5 tips for Jumpstarting Nutrition

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At FROWNIES we know that healthy skin starts with a healthy body, and since March is National Nutrition Month we thought we’d share 5 simple tips for improving your overall health. You can start doing these things today!

Drink water instead of sugary drinks.

Did you know that the brain doesn't register calories from liquid sugar the same way as calories from solid foods? You want to avoid drinking your calories. When you drink sugary drinks you end up eating more calories in total. This means fruit juices may have an equally adverse affect as soda due to the high sugar content. Juice that is loaded with sugar counteracts the antioxidants that are normally found in whole fruit. Water on the other hand has so many benefits. Drinking water is one of the simplest and healthiest things you can do to improve your health. Your body (and your skin) will thrive when it has the appropriate amount of hydration.  Drinking water can boost metabolism, aka the number of calories you burn and drinking water before your meals has shown to increase weight loss.

Eat raw/sprouted nuts and seeds.

Do not be worried about the high fat content in nuts/seeds, they contain healthy fat! Nuts/seeds are loaded with magnesium, fiber, vitamin E and a ton of other nutrients. Raw/sprouted nuts and seeds can help with weight loss, brain health, lowering the risk of type 2 diabetes and heart disease. The fats in nuts keep you feeling full and satisfied as well as help keep your blood sugar balanced.

Limit processed foods and eat real whole foods.

Processed junk food is literally designed to trigger the brain’s pleasure centers making us want more.  This can lead to overeating or food addiction. Junk food provides mostly empty calories with unhealthy ingredients like refined grains and added unnatural sugars. Raising caloric intake and lowering nutrition. Additionally processed foods can lead to gut issues and imbalance in your gut microbiome.  Many people do not get enough fiber from whole plant foods.  One great rule of thumb is to look for foods that don't have an ingredients list because they are the ingredients. Apples, celery, kale, chicken, black beans, quinoa...none of these need a list of ingredients!

Get 7-9 hours of quality sleep.

Quality rest while sleeping is so important when it comes to health. Your body heals and restores during sleep. Getting poor quality sleep or not getting enough sleep can drive up insulin resistance, throw off appetite hormones, and reduce mental and physical performance. Poor quality sleep is one of the highest risk factors for weight gain and obesity. Even consistently getting 6 hours of sleep is not enough. Over the course of a week that's 7 hours less than the minimum....meaning you missed an entire night of sleep that week!  Establish a bedtime routine and stick to it, minimize screens before bed, do some restorative breathing, or take a relaxing bath with Epsom salts to help your body relax and prepare for sleep!

Improve gut health with plant fiber.

Eating plenty of fruits and vegetables is the foundation of good nutrition.  It is said that the health of the body is determined by the health of the gut. Vegetables and fruits that are loaded with probiotics and fiber will aid the gut microbiota. A disruption of the gut bacteria has been linked to serious diseases including obesity. Fruits and vegetables are full of vitamins, minerals, and powerful antioxidants. Eating fruits and vegetables that are high in protein can boost metabolism while making you feel full and satisfied after meals.  If you struggle to eat fruits and vegetables and you find that they cause you gas and bloating that is a sign that something is off in your gut.  Seek out a functional medicine doctor or specialist who can help you restore gut balance! We all need more fruits and vegetables in our diet and it's important for your digestive system to be strong and healthy!


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