Before I share my thoughts and tips, I want to discuss what food and nutrition isn’t: love, happiness, or self-esteem.

I believe a few simple tips will keep you healthy, fit and at an appropriate weight.  I strive toward a “food is fuel, but also a wonderful element of culture and togetherness and whole lot of fun” approach–with plenty of moderation.

A few tips:

  • eat only when you are hungry…regardless of the time on the clock, all great meals start with hunger
  • start the day off right and you will set the tone for healthy eating right off the bat
  • start the day off with sugar or sweets and you will crave them all day
  • avoid things that stimulate the appetite and sugar cravings: too sweet nutrition bars, candy, artificial sweeteners, sodas-reg. and diet, gum, mints, etc.
  • try to get out of the habit of grabbing things mindlessly–it’s not easy, but try to avoid grabbing a handful of crackers out of the cabinet, a few bits of leftover out of the fridge, a piece of candy from the jar.  Snack when you need to, but at least be aware you had a snack
  • eat what you love, and not what you think you should, but keep trying fruits and vegetables and challenge yourself to like more and more
  • learn to appreciate cleanly prepared foods, the complex levels of flavor of a beautiful piece of fruit will satisfy the body and soul more than a few quickly gobbled Hersey’s kisses…although it’s fine to go for the (dark chocolate) kisses over kiwi on occasion :)
  • choose quality over calories every time.  Don’t get trapped into thinking that the lowest calorie item is the best for your waist line.  Studies show that overly processed diet food stimulate cravings, do nothing to satisfy your bodies nutritional hunger and are hard to get out of the cells-hello cellulite
  • decide if you are a grazer or a 3 meal a day eater
  • protein and fiber at every meal make weight control no big deal
  • get the healthy things out of the way each day, before moving on to the comfort foods and treats
  • eat what you want.  The less you deny yourself, the less food will be of undue importance in your life and the more time you can spend living.

Back to the quality over calorie approach, based largely on the writings of Natalie Rose, I believe that foods healthfulness is not determined by the info on the wrapper, but whether its contents nourish your cells and make an exit!  If it is not a fruit or a vegetable, look at the wrapper and see if its ingredients will be able to nourish and satisfy your body and then leave quickly.  Overly processed and preserved food rarely can do either properly.

For example

Opt for this:

wholegrainflourlesscinna_071130152049_mdINGREDIENTS Organic Sprouted Wheat, Filtered Water, Organic Malted Barley, Organic Sprouted Millet, Organic Sprouted Barley, Organic Sprouted Lentils, Organic Sprouted Soybeans, Organic Sprouted Spelt, Fresh Yeast, Sea Salt.

Not this

FIber 1 Cinnamon Raisin Bread-nutrition info good, ingredients bad.

water, enriched flour bleached, raisins, sugar, modified wheat starch, chicorty root extract, sugarcane fiber, vital wheat gluten, honey, soybean oil, salt, raisin juice concentrate, cinnamon, corm cereal, dough conditioner (datem, sodium stearoul, lactylate, monoglcerides, ammonium sulfate) HFCS…keeps going



For a yummy cake like treat

pick Cinnamon Date or Carrot Raisin Manna Bread


Sprouted Organic Whole Wheat Kernels,  Filtered Water, Organic Dates (may contain pits), Organic Cinnamon and Organic Oatmeal

Sprouted Organic Whole Wheat Kernels,  Filtered Water, Organic Carrots, and Organic Raisins

not this

Commercial Cranberry Orange Muffin


Ingredients: Enriched Bleached Flour [Flour, Niacin, Iron (As Ferrous Sulfate), Thiamine Mononitrate, Enzyme, Riboflavin, Folic Acid], Sugar, Cranberries, Water, Eggs, Canola Oil, Contains 2% Or Less Of The Following: Dicalcium Phosphate, High Fructose Corn Syrup, Modified Corn Starch, Orange Peel, Oat Fiber, Leavening (Baking Soda), Salt, Soy Protein Isolate, Dipotassium Phosphate, Natural Flavor, Whey, Mono And Diglycerides, Sodium Stearoyl Lactylate, Maltodextrin, Sorbitan Monostearate, Polysorbate 60, Partially Hydrogenated Cottonseed Oil, Gelatinized Wheat Starch, Dehydrated Butter, Modified Butter Oil, Propylene Glycol.

12 responses to “Nutrition

  1. What great tips Melissa! I’m a big fan of Natalia Rose too :)

  2. Great tips, Melissa!

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  5. Bryan E. Melendez

    Your nutrition tips were great! Thanks for the ideas and for the visualization of what to get and what not to get. I am always buying the wrong brand, and getting confused on which is better. I usually follow a Facebook group called Eating Healthy NYC. It’s a great page that lets me know how to keep my life a bit healthier.

  6. I love your tips!
    The quality over calories one is interesting. I grew up in a home where overly processed, low-calorie foods were forever present. In the past couple of years I’ve really tried to shift away from all of that and aim for a diet based on tons of whole foods and things that are, like you said, high quality. It’s icky when you read the ingredient list and there are tons of words you can’t pronounce, with an expiration date 3 years away right?!

  7. Simple and easy! Love it!

  8. Interesting! I recently read an article that eating small amounts of healthy foods will decrease weight and increase energy, and that if we wait until we are hungry to eat it’s too late and we will overeat. Have you heard this?

  9. Remember to fill up on fiber rich foods. Fiber helps keeps you feeling fuller longer. Delicious foods that are high in fiber are naturally low in calories and fiber promotes weight loss by boosting metabolism while absorbing fat and calories in the stomach — ushering them out of the body before they can turn into weight gain.
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