Motivation Session #5-“So How Did You Do?”

We only have 3 weeks left to go in our YW Winter Challenge 2011!  How is your training going?  Have you managed to fill a card yet?  Keep at it, there is still time!!  This week’s article is a follow up to the food log article from the previous week.  Let’s see how you did!

YWCA Winter Challenge 2011

Session #5

So, how did you do?

Last week we looked at the idea of keeping a food journal to help on the journey of becoming more nutritionally well.  So, how did you do?  Have you found some spots that you could make changes?  When trying to make better choices around the things we choose to eat, it is helpful to re-connect with the purpose behind food-remember whatever you put in your body is what our cells, as they turn over, will be built with.  As the saying goes, “we are what we eat”.  If we are choosing gummy bears and jelly beans, this food becomes the building blocks of our cells.  Yuck!!  No wonder we feel so much better when making healthier choices!  You can check out Canada’s Food Guide recommendations specific to your age and gender, as well as other nutrition information on Health Canada’s website at . Below are some nutrition guidelines that can help you tweak your nutrition plan right now:

1)     Limit or eliminate sugar, white flour and alcohol.

2)     Choose whole foods.  Try to eat foods that have not been processed.  The closer to their natural “fresh from the ground” state, the better!

3)     Focus on veggies and fruits!  Every time you eat, you should be consuming 1-2 servings of veggies and fruits.

4)     EAT BREAKFAST-enough said!

5)     Keep fuelled during the day.   Have your 3 meals which include whole grains, lean protein and 1-2 servings of veggies.  Round out these meals with a few snacks during the day.  Snacks might include a handful of almonds and a piece of fruit for example.

Be flexible with your nutrition plan.  Get in the habit of making good food choices and soon, you won’t even have to think about it!

This week’s quote:

“To eat is a necessity, but to eat intelligently is an art.” -La Rochefoucauld

Questions?  Email me at



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