Quote of the Day

This is a great message!  “I stand for honesty, equality, kindness, compassion, treating people the way you want to be treated and helping those in need.  To me those are traditional values.  That is what I stand for.”  –Ellen Degeneres

As stated by Ellen at the end of every show, “Be kind to one another.”

Tawnie Goodwin

We’re in London Love!

Hi All,

After docking in Southampton my friends and I took an hour and a half train ride to London.  We immediately hopped on the London Eye for an overview of the city.  The London Eye is 443 feet tall–so high that the people below us looked like specks.  Many of the pictures below are taken from the London Eye.

One of my favorite days was a bike tour of the city.  We were able to see the city full-fledged in a way we couldn’t if we had taken the London Underground or a taxi.  London itself holds a fast paced environment.  Its people are well dress and the architecture is grandeur.


Tawnie Goodwin

Miss Oklahoma Scholarship Pageant 2013

I am ecstatic to have competed in the Miss Oklahoma Scholarship Pageant and to have placed fourth runner-up and preliminary interview winner!  Within the organization I have been able to pursue my life’s passions of public speaking and nutrition through my platform Fit Kids Healthy Nation: Nutrition Education for Adolescents.  I am so grateful to be a part of an organization that complements my beliefs and personality so well.  Below are a few moments from the week along with the people I enjoyed them with:

Tema, Ghana: Joy in Simplicity

Aside from the cultural encounters I experienced abroad, the emotional impact of my travels were felt in great depth.  I felt most every adjective and action verb in the dictionary.  At times I was saddened and humbled.  At other moments I was astonished and filled with great gratitude and excitement.

My friends and I visited the people’s market in Ghana.  It was clear that we were not supposed to be present; however, for the most part the people were welcoming.  As we walked through maze-like halls under hanging tarps and fabric I noted the food for purchase was scattered across the ground.  It should be noted that although these types of conditions are improper for us in the States, the Ghanaian people have build up immunity to this different set of sanitation rules.

I often wondered how I would return home after viewing such poverty and be able to continue the blessed life I lead.  So many of the people I came into contact with in Ghana owned less than I had carried with me onto the ship.  Although the Ghanaians had little material possessions,  they were very rich in spirit and presented a carefree attitude.  I contribute the joy the Ghanaians possess  to their modest lifestyles.  The Ghanaians taught me to appreciate and value the simplicities of life–family, work, and the blessings of health.


Tawnie Goodwin

Costs of Eating Healthy: Eating Organic Part 2

As I stated before, upfront costs associated with proper nutrition are monetary of course, and time; in contrast,  I will argue that eating unhealthy can also be pricey.  My opinion stands that it is more profitable and even more convenient to pay the price for good health in the grocery store.  Neglecting the body by consuming of chemicals and pesticides can lead to cancer or other abnormalities of the body.

But it is so expensive!  A large contributor to increased expense in the market is the consumption of empty calories.  Empty calories are found in foods like soda pop, chips and candy bars.  These foods have large amounts of calories (a measuring stick for food energy) but no substantial vitamins or minerals.  If we are not feeding our bodies the nutrients they are begging for our bodies will continuously ask for food.  This lack of satiety, or constant state of hunger, leaves us reaching for another round of potato chips.  The cycle of eating empty calories supports one of the many theories making clear that junk food is a staple which contributes to obesity.

Below are a few tips that I use to cut the costs in the marketplace.

1.  Buy in bulk.  Bulk foods are generally cheaper.  Time can be saved as well by cooking in bulk and storing meals in portion size containers to be consumed throughout the week.  No matter if you are single or have a family of five, buying and cooking in bulk is much more efficient.

2.  Swap your proteins.  Try alternating beans or legumes in place of meat for a good quality protein and fiber source.  One large bag of beans is almost 90 cents cheaper per serving than chicken.

3.  Grow a garden.  The Center for Disease Control (CDC) suggests 2 hours and 30 minutes of “moderate-intensity aerobic activity” per week for adults.  (CDC, http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html)  Save money, engage in a family project, and exercise by growing a garden.

Lots to come,

Tawnie Goodwin

One Day in Lisbon, Portugal

Good Thursday Afternoon!

These photos represent only one day of my adventures in Portugal.  The town we visited, Lisbon (Lisboa), is the capital of Portugal and is the largest city in the country.  The city’s stacked homes were tucked between the hills and reside just off the ocean.  My friends and I walked aimlessly through the streets finding ourselves at food markets and coffee shops for snacks, coffee, and lunch.  These shops are locally owned and open mainly for older gentlemen reading the morning paper and women shopping for their evening meal preparations.  Pay close attention to the tile art in the pictures.

Enjoy your day,

Tawnie Goodwin



Quote of the Day

I love this quote from Randy Pausch’s book, The Last Lecture:  “The brick walls [in life] are not there to keep us out.  The brick walls are there to give us a chance to show how  badly we want something.”

If you haven’t heard of Randy Pausch check out his lecture on YouTube.  He has a really inspiring story and presents gratitude for life in a different light.

Tawnie Goodwin

Costs of Eating Healthy: Eating Organic Part 1

No great athlete or beloved dignitary ever advanced his or her goals without hard work and initial sacrifices.  Adopting any other philosophy when pursuing health is counter productive.  Today’s society often pushes individuals to place health on layaway and to maintenance the body later.  The only issue with this mentality is that we are only given one body for the entirety of our lives.  Our goal for our health should be to possess the ability to live life fully and productively during the time we have.  

Eating organic is one way to maintenance the body so it may replenish its system without damage.  In the paragraphs and posts that follow you will find basic information about organic foods along with thrifty spending tips.  Remember, once an initial change is made the task of repeating that challenged becomes increasingly simpler.   The hardest part of restructuring the diet is getting started because it is the most time consuming.  LET’S GET TO IT!

What is organic?  I found this definition by the United States Department of Agriculture (USDA) National Organic Program (NOP):

“Organic food is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations.  Organic meat, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones.  Organic food is produced without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.  Before a product can be labeled ‘organic,’ a Government-approved certifier inspects the farm where the food is grown to make sure the farmer is following all the rules necessary to meet USDA organic standards.  Companies that handle or process organic food before it gets to your local supermarket or restaurant must be certified, too.” (USDA, http://www.nal.usda.gov/afsic/pubs/ofp/ofp.shtml)

Which foods MUST be consumed organically?  Meet the Dirty Dozen and the Clean Fifteen.  The United States Department of Agriculture and Food and Drug Administration researched amounts pesticide debris within the fruits and vegetables we eat.  (EWG, http://www.ewg.org/foodnews/summary/)  These foods have been ranked the from those consider dirtiest to clean.  In other words, the Dirty Dozen are twelve foods we should not eat unless they have been organically grown.  The Clean Fifteen are fifteen fruits and vegetables that are least disturbed by pesticides.  (EWG)

Here you go:

Dirty Dozen– Apples, Celery, Sweet Bell Peppers, Peaches, Strawberries, Nectarines, Grapes, Spinach, Lettuce, Cucumbers, Blueberries, and Potatoes

Clean Fifteen– Onions, Sweet Corn, Pineapples, Avocado, Cabbage, Sweat Peas, Kiwi, Cantaloupe, Sweet Potatoes, Grapefruits, Watermelon, and Mushrooms

The following link is a full list of the foods tested:  http://www.ewg.org/foodnews/list/ This link offers a more in depth read about pesticides and organics:  http://www.ewg.org/foodnews/press/

Challenge of the Week:  Place a list of the Dirty Dozen and Clean Fifteen in your purse or wallet.  You may rather take a picture of the list with your cell phone.   Begin to fill your shopping cart with items that will sustain your long term health.  Small steps climb mountains.  

Lot’s to come,

Tawnie Goodwin

Sources: USDA, NOP, and EWG