If you are dieting, you might be watching what you eat and choosing healthy portion sizes. Because you're eating fewer calories, it might also mean that you are getting fewer vitamins and minerals.

Nutrients are very important, whether you're trying to lose weight or not, because they give your body what it needs to function at its best day after day. And if you're working out and burning extra calories, your body especially needs those nutrients to perform, heal and recover from the physical activity.

I find that getting plenty of vitamins and minerals each day really helps me feel great. Here are three easy ways to do it, without ruining any dieting efforts:

1. Eat fresh fruits and veggies
The more the merrier, I say! I simply love to snack on the fresh stuff, especially anything that's in season. Going to my local farmers market is like being a kid in a candy store. Remember to choose all sorts of different colored produce to get a variety of nutrients. Dark leafy greens are an especially good choice. Eating the plain stuff too bland for you? Spice up fruit and veggies with low-fat dip, hummus or low-fat peanut butter. Again, just remember to portion sizes. 

2. Take a multivitamin daily
Most healthy adults can benefit from taking a multivitamin every day, so talk to your doctor about adding one to your daily regimen. I take one each morning with breakfast to ensure I fulfill any requirements that I may not be meeting through what I eat that day. Did you know that besides tasty weight loss smoothies, RightSize also has a wonderful multivitamins?

3. Snack on nuts and seeds
I love snacking on nuts and seeds. So many options are power-packed with nutrients. My personal favorites are unsalted almonds, sunflower seeds and soy nuts. I always have a small bag in my purse if I get hungry - a handful goes a long way in keeping hunger at bay. Nuts and seeds are also great additions to other food items, such as oatmeal, yogurt and salads.

Another way to get some of those much needed vitamins and minerals is to drink 1-2 RightSize Smoothies. Each 8oz glass has 30-50% of your daily recommended intake. And they taste great! 

Remember, whether you are dieting or not, getting those vitamins and minerals is essential to your health!  

A successful diet is a two-part equation. Eating healthy is the first part, and exercising is the second. Both parts can be a challenge, but for many, finding the time, energy and motivation to exercise can be the more daunting task.

As a busy mother, I know that it's easy to skip exercise. I also know that giving my body the exercise it needs is crucial for keeping my diet goals on track. Even though I sometimes dread getting out there for a jog or yoga class, I always feel better after it's done.

If you're having difficulties staying motivated about your exercise routine, here are some tricks to help you stay focused:

Trick one: Have fun!
Exercise doesn't have to be boring. Make it fun and the workout will come naturally. Try that new Zumba class with your girlfriend, make your hubby take a bike ride with you after work, get up and play with your kids on the jungle gym. From snowball fights in the winter to gardening in summer, there are so many fun options for exercise - you just have to think outside the box.

Trick two: Make it fit your lifestyle
Whether you simply don't have the time or really just don't feel like you fit in, visiting the gym each day can be difficult. You've got a couple minutes between when the kids get on the bus and when you need to head to work? Use your floor space for stretching and simple floor exercises. Did you splurge on a big flat screen TV recently? Buy some workout DVDs or borrow some from your local library. When the kids are doing homework, you can pop in the DVD for a quick calorie-burning session.

Trick three: Be realistic
There's nothing more discouraging than setting a goal and expecting too much of your body too soon. If you feel like you've failed, you won't want to continue to work out. You will never be able to suddenly run a mile in 5 minutes or lift half your body weight the first time you try. You need to start small and work your way up to a goal. When I first started jogging, it took me 10 minutes to complete a mile. Now I can do one in less than 8 and I feel great.

In an effort to eat more produce, I'm always exploring new recipes for meal time. But as you know, sometimes kids are picky, and getting them to eat their daily rainbow of fruits and veggies can be difficult. I've found one option that gets gobbled up every time.

The Veggie Taco Salad is a sure winner and my kids love to help me prepare all the ingredients. Here is the recipe for all my RightSize Smoothie friends. Why not try it tonight for dinner?

Veggie Taco Salad
Serves one to two people - share with your friend or one of your kids! Double up if serving a larger group.

Ingredients:
3 ounces cooked white rice
Cilantro
Lime juice
Salt
4 ounces black beans
4 ounces sliced avocado
1 1/2 ounces of sliced green bell peppers
1 1/2 ounces of sliced raw white onion
3 ounces Romaine lettuce, finely chopped
4 ounces fresh chopped tomato
1 1/2 ounces onion
1/4 Serrano pepper, finely chopped
1 to 2 tortilla chips
Oil of your choice
Water

Directions:
Step 1: Veggies
Sautee the sliced green bell peppers and 1 ounce of sliced raw white onion in a frying pan with 2 tablespoons of water and 1 teaspoon oil. Set aside.

Step 2: Lettuce
Place in bottom of serving bowl or plate. 

Step 3: Rice
Take cooked white rice and add chopped cilantro to taste, 1 tablespoon of lime juice and 1 teaspoon salt. Mix and add on top of lettuce.

Step 4: Protein
Add black beans and avocado on top of rice.

Step 5: Salsa
Take fresh chopped tomatoes and mix with Serrano pepper and the remaining 1/2 ounce of onion. Chop finely if desired. Add on top of protein.

Step 6: The finishing touches
Add sautéed veggies, crumble corn tortilla chips on top and serve. Enjoy!

Approximately 475 calories total , 23g fat, 14g protein, 19g fiber, 6g sugar 

Every four years we get to experience a leap year - meaning this year we will have an extra day in February. This extra day can be used as a special day to focus on your health. Here is what I have planned.

1. Rise and shine with a brisk walk. I might even add a couple leaps into my walk for extra exercise during this day.

2. Come home and prep the kids for school. I'm going to have a Razzmatazz RightSize smoothie for breakfast - a healthy treat to start my day out right.

3. I head to work and the kids head to school. I am packing healthy brown-bag lunches for us all.

4. After work and school, it's time for some fun with the kids. I think we'll play for a while in the family room before we make dinner together. Maybe we'll play leap frog since it's Leap Day.

5. After dinner, the kids will finish homework and then we plan to have a family movie night.

If you want to make the smoothie I mentioned, the recipe is easy, nutritious and delicious:

Razzmatazz Smoothie
1 scoop of SkinniVanilli 92 kcal
6 oz. skim milk 60 kcal
1/2 cup raspberry sorbet 120 kcal
6 ice cubes
TOTAL: 272 kcal

Happy Leap Day everyone!

I'm sure you've heard that getting sleep is important for a healthy lifestyle, and for those who want to lose weight, it carries extra significance. But how so?

Think about it for a minute - I know when I don't get a lot of sleep I eat unhealthy foods, mostly because I'm too tired to cook smarter options. I'll visit the vending machine for a snack or grab some fast food for dinner. I also have a tendency to drink more calories because I'm tempted by caffeine-filled drinks like soda and coffee. All of a sudden my diet is destroyed for the day, and I still feel tired and lethargic. 

If I'm tired and need a quick meal that is still a healthier option, I go for a meal replacement drink - it gives me the nutrients I need to stay healthy and is easy enough to make on even my most tired days. Then I try to get a better night's sleep so I feel better tomorrow.

A good night's sleep can help your metabolism work well. Adequate sleep helps your body run efficiently, and part of that means burning calories more efficiently.

The amount of sleep each person needs varies, but according to the National Sleep Foundation, healthy adults need between seven and nine hours of sleep. I personally try to get eight hours every night and I have found that having a regular routine is the best way for me to achieve that goal. Here is what I try to do:

1. I go to bed within the same one-hour period every night. This is between 10 and 11 p.m.

2. I turn off all digital devices at least a half hour before bed. No TV, cell phone or computer.

3. I avoid eating large snacks or caffeine later at night. I try to drink only water after dinner time.

4. I try to keep my bedroom quiet, cool and dark.

It's important to find a routine and strategies that work best for you. What do you guys do to help get a good night's rest? Any other ideas for helping catch those important Zzzzs?

Valentine's Day brings with it indulgent candy, savory meals and rich desserts. Apparently, if you're lucky enough to be in love and celebrating Saint Valentine you are going to be eating some tasty treats. For the diet-conscious person, the challenge of Valentine's Day is enjoying these foods but not overeating.

My plan for V-Day is to spend some time with my family. They are the ones who give me the best gift in life: love. We plan to go out to eat at a local restaurant here in town and enjoy some fine food and time together.

If you're heading out to eat for Valentine's Day, stick to your diet plans by indulging in moderation only. If you're having a rich main dish, keep it light for dessert and perhaps order some fresh fruit. If you want a decadent dessert to share with your honey, go light on the meal and opt for water to drink.

Have dinner and movie plans? Eat dinner first so you're not hungry once you hit the theater. That way you can avoid the heavily buttered popcorn and calorie-laden candies. If eating is not in the plan and you just want to see a movie, simply choose one treat and share. Sharing is in the spirit of love after all!

If you exchange gifts this year for Valentine's Day, it might be wise to subtly hint to your significant other that the heart-shaped box of chocolates might be better left on the shelf and instead replaced with a nice bouquet of flowers or simply a card.

End your day with a romantic walk holding hands and reminiscing - no matter what your age, it's an enjoyable activity that will remind you why you love each other so much.

Now, if I can only survive my daughter's Valentine's Day Party! With the right plan, I think I can get through anything, even a cupcake-filled day with second graders!

Does the nutrition label seem like a confusing chart filled with a foreign language to you? I recently decided to learn more about how to read the nutrition label and discovered it's not as hard as it may seem.

The U.S. Food and Drug Administration requires a boxed nutrition label on almost all packaged food and beverage items. I wanted to learn more about nutrition labels so I could eat healthier and understand what I was putting into my body. 

I have found the more I read food labels, the better I am at quickly comparing options and making healthy choices. Here are the main things I look for when shopping:

1. Serving size.
The first part of the nutrition label states the serving size. This is so important to know. The item might appear healthy, but if you're eating the whole box and that equates to multiple servings, your diet can take an unhealthy nosedive. For example, if I'm buying crackers and the serving size is 15, that probably seems about right for what I would eat for a snack.

2. Calories.
The next part helps me keep my calorie count on track. The nutrition label states calories per serving size and how many of those calories come from fat content. Remember, if you think you'll eat two servings rather than one, double this amount when planning your daily diet.

3. Nutrients.
Next is the list of nutrients in the product. This includes things like fat, sodium, fiber, sugar, protein and various vitamins. This is the bulk of the nutrition label. When picking out products, I typically try to limit options with high levels of saturated or trans fat, salt and cholesterol. I have a sweet tooth so I like sugar, but try to enjoy it in moderation. I love when items have high levels of protein because they keep me satisfied. Take a look at the label on RightSize Smoothies and see how packed it is with nutrients.

4. Daily values.
The last part of the label I use infrequently, but it is still valuable to reference if needed. This is a reminder that the label is based on a 2,000-calorie-a-day diet and offers some information about your daily calorie needs based on that amount. If you're a man, you might be eating more than 2,000 calories a day. If you're dieting, you might be eating less, so this is a general reference point.

Three fast and easy strategies that work

Does it sometimes feel like you're too busy to dedicate yourself to losing weight? I know how that can be. Between work, school, kids' activities, cooking and cleaning, I barely have a moment to myself before it's time to go to bed.

I've found that small steps every day really add up. Try these three strategies and see how great you look and feel - they don't take much time or effort, and the results may be surprising.

1. Errands + exercise = success
Forget the gym - I like to add some physical activity to the errands I run. For example, I always park at the back of the parking lot and walk. I choose to take the stairs. I use a basket at the grocery store instead of a cart when I don't need a lot of food. I take a walk around the office when I need to talk to a coworker, rather than use the phone.

2. Mmmm: shake it up
RightSize Smoothies are great for meal replacement and really help me cut calories fast. I simply replace one or two meals a day with a smoothie. They are quick to make, come in many tasty varieties, and provide me with the nutrients I need while cutting the calories.

3. Feel the hydration sensation
Staying hydrated throughout the day helps my body look and feel great. I always have a bottle of water close by because it's the perfect zero-cal beverage! Plus, drink a glass before a meal to feel fuller - by doing this I eat fewer calories and feel more satisfied. 

Today, we have some really great information on the benefits of chocolate from our Research and Development Group Leader, Lynn. Not only does Lynn work in the RightSize Test Kitchen, but she is also a mom. Here is what she has to say about yummy, delicious chocolate.

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Did you know that the flavor in RightSize Lean Cocoa Bean is not only great tasting, but it is also good for you? Lean Cocoa Bean gets its great taste from cocoa powder which contains high levels of polyphenols.  Polyphenols can be found in many common foods, such as blueberries, cranberries, red wine, and dark chocolate.  These polyphenols act as antioxidants which have many health benefits.  Many studies have shown that antioxidants from cocoa may improve cardiovascular health by:

- Improving blood flow
- Helping maintain healthy cholesterol levels
- Reducing blood pressure

It is also essential to get regular exercise and eat a balanced diet, and RightSize can help you do it.

There's nothing like a home-cooked meal, but if you're busy like me, it's easy to get in a dinner rut where you make the same three dishes over and over again. Well there's an easy solution - I like to always keep these seven items on hand so that I can add pizzazz to any meal. 

Zucchini - My favorite! This delicious vegetable is so versatile. It can be roasted for a tasty side item, or it can be chopped and added to virtually any recipe. Try some in your next pasta or chicken dish.

Whole grain pasta - Whole grains are so important for a balanced diet, and I love feeding my family whole grain pasta. Think beyond spaghetti and add pasta to soups, stews and hearty side dishes.

Cabbage - This great green food is packed with antioxidants. Of course I eat it frequently in salad, but it's also perfect for any type of sautéed dish.

Quinoa - Recently, quinoa seeds have boomed in popularity. They are full of protein, fiber, iron and calcium. I love the nutty flavor which is great as a simple side dish, or add to stuffing, soups or salads.

Chickpeas - Also known as garbanzo beans, these little gems come canned and are so easy to use. Simply drain, rinse and add to almost any recipe - I love them in light sauces or in soups. Puree and season for a quick and tasty hummus snack.

Canned fruit - Canned fruit is a great substitute when fresh isn't available, just make sure you opt for fruit packed in water or low-sugar options rather than thick syrup. Eat it as a snack, or use when baking.

Teriyaki sauce - I love the sweet/salty taste of teriyaki, and I've found cooking with it brings out the natural flavor of foods. You can mix it with a little extra virgin olive oil for a superb meat marinade and also use it as a glaze for veggies.

Those are my secrets. What do you guys have at your home to keep cooking fresh and delish?