Reestablishing Healthy Goals and a ZonePerfect Giveaway

Reestablishing Healthy Goals and a ZonePerfect Giveaway Back in January I wrote a letter to myself, encouraging good habits and staying on track for my fitness goals in 2014: Dear Ashley, I know it was hard and sucked running so much and going to the gym a lot. You were tired, sore, and sometimes just plain stubborn. But look at you. No seriously, stop reading and look in the mirror. Hard work pays off. You wanted to tone up, [more]

Back to School with the KIWI Shop!

Back to School with the KIWI Shop! Reality is setting in, we have to go back to school soon. Some of my friends are already back on the grind of the new school year. Whether you have already started back or like me are holding tightly to those last few weeks of freedom, the KIWI Shop has what you need to make this year great.  What is the KIWI Shop? The KIWI Shop was born from KIWI Magazine and all [more]

Robin Williams, Depression, Me, & Laughing through the Pain

Robin Williams, Depression, Me, & Laughing through the PainLike the rest of the world, I was shocked and saddened by what happened to our beloved Robin Williams. A lot of my childhood laughs originated from one of his characters. My first memories of him was as Mork the quirky alien. Genie, Peter Pan, Mrs. Doubtfire, I could go on and on. As an adult The Birdcage is still one of my favorite comedies. Even though I never had [more]

Rock the Lunchbox and Win! #RocktheLunchbox

Rock the Lunchbox and Win! #RocktheLunchbox Last year I got to Rock the Lunchbox and this year I am doing it again. I am doing things a little different though. I enlisted the help of my baby girl to come up with lunch ideas that are healthy, tasty, and fun to eat.  First, I asked her to draw her dream lunch. I told her not to worry about what anyone would think of it, just draw whatever [more]

Planes Fire and Rescue Review and Printables!

Planes Fire and Rescue Review and Printables! The family and I saw Planes Fire and Rescue in 3D a few nights ago. We are big fans of the first Planes, especially my little guy so you can imagine his excitement when I told him we were seeing Fire and Rescue! The movie starts with Dusty, fresh off his big win at Wings Across the World, taking on race after race. He is a phenomenon in the racing world, remember he [more]

Workouts For Busy Moms

Workouts For Busy Moms Most weeks I can make the gym regularly. Life likes to happen though so sometimes the gym is out of the question, unless I go at 6am and sorry I like my sleep too much for that. Because of those kinds of days I started to look for ways to get in some sort of exercise no matter what.  These workouts won't give you your ultimate mile time, best distance, or [more]

Tag Archives: health

My Interview with Nutrition Expert Pam Nisevich Bede

My Interview with Nutrition Expert Pam Nisevich Bede

Have you ever wanted to sit down and ask a nutritionist anything and everything that comes to mind? I know I have. Well, I finally got the chance, and I made sure to ask questions both you and I wanted to know.

nutrition and diet questions answered by a dietician and nutrionist, #blogforward


Recently, I was able to interview Pam Nisevich Bede, a nutrition expert. A big thanks to ZonePerfect who gave me the opportunity to connect with Pam. I asked Pam the  questions we all seemed to want to know, not only as women but as busy moms. Here is what she had to say:

A lot of people, myself included, typically run hot or cold. We have heard rumors that eating certain foods could be beneficial to help with our body temperature. Is there any truth to that or is it one of those crazy internet rumors?

I don’t want to say it is crazy but there is nothing out there that is really definitive on the subject. It is true that if you tend to run hot, cooler beverages, food, and even chewing on ice can help lower your body temperature. 

Vitamins. They seem to be everywhere, and everyone has an opinion on them. Do you recommend a daily vitamin? What about multi vitamin versus specific vitamins? What is the most important?

I think that you should take a daily vitamin. Think of it as topping off the tank. If you have a super healthy diet, rich in all vitamins and nutrients maybe you don’t need them. Most of us however, lack something in our diet and this is a way to make sure you’re getting what you need. I recommend fish oil, extra iron for women and vegans, as well as vitamin D.

With people overall living a more sedentary lifestyle, is the recommended 2,000 calories a day still accurate? What caloric intake do you recommend?

This answer depends on the person. For some people 2,000 calories a day is a lot to take in and they would see weight gain if they consumed that much. For others, especially men, that number can even be lower than what they actually need. In general for women I recommend 1,600 to 1,800 calories a day. For men, the 2,000 range is good. 

Do you use calorie counting apps? Do you think those are helpful tools for the average person to help maintain a healthy lifestyle?

Yes I do like the calorie counting apps a lot. I also believe in food journaling. If you are someone who freaks out, crushes your ego, or makes you crazy then do not do this. But if you can look at these tools in a positive light I think they are great. Journaling is helpful to see how your protein, fiber, carb intake is and what you need to add/subtract. 

Serving sizes on packages are constantly being called into question. What I want to know is, what about children and food that they share with adults. What is the correct serving size of Mommy’s crackers for instance for my 4 year old?

Children’s serving sizes are based on age. If you have a little child, then I would start with 1/3- 1/2 of what your serving size is. Also, your child’s fist is about the size of their stomach. That gives you a visual when preparing and serving meals. Another great resource is MyPlate.Gov.

My last question is for all the busy moms out there. What do you think is most lacking in a mom’s diet and how is the best way to get whatever that is?

Moms need protein and fiber, less sugar and carbs. It is hard when you are on the go to grab something healthy, but if you take the time to plan out a few snacks ahead of time you will find yourself getting the nutrients you need without all the sugar. Veggies, fruit, ZonePerfect bars are all great ways to quickly get your hunger under control and still be healthy. It takes a little more time but making things like fruit and veggie smoothies or protein shakes, and making 1/2 of a turkey sandwich are also tasty ways to get what you need on the go.

Interview with Pam Nisevich Bede, interview with a dietician

Pamela Nisevich Bede MS, RD, CSSD, LD, is a registered dietitian and a board-certified specialist in sports dietetics as well as senior scientist of performance nutrition at Abbott Nutrition. She is also the co-owner of Swim, Bike, Run, Eat! LLC, a Dayton, Ohio-based nutrition consulting firm that serves teams and individual athletes. 

I want to thank Pam for taking time out of her busy schedule to answer these questions. If you have any more, leave them in the comments and I will send them over to her and see what she says!

Making and Keeping Goals in 2014 with ZonePerfect

Making and Keeping Goals in 2014 with ZonePerfect

When the clock strikes midnight and you’re yelling Happy New Year with your drink of choice in hand you feel like you can take on anything and anyone. But after you sleep it off and life begins again are you really following through? Now that we are coming to the end of our first monthContinue Reading

Skinny Limits Raw Juice Cleanse Review

Skinny Limits Raw Juice Cleanse Review

I have been interested in doing a cleanse for awhile now. My problem was knowing where to start and which one to do. Everyone has their opinions on brands, types, and even if you should or should not do a cleanse. Even after deciding yes I want to do a cleanse I still did notContinue Reading

Mighty Mom Monday: I’m Still Here

  You may have been wondering where I’ve been. Or maybe not, I have been writing, tweeting, so I didn’t disappear completely. Still, I haven’t written about being a Mighty Mom in awhile. Does that mean I have been doing super awesome and was just too mighty to stop and write about it? Hah! Nope.Continue Reading

Review: All Day Energy Greens Drink Supplement

Review: All Day Energy Greens Drink Supplement

FTC Disclosure: This post is sponsored by IVL Products. I was compensated for my time all opinions are my own.   All Day Energy Greens from IVL Products is a natural energy green drink supplement. Green Energy? I definitely need that. What parent doesn’t? Best of all you can feel good about using this product. All DayContinue Reading


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