TIMES per DAY!

Have a serving from each group below...no need to count calories, but it is important to understand portion sizes!

*Produce

*AWhole Grain

*Lean Protein

*Plant-Based Fat

*Seasonings

3. Make Flavor Your Focus

*Vinegar

*Citrus Juice or zest

*Hot Peppers

*Tea

*Herbs and spices

Lets put flavor back in our foods without adding more salt, butter or sugar!

Here is a great snack (one of your 4 meals/day):

Produce:  1 medium Apple with skin, finely chopped

whole grain:  1/4 cup whole oats

Lean Protein:  8 ounces skim milk

Plant Based Fat:  2 tablespoons walnuts, chopped

Seasonings:  1 tablespoon lemon juice and 1/2 tsp cinnamon

Toss the chopped apples with the lemon juice and cinnamon, and microwave on high for five minutes.  Top with the oats and walnuts, and serve with a side of milk

(or you can prepare the oats, mix with the milk and add the other ingredients for a great satisfying oatmeal!)



Don't be left standing on one foot, PUT BOTH FEET FORWARD to a better and HEALTHIER YOU!