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How Many Plant Foods Do You Eat Each Week?

Eating plant foods is essential for a healthy diet. It’s not only important to take in adequate amounts of plant-based nutrition, but also to choose the right kind of plants. With an increasing number of people suffering from digestive problems and chronic diseases, eating more plant-based foods has become a priority for many health-conscious individuals.

But how many plant foods are you actually eating each week? There’s no one-size-fits-all answer as some people need more plants than others due to their age or lifestyle factors. However, everyone should prioritize eating plenty of nutrient-dense plant foods for maximum benefit. In this blog post, we’ll explore the importance of getting enough plant foods in your diet and provide tips for adding them to your meals.

Why Are Plant Foods Good for You?

Plant foods are full of vitamins, minerals and antioxidants which are beneficial for overall health; they provide energy without the calories found in animal proteins; and they supply dietary fiber which helps keep us regular as well as aiding digestion.

Different types of plants provide different types of nutrition, so it’s important to eat a variety. Leafy greens and cruciferous vegetables are great sources of vitamin A and C, while legumes offer protein and complex carbohydrates. Fruits like berries, apples, oranges and bananas are all high in antioxidants that fight inflammation and disease.

How it Impacts Your Gut Health

Eating enough plant-based foods can have a huge impact on gut health. Plant-based diets have been linked to improved digestion and regularity as well as a reduced risk of colon cancer. Additionally, the dietary fiber found in plants helps feed our ‘good’ gut bacteria which helps keep our microbiome healthy.

Finally, eating more plant-based foods is associated with a reduced risk of chronic diseases like diabetes, heart disease and stroke. Eating plants can also help reduce inflammation, which has been linked to a wide range of health conditions.

Recommendations

It’s recommended that you eat at least five servings of plant-based foods each day. This could include leafy greens, cruciferous vegetables, legumes, fruits and nuts or seeds. Try to mix it up and explore different varieties, as this will ensure you get maximum benefit from the nutrients found in plants.

Getting started on your journey towards eating more plant-based foods doesn’t have to be difficult. Start by adding one new vegetable to your grocery list each week until you’re eating five servings of plants each day. You can also experiment with different recipes or try out some vegetarian meals a few times per week.

Eating more plant-based foods is essential for optimal health and wellness. Start by assessing your current diet to see how many plants you’re consuming each week and make the necessary adjustments from there. With the variety of plant-based foods available, it’s easy to find delicious ways to add these nutrient dense superfoods into your diet. Eating more plant-based foods will help improve gut health, reduce inflammation and lower the risk of chronic disease – all key components in achieving improved overall wellbeing.

Download My Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7-day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

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3 Foods to Help You Lose Weight

Losing weight doesn’t have to be a complicated process. By making small, simple changes to your diet you can make a big difference in your long-term health and overall well-being. In this blog post, we will explore three foods that have been proven to help with weight loss—healthy fats, non-starchy vegetables and proteins—as well as general tips for achieving successful weight loss.

By adding these three nutrient-rich foods into your daily diet plan, you can quickly and easily start dropping those unwanted pounds while still enjoying delicious meals that are sure to satisfy both your hunger cravings and taste buds. So, let’s take a closer look at how incorporating healthy fats, non-starchy vegetables and proteins into your diet can help you to reach your weight loss goals!

Healthy Fats:

Avocado, nuts, seeds and fatty fish are all excellent sources of healthy fats that should be included in your weight loss diet. Not only will they keep you feeling full and satisfied for longer periods of time, but they also offer essential vitamins and minerals. For instance, avocados provide a good source of potassium, as well as vitamin E which helps protect cells from damage caused by free radicals. Eating 1-2 tablespoons of healthy fat per meal is a great way to ensure you’re getting the necessary nutrients to fuel your body throughout the day.

Non-Starchy Vegetables:

The key to successful weight loss is eating nutrient-dense foods that are low in calories. Non-starchy vegetables such as leafy greens, broccoli and peppers provide a good source of vitamins, minerals, fiber and antioxidants. Eating a variety of non-starchy vegetables at each meal will ensure you’re getting the essential nutrients needed for optimal health while also helping to bulk up your meals.

Lean Proteins:

Protein is an important macronutrient for anyone trying to lose weight because it helps to keep you feeling full and satisfied for longer periods of time. Furthermore, protein helps support lean muscle mass which can help increase your metabolism and burn more calories even when you’re at rest. Aim to get at least 30g of high-quality protein at each breakfast and aim to get at least five servings of lean proteins throughout the day.

General Weight Loss Tips:

In addition to incorporating healthy fats, non-starchy vegetables and proteins into your diet, there are other general tips that can help you achieve long-term success when it comes to weight loss. Some of these include drinking plenty of water throughout the day, getting regular exercise and adequate sleep, tracking your food intake, managing stress levels and eating mindfully. By following these simple tips in conjunction with adding nutritious foods such as those listed above into your daily meals, you can create a sustainable diet plan for yourself that will help lead you to long-term success.

By making small changes to your diet and incorporating these three key foods into your meals, you can start seeing weight-loss results in no time. Eating healthy doesn’t have to be difficult or boring—you can still enjoy delicious meals that are sure to satisfy both your hunger cravings and taste buds! So, what are you waiting for? Start adding healthy fats, non-starchy vegetables and proteins into your diet today!

Download My Free Meal Plan

Feed your body well, listen to it, and you will benefit in the long run. In my free meal plan, you’ll get 7 breakfasts, 7 lunches, 7 dinners and 7 snacks that help you do just that. Download my free 7-day meal plan and you’ll get an introduction to eating balanced meals and snacks.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life! ​

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Do You Have Sunday Night Anxiety?

Sunday nights can be a source of anxiety for some people. Life can feel hectic, and the thought of having to start the work week again can be daunting and stressful. Little things like feeling overwhelmed by tasks or worrying about not having enough time to complete them can cause feelings of dread. Thankfully, there are ways to help reduce Sunday night stress in order to create a more meaningful, productive start to the week ahead.

Why Do Some People Feel Anxious on Sunday Nights?

Sunday night anxieties are often rooted in worries about the upcoming week. Thoughts such as work deadlines, social obligations, or household tasks can lead to feelings of overwhelm that leave one feeling anxious. Even something as small as planning meals for the week can seem overwhelming, leading to a feeling of being overwhelmed by all the tasks that need to be completed. Other common causes of Sunday night anxiety are fear of the unknown and worrying about what could go wrong with upcoming events or activities.

How to Change Your Sunday Routine:

To help reduce feelings of anxiety on Sunday nights, there are certain things that one can do in order to create a more positive start to the week.

1) Clear Your Mind & Set Your Intentions for The Week Ahead:

It is important to take some time each Sunday evening to set goals and intentions for the week ahead. Take some time alone to focus on what you would like to accomplish during this upcoming week, as well as any worries or concerns that you may have. Writing down these intentions can help to provide clarity and focus, as well as create a sense of direction for the week ahead.

2) Organized Yourself:

Prepare for the upcoming week by getting organized. This can include purchasing groceries, planning meals, organizing your work documents or setting up reminders in your calendar. Taking time to plan ahead and organize yourself can help reduce stress and anxiety.

3) Create A Routine Around Your Mental & Physical Health:

Make sure that you are taking care of your mental and physical health on Sunday nights. Take some time for yourself with activities such as yoga, meditation or reading. Make sure that you are eating nutritious meals, staying hydrated and getting enough sleep so that you feel rested when Monday morning comes around.

4) General Tips:

Finally, here are some additional tips for reducing Sunday night anxieties:

• Make a list of tasks that need to be completed during the week and set aside specific times to complete them

• Get outside and take a walk or bike ride to help clear your mind

• Spend time with friends or family members who can provide support and laughter

• Listen to calming music or nature sounds.

Remember, it is important to recognize that everyone experiences anxiety differently and that there is no “one size fits all” solution. Taking the time to recognize what works best for you and using these tips as a guide will help reduce Sunday night stress and make Monday mornings much easier to face.

By following these tips, you can help reduce the anxiety associated with Sunday nights and have a more productive start to the week ahead. Taking time for yourself on Sundays is essential in order create healthy habits that will last throughout the week and beyond. With some planning, organization and self-care, you can make Sunday nights a positive experience.

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

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3 Steps to Feeling Better in 2023

As the new year begins, many of us make resolutions and declarations of how we will feel better in the coming months. However, it can be hard to stay on track with our plans and goals if we don’t have a clear plan of action. The good news is that there are 3 simple steps you can take in order to set yourself up for success in feeling better during the next year: setting realistic goals, identifying why you may not be getting healthier, and joining my ALL-YEAR Resolution Membership. Each step is designed to help you create an individualized approach to your health and well-being that works best for you!

Step 1: Set Realistic Goals

First, let’s talk about setting realistic goals. This important step should be done before you get too deep into the process of feeling better. Start by making a list of goals that are attainable, yet still challenging enough to stretch and grow yourself. Set small, achievable milestones for yourself so that you can measure your progress along the way. Setting realistic goals will help keep you motivated, inspired, and confident in your ability to achieve them.

Step 2: Figure Out Why You Are Not able to Get Healthier

In order to really reach your desired health and well-being goals, it is important to understand what has been holding you back in the past. Ask yourself questions such as: “What are my biggest challenges in my journey toward wellness?” or “What do I need to change in order to make progress?” Once you have identified the obstacles in your way, you can take steps to remove them and create an effective plan for success.

Step 3: Join my ALL-YEAR Resolution Membership

This membership provides unique resources and guidance specifically tailored to help you feel better in 2023. Join my all-year resolution membership to get monthly support. You’ll get lots of nutrition education from a board certified and licensed nutritionist and health coach on various topics including eating for various health conditions, supplement facts, the impact of stress on health, balancing blood sugar with food, balancing your mood with food, gut health, weight loss, emotional eating, and much, much more.

You will finally get to the point of where you understand why you’re feeling the way you’re feeling, and then find out how you can move in a different direction and finally feel better.

By taking these 3 simple steps, you are setting yourself up for success in feeling better in 2023 and into 2024! I believe that this new year can be one of growth and transformation as you strive to feel better than ever before!

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

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Walk Every Morning To Boost Your Energy

Walking is one of the most accessible and simplest forms of exercise available, and it can be surprisingly effective at increasing energy levels. Not only does walking increase your heart rate, which pumps more oxygen to your cells and boosts metabolism, but it also helps regulate hormones like serotonin and endorphins that are associated with happiness and enhanced energy. Furthermore, incorporating a regular routine such as a morning walk into your daily lifestyle can help break monotony or boredom and recharge your batteries throughout the day. Here are some tips on how to maximize the benefits gained from walking in order to boost your energy levels.

Why Walking Increases Your Energy

The most obvious benefit of walking is that it increases your heart rate and gets oxygen flowing to cells throughout the body, which in turn helps to boost metabolism. This helps to break down foods more efficiently and use them as fuel for energy. Additionally, walking can release endorphins and other hormones associated with happiness and improved moods, leading to enhanced feelings of vitality. Finally, studies have shown that outdoor walks in nature are especially beneficial due to their calming effects, providing a sense of sanctuary from everyday stressors.

Why Walking in the Mornings Can Increase Your Energy Levels

Early morning walks are an excellent way to jump-start your day and get going with a burst of energy. As the sun rises, your body is naturally stimulated by endorphins and hormones associated with happiness and energy release. Furthermore, walking in nature can help to bring balance to the mind, clear mental clutter caused by stress, and put you on track for a productive day ahead.

Start with a 30-Day Challenge

If you’re not sure if daily walks can really boost your energy levels or not, why not give it a try? Try taking 10–15-minute early morning walks each day for at least 30 days and see how you feel after that time period has passed. After such a short amount of time, you should have some sort of indication as to whether this activity is beneficial or not.

General Tips

First, set aside a specific time each morning to take your walk and make sure you stick with it. This will help to ingrain the activity into your daily routine and increase your chances of success. Second, remember that walking doesn’t have to be boring; try incorporating activities such as listening to music or podcasts, play games like “I Spy” with friends or family members, or even take a book along for some light reading material. Lastly, don’t forget to warm up before your walks in order to prevent any injuries from occurring.

Overall, walking is an easy and accessible way to boost energy levels throughout the day. Incorporating this activity into your daily routine in the form of a morning walk can be especially beneficial, providing clear mental clarity and a sense of balance. Additionally, it can help to release endorphins and other hormones associated with happiness and energy boosts. Try out the tips provided here to make the most out of your walks and get started on recharging your batteries today!

Let’s Connect!

Say goodbye to fatigue and hello to a full and vibrant life! Join me over in my Facebook group where we are talking all about how to take back control of your health!

Be sure to follow me on my Facebook, TikTok, Instagram and Pinterest for tips and tricks on how to use nutrition to live your very best life!

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