Put Your Best Fork Forward

By Georgia Saler RDN

March is my favorite month because it is National Nutrition Month, the time of new beginnings and the start of the growing season. It is a time to try new foods, re-commit to a healthier lifestyle or simply to eat more nutrient dense veggies. The theme this year is “Put Your Best Fork Forward.” How are you going to put your best fork forward this month?

We all know that eating a healthy diet is one of the foundational pillars of good health, but did you know that sleep, exercise and emotional well being also have an interconnected role to your well being. If you don’t sleep well, you won’t eat well. If you don’t eat well, you won’t have the energy to sustain physical activity, if you eat packaged, processed food from a window, you are lacking your optimal energy, happiness and vitality.

There is the never ending challenge to eat poorly because we make excuses that we are too busy, too tired, or that it is too expensive to eat well. I am here to help you make small gradual steps that will be life changing. Realize that it is what you do most of the time that is setting your foundation for disease prevention, longevity, and vitality. Instead of thinking that eating healthy is depriving you, think about including more healthy foods like veggies, fruits, whole grains, nuts and seeds and high quality protein into your diet.

My clients often tell me that they are surprised to see how their grocery bills are cut by 30% by not purchasing the pre-packaged processed foods with a long shelf life.

The importance of food choices affects hunger, cravings, and activity levels. Protein needs increase as we age. Women over the age of 40 who are gaining weight are either not getting enough sleep or not getting enough protein. Only 8% of people are consuming 5-7 servings of fruits and vegetables, are within 5 pounds of their ideal body weight, and exercise 5 times a week, which are recommended for optimal health.


Tips to Put your Best Fork Forward

Pick 2-3 and practice until it is natural and then add more.

  1. Include vegetables at lunch and dinner
  2. Eat 1-2 fruits a day
  3. Eat beans 3-4 times a week
  4. Limit extra sugars in your diet to no more than 30 grams
  5. Include foods in their natural state
  6. Take a multivitamin
  7. Eat yogurt daily
  8. Eat fermented foods like sauerkraut
  9. Avoid eating “fast food”
  10. Learn to read a food label
  11. Eat seasonally and locally
  12. Plan your meals
  13. Stop eating in your car
  14. Include a salad with each meal
  15. Add spinach or kale to your smoothie
  16. Eat fruit or nuts for a snack
  17. Pack your lunch
  18. Bypass the donuts that your co-worker brought in
  19. Have a home packed lunch swap with a co-worker
  20. Eat less foods with a food label


Print Recipe
"I am in the Limelight" Slaw
Use this recipe as a quick salad or topping. It pairs nicely with a fish dish or a bean taco. Cabbage is a cruciferous vegetable rich in vitamin C that will surely delight your palate. Don't let the simplicity fool you this is surely a must try recipe that you will want to eat often! Fresh, clean, cleansing and nutrient dense.
Course Salad, Side Dish
Prep Time 10 minutes
Course Salad, Side Dish
Prep Time 10 minutes
  1. Wash, grate or chop cabbage
  2. Chop cilantro
  3. Juice 2 limes
  4. Mix all ingredients together in a bowl and add salt to taste
  5. Feel appreciation for your food and enjoy!
Recipe Notes

Feel free to change the recipe by adding basil or other fresh herbs

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