March is National Nutrition Month, so we invited Nutritional Therapy Practitioner Kellie Hill to discuss the importance of good nutrition. In her business, Kellie sees an abundance of caregivers – people who have a tendency to place the health of others over their own.
When taking care of others, it is easy to neglect to care for ourselves. Yet, when we don’t nourish and care for our own health eventually we can’t provide proper assistance to those that depend on us. Here are nutritional tips for taking care of you:
Take A Few Minutes to Eat:
It is easy to neglect fueling our bodies during the busy day, but it’s critical to health to take a few minutes every 3-4 hours to eat a quick, healthy snack. This will help you make better food choices rather than becoming so ravenous you reach for a candy bar or donut. Eating regularly also supports an active metabolism which will help protect you from an expanding waistline and bouts of fatigue. Healthy snacks don’t need to be complicated; try an ounce of raw cheese with an ounce of your favorite nuts; 2 tablespoons of hummus with some raw vegetables; a hard-boiled egg; jerky; ½ an apple with nut butter; trail mix. Keep a stash in your car for emergencies so you never find yourself overly hungry. Get free weekly nutrition tips similar to these by signing up at http://www.therightnutritionplan.com
Just as important as fueling your body is hydrating the body. Every part of the body works better when properly hydrated. Water is the most important nutrient in the body, making up 55-60% of total body mass. There have been direct links between conditions such as pain, heartburn, stress, chronic fatigue, weight gain, allergies, and diabetes with the continuous state of dehydration. Try and sip water throughout the day – most people can only metabolize about ½ cup of water every half hour. If drinking plain water seems too boring, try flavoring it with slices of lemon, lime, orange or cucumber.
People don’t think about stress being related to nutrition, but they go hand in hand. When we are experiencing stress, nutrients aren’t properly absorbed, which leads to overeating and weight gain. But, as busy caregivers taking the time to meditate or go to the gym may not be realistic. The solution is as simple as taking a few breaths. The breath has an amazing ability to calm our systems. Just taking some very deep breaths will reduce stress. Feel the air enter your nose, travel down into your lungs, feel your stomach rise as the air enters, and then slowly descends as you exhale. Count how long it takes to breathe in and how long it takes to breathe out. Try to increase the number, taking longer for each inhale and exhale. This simple stress management technique may be enough to lower your heart rate and blood pressure, calm your nerves, get your body out of the “fight or flight” state, and decrease stress. Watch a simple breathing technique video here.
Learn more at www.therightnutritionplan.com where you can receive free weekly nutrition tips or sign up to be a member and receive nutrition coaching through weekly videos, recipes, articles, forums, and Q & A support.
Author Bio: Kellie Hill is a Nutritional Therapy Practitioner at The Right Plan. She is also the radio host of Eat Well to Live Well with Kellie Hill on Voice America’s Health and Wellness Channel. Kellie is the author of The Right Plan 2 Week Fat Loss Program and Cleanse and Detoxify Your Body: 28 Days to Better Health Using Nutrient-Dense Whole Foods.