How to Eat More Plants

Ok, everyone can eat more plants. Yes, you. And maybe even me.

Why should you eat more plants? Well, for starters, whether you follow a plant-based diet or not, eating more vegetables, fruits, grains, and nuts can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower the risk of digestive problems, help balance blood sugar, reduce the risk of depression and stabilize weight. Are you sold yet?

Let's have a quick reality check, shall we?

The USDA recommends 5-9 servings of fruit and vegetables per day. Think you're getting there? You probably aren't. On average, only 14 percent of American adults consume at least 2 servings of fruit and at least 3 servings of vegetables daily.

What is exactly is a serving? Here are some examples.

Alright, before you start thinking this is overwhelming, here are some easy ways to incorporate more plants throughout your day that you might not have thought of.

Veggies with breakfast - Yah, just trust me

• Add shredded zucchini, carrot, or cauliflower rice in oatmeal - add some cinnamon and you wont notice I promise

• Veggie omelet or tofu scramble (seriously, throw anything you want in here)

• Breakfast Salad (check these out!)

Plants + Dip - It still counts even if you cover it in dip

• Especially in summer - consider this a no heat dinner

• Any fruit + nut/granola/seed butter

• Any fruit + plant-based yogurt + cinnamon or cardamom

Smoothies- this one is a super-easy way to pack in a lot

• Add frozen cauliflower rice or broccoli - you won't even know they are there

• All the fruit (banana, berry, frozen mango & pineapple)

• Leafy Greens - spinach is pretty neutral if you're hesitant about flavor

Veggie Swaps - No I don't think cauliflower = rice

• Maybe try adding cauliflower rice to your regular rice

• Try kale or cauliflower gnocchi

• Veggie zoodles (zucchini, sweet potato or carrot)

Just add more - what are you already eating that could use more veggies?

• Add zucchini, sauteed spinach + onion to your pasta or lasagna

• Sneak it into sauces (see my spinach pesto)

• Snacking on veggies? Try something new or add more to your salad or roast something new

Swap Grains - Yes grains are plants but try eating them whole versus processed

• Yes grains are plants but try eating them whole versus processed

• Oatmeal or quinoa porridge for breakfast

• Brown rice for dinner

Plant Fats - Plant-based fats have a lot of benefits compared to saturated animal fats

• Add nut butter instead of butter

• Throw hemp seeds and flax in your oatmeal and smoothies

• Make some chia pudding - and better yet - top it with some fruit!

So there you go - now you have no excuse to not get at least one more serving of plants in your diet, starting tomorrow.

Shoot me a message if you need any help with figuring out a way to make this happen - I'd love to work with you!

#nourishedwaynutrition #plantbased #eatmoreplants #wellness #nutritionist

Making Space for Mental Health + Mindful Eating

I took a little trip this weekend and took some time away from my phone. I know I spend too much time looking at a screen most days, so it was a nice change for me to be in nature, read actual paper books and meditate.

Working from home has me feeling like I need to be available 24/7 so I’m trying to create a little more balance in my day-to-day life with it. When we think about health, it's easy to focus on our food and exercise but forget to take care of our holistic wellness, including mental health. I'm guilty of this myself, especially with a job that requires me to be in front of the computer most of the day.

How do you know if your relationship with your phone or social media is impacting your mental health? It can be harder than you think to identify when it's a part of your routine but if you find yourself feeling more burnt out, it might be time to take a pause. I recommend checking out your screen time report - it might be surprising to see how many hours a day you're logging and where that time is spent.

If you feel like you need to create some better boundaries around this, here are some of the ways I manage this:

• No phones in the bedroom. I put my phone down 30 minutes before bedtime and don’t pick it up again. Also, I leave it in another room so it’s not the first thing I look at when I wake up, which allows me a hot minute to get grounded before the stressors of the day creep in.

• Time limits on certain apps - Hey, we're all guilty of mindless scrolling. You can set limits for groupings of apps and will get a reminder when you’re approaching this timeline for the day. This has really helped me be more conscious of where I’m spending my time. I think you’ll be surprised how much time you spend without realizing it.

• Daily Meditation - I’ve always wanted to be the person who meditated consistently and have struggled to make it happen. This year it seemed more important than ever so I’ve doubled down on this commitment. I found an app that works for me - Balance - and schedule it. I put it in my personal and work calendars and set a reminder on phone so I don’t forget. I don’t get to make it work every single day but I do it a lot more consistently with these reminders in place.

• Get outside - I know not everyone has the ability to do this in their workday but it makes a huge difference. Even if it’s 5 or 10 minutes, breath some fresh air, move your body and you’ll feel the reset, I promise.

• Manage expectations - If you have set a precedent for always being available, it can create a cycle of guilt if you miss something or have a delayed response. Once you clarify when you're available and start sticking to it, people will start to respect those boundaries and you can get back some much-needed mental space from work and screen time.

• Lead by example - If you want to have space away from your device, you have to be mindful of holding space for others to do the same. Don't expect a co-worker to get back to you at an odd hour and consider what's really an emergency. Can this email or chat wait until business hours?

• Eat mindfully - Your gut is regulated by your central nervous system and when your body is stressed, it can slow things down, reducing the absorption of nutrients, and increasing heartburn, indigestion, and bloating. Taking the time focus on the food you're eating means you create space in your body for digestion and calm.

Mindful Eating Exercise

So how do we eat mindfully? What is the special formula? Well, there isn't just one answer because EVERYONE is different! But there are some basic general steps you can think about when sitting down for a meal, yes that’s right, I said sitting- not standing or driving.

1. Find a quiet place without distractions- if you can control distractions, do so. This might be turning off the TV, putting your phone away, and sitting down at the table.

2. Try to make sure your meal looks appetizing. I don't expect you to be a food styler, but add some color, or arrange it in a fun way so that it looks appetizing. Maybe even put it on a special plate and use a fancy cup.

3. Take a few deep breaths. Times are stressful, I get it, especially if you're rushing in the morning or fitting lunch in between meetings. Give yourself a few moments to just be there and take a few belly breaths before taking your first bite.

4. Eat slowly and think about how your food tastes, smells, and feels.

5. Put the fork down once in a while. This will allow you to taste your food more and be more mindful about what you are eating. Finish chewing your food and swallow before taking another bite.

6. Try to take at least 10 minutes to finish your meal- ideally 15-20, but I'm trying to be realistic.
   

As important as nutrition & exercise are, if you’re doing them at the expense of your mental health, you aren’t going to get anywhere. Rather, think about your wellness and health goals as a pie, where nutrition & movement are big pieces but are equally as important as water, sleep, and mental health.

What are some ways you find to carve out space for yourself away from the screen? Do you have any tips and tricks that work for you?

Why You Should Stop Skipping Rest Day

Rest seems illogical - why should I do it?

Because you don't want to get hurt. Sometimes overtraining and not taking the time to let your body recover can lead to overuse injuries or exhaustion which can affect form. Also, injuries mean you might be out of the game for even longer than a day or two, which no one wants. Every athlete deliberately schedules rest days into their program, you should too.

But I feel fine.. won't working out more be better?

It sure sounds great, but not giving your body a break means you don't give your muscles time to repair themselves. Lifting weights actually causes little tears in the muscles that have to get fixed in order to be bigger and stronger. Your muscles need to have time off, just like you need a weekend to feel refreshed on Monday.

If I take too many days off, won't I lose some strength?

You've worked hard for those #gains, and of course, you don't want to lose them. Repeat after me: one day off will not hurt my training progress. Say that again. It takes weeks of inactivity -not just a missed workout here before you'd see muscle loss. When your muscles come back refreshed, rebuilt, and ready to go, and you'll be surprised at how good you feel at your next workout and how your performance might increase.

What about my mind?

I. HEAR. YOU. Exercise is my outlet for managing my stress and anxiety and I NEED it. Giving yourself a little distance from exercise can actually be healthy for not only your body but your brain. Ever feel like you're checking the clock during your workouts or just not pushing as hard as you could be? You can avoid mental burnout and be excited and challenged when you step back to your routine after a day off.

Ok, so you've found yourself on a rest day, what do you do with yourself?

If you're sold on the rest day but still not sure what that actually looks like in practice, here are some ideas. Rest days don't mean you're sitting around doing nothing and can and should include active rest, something that keeps your body moving in a gentle and low-impact way but does not stress your muscles.

Some examples of things you can do on your active rest day :

• Foam Rolling

• Going for a walk

• Yoga

• Stretching

• Hiking (nothing too rigorous)

• Swimming

If you're unsure how to program your workouts or when to take rest days, shoot me an email. I'd be happy to help you or plan a unique program for your goals.

Now get out there and enjoy some well-deserved rest!