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Kelsey Cherry
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Kelsey Cherry
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Kelsey Cherry
1. Create (and stick to) a morning routine.
No matter if it involves meditation on a fancy pillow while burning sage or enjoying a good cup of coffee: Do whatever is going to make you feel balanced, centered, and ready to take on the day. It’ll look different for all of us. For example, one of my non-negotiables that I incorporate into my morning routine involves working out (I love Barre3 in Nashville), refueling with a smoothie recipe, and meditation. I always make sure to take care of myself first so I can show up fully for everyone and everything else.
2. Journal.
When a registered dietitian typically tells you to journal, it often means journaling your food intake and keeping a food diary. Although that’s just one of many ways to journal, I actually recommend using a journal for your mental and emotional wellbeing. Record how you felt during the day. How did that impact your food choices or your digestion? Tracking what you eat can give you amazing insight on if you’re eating enough of the good stuff, if you’re overeating at one meal, if you’re skipping meals, if you need more protein, more fat, more carbohydrates, and more fiber—we can tell a lot from a simple food log and a journal entry. These are all vital things you can learn about yourself that can help you learn how your mind-body are connected and get on a path that’s right for you in your unique definition of health.
3. Eat your vegetables!
Eating your vegetables is where it’s at with boosting your health in an easy way. Adding vegetables to your diet can be as simple as putting a handful of greens in a smoothie, blending squash into a mac and cheese dish, or making a delicious stir-fry with tons of veggies and protein that you enjoy. In my experience coaching, people eat around 2 to 3 cups of vegetables a day if they’re lucky—I recommend at least 10 servings to get the most nutrient-density including fiber, vitamins, minerals, phytonutrients prebiotics (hello, good and happy gut bacteria), and hydration (yes, vegetables contain water and can be hydrating). Vegetables also fill us up, which is such an effortless way for our body to manage and maintain our weight. Gut health is also such an important aspect of our health. Eating enough vegetables not only keeps our digestion moving, but it’s also feeding our digestion with nutrients and prebiotics (the food our good bacteria needs to thrive), and keeps the integrity of our gut lining healthy.
4. Clean your kitchen.
Ah, another not-so-sexy topic, but it’s an important piece of healthy eating and cooking from home. Organizing and stocking your kitchen pantry, fridge, and freezer with healthy items can help you stay accountable and on track. (If you need help, check out my Virtual Kitchen Makeover.)
5. Calm your mind.
Meditate or set aside at least 10 minutes of alone and quiet time each day. Did you know that stress is a huge problem when it comes to our health? Stress can be either a triggering or aggravating factor for many diseases and health conditions. Chronic stress can physically alter our brain make up, change our hormones, reduce the health of our immune system, and make us age faster. Not only can it raise cortisol levels in our body, but reducing stress and being mindful makes us more mindful with other choices in our life. Being mindful is a way you can seriously tune into yourself and have a competitive edge.
6. Move for at least 10 minutes.
We all know this is true, but how many of us actually do it!? I know for me, sometimes working out feels like such an event that I want to skip out on it, but I don’t. Don’t give up on it and try to find those small ways to engage in activity that add up. That could look like jumping rope, doing squats, a quick yoga session, or a HIIT session if you’re feeling super active. The point is: Get your muscles moving, rebuilding, and get your heart rate up for cardiovascular health, stimulating digestion, and blood flow to your brain— all of which can actually help you feel more energized.
7. Set goals.
Be clear on why you want to make improvements to your health. Do you want to make changes towards better health to feel better? To run around with your kids? To manage a health condition? It’s important to think deeply about why you want to reach your goals.
For more of Hill's healthful tips and tricks, visit nutritionstripped.com.