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3/31/13 7:26 A

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emoticon .....MARCH 31ST


Live by the 80/20 rule.Eating nutritious foods 80% of the time and "fun"foods 20% of the time is a healthy goal. Like all things in life, a healthy diet is about balance and moderation.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/30/13 9:06 A

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emoticon ......MARCH 30TH


Watch your portions. While big portions might keep your wallet full,they'll also add to your waistline. Split large entrees with a friend and just say no to super sizing!

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/29/13 9:41 A

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emoticon ......MARCH 29 TH


Shop seasonally.When you eat produce that's in season, you're getting the highest quality and freshest flavor while saving money. Change your diet with the seasons and try a variety of colorful foods.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/28/13 7:35 A

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emoticon .....MARCH 28TH


Protect your bones with calcium.Aim for 3 servings of calcium-rich foods daily,such as 1 cup milk,1 cup yogurt and 1-2 oz of cheese. Non-dairy alternatives that are fortified with calcium also make good choices.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/27/13 9:27 A

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emoticon ......MARCH 27TH


Sweeten without sugar. Sugar and corn syrup add calories to foods, but have no nutritional value.Buy syrup- and sugar-free varieties of fruit spread,applesauce, juice,and canned fruits. After all,fruit is naturally sweet.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/26/13 7:05 A

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emoticon ......MARCH 26TH


Swap whole for white-- grains that is.White flours,breads,rice and pasta are highly processed and low in nutrients.Whole grain varieties are packed with nutrients,fiber and staying power.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/25/13 8:28 A

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emoticon .....MARCH 25TH


Modify your recipes.Keep the tradition and boost the nutrition by making substitutions:whole
grain flour,less salt, heart-healthy fats,half the sugar,and beans instead of meat. Your taste buds won't know the difference

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/24/13 7:58 A

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emoticon .....MARCH 24TH


Fill upon fiber. Found in fruits, veggies,whole grains andbeans,fiber will keepyou fuller longer and reduce your risk of a variety of diseases. Gradually increase your daily intake to 25-35 grams.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/23/13 10:34 A

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emoticon .....MARCH 23RD


Cut the fat. Reduced-fat varieties of your favorite foods(skim milk,low-fat yogurt,etc.)will help you consume fewer calories and watch your waistline. Only 30% of your calories should come from fat--that's 45-65 grams daily.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/22/13 12:31 P

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emoticon ......MARCH 22ND


Consume 5 to 6.5 ounces of protein daily. Examples include:half a chicken breast(3 oz),1 can tuna (3.5 oz),1 Tbsp peanut butter(1 oz),1 egg (1 oz) and 1/2 cup cooked beans(2 oz).

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/21/13 9:17 A

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emoticon .......MARCH 21ST


It's spring! Enjoy this season's freshest picks:asparagus, bananas,beets, berries,figs,green
beans,kiwi, mangos, peas,peppers,and pineapple.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/20/13 5:27 A

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emoticon .....MARCH 20TH


Fish for Omega-3's. Two to three servings perweek are good for your heart,brain and body. You'll find it in fatty fish (like salmon and albacore tuna), ground flax seed, soybean oil and walnuts.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/19/13 7:58 A

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emoticon ......MARCH 19TH


Look for"green flag" menu words. Healthy restaurant foods are usually described as baked,boiled,broiled, fresh,grilled,light, multi grain,poached,reduced, roasted,seasoned, steamed,or stir-fried.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/18/13 10:04 A

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emoticon ....MARCH 18TH


Get the nutrition facts.The front of a package won't tell you the whole story. Read labels and compare key nutrients calories, serving size,fat,fiber, calcium,and ingredients to make the best choice.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/17/13 8:23 A

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emoticon ......,MARCH 17TH


Happy St. Patrick's Day! Research shows that moderate drinking can prevent certain diseases but occasional binge drinking has negative effects.Limit it to 1 drink daily for women and 2 drinks daily for men.


Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/16/13 8:58 A

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emoticon ......MARCH 16TH



Aim for 3-6 servings of grains each day.Rich in energy-boosting carbohydrates,vitamins and fiber,they're important for overall health.One serving is equal to 1/2-cup cooked (rice,pasta,oats) or 1 oz. (1 slice bread).

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/15/13 9:29 A

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emoticon ......MARCH 15TH



Eat a snack before bed.It's a myth that eating late causes weight gain. As long as you don't overeat, you can enjoy a snack close to bedtime without worry.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/14/13 2:01 P

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Don't worry, it doesn't have to be in a brown bag... emoticon

Believe in what you are doing, let nothing stand in your way and make the impossible a reality.


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3/14/13 9:39 A

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emoticon ....MARCH 14TH

Be a brown bagger. Packing your lunch ensures that you are eating better and saving money. Try lean proteins,whole grain bread,fruit, vegetables with dip,and broth-based soups for a filling meal.


Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/13/13 9:34 A

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emoticon .......MARCH 13TH



Monitor your sodium intake. Less than 2,300 mg each day is ideal--that's about 1 teaspoon of salt.Look for salt-free and reduced-sodium versions of canned and frozen foods.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/12/13 8:57 A

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emoticon .....MARCH 12TH


Go nuts! Almonds, cashews, hazelnuts, pecans, peanuts, pistachios all contain healthy monounsaturated fats that lower you risk of several diseases. Grab a small handful 3-5 times
per week.



Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/11/13 9:51 A

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emoticon ......MARCH 11TH


Chew on schedule. Too much time between meals can drop your energy levels, decrease your metabolism and result in overeating. Space your meals evenly throughout the day and eat a healthy snack between each meal.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/10/13 10:16 A

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emoticon .....MARCH 10TH


Eat 4-6 servings of vegetables daily. High in nutrients and low in calories, veggies can help prevent diabetes,stroke, heart disease and more. One serving is equal to 1/2 cup

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/9/13 9:09 A

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emoticon .......MARCH 9TH

Start at the perimeter of the grocery store. Fruits,veggies,dairy and grains,which should make up the bulk of your diet,are located here. Eating these unprocessed foods boosts your nutritional intake and promotes health.


Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/8/13 2:59 P

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emoticon ............MAR. 8TH


Slowdown. Savoring your food in a calm environment helps you tune-in to your body's signals.You're less likely to overeat and experience problems like acid reflux when you take your time to really enjoy the moment.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/8/13 2:59 P

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emoticon .........MAR. 7TH


Avoid trans fats. They increase your risk of heart disease. Foods with "partially hydrogenated oil" as an ingredient contain trans fat(even if the label says 0 grams) and should be left on the grocery shelf.


Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/8/13 2:58 P

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emoticon .........MARCH 6TH

Too busy to cook healthfully? To save time,use your Crockpot,cook and freeze large batches of food,buy pre-cut or pre-cooked ingredients,and keep an organized grocery list.


Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/8/13 2:58 P

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emoticon ......MARCH 5TH


Drink water.It's the only beverage your body really needs and craves.Gradually replace soda,flavored coffees,sugary drinks and other high-cal liquids with water.Aim for 8-12 cups each day.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/8/13 2:58 P

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emoticon ......MARCH. 4TH

Know your"red flag"menu words.Avoid restaurant items described as:battered,bottomless,breaded,buttery,che
esy,country,creamy,crispy,fried,giant,
loaded, smothered and stuffed.

Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/8/13 2:57 P

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emoticon ........MARCH 3RD


Enjoy 2-4 servings fruit each day. Fruits are rich in nutrients,fiber, phyto chemicals and antioxidants,which all help prevent disease. One serving is equal to 1/2 cup


Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/8/13 2:57 P

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emoticon ............MARCH 2ND


Eat breakfast. It boosts your energy, metabolism and mentalfocus. Plus, breakfast eaters
consume fewer calories throughout the day than people who skip this meal.


Marj .... Your body keeps an accurate journal regardless of what you write down.

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3/4/13 1:22 P

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emoticon

Believe in what you are doing, let nothing stand in your way and make the impossible a reality.


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3/2/13 11:10 P

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3/2/13 8:16 P

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3/2/13 1:24 A

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3/1/13 6:07 A

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This month I will post a daily tip on how to work towards a Healthier Diet.


You've probably heard the phrase "you are what you eat."While it's true that food is fuel, it's also true that food is broken down and transformed into cells, hormones, muscles and YOU! When you think of food in this light, it can make it easier to make healthy and nutritious choices for your body. March is National Nutrition Month--a time to focus on making informed food choices for a balanced and healthy diet.



emoticon ........DAY 1


Keep a food diary. Before you can improve your diet, you have to know where you stand.
Record everything you eat and drink for five days and use these tips to improve your diet a little bit each day.


Marj .... Your body keeps an accurate journal regardless of what you write down.

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