404 Practical Nutrition Challenge: 11 Tips For Better Health

Practical Nutrition Challenge: 11 Tips For Better Health

Making the commitment to “better health in 2014” may sound good, but with so much information out there we recognize it can be overwhelming to know where to begin. We’re so happy you’re taking the time to read this post! It priorities and highlights where we feel your focus should be as you think about health related changes you may want to make for the upcoming year.

PN Mascot: Representing the Foundation Of Health!

PN Mascot: Representing the Foundations Of Health!

Anyone who knows Amanda or me knows that we’re goal setters who are always up for a challenge…especially when it comes to trying something new that we know will benefit our health. Recently, I (Ana) started a new 20 minute “move my body” routine that leaves me feeling amazing even when I don’t have enough time for an “official” workout (you can email Amanda or me if you want to learn more about that routine- I’m hooked!). As we approach the new year and come out of what may have turned into a few “toxic” few weeks food wise, you can set similar goals for your food habits. Here are a few simple ideas to get you going. We suggest picking one a week, and building an arsenal of healthy food related tips and tricks that can make a huge impact on your overall health if maintained over a period of 3 months or more:

  1. Include a mug of hot water with fresh lemon daily- this contributes to alkalizing the body (some studies show that cancer cells cant thrive in an alkaline environment), and promotes gentle daily detox
  2. Drink half your body weight in oz per day of water (more depending on your exercise routine)- this will help you take a healthy poop at least once a day and also keep food cravings at bay
  3. Make sure you are getting enough high quality omega 3 fatty acids on a daily basis. The form our body utilizes best come from cold water, minimally processed fish.  If you don’t eat a lot of  fish take some god fish oil (ask us if you have questions on this- individual needs vary and the quality/integrity issues with fish oils is particularly high in the supplement industry)
  4. GREEN AND RED FRUITS AND VEGETABLES! Get 2-3 cups of these life givers every day (organic if possible!)- kale, spinach, brussel sprouts, beets (check out Amanda’s balsamic beet recipes and develop a new relationship with these guys!), arugula, sprouts, berries, pomegranates, etc. etc.
  5. Buy your meat locally and organic/grass fed (for red meat) whenever possible
  6. Eat 3-4 organic eggs per week (the whole egg!)
  7. Try not eating food that comes in a package for one week and see how you feel- instead make 2-3 “batch” cooked recipes throughout the week for lunches and dinners- cook once and eat 3 times! For breakfast and snacks try some nuts, fruit, eggs, smoothies, or Greek Yogurt- all of these just involves some thinking ahead
  8. Keep a food journal for a week- but don’t focus on the food you’re eating- focus on the thoughts/feelings you have before you eat- what have you eaten all day up to that point? Are you hungry or thirsty? What is driving your hunger- social setting? Routine? Boredom? Other emotions? Getting a handle on the psych behind our own food choices is empowering and ushers in lasting change
  9. Check out the ingredient list on all the food you eat- forget about the number and nutrition facts. Instead, make sure what you’re eating really have in it what it claims to be (i.e. granola bar- is it 1% granola and 99% chemicals and sugar? i.e. sports drinks- is it artificial flavors, sugar, and chemicals or real food based sources of electrolytes (lemons, maple syrup, sea salt, etc) that have what your body needs?) Again, more of a thought process technique
  10. Try including fermented foods every day for a week. Not only do they improve the count of “good belly bugs” aka probiotics (strengthening our immune system and improving brain health- brain/gut connection), they contain live enzymes that help break down our food (you might notice a flatter stomach),  and B vitamins for lots of energy. They aren’t as overwhelming as you think- easy sources are found at all health food stores and include Kefir (much like yogurt!), Kombucha (yummy fizzy tea like drink!), sauer kraut, fermented carrots or cucumbers, etc!
  11. Last but not least, know your body. Take some time to learn what your individual nutrition needs are. Think about what makes you feel the best/most alive/best levels of energy and relate those feelings to the food choices you were making during that time. Haven’t experienced how your food choices can boost your mood, success, relationships, and happiness in your life yet? Take some time and see what you might be missing in your diet- you will be surprised how much a few small changes in your diet can affect many areas of your life for the good

In our mind, overall wellness involves the optimal healthy of mind, body, and spirit. On a physiological level, the above combination of these 10 simple habits result in steadier blood sugar levels, a healthy body weight, reduction of overall systemic inflammation, a stronger immune system, and a more efficient detox system in your body. When thinking about making some health changes for the new year and doing some “damage control” from the holidays, think about all the positive things you CAN do not about the things you will have to give up. Positive thoughts lead to positive actions!

Keys to success always include:

  • Accountability
  • Measurable Goals to Track Your Progress
  • Know Why You Want to Reach Your Goals- Be Internally Motivated and Remind Yourself of This Frequently
  • Predicting Your Potential Road Blocks
  • Just Getting Going…
  • And Just Keep Going!

Here’s to the health and happiness of you and the ones you love! Merry Christmas and Happy New Year!

As always, stay well, eat well, and have a beautiful week!

Ana and Amanda 🙂

About Ana Elisabeth

I am a Registered Dietitian/Certified Nutritionist. A few of areas of health I address with my clients include Diabetes and weight management, sports nutrition, and holistic detoxification. [Full Bio]