by Jeani Hunt, MS, RD, CD
Resident Dietitian at VitaminLife & Owner at VeggieLush Nutrition
We could all use a little more energy this spring! Here are 5 ways to add that pep in your step without caffeine!
1. Eat balanced meals - Seems obvious right, but it's super common for folks to skip protein when eating carbs or forget about the veggies. A balanced meal is about 25% protein, 25% carbs and 50% veggies or fruits. This ensures you get long-term energy from each meal and energy boosting nutrients.
2. Don't skip meals - Skipping meals leads to blood sugar dropping, and that means you'll have less energy. Eat 3 meals and 1-2 snacks during the day to keep energy even.
3. Create a bedtime routine - It's not just for kiddos! Adults need a solid bedtime routine that includes time to disengage, avoiding screens and having a somewhat consistent bedtime throughout the week to help with optimal sleep.
4. Include whole grains daily - Carbs are our main source of energy. They get broken down into glucose for our body to run on. With refined grains and sugars, this happens really fast and will cause a sugar high and then a sugar crash, but with whole grains, it happens more slowly and gives you sustained energy throughout the day. Pair with protein, fat and fiber for even more staying power. Whole grains are also packed with B vitamins important for energy production.
5. Get regular physical activity - If you're already low energy starting a physical activity routine can be tough, but it's worth it in the long run. You'll sleep better and ultimately have more energy if you get a moderate amount of physical activity every week. Everything from brisk walking to cycling to running marathons counts!
Bonus: Get sun exposure! This helps with sleep and will boost vitamin D naturally, which is important for bone health, immunity, mental health and hormone health.
Jeani is a registered dietitian and owner of VeggieLush Nutrition where she helps people naturally balance hormones, boost energy and support fitness with a plant-forward approach. More info.
Top Heart Health Tips from a Dietitian
by Jeani Hunt, MS, RD, CD, Resident Dietitian at VitaminLife & Owner at VeggieLush Nutrition
Heart disease is one of the leading killers of Americans, but the good news is, there's a lot you can do keep your heart healthy! It can even be simple and delicious to eat heart-healthy foods. Check out my top tips for keeping your ticker in great shape.
1. Eat healthy fats - Specifically, you'll want to replace some saturated fat (solid at room temp, usually derived from animal sources) with some plant fat (liquid at room temp, usually derived from plants). Some heart-healthy sources include olive oil, nuts, seeds, avocado and fish. Try using oils instead of butter, sauces made from unsaturated fats instead of dairy and limiting full-fat dairy.
2. Limit added sugar and refined grains - We're learning more and more that sugar has just as much to do with heart health as fats do. The American Heart Association recommends no more than 25-36 grams per day (or 6-9 tsp). Note that this doesn't count fruit from sugar or milk.
3. Limit red meat and processed meats - Red meat is quite high in saturated fat and can be pro-inflammatory in excessive amounts (inflammation is another factor in heart health). Try replacing it with white meat, fish or plant-based protein. Processed meats like hot dogs, bacon and lunch meats should also be limited since they're pro-inflammatory.
4. Include plant proteins daily - Replacing meat with a plant protein at least one meal a day makes a huge difference in heart health! Try tofu, tempeh, seitan or beans in a meal at least once a day.
5. Get your omega 3s - Omega-3 fats are a special kind of fat our body can't make, and they help our hearts, brains, hair and skin stay healthy. Eat omega-3 rich foods like fish and seafood, flax, nuts and seeds, and consider adding a supplement to make sure you're getting enough.
6. Get regular physical activity - Ideally, find a combination of cardio and strength training that works for you. The best workout is one you'll do, so find something you love and stick to it!
Bonus: Follow a Mediterranean Style Diet - All of these recommendations are encompassed in the Mediterranean Diet - it's a dietary pattern, not a fad diet, that includes lots of healthy fat from fish, olive oil, nuts and seeds, plant protein from beans and other legumes and lots of fruits and veggies. It also limits red meat and other animal protein and fat and ultra processed foods.
Jeani is a registered dietitian and owner of VeggieLush Nutrition where she helps people naturally balance hormones and take control of hormonal conditions like PCOS, endometriosis and infertility. More info at VeggieLush.com
