Family First for Overall Health

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United States
Auburn, AL
Family First for Overall Health

Registered Dietitian, Certified Fitness Instructor, Behavior Change Specialist, Martial Artist Everyone has different exercise needs and fitness levels.

Services Offered-
Nutrition Counseling/Education – Nutritional Counselling using scientific research. I educate clients on various meal components (using MyPlate patterns) and I help each participant design a diet specifically for his/her needs in a way that is attainable. Exercise Education/Classes – I provide exercise tips and personal fitness instruction to individual clients or groups depending on personal preference and need. I meet clients where they are at in fitness level, age, and ability. Self Defense Classes – I am passionate about self-defense. I believe all self-defense begins with self-awareness. In my self-defense classes we discuss being self-aware and knowing your surroundings. I also teach self-defense moves and skills that everyone needs to know in real world scenarios.

09/18/2024

Eating healthy does not have to be elaborate foods! Sometimes simple is always the best!

Aim for half of the plate fruit and vegetables (I like canned green beans and with fresh tomatoes and blackberries)

1/4 of plate some kind of grain (remember, corn is a grain not a vegetable....)

1/4 of the plate as a lean protein (I roasted chicken breast yesterday and pulled apart to keep in my fridge for easy lunches).

I get about 30 g of protein in this meal, and about 8 g of fiber! But the best part, is it is delicious!

(And as a lunch between teaching morning exercise class and teaching afternoon karate classes it will fill me up and keep me going)

06/11/2024

Natalie's Nutrition Ninjas are back!

We are doing three camps with a total of over 120 kids from the city of Auburn!

Kids from Camp Kaleidoscope, Camp Quest, and Therapeutics Program Minicamp are learning to be nutrition ninjas this summer.

The 6-week classes include karate basics, nutrition education and making a healthy snack!

05/22/2024

Let's talk about snacks!

If you're one of my clients or have been to one of my talks, you've heard me preach a combination of protein and carbohydrate (preferably high fiber)
for snacking.....

Usually when I'm running around, I have 1)
A cheese stick or nuts (protein) and 2) a fruit or vegetable (carb/fiber) with me.

But I was running out the door today, and forgot to pack a snack....

So what's a busy mom to do?
Stop by Walmart (because I had to pick up weekly supplies anyway)

Beef jerky and Takis and diet Coke for the win.

If you one of my clients or have been to one of my talks, you've ALSO heard me say "there are no bad foods just bad diets." And " Everything is good in moderation. "

I don't snack like this often, not even once a week or once a month... but every once in a while, Takis make everything better and diet Coke counts as part of my fluid requirements for the day....
I eat pretty much all foods because they are delicious!!!

02/26/2024

Join us to learn more about Self Defense!!!!
OUR NEXT SCHEDULED CLASS will take place is Saturday March 30th at Frank Brown Rec Center (fitness room). SIGN UP IS OPEN You do not have to be a resident of Auburn to join these classes; however, you must create an account and register through the Parks website. Register here---> https://auburnal.myrec.com/info/activities/program_details.aspx?ProgramID=30609
For questions or to learn more: go to www.familyfirstdiet.com or email Natalie at pughnat@familyfirstdiet.com

01/29/2024

LET'S TALK ABOUT FLUIDS!
Staying well hydrated can help reduce your risk of developing kidney stones, urinary tract infections and constipation.

How much do we really need (on average)?
Women = ~9 - ~11.5 cups/day (72- 92 oz) Men = ~13 - ~ 15.5 cups/day (104- 124 oz) .
-This includes fluids consumed from both foods and beverages ( not just water but all fluids!!!!)

-And Remember about 20% of water comes from food we eat IF we eat a “healthy” diet with plenty of fruit and veggies

Happy drinking!!!!!!!

01/12/2024

Natalie's Nutrition Ninja's - first class complete!

We had a great time learning about healthy food choices ( using my plate method), doing some karate, and making waffle tacos!!!!!

01/10/2024

As a working mom to teenagers, you take your wins where you can get them!

Rushing for school yesterday. We were running late and it was raining...
On the way out the door, I grabbed a Quaker granola bar for my daughter's breakfast( for her to eat on the way to school.)

My MOM WIN was when she says she likes my homemade ones better and asks if she can have those next time!

Mock Quaker cereal bars are so easy to make (and healthier than store-bought bars) and take just minutes!

And they are teenager approved!!!

01/08/2024

I love cottage cheese! It is a quick, delicious, and healthy snack that provides plenty of protein and calcium!

Homemade cottage cheese is so easy to make!

All you need are three ingredients!
- 1 gallon of milk (I like the creaminess of whole milk but you can use any kind.)
-one half of cup of lemon juice (you can use 3/4 cup of vinegar)
-one teaspoon of salt
-two tablespoons of heavy cream or half and half (totally optional)

01/04/2024

Auburn Residents, have you gotten a chance to pick up the 2024 city of Auburn Parks and Rec Spring brochure?

Family First services are offered in the book three different places....

Though this is the spring brochure, starting in March, all these services are already taking place and can be found in the winter brochure as well!

If you are interested in learning more, email or message us today! pughnat@familyfirstdiet.com

01/03/2024

Do you do New Year's resolutions?

Many people choose not to participate in setting new goals each year. That is okay!
But I'm a huge believer and having a reasonable goal in working towards it ( and not just at the beginning of each year). It helps me strive to be the best person I can be....

I always include three categories:
1.Physical -this includes nutrition and exercise goals that I want to accomplish throughout the year.

2. Mental and spiritual-for me, as a strong christian, this is something that I include for more knowledge on my relationship with God.
But also include mental goals, like cutting myself slack if I miss a workout or if I eat an unhealthy meal...

3. Work or educational-do I want to learn more about certain topics, drive my business, slow down, or spend less time at work and more time intentionally on my family, or all of the above?

If you are looking to be the healthiest version of yourself this year - both physically and mentally -then we would love to help you!

Setting (and accomplishing) reasonable nutrition and exercise goals will increase your overall physical health and your mental health!

Check out our plans or contact us at www.familyfirstdiet.com or message us here...

2024 can be the healthiest year for you and your family!!!

12/28/2023

People ask me all the time if I count macros, total calorie intake, or what...

As a "whole food non diet" dietitian, I don't count anything. Life is too short....

But I do make sure that I get plenty of fruits and vegetables everyday (at least five to six servings) and plenty of protein.
Most people do not get the amount of protein that they need.
The RDA is .8 g of protein per kilogram body weight, but studies have shown 1.3 to 2 g of protein for kilogram body weight is effective for muscle building and strength training. But most people don't even get the already a recommended amount. The average American only gets 11 to 14% of the calorie intake from protein. But we need 20 to 30% .

Protein is essential for the growth and maintenance of every tissue and organ, including the muscles and bones.

But before you run out and buy protein supplements and protein shakes (and absolutely nothing against those as I do both protein shakes and supplements periodically) just make sure you have protein with every meal and snacks.

Address

Auburn, AL

Website

http://www.familyfirstdiet.com/

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