Recognizing Medicine vs. Poison in the Body

“The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison”- Ann Wigmore

Do you find yourself looking in the fridge when you’re bored, or scanning the pantry when you are feeling emotional? A lot of the times you don’t even realize you are eating emotionally until you’ve let yourself eat a whole chocolate bar, or cake. We take food for granted in our society always on the go, and eating so fast because we have somewhere to be. We don’t take time to sit down and enjoy our food, which is why we are victims of the dieting, and emotional eating loop without realizing it.

Our body constantly sends us cues of hunger, and thirst, but these emotions are sometimes mixed with our emotions so it is hard for us to understand what our body wants. We have to recognize these cues, so we can properly fuel our body. To do this we first have to appreciate what we are eating. Growing up my family had dinner at the table every night, this is something that was established at an early age for me. This has helped me appreciate what I eat more, and take time to actually enjoy the food that I am eating. Today, many people sit in front of the television or use their phone while they are eating. Before you know it your whole plate is gone and you don’t even remember eating it, which leaves you wanting more. I have fallen victim to this many times, and I sit down and realize I just ate a whole meal and didn’t even realize it. This is bad news, because you automatically go up to get more, but you’re actually probably not still hungry. If we don’t sit down and take time to appreciate the food that is in front of us we constantly find ourselves wanting more. This is what happens when we are bored, and emotionally eating.

The next time you find yourself in front of the fridge, or pantry when you are bored think to yourself, when is the last time you drank a cup of water? Are you eating because you’re bored? Or is your body actually hungry? You have to learn to recognize what your body is trying to tell you. This is a habit that is hard to break because you have been a part of it for so long, to help break that habit spend time with your food, put down the electronics, turn off the T.V. and you will find a vast difference in the amount of food your body actually needs. Learning to recognize these signs in your body will help you put the best foods in your body, not overeat and allow you to get through the day without the sluggish feeling of overeating, and eating foods that do not have nutritional benefit for you. This causes for discipline, but it is one step closer to your long term goal!

Enjoy the food you eat, it makes you the person you are!

Skip the ‘diet’, eat healthy, and listen.



30 day, 100 Sit-Up Challenge

Within recent years crunches have become a much more popular core workout than sit-ups however, sit-ups work many more muscles than crunches.  They are most likely less popular because they are harder to do than crunches but in just 30 days you will be able to do 100 sit-ups like a champ (and as a bonus tone up your core)!  Just by following this 30 day guide you will be on your way to having a strong core.  

If you are not able to do a sit-up without weight on your feet begin with your feet under the edge of your couch or a bench at the gym.  Keeping your hands resting behind your ears, back straight and core tight will provide the best workout.        

Day 1: 15

Day 2: 20

Day 3: 25

Day 4: Rest

Day 5: 25

Day 6: 30

Day 7: 35

Day 8: Rest

Day 9: 35

Day 10: 40

Day 11: 45

Day 12: Rest

Day 13: 45

Day 14: 50

Day 15: 55

Day 16: Rest

Day 17: 55

Day 18: 60

Day 19: 65

Day 20: Rest

Day 21: 65

Day 22: 70

Day 23: 75

Day 24: 80

Day 25: Rest

Day 26: 80

Day 27: 85

Day 28: 90

Day 29: 95

Day 30: 100!

Create a Lifestyle, Not a Fad

Fad Diets, are a quick fix, and many individuals strive for this because they want to look like celebrities. Media is distorting the concept of nutrition. A “diet” is everything that you consume, it should be a lifestyle not a temporary fix. A fad diet is short-lived, yes you will lose weight in the two week cleanse that you do, but in the long- run you will gain all that weight back and then some. Remember, you don’t gain all that weight overnight, so you’re not going to lose all the weight over night either. It is a process, and as long as you make it your lifestyle you will see the benefits. Trust me, there are plenty of times where I want to give up, or quit, but then I think to myself, what would I look like if i stopped? I’ve gotten this far, why waste all that time in commitment that i’ve put in? These are the questions that I ask myself every day. It’s my lifestyle to eat healthy, and consume good nutrients to fuel my body. Fad diets to the exact opposite of this.

Many fad diets you start to lose muscle tissue, so most of the weight you lose is muscle. Since your muscle is wasting away, your metabolism is slowing down which makes you want to eat more. Therefore, people go through extreme measures to be “skinny” and they are just adding fat to their body. I don’t know about you, but if I worked that hard to get skinny and had adverse effects, I would be extremely mad at myself. That’s why people should create a lifestyle rather than a fad. A fad CANNOT be a lifestyle because you are slowly killing yourself.

” A moment on the lips, is a year on the hips.” I’m not saying that you have to cut food items from your diet, it’s all about moderation. There are plenty of times where I go and have a slice of pizza and a glass of wine. This isn’t going to kill you. I’m still here! Stay away from fad diets, because it’s not taking away fat cells, fat cells stay with you. It’s how you maintain those fat cells, during a fad diet you are creating more fat cells.

Eat to fuel your body, not to destroy it. YOU are the controller of your diet, if you have trouble resisting items that is not the right lifestyle for you! Eat good and move like you should, because that creates a healthier you. Feel free to contact us over email, and we will help implement a positive lifestyle change in your life.

Look Better Naked.


Deck of Cards Workout

A deck of cards workout is a great one to keep on hand.  There are so many different variations and a deck of cards can stay in your drawer or easily travel with you. No gym membership required, no time excuse. Hate commercials? Pull out your deck of cards, and do these exercises to make your time worth while.

Each suit will represent a different exercise; hearts will be a core exercise, diamonds will be a leg exercise, spades will be an arm exercise and clubs will be a whole body exercise. These exercises are for everybody, does not matter how physically active you are, this is a great starting point.

Core exercises:

  • Crunches
  • Sit-ups
  • Bicycles

Leg exercises:

  • High Knees
  • Squats
  • Lunges

Arm exercises:

  • Push-ups
  • Dumbbell Presses
  • Tricep Dips

Full body exercises:

  • Squat Thrust
  • Plank walks
  • Mountain Climbers

The face cards continue counting up: Jack = 11, Queen = 12, King = 13, Ace = 1.

Pick one exercise for each suit from each category, shuffle the cards, turn on some music, and begin the workout.  To make the workout more fun challenge some friends to join you and see who can complete a deck the fastest.


Cinnamon Cranberry Oatmeal

Cranberry Cinnamon Oatmeal

Cranberry Cinnamon Oatmeal

Try our new Cinnamon Cranberry Oatmeal for breakfast! With heart healthy oatmeal, cranberries packed with antioxidants and tasty cinnamon, this is a great way to start the morning!

Cinnamon Cranberry Oatmeal

1/3 cup oats

2/3 cup water

¼ cup cranberries

½ tsp. cinnamon


Add almonds shavings or banana slices

For high training athletes add a teaspoon or two of peanut/almond butter for more protein.

Who We Are

Welcome to Tri-Fit Nutrition,

Coming to you from Oxford, MS We are three college students, helping you live a healthy and fit life (yes, we practice what we preach and we love it!). The three main points we will hit on are nutrition, recipes, and exercise. Margaret, a dietetics major who specializes in cooking, will be providing a large variety of recipes for breakfast, lunch, snacks, and dinner. They are DELICIOUS, and easy for anyone to make. Krista, an exercise science and a dietetics major will be providing you nutritional information and exercise education to help you live a healthier and more energetic lifestyle. We are not here to take away the foods you love, we are here to help you incorporate healthier foods to the foods you already love. McKenna, an exercise science major will be coming at you with exercises and workouts to help you shed fat, gain muscle, and become a healthier individual all around. She will be posting pictures of various exercises that she has designed that will help any individual. McKenna makes exercising fun, which is how it should be for everybody.


We are tri-fit nutrition, we are not here to put you on a diet, we are here to implement a lifestyle change. Everything we preach, we practice. We want to show you how to develop a healthy lifestyle without starting a “diet.” We are happy to share with you the information that we have acquired as college students. Recipes, nutrition, and exercise are the three things that you need, and we are here to distribute that information to you!