Just in case, you missed yesterday’s post – I have been asked by a few people about some tips to include in their everyday as we cruise into the Spring sunshine. Fair question & one that impacts pretty much everyone in some way, at some point. So, whether these are reminders about a lost habit or inspiration to start a new one, have a read of this general information which is usable for most people.
Three tips for today, which are great for everyone (big & little).
#1 Fill up on fibre!
OK, so what is fibre? It’s a carbohydrate found in plant foods, such as fruits, vegetables, beans or legumes, & whole grains. There are a lot of studies showing adequate fibre intake may benefit your digestion & reduce the risk of chronic disease (THINK: heart disease, stroke, diabetes, Alzheimer’s, cancer & kidney disease to name a few). PLUS, it is great for your overall gut health which impacts your immune & mental health.
Need some ideas on how to get fibre into your diet? Try porridge or overnight oats for breakfast, add some beans or legumes to your soups, stews or even salads. Dip into some hummus or roast some chickpeas to throw into your salads for crunch, maybe munch on some berries or apples for a sweet treat. Choose whole grain options where possible & include plenty of vegies at EVERY meal.
#2 Make room for healthy fats.
I’ve noticed that often one of the first things people cut out is fats. However, healthy fats will help you stay fuller for longer, decrease cravings & help you stay on track.
Healthy fats provide energy and support cell growth. Your organs (esp. brain & heart) love them. They also help with absorption of the fat-soluble vitamins A, D, E & K, plus they help with hormone production.
Some ideas? Add in some extra virgin olive or flaxseed oil, avocados, nuts & seeds, even oily fish (can’t remember which ones – think SMASHT = Salmon, Mackerels, Anchovies, Sardines, Herrings, Trout).
#3 Stay hydrated.
Our bodies are 60% water, so really it is no surprise that you need to stay hydrated. What does water do for our bodies? It helps with digestion processes, the elimination of toxins, delivering oxygen to the blood, energy production, temperature regulation, neurotransmitter synthesis & SO, SO MUCH MORE.
You should be drinking approx. 35mL per kilo of body weight & that will increase if you sweat a lot or do lots of exercise. So, here is your reminder to go grab yourself a glass of water!
More of what to include tomorrow on Day 3, including the “whys” so you know why you are doing it. What you eat plays a major role in your health.
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