3 simple ways to improve your nutrition are: adding more plants to your diet, increasing water intake and eat less processed foods. Pretty simple – right! There may be more specific things you would like to do, but doing these 3 simple things are beneficial no matter what those bigger nutritional goals are. Bottom line is that our day-to-day choices have the greatest impact on our overall health and wellbeing. That is why making a habit into your every day life of adding more plants, increasing water and eating less processed foods can have a huge impact on your overall health.
3 Simple Ways to Improve Your Nutrition
Adding more plants to your diet
What exactly does it mean to add more plants to your diet? Plants are all vegetables, fruits, nuts, seeds, legumes, beans, whole grains, herbs and spices – essentially anything that comes from a plant. Try for 30 different plants in a week.
Why is this important? Intake of diverse plants directly improves our micro-biome and our gut health, which impacts our immune system, mood, and overall wellbeing.
So how to do it:
- Sneak greens in wherever you can!
- Scrambled eggs – add a couple of handfuls of spinach with some olive oil before you put in the eggs
- Smoothies – this is a really easy one to add spinach, flaxseed meal, avocados, frozen berries, or mangoes
- Oatmeal or other cereal – top with berries and nuts
- Pack salads with shredded carrots, cherry tomatoes, cucumbers, & chickpeas
- Have veggies and hummus for a snack
- Quinoa bowls with lots of veggies and beans
- Swap pasta for veggie noodles or have a mixture (you can even use pasta noodles made from chickpeas or lentils)
- Try a homemade veggie burger – here is one of my all-time favorite recipes
- Fresh fruit and nuts make a great snack (wash and cut the fruit up, put everything in an easy to grab container)
- Add spinach, kale and other greens to soups and sauces
- Give cauliflower rice a try in your stir fry or rice bowls
- Try out these yummy Protein bites for a quick, easy and nutritious snack!
Use my printable below for some inspiration. To have access to all of my FREE printables, just sign up for my newsletter! If you already have, just go to the printable tab and enter the password. Then search the printables.
Increasing water intake
Our bodies are about 70% water, so it is important for us to drink it! Being hydrated prevents dehydration, helps with electrolyte balance, maintains blood pressure, normal temperature regulation, joint lubrication, gets rid of waste in our body (urination, perspiration, bowel movements). How much water should you drink? There are varying opinions on this, but aim for 1/2 of your body weight in ounces. Ex: if you weigh 120 lbs.=goal is 60 ounces of water. Check with your doctor for your specific needs if you have questions.
How to do it:
- Drink a glass of water right when you wake up in the morning
- Replace other drinks for water
- Use an app like fit bit or my fitness pal to track your water intake
- Add fruit or lemon to your water
- Alternate drinks
- Keep a reusable water bottle with you
- Set a reminder (use your phone or smart watch to set alarms as reminders throughout the day)
- Drink 1 glass of water before each meal
- Stick to a 1:1 rule for drinks with alcohol or caffeine
- Use a measured water bottle
Eat less processed foods
Processed foods are those foods that come in packages and usually include a lot of salt, fat and sugar. Reducing these are a great way to improve your health. Instead replace them with whole foods, which are products in their original form (or closest to it).
How to do it
- Keep healthy snacks on hand and ready to grab – one of the reasons we like processed foods is the convenience. So take some time to make real food convenient. Put things like fruits, veggies, nuts, into single serving containers.
- Make your own trail mix
- Make hard boiled eggs
- Change small things to adjust
- Try these protein bites to have on hand
- Or these homemade granola bars
- Menu plan
- Choose whole grains over processed grains
- Smoothies
How I can help!
With Holistic Health and Wellness Coaching:
- Did you know that I have been a nurse for over 16 years and am also a holistic wellness coach?
- If you ready for a real change in your life that allows you to heal and find real wellness- physically, emotionally and spiritually. Then wellness coaching is for you!!
- Schedule your complimentary consultation!!
Join my monthly membership: Register here
As a member you get:
1. A monthly wellness challenge that will change each month. The challenge will include a printable calendar with the challenge details as well as daily inspiration. The monthly challenge will rotate between things like movement, nutrition, and mindset. Helping you to create healthy routines and habits that support every aspect of your wellness!
2. Morning email sent with the wellness challenge of the day is & tips and tricks to complete it in practical ways.
3. A Meditation available every Wednesday. This helps support your mental and emotional wellness by aiding in your stress reduction.
4. A new healthy recipe you can use for meal preop is available each Sunday, so that you can go into your week prepared with healthy choices to help support your physical wellness.3
5. Option to join a member-only Facebook group that will allow you to connect with others who are also improving their wellness and enhance the feeling of community and accountability!
And get ready for this…. you get everything I mentioned above included for only $29 a month!!! That is less than $1 a day!
My podcast!! Listen in your way:
Weekly Wellness Newsletter
- Just for signing up for my newsletter, you automatically get emailed my printable guide to wellness as well as getting access to many other worksheets that you can print off and use right away!!
- Receive and email every Wednesday with a different way to make wellness simple in your life.
My monthly book club:
What it is:
- Join my monthly book club
- When you sign up for the book club you will receive a list of each month’s book club pick for the year!
- At the end of each month, you will get a book club kit for that month’s book with the book club question, recipes inspired by the book and a playlist inspired by the book.
- If you like book discussions you can be involved with our Book Club Facebook group and/or an local in-person meeting!
- Check out my Bookshop link with all of my past book club picks
Follow me on Social Media:
See what wellness looks like for me in my everyday life & you get more pictures of Lilo!!
- Instagram– follow my stories and reels
- On Pinterest – come pin with me – check out my boards for my favorite meal planning ideas and more!
- & if you want to dive into wellness a more, join my private Facebook Group: Wellness for Real Life- body, mind and spirit
Be well,
Faith
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D I S C L A I M E R Anything that I discuss about making any lifestyle changes is from my own experience and/or other clients personal experiences and may not be suited for you. It is strongly recommended that you consult with your health professional before making changes in your own life. By engaging in anything that I talk about, you agree that you do so at your own risk.
