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I have not hit 10,000 steps every day on my Fitbit. I had two carrots left on my plate from dinner the other night and I threw them out, I didn’t eat them. I ate FOUR dark chocolate truffles at my desk yesterday and I loved EVERY SECOND of it. Guess what? I’m still on TRACK!

I have been walking every day and adding more and more steps. I have been drinking much more water throughout each day. That bowl of fruit and vegetables that we needed to finish in our house this week? OH YEAH, we did it (food challenge – WIN)! And we liked it! It’s nice to have variety on the plate for dinner instead of ALL protein.  Team Rookie WIN!

Since our #TeamRookie focus this week is food-oriented, I wanted to introduce you to my friend Jenna Stranzl. She is a Registered Dietician, a Sports Performance Nutritionist, and REALLY FUN. She is a friend, a marathoner, an awesome aunt, AND she LOVES food. REALLY loves food, which we totally have in common.

I reached out to her and asked if she wouldn’t mind sharing some tips with us about how to make some better eating choices. She sent an amazing list of advice! NOW, before I get to it, you know me, I have to say it: PLEASE consult with your doctor before making ANY changes to your diet or health routine. I want what’s best for you, and your doctor knows that (for you) much better than I would. That being said, let’s hear Jenna’s advice!

1) When we consume high fiber foods, we are able to limit our intake and lower our appetite. One apple is 80-110 calories depending on size. A simple swap is to grab a nutritious piece of fruit instead of pretzels. Just because pretzels are low-fat, doesn't mean they are the better option.

2) Swap-out mayo for a different topping. Hummus and avocado are wonderful spreads to put on a sandwich, in a wrap or pita. Hummus is a nutrient-rich spread of good fats (olive oil) and garbanzo beans (a protein and fiber source) and avocado gets 5 stars for its vitamin E, good fats, and fiber. The benefits of these two choices are top notch. Another good choice? Cashew butter spread on a turkey or grilled chicken sandwich.  

3) When making a pasta or rice dish, double the veggies and scale back on the pasta/rice. If you are making a primavera pasta dish, double the veggies and use half of the pasta you normally would. You will end up saving in the calorie bank, and getting a great extra serving or two of vegetables. Want to make it better? Switch to 100% whole wheat pasta

4) Don't settle for fat-free dressing. When selecting a salad dressing, skip the creamy dressings. A dressing like a balsamic or standard oil and vinegar are great.

5) Sometimes when we feel tired we go straight for the coffee or a snack; however, we could be just dehydrated. Start adding more fluids/water to your daily regime. Water can come from drinking water (obviously), fruits, vegetables, and water based foods like a giant salad or a bowl of soup. A great way to boost water's flavor is to add some fresh or frozen fruit to your bottle, glass, or pitcher, and splash of lime or lemon juice and drink!

6) Start with one new snack a week, one new breakfast, one new lunch, and one new dinner... even if it means a slight alteration. You don't have to completely throw out your favorite recipes or think healthier you means to get rid of the you that everyone loves! Start with small changes that you are comfortable making. One day this week, come home from work and try a new smarter snack (maybe hummus and carrots or an apple with string cheese). Try a new breakfast like a bowl of oatmeal with a handful of berries and slivered almonds with a glass of water, a cup of protein packed Greek yogurt. At lunch, swap out those pretzels for a side salad or fruit. Or, grab a glass of skim milk to promise yourself more vitamin D and calcium and some protein. At dinner, try adding those veggies or make a simple change like a sweet potato instead of white rice or a white potato.

ALL awesome info, SO, here are some simple changes to get you moving in the right direction:

- instead of a sugary cereal, try doing half sugary cereal with a high fiber cereal to start. Gradually try to change over to full-fiber cereal or just fresh fruit slices or berries to sweeten your cereal instead of the sugary cereal all together.

- Grab a sweet potato instead of French fries, white rice, white potatoes, or tater tots for boosted nutrients and fiber

- Add some protein to your breakfast -- focus on lean proteins like egg whites (or use 1 whole egg, and one egg white), Greek yogurt, mixed nuts, a glass of skim milk, Canadian bacon.

- Eat slower. Simply by eating slower, our internal signals have time to indicate when we truly are full. Take your time, enjoy your food and the others enjoy the food with you!

- If you enjoy a soda, limit yourself to a smaller serving (6-8 ounces) and swap the rest with a glass of water. Added sugars can contribute to weight gain, dental issues, and can lead to other complications

- Dark leafy greens instead of iceberg lettuce. Make that salad pop. Just by switching to dark-leafy greens, your intake of vitamins increase significantly! Spinach has a great source of iron as well and calcium. Do your body a benefit by making a simple swap to dark greens (kale, collard greens, spinach, etc.).

Thank you, Jenna! So much great information and SO very helpful. She is definitely this week’s #TeamRookie Fitspiration!

Keep making those great decisions, I’m so proud of all of your efforts, and please continue to support each other! When you read something that moves you, let that person know! We are in it together and I’m loving your drive and support! Onward and upward and remember: don’t quit! See you soon! ~ Mary DeAngelis, #TeamRookie