Endurance athletes need to fuel their body to maximize their energy levels for long-term performance. Moms are no different. Your body needs fuel to go from a.m. - whether it's early morning feedings or getting the kids off to school - to lights out. I want you to have the energy to accomplish everything on your to-do list with vigor and alertness - without undue fatigue or energy lows - plus extra vitality to enjoy leisure activities. Proper nutrition - not dieting - is the key to total wellness and to achieving and maintaining your desired weight long term. Consider these statistics:

• Between 75-80% of people that start a diet will drop out.
• More than 90% of dieters will not reach their desired weight.

It's essential to remember that nutrition is much more than weight loss. Typically, people tend to focus on nutrition only when they are thinking about weight loss. And all too often the word nutrition takes a negative turn when it's associated with the word "diet." It's essential to shift your thinking to equate nutrition with maximal energy, vitality and optimal health. If you do, the weight loss will take care of itself.

Unfortunately, many moms are looking for the quick fix. Whether it be fad diets or weight loss pills, there are a lot of unhealthy options out there that may seem like an easy way to help get you over the hump. But let's look at the big picture. Is short-term weight loss worth compromising your health? No way! Be smart and commit to creating new, long-term eating strategies focused on making you look and feel great as well as giving you more energy. Plus, you're the mom - not only do good nutrition choices help with your weight, energy and health, but you'll be setting an outstanding example for your kids when it comes to healthy eating.

Proper nutrition and physical fitness are tightly integrated components of your total wellness. One without the other will never enable you to reach and exceed your goals. So if you are doing are great job knocking out your weekly cardio and resistance training, but not sensibly fueling your body with healthy, wholesome foods, you are essentially sabotaging your goals.


Simple Strategies for Improved Nutrition

Eat five to nine servings of fruits and vegetables each day. How many servings of fruits and vegetables do you get each day? You know...those colorful, crunchy, fresh, leafy foods? Most people admit to having only one or two servings per day of these great foods. To be blunt, this just doesn't cut it. I am a big believer in Dr. Cooper's motto, "Five is fine, but nine is divine." (FYI - Dr. Kenneth Cooper is the father of aerobics, founder of the Cooper Aerobics Center, and the recognized leader of the international physical fitness movement). Boosting your intake of fruits and vegetables is so important because they are an outstanding source of energy, vitamins, minerals and fiber. Plus, by taking the lead and setting the example, your kids will grow up in a house where fruits and vegetables are a regular part of daily eating.

Eat breakfast every day. You are running around in the morning taking care of your family, and you just forget or don't have time. No big deal you think, I'm not really that hungry anyway. Wrong! We are always making sure that the kids get some breakfast in their stomachs before heading off to school. Moms need energy too! By skipping breakfast, you are depriving your body of the fuel it needs to run efficiently and be productive. Plus, your body is slowing down its rate of metabolism to preserve energy.

Drink more water. Even mild dehydration can trigger fatigue. Proper hydration is essential for your body to function optimally. A good rule of thumb is to consume half your body weight in ounces each day. Do the math real quick and think about how much water you drank yesterday - are you drinking enough? It's best to consume small amounts throughout the day. Four ounces of water – every 30 minutes to one hour – is more balanced than guzzling all at one time.

Eliminate or limit your consumption of caffeine and refined sugar. What's your poison? Coffee, diet cola, sweets? This stuff is fake energy and poison. They will give you an artificial high followed by an inevitable energy crash. Plus, these stimulants can cause insomnia, poor sleep, anxiety and disease. The solution - break the cycle. I know this may seem daunting if you rely upon that morning coffee and afternoon cola to get you through the day. You'll feel much better if you generate natural, sustained energy through wholesome eating and exercise.

Plan for healthy, wholesome eating. Take the time to develop a weekly meal plan that is focused on nutrient-rich, energizing foods. So much of proper nutrition is simply being prepared. The excuses usually come when our pantries and refrigerators are empty. It's OK to eat a bag of chips if you have nothing else and you're starving, right? Make sure that fresh fruits and vegetables are part of every shopping trip.

Enjoy what you eat. It's simple -- don't eat foods you don't like just because you think you must in order to lose weight or be healthy. There are so many incredible, healthy, nutritionally-rich foods out there that you should never force yourself to eat something you don't like. If you want to create a long-term improvement in nutrition, it's essential that you enjoy your food selections.  For example, I hate broccoli. I know that broccoli is super nutritious, but I just can't stand to eat it. So I've done a lot of experimenting with other vegetables, and guess what, I've discovered that I love fresh spinach leaves, peppers, zucchini, and squash to name a few. Healthy eating should never be painful!

Take advantage of quality information. Checkout the Optimom Library for some excellent sources of reputable nutrition information that can not only educate you on healthy eating strategies, but offer lots of great insights and suggestions to keep you focused and help you build momentum.