Nutrition Part II

Contributor Audra

16 Healthy foods

Once you make the decision to change your diet, it can be overwhelming to know where to start. If you are keeping a food journal, look to eliminate sugar, processed foods, soda and fruit juices, and trans fats. I know, I know, all the fun tasting foods. But remember the car analogy. These foods do nothing for you and in fact can make you over weight and cause diseases such as; heart disease, cancer, and diabetes. These foods can also cause acne, bloating, joint pain, depression, and fatigue.

Nothing beats a glass of ice water.

Start with 1 food/drink and remove it from your diet. Replace it with a healthy alternative. If you drink soda or fruit juice, make the switch to water. You can even add a piece of fruit to your water, like lemon or lime, to add a little flavor. Stay away from bottled flavored waters. Who knows what they are adding. Aim for 8 glasses a day, plus add 8 ounces for every 15 minutes of intense exercise.

If you like cookies for dessert, look into making your own. You can substitute egg whites, wheat flour (or non- wheat/gluten flours like coconut or almond flour), yogurt, or applesauce for many cookie ingredients. Just google healthy cookie recipes and you’ll pull up sites such as and You’ll have to experiment to see what you like and what you don’t. Expect that the cookies will not taste exactly the same, but at least you’ll know what is going in them.

healthy snacks

If you are eating fast food because you are on the go, then plan ahead. Bring healthy snacks with you such as; almonds, vegetables, hummus, fruit, hard boiled eggs, protein shakes, or homemade protein bars. Remove the trans fats ASAP.  Balance your fat, protein, and carbs and be sure to get plenty of fiber. I don’t want to comment on the correct fat, protein, and carb ratio since some people like a low carb diet while others look for low fat. Be sure to do your own research.

Once you feel successful with one change, make another. Keep making these changes until you are eating healthier. Your body will begin to crave good healthy foods instead of sugar and trans fat.  You’ll have more energy for your normal everyday tasks, plus you may even be inspired to set new physical goals. You can do this. Just take it one step at a time.

Nutrition Part I Nutrition with Audra.

 image 1 via Help me getting beautiful on imgfave. image 2 via ice water – Google Search. image 3 via pinterest

Classes with Audra for Zumba are scheduled:

6:35 Wednesday night and 8:00 Saturday morning at Squared Circle Studio. Squared Circle Studio is located in Deep River  860.526.8763 to call for classes Home Page.


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