Do you have health goals, but they seem too overwhelming to achieve? Do you want to make a change, but don’t know where to start?
“The secret of getting started is breaking your complex overwhelming tasks into small manageable tasks, and starting on the first one.” – Mark Twain
The hardest thing about making a change is getting started. By starting with something easy, we get momentum and encouragement to continue. To get you going, I have created this simple meal plan that has recipes with no more than 20 minutes of prep. Grab it here today.
I have also compiled the 4 easy nutrition changes listed below. Pick the easiest one and get started TODAY!
Drink 8 glasses of water
Everyone is unique and 8 glasses is an estimate, but our bodies depend on adequate hydration for our systems to function; it is essential for life. Unfortunately, our thirst sensation can sometimes go unnoticed, or be mistaken for hunger. When you’re fatigued, try drinking water first!
Other symptoms of inadequate water intake are constipation, joint pain, high blood pressure, excess weight and many others[i]. Also, drinking lemon water first thing in the morning can help kick-start your digestion for the day, and increase nutrient absorption from your food. Try taking a stainless water bottle with you wherever you go and drink it throughout the day.
Eat healthy fat
Unfortunately, our grocery shelves are filled with many processed products including partially hydrogenated fats, and fried foods containing toxic fats that are harmful to our bodies. These products give fat a bad name! Also, many of us received the message growing up that fat will make you fat. This is NOT true!!
Healthy fats such as avocado, nuts, seeds, olives and coconut oil are important for many functions in our body, particularly our brain health, and help keep us satiated longer between meals. Coconut oil, in particular, is a medium chain triglyceride, the burning of which increases metabolic rate. Try adding coconut oil to smoothies, snacking on nuts and adding avocado to a salad.
Eat a high protein breakfast
Eating a high protein breakfast not only starts your day off with great energy but also reduces food cravings and late night snacking on high sugar and process foods. There are so many great ways to add protein to your breakfast. Ideas include:
- Eat more eggs
- Add nuts and seeds to smoothies
- Eat dinner for breakfast
Make Veggies half your plate
Non-starchy vegetables are the food group virtually all of us could use more of. Vegetables are nutrient dense powerhouses that provide essential vitamins and minerals in a low-calorie package. Have salads for lunch, snack on cut-up vegetables, and serve them as sides for dinner. One place many of us could up our vegetable intake is at breakfast. Click here for a list of ideas to try.