nutrients tray

Daily Wellness Foundations: Nutrition

Nutrition is a daily choice to feed your body what it needs to thrive! While the specifics of what that looks like is a bit individual to each body, the overall theme is the same. So let’s break down what that is and how you can start to implement daily nutrition into your life today!

  • The goal is to eat less processed foods (chips, pretzels, candy, prepackaged grains or meals in boxes, etc.) and more fresh foods.
  • Focus on getting in protein with each meal and snack, for blood sugar stabilization.
  • Be sure to include brain, heart, and skin beneficial healthy fats. These include raw extra virgin olive oil (meaning not just cooking with it, but drizzling on soups, salads, rice, etc.), coconut oil and milk, nuts, seeds, avocados, wild caught salmon, if you eat dairy- whole milk dairy from grass-fed, organic cows, and if you eat red meat- grass-fed beef (has similar omega3 profile to salmon).
  • Eat 5-7 servings of vegetables daily and 2-3 servings of fruit daily.
  • Have at least 1 serving of dark leafy greens daily (spinach, kale, collards, chard, broccoli rabe, etc.).
  • Remember that a lot of the nutrition is in the skins and white pithy parts that we commonly discard.
  • If you eat beans or grains, cook them yourself versus buying prepared whenever possible.
  • If you want a sweet treat, have it be one that you make yourself. You’ll be more likely to include healthier versions of ingredients and less ingredients overall. Check out the super simple fudge recipe in the newsletter made with lots of yummy AND healthy ingredients!

If you want more nutrition tips read on. If you’re still working on the above points, then keep finetuning those pieces to keep it simple and successful.

In my house, we focus on having one afternoon a week that is set aside for meal prep. This helps us all be more successful in eating healthy throughout the week. This typically looks like 2-3 main dinner dishes, 1-2 baking items, and veggie and fruit prep. It typically takes 3 hours, but I’m sure more efficient cooks can slim that down. I find cooking calming and like taking my time being creative and listening to music while I’m doing it. We tend to do all our grocery shopping on Saturdays and then meal prep for a few hours on Sundays.

Sample Sunday Prep Checklist:

  • Tuscan chicken with brown rice or lentil noodles.
  • Crockpot minestrone or chili
  • Carrot raisin or blueberry muffins
  • Grain free biscuits
  • Hemp milk
  • Hard boiling eggs in instant pot
  • Vegetables washed and sliced, diced, or chopped -depending on need for recipes or snacks.
  • Fruits all washed

We always include our favorite healthy recipes in our monthly newsletters. So be sure to thumb back through some of our older ones or sign up if you were sent this one

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