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Happy Monday!

March is National Nutrition Month -- Yah! In honor of this, I wanted to talk about healthy eating. However, sometimes eating healthy takes a little planning. So, I'll be giving you 6 no-fail meal planning tips to help you get started. Plus, we'll talk about some healthy snack swaps you may not even know about. And your immune system -- can eating a rainbow help rejuvenate it? Let's find out.

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Meal planning lets you be more creative which translates into better nutrition pit stops you enjoy better! You can do so many things with just a few ingredients – let your stomach be your guide, and try some new combinations.

Meal Planning is efficient, reduces your stress about “what to have”, and can help you budget better. Eating food prepared from home helps to avoid highly processed/refined seed oils, refined carbohydrates, added fats, and sodium, and to increase fiber intake.

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6 MEAL PLANNING TIPS FOR BUSY PEOPLE

Feeling rushed to prepare for mealtime? Here are some meal planning ideas to help:

1. Buy pre-chopped or chop-up veggies and keep them in the fridge for easy grab-and-go snacks for a quick saute or as a snack for everyone while you prepare the meal.
2. Try cooking at times that are more convenient versus when you / others are already hungry.
3. Keep easy-to-cook protein on hand (eggs, packages of ground meat, packets of salmon, canned beans, organic tofu) that can be tossed in a skillet and cooked quickly or paired with leftover veggies.
4. Cook 2x as much when cooking so there are leftovers to reheat quickly
5. Don’t shy away from frozen veggies- they can last longer in the freezer, reduce waste, and can be just as nutritious.
6. Cook stews or crockpot meals that can be put together earlier in the day or the night before and cook hands-free, timed to be ready when needed.

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6 Healthy Snack Swaps

1. Whole Foods First​
   When choosing a snack, the best option is usually whole food. Whole foods contain natural fiber, essential vitamins, and minerals that help nourish the body while keeping you full until your next meal. Some examples of healthy whole food snacks are fruits, vegetables, nuts and seeds, hard-boiled eggs, or plain Greek yogurt with fresh berries. All of these options provide energy without relying on sugars or highly processed ingredients.
2. Healthy Carbohydrates​
   Carbohydrates give us energy and can be an important part of a healthy diet when chosen wisely. Look for complex carbohydrates such as sweet potatoes or whole grain crackers instead of white bread or pasta which don’t provide many nutrients and can lead to bloating or other digestive issues. It’s also important to eat carbohydrates in moderation as they can quickly add up in calories if you’re not careful!
3. Protein Powerhouses​
   ​Protein is an essential nutrient that helps build muscle mass and keeps us feeling full for longer periods of time than carbs do. Natural sources of protein include fish (especially fatty fish like salmon or tuna), lean meats like chicken breast or turkey, nuts like almonds and walnuts, legumes such as beans or lentils, eggs, and dairy products like cheese or Greek yogurt. Eating one serving of these foods at each snack will help keep you energized throughout the day.
4. Nuts and Seeds​
   Nuts and seeds are packed with healthy fats, fiber, and essential vitamins and minerals. They make a great snack because they give you sustained energy while also keeping you full until your next meal. Plus, they come in so many varieties that you won’t get bored of them easily! Try almonds, walnuts, cashews, pecans, pumpkin seeds, sunflower seeds, etc. Just be aware of portion sizes as nuts are high in calories — an ounce is roughly 20-25 nuts.
5. Fruit​
   Nothing beats fresh fruit when it comes to snack time! Fruits provide natural sweetness without added sugar or chemicals. Plus they offer a wide array of vitamins and minerals that help keep your body running optimally. Apples are especially good for those of us over 40 because they contain quercetin which helps reduce inflammation associated with aging. Other good options include berries (strawberries, blueberries), oranges/grapefruits (for Vitamin C), kiwi (for Vitamin E), bananas (for potassium), or avocados (for healthy fats).
6. Veggies​
   Eating veggies as snacks can be surprisingly satisfying because of their crunchy texture and bright colors. Veggies are loaded with vitamins and minerals but low in calories — making them a perfect snack option for those trying to lose weight. Some good vegetable options include celery sticks dipped in hummus or guacamole; carrot sticks with peanut butter; bell pepper slices with feta cheese; broccoli florets with tahini dip; cucumber slices with salsa; etc.

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DIFFERENT COLORS = DIFFERENT SUPERPOWERS

Different colors indicate the different superpowers found in plants.

• Red foods help promote healthy hearts, and skin, and reduce the risk of certain cancers.
• Orange and Yellow foods promote healthy vision and help build and repair healthy skin – both external and internal (digestive & urinary tracts, airways, etc)…
• Green foods promote hormone and digestive balance, support detoxification, and healthy vision, and reduce the risk of certain cancers.
• Blue and Purple foods promote cognitive, oral, and heart health, and reduce the risk of certain cancers.
• White and brown foods promote liver, and gastrointestinal health, and help reduce the risk of certain cancers

EATING A RAINBOW IS BUDGET FRIENDLY

But eating all those organic fruits and veggies is pricey, right? Nope, eating a rainbow can be good for your bottom line. Try these strategies for a budget-friendly rainbow.

• If you need assistance, look into government programs designed to help, like WIC and SNAP.
• Look for seasonal produce or seconds at the farmer’s market.
• Consider planting herbs and vegetables in your yard, a pot, or a community garden.
• Pay attention to how you store fruits and vegetables, and if you’re unsure of the best way to extend your life, look it up!
• If you’re able to get extra fruits and vegetables, freeze what you aren’t ready to eat or cook extra meals with them to freeze for busier days in the future.

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That's a wrap for this week. I hope you have a good one. Take care.

Susan

P.S. When you're ready, here are some ways I can help you:

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Need a hand with that health journey? My upcoming monthly membership, Thrive Beyond Inflammation is like the secret sauce you've been craving! Hop on the waitlist to be the VIP in the know when it opens up. Find out more about the membership and get ready to level up your wellness game.
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