Begin your Nutrition Journal.  

Look good, feel good and prevent illness!  It's FREE!

MHA provides life-changing nutrition tools and guidelines designed to help you achieve goals for a more healthy and energized life.  

The greatest level of success can be achieved when consulting a holistic minded nutrition consultant or practitioner. Check our Natural Alternatives Directory for a practitioner or consultant near you!  

Be encouraged to chose good nutrition as the first step toward a more holstic and healthy lifestyle.  Proper diet and nutrition choices are the foundation for good health.  

"Good nutrition has so many benefits. It will help you lose weight, feel better, prevent disease, balance your body systems, and increase energy along the way.  You have nothing to lose, and everything to gain!" 

By Joan Mellum, Fit & Free: Fitness & Nutrition Coach      

Here's how it works. 

1. Print Weekly Nutrition Journal: record dietary intake for one week.

This helpful tool provides the first step for you and/or your Nutrition Consultant.

Weekly Nutrition Journal 

2. Review your journal and check out the Healthy Eating Pyramid, provided by the Harvard School of Public Health.  This pyramid has been developed from a wealth of research conducted over the last ten years, and is different  from the USDA Food Guide Pyramid.  

Healthy Eating Pyramid 

Why Eat Whole Foods 

3. Review your Weekly Nutrition Journal choices. Compare your food choices to the healthy eating pyramid. Most people find the need to eat more fruit & vegies, chosing better sources of protein and limit carbohydrates. 

"We all need some carbohydrates, but due to our addiction to grains, potatoes, sweets and starchy/sugary foods, we are consuming far too many. The body's storage capacity for carbohydrates is limited.  So what happens to all the excess? It is converted, via insulin, into fat and stored in the adipose, or fatty, tissue."       By Joan Mellum, Fit & Free: Fitness & Nutrition Coach

4. Plan your meals for next week. Consider the ideas provided in the meal plans below. Write a grocery list to shop for whole foods needed to prepare this weeks meals.

5. Drink plenty of water. 

10 Reasons To Drink Water

6. Fill  

Yes, You Have Time For Breakfast

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