Thursday, July 11, 2013

Ten EASY steps to a more nutritious YOU!!





A few years ago I realized that my health...was, well let`s just say `sub-par`to where it should be for my age group.

This one realization shifted my life so much, that I ended up completing a college level program in Nutrition.

I am now a Registered Holistic Nutritionist :)

Throughout my program, and afterward, I have seen literally handfuls of diet diaries...this led me to realize that some people have simply been fed some misinformation regarding their food choices.

Others are simply overwhelmed with TOO many choices in the grocery stores...

And still others are finding they`re way TOO busy to really do anything about any of it!

So here are TEN easy steps you can make this summer...and be on your way to a more nutrition-savvy YOU....


  • Switch all of your margarine and any trans fats to healthier alternatives: this could include organic butter, extra virgin olive oil (low heat, or not cooked), extra virgin coconut oil (high heat), flax/hemp or other omega-3 oils (NOT for cooking, add afterward)

  • Include at every meal something FRESH: veggies, fruits, sprouts, raw seeds...all living foods have enzymes included in them, vitamins, perhaps minerals, and all have antioxidants/phytonutrients, that scientists are just starting to unlock
  • Increase your water intake: especially at these times, upon waking, and between meals....about 4 ozs. during a meal should not hinder the digestion process (maybe more if you're eating a larger meal), but I especially like to recommend a kick start in the morning to re-hydrate after a long night's rest
  • Drink your green tea: look for the best brands available now at most supermarkets, and health stores...full of antioxidants and help kick start your metabolism *caution: none after 4pm if you're sensitive to caffeine regarding sleep, and none period if you're super sensitive to caffeine in general
  • Increase your dark, leafy greens intake; organic dark leafy salads & spring mixes, spinach, & for the busy people out there: many stores are now selling superfood powders that contain various green mixes & blends (chlorella, spirulina, etc. * for the powders start off with lowest dose and work up to highest as they promote natural detoxification) Salads are an easy addition on the side to any meal, but especially lunch and dinner. Lots of phytonutrients and vitamins included in all of your greens
  • Cut out sugar, or severely lessen all intake of it. Sugar is an immune depressor and does not support good nutritional health. If you are going to indulge, then try to do it alongside a protein or healthy fat...it will slow down the sugar release into your blood system!
  • Cut out, or severely lessen your intake of all processed food. What is processed food? Basically anything in a package that we have tampered with (includes many additives, and unpronounceable ingredients). Buyer beware, and do your research
  • Ensure adequate protein intake: protein helps to keep us satiated and promotes stable blood sugar levels. Eat a variety of protein sources, but be wary of soy (unless fermented; too much negative research on soy products is coming out; little amounts each week is probably okay)
  • Switch up your diet! Try a new fruit, veggie, protein this week....did you know that most of the allergies we're hearing that are cropping up are made up of the top most eaten foods?! (corn, wheat, soy, nuts, etc.) Variety is the spice of life! Don't be afraid to find a new recipe and give it a go: one of my fav websites for cooking experimentation is www.allrecipes.com
  • Lastly: speaking of spice...don't forget to include a variety of spices in your cooking. Spices (that haven't been tampered with additives, etc.) have many nutritional benefits as well. Scientists are uncovering a myriad of benefits of eating spices & herbs such as: curry, cinnamon, turmeric, garlic, parsley, etc. etc. Many companies are now responding with offering spices with little or no preservatives. Seek one out and have fun experimenting!



***Well, there you have it...what about you? Do you have a tip has helped you improve your diet? Write below in the comments :)

***NOTE: disclaimer, I am not a doctor, or medical professional. You must always check with your healthcare professional if you have concerns when changing your diet. If you are on certain medications, it is always prudent to research any potential interactions. 

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31 comments:

  1. Great post! These are all things I am working towards in this house.... The sugar one is the hardest for me!

    And this healthy-eating thing can be SO complicated (or seem that way) I am also tempted to go back to school and learn all about it! Good for you!

    Thanks for the great post!
    Emily
    http://www.weakandloved.com/p/weak-and-lovely.html

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    1. Thanks Emily! It can seem that way, can't it?
      Anyway, thanks for stopping by and on to check out your blog as well :)

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  2. I really enjoyed your post! It provided some practical ways to improve my diet. I try to chew my food instead of just swallowing right away. It helps me eat less. I look forward to staying connected!

    http://www.deloranow.blogspot.com/
    Twitter: @deloranow

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    1. Thanks Delora! Chewing definitely can help as well :)

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    2. ....on to check out your blog!

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  3. Great advice! I agree with you that many people are very confused about what to eat. There are so many packages full of food-like substances touting how healthy they are. I was confused for years and only worried about calories. I should have been focusing on nutrition. I feel so much better since I reduced sugar, caffeine, and food additives and added more fruits and vegetables. It's really that easy.

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    1. I agree! Calorie counting, while beneficial for weight loss, misses out on the nutrient density of the food you consume. Thanks for sharing & stopping by :)

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  4. I've been working on helping my family eat healthier and the spices are key!

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    1. Awesome Lexie! I applaud your efforts :)

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  5. I am in the middle of half a dozen books on nutrition and my head is spinning. This is a totally doable list ;-)

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    1. I myself prefer something easy and doable, then hard & complex. Much easier to follow long-term, isn't it?
      Thanks so much for stopping by :)

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  6. Thank you for sharing this at "Tell me a Story." Your suggestions are so right on and we are trying to do most of them.

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  7. Thanks so much for sharing this post at our first All Things Thursday Blog Hop! I have been more diligent with healthy choices and your post gave me even more ideas to incorporate. I am featuring this post today on Posed Perfection. I hope you'll be back again tonight to link up more great posts!
    Blessings,
    Nici

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    1. Thank you for the feature Nici :) I appreciate the blog exposure.

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  8. I'm linking with Wedding Wednesday and I love this post. I had to change my eating habits due to an auto immune disease and since have been trying to help others eat right. Your list is fantastic and easy for everyone to understand. GREAT JOB! Kim

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    1. Thanks Kim! Hope the change in eating habits has helped your fight with disease...I know personally that it usually does help quite a bit. Thanks so much for sharing & stopping by :)

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  9. This is really excellent and goes along with much of what I've been saying in the posts I write on eating healthily. I am so glad you shaed it and I'm going to share it now on a thread about young Mamas feeling stressed about how to feed their larger families when the 'foods' they buy are all filled with additives. I am sharing you as a reference :)

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  10. This is so helpful for those Mamas who are in need of understanding of how to focus their energies! I shared it in a comment thread on my page! Blessings to you, Rach!

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  11. Rach...this is a good list to help get moms thinking healthy not only for themselves but for their families. Thank you for sharing at WJIM this week. Blessings.

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  12. This is a great list -- I wrote about my struggle to lose weight today and my rules are sleep, eat, move -- but under "eat" I have listed many of what you suggest here! Found you from Deep Roots :) -Amy

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  13. Great tips! Thanks for linking up to All My Bloggy Friends - I can't wait to see what you share this week!

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  14. This is a terrific list. I have been following THM and what you've put here is very similar. Thanks so much for linking your wisdom up with me last week at Walking Redeemed!

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  15. Really good and to the point, thanks!

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  16. This is a great list. I especially like #10 - I've been trying to incorporate more varieties of herbs and spices, and each year find ways to preserve our own. You've given me some inspiration, thanks!

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  17. I love these reminders. But I'd love some advice -- how to get off the diet soda. {sigh}

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  18. Hi Rach! We will be featuring this post at our Inspiration Monday Party this Sunday @ 2pm EST! Thank you so much for linking up :) ~ Julie redheadcandecorate.com

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  19. great article, Rach! by the way, to make cutting out sugar from you diet easier, go for stevia - it's an excellent sub for sugar since it is a natural extract from the stevia plant. all the best ~ Maisy

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  20. Fantastic post! - So helpful! Thank you for networking with us on the CLIMB!
    Angie
    godsgrowinggarden.com

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  21. Hello cute lady! Great post. Pinned and tweeted. We appreciate you taking the time to stop by and party with us. It wouldn't be a party without you! I hope to see you tonight at 7 pm. Lou Lou Girls

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