“Don’t think about what can happen in a month. Don’t think about what can happen in a year. Just focus on the 24 hours in front of you and do what you can to get closer to where you want to be.” – #FITPOSSIBLEdailypush
I think each of us no matter where we are in our journeys have a health and fitness goal. For some like myself it may be to lose about 30 pounds and start running again. Or for others it may be more of maintain your weight, train for a half marathon, or simply just eat cleaner to have more energy. When we spoke with Crystal Rudiger, owner of Be Zestful, she gave us three nutrition tips. These tips can be used for anyone with any goal in mind. You can incorporate all or one of these into your life to improve your lifestyle!
- Balanced Plate Eating: “Strength: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours… that’s hard work.”-unknown. Focus on eating the right stuff and your portions. Plan and prepare your snacks and meals this is key. If you are like me you may need to set a reminder on your phone to eat. This sounds crazy but if you wait and end up skipping you are going to end up over eating or eating the wrong foods. I am very guilty of eating breakfast then skipping midmorning and lunch. If I do that then I want to eat everything in sight. Also, make sure your plates during your meals have 1/4 meat or protein, 1/2 non-starch veggies (greens), and a 1/4 whole grain. DRINK WATER. When you have a midmorning snack and midafternoon snack make sure that is a fruit and protein such as an apple and 15 raw almonds.
- Plan Your Day with a Health Purpose in Mind: “Be that girl who wakes up with purpose + intent, be that girl who shows up and never gives up who believes anything is possible and is willing to work for it.” – Tiny Devotions. Plan your day around the hardest part of your day. So for Crystal sometimes that looks like getting her three kids out the door for school, immediately getting exercise in for herself, and then working till the kids get home. By 4pm she needs her mom hat on.
- Gut Health: “95% of serotonin (feel good hormone) in the body is created in the gut. Our mood is shaped by our food. That gut feeling is real.”- The Fuddhist. Dr. Axe’s book Eat Dirt is one of Crystal’s favorites. She also says finding a great probiotic is important. She recommended trying Thrive’s probiotic which she takes herself and uses doTERRA Vitamins. Other things that Crystal will do is use coconut oil in her black coffee, Dr. Axe Bone Broth Protein (vanilla), and a Apple Cider Vinegar “with the Mother” shot which is 2 Tbsp vinegar and 1/2 C green juice. Her green juice consists of celery, kale, spinach, cucumber, parsley, and lemon.
Live the best you that you can be and the moment to do that is now. I’m on this journey too- improving how I eat and physically challenging myself. If you are looking for some new books on your health check out Crystal’s favorites: Eat Dirt by Dr. Axe, 100 Days of Real Food by Lisa Leake, and The doTERRA Blog Book Just the Essentials.