Moderation key to healthy nutrition

Published 11:00 pm Wednesday, July 11, 2012

When it comes to a healthy diet, moderation is key.

“Are you what you eat?” Asked Jodi Murchison, registered dietician and skin care consultant. “Yes, you are.”

Murchison was the guest speaker at the June installment of the Female Factor luncheon sponsored monthly by Troy Regional Medical Center and other area businesses.

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Murchison encouraged the ladies present to partake in summer fruits – such as watermelon, cantaloupe, blueberries and blackberries – in order to find tasty nutrition.

“Fiber is important, too,” she reminded the women. “As we age our metabolism slows.”

Murchison recommended oatmeal, rye and pumpernickel breads, or other whole grain foods. She said to opt for brown rice, instead of white, and eat the skin along with baked potatoes for extra fiber.

One poetic pointer she left the ladies with was “no white at night,” explaining that complex carbohydrates should be consumed at breakfast and lunch, but rarely after 5 p.m.

Water is also important, Murchison said, not only in regards to weight loss and hydration, but also regarding skin beauty.

“Drink water with meals and create your own water schedule,” she said. “Drink juice and milk in between that.”

Murchison said that milk and tea bind iron and that staying away from those beverages would help people absorb the needed iron from the food on their plates.

Use smaller plates to trick yourself into thinking your portion is huge, and don’t deprive yourself of foods you love. Murchison suggests opting for mini candy bars instead of the full bars. She said not ever eating things you crave sets a person up for failure.

Women should exercise 30 to 45 minutes for four times a week and stay away from smoking to complete their healthy living changes.

Also at the luncheon, Juliette Adams presented those present with fashion tips and advice to help Pike County women look their best while they’re feeling their best.

For more information about Female Factor, call 670-5487 or email