Ask a Dietitian

"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

Maeghan Henke
BC Hydro

Part 4 of the 30 day Nutrition Challenge

January 21st, 2014

Be nice to yourself. Negative self-talk only makes you feel bad. Take today to recognize all your great characteristics.
Set a new goal: Choose something you missed or stopped doing in the past 23 days and work on that today.
Make a fruit smoothie. An easy way to get 2 fruit servings is to have a smoothie for breakfast or snack. Use frozen fruit, half a banana, touch of fruit juice or milk and some Greek yogurt and blend.
Try a new recipe. Buy a cooking magazine, pull out an old cookbook or go on line and find something new.
Eat more greens. Try to have at least ½ cup of green vegetables every day. Try sautéed chard, steamed spinach, stir fry broccolini or steamed green beans.
Something orange. Include 1 orange vegetable each day. Try grated carrots in a wrap, butternut squash soup, pumpkin muffins or roasted yams.
Sleep. This should be an easy one but for many it’s overlooked. Try to get at least 7-8 hours of sleep tonight. People who sleep 6 hours or less per night are more likely to be overweight.
Make a Plan. Write out your top 5 or 10 challenges that you think you can keep doing long term. Make a plan for how you will be successful. Will you plan your dinners, write a grocery list weekly, chop your vegetables and eat fruit for snacks.