heart_fruit_veggiesIn honor of National Nutrition Month, I want to highlight some easy ways to boost your nutrition in easy ways.  It is common for me to hear from clients how modern life with multitasking, stress and overwhelm tend to override our best attempts to make healthy food choices.  There is no “perfect” or even a “right” diet; optimizing with personal goals in mind to address your specific needs looks different for each person. On another note, it is sobering to recognize that tips to optimize and support are generally not new information but sometimes we are hear things in different ways, from the inside, which is where the change really comes from!

However, here are 5 easy ways to add more to your “nutrition plate” that are more universal and possible to implement while leading a busy life.  I am completing a new Ebook with tips to optimize no matter what diet you follow.  In the meantime, here are 5 things to try:

  1.  Drink water.  Though this isn’t eating, staying hydrated improves overall mental clarity, energy levels and elimination which are all helpful for boosting!
    1. At minimum, aim to have 1/2 your weight in ounces per day.  For example, if you weight 150 pounds, aim to have 75 ounces of water per day.
    2. Note: For every 8 oz of caffeine, drink an additional 16 ounces of water.  Caffeine contributes to dehydration so increasing your water intake will maintain a balance.
    3. If you prefer more flavor, add a lemon or lime slice to your water.  These help your body stay alkaline.
    4. In the winter months, you can enjoy your water as a warm infusion of herbs and in the summer months, those infusions are also delicious with ice!  Here is a post about a simple recipe to make. You can also consider adding a drop of Thieves Vitality oil to support your immune system.
    5. I like using vitamin C and/or berry powder to add a subtle hint of taste and tart while also supporting my immune system.
    6. Making up ways or a rhythm to drinking has helped me remember to drink. I am good at carrying my water bottle around but not always finishing it.  Some tips that have helped me remember is to have 16-21 ounces first thing in the morning while preparing breakfast and packing lunches.  Other times I sneak in sips include drinking while commuting and stopped at a light, before meals and as I take breaks in work.
  2. Greens!  Incorporating greens at every meal can be simple:
    1. Grab a couple of stalks of celery.
    2. Add a handful of spinach or mixed greens to a smoothie
    3. Add a handful of greens to eat plain or stir fry with an egg for breakfast or with protein for lunch and/or dinner.
    4. There are a number of tasty green powders available now that are simple to add to your water.
  3. Think Rainbow!  Add more color to your daily intake.  If you have children or are a child at heart yourself, make a game and aim to get each color every day and check it off when you accomplish the goal!  If easier for you, consider a color a day so day 1 is Red, day 2, Orange, etc..  To see a list of food and rainbow ideas, see my series of rainbow food posts beginning with this one.
  4. Bring awareness to your meals and snacks.  Slow down, breathe and then eat.  Whether eating at your desk, on the way out the door, in your car, or shoveling food in before heading to the next activity, there is always a moment to PAUSE…..then proceed.  Having this simple tool can do wonders for your digestion, state of mind and actually receiving of nutrients.
  5. Notice your thoughts about food.  We often make eating complicated with rules, “good and bad lists,” and shaming ourselves before we even enjoy a decadent piece of cake.  We speak about our deserving of having food and “treating ourselves.”  Listen to your language and notice without DOING anything.  Just bring more awareness and see what happens.

I hope these steps are helpful for you.  You don’t need anything extra to incorporate them and each step can provide you with tangible gains in your overall nutrition.  If you find you want to explore this more or have questions, feel free to contact me.

What are ways that you have boosted your own nutrition?  Share them with us!