We’re excited to celebrate National Nutrition Month in partnership with UCHealth. Together, we believe that building a healthy relationship with food is an essential part of your wellness journey. For extra inspiration, check out this UCHealth article on cultivating a positive relationship with food. You’ll discover helpful ideas like avoiding the habit of labeling food as “good” or “bad,” embracing the 80/20 principle for balance, practicing mindful eating, and focusing on a healthy, sustainable approach to nutrition.
At OTHS, we believe in a holistic approach to health. While our hot springs soothe your body and our fitness classes strengthen it, proper nutrition fuels it all from the inside out. This month, we invite you to explore how making thoughtful food choices can enhance your energy, improve your mood, and support your entire wellness journey.
Simple Tips for Better Nutrition
Small, consistent changes can lead to significant results. You don’t need to overhaul your entire diet overnight. Instead, try incorporating these simple habits into your daily routine to build a foundation for lasting health.
Start Your Day with Water: Before you reach for coffee or tea, begin your morning with a glass of water. After a full night’s sleep, your body is naturally dehydrated. Rehydrating first thing helps kickstart your metabolism, aids digestion, and can even improve your mental clarity. It’s a simple way to set a positive tone for the rest of your day.
Be Mindful of Refined Sugar: Sugar can be found in many unexpected places, from pasta sauces to salad dressings. While a little sweetness is fine, excessive refined sugar can lead to energy crashes and other health concerns. Start by reading labels and becoming aware of the sugar content in packaged foods. You can reduce your intake by swapping sugary drinks for water or herbal tea, choosing plain yogurt over flavored options, and limiting processed snacks.
Power Up with Protein and Fiber: Protein and fiber are a dynamic duo for feeling full, energized, and satisfied. Protein is crucial for building and repairing tissues, while fiber aids digestion and helps maintain stable blood sugar levels.
- Boost Your Protein: Include sources like eggs, Greek yogurt, lean meats, fish, beans, and lentils. Adding a scoop of protein powder to a smoothie is another easy option.
- Fill Up on Fiber: Increase your intake of green leafy vegetables like spinach and kale, and enjoy a variety of fruits, whole grains, and legumes. These foods are packed with essential vitamins and minerals.
Embrace Healthy Fats: Fats are not the enemy! Healthy fats are vital for brain function, hormone production, and absorbing certain vitamins. Focus on incorporating unsaturated fats from sources like avocados, nuts, seeds, and olive oil. A handful of almonds, a sprinkle of chia seeds on your oatmeal, or sliced avocado on whole-wheat toast are excellent ways to get these beneficial fats into your diet.
Your Guide to Smarter Grocery Shopping: Making healthier choices begins at the grocery store. The key is to focus on whole, unprocessed foods. These are foods that are as close to their natural state as possible.
- Stick to the Perimeter: A great strategy is to shop the perimeter of the store first. This is typically where you will find fresh produce, meats, and dairy. The inner aisles are often filled with processed foods that contain added sugars, unhealthy fats, and sodium.
- Scan the Label: When you are navigating the aisles, make it a habit to read the nutrition labels. Look for shorter ingredient lists with names you recognize. If you can’t pronounce it, your body might not know what to do with it either.
The Power of Meal Prepping: One of the most effective strategies for staying on track with healthy eating is meal prepping. When you have delicious, nutritious meals ready to go, you are far less likely to reach for less healthy convenience options. If you have the time, dedicate a couple of hours on the weekend to plan and prepare your meals for the week. A well-balanced prepped meal should include:
- A Lean Protein (for example: grilled chicken, baked fish, hard-boiled eggs, or lentils)
- A Complex Carbohydrate (for example: quinoa, sweet potatoes, or whole-wheat pasta)
- Plenty of Vegetables (for example: roasted broccoli or a large mixed greens salad)
- A Healthy Fat (for example: a side of avocado or an olive oil-based dressing)
By planning ahead, you make healthy choices the easy choices. You save time, reduce stress, and ensure your body is getting the consistent nourishment it needs to support your active lifestyle.
At OTHS, we are committed to supporting every aspect of your health. Your wellness journey is a continuous process of making positive choices, and nutrition is a cornerstone of that journey. Let’s make this National Nutrition Month the start of a healthier, more vibrant you.