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March is National Nutrition Month® and the 2017 theme is “Put Your Best Fork Forward.” As we celebrate and share our love for nutrition this month, we are reminded that every bite counts. Small shifts in food choices add up over time. With every bite, we empower ourselves to feel better and live healthier. 

Although there are many foods that give you great bang for your health (I’ve highlighted several over the years), today I’m highlighting three, plus simple ideas on how to put your best fork forward! 
3 Foods That Pack the Bang for Your Bite




Avocado.
 Avocados contain more potassium than bananas, provide 26% of your daily need for vitamin K, are loaded with minerals and heart-healthy monounsaturated fatty acids, plus they provide a good source of dietary fiber. They also contain the disease fighting antioxidants lutein and zeaxanthin.

Best Fork Forward Solution: Swap traditional mayo for avocado. Spread avocado on your sandwich, mix avocado with canned tuna or salmon, create a creamy avocado dressing or enjoy protein packed avocado deviled eggs!  Just remember to keep your portions around 2 tablespoons of mashed avocado, or 1/4 of an avocado - half of one avocado has about 160 calories. 

Cruciferous Vegetables. This class of veggies is part of the brassica genus of plants and includes (among others) broccoli, bok choy, cauliflower, Brussels sprouts, kale, and cabbage. They’re good sources of fiber and provide a variety of phytochemicals, vitamins, and minerals. Various components of cruciferous veggies have been linked to lower risk of cancer.

Best Fork Forward Solution: Eat more veggies...for breakfast! Increase your disease-fighting veggie intake first thing in the morning by using leftovers from the night before. Yes, simply add last night's roasted Brussels sprouts to your morning eggs and voila—you’re putting your best fork forward!

Eggs. Eggcellent source of high quality protein, one egg packs a “whole lotta” bang for your bite! Eggs provide 6 grams of protein and 13 essential vitamins and minerals and they are one of the few natural food sources of vitamin D. There is a lot of goodness packed into only 70 calories! Eggs are also an inexpensive source of protein, averaging around 20 cents apiece!

Best Fork Forward Solution: Enjoy the nutrition benefits and taste of eggs anytime of the day. Eggs for breakfast, egg salad mixed with avocado for lunch, or egg and cruciferous vegetable frittata for dinner. The possibilities are endless.

Sesame Ginger Cauliflower and Broccoli Salad with Pineapple

Screenshot 2017-02-17 15.40.50

Recipe by Dole

Time: 15 minutes
Servings: 6
Calories Per Serving: 130

Ingredients:


  • 3 cups cauliflower florets, sliced

  • 3 cups broccoli florets, sliced

  • 2 cups thinly sliced fresh pineapple

  • 1 pkg. (5 ounce) fresh spinach

  • Sesame-Ginger Dressing (recipe below)

  • 2 tablespoons black sesame seeds
Instructions:
  1. Toss cauliflower, broccoli, pineapple and salad greens with Sesame-Ginger Vinaigrette.

  2. Arrange on six salad plates or a serving platter and sprinkle with sesame seeds before serving.
Sesame-Ginger Vinaigrette: Combine 3 tablespoons sliced green onions, 2 tablespoons chopped cilantro, 1 tablespoon sesame oil, 1 tablespoon rice vinegar, 1 tablespoon grated fresh ginger, 1-1/2 teaspoons honey, 1-1/2 teaspoons water, and 1 teaspoon minced garlic in a small bowl. Makes about 1/3 cup.



A Word from Andrea...


"I've known Marcia Bristow and have worked with her for more than 10 years.  Her knowledge and passion for health makes Marcia an asset to anyone's quest for optimum health and performance.  Marcia Bristow is a very personable nutritionist, coach, mentor, and athlete.  She is able to connect with her clients, be it one on one or in a group, in a manner that allows people to feel absolutely comfortable.  This quality opens the door to "real" learning.  Of great importance is her emphasis on food; not as an enemy, but as a necessity to live a high-quality, productive life."
“Eat well. Move daily. Hydrate often. Sleep lots. Love your body. Repeat for life.” - Anonymous
 

3 Ways to Put Your Best Fork Forward:


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  1. Everyday: Eat fruits and vegetables at every meal. Choose whole grains instead of refined grains.  Drink a glass of water with each meal. Move your body. Decrease fried foods and sugar intake. Limit alcohol intake to no more than 1 drink for women per day and 2 drinks for men per day.

  2. On the go: Pack your snacks in advance. Put a banana, apple or orange with raw nuts such as almonds or walnuts in your bag before heading out the door. Keep dried fruit in your desk at work. Having a snack that is easy to eat and balanced with carbohydrates, fiber, protein and fat will help maintain energy levels and keep you full for longer.

  3. With your loved ones: Avoid discussing “diets” and “weight loss” struggles in front of children or at family events. Instead, focus on the positive benefits of eating healthy foods and shift the conversation away from weight and body image towards how different foods make you feel. Children are especially vulnerable to “weight” and “dieting” table talk, therefore be aware of your relationship with food and how your words might influence the little ears around you.


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Web: http://fuelingfitnessvt.com/
Email: marciabristow@fuelingfitnessvt.com
ABOUT Fueling Fitness
 


Evidence based nutrition and exercise counseling that will help you meet your health, weight loss, and performance goals. Sustainable eating to fuel lifestyles for a lifetime!
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