The Edible Schoolyard Continues to Grow Nov/Dec 2004 High Fructose Nation Sept/Oct 2004 Viva Las Vegas! July/August 2004 Experiments Vs Experience V.1 - A Review March/April 2004 A Day in the Life Jan/Feb 2004 The Skinny on Dietary Fats Jan/Feb 2004 The Basics of Eating Right April 2003 Vegetarian Bodybuilding Jan/Feb 2003 Fitness Water: Fountain of Youth? Nov/Dec 2002 Glutamine: Conditionally Essential? Jan/Feb 2003 Thermogenic Aids March 2003 Flaxing Your Muscles August 2003

By Kristin Reisinger, MS RD [Originally appeared in The Healing Sun 09.01.05] It makes sense that the launch of a new health and wellness website come equipped with an article mapping out basic guidelines to healthful and proper nutrition. I know it seems, well, basic, but you'd be surprised at how many people think they practice healthful eating habits until I take a fine tooth comb to their diet logs and cringe. A solid foundation in nutritional choices can make a lifetime of difference in fitness, wellness and longevity. And like riding a bike after years, you'll find that putting your feet to the pedals and brushing up on some old habits, it'll come back to you in no time! Eat "clean". The more natural your foods are and the less additives and preservatives, the better off your body will be. It's just as important to keep your insides clean as it is the outside, so keep this in mind when making food choices! Eat often. Research has shown that eating small, frequent meals increases the metabolism and fuels the metabolic furnace. So graze, graze, graze! Choose foods in their natural state. Roasted potatoes versus potato chips, a whole piece of fruit versus juice, whole grains versus pasta... The more you consume foods as they were harvested, the better and more efficient your body will respond. Keep this in mind during your next trip to the supermarket! Eat ample fruits and vegetables. Five to nine servings of fruits and vegetables is the recommended daily intake. Try incorporating more fruit and vegetables into your daily nutrition and increase your intake of fiber, phytochemicals and other important vitamins and minerals! Limit intake of saturated fats and avoid trans fats. Saturated fats and trans fats are one of the culprits of high cholesterol and increased calorie intake. Limit intake by reducing consumption of high fat meats, cheeses, dairy and processed foods. Substitute low-fat varieties of these foods and look for "no-trans fat" labels on products. Avoid processed and refined foods. Reduce or avoid all synthetic, processed foods. These foods tend to be high in salt, sugar and trans-fat and generally are low in nutrition. Limit sugar intake. High fructose corn syrup, sugar cane syrup, beet syrup, sucrose, fructose, honey, molassesÉ the list is endless. Void of any nutritive value and high in calories, limit sugar intake no matter what form it comes in. Drink plenty of water. Instead of soda, flavored waters and sweetened iced teas, choose water. Eliminate unnecessary calories and keep the body clean, flushed and hydrated with nature's cocktail. They don't call it the fountain of youth for nothing! Choose supplements wisely. Last but not least, if you're considering taking any supplements, make sure to consult with a Doctor or Registered Dietitian to determine if it's necessary as well as to verify dosages. And remember, nothing tastes as good as healthy feels! Kristin Reisinger, MS RD, is a New York City-based nutritional consultant, fitness trainer, freelance health + fitness writer and musician. She holds a Master's Degree in Exercise Physiology + Nutrition from Columbia University and is a Registered Dietitian through American Dietetic Association. She is also a competitive figure athlete, former Galaxy competitor, avid snowboarder, rock climber and surfer. She has been competing for over five years and will continue to do so until she is 80. She can be contacted at kristin@kristinreisinger.com.