Tag Archives: goals

Eat Right, Your Way, Every Day

March is National Nutrition Month.  The theme this year is “Eat Right, Your Way, Every Day.”  It is very important to recognize there is no one size fits all approach when it comes to your nutrition regimen.  An individual’s diet is dictated by their food preferences, lifestyle, cultural & ethnic traditions, and health concerns – creating a need for a personalized nutrition approach. Registered dietitians play a critical role in helping people eat right, their way, every day.

I want you to take a minute and evaluate your current diet.  Where do you have deficits?  Not enough protein?  Not enough fiber?  Not enough vegetables?  Where in your diet do you have surplus?  Too many processed carbs?  Too many calories?  Too many heart healthy fat?  Deficits and surplus in your diet stem from your food preferences, your lifestyle, your cultural & ethnic traditions, and your health concerns.

Now that you have evaluated your deficits and surpluses in your diet, where can you begin to make change?  Be sure not to set yourself up for failure by tackling too many goals at once.  Start with one or two goals for each category (deficits and surplus). For example, if when you evaluated your diet you may have noticed you were not getting any vegetables.  Create a goal of adding vegetables at least every night at dinner.  If you can increase this goal into lunch and / or snack that would be encouraged. Do the same thing for your surpluses.  For example, if you have candy, chocolates, or other sweet treats every evening after dinner, make it a goal to have sweet treats every other day.  Slowly stepping this down even more would be encouraged.

 Evaluate your diet, recognize the need for change, and prioritize your goal so you can Eat Right, Your Way, Every Day.

If you have not liked us on Facebook, check us out!  Below are some recipes you have missed from our Facebook page, DNA Performance & Nutrition

Greek Yogurt Covered Blueberries

Mix one – 6 oz container of plain non-fat Greek yogurt
2 tbsp vanilla protein powder (if you don’t have protein powder or would prefer not to use one; use vanilla extract without corn syrup – McCormick’s is a good – add in cinnamon and stevia to taste)


1)      Mix the yogurt and protein powder (or alternative ingredients) in a small bowl

2)      Stir in clean fresh blueberries and spoon small clusters onto a baking sheet and stick in freezer. Enjoy the clusters once frozen!

Portobello Mushroom Pizza

4 tomatoes
4 large Portobello mushrooms
4 cloves of garlic
1 leek
1 onion
fresh basil
parmesan cheese
fresh parsley
olive oil


1)      Heat about 2 tbsp olive oil in a non stick pan

2)      Chop up the onion into small pieces, then add it to the pan and stir until it’s slightly brown.

3)      Dice up the tomatoes, garlic cloves, and leek, and add them to the pan with the onions. Saute until the ingredients are soft. Add a pinch of salt to the mixture and stir.

4)      Add the lemon juice and stir.

5)      Begin preheating the oven at 400 degrees.

6)      Chiffon the basil leaves (chop them up) and add to the pan. Stir.

7)      Spray olive oil on a baking sheet and place the Portobello mushrooms on the sheet, bottom side up with stems removed.

8)      Add the mixed ingredients form the sauce pan into each mushroom and top with the grated parmesan cheese. Place the baking sheet into the oven and bake for 12 minutes at 400 degrees.

9)      Sprinkle the pizzas with the fresh (or dry) parsley.

Serving Size: makes 4 Portobello pizzas

Pair a pizza with a protein


We all have big goals and January 1st marks the special date we set these goals.  But come the end of January some of our goals may have fallen to the wayside.  There are a couple of things I want you to think about.

Did you set too many goals?

Were your goals actually attainable?

There are several reasons why we “fall off the wagon”

No Focus – Without a well defined goal why are you putting effort into finding healthy food choices, working out, planning, etc?

No Priorities – You may have a goal but it is at the bottom of your list.  Prioritize your goal and the action steps needed to reach that goal.

No Support System – Do you have a workout buddy or a supportive spouse or friend?

No Accountability – Who is holding you accountable to your food choices and exercise regimen?  Do you have accountability to your real calorie burn during workout?

No Patience – It did not take you 21 days to put on 15# so don’t expect to lose 15# in 21 days and actually keep it off.  Sustainable weight loss occurs with a TRUE lifestyle change – not a crash diet.  Say this quote with me, “slow and steady wins the weight loss race.” Throw away the Biggest Loser mentality.

No Planning – You need to plan ahead by packing and preparing food.  OR have a plan for what you will get while out to eat by looking up the nutrition facts for the restaurant you are going to and feel confident in your healthy choice.

No Balance – Get rid of the all or nothing mentality.  Plan one cheat meal per week.  Know that you will eat cake, drink wine, have potato chips again sometime in your life BUT if you have a goal you MUST LIMIT the frequency.


1)      Don’t set too many goals / resolutions at one time.  Tackle one at a time.

2)     Set a goal at each quarter of the year not just January 1st.

3)     Set your phone or mark your calendar for April 1st, July 1st, and October 1st in the subject set a resolution or goal.