Post-holiday bloat? 7 tips to reset and nourish your body

After an amazing Thanksgiving Day celebration, it's time to refocus on our nutrition and get back on track! 🎉🌱

 

Here are some tips to help you reset and nourish your body after enjoying those delicious holiday treats:

Hydrate, Hydrate, Hydrate

Start by hydrating your body with plenty of water. Proper hydration supports digestion, helps flush out toxins, and replenishes your system. Aim to drink enough water throughout the day to keep yourself refreshed and revitalized.

Fill Up on Fresh Fruits and Veggies

Load up your plate with an abundance of colorful fruits and vegetables. These nutrient-rich powerhouses will provide you with essential vitamins, minerals, and antioxidants, while keeping your meals light and refreshing.

Prioritize Lean Proteins

Enjoy some of that leftover turkey with some spring greens. Protein is essential for muscle repair and satiety, helping you feel satisfied and preventing overeating.

Embrace Whole Grains

Opt for whole grains like quinoa, brown rice, or whole wheat bread instead of refined carbohydrates. Whole grains are packed with fiber, providing sustained energy and promoting better digestion.

Mindful Portion Control

Pay attention to portion sizes and listen to your body's hunger and fullness cues. Enjoy your meals slowly, savoring each bite, and stop eating when you feel comfortably satisfied.

Plan and Prep

Set yourself up for success by planning and prepping your meals ahead of time. Having nutritious options readily available makes it easier to make healthy choices and avoids relying on unhealthy convenience foods.

Get Moving

Engage in physical activity that you enjoy, whether it's a brisk walk, a workout session, or a dance class. Exercise boosts your metabolism, improves mood, and helps you feel energized.

 

Remember, it's all about balance and consistency. Don't be too hard on yourself for indulging during the festivities. By adopting these healthy habits, you'll get back on track and continue your journey towards optimal health.

 

For a nutritional reset any time of year, try a 3-day reset or a 21-day reset, guaranteed to nourish your body for optimal function.

 

Cheers to a refreshing post-holiday reset! Let's nourish our bodies, embrace wellness, and keep striving for our health goals. 💪🥗🌟

Can Nutrition Help Slow Down the Aging Process?

We all age. That fact is inevitable.  But a lot of the negative changes that take place in our bodies are not. As we age, we become more susceptible to such things as heart disease, osteoporosis, diabetes, and arthritis. However, medical research has shown that proper nutrition can slow down and even prevent many of these ailments.

It is estimated that nearly one half of all health problems in the elderly are directly related to poor nutrition. The elderly are by and large some of the most poorly nourished people. Some reasons for this are as you age your sense of taste and smell decreases, it is harder to chew, and you just don’t feel hungry.

In some cases, financial reasons may affect the food choices you make and it may be harder to get out and shop for food due to various physical factors. In addition, as you get older your body may not be able to absorb some of the nutrition from food as well as it could when you were younger. In some cases, a good multivitamin(preferably in liquid form) could help offset this. Your doctor or a good nutrition coach can help you find one that’s right for you.

Here are a few things that you can do to plan for better nutrition in your diet and a healthier life as you get older:

1. Plan out regular meals for each day and try to include vegetables in at least 2 of them every day. If you must snack, use fruits and vegetables rather than junk food like potato chips and candy.
2. If you have problems chewing meat, try going with things like fish and ground meats. Also try to eat more soups as they can have plenty of nutrition in them and they are great choices if you are on a budget.
3. Make meals more interesting by inviting a friend to lunch or dinner once in a while. Sometimes it can get boring to always eat alone and having someone over can entice you to get more creative with meals than you might when eating alone.

One thing you can do to ensure that you’ll be getting better nutrition is to make each plate colorful. Different color vegetables for example generally contain different nutrients so the idea here is, mix it up.

Growing old may be inevitable but that doesn’t mean you can’t grow old gracefully and healthier and with a steady diet of proper nutrition, you can maintain better health well into your golden years.

Beginners Guide To Healthy Eating

If you’re currently not eating a healthy diet, it can be difficult to start such a plan. However, healthy eating along with some exercise is very important for maintaining a good bodily function and goes a long way towards living a disease-free life. If you struggle with healthy eating, then you know that breaking unhealthy habits can be the most difficult part of the process. Therefore, if you truly want to live the best lifestyle possible, it is important to follow tips in order to start eating a healthier diet. 

Get rid of temptation.

A great first step when you want to start eating your way to a healthy lifestyle is to rid your home of all temptations that will distract you from following better eating habits. Ideally it would be a wise course to keep junk foods and beverages out of your house so as not be tempted to snack during the day. If you’re worried about getting hungry, keep healthy snacks like carrot sticks, yogurt, fresh fruit, or whole-wheat crackers on hand. If you find that you just cannot bear to toss out the sweets, try keeping something tiny on hand, peppermints or barley sugar. Eating a few, (emphasis on few) of these won’t ruin your diet but also will give you that little sugary fix you crave.

Learn how to listen to your body.

Another great step to healthy eating, when you’re first starting the process, is to take a few moments to learn what foods are the healthiest for you and how they work within the body. To begin healthy eating, we must start with a healthy mindset. Most people understand that fruits, vegetables, and lean meats and dairy products are good for you, but few people understand why. The key is learning about nutrients. When you understand how specific nutrients work and why you need them, it becomes more reasonable for you to make healthier choices for your body. Knowledge really is power!

Preparation is a major key when starting a new healthy diet. 

You must take into consideration your schedule for meals. If you often eat in a hurry at odd times of day, you are probably more inclined to grab fast food which will probably do more harm than good. So, plan ahead! Instead of grabbing a fast-food lunch on the go, take a bagged lunch to work, complete with a healthy wrap and some fresh fruit and vegetables. Remember not to forget your evening meal, a simple plan to have a meal ready before you get home would be perfect, but in our fast-paced lifestyle, sometimes this just can’t be done. One way to solve this problem is to plan out your evening meals for the week, on your days off. Perhaps just before you do your weekly shopping. Another warning: when going to the supermarket, do not go food shopping hungry because if you're anything like me, one or two chocolate bars won’t hurt! That becomes the first break in your healthy eating. 

Initially, many will find it very difficult to make those necessary changes to healthier eating. Along with the difficulty of change, you may not feel well for a short period of time. Usually this is normal as your body is adjusting to your new and improved lifestyle and is cleansing itself from the unhealthy toxins built up from poor eating habits. However, if this feeling continues or you are worried a visit to your doctor would be the correct thing to do.

Start with baby steps and give yourself some grace. 

Even if you only replace one soda a day with a glass of water, you are really improving your calorie intake. If you eat fast food every day for lunch, try replacing that half of the time with better quality foods. When you start by taking small steps you aren’t cutting out all the foods you love all at once. By taking your time to learn about your eating habits and slowly replacing them with better meals, by taking the time to learn and understand why you should be doing that and making the necessary changes in an orderly fashion, you will feel much better within yourself physically, mentally, and emotionally and well on the road to becoming as healthy as you can be.

7 Tips to Mastering Basic Meal and Menu Planning for a Healthy Lifestyle

In our fast-paced lives, maintaining a healthy lifestyle can sometimes feel like a daunting task. However, with a little bit of organization and planning, you can take charge of your nutrition and make healthy eating a seamless part of your routine. In this blog post, we'll delve into the art of basic meal and menu planning, equipping you with practical tips and strategies to nourish your body and support your well-being.

1. Assess Your Goals and Dietary Needs:

Before embarking on your meal planning journey, it's important to assess your goals and dietary needs. Are you looking to lose weight, gain muscle, or simply maintain a balanced lifestyle? Consider any dietary restrictions or allergies as well. Understanding your unique requirements will help you tailor your meal plan accordingly.

2. Create a Weekly Meal Planning Routine:

Set aside a specific day each week to plan your meals and create a menu. Take into account your schedule, including work, school, and other commitments. Identify the number of meals you'll need to prepare and whether you prefer cooking fresh each day or preparing meals in advance.

3. Prioritize Balanced Nutrition:

Aim to include a variety of nutrient-dense foods in your meals to ensure a well-rounded diet. Incorporate lean proteins, whole grains, colorful fruits and vegetables, and healthy fats into your menu. Experiment with new recipes and flavors to keep things exciting and prevent monotony.

4. Make a Grocery List:

Once you've planned your meals for the week, create a detailed grocery list. Stick to the perimeter of the grocery store, where fresh produce, lean proteins, and whole grains are usually found. Avoid impulse buying by staying focused on the items you need to support your meal plan.

5. Prep and Batch Cook

To save time during the week, consider meal prepping and batch cooking. Chop vegetables, marinate proteins, and cook grains in advance. Portion out meals into containers for easy grab-and-go options. This will help you stay on track and resist the temptation of unhealthy convenience foods.

6. Stay Flexible and Allow for Variety

While planning is essential, remember to leave room for flexibility and variety in your meals. Incorporate seasonal ingredients, try new recipes, and allow for occasional indulgences. Enjoying a wide range of flavors and textures will make healthy eating a pleasurable and sustainable experience.

7. Listen to Your Body

Pay attention to your body's hunger and fullness cues. Don't feel compelled to strictly adhere to your meal plan if your appetite or preferences change. Be mindful of portion sizes and practice intuitive eating, honoring your body's signals for nourishment.

Conclusion

Mastering basic meal and menu planning is a powerful tool for maintaining a healthy lifestyle. By investing a little time and effort into organizing your meals, you can establish a foundation for nourishing your body with wholesome foods. Remember, consistency is key, and small steps toward healthier choices can lead to significant long-term benefits. So, embrace the art of planning, explore new flavors, and savor the joys of a balanced and nutritious life.

Note: Consult with a registered dietitian, nutrition coach or healthcare professional for personalized guidance based on your specific dietary needs and health conditions.

A Healthy Guide to Good Nutrition

Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I suggest, is no! Overall body composition and health improvement as well as weight gain or loss must be factored into the equation or you could be heading for problems. The right nutrition can help to reduce the risk of a myriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.

To function properly, your body must have the correct combination of nutrients:

Carbohydrates

They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.

Proteins

Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat. 

Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.

Fat 

Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.

Vitamins

These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease. 

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot. 

Minerals and trace elements

These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure. 

You should follow several guidelines to create a well-balanced, nutritional diet. First, try to consume 2 1/2 cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low-fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.

Excellent nutrition is the basis of a healthy diet. For simple meal plans that have all the components of this healthy guide to good nutrition and suits your lifestyle, TAKE THE QUIZ!

10 Small Steps To Improve Your Health

Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health. 

"Small steps are achievable and are easier to fit into your daily routine," says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. "They are less overwhelming than a big, sudden change." 

Here are 10 to try:

1. Keep an eye on your weight and work on making sure you are not gaining extra lbs. Even if you gain just a pound or two every year, the extra weight adds up quickly. 

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk. 

4. Switch three grain servings each day to whole grain. If you're like the average American, you eat less than one whole grain serving a day. 

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat. 

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.

10 Ways To Sneak Some Extra Fruits And Vegetables In Your Family’s Diet

We all know by now that we should be eating at least five servings of fruits and vegetables each day. But knowing and doing are two different things, aren’t they? Sometimes it is just not easy to get them all in there. We are constantly tempted to fill up on convenience and junk food. If your family is anything like mine, they’d much rather fill up on a bag of chips or a bowl of rice or pasta instead of trying an apple or a plate of steamed broccoli. So we’ll have to get creative. Here are a few ideas to “sneak” some extra vegetables and fruits in your family’s diet. 

1. Start the day with a breakfast smoothie. 

All you have to do is throw some fruits, low-fat yogurt and ice in a blender. You may also want to add a scoop of protein powder in there for good measure. Just blend for a few seconds and you have the perfect breakfast ready to go. I like to sip mine about an hour before a sweaty yoga session. To make it even more appealing for your kids, use some frozen yogurt in the smoothie. They won’t believe that they’re not having a milk shake for breakfast. 

2. Dried fruit makes an excellent snack any time of the day. 

Add some small cartons of raisins to your child’s lunch box, pack some yogurt-covered raisins in your husband’s briefcase and keep some trail mix sitting around for snacking. You can also add dried fruit to oatmeal and cereal in the morning. My family loves banana chips in their breakfast cereal. 

3. Add some fruits and vegetables to your family’s sandwiches. 

You can add some banana, sliced apples or strawberry slices to a peanut butter sandwich. Top a turkey sandwich with lettuce, tomato, cucumber and anything else they will eat. You can even make a sub shop style vegetable sandwich by combining several different vegetables with some mayonnaise and cheese on bread. 

4. Have a salad bar at dinner. 

Set out a variety of chopped vegetables, some cheese and croutons as well as several choices of salad dressing along with the lettuce and let everybody create their own perfect salad. 

5. Let them drink their fruits and vegetables. 

Keep an assortment of fruit and vegetable juices in the fridge and encourage everyone to drink them as a snack. Get creative. You could start “family cocktail hour” by pouring everybody a glass of his or her favorite juice over ice. Add some straws, cocktail umbrellas and sit together to talk about how everybody’s day went. 

6. Try this for dessert. 

Put a small scoop of ice cream or frozen yogurt in a bowl and top it with lots of fresh or frozen fruit. 

7. Offer fruits and vegetables as snacks. 

You can cut apples into slices and top them with peanut butter or cheese. Cube cheese and serve with grapes. Cut up some fresh veggies and serve them with ranch dip. And of course there’s ants on a log. Spread some cream cheese or peanut butter on the inside of a stick of celery and sprinkle raisins on it (wow, fruit and vegetable in one snack). 

8. Try some new fruits and vegetables. 

Pick something exotic to get your family’s curiosity. With a little luck their curiosity will outweigh their initial apprehension to trying something new. You could try artichokes, plantains, papaya, mango, star fruit, or anything else you can find in the produce department of your local store. 

9. Make a pot of vegetable soup or a stew that’s heavy on veggies and easy on the meat. 

Both of these make some great comfort food when the weather gets cold. 

10. Start “My Veggie Day”. 

Each family member gets to pick a vegetable one day of the week. They qualify to pick a vegetable as long as they tried each vegetable the week before, otherwise they lose a turn and Mom gets to pick. 

Incorporate a few of these ideas and you will have everyone in your family eating more fruits and vegetables in no time.

Bonus tip:

Now that everyone in the family has gotten a taste for it, make sure you always have plenty of fresh fruits and veggies available and ready to snack on.

Eat Your Stress Goodbye - Stress Reducing Diet

When you’re stressed out, the foods that you’re turning to are most likely going to be traditional ‘comfort’ foods – think big meals, take-out, fatty foods, sweet foods, and alcohol. Let’s face it – we’ve all found some comfort in a tasty meal and a bottle of beer or glass of wine when we’ve been stressed out or upset about something. However, this isn’t a good permanent solution.

When you’re turning to unhealthy foods you can feel better temporarily, but in the long run, you will feel worse. When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, and in some cases less able to concentrate and focus. All of this can lead to even more stress.

Foods that Fight Stress

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods are best to choose and which to avoid when it comes to combating stress and helping you to deal with feelings of stress and anxiety. The best way to fight stress is to have a healthy, balanced diet which includes a moderate amount of each of the different food groups.

Filling up on foods such as whole grains, leafy vegetables, and lean proteins as the basic staples of the diet is the best way to ensure that your body gets the optimum amounts of nutrients to fight both physical and mental health problems. When it comes to choosing the foods to eat, some have a range of great properties which help the body to combat stress. Choosing these stress-busting foods will help to heal and calm your mind permanently, rather than providing a temporary fix.

Some of the best stress-fighting foods include:

Avocado - Avocados are a creamy and versatile fruit which can be eaten in a range of different ways whether you enjoy it raw, made into sauces, dressings and dips, or in a smoothie. These nutrient-dense fruits have the properties to stress-proof your body, thanks to their high glutathione content which specifically blocks the intestinal absorption of certain fats which cause oxidative damage. Avocados also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit, which boosts their stress-busting properties. However, be careful with portion control when eating avocado, as it is high in fat.

Blueberries – If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a great way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially antho-cyanin, which means that this berry has been linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind – all of which can help you to better deal with stress.

Chamomile Tea – Of course, it’s not all about what you’re eating when it comes to managing stress; what you’re drinking can also alleviate or worsen the stress you're feeling. Drinking liquids which are high in sugars and caffeine, such as coffee, energy drinks or soda, can actually increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime soother, and it has also been used in clinical trials, which determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

Chocolate – Although it’s usually seen as an unhealthy treat, there is an undeniable link between chocolate and our mood. Studies have shown that eating chocolate can actually make you happier. However, that doesn’t mean that you can start munching on chocolate bars every time you're stressed out – chocolate works best as a de-stressor when eaten in moderation and as part of a healthy and balanced diet. Dark chocolate in particular is best for you, as it contains more flavonols and polyphenols, two hugely important antioxidants which can help combat stress, more than many fruit juices.

Beef – Grass-fed beef is not only kinder to the planet and to animals, it’s also good for people too. Grass-fed beef has a huge range of antioxidants, including beta-carotene and Vitamins C and E, which can help your body to fight stress and anxiety. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef while being higher in omega-3.

Oatmeal – Oatmeal is great in that it can be a filling comfort food, but also has a large number of healthy properties to actually make you feel better from the inside out. A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin, helping you to feel calmer and less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.

Walnuts – If you’re looking for a healthy snacking option which will help you to stay better in control of your stress levels, walnuts are a great choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack for in-between meals or as part of a desert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.

Pistachios – another food which is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios. Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!

Green Leafy Vegetables – leafy, green vegetables should be a pivotal part of anyone’s diet. Along with helping to combat stress, leafy greens are full of nutrients and antioxidants which help to fight off disease and leave your body feeling healthier and more energized. Dark leafy greens, for example spinach, are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.

Fermented foods – last but not least, eating fermented foods such as yogurt can help to keep your gut healthy, which actually in turn will help to improve your mental health and reduce stress levels. The beneficial bacteria which are found in fermented foods such as yogurt actually have a direct effect on your brain chemistry and transmit positive mood and behavior regulating signals to your brain via the vagus nerve.

Putting Together Your Diet Plan

Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.

When you’re feeling stressed, you may be tempted to reach for classic ‘comfort foods’ – usually foods which are laden with sugar, very starchy, or greasy. However, although these foods can make you feel momentarily better, they will actually make you feel worse in the long run.

Having stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts or pistachios, or even a fruit smoothie with avocado and leafy greens in it can help you to feel better in both the short and long term when it comes to stress. When it comes to combating and dealing with stress in the long run, it’s important to make sure that for the most part, you are eating a diet which is healthy and balanced.

In order to stay on track, it’s a good idea to make a meal plan for your week and plan ahead to make sure that you have a good selection of these stress-busting foods in your kitchen to make meals and snacks from when you’re feeling like stress-eating. Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will not only make you feel healthier overall, but can improve your mental health and stress levels, too.

A good example of a healthy, stress-busting menu would be:

Breakfast: Oatmeal with berries or a fruit smoothie with avocado and berries

Mid-morning snack: Natural yogurt with fruit or a handful of pistachio nuts

Lunch: A whole-grain pasta salad filled with plenty of leafy greens

Afternoon snack: Dark chocolate

Dinner: Grass-fed beef with vegetables

Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt or avocado! As the saying goes, you are what you eat – so make sure that first and foremost, you’re filling yourself up with foods which are good for your mental health.

6 Tips to make meal prep simple

If meal prepping is holding you back from living your best life, here's some tips to make eating healthy simple.

 

1. Decide what type of meal prep best fits your lifestyle and preference.

2. Set aside and budget the time required to plan, gather, and prep your meals.

3. Invest in the right equipment, tools, and supplies required to make and store your meals.

4. Stock up on the cooking staples to ensure you minimize frequent grocery shopping.

5. Plan-ahead by preparing a weekly menu.

6. Minimize distractions while meal prepping.

 

 

What if I told you that you could quickly prepare a simple, healthy meal that fills nutritional gaps and saves you up to 25% of your time in meal preparation?

 

Replace one meal a day with Shakeology and get a delicious treat while getting all the daily recommended vitamins and minerals AND save time in the kitchen!