Wednesday, June 14, 2017

5 Super Simple nutritional changes that can help you in the long run!

Most people strive to be healthy with their diet and exercise habits. Sometimes we are on top of it, and other times, we would rather pig out and watch Netflix. That's okay! Life is all about balance. As long as you eat well and exercise most of the time, having a cheat day or splurging a bit ain't gonna kill ya.
The best overall thing you can do to stay healthy through your diet and exercise are the small changes that create habits in the long run. These 5 simple nutritional changes can help you to achieve maximum health goals!



1.  Switch up your salt.
Have you ever read the label on the back of your store bought salt. Well, not much to it right? Some salt has iodine in it. some doesn't even have that.  Most people have been told not to intake too much salt because it can cause some problems later on in life. But don't take salt completely out of your diet, SWITCH IT!  If you use a natural sea salt or Himalayan pink salt, you are intaking SOOOO many more healthy minerals.  Plus, you use less on your food overall to provide the yummy salty taste.


2. Add lemon to your water bottle.
Adding lemon or lime to your water that your drink throughout the day is so easy and can refresh the sometimes "off-tasting" tap water.  Lemons help to naturally detox your body and include many necessary vitamins such as zinc, magnesium, vitamin c, etc. Plus it helps freshen your breath, for an added boost I like to put fresh mint leaves in my bottle as well.



3. Hop on the coconut trend.
Coconut water= good hydration and natures gatorade.
Coconut milk = less fat, great for smoothies.
Coconut meat = very filling, high fiber and iron, aids in digestion. You can get these in little toasted crisps ( my favorite brand is dang ) They are perfect for those night time munchies or movie snacks.
Coconut oil (AKA the holy grail)= you all should know how great this is by now. I use it in coffee, in baking, frying, on my skin, hair, nails, you can use it as toothpaste. It's just awesome. πŸ˜‹


4. Listen to your body.
Being in tune with your body is really important when you eat. It's good to know when you are satisfied instead of stuffed, when you are actually hungry or just bored, and whether you need a certain nutrient your body may be lacking. I like to log my food intake with the myfitnesspal app so I can see my calorie intake and my macros ( carbs, protein, fats, sugars) throughout the day.

Being able to visually see in a pie chart what I am consuming allows me to plan my next meal, or cater to my body's needs. I naturally gravitate towards eating lots of carbs, and too little protein. And my husband tends to eat lots of protein and fat, and not enough vegetables and healthy carbs.



5. Consume less caffeine.
Did you know, too much caffeine can lead to high cortisol (stress)? Read more here.

One of my biggest nutritional challenges is in consuming A LOT of caffeine. I LOVE coffee and tea, and I work as a barista, so the temptation is always there. I have found that if I limit myself to my morning cup of coffee (or two) and then drink my lemon mint + mint water,  or an herbal tea after that I don't feel the 3pm slump nearly as bad, and the mental habit of sipping on a hot non-caffeinated drink helps to relieve my want for more. Coffee can also be pretty dehydrating, especially those milky lattes, so I have changed my routine to black coffee with coconut creamer or milk instead.

Added bonus! Less Calories. I used to never be hungry for food and wonder why? It was because my Starbucks lattes were around 300-400 calories a piece! ouch! So listen up all your Starbucks fans, be careful to drink these in moderation. Again balance is key!




Well guys I hope you enjoyed reading these 5 tips! Let me know in the commentsπŸ‘‡πŸ‘‡πŸ‘‡ if you have any other tips you like to add into your routine that have helped you in the long run! Much Love, πŸ’—







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