If there is only one piece of advice I have for all parents, it’s easy: serve fruits and vegetables often. So much of our food preferences are formed right at home. Kids learn to enjoy the tastes and flavors of a variety of foods when parents put them on the plate. It might take time to find out what your kids like and certain fruits and vegetables may fall in and out of favor, but it is always important to try. Enjoy healthy meals and snacks with your kids and everyone wins!

Avocados from Mexico is reaching out to parents with a similar important message. They have partnered with actress Holly Robinson Peete on a Public Service Announcement (PSA) inspiring adults to lead by example by making smart food choices their children can emulate. (watch the PSA now)

The goal of the PSA is to help reduce the incidence of childhood obesity by encouraging families to eat more fruits and vegetables. In the PSA, Holly, a mother of four, reminds adults that children observe and follow everything they do and can influence their children’s future eating and exercise habits.

I think Avocados from Mexico and Holly Robinson Peete’s message is an important one. Parents are the best role model for their kids. When it comes to nutrition, there are endless possibilities that the whole family can enjoy. Try snacks like frozen grapes, banana slices with almond butter, and open face whole wheat crackers with a slice of cheese and avocado.

Twitter: @AmazingAvocado

Facebook: Become a Fan

Web: Two chances to win!

Here’s hOping that Let’s Move will be the answer, once and for all. Take a look at the video and let me know what you think.

“The physical and emotional health of an entire generation and the economic health and security of our nation is at stake,” said Mrs. Obama.  “This isn’t the kind of problem that can be solved overnight, but with everyone working together, it can be solved.  So, let’s move.”

read the full article

Here’s what they said to the Members of Congress, Sen. Gillibrand and Sen. Casey:

• Obesity and childhood obesity is a problem, it effects kids self-esteem (confidence and worth), grades suffer, and it stems from lack of education.
• They said people have no idea about food, where it comes from, what to eat, how to moderate processed foods etc.
• They asked for physical education and health education in schools. Hey, Bernie and I did too. See it here.

If you haven’t seen the show you can take a look at Mike Morelli’s recap at Diets in Review.

Mandi Kramer

I am thrilled to bring you this interview with “mom” (and former Biggest Loser contestant) Mandi Kramer. Ever feel like you are superwoman? Trying to juggle the needs of your kids, spouse, friends, and other family members? It’s a wonder you get ANY work done. Exercise and eating healthy seem more like a pipe dream. Of course you “want” to do it, but who has the time? You put yourself last over and again and sooner or later your behaviors catch up with you… and you’re frustrated, scared, or worried that things have spun out of control and you’re not sure how to get your life back.

Chances are, if this is not you, it is someone you know. So make sure they get to read this interview with Mandi Kramer. You may remember from the finale that Mandi and her sister Aubrey both struggled with weight loss on the ranch and when they got back home. The truth is… there experiences were likely to be THE MOST REAL compared to other contestants. I hope this interview inspires you. She has some amazing insights… and you can tell they are practical and EASY! Thank you Mandi for helping to change people’s lives – especially moms.

1. Why was it a good time for you to take the huge step to apply for The Biggest Loser as opposed to a previous year?

You have to want it so badly that you can’t even imagine not doing it — you have to wait for that moment when the switch goes off and you want it more than anything! Before this year I was happy living my life the way I was and then something just clicked to make this the year for me!

2. What three things did you learn on the ranch that most affected you and continues to influence you?

1. You have to eat to lose weight

2. Breakfast is the most important meal of the day

3. Don’t sit down — ever.

3. What do you think are the top barriers that get in mom’s way of eating healthy and exercising?

I think the top barriers are having easy foods for your kids to eat when they’re hungry and having no set schedule so you grab whatever is fast. When you grab what’s handy it’s usually unhealthy food. As far as being active goes, kids are really good at entertaining themselves so unless you force yourself to be active with them days will go by when you haven’t moved.

4. I’m sure now people come to you for diet and exercise advice – what are your top tips for struggling moms?

Always keep healthy snacks in your car like almonds, dried fruit, air popped popcorn in the bag, water bottles and chewing gum. Also — the “Sneaky Chef” book shows you how to make kid’s food healthy — go through cook books and make a list of what you need to buy to make specific recipes and stick to the list.

For exercising, I just had this same question from someone on my website, so I will borrow from my answer on my blog (www.mandiandaubrey.com):

Incorporate your kids with your exercise – take them to the park or the walking path or green belt – it’s fun for the whole family – helps you all get closer together – and everybody gets exercise.

Be really active with your kids – don’t just sit on the couch but get up and go play with them. You will burn more calories than you think if you are active with the kids.

I used to sit on the couch and say to the kids, “Go get this for me, run to the kitchen and get that for me.” Just making the conscious decision to get up and get stuff for yourself will make a big difference.

Mandi at BL Finale - Healthy and Fit

5. Describe a healthy lifestyle teachable moment you had with your kids.

I was afraid to have my sons try asparagus and I made it for dinner one night — and they loved it! If I just introduce a new food to them, they usually like it!

6. What day to day challenges do you face and how do you attempt to overcome them?

If I don’t get up and exercise first thing in the morning it is really hard for me to make the time later in the day. It’s easier for me if I get it out of the way first thing each day. Every meal that I eat I consciously have to be aware of what I am eating — it’s so easy to fall back into my old habits.

7. What would you say to a friend who has kids and is “in denial” about developing a healthy lifestyle?

People with younger kids — think about your kids — you want to be healthy for them. Even if you think “Oh, I’m not that bad …” if you are lying around and eating unhealthy food then that is what you are teaching them. If you have older kids, whether they say it or not, they are thinking it…a lot of kids don’t know how to say it to you without hurting your feelings. They know what’s going on — they are not dumb.

8. What would you say to a friend who has kids and finds it too difficult to change?

Think of your kids. Be a role model — you are not taking time away from them you are adding quality of life to them.

Links for Mandi:

Biggest Loser page – http://www.nbc.com/The_Biggest_Loser/contestants/current_cast/mandi/

Blog – http://www.mandiandaubrey.com/

Twitter - http://twitter.com/Mandikramer

Mandi’s ad:

Mandi is currently living in Boise, ID and as a part of her new healthy lifestyle she now includes in her health regimen a daily ounce of super anti-oxidant “Jus.” Mandi has noticed her sweet cravings are reduced, her hair is thicker and her skin has cleared up! Mandi is so excited about the health benefits she has experienced, in fact, that she has started representing Jus. For more information www.MandiKramerNow.com

Nicole Duran, Guest Blogger

Bernardo “Bernie” Salazar, last year’s “at home” winner of TV’s “The Biggest Loser,” has been bringing his message of healthful living to Capitol Hill. Since claiming the $100,000 prize last April, he has traveled to Washington, D.C. three times to promote the importance of exercise and government funding for fitness programs.

He first came last May to help the President’s Council on Physical Fitness and Sports launch an adult version of the well-known fitness test for school children. Standing alongside at-home workout queen Denise Austin and Rep. Zack Wamp (R-Tenn.), who founded the Congressional Fitness Caucus, Salazar couldn’t help but think of the irony.

“I was the kid who couldn’t pass the physical fitness test in school and then I got to help launch the adult program?” marveled Salazar, who lost 130 pounds, almost 50 of which came after he was voted off the show.

Last month, he was part of a group assembled by the Sporting Goods Manufacturers Association that included former Heisman Trophy winner Herschel Walker and soccer star Mia Hamm.

“I’m a Midwest guy, so for me to actually be there and be in the presence of professional athletes, what a thrill,” Salazar said. As for the group’s efforts to support more physical education in schools, the former teacher said he is fully on board. “If I can save one kid from getting hit by a dodge ball because they’re out of shape, that’s my goal,” he laughed.

Earlier this month he was back, this time in support of the American Heart Association. Among the highlights for Salazar were telling his story to a very engaged Sen. Lamar Alexander (R-Tenn.), meeting Rep. Danny Davis (D-Ill.) and chatting with staffers of Senate Majority Whip Richard Durbin (D-Ill.), whom the Chicago native says he admires.

“I’m not trying to be a professional lobbyist, but if I can actually take my two minutes of TV celebrity and pay it forward, I really need to,” Salazar said.

The celebrations continue as I am headed to the Finale Show for The Biggest Loser! It’s hard to believe another season is coming to a close – even harder to believe that I have kept my weight off for over a year! I never thought a healthier life was possible for me at my 300+ pounds weight. I never would have believed you if you said I would be involved in coaching a contestant through the marathon — Mike, you did awesome buddy!

The Gang After The Biggest Loser Marathon

It has been one crazy journey and I am so grateful for my new lifestyle and everything I learned along the way. I am still transforming on the inside because it doesn’t end and frankly, I don’t want it to.

One thing that I tell myself and people looking for inspiration is… ENJOY THE JOURNEY

We talk about this in THE NURTURE PRINCIPLES because it is so important to staying focused on the big picture. You will have a lot of mini highs and lows and the point is to not beat yourself about it, look for the positives and use that energy to set yourself back on track.

There is something to learn from all your experiences so be open to finding it.

Today, I’ll celebrate with this season’s winners and contestants, former contestants, my old trainers, and many others involved with the show. As I congratulate them I’ll be celebrating my own journey, looking forward at what is next to come in my life. Wherever you are in your quest toward wellness, I am sure you have one or two accomplishments you can celebrate. So do it. Enjoy your journey. Celebrate you!

- Bernie

It’s a family affair! My brother and mother will be joining me. When I was over 300 pounds, the only running I could imagine myself doing was running away from exercise. At that weight, the thought of a gym just made my skin crawl. But I learned that exercise is really about moving your body – at any size. So I wasn’t really running away from exercise, I was running away from myself – the person I was inside and the healthy person I could be.

Things are different now. After breaking down some of the “mental barriers” (which Becca and I teach in The Nurture Principles) I have learned to embrace the opportunities I get to move my body and challenge myself. For me, a big part of it is running.

My family and I are running to celebrate. We’re celebrating my brother’s life accomplishment of earning his Doctor of Pharmacy (wow, I can’t believe my brother is a doctor!) But I’m having a little personal celebration too. When I cross that finish line and get that medal, I’ll be celebrating the internal transformation that has taken shape and changed my life.

If you’re in Indianapolis, come out and cheer me on! If you can’t come out, I’ll be on WTHR-TV sharing my enthusiasm for the event, the day, and the ability to be healthy.

Bernie

You’re Worth It!

What makes them the experts? Life experiences! (that’s where “nurture” comes from – the nature vs. nurture theory, where nurturists argue people learn behaviors from their environment).

Bernie and Rebecca have had their fair share of ups and downs with health and wellness. At an unhealthy 300 pounds, Bernie’s body-age was years older than his actual birth date. Being chosen as a contestant on NBC’s The Biggest Loser was his lifeline. Losing over 100 pounds on the show, Bernie went through a physical and mental transformation and hasn’t looked back. Rebecca’s health issues are “a family affair” – with most of the women in her family struggling in the high 200’s, smoking, and disengaged with wellness. Although she taught 9 aerobics classes a week, Rebecca weighed nearly 170 pounds, as she ignored the need for “balance and moderation” with her food and alcohol intake herself.

Now, Bernie and Rebecca stay fit and healthy by trying new things (like marathons and triathlons) and choosing nourishing foods - most of the time. The Nurture Principles represent the top mantras that drive their daily wellness decisions.

The duo has “book smarts” too. Becky is a registered dietitian (RD) and ACSM certified health fitness specialist. She has a master’s degree from The Johns Hopkins University. Bernie has a master’s in education and is currently studying to become a personal trainer through American College of Sports Medicine.

About Rebecca

Rebecca Scritchfield, RD is a nutrition and exercise expert specializing in weight management. Plagued with a family history of cancer, diabetes, heart disease, and obesity she realized at a young age that she needed to develop her own healthy behaviors or suffer the consequences. Life came along and she ended up gaining 40 pounds between college and her early career. One day while noshing on a muffin and building a website, she realized she was not where she needed to be physically, mentally, and emotionally. She eventually found her wellness through moving more and putting healthy foods first. Today, she regularly competes in marathons, half marathons, and triathlons. Passionate about the feel-good power of healthy habits, Rebecca now knows her true calling is in helping others reach within to achieve real change. A graduate of The Johns Hopkins University, Rebecca is a practicing dietitian and American College of Sports Medicine certified Health Fitness Specialist.

About Bernie

“Bernie” Bernardo Salazar is a loser! After a decade of eating his way to illness while his brother ran marathons, he decided having a cupcake named after him would not go down as his greatest life accomplishment. He was fortunate enough to be chosen as a contestant for NBC’s “The Biggest Loser”, where he took home the prize for most weight loss at home – in the real world! Bernie shed an amazing 130 pounds. He attributes losing nearly 46% of his body weight to four personal principals: motivation, information, perspiration and most importantly, self-appreciation”. Realizing that his experience on “The Ranch” saved his life, he is now dedicated to sharing his perspectives on wellness with others so  “we can all get healthy together”. Now a marathoner, Bernie stays fit by “playing more” and participating in dozens of races a year. He received a Masters degree in Education from the University of Illinois at Chicago and currently resides in Pleasant Hills, California.

www.nurtureprinciples.com