March is National Nutrition Month and we are looking for easy ways to make our daily routines healthier. Our in-house nutritionist Jess is sharing the 4 things she does everyday to make sure she is leading a happy and healthy lifestyle.
It is so important to stay physically active because “a body that keeps in motion stays in motion”. Jess’ best tip to stay active is to find an exercise you love and do it frequently! Activities like yoga, walking, weights, dancing or swimming are good for your mood and have tons of health benefits. Moving on a regular basis decreases your risk of osteoporosis, bowel cancer and improves glucose metabolism, keeping your energy levels even.
I know how much more productive I am once I’ve done my exercise and how much better I feel having moved my body. I can’t recommend putting your sessions in your calendar or finding a training buddy – look for 3 sessions per week and do something exercise-wise that you love.
Water is so important that humans can only survive for three days without water. Hydrating your body should start the minute you get out of bed in the morning. After sleeping all night your body goes on an 8-hour water fast which is why you might feel dehydrated in the mornings. Jess recommends having a big glass of water first thing in the morning and pairing it with some lemon juice to kick start your digestion and aid detoxification. Don’t forget that drinking water isn’t the only way to stay hydrated! Teas and soups are also great ways to stay hydrated. Just be sure to avoid caffeine and alcohol as these will dehydrate you. If you do have caffeine during the day be sure to increase your water intake!
Don’t forget to keep drinking water throughout the day – set a water reminder on your phone or Outlook calendar or keep a bottle of water by your desk with interval markers on. Whatever jogs your memory and reminds you to keep on sipping.
Jess shops once a week for her main pantry items like grains, nuts, herbs or oils then makes quick trips for fresh produce as necessary. Doing the majority of your grocery shopping once a week is not only more efficient but it will also help you establish a healthy shopping and eating routine.
These are the items our nutritionist always keeps on hand:
- Grains: quinoa, amaranth, organic and gluten-free rolled oats
- Raw nuts and seeds: almonds, walnuts, Brazil nuts, sunflower and chia seeds
- Greens: kale, spinach, zucchini, broccoli, sprouts, avocado
- Herbs: mint, parsley, coriander, rosemary and basil
- Spices: cinnamon, cumin, paprika, turmeric, chili flakes, garlic, ginger
- Fruits: lemon, berries, green apples
- Oils: coconut and extra virgin olive oil
- Other: raw honey, apple cider vinegar, unsweetened almond milk and a jar of natural almond butter
The trick to sticking to a healthy lifestyle is to be prepared. Spending a little bit of time on Sunday evening prepping for the week ahead is a great healthy habit to start. Cook a few recipes in bulk and freeze them in portion-sized containers so you will always have healthy and tasty meals ready to go throughout the week.
My favorite things to make on Sunday is my hummus recipe, a roasted vegetable and quinoa dish, some energy balls and some marinated roasted salmon or chicken. I love opening a fridge to ready-made food, especially on the days I get home from work late and I’m starving!