NUTRITION 4 YOU, LLC - Helping Individuals Achieve Their Nutritional Goals
RSS Follow Become a Fan

Delivered by FeedBurner

Recent Posts

Grilled Greek Wraps
Meal Planning Tips
Easy sauteed scallops!!!
Grilled Chicken Rosemary Lime recipe
Asian Chicken recipe (vegetarian modification included)


"fruit" snacks
banana muffins
barbecue sauce recipe
bean burrito dinner recipe-quick!
Body Image
bread crumbs
brussels sprouts
buying from local farmers
celiac disease
chicken fingers/chicken nuggets
Chicken recipe
chicken recipes
child won't eat vegetables
children and overweight
coconut oil
collard greens
crock pot cooking
crock pot recipe-chicken
Dinner Table
dirty dozen
disordered food thoughts
dried fruit
drinks with meals
Eating Issues
eating when hungry
Everyday Health
exercise and recovery drinks
farmer's markets
fast food
Fish recipe
Flavored Milks
food additives
food and mood
food journal
Food Safety During Power Outage
Frozen fruits and vegetables
Fruit and vegetable wahses
fruits and vegetables
getting through an exercise session
gluten free beer
Good Day/Bad Day of Eating
Grill Ideas
grocery bags
grocery shopping with kids
ground beef
grownups need recess too!
healthier choices
Healthy Breakfast
healthy dining
healthy eating
healthy holiday
Healthy Kids Day
healthy lifestyle
healthy party snacks/meals
healthy recipe
Healthy School Lunch Ideas
healthy snack checklist
healthy snacks
Healthy Summer Eating
Healthy Thanksgiving
holiday candy calories
Holiday Eating
holiday tips
holiday treats and kids
homemade baby food
Hunger scale
Improve Your Mood With Food
kids and Nutrition
Kids and Vegetables
Kids Eat Right
lunch ideas
lunch recipe
Manuka honey
meal planning
meal planning tips
mealtimes with kids
Microbiome in gut
Mindful Eating
movie theater popcorn
natural remedies
New Year changes
New Year's tips
Nutrition class online
Omega 3's
Organic, Natural, Free Range
outside play
peanut butter
picture health
pie crust recipe
popover recipe
Popular iced drinks calorie count
power loss and food safety
Pre-Pro-and Antibiotics
protein bar
protein bars
pumpkin seeds, roasted
quick healthy dinner ideas
Quick Recipe Ideas
quick tip
salmon recipe
scallops recipe
scrambled eggs
self talk
Shake Ideas
skype nutrition counseling!
sugar replacers
sugary drinks
Summer eating
Thanksgiving leftovers
travel ideas
Urinary Tract Infections and Cranberry Juice
vegan/vegetarian recipes
vegetarian meal ideas
vegetarian/vegan lifestyle
waffle recipe
weight loss
weight loss tips
weight of the nation
WHO study
whole grains
powered by

My Blog


Week 6 of 12 Steps to a Healthier Lifestyle!


Ok, you know what’s coming.  Exercise.   Yes.  If you have the ok from your doctor it is time.   If you are doing nothing, even 5 minutes is something.  If you are doing 20 minutes of exercise, add 5 more this week!  

 The important point is to get into the habit of exercise.  Start small, build up gradually.  No one expects you to suddenly be able to run a marathon or do a ton of time on the treadmill at the gym.  

 Some questions to ask yourself:  

  • Do I prefer to exercise alone, or am I more motivated with a partner?    

  • Do I prefer exercise classes, or exercising alone (running, walking, treadmill, elliptical, etc.)

  • Can I go out my door and exercise or do I need to join a gym?

  • Will I use exercise dvds and do some exercise in my home, or use some of the programs my digital cable provider offers on demand (check- you may have this on your tv and not even know it!)?

  • Do I need a personal trainer?   You can find one at a gym or sometimes there are personal trainers who will come right to your home!  Just make sure they are ACE certified (American Council on Exercise).  This means that they have gone through the necessary training to guide you through the exercises.

These are all very important questions to ask yourself.  Once you have made up your mind, start!  Even a 5 minute walk around the block is better than no walk.    

Have joint problems?  Talk to your doctor about getting help.   Make that call this week.  

Once you start, the endorphins that you get from exercise will help you to feel better, and as a result you may be more motivated to eat healthier. 


Managing a Fitness Routine at Home

Hi!  I recently received a request for  help with managing a fitness routine at home.  While I am not a certified personal trainer I do have some basic tips:

1.  Think about what type of physical activity you might like to do.  Do you enjoy walking?  Dancing?  Or do you enjoy exercising with a DVD?  Some of the FIOS or cable companies have fitness channel options where you can do a free choosing of which exercise show you would like to do, at whichever time you would like to do it.

2.  Schedule a time for exercise.  Yes, just like a hair appointment or a conference with a client.  Get it on the calendar.

3.  Start small.  If you are doing nothing, commit to 5 minutes a few times per week.  Then once you meet that goal, increase it by another 5 minutes the next week, and so on. 

4.  Remember, set small goals.  If you make the goals too big they may be hard to stick with and you may feel like you are failing.  Make them achievable and small.  

5.  And lastly, enjoy your new routine!  Praise yourself for sticking with it!  
Website Builder provided by  Vistaprint