Today marks the first day of National Bike Month. May is the month we celebrate this awesome mode of transportation and fun way to stay fit. Biking offers all sorts of benefits to both the rider and the environment. If you are looking for a low impact way to get and stay in shape, look no further.

Red, orange, yellow...Naturally, yellow is the next color on our list as we eat and drink our way through the rainbow. Yummy You is full of amazing nutrients like water, fiber, vitamins, minerals, and phytonutrients galore; this smoothie can go a long way in improving our health and beautifying our skin.

Yummy You is one of the sweeter smoothies in this series. I like to make it when I'm craving a sweet treat. It satisfies my sweet tooth, gives my tastebuds what they want, and gives my body what it needs. It's an excellent source of fiber, Vitamins, A, C, and B6, niacin, folate, magnesium, potassium, copper, and manganese. It's also packing quit a bit of vitamin K, pantothenic acid, iron, and phosphorus.

I confess! I have absolutely no clue EXACTLY how many more calories a quarter cup of almonds provides compared to a quarter cup of pistachios. Daily, people ask me how many calories are in a food and I typically have to answer, "I don't know, I'll have to look it up." They then usually look at me with an expression of shock and dismay. Oh, the scandal!

It's expected that as a dietitian-nutritionist I have a database of calorie counts for every food under the sun in my mind. It's also assumed I count calories myself to guide my dietary choices and teach others to do the same. But honestly, none of these three are true.

Do I think calorie counting has value? Absolutely! Do I stress it when I meet with patients? Rarely. Why not? Because low calorie does not necessarily equal healthful or beneficial. From what I have seen, focusing on calories breeds (or maybe it is the result of) a mindset of deprivation and punishment.

I'm back with another smoothie recipe. We're still eating (and drinking) the rainbow for better health and enhanced beauty. Next up is Ooh La La (alliteration with the letter O was not nearly as easy as it was with the letter R for our Ravishingly Radiant red smoothie. I did the best I could.) This smoothie is orange in color, but surprise, surprise there's not a single orange in it.

So if our orange smoothie doesn't have an orange in it, what is giving it that outstanding color? Mango, carrot, and turmeric. These 3 beauties lend more than just color; they also provide fiber, vitamins, minerals, and phytonutrients.

It also includes ginger, banana, and cauliflower. Not sure about adding cauliflower to your smoothie? Trust me. I often advise my veggie-phobic patients who are looking for a way to add vegetables to their diet to try adding vegetables to fruit based smoothies. The inevitable question they all ask is, "Won't I taste it? Which ones won't taste so bad?" I always suggest cauliflower because its flavor is relatively mellow. I have yet to hear a complaint.

Ooh La La (don't you love saying that?) is packing a whopping 12.5 g of fiber; that's half of the daily recommended amount. It's also an excellent source of vitamins A, C, K, and B6, as well as folate, magnesium, potassium, copper, and manganese.

Looking for a good source of vitamin E, thiamin, riboflavin, niacin, pantothenic acid, calcium, iron, and phosphorus? You need look no further. Bottoms up

This delicious red smoothie is first on deck in our Eat (and Drink) the Rainbow for Radiant Beauty series. Remember, the pigments, specifically the carotenoids in fruits and vegetables, increase the red and yellow tones in our skin. Eating more fruits and vegetables can result in a natural glow from the inside out.

This smoothie is rich in Vitamins A, B6, C, and K, thiamin, riboflavin, folate, iron, magnesium, potassium, copper, and manganese, as well as fiber.

It is also a good source of Vitamin E, niacin, pantothenic acid, zinc, calcium, and selenium.

The flaxseed delivers omega 3 fatty acids and omega 6 fatty acids in just the right ratio. Pair it up with nuts, yogurt, or a boiled egg or two for protein and a thoroughly satisfying breakfast.

We have all been told a million times we need to brush twice a day, floss regularly, avoid too many sugary drinks and foods, and see our dentist for cleanings and check ups every six months to have a healthy set of teeth. That's not news to anyone. What is not as widely known is that the above steps are necessary for a healthy heart and possibly improved fertility.

Good oral hygiene is important to more than just our pearly whites. For far too long we have seen our dental health as an island to itself. It's time to reconnect our mouths to the rest of our bodies. 

The link between heart health and dental health has long been established and widely studied but the connection between dental health and fertility has not been explored as much. Though we don't have a lot of research about it, what we do know is women with periodontal disease seem to take longer to get pregnant than those without periodontal disease.

Taking excellent care of our teeth and gums is one more thing we can do to stay healthy, and possibly fertile, for as long as possible. In addition to regularly scheduled dental exams and good at home dental habits, there are foods we can eat to help keep our teeth and gums healthy.

I love talking, reading, and writing about the role a healthy diet can play in enhancing the natural beauty all women possess. Love it.

Fortunately for me, there are plenty of studies out there showcasing the many benefits different foods and nutrients have on our appearance. Pubmed and CLIO are my Dylan's Candy Bar. Some foods, beverages, and supplements can help treat acne, prevent skin aging and protect skin from the effects of the sun, increase elasticity, improve hydration, and so much more. 

Because of my own ongoing battle with skin issues, the role of nutrition in the appearance and health of skin is something I am always eager to learn more about.

This month I'm determined to journal consistently. Every. Single. Day. I recently read The Miracle Morning, a book which walks you through properly setting the tone of your day by completing six daily practices. Journaling (or scribing as it is called in the book) is one of the daily practices emphasized to set your mind on the right track to achieve your goals and dreams.

Many accomplished people attribute at least a portion of their success to journaling. I'm fully committed to joining that group.

I think I'll mostly free write, letting my mind wander where it will. I want the words that fill the pages to be uncensored and honest. Although, I did read something today that has my mind spinning and I am eager to get my thoughts on paper. What was it? A simple question: "Why are you hiding?"

To make this more fun, I have two lovely journals ready to receive my thoughts and ideas. I also made peacock feather pens to add some color and beauty to my daily routine.

I was curious about what science had to say, if anything, about the benefits of expressive writing. I was pleasantly surprised by what I found!