Get the most out of your weight loss and health goals with these 10 timeless nutrition and wellness tips!
As a Wellness Coach, I’ve discovered 10 timeless nutrition and wellness tips to maximize nourishment, no matter what daily diet you follow. First, I want to cover an important point…
Eating healthy is NOT about counting calories or feeling deprived. The more restrictive you are with what you eat, the more stress you create. Stress is the biggest killer.
A good nutrition program is one that makes healthy eating delicious and doable, so it’s sustainable. Mealtime is most beneficial when relaxed, fun and enjoyable. Food is meant to be savored. It isn’t just fuel, it’s nourishment for your body, mind and soul.
Ready to improve your health? Get started with these 10 timeless nutrition and wellness tips. Begin with one tip at a time and, before you know it, you’ll have implemented all of them into your lifestyle with ease.
1. Hydrate Upon Waking
Many people suffer from chronic dehydration, which is why hydrating properly upon waking is crucial for your health and well-being. Hydration is essential for overall health, including detoxification, digestion, fat loss and more.
Start your day with one or more of these delicious optimal hydration options, including lemon/lime/coconut water or cucumber/celery juice. After hydrating, wait 15 minutes to consume anything else. This gives your body time to cleanse and flush out toxins. Continue hydrating throughout your day by creating regular hydration reminders.
Optimal Hydration Choices
- Lemon or Lime water — squeeze and add the juice to 16 ounces of water
- Coconut Water — enjoy 16 ounces
- Celery Juice — 1 bunch or 16 ounces of juice
- Cucumber Juice — 2 cucumbers or 16 ounces of juice
- Infused water — use sliced cucumber and mint or frozen blueberries and basil
2. Eat More Mindfully
The easiest wellness tip you can include right now is to eat more mindfully. Mindful eating means being fully present for each bite, chew, sip and swallow. It’s being aware of your surroundings and what’s going on inside your body. When you engage your senses, you connect with the present. As a result, this helps you enjoy food in a more nourishing way. Even without changing your diet, this simple nutrition tip will have a major impact on your weight loss and health goals. When you improve how you eat, you’ll automatically improve what you eat.
3. Choose Whole Foods
What is one of the most important nutrition tips to remember? Choose natural, one-ingredient foods over processed products. Stop counting calories and start focusing on nutrients. Quality is far more important than quantity. Whole foods contain more nutrients to support health and fat loss. Although this tip sounds simple, it can be challenging to eliminate most processed foods. Get creative and find healthier alternatives with tip #6 below.
NUTRITION TIP: Eat mostly whole foods, like fruits & veggies.
4. Eat the Rainbow
Aim to consume a rainbow of colors every day. This will help you load up on health-promoting antioxidants that support anti-aging, reduce inflammation, and more.
- Red (cherries, beets, tomatoes),
- Orange (citrus, peppers, carrots),
- Yellow (bananas, turmeric, squash),
- Green (kale, cucumber, celery),
- Blue (blueberries, grapes),
- Purple (eggplant, figs, red cabbage), and
- Pink (watermelon, strawberries, raspberries).
For example, add fresh berries to oatmeal at breakfast. You can also enjoy a mixed veggie salad at lunch. Try a kale, collard, or seaweed wrap at dinner. One easy way to enjoy more colorful meals is to choose greens over grains. Most people eat twice as many grains (especially refined grains) as they do greens. Include more veggies by juicing, adding to salads, and using for pasta (such as zucchini noodles or “zoodles”), wraps, and rolls.
5. Read Food Labels
Always read food labels and focus on the ingredients listed. Follow this wellness tip every time you grocery shop. Look for whole ingredients, a low sugar content (less than 5 grams per serving), and minimal ingredients. The fewer the ingredients, the better. See the “bad” and “better” snack bar examples below.
Bad Food Label: Chocolate Chip Clif Bar
The first ingredient is refined sugar, followed by more sugar, flour, man-made fats, and soy.
21 Ingredients: brown rice syrup, rolled oats, soy protein isolate, cane syrup, roasted soybeans, rice flour, dried cane syrup, oat fiber, unsweetened chocolate, soy flour, sunflower oil, date paste, cocoa butter, molasses powder, soybean oil, barley malt extract, salt, vanilla extract, soy lecithin, natural flavors, cinnamon
Sugar: 22 grams from rice syrup, cane syrup, date paste, and molasses powder
Better Food Label: Chocolate Chip Brownie LÄRABAR
This bar is high in sugar, but the source comes from whole dates.
6 Ingredients: dates, chocolate chips, almonds, walnuts, cocoa powder, sea salt
Sugar: 23 grams from dates
6. Find Healthier Alternatives
Rather than forgetting your favorite foods, make some smart swaps.
Swap processed foods for more nutrient-dense alternatives.
With this nutrition tip, it’s best to include a smart swap every few days so it doesn’t feel like you’re making drastic changes. Before you know it, healthier alternatives will become part of your daily routine.
Make the following swaps:
- Cereal for steel-cut oatmeal
- Bread for veggies
- Soda for kombucha
- Cooking sprays for coconut oil
- Table salt for sea salt
- Conventional sweeteners for cinnamon and stevia
7. Opt for High-Quality Foods
Quality is crucial to maximize nutrients and minimize toxins. Choose organic, non-GMO foods as much as possible. Select the highest quality single-ingredient foods you can afford, such as wild salmon, grass-fed beef, and organic blueberries.
WELLNESS TIP: The majority of your diet should consist of colorful veggies and antioxidant-rich fruits, with some quality proteins and natural fats.
8. Supplement Smarter
This wellness tip can save you a lot of time, money, and frustration. First, start by cleaning up your diet. Next, include Superfoods. Eat more wild blueberries, berries, cherries, sprouts, leafy greens, and avocado. Then, include high-quality supplements as needed.
Supplements are best used to correct deficiencies, assist healing, and improve body function.
Take supplements that contain bioavailable nutrients the body can easily absorb. Beware taking too many supplements as they can burden your liver and make you feel worse. Contact Cate for help determining and prioritizing the best supplements for your body.
9. Detox Daily
We live in an increasingly toxic world. Reducing your exposure to toxins and supporting your body’s detox processes is crucial for overall health. First, it’s important to become aware of toxic sources and reduce your exposure to toxins.
Easy solutions to decrease toxins include:
- Filter your water
- Choose organic
- Pass on plastics
- Use EWG’s app to select healthier beauty, hygiene, and household items.
Next, incorporate gentle daily detox methods to support your body. Lastly, avoid quick-fix detoxes as they release more toxins than can be safely eliminated. These trendy strategies can make you sicker and more toxic.
Excellent daily detox methods include drinking lemon water, heavy metal detox smoothie, celery juice, and detox herbal teas (dandelion, burdock, red clover, nettle, etc.). Incorporating the Medical Medium 28-Day Cleansing diet is another powerful detox option. Exercise, yoga, dry skin brushing, saunas, steam baths, and Epsom salt baths are also beneficial for detoxification.
10. Plan To “Cheat”
This last nutrition tip nourishes you on all levels, including your sanity! Rather than being overly restrictive with what you eat and creating stress, plan to “cheat” your diet.
To satisfy your senses and sanity, plan 1-2 cheat meals a week.
If planning is a challenge, then abide by a three-bite rule. These strategies help you feel nourished while making it easier to eat healthy the rest of the week.
Another wellness tip to consider to maximize your health…
Are limiting beliefs around food, nutrition or health preventing you from getting results?
Contact Cate to schedule a complimentary 15-minute consult!