Nutrition – Page 4 – Jenna Jamieson, Author

Ditch “empty” calories!

By Jenna Jamieson | January 19, 2014 | Comments 2 comments

Do you ever look for shortcuts and quick ways to help maintain your weight? Looking to cut calories? A great way to help maintain your weight, increase your energy, and feel better about what you are putting in your mouth is by ditching the things that are not helping you improve your health, are adding lots of extra calories to your diet, and make you feel less energized. For example, consider eliminating or decreasing candy, soda, coffee, and alcohol consumption. While this may seem drastic, unrealistic, or even impossible you will thank me for it later (I promise you!). If you cannot completely decrease it because you don’t have the willpower and motivation to do so, the next best thing I tell people is to at least limit their consumption. For example, rather than allowing yourself to consume coffee all day, limit yourself to consuming it in the morning only from 7AM to 10AM for two weeks. Next, limit the number of cups you can drink between 7AM and 10AM, such as 3 cups (same size, same amount each time). Additionally, consider coffee 5 days of the week in the limited amount (3 cups between 7AM and 10AM) and then consider tea the other 2 days during the week. This helps you gradually decrease the amount you consume and can help you feel less irritable and or grouchy about the change.

Another great way to help make the transition of cutting out soda, coffee, candy, alcohol, fried foods, etc (whatever you want to cut out) is by replacing the bad habit (empty calories that you want to remove) with something more positive so that your habit has something to replace it with. For example, if you cut out soda, consider replacing it with flavored water. Take your plastic water bottle and fill it with water and buy flavor packets that you can throw in it to make it more appealing. If you drink coffee, replace it with hot tea such as hot green tea, hot black tea, hot camomile tea (all of which have GREAT health benefits)! If you eat an overabundance of candy, consider making a healthy snack that you can eat such as dark chocolate chips or dark chocolate M&Ms, almonds, and craisins (divide into portions and take a small portion such as a cup to work/school). For alcohol, consider consuming it once or twice a week in a limited amount (one cup of wine, one beer, one mixed drink) and consider virgin drinks the other times during the week (if you must).

I know cutting calories and cutting out soda, coffee, and alcohol can be a major struggle, but I speak from experience. A great choice that I made is to give up soda during Lent in 7th grade and I never drank it again. It was a great way to ease into the change and make the transition less painful. Not to mention, I am so THANKFUL that I did it for myself and for my body because soda is not something that helps improve your health or has health benefits for your body. If you have a way to decrease it for a short period such as choosing a season (spring, summer, fall, or winter months), it will help you feel more at ease about your decision. Remember, baby steps forward are still steps and mean you are making progress in the right direction! If I can do it, you can too!

Happy cleaning (your body and diet that is)!

~jj

Snacking can be an enemy…choose snacks wisely!

By Jenna Jamieson | January 6, 2014 | Comments 0 Comment

Snacking is something that I have never really understood because I am not a big snacker. I don’t love chips or candy bars or have cravings that I feel like I need to fill, but I do know that a lot of people do have snack urges and feel the need to satisfy their snack tooth with something. Snacking, as long as controlled, can be a great way to provide energy to your mind and body. It may be just what you need to give your mind and body a mid-morning or mid-afternoon boost, so do what works best for you based on your lifestyle. While I don’t encourage myself to snack because I feel that snacking is often carried on throughout the day or ends up adding up to an additional meal, I do have a few pointers that I utilize in my daily meal preparations that can also be used when preparing and eating snacks.

The best way to include snacks in your day, and I cannot stress the following enough: measure them out AND place the measured amount in baggies or containers so you will NOT be able to continue snacking until you decide to stop. It is best to give yourself a specific amount of food, which is why measuring out portions is important. So rather than taking a bag of chips to work to snack on throughout the day (or all week), measure out single serve portions so you don’t overeat and add additional unnecessary calories throughout the course of your day.

Another quick tip is if you know you are going to be out during a meal such as running errands around lunch or dinner time and may find that you want to grab a bite to eat by going through a drive-thru window, take some veggies or a snack that will hold you over until you get home to fix your lunch or dinner. Not only does this save you money, it saves you calories, and can help you from feeling starving by the time you eat next!

Here are a few options for snacks that I often eat with my wrap or sandwich at lunch:

-hummus with veggies

-trail mix of craisins, dark chocolate chips, and almonds

-popcorn single serve bags

-swiss cheese and whole grain crackers

-apple slices and peanut butter

Try to keep snacks to 100-125 calories so you aren’t consuming the amount of calories in a meal as a snack. While I won’t say happy snacking because I am not going to encourage it, I will say happy healthy eating and making choices that will allow you to feel more energized!

~jj

New Year, New Goals, New Rules aka Accountability

By Jenna Jamieson | December 17, 2013 | Comments 0 Comment

Hooray for a new year! Hooray for 2014, 2015, 2016, 2017, and so! Hooray for new goals! One thing that I love is setting goals for myself that are challenging and rewarding. Rather than making new resolutions in January every year I typically have goals each month for myself throughout the entire year. They can be simple goals such as setting a Christmas budget for myself in September, jotting down all the ideas I have for people on my Christmas list in October, and then finishing my Christmas shopping by the end of the first week in November. Further, rather than setting “negative” goals and resolutions I try to set goals that have a “positive” spin. So rather than setting a goal of losing weight, I would set a goal of eating healthier. For example, set a goal of eating out for lunch once a week and eating an apple with peanut butter or caramel with your lunch so your goal doesn’t become dreaded and can easily be incorporated with your typical lunch routine.

Weight and eating resolutions are typical goals every year, but all too often these resolutions fail, not because the person doesn’t try or doesn’t care, but because the person loses motivation when he/she doesn’t see instant results or becomes wrapped up in the chaos of daily life. While I know it is not New Year’s yet, there’s no perfect time to set new goals or resolutions for yourself. Rather than putting off what you can start today, make a plan, set your goals, and make yourself accountable for what you want to accomplish. One of my favorite sayings to remember is, “Why wait until tomorrow when you can start or do it today?”

So, rather than waiting until January to make a plan because you just want to “get through the holidays” aka eating the scrumptious candies and desserts and the exhaustion of finishing your Christmas shopping consider making yourself accountable during the holidays so you don’t feel so guilty in January. Many people feel guilty in January because of all the food, chaos, and stress from the holiday season. Then once New Year’s rolls around, people make resolutions to help make up for it. The problem with this is that we often tend to make goals that are unattainable in order to fill the gaps and inefficiencies from the holidays.

My suggestion is to START NOW! Happy day, month, and year of positive goals and accountability. Change starts now, not tomorrow, not next week or next month or next year. Change starts with yourself, not with an organization or group of friends, so start your goals today. You will thank yourself tomorrow for what you accomplish today. Cheers to the new year from me to you!

~jj

Cheers to the holidays…and good health!

By Jenna Jamieson | November 14, 2013 | Comments 0 Comment

The holidays are just around the corner, which means potlucks, family gatherings, and work parties. It’s a time of year which often means putting on a few extra unwanted pounds and losing the body definition you have worked hard on all year long. While it’s one of the most fun, joyous, and cheerful times of year, it can also quickly become the most dreaded when you add ten pounds to your waistline. To lessen your caloric intake and still enjoy the holiday season alongside your family and friends, consider some of these tips.

One tip that can be helpful is to drink plenty of water prior to going to holiday parties and potlucks. This helps give you a full feeling so that you will eat less. Further, you can eat something small and filling like an apple. An apple helps give you a full feeling for a long period.

Parties, gatherings, and potlucks often mean buffets, which can be very tough for many people. With buffets, avoid standing at the buffet tables and bars that have finger foods, appetizers, and hor’derves sitting out. Instead, grab a plate and fill it with 1/3 cheeses, meats, dips, chips, and snack foods while filling the other 2/3 of the plate with fruits and veggies. Additionally, allow yourself to only visit the table once and then throw your plate away. Upon finishing, socialize in other areas away from the buffet table so you cannot reach the food. Same goes for drinks because drinks add hundreds and hundreds of extra calories and often give people the munchies!

While parties and potlucks are a fun holiday tradition, they also tend to have an “appetizer and munch” period followed by a large buffet meal that is often followed by a dessert buffet. Rather than eating and munching on appetizers, try to stick to core meals during the holiday season so you don’t fall victim to eating so much. These core meals during the holiday season are already much higher in calories than an average meal, so sticking to core meals and avoiding the appetizers will help cut down on extra calories. Further, if your gatherings, potlucks, and parties include a dessert buffet, stick to one regular portion size of dessert OR choose up to three small, bite-size portions of several desserts that you would like to try.

I recognize that many people have family recipes, casseroles, and dishes that make the holiday season special, but one great tip is to limit your meal to one casserole and serve basic vegetables such as green beans, corn, asparagus, etc. as other side options. For example, choose either green bean casserole, corn pudding casserole, sweet potato casserole and then have basic vegetables as sides rather than as casseroles. This helps eliminate having three to five casseroles that have cream of mushroom soups, additional heavy cream, sugar, and lots of butter. If this is something that cannot be done and you must have many different casserole dishes at your holiday table, consider using substitutes (that you will love and feel good about and I promise your family won’t even notice). For example, use part cauliflower in mashed potatoes and low-fat milk in casseroles in place of heavy cream or melted butter.

Lastly, and I say this lightly (so that you don’t think of it as an excuse to eat whatever you want during the holidays!), it is important to remember that your body does not expect you to eat perfect all the time, everyday, all year. You can always redeem yourself later with motivation, will power, and a positive attitude of improving. So, while I won’t encourage you to eat a slice of pumpkin pie and pecan pie at Thanksgiving or eat cinnamon rolls, eggs, hashbrowns, and bacon on Christmas, I will tell you that if you do slip up, you can make it up, preferably sooner rather than later!

One last quick tip is try to squeeze in some brisk walking with your family before or after holiday gatherings. It’s a great way to socialize and it makes you feel even better when you sit down for your big feast! My family actually makes it a routine to take a brisk walk before eating Thanksgiving to keep us from feeling so full later in the day!

Tis the season…for GREAT food, family, and GOOD health!

~jj

All about eating!

By Jenna Jamieson | November 6, 2013 | Comments 1 comment

There are a few eating tips I want to discuss including using small dishes and measuring portions, pacing your eating, and the idea of full versus stuffed. I often hear people say that they hate dieting, hate eliminating specific foods such as sugars or carbohydrates, and want to find a happy medium to avoid gaining weight to stay healthy. One important way to refrain from elimination diets and dieting in general is to practice self-control through measuring out portions and only allowing yourself to eat a certain amount of each dish, drink, or snack.

For example, rather than allowing yourself to go back for seconds and thirds and so on, allow yourself to eat 1 cup (choose portion amount based on your nutrition goals) of something. It is important to actually take the time to measure it, because while it may seem inconvenient, in the end, the only person you are cheating by not measuring portions is yourself. A great example of measuring out portions is placing chips in a bowl or using small bags to make individual packages and snack portions rather than eating chips and snack foods directly from the bag.

Further, I suggest not eliminating a specific food or food group (unless you have a food allergy) as eliminating specific foods and food groups will make you want that food when you see it. For example, if you eliminate sugars or sweets, it’s as though you are setting yourself up for failure. You will want them even more because of how much effort it is taking you to avoid cheating and not eating them. Not to mention, how unrealistic is it to eliminate sweets and sugars from your diet when you are constantly surrounded by them? They are in gas stations and restaurants, at parties and potlucks, on coworker’s desks and at family gatherings. Allow yourself small, bite-size treats and sweets that can cure your sweet teeth without full elimination. Minimizing sugar and carbohydrate intake such as cake, cookies, pie, potatoes, bread, and pasta versus eliminating these foods can be helpful so you are not consuming an overabundance of calories. To help, you should measure out your portion and use small plates when serving meals. With large plates, our eyes are often bigger than our stomachs, BUT once food is on our plate we tend to eat and keep eating until the plate is clean. Using small plates helps smaller portions fill the plate, lending to less overeating.

Next, it is important to pace your eating throughout the meal so that you aren’t eating too fast, which often leads to going back for seconds, thirds, and so on. Chewing your food slowly and taking the time to enjoy each bite is a great way to help slow down, prevent overeating, and will help you get full faster.

Lastly, I want to discuss the idea of full versus stuffed. This idea comes down to understanding and knowing your own body and is something that can truly help you learn to not overeat. Many people go back for seconds, thirds, fourths, and so on until they are nearly miserable because they have eaten so much. It is vital to recognize when you are full in order to stop eating. At that point you should no longer eat because you have reached contentment and therefore if you continue to eat you are eating to eat and not because you are hungry. Find that sensation so that you stop eating when you are full instead of stuffed. After all it is better to stop once you reach contentment and satisfaction rather than to eat until you are miserable and have a pain-inducing feeling from eating too much. What I like to say, is when I am full, it is time to leave the table and start a project or do something else rather than sit at the table.

Next time you eat, consider measuring, pacing, and eating to contentment rather than misery! Happy HEALTHY eating!

~jj

Eat leafy, green veggies!

By Jenna Jamieson | October 9, 2013 | Comments 0 Comment

Eat lots of leafy, green vegetables! These are high in nutrients and great for your body! Also, leafy, green veggies like broccoli, asparagus, kale, and spinach don’t need to be eaten in moderation (just don’t fry or heavily butter them)! 😉 Not to mention, they taste great! Well, to me they do, but if that’s not enough convincing for you, keep reading!

So if you’re not a green veggie enthusiast like I am and you still need a little convincing, see the many great benefits of eating leafy, green veggies below!

While leafy, green veggies may not be appealing to all, consider adding them to your favorite dishes! You can make Mac ‘N Trees, by adding broccoli to your favorite Mac ‘N Cheese recipe, add spinach with feta cheese to scrambled eggs and omelets to make a “Greek style” breakfast or dinner, and make bacon wrapped asparagus if you dislike the taste of it and want to spice up the flavor. After all, everything tastes better with bacon, right?! Pretty sure that’s what my boyfriend would say! Happy GREEN eating! 😉

~jj

Find your music & motivation!

By Jenna Jamieson | October 1, 2013 | Comments 0 Comment

One thing about working out and exercising is that you need to find a way to motivate yourself during each workout and keep yourself motivated. We are all different so what works for me may not work for you, but I will share a few things that help keep me going and loving my workouts!

First, I love the challenge of a hard workout and I am a fierce competitor against myself. So, part of what motivates me is to try to beat my record from my previous week. For example, if I did 130 crunches last week then I want to do at least 131 crunches or more. Yes, I may only do one more, but that one extra crunch equals a win for me. Baby steps forward are a success, big or small. These steps, no matter what the size, count as successes and those successes motivate me to challenge myself to do better each week!

Next, I make sure to find music that speaks to me and my lifestyle. I challenge you to do the same! By this, I suggest finding lyrics (words) that truly dig deep and make you want to reach your fitness, nutrition, and wellness goals rather than simply listening to music with an upbeat tempo. This way when your workout gets tough, you can listen to those lyrics and words to help push you through your workout. For example, I love the lyrics of Taylor Swift and Justin Timberlake music because I can relate to the words and emotions. This helps push me farther, makes me work harder, and dig even deeper during my workouts. I also tend to listen to music that provides a certain sensation or feeling. For example, I love the television series Alias and I often download music that I hear during Alias episodes. Then when I am working out and I hear a song from Alias, it brings me back to the episode and stunts that Jennifer Garner does during the show. For those who haven’t watched it, she plays a fierce and strong female spy, so basically she’s a badass! 😉

Lastly, consider finding an athlete that motivates and inspires you. I know that as an avid tennis lover and watcher, I love the athleticism of Andy Murray (the accent doesn’t hurt either) ;-). He appears in a new commercial where he is working out, so I often think of that commercial and use the motivation that he has to help me get through my workouts. Another workout commercial that I love is the Nike “I will run to you” commercial that frequented television screens about a year ago. It has to do with working out and it is fitting for my trail runs and outside workouts.

~jj

Fitness and nutrition goals to the rescue!

By Jenna Jamieson | September 10, 2013 | Comments 2 comments

One thing I always like to do is set goals for myself whether it be in my personal life, fitness/exercise life, career life, etc. These goals can be daily, weekly, monthly, or yearly goals. I like setting goals because they are a great way to push me forward, provide a stronger purpose during my workouts, and give me something to strive for. So, today’s tip is to make sure to set fitness, nutrition, and wellness goals. You might be asking yourself, what is the difference between a fitness goal, nutrition goal, and wellness goal? A fitness goal might be walking for 45 minutes 3 times a week. A nutrition goal might be to eat at least 5 fruits and veggies each day. Lastly, a wellness goal might be to sit and relax for at least 15 minutes a day to allow your mind and body to unwind and de-stress.

Typically, I like to take it a step further by setting objectives within my goals to help challenge myself even more. For example, my fitness goal might be to workout five days a week. Within that goal, I may make several small objectives, such as doing a 25 minute trail run on one of those five days. That 25 minute trail run will then help set an objective for the following week. Since I did a 25 minute trail run on week 1, the following week (week 2) I will make my objective be a trail run of at least 25 minutes (equal to or longer than week 1).

While making fitness, nutrition, and wellness goals for yourself are important, it is equally as important to maintain commitment to your goals. One way to help ensure commitment to your goals is to write them down so that you can visit them often. Consider buying a small notebook or calendar that will encourage you to do this. You can even include fitness quotes and motivational tips within the notebook or on the calendar as I often do. This will help you be accountable and allow you to keep track of your progress. Using the above example, you might write down next to week 1 that the 25 minute trail run objective was met and write the distance you ran. Then, the following week when you reach the objective of running at least equal to that 25 minute run or longer you can write down the number of minutes as well as the distance to see how you improve over time.

In closing, remember that it is important to reward yourself with something small (fitness, nutrition, or wellness related would be most appropriate and beneficial) once you reach a goal that you have set for yourself. I like rewarding myself with a new sports bra, ice cream with fresh fruit on it, or even a few pieces of dark chocolate. Be sure to find something that will really motivate you and encourage you to reach your fitness, nutrition, and wellness goals. In other words, put something big on the line!

~jj

Find what works for YOU!

By Jenna Jamieson | September 4, 2013 | Comments 3 comments

One thing I find incredibly frustrating are the numerous health reports, publications, and research studies that are constantly being published and released to the public through various media outlets. They range from exercising to nutritional habits to heart attack rates. In these studies, we are being told that coffee is good for us one week and then the next week we have another study saying that drinking three cups a coffee a day over the age of 55 will lead to an earlier death. The same goes for dark chocolate, eggs, butter, etc. One week we hear they are good for us and the next week they are not. This is frustrating because it can become very confusing to the average person.

A few particular studies I have personal experiences with and take issue with are the debate on what time you should eat dinner, how many meals a day you should eat, and the size of the meal based on the time of day. Let’s first discuss the debate on the time that you should eat dinner. Many studies have published that eating dinner after 6pm is bad for you because your food is then stored in your stomach and turns to fat because it doesn’t have enough time to breakdown and digest before you go to bed. I take issue with this because it depends on your schedule and routine. This could be true if you go to bed directly or soon after eating your dinner because your food may sit and be stored rather than digested. On the other hand, if you eat dinner at 6:30, 7, 7:30, etc and then your typical bed time isn’t until 11 or later, your food should be able to be broken down and digested and therefore it should not be an issue.

Next debate, time and time again I read studies that suggest eating 6 small meals a day is better than eating 3 meals a day. I certainly am not going to try to persuade you one way or the other. I have tried both and found a variation of the two that works for me. I actually kind of merge the 3 meals a day and 6 meals a day rule together. I eat one relatively large meal (usually dinner) and I eat 4 smaller meals/snacks throughout the day for a total of 5 meals/snacks. I usually start around 8 with a small breakfast, then eat lunch around 12:30/1 with a small snack at 2:30 and dinner at 7ish followed by a small snack at 8:30. I’m not going to tell you to follow my routine, but rather to consider what your body needs and what might work best based on your lifestyle. After all, you should do what works for your body and your metabolism.

Last debate, most studies suggest that you should start off with bigger meals and get progressively smaller as you go throughout the day. I actually do the complete opposite because I am a rebel…just kidding, I am actually the good girl type ;-). I start my day with a small breakfast (usually something with protein to help keep me full), then I eat a little bigger lunch with a small snack at 2:30 and then a relatively large dinner and another small snack after dinner like pudding or a few bites of ice cream. Often times for me, I choose to split my dinner into two small dinners and eat one at 7 and the other part at 8:30, eliminating the 8:30 snack (depending on how I feel).

So what was the point of this post? The point of this post is to realize that you will hear and read a lot of health tips, publications, and research studies, but the best thing you can do is find what works for you. Don’t let the media, research studies, publications, etc make you feel like you need to change what you are doing in your workout, what time you eat dinner, or how often you should eat. You can use publications and studies as guidelines to add variety or small changes, but my best suggestion and advice is to find what works for you and “run” with it! If eating 6 small meals works for you, then great, do that. If eating at 7pm works for you, then do that! If eating one large meal and two small meals works for you, then do that! In other words, find a routine that keeps you motivated and remember that you are better off planning your calorie consumption than your eating times.

~jrpj

Making the Case…why this blog matters for me, you, & everyone!

By Jenna Jamieson | September 1, 2013 | Comments 0 Comment

Brief background and reasoning for starting my blog:

As I was talking to my boyfriend today, I got on my soapbox about America and its current health epidemic. I would probably consider myself a health nut, exercise Nazi, and a very passionate person about fitness, nutrition, and wellness, but my passion truly lies within helping other people find the motivation from within to change their lifestyle in hopes of changing the ways of the American culture. As a health educator and a very passionate person about empowering people and communities to make better choices, I hope you give me the opportunity to encourage you to help me spread the word on “exercise2behealthy.” At the age of 25, the state of America’s health not only concerns me, but makes me want to do something about it–to reach out to communities and the world to start a movement that can change the thinking and mentality that has been engrained in Americans, generation after generation and by the media.

What is this image and thinking that has been engrained in us, you might ask? Well, for starters, that fast food, although easy, can be “made up” by eating healthy foods and exercising later. That being stick thin is a goal to strive for despite knowing that the ideal body shape and size is not what defines how healthy and fit a person is. That fad diets and workouts can be a solution to help solve America’s health problems despite being a temporary promise to a “new beginning.”

The phone above is something that launched the conversation my boyfriend and I had today, which got me on my soapbox for the next ten minutes. My boyfriend thoroughly enjoys technology and the entertainment factor that it provides, probably similar to the other 99.9% of Americans that are using it. My point in sending the picture was as a simple joke, implying that eventually phones will get larger and people in America as a result will get larger as well. This encourages Americans to keep doing what they are doing–which basically is, sitting on the couch, watching tv, eating chips/pizza/wings/etc, while looking at their smartphone or tablet. In other words, keeping up with that sedentary lifestyle. It may sound pessimistic, but it is also the reality of America.

With some resources and guidance, America can slowly begin the changes that are necessary to make us a nation that is “exercising2behealthy.” In order to start, people not only need to make a lifestyle change, but also dig even deeper, by making a true psychological change. Right now, Americans value their free/relaxation time aka being on their smartphones, playing games, sitting on the couch, going to movies, etc. (all things that encourage a very sedentary lifestyle) over their actual HEALTH. Yes, it is exhausting to get up early and work all day, I am not minimizing that, BUT I am not asking you to run a marathon or even exercise everyday. Rather, I am asking you to think about your HEALTH and your FAMILY.

So, I have provided details of what’s wrong, but how do we even begin to address this and maintain the solution? It’s with YOU, with EVERYONE, with a MOVEMENT, that helps empower those around us. I want to help empower people to recognize that “exercising4health” is not only possible, but is necessary. Not because you want to be a size 6 bikini instead of a 10 or because you want to fit in a smaller wedding dress next summer or fall, BUT because you want to decrease your chances for a heart attack, stroke, high cholesterol, etc.

So, the question is, how can YOU help? For starters, encourage people to follow this blog, post comments, ask questions, and begin the conversation with your own family. More than that, begin an “exercise2behealthy” change within your own life! Find a program that fits you, rather than a fad program that the media and America is currently hooked on. Find an eating routine that suits you, not a routine that suits you and your best friend or co-workers. We are all UNIQUE, so what works for one person, may not work well for another. Find a routine that can be easily sustained over time. I realize, many people feel they lose motivation to create exciting and delicious meals and workouts that are fun and energizing, BUT the key is to find something that is convenient, easy for YOU, and can be sustainable over a long period of time (becomes a routine). That’s what will help give you your own motivation. (i.e. home workouts, walking on two breaks during the day, bringing snacks to avoid vending machines, creating walking paths and exercise routines that can be easy in your office, be creative with meals and workouts, etc)

This movement needs to take place now…change begins with one person…will you help spread it and sustain it?!

And with that, it’s a wrap! I will be back each week with an energizing fitness, nutrition, or wellness video, tip, quote, or article that will begin a cycle of advice/ideas for “exercising2behealthy.” Lets start the conversation to make the healthy choice your first choice!

As an end note, the conversation with my boyfriend, ended with me stating that for the last several years I have wanted to start a blog that creates a movement to empower people by giving them the knowledge and the advice to change their life for the better and hence ‘www.jennarpjamieson.com’ has been born!

~jj