09/08/2018
Check it! It’s back to school and fall is a great time of year to clean up and reset your digestion to support a healthy gut and immune system.
Nutrition Reset Checklist!
For your personal reset focus this week, take a look at Kat's Nutrition Checklist for 7 simple action steps that will lead to successful changes in your nutrition and metabolism.
Drink plenty of H2O - If you're feeling tired, intolerant of the warm weather, or not great in general, you could be under-hydrated. In chronically under-hydrated individuals thirst is hard to recognize. An easy calculation is to aim for half your body weight in ounces in water per day (e.g., 200 lbs body weight aim for 100 oz water). Now, I would never recommend you go from almost zero to 60 or more ounces overnight. Try tracking how much true water you drink over several days. Get your number, maybe its 32 ounces, and be consistent with your intake for 3- 5 days. This allows your body to accommodate the extra flow of hydration. Then add another 16 ounces, again being consistent to get used to it. Continue like this until you recognize when you are hydrated and reach a reasonable amount of water. It's different for everyone.
Eat plenty of plants - Veggie-rich diets provide gut-healthy fiber, phytonutrients, and enzymes. Add a new veggie into your rotation on a weekly basis to provide variety in nutrients. Don't miss a serving. Make one of your snacks veggie-centric. My summer favorite is a handful sugar snap peas and cherry tomatoes with walnuts.
Eat mindfully - Slow down and take time to experience and engage your senses. Limit distractions like watching television or working. Kat's #1 tip to slow down while eating: "Put your fork down between bites - don't pick it up again until you have thoroughly chewed and swallowed your food."
Seek local foods - Local and seasonal fruits and veggies are ripe and full of essential nutrients since they are harvested within hours of being sold. Since they don't spend lots of time traveling on trucks, you get the most nutrients for your money. You'll see more unique produce available at local farmers markets and you'll end up supporting local farmers and businesses in your community.
Include healthy fats - Essential fatty acids are every bit as important to our bodies as protein is to muscles. Healthy fats from food sources provide the base for our bodies to create all its chemicals and hormones. It's how our cells communicate. Healthy fats also aid in the absorption of vitamins and keep hunger satisfied. A few good food sources include avocado, nuts and seeds, coconut oil, extra virgin olive oil, and cold-water fish. Small portions are all you need, as fat provides more energy in calories than other foods.
Include protein-rich foods - In addition to supporting your lean muscle mass, protein-rich foods can go a long way to prevent cravings by stabilizing blood sugar. Next time you feel snacky or are craving a quick boost, reach for protein instead of refined carbs or sugar.
Limit processed foods - "It's a Trap!" Read the back label, not the front, for the real scoop on what's inside. Sugar, sodium and poor-quality fats are used to make packaged items taste a little too good. Here's an example: Next time you pick up a flavored yogurt, read the ingredients and check out the grams of sugar. Many types sweeten with more than just the fruit featured on the front label. When you divide sugar in grams by 4 you'll get an understanding of how many extra teaspoons of sugar(s) are being added to just a serving. 20 grams equals 5 teaspoons of added sugars! That's a lot, and we trust you would not do that on your own.
