Energy PFF Power Breakfasts

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Do you wonder what to eat for breakfast that is simple, delicious, and will set you up for success during your busy day?

“Breakfast is the most important meal of the day!” – Moms Everywhere

Yes, mom was right. Breakfast is an important way to start the day, for kids and adults alike. Skipping breakfast can lead to erratic eating patterns throughout the day, indulgence in more junk food and ultimately, weight gain. Here are three benefits of eating breakfast: 

  1. Breakfast Jump-Starts the Gut: Studies show that people who begin the day with a balanced breakfast of protein, carbs, and fiber tend to eat less junk food during the day because it primes the brain and gut to expect (and crave) nutritious food for the rest of the day.  
  2. Breakfast Jump-Starts the Brain: When you sleep, you’re fasting. Breaking your fast revs up your metabolism, and perks up the brain. Eating a nutritious breakfast and feeding your neurotransmitters, the neurochemical messengers that rev up your brain and steady your moods, will help you feel energized and relaxed during the day.
  3. Breakfast Keeps You Lean: Skipping breakfast will not help you lose weight! Studies show that breakfast eaters are leaner because by “front-loading,” they prepare their bodies for the rest of the day.  

Before you reach for the coffee and donut and call it “breakfast,” it’s important to understand that all breakfasts are not created equal! A coffee and donut, or even a bowl of many popular cereals, does not fit the bill for a balanced, brainy breakfast. 

I like to plan using PFF as a guidepost, that stands for

  • Protein
  • Fiber

and

  • Fat

Protein, a macronutrient that every cell of your body needs, is an essential part of a healthy diet. There are both animal and plant sources of protein, and protein intake should be measured daily, not necessarily on a per-meal basis. Growing kids need about 1 gram of protein per pound of body weight and adults need about ½ a gram of protein per pound of body weight. This isn’t difficult, as protein is found in many foods and can add up quickly! Some of my favorite breakfast sources of protein are:

  • Pasture Raised Eggs 3 eggs add 18g of protein
  • Organic Soy protein adds 13g per 3.5oz serving
  • Skyr Yogurt adds 17g per cup serving

Fiber, the stringy stuff that holds fruits and vegetables together, is also found in seeds and in the outer covering of grain, called bran. Bran is the part of the grain that is ground up and used in whole wheat flour and whole grain cereal but is removed from white flour. Simply put, fiber is found in the flesh of fresh, whole, natural foods and plays an important role in the overall health of your body. 

Here are some great sources of fiber…

A – apricots, apples, avocados, artichokes

B – beans, bran, berries

C – cereals (with 3 grams of fiber per serving)

S – salads and raw veggies

According to the Institute of Medicine, women should be eating 25 grams of fiber per day and men should be eating 38 grams of fiber per day. These amounts decrease to 30 grams per day and 21 grams per day, respectively, for adults over 50 years old. 

Fat is a necessary nutrient for your body even though some people think that fat is a bad word. We need a right fat diet, not a non-fat one! By adding in the right proteins and fiber rich food you will naturally be adding in healthy fat. Some of my go to fat friendly breakfast foods are…

  • Nuts and seeds
  • Pasture Raised eggs
  • Avocado

Smoothie bowls are a creative and clean way to put together a PFF brainy breakfast like the one pictured here. One of the simplest breakfasts is pulling out leftovers from dinner last night like veggies and grilled salmon. Another idea is to make your own egg bites with sauteed veggies, parmesan cheese and pasture raised eggs in a muffin tin, just assemble and bake at 350 for 20 minutes. They come out perfect and store easily. Something just as simple as Skyr yogurt, blueberries, and almonds is a balanced option also. 

What do you have in your fridge that can become your next power breakfast?

Bam! It’s that easy to jumpstart your day with a healthy PFF breakfast, go get em!

SHINEhealth Total Wellness 90 Day Plan

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If you’re looking to make a healthy change, we have a solution for you. It’s simple, and yet so many people don’t do it. To make it easy we’ve created a program that looks at where you’re at and then guides you to where you want to go.

This simple program runs for 90 days, creating momentum and change that is needed to be your best self.

The path to health…

• Analyze concrete data on YOUR health markers
• Pinpoint stress and effects on YOUR health
• Develop a personal wellness vision just for YOU
• Create new habits and a plan to make YOUR vision a reality
• Accountability and support to maintain YOUR success

You will walk away with clarity on what health means to you and the steps to take in all areas of your lifestyle to make sustained changes. Without this clear vision it’s easy to waste time and money on solutions that sound good but are not effective for your life.

From here the next step is to setup your free 30-minute consultation.

Making Mindful Food Choices

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I want to ask you, how are you taking care of you?

Today more than ever our personal wellness is a top priority, and for most of us, it’s up to us to maintain our health. Nutrition, stress management, and mindfulness are crucial aspects of our health that we have control over. Can you identify an area that you want to put more focus on to improve your overall wellness?

Be mindful to include these categories of superfoods into your diet…

Go Green – Choose organic salad greens and herbs.

Go Blue – Eat a variety of organic berries for the richest source of antioxidants.

Go Nuts – Include raw, unsalted nuts and seeds into your diet. A serving size is a handful.

Go Fish – Eat 2 6oz servings of Wild Pacific Salmon each week for sufficient Omega 3. Or you can add a plant-based Omega supplement.

Simple Snacks

Keeping your blood sugar in the zone of willpower can keep stress at bay. Have smart snacks at your fingertips to grab. Making a nibble tray with cut up fruits and veggies along with some raw nuts is a great way to get a variety of healthy foods into your diet. Include healthy, clean dips like hummus and nut butter for more variety. Shakes make a great breakfast or snack throughout the day also, packed with lots of produce!

Super Food Brain Boosting Smoothie

1 C unsweetened plant milk
1/2 C frozen blueberries
1/2 peeled frozen banana
1 Tbsp nut butter
Handful of spinach
Dash of cinnamon

Scoop of plant-based protein powder (I use Complete by Juice Plus+)

Blend and sip throughout the morning for an immune boosting, gut healthy breakfast, or recovery meal.

Eating with mindfulness exercise inspired by Thich Nhat Hanh

Every time we eat can be an opportunity to embrace the gifts that surround us. When we allow ourselves to slow down and have gratitude for our food it naturally reduces stress and brings more joy into our lives.

  1. When you eat or drink recognize the food you are ingesting as nourishment for your body and a miracle.
  2. Consider all that went into this food, the people who prepared it, and the plants & animals that it came from.
  3. Observe gratitude for this food and moment that you are experiencing.

Now, can you feel the freedom and joy that comes from being supported and nourished by this food?

A great place to start is by taking notice of the food you are eating and recognizing how you feel when you eat.

Are you mindlessly shoveling food into your mouth between meetings or in the car before pick up? My wake up call was when my 10 month old said “french fry” as one of her first words because we were running through the drive through so often out of sheer desperation.

The first step for me was to realize that fake food and poor nutrition was zapping my energy and contributing to constant colds for my family. Once I got a handle on the importance of a diet rich in a variety of plants and clean protein and gained some skills like making smoothies regularly everything began to shift. This personal shift eventually led me to become a health coach because of the power that I found in lifestyle and nutrition. I wanted to pay it forward in hopes of impacting another busy mom’s life. Reach out if you would like to chat about your specific health concerns and feel free to check out the blog for more ideas to make health simple.

Best of health,

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About The Author

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Suzy is a Nationally Board Certified Health & Wellness Coach, researcher, and a mom who specializes in empowering busy professionals and families who lead fast paced lives to have optimal health. She has worked in the field of nutrition for the past 18 years and bases her coaching on the 4 pillars of health L.E.A.N. Lifestyle, Exercise, Attitude and Nutrition. Suzy has expertise in pinpointing the causes of work-related stress and how it impacts health markers. She incorporates nutritional healing into her plans with clients to heal from the inside out.

Positivity Works

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Check out my take on how positivity works with regard to our health and how to put it into practice in your everyday life.

With my science background I like to geek out on research and found it interesting that there are numerous studies published talking about the benefits of allowing positivity to guide your life.

In a study done at the Mayo Clinic they found that positive self talk was correlated with enhanced cardiovascular health, longer lifespan, and improved immune function.

Can you think of an area in your life that could use a positive reframing?
Best of health!
Suzy

Maximize your food prep by doing these simple things

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One of the reasons that I love to coach people in their health is to empower busy people with simple nutrition hacks and tweaks in their diet that maximize the nutritional power of the food we eat.

The CDC recommends that we get 3 cups of veggies and 2 cups of fruits (5 cups total produce) each day into our diet to improve our health and prevent disease. Here are some of the highlights from foods that I recommend, and ideas to help you get that goal.

I hope these tips help you to increase your IRAH (Individual Retirement Account for your Health) Enjoy!

Cruciferous veggies – Think crunch, Brussel sprouts, cauliflower, broccoli, cabbage, and kale are cancer fighting powerhouses!!! They release even more power when they are cut and lightly cooked. Pig out on crucifers!

Cocoa – Pure organic cocoa powder contains polyphenols that contribute to decreases inflammation and helps support brain function. Heating it will harm the antioxidants so warm gently and do not use the microwave.

Nuts and Seeds – Great source of prebiotic fiber, vitamin E, and healthy fats. Your palm is a good measurement for a serving size, and you want to eat them raw and unsalted. Pepitas, green pumpkin seeds, make a nice topping for soups or salads.

Omega 3 – An essential nutrient to get from food because we have to have it and our body can’t make it. Wild Pacific salmon, flax seeds, walnuts, Brussel sprouts, and sea vegetables like algae are your best sources.

Ginger – Grate fresh ginger into your tea, sauces, and dressings for a flavorful twist and to sooth digestive distress. Ginger can be used in recipes both savory and sweet and pairs especially well with lemon and curry.

Onions – Antimicrobial, rich in Vitamin C, and other antioxidants that support immune and cardiovascular function. Used to be given as a gift and used as currency because of their many health properties!

Lemon – Great for your immune system and loaded with vitamin C. Naturally detoxifying and a staple for marinades and dressings. Use the peel for extra B vitamins.

Peppers – Source for A, C, E, folate, and B vitamins which makes them especially helpful for healthy eyes, heart, and during pregnancy. The red peppers have a higher concentration of vitamin C.

Apples – Fiber rich and loaded with antioxidants like polyphenols, vitamin C, and copper. Find a new variety to try and definitely eat one every day!

Greens – a cup is a serving size, and all of the different varieties offer unique benefits for your health. Add a little crunch with romaine and mix in a blend of baby greens to give you some different tastes. I like to add spinach to the bottom of my bowl when I serve soup or chile.

Berries – Flavonoids are some of the antioxidants in berries and they are protective for DNA and help circulation. Blueberries are considered the brain berry and can be added to smoothies or salads.

Organic vs Conventional Produce Guide

Dirty Dozen+ (Top to buy organic)

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

Clean Fifteen – (Lowest in pesticides)

  1. Avocados
  2. Sweet Corn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet Peas (Frozen)
  7. Eggplant
  8. Asparagus
  9. Cauliflower
  10. Cantaloupe
  11. Broccoli
  12. Mushrooms
  13. Cabbage
  14. Honeydew Melon
  15. Kiwi

 

Stress Busters, Super Foods

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Eat Your Stress Goodbye – Stress Fighting Foods

We have all felt the anxiety that has come with the virus in our midst and all the life changes that have occurred over the past few months through the pandemic. Now it is time to turn our attention toward battling that beast with some powerful foods!

When you are 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 is not 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 increase your stress levels if consumed regularly. Chamomile tea has long been used as a natural bedtime so
    other, 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.
  • 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.

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 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 and a handful of pistachio nuts
Lunch: A fresh salad filled with plenty of leafy greens, whole grains like quinoa, crunchy veggies and avocado. Dress with a drizzle of olive oil, vinegar, and lemon juice.
Afternoon snack: Dark chocolate and walnuts
Dinner: Wild salmon with lightly sautéed vegetables and quinoa
Before bed: Chamomile tea

Of course, you don’t need to stick to this menu – but it gives you a good template! 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.

For a deeper dive into the role that stress is playing with regards to your wellbeing, look at my stress test here

https://shinehealthllc.com/health-coaching/

Connect with me at suzyshine18@gmail.com to book your FREE 1 hour nutrition coaching session – a $90 value!

Best of Health!
Suzy

Easy To Practice Nutrition Tips For The Workplace

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Did you know that March is celebrated as ‘National Nutrition Month’? March is the right month to focus on improving eating habits and becoming more active through physical exercise. Interestingly, the theme for 2020 is ‘Eat Right, Bite by Bite’.

You spend a minimum of 8 hours at your workplace and that’s why enjoying optimal health is so important. However, many of us tend to make the wrong food choices especially when we’re caught up with work. For instance, reaching out for a doughnut is easier than peeling an orange and grabbing a soda takes less time than walking to the water cooler. I’m here to tell you that even the smallest tweaks can have a big impact on your health. Becoming more mindful about nutrition is much easier than it sounds and here are my 5 tips on how to make the most of National Nutrition Month.

Snack Healthy

It’s only natural to feel tiny hunger pangs during the day even if you had a hearty breakfast. Snacking on foods that have fiber like apples, oranges and almonds are a great way to stay full and to give yourself many nutrients in a jiffy. If you have the time to prep, even a small bowl of salad mid-day will keep you full.

Stay Hydrated

The body can send you confusing signals of hunger when all it really needs is water to function properly. In fact, drinking a full liter of water at the start of the day is a good way to give your internal system a boost. Keep a bottle of water on your desk so that you can take a sip of water every hour.

Plant Based Diet

It’s no secret that the Mediterranean diet is the healthiest for the body and is recommended if high blood lipids and cholesterol levels are a concern. In fact, sticking to a vegetarian or plant-based diet every alternate day will not only help you feel lighter but also improve your blood reports.

Take Breaks

If your job requires you to sit at a desk for long hours, don’t forget to take mini breaks in between. Walking for even a short pace will help circulation in the body and make you feel more alert. There are plenty of short exercises you can do while sitting in your office chair too. Do a quick search on Google and find out which exercises work best for you.

Order Healthy

With food delivery apps ready to deliver whatever you feel like eating anytime of the day, ordering the right food is not a simple choice anymore. However, by reading the ingredients listed for each dish in the online menu, you’ll get an idea about the number of calories it has as well. Add dishes and restaurants that serve healthier options to your list of favorites!

Getting more nutrition in your diet is no fun if you’re making an attempt to eat healthy all by yourself. So, why not ask a colleague to join you in making a lifestyle change and you’ll see how getting healthier can motivate you to do better. If you think you are ready to make the change this month and you’d like a friend to help you, then simply email me and let’s do it together!

How To Improve Your Heart Health

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The month of February is celebrated as American Heart month and it’s quite a good reminder about just how important heart health is. Even today, it is estimated that 1 in 4 people die from heart related illnesses which are often preventable if it is diagnosed early. Learning about heart disease and the different ways in which they can be treated is one of the first steps you can take to become heart healthy.

What Getting Tested Can Reveal

There are so many tests you can take to understand how healthy you really are. The most common 4 ways of measuring heart health are-

Blood Tests

Getting a lipid profile done can tell you how much healthy fat you have in your blood vs unhealthy saturated fat. Blood tests are also a very reliable medium to check if any heart muscle damage has already taken place.

ECG

If your doctor wants to make sure that your heart is beating normally, then this is the test to undergo. An ECG will also help to diagnose any abnormalities in the cardiac rhythm which could be a precursor to an attack.

Echocardiogram

This test commonly uses a probe to check if there are any blocks in the heart valves or arteries and also lets your doctor know if your heart is functioning normally.

Calcium Score

Also known as Coronary Artery Calcium scoring, this non-invasive scan can calculate your risk of artery disease simply by measuring how much plaque has calcified in the heart’s arteries.

Positive Steps Towards Heart Health

You can do your heart a big favor today simply by understanding how important it is to your every day. By making a few changes to your lifestyle, you can help to ease the stress that your heart goes through in order to function on a daily basis-

Eating Less Sugar

Sugar is one of the main culprits behind weight gain and the more overweight you are, the more stress you unknowingly put on your heart. Cutting down on sugar will do wonders for your body.

Reduce Saturated Fat

Saturated fat which is found in meat, processed food and junk food is the biggest culprit behind poor heart health. By increasing intake of healthy fats from natural sources, you can reduce your chances of getting a heart attack.

Eat Berries

Berries are chockfull of heart healthy antioxidants which not only help to improve overall heart health but which also give your immunity and well-being a big boost. Add a handful of berries to your morning oatmeal, muesli or eat as a snack.

Work Out

Whether it be going for a brisk walk to burn calories or to, staying active is a great way to keep your heart healthy and happy.

Believe it or not, but you do not have to burn yourself out by spending hours at the gym just to make your heart healthier. Your body is capable of healing itself with consistent minimal exercise. I believe that by following a well-planned plant-based diet, you will without doubt see a big improvement in your lipid profile tests.

So, do you need an expert to make sense of the tests and scans and to help you follow a preventative plan that’s approved by your doctor? Then, give me your feedback below and let’s connect.

4 Healthy Eating Tips for the New Year To Practice

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A New Year has just begun and it’s the right time to think about your resolutions for a healthier you. If you are guilty of indulging in junk food and rich carbohydrates because of a busy lifestyle then now is the time to make the change. Believe me, incorporating healthy eating tips into your everyday is not as complicated or tough as it sounds and with a bit of innovative thinking, preparing meals can actually be fun.

I’ve been a Health Coach for years and I can tell you that losing inches off your waist, feeling more energetic and maintaining a healthy BMI begins with small baby steps. Here are my top 4 highly recommended healthy eating tips you can put in action starting with your next meal:

Mindful Eating

A lot of the times, we pile our plates high with food and gulp down everything without even remotely tasting what we are eating! Eating mindfully means using all 5 senses to appreciate the food in front of you, sticking to smaller portions and enjoying every bite. When you eat mindfully, you allow your mind and body to absorb maximum nutrients without over-indulging. You’ll face fewer instances of bloating, feeling stuffed or even indigestion.

Eating Regularly

When you skip meals frequently, your body naturally goes into a state of energy and fat conservation. It means that the next time you eat something, you are likely to overeat for sure because the brain isn’t certain when you will consume your next meal. Think of a polar bear saving up all its energy during hibernation. Eating irregularly also hampers with your body metabolism and triggers off the onset of many lifestyle diseases. Breaking down your meals into 5-6 smaller meals which are spread throughout the day ensures that your body is never devoid of fuel to function.

Go Slow on Sugary Foods

White sugar is often called a ‘silent killer’ and can be highly addictive too. Forget what your favorite brand of cereal says about it being ‘healthy’ for you and focus on what actual nutrition you give your body per 100 grams, just by studying the nutrition label. Sugar gives the brain a quick high and that ‘feel good’ feeling we love, which could be one reason why it is added to so many packaged foods. Slowly replacing sugary foods with healthier alternatives like fruits, jaggery and maple syrup for a touch of sweetness is one of my favorite healthy eating tips.

Prep Meals Yourself

Cooking for yourself and for your family does not have to be this huge ordeal that you go through mentally and physically. The Internet is full of easy to put together recipes that require minimal effort and which do not compromise on taste or nutrition. One of the most important healthy eating tips I can give you today is to take the time to understand whether the food you eat every day is medicine for your body or a slow poison. Planning what to cook ahead of meal-times gives you time to cut, grate, dice or blend the ingredients and store them in the fridge. You’ll feel more satisfied enjoying the flavors of a home-made meal than a frozen store bough dinner.

Did you know that according to a survey conducted in 2018, 60% of Americans wanted some form of health coaching and healthy eating tips but didn’t know who to ask? If you too have been thinking about enjoying the benefits of total wellness and didn’t know where to start, then you’ve come to the right place. I’m here to help you begin the New Year on a much healthier and happier note. So, write in or call me and let’s do this together!