Whole Health Nutrition

52Healthy TIPS

Start Every Week of 2015 Off With a New Tip!

Tip #1

Sneak more vegetables into your meals. Add them into your pasta or add finely chopped mushrooms into

your ground beef and it will blend right in.

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Tip #2Prepare a weeks worth of smoothies or juices ahead of

time because you will be more likely to stick to a healthy breakfast if you’ve already taken out the hard

work!

Your can give one of our Signature Smoothies from Pure Energy like the Mother’s Helper! You’ll need to add 2 frozen

banana chunks, 1 cup of blueberries, 1 teaspoon of chia seeds, a handful of kale, and 1 teaspoon of coconut oil to a little plastic bag and store it in the freezer. On the morning

you will be drinking it add 2 ounces of berry puree 1 tablespoon of honey the fill the rest with coconut milk! It will

make your mornings go faster and easier!

Tip #3

Take a one week break from sugar! To manage your cravings you can add a little more fruit to your diet to absorb more of the natural form of sugar as fructose,

but you’ll also be combining it with fiber and nutrients.

Give Kombucha a try. Kombucha has a high nutritional value, and also high amounts of probiotics and

antioxidants that prevent the formation of free radicals in your body.

Tip #4

Tip #5

Eat more fish, specifically fishes that are low in mercury content like salmon, flounder, Pollock, or

clams. Try to stay away from fish with a higher mercury content like shark, swordfish, and marlin.

A great way to enjoy fish is a simply flavored lemon pepper salmon over a plate of whole

grain brown rice.

Tip #6

Have 5 colors on your plate! Salads are always an easy way to do this, but why don’t you try a couscous wrap. Mix

green peppers, red onions, sliced carrots, cubed mozzarella, and maybe some cilantro or basil into cooked couscous then on a whole wheat wrap add some greens

like spinach and kale then lay the couscous mixture on top and roll it up! A tasty meal that you can easily have for

dinner or bring to work with you.

Tip #7

Have matcha instead of your morning coffee. The caffeine will give energy while theanine blocks stress hormone release, and because it is a green tea it has 30-40% polyphenois (antioxidants) and catechins (antioxidants effective against heart disease).

Tip #8

Don’t skip breakfast. Try making Quinoa Blueberry Muffins at the beginning of the week that you can

easily grab on your way out the door.

2 cups whole wheat flour½ cup old fashion oats1 tsp cinnamonpinch of nutmeg 1 tsp baking powder½ tsp salt1 tbsp flaxseed2 tbsp chia seeds2 cups cooked quinoa

(½ cup uncooked) ¼ cup coconut oil¼ cup honey/agave nectar¼ cup dark brown sugar1 cup almond milk1 cup fresh or frozen blueberries

Tip #9

Tip #10

Read the ingredient labels closely. Try to avoid partially hydrogenated oil, artificial sweeteners, MSG, high

fructose corn syrup, and sodium nitrite. More recently it is discovers many milk food products like yogurt and

almond milk, contain carrageenan, which although it is a natural product could be causing inflammation, gut

irritation, and possibly cancer.

Drink more tea. Many teas have different healing effects that you could use to your

advantage. Black teas are usually higher in caffeine while oolong teas have been found to lower bad cholesterol, and green teas are very

high in antioxidants.

Tip #11Try more homeopathic remedies before drugs. For example some tart cherry juice to help you

sleep and combat some aches and pains.

Tip #12

Find healthier recipes to sooth your sweet tooth when it come to dessert! You could try bananas with peanut

butter dipped in dark chocolate.

Include chia seeds, hemp hearts, gogi berries, and spirulina in your smoothies to add even

more nutrients.

Tip #13

Tip #14

Control portion size. Our hands are actually a great tool to help you with portion size. For example, a

service of meat is about 3 ounces with translates to about the size of you palm. Additionally, one serving of peanut butter is 1 tablespoon which is roughly the

size of your thumb, a serving of rice or noodles is about ½ cup which would about a handful.

Tip #15Choose lean protein. For example, when at the

grocery store choose the ground beef with more lean meat and less fat. Edemame are also a good source of

lean protein along with eggs.

Load up your plain yogurt with tons of fruit and a small handful of granola

Tip #16

Tip #18

Tip #19

Use a new spice this week. You could try smoked paprika to replace ham or sausage in a vegetarian soup or to

make a yogurt sauce for roasted vegetables

Cook at home. It sounds really simple, but it can make the biggest difference! When you cook at home you can

control exactly what goes into your food and thus what goes into your body!

Tip #17

Snack wisely. Meaning choose nutrient dense snacks that do not equal a full meal. Carrots dipped in hummus is a great snack to

try. Also try taking a handful of carrots out and a scoop of hummus on a small plate so you don’t keep nibbling after you’re

finished.

Tip #20Try one new recipe a week!

This week you could try Teacup Tacos. They are little bite size taco cups. You can purchase

regular whole wheat tortillas then cut them into about 5 inch circles and pop them into a medium sized

muffin tins add the taco toppings you prefer. I used ground beef and made my own Mexican seasoning to

cut back on the high sodium in the prepackaged seasonings. I added red onion, tomatoes, garlic,

cilantro, cheese, and topped it with a little avocado.

Tip #21

Make a juice that gives you plenty of energy for a productive workout, but won’t drag you down or fill

you up too much.We like this beet, orange, lime, and pear juice!

Make your own Salad or Dips, like Guacamole or bruschetta to cut out all of the

additives in store bought dips.

Tip #22

Tip #23Browse through websites like Food Gawker and Pinterest to find new and exciting recipe ideas!

It is really easy to search based on ingredients you already have!

Tip #24

Tip #25

When you do go out to eat at a restaurants, separate your meal in to appropriate serving sizes ahead of

time so you don’t accidentally overeat. Plus, now you have an extra meal ready for later!

Practice mindful eating. Mindful eating is all about listening to the cues your body gives you; when you

are hungry, when you are full, and also being aware of exactly what you are putting in your body.

Tip #26

Check out a review of this cookbook on our blog over at http://www.wholehealthnutritionvt.com/a-good-read-feed-zone-portables-food-for-athletes/

Get a new cookbook, like Feed Zone Portables, that will help you make easy portables like rice cakes and mini pies that are easy to carry along

with you whether you are exercising or just a normal day between work and errands.

Tip #27To save your self a lot of time in the morning try

Overnight Oats! Fill a Mason jar or any microwavable container with 1/3 steel cut oats, 1/3 Kefir, and 1/3

apple cider. I topped it off with chia seeds, Fax seeds, hemo hearts and some cinnamon. The next morning

just warm it up in the microwave and add some resins!

Drink hot water with lemon to start off your day to help flush out toxins and maintain fluid balance.

Tip #28

Tip #29

Give Hummus a try! It is great for lowering cholesterol and contains fiber, which most modern diets are

lacking.

Listen to your body and eat when you are hungry, not bored.

Tip #30

Tip #32

Tip #33

Have smaller, more frequent meals throughout the day instead of focusing on only

three larger meals.

Focus on increasing your fiber. Good Sources of Fiber include whole grains, wheat cereals,

barley, oatmeal, beans, nuts, vegetables such as carrots, celery, and tomatoes, and fruits

such as apples, berries, citrus fruits, and pear

Tip #31

Keep your Plate Balanced. The majority of your plate should be a vegetable, followed by

lean Protein, and Whole Grain.

Tip #34Snack on crunchy fruits or vegetables to replace chips. This will allow you to actively crunch on the food, but will offer you much more nutrients than

chips.

Eat your meals at a table, opposed to in front of a TV/computer because being too distracted promotes

mindless eating.

Tip #35

Tip #36Make your own salad dressing. You can try a mango

dressing by pureeing one chopped and peeled mango, the zest and juice of one lime, a teaspoon of Dijon

mustard, kosher salt. Then slowly add ¼ cup of rice vinegar and ½ cup of vegetable oil.

Tip #37

Tip #38

Strive for 5 servings of fruits and vegetables a day. You can have blueberries in your yogurt for breakfast,

peppers dipped in hummus for morning snack, a tomato on your sandwich at lunch, and apple for you

afternoon snack, and broccoli as a side with your dinner!

Use herbs and spices to make your dishes more exciting. Try putting cinnamon on your sweet potato

instead of salt and butter. Cinnamon can slow the rate of stomach empting, control your blood sugar, and

also helps fight bacterial and fungal infections.

Tip #39Use smaller plates because it will help control your

portion size. You could also purchase a bento box to take your lunch to work.

Tip #41

Tip #42

add a cleansing tea to your diet. Dandelion root tea is a rich source of beta carotene which is the plant form of

Vitamin A and it also contains more protein than spinach.

Participate in Meatless Mondays! Meatless Mondays are exactly what they sound like! Every Monday make a

conscious effort to eat no meat. These kinds of things will help you get used to more mindful eating.

Tip #40

Plan you meals for the week and do your shopping and prep work on Sunday. Thus will start your week off right and the organization will help you be more productive

throughout the week.

Tip #43

To really increase the amount of vegetables in your diet, use a juicer. There are tons of different recipes, not to mention the juices that you can create by just

playing around with tour leftovers!

Green Juice Recipe:-Apple-Celery-Cucumber-Ginger -Kale -spinach-Lemon

Tip #44

Bread your chicken or meat with cooked Quinoa, instead of bread crumbs. It will add lots of extra

protein.

Try a new leafy Green. I love collard greens and dandelion root. 

Tip #45

Tip #46Choose nutrient density over calories. You could try a barley salad, granola, nuts, or rice and beans. All of

this rich in nutrients that your body craves.

Expand your variety of food (try new and exotic fruits, etc.). You could try Jerusalem Artichokes, also referred to as

sunchokes, because they deliver a good amount of iron and help reduce cholesterol. You can sauté the Jerusalem

artichokes with garlic and bay leaves to make them extra tasty.

Tip #47

Tip #48Try a new whole grain this week. You could try faro,

frekah, quinoa, millet, or barley.

Tip #49

Tip #50

Make homemade soup. Try a Chicken Kale Soup. You’ll use chicken, olive oil, onion, garlic, celery, sweet

potatoes, kale, grape tomatoes, apple cider vinegar, low sodium chicken broth, some water and salt and

pepper!

Make a real food meal and exchange it with a friend so you have two meals ready for the week.

Tip #51

Replace your regular spaghetti with spaghetti squash to add even more vegetables into your diet!

Make sure you enjoy what you are cooking and eating! Health is a lifestyle, and it will not

become yours if you don’t enjoy it!

Tip #52