Well let's see. Milk, vanilla creamer, apple juice, Greek yogurt, cottage cheese, too many condiments to count, a drawer filled with sliced deli meats and cheese for sandwiches, a bin with veggies for salads, omelets and stir fry, and a bin with the fruits of the season; strawberries, blueberries, cantaloupe and grapes.

Ok, so what's in your fridge? Go ahead and take a look. I know it's crazy right? What should be in there? We go shopping for groceries every week and sometimes it seems we aren't choosing the right things for our fridge for the week. All we really need is a plan. A good eating plan will help us so our choices are easy and convenient. How about a snack section where carrots, snap peas and cheese sticks can reside? Or a section where you keep the yogurt, fruit and cottage cheese for a quick breakfast or smoothie as you dash out the door?

The fridge needs to become a place where the goods are stored that make us feel wonderful on the inside. If you look good on the outside then you need to look good on the inside too. The way to do this is to get the fruits and veggies everyday to ward off disease. Fruits and veggies are packed with antioxidants that fight heart disease, diabetes and cancer. All you need is 7-9 servings of fruits and veggies everyday to be healthy and well. An MD friend of mine called broccoli a colon sweeper and fresh cherries an anti-inflammatory miracle for your achy muscles. Just think of all of the nutrients that are packed in the fresh food aisle. Go there first and spend your money for these items and learn to use these foods for your health.

You may be wondering why as a physical therapist I care about what is in your fridge. Well its because what is in your fridge goes in your body and if all that is in there is wine, cheese and an old apple, you and I are in trouble. Years ago I had a beautiful woman in my office and she was recovering from a major surgery. We were exercising in the gym and she became fatigued after only three minutes of training. It was only 9:30 in the morning so I asked her what she had had for breakfast. She said a cup of coffee and a piece of dry toast. She had been up since 7 a.m. I said it is not possible for your body to heal and be well with so little food and especially no protein, fruits or veggies. She smiled and said she was trying to stay fit. I told her that is not the way to stay fit. You have to feed the body good food to be well. So we started increasing her protein and fruits and veggies each day so she could get stronger and she did just that. Soon she was able to work out for the full hour with no problem.

As you can see what you eat and drink matters to me, so this week as part of our health and wellness campaign to Look Better Naked, on Thursday from 10 a.m. to 3 p.m., you can come into my office in Coeur d'Alene and get a free nutritional biomarker scan. The scan takes 90 seconds and it can tell if you are eating enough fruits and veggies each day. This test will help you know if you are at risk for heart disease, eye issues, diabetes and cancer. The scan usually cost $20 but we are doing it for free as to kick off the summer part of our wellness series. Call 667-1988 and talk to Valerie to schedule a 15 min appointment to be scanned and figure out if you are on track with your health. Also remember to bring the list of what's in your fridge, we want to know.

Sheree DiBiase, PT, is the owner of Lake City Physical Therapy. She and her staff can be reached in their Coeur d'Alene office at (208) 667-1988, and in their Spokane Valley office at (509) 891-2623.