Lucky’s Market Leap into the New Year Challenge

Lucky’s Market stormed into the grocery industry earlier this year in Columbia with the grand opening of its fourth store location. And with the introduction of its local, sustainable and traditionally crafted foods, the grocer has taken a direct approach to improving the nutrition of its customers through Leap into The New Year. “This challenge was an avenue to be able to reach out and provide a nutrition 101 class,” Tracee Box, national nutrition manager at Lucky’s Market, says. “It’s for individuals to be able to come in and learn the ABCs of what a healthful life looks like.”

 

Morgan Swartz
Age: 29
Occupation: Assistant Director of Study Abroad, MU’s International Center

Why did you sign up for the 12-week challenge? I wanted to do this because with the move [to Columbia], there were a lot of lifestyle changes, which threw me off from my normal exercise and healthier eating. And I gained a lot of weight from that transition. I saw this as a way to get myself back into better habits by adjusting my eating habits and getting into an exercise routine. A lot of the information that we are going over I am already familiar with, but it’s good to have a more formal program so I can get into better habits.

How have you succeeded during this training/challenge? I think weight-wise, I’ve been holding steady for the past few weeks, but one of the best things I have gotten out of this is meal planning. Over the past few weeks, I have been working out a very detailed day-by-day plan of what I’m going to cook, what I’m going to eat and what my snacks are going to be. Having that laid out ahead of time has been incredibly beneficial for me. If I have it written down, I usually stick to it.

What is the best piece of health advice you have received from the nutritionists during the challenge? The meal planning, for sure. It takes a couple hours, but sitting down and really doing that helps. I sit down on Sunday evening and plan a weekly calendar. I list at the bottom what prep, shopping and cooking I need to do that day. Having that plan has been great!

 

Ann Carlson
Age: 36
Occupation: Office Manager, Lucky’s Market, Columbia

Why did you sign up for the 12-week challenge? I need to lose weight. I just recently got engaged, and I want to feel comfortable in the drawer full of bikini swimsuits that I have while on my honeymoon.

How have you succeeded during this training/challenge? I’m behind where I want to be, but there have been some very positive changes in my life. I have had weight loss. I’m more conscious about what I eat and how much water I drink, and I’ve cut back on my wine consumption and caffeine intake.

What is the best piece of health advice you have received from the nutritionists during the challenge? It’s something that everyone knows, but it’s the reiteration of portion control and what your plate should look like. And drinking more water, and more water and then more water on top of that!”

I’ve learned truly what your plate should look like with half of it being vegetable. I was doing half protein and a side dish as my vegetable, but a true plate should be almost your meat as a side dish to complement your vegetable.

 

Nancy Brooks
Age: 54
Occupation: Medical Support Assistant, Harry S. Truman Memorial Veterans’ Hospital

Why did you sign up for the 12-week challenge?I have high cholesterol and high blood pressure. There’s heart disease and cancer in my family, and with the genetics, I just want to make better health choices. I can’t change my genetics, but I can change my lifestyle.

How have you succeeded during this training/challenge? I’ve become more motivated to exercise. I’m not there yet, but I’m getting there.

What is the best piece of health advice you have received from the nutritionists during the challenge? I think it’s been balancing the eating and the exercise and the drinking of the water. It all has to be a balance to make your body work better and flow together so you feel better.

 

 

Nutrition at Every Age

 

 

 

 

 

 

20s

Tracee: Refocus your attention on a healthy lifestyle. A lot of people come out of high school with healthy habits but lose their exercise routines and attention to food details.
Examples:
• Be mindful of sugar intake because processed foods are where most sugar will come from.
• It is critical for women to ensure they consume enough water throughout the day and limit caffeinated drinks. A nice goal is to drink half of your body weight in ounces of water.
Suggested water options: Warm lemon water in the morning or infused water with mint or cucumbers.

Deija: Get into the routine of making good choices and habits. If you eat crappy now, it is going to be much harder to clean up your diet at age 30.

30s

Tracee: When consuming sugary foods, such as fruit, it is beneficial to eat healthy fats alongside it, such as plain yogurt or whole cream, because it will slow the absorption rate of the sugar. This will lower the blood sugar impact.

Begin to focus on fiber. Eat an array of colorful vegetables and some fruit. Because fruit is high in sugar, I suggest a 3:1 ratio of veggies to fruit.

Deija: If your nutrition is not where you want it to be, you need to take steps to live a healthier lifestyle. Exercising more and being educated about nutrition is very important. You need to eat for your macros; eat your protein, and eat your carbs.

40s

Tracee: Make sure you are exercising not just in the form of cardio for heart health but also strength training. The older we get, the more muscles mass we lose. To maintain strong muscle and bones, you need to add strength training into your regimen.

At this age, health beings to really affect hormone levels, your heart and inflammation. Stay away from the hydrogenated, or partly hydrogenated, oils because those promote inflammation.

Deija: The more you learn about what you’re eating and what it’s going to do to your body, the better you are going to feel and the more conscious decisions you are going to make about food. This is true at any time in your life, but it’s especially important as you age.

50s

Tracee: Your 50s can either be painful or blissful depending on how well you have taken care of your body, mind and soul. But it’s not too late. Many health challenges can be reversed with a whole food diet free of processed foods, sugar and hydrogenated oils.

Sleep patterns are critical. As we age, we don’t sleep as well, but lots of studies show that consistent sleep — at least eight hours a night — is critical for the brain to function and learn effectively.

Deija: Monitor your blood sugar. It is important to keep an eye on it at every age, but it is especially important as your health begins to decline.