Serotonin: More than a mood booster chemical

Serotonin is a neurotransmitter that plays a vital role in our overall well-being. While commonly known for its influence on mood regulation, serotonin’s importance extends beyond that. 

This article explores the multifaceted nature of serotonin, discussing its functions, the factors that can disrupt its balance, and methods to boost serotonin levels naturally and through prescription medication. 

Understanding Serotonin

Serotonin, also known as 5-hydroxytryptamine, is a neurotransmitter that transmits signals between nerve cells, playing a crucial role in various physiological processes. It’s primarily produced in the gastrointestinal tract and the central nervous system. Serotonin has a widespread influence on mood, sleep, appetite, digestion, and cognitive functions.

Causes of Serotonin Imbalance

The exact causes of serotonin imbalance are not fully understood, but several factors can contribute, including:

Genetic Factors: Certain genetic variations can affect the production, release, and reuptake of serotonin, leading to imbalances. These genetic factors may make some individuals more susceptible to serotonin-related disorders.

Environmental Factors: Environmental factors such as stress, trauma, and exposure to toxins can impact serotonin levels. Chronic stress, in particular, can lead to decreased serotonin production and release.

Diet and Nutrition: Serotonin synthesis relies on the amino acid tryptophan, which is obtained from the diet. Low dietary intake of tryptophan or imbalances in other nutrients like vitamin B6 can affect serotonin levels.

Medications and Substances: Certain medications, such as antidepressants, can alter serotonin levels. Additionally, substance abuse, including alcohol and illicit drugs, can disrupt serotonin function.

Boosting Serotonin Naturally

Maintaining optimal serotonin levels is crucial for overall well-being. Fortunately, there are natural ways to enhance serotonin production and activity in the body. Here are some effective methods:

Regular Exercise: Engaging in physical activities like jogging, swimming, or dancing can increase serotonin production. Exercise promotes the release of endorphins, which are often referred to as “feel-good” chemicals. These endorphins stimulate serotonin production, leading to an improved mood and overall sense of well-being. Incorporating regular exercise into our routine can help increase serotonin activity in the brain and contribute to a more positive outlook on life.

Exposure to Sunlight: Sunlight exposure triggers the synthesis of serotonin in the brain. Spending time outdoors, especially during daylight hours, can help increase serotonin levels. When sunlight hits our skin, it activates a chain reaction that ultimately leads to the production of serotonin. However, it’s essential to protect the skin from excessive sun exposure by using sunscreen or seeking shade when necessary.

Healthy Diet: Consuming a well-balanced diet is vital for serotonin production. Certain foods contain tryptophan, an amino acid precursor to serotonin, which can help boost its levels. Including foods rich in tryptophan in our diet can support serotonin production. Some examples of tryptophan-rich foods include turkey, eggs, salmon, nuts, and seeds. Incorporating these foods into our meals can contribute to maintaining optimal serotonin levels.

Mindfulness and Meditation: Practicing mindfulness and meditation have been shown to increase serotonin production and improve mood. These techniques involve focusing on the present moment, cultivating awareness, and reducing stress. By reducing stress levels, mindfulness and meditation positively impact serotonin levels in the brain. Engaging in these practices regularly can promote a sense of calmness and emotional well-being, leading to increased serotonin activity.

Prescribed Methods to Boost Serotonin

In cases where natural methods may not be sufficient, healthcare professionals may prescribe medications to regulate serotonin levels. One widely used medication in such cases is Citalopram HBR. Citalopram is a selective serotonin reuptake inhibitor (SSRI) that works by increasing the availability of serotonin in the brain.

By inhibiting its reuptake, Citalopram helps maintain higher serotonin levels, alleviating symptoms of depression and restoring emotional balance. It’s important to note that the Citalopram HBR tablet price may vary depending on various factors such as the pharmacy, location, dosage strength, and whether you have insurance coverage. 

Conclusion

Serotonin’s significance extends beyond its role as a mood booster chemical. It plays a vital role in numerous physiological processes, affecting our overall well-being. Multiple factors can disrupt serotonin levels, leading to an imbalance that adversely impacts mental health. Natural methods such as exercise, sunlight exposure, a healthy diet, and mindfulness can help boost serotonin levels. 

However, in cases where further intervention is required, your doctor may prescribe medications to help restore serotonin balance. Remember, it’s always important to consult a healthcare professional for guidance and personalized treatment options to address any serotonin-related imbalances.

Menopause: What Are The Changes That The Body Suffers While Going Through It?

Menopause is a natural part of the aging process where a woman’s ovarian function stops and her body experiences numerous physical, psychological, and emotional changes. While menopause is an inevitable life transition for many women, it brings with it new challenges to overcome. 

Understanding what these changes are and how they affect your body can help you cope as you navigate through menopause. In this blog post, we’ll dive into the various aspects of what happens during menopause to provide some insight into preparing for this life stage.

From learning about possible symptoms to knowing when to seek medical advice, understanding is key in managing these hormonal shifts in our bodies.

The Menopause Process and What it Means for Your Body

As women age, their bodies undergo a significant hormonal shift that signals the end of their reproductive years. This transition, known as menopause, can be an emotionally and physically challenging experience for many women.

During this time, the ovaries stop producing eggs and the levels of estrogen and progesterone hormone decrease. These changes can cause a host of symptoms such as hot flashes, mood swings, and sleep disturbances. But menopause is not all negative, as it marks a new chapter in a woman’s life that can bring newfound confidence and freedom.

By understanding the menopause process and learning methods to manage symptoms, women can embrace this stage of life with open arms and take charge of their health and wellbeing.

How Does Hormone Levels Affect the Body During Menopause

Menopause is an inevitable stage of every woman’s life, and it is a natural process that occurs as she ages. However, its symptoms such as hot flashes, mood swings, and night sweats may vary depending on the individual. One major reason for these symptoms is the dramatic changes in hormonal levels.

Menopause marks the end of a woman’s reproductive period, as the ovaries stop producing eggs. During this time, the levels of estrogen, progesterone, and testosterone decline, causing disruptions in the body’s natural balance.

These hormonal changes can result in a wide range of physical and emotional symptoms, which can have a significant impact on a woman’s overall health. Therefore, it is crucial that women understand how hormonal changes affect their bodies during menopause and take necessary measures to manage their symptoms effectively.

Common Symptoms of Menopause and Ways to Manage Them

As women age, they go through a natural biological transition called menopause. Menopause occurs when the reproductive system stops producing hormones and menstruation ceases. This transition brings about many symptoms that can be both physical and emotional. Hot flashes, night sweats, mood swings, vaginal dryness, and insomnia are just a few of the common symptoms that can arise during menopause. 

Fortunately, there are ways to alleviate these symptoms and make life more comfortable during this time. Exercise, a balanced diet, and herbal supplements have been shown to reduce the severity of symptoms. 

Additionally, hormone replacement therapy (HRT) can provide relief for some women. After all, menopause is a natural part of life, and while it may bring about some challenges, there are ways to manage its symptoms so that women can continue to thrive.

Changes in Skin Elasticity and Bone Density During Menopause

Menopause is a natural and inevitable part of a woman’s life. It is a time of great change, both physically and emotionally. One of the most significant changes that occurs during menopause is a decrease in estrogen levels. 

This decrease in hormones can cause a number of physical changes, including loss of skin elasticity and bone density. Skin becomes thinner and less supple, leading to wrinkles and sagging. Bones become weaker and more prone to fractures. 

While these changes may be disheartening, there are steps women can take to maintain their skin and bone health, such as staying active, eating a healthy diet, and taking supplements as recommended by a healthcare provider. 

It’s important to remember that menopause is a natural part of the aging process and that with a few adjustments to lifestyle and self-care, women can still maintain their overall health and vitality.

Diet and Exercise Tips for Navigating the Transition into Menopause

As women enter into menopause, it’s important for them to make some adjustments to their diet and exercise routines. Menopause causes significant changes in the female body, which can make it challenging for women to maintain their weight and overall health.

As such, incorporating plenty of fruits, vegetables, whole grains, and other Plant-Powered Wellness Boosters into their diet can be helpful, as can cut back on processed and sugary foods. Additionally, engaging in regular exercise, such as walking, yoga, or weight lifting, can help combat the hormonal changes that occur during menopause.

By adopting these healthy habits, women can better navigate the transition into menopause and prioritize their physical and emotional well-being.

Conclusion

All in all, going through menopause can indeed be difficult and challenging. It is important to understand the various processes your body may go through with both long and short-term effects. While there’s currently no known way to prevent menopause or turn back time on its effects, it’s possible to alleviate some of the initial symptoms with a proactive lifestyle approach.

Being mindful of hormone levels, making sure to get enough sleep, exercising regularly, managing stress, and maintaining a nutritious diet are all recommended to manage side effects as best as possible. 

Although navigating menopause can be taxing, it’s also an opportunity for women to take charge of their physical health, make positive lifestyle modifications, and gain insight into how powerful their body really is.

6 Simple Tips to Improve Your Daily Habits and Well-being

Are you feeling stuck in a rut with your daily habits and looking for ways to improve your well-being? You’re not alone! Many of us struggle to find the right balance between work, social life, and self-care. Fortunately, there are simple yet effective steps you can take to prioritize your mental and physical health while still accomplishing your goals. In this blog post, we’ll explore six tips that will help you cultivate healthy daily habits and enhance your overall well-being. So grab a cup of tea (or coffee) and let’s get started!

Start with a Vision

Starting with a vision is an important first step toward improving your daily habits and well-being. Without a clear idea of what you want to achieve, it’s easy to get sidetracked or lose motivation. To start, take some time to reflect on your values and goals. What do you want to accomplish in your personal and professional life? What kind of person do you want to be? Having a clear sense of purpose will help guide your decisions and actions. Once you have a vision in mind, write it down somewhere visible as a reminder. It could be a post-it note on your computer screen or a journal entry that you revisit regularly. This will keep you focused and motivated when things get tough.

Prioritize your mental and physical health

Prioritizing your mental and physical health is essential for your overall well-being. Neglecting your health can lead to a variety of negative consequences, including low energy levels, increased stress, and decreased productivity. Taking care of yourself mentally means finding ways to reduce stress and anxiety in your daily life. This might include practicing meditation or mindfulness exercises, journaling, or talking with a therapist or counselor when needed. It’s important to recognize that taking care of your mental health is just as important as taking care of your physical health. When prioritizing physical health, it’s important to focus on both diet and exercise and also to pay attention to wound care and treatment if you have any. Eating a balanced diet with plenty of whole foods like fruits and vegetables is crucial for maintaining good physical health. Regular exercise can also help improve mood and increase energy levels.

Evaluate your daily habits to find areas for improvement

In order to improve your daily habits and overall well-being it is essential to evaluate your current routine. It can be easy to fall into a pattern of unhealthy or unproductive behaviors without even realizing it, so taking a step back to assess your habits is crucial. Start by examining how you spend your time each day. Do you find yourself mindlessly scrolling through social media for hours on end? Or perhaps you regularly stay up late binge-watching TV shows instead of getting enough sleep? Identifying these areas where you may be wasting time or neglecting important self-care practices is the first step towards making positive changes.

Make a list of things you can do to increase your well-being on a daily basis

Making a list of things you can do to increase your well-being on a daily basis is a great way to create positive habits. Start by asking yourself what brings you joy and makes you feel fulfilled. It could be something as simple as taking a walk in nature or having coffee with a friend. Once you have identified what activities bring you happiness, make sure to schedule them into your day or week. This will help ensure that they become part of your routine and are not overlooked. It’s also important to include activities that promote physical health such as exercise, eating healthy foods, and getting enough sleep. These habits have been shown to improve mental health and overall well-being.

Set small, achievable goals for yourself

Setting small, achievable goals is a great way to improve your daily habits and overall well-being. It’s important to set goals that are realistic and attainable so that you can feel a sense of accomplishment when you meet them. Start by identifying the areas in your life where you want to make improvements. Maybe it’s drinking more water or getting more exercise each day. Once you’ve identified these areas, break down your goal into smaller steps that will help you achieve it. For example, if your goal is to drink more water, start by setting a goal of drinking one extra glass of water per day. Once this becomes a habit, increase the amount until you reach your ultimate goal.

Use a mindfulness practice 

Mindfulness is a powerful tool that can help you cultivate inner peace and improve your overall well-being. It involves being fully present in the moment, without judgment or distraction. This practice can be especially helpful for those who struggle with anxiety, stress, or depression. To begin practicing mindfulness, find a quiet space where you won’t be interrupted. Close your eyes and focus on your breath as it enters and leaves your body. Notice any thoughts or feelings that arise, but try not to get caught up in them.

Improving your daily habits and well-being is an ongoing process that requires dedication, patience, and consistency. By prioritizing your mental and physical health, evaluating your habits, setting goals for yourself, connecting with like-minded people, practicing mindfulness, and taking care of yourself physically through healthy eating and exercise routines – you can create a happier and healthier life for yourself.

Unlocking Your Potential: Empowering Steps towards Better Health

Unlocking your potential is a journey toward becoming the best version of yourself. It’s about discovering your strengths, developing new skills, and pursuing your passions. To achieve your potential, it’s essential to take empowering steps toward better health. Good health is the foundation of achieving your goals and fulfilling your potential. In this blog post, we’ll explore the empowering steps you can take toward better health and unlocking your potential.

Cultivate a healthy lifestyle

Cultivating a healthy lifestyle is the cornerstone of better health. It involves making conscious choices to improve your physical, mental, and emotional health. A healthy lifestyle includes:

Eating a balanced and nutritious diet: A healthy diet includes a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. It’s essential to avoid processed and unhealthy foods that can lead to chronic diseases such as obesity, diabetes, and heart disease.

Red light therapy

This is an emerging technology that has shown promising results for improving various aspects of health and well-being. This non-invasive treatment involves exposing the body to red light, which penetrates deep into the skin to stimulate cellular function. Namely, the professionals at Therapeutic Beams say that red light therapy has been shown to improve circulation, reduce inflammation, promote cellular regeneration, and enhance immune function. Additionally, it has been used to improve skin health, reduce joint pain, and alleviate symptoms of depression and anxiety. As research on red light therapy continues to emerge, it is becoming increasingly clear that this technology may offer significant benefits for those seeking to unlock their potential and achieve better health.

Get adequate sleep

One of the most important benefits of getting enough sleep is improved cognitive function. During sleep, the brain processes and consolidates information from the day, improving memory, attention, and problem-solving abilities. Adequate sleep has also been shown to enhance creativity and decision-making, allowing individuals to perform at their best in various areas of life.

Another critical benefit of sleep is improved physical health. During sleep, the body repairs and regenerates tissues, allowing for growth and healing. Chronic sleep deprivation has been linked to a range of health problems, including obesity, diabetes, heart disease, and weakened immune function. Additionally, sleep plays a critical role in regulating hormones, such as cortisol, which can impact mood, stress levels, and overall health.

Prioritize mental health

Mental health is just as important as physical health, and prioritizing it is crucial for unlocking your potential. Mental health involves emotional, psychological, and social well-being. Good mental health allows you to cope with life’s challenges, build strong relationships, and live a fulfilling life. 

To prioritize mental health, it’s important to first recognize the importance of mental health and its impact on overall well-being. Many people tend to prioritize physical health over mental health, but the two are closely intertwined. A healthy mind and body work together to support each other, and neglecting one can lead to problems in the other. Mental health problems such as anxiety, depression, and stress can affect anyone, and seeking support is crucial for managing these issues. Support can come from loved ones, friends, or a mental health professional such as a therapist or counselor.

Seek support

It’s essential to seek support from loved ones, friends, or a mental health professional if you are experiencing mental health problems. Seeking support can help you cope with stress, anxiety, depression, and other mental health issues.

Self-care involves taking care of your physical, emotional, and mental health. It includes activities such as exercise, healthy eating, relaxation techniques, and engaging in activities that bring you joy.

Manage stress

Stress is a part of life, and managing it is essential for unlocking your potential. Stress can have a significant impact on your health, and chronic stress can lead to various problems, including high blood pressure, heart disease, and mental health issues.

One of the most important aspects of managing stress is developing an awareness of your stressors. Understanding what triggers your stress response can help you anticipate and prepare for stressful situations, allowing you to cope more effectively. Common stressors include work-related pressures, financial difficulties, relationship issues, and health problems.

Once you’ve identified your stressors, it’s essential to develop healthy coping mechanisms that work for you. Everyone has their own unique ways of managing stress, but some effective strategies include practicing mindfulness, engaging in physical activity, spending time in nature, and pursuing creative hobbies. Additionally, relaxation techniques such as deep breathing, meditation, or yoga can help to alleviate feelings of stress and anxiety.

Embrace a positive mindset

A positive mindset is essential for unlocking your potential. It involves focusing on the positive aspects of your life and reframing negative thoughts. To embrace a positive mindset, you can practice gratitude which involves focusing on the positive aspects of your life and being thankful for what you have. Similarly, reframing negative thoughts involves looking for positive aspects in a situation and focusing on solutions rather than problems.

Nevertheless, unlocking your potential is a journey toward becoming the best version of yourself. Taking empowering steps towards better health is crucial for achieving your goals and fulfilling your potential. Cultivating a healthy lifestyle, prioritizing mental health, managing stress, setting realistic goals, and embracing a positive mindset are some of the key steps you can take toward better health and unlocking your potential. Remember, unlocking your potential is a lifelong journey, and taking small steps towards better health can make a big difference in achieving your goals and living a fulfilling life.

How Nutrition and Diet Can Play a Vital Role in Managing Mental Health Issues

Mental health is an incredibly complex and multifaceted subject, with many factors playing a role in its diagnosis and treatment.

Sadly, few people ever consider the vital role that nutrition and diet can have in managing these chaotic conditions.

However, it remains one of the most powerful tools we have when it comes to taking control of our mental well-being.

In today’s blog post, we’ll explore how proper dietary changes can make all the difference for both men and women dealing with any type of mental distress or illness – from anxiety to depression — and how you too can easily begin implementing positive eating habits into your everyday life.

The Link Between Diet and Mental Health

Recent studies have revealed that the food that we eat plays a much bigger role in our mental health than previously thought.

In fact, what we choose to consume on a daily basis can have a significant impact on our mood, energy levels, and overall cognitive function.

A diet that is high in sugar and processed foods has been linked to depression, anxiety, and other mental health disorders. 

On the other hand, a diet rich in whole foods and healthy fats has been shown to have a positive effect on our mental well-being.

Namely, the experts from Clinic Les Alpes say that nutrition and getting enough sleep are essential for keeping our mental health in check.

You can find clinics that can help you make the transition to a healthier lifestyle if needed. The most important thing is to start making small changes and try to add more nutritious foods to your diet.

Which Foods Are Beneficial for Managing Mental Health Issues

The relationship between food and mental health is becoming increasingly clear.

Studies have shown that certain foods can help manage symptoms of mental health issues such as depression, anxiety, and stress.

For example, foods high in omega-3 fatty acids like salmon, walnuts, and chia seeds have been linked to lower levels of depression.

Dark chocolate, which contains mood-boosting compounds like theobromine and phenylethylamine, can also lead to an increase in feelings of calm and happiness. Leafy greens such as spinach and kale are rich in magnesium, which has been found to ease symptoms of anxiety.

Incorporating these and other nutrient-dense foods into your diet can have a positive impact on your mental well-being.

Avoid Certain Foods to Improve Mental Well-Being

The food we eat plays a crucial role not only in maintaining physical health but also in determining our mental well-being.

There are certain foods that can cause negative impacts on our mental health and cognitive function.

These foods contain high amounts of sugar, saturated fats, caffeine, and refined carbohydrates.

Refined carbohydrates, for example, spike our blood sugar levels and can lead to mood swings and fatigue.

Similarly, consuming large amounts of caffeine can lead to anxiety and insomnia.

It is essential to be mindful of our eating habits and to avoid such foods to promote better mental health and overall well-being. Instead, we can opt for a balanced diet that includes whole foods such as fruits, vegetables, lean proteins, and healthy fats.

Best Practices for Eating Right and Feeling Better

Eating right is an essential component of living a healthy lifestyle, but it can be overwhelming to know where to start. Fortunately, there are some best practices that will help you feel better both physically and mentally.

One of the most important practices is to incorporate a variety of colorful fruits and vegetables into your diet, as these are packed with vitamins, minerals, and antioxidants that are essential for good health. 

It’s also important to avoid processed foods that are high in sugar, salt, and unhealthy fats, and instead focus on whole, nutritious foods like whole grains, lean proteins, and healthy fats.

Lastly, don’t forget to drink plenty of water throughout the day to stay hydrated and energized. By following these best practices, you can enjoy a balanced and satisfying diet that will help you feel your best.

Supplements that May Help Manage Mental Health

Mental health disorders affect millions of people worldwide. While medication and therapy are common approaches to managing mental health, there are also supplements that may be helpful.

Omega-3 fatty acids, for example, have shown promising results in reducing symptoms of depression and anxiety.

Vitamin D deficiency has also been linked to mood disorders, and supplementing with this vitamin may have a positive effect on mental health.

Additionally, certain herbs such as St. John’s wort and saffron have been studied for their potential in managing symptoms of depression.

While supplements can be a helpful addition to traditional mental health treatments, it is important to speak with a healthcare professional before beginning any new supplementation regimen.

How to Incorporate Healthy Habits into Your Day-to-Day Life

When it comes to living a healthy lifestyle, it’s important to establish habits that are sustainable.

Making small changes can have a big impact on your overall well-being.

One of the easiest ways to incorporate healthy habits into your day-to-day life is to start with your food choices.

Swap out processed snacks for fresh fruits and veggies, and opt for lean proteins over high-fat meats.

Another simple habit to try is moving more throughout the day; take the stairs instead of the elevator, or go for a short walk on your lunch break.

Establishing a regular sleep pattern is also key, as getting enough rest can impact everything from mood to weight. It may take some time to adjust, but by making these healthy habits a part of your daily routine, you’ll be on your way to a happier, healthier you.

The key to enhanced mental well-being lies in the power of our daily diet. Food sustains us, and it can also play a vital role in managing mental health issues.

Knowing which foods are beneficial, which ones to avoid, and how to incorporate good habits into your day-to-day life can all make a difference.

Supplements can give an additional boost of needed vitamins and minerals, although eating wholesome foods is still important.

With focus on taking care of yourself through healthy nutrition, you will be setting foundations for a well-balanced lifestyle that leads to emotional stability and better overall health.

With dedication, support, and proper nourishment, you just might be surprised at how good you feel both mentally and physically!

Guide to Gut Health

A healthy gut plays a significant role in overall health and well-being. While it may be normal to have the occasional upset stomach when you eat something that doesn’t quite agree with you, ongoing digestive problems could point to an underlying health issue.

The gut, also called the gastrointestinal or digestive tract, typically refers to all the body parts involved in consuming and digesting food and eliminating waste. These parts are the mouth, esophagus, stomach, small and large intestines (colon), and rectum.

Importance of Gut Health

The gut lays the foundation for the overall well-being of the body. When it’s healthy, the bacteria are balanced, with more good than harmful bacteria. A healthy gut can absorb nutrients and eliminate waste efficiently. 

An unhealthy gut can cause unpleasant symptoms such as:

Since the gut is responsible for removing waste and toxins from the body, it may be less effective at it if it’s unhealthy. It can cause other health problems like a compromised immune system and autoimmune disease, which will cause you to fall ill more frequently. People with unhealthy guts may also suffer from other ailments like chronic illnesses, diabetes, joint pain, and inflammation in the body. 

How to Keep the Gut Healthy

Given the many consequences of poor gut health, it’s essential to ensure your gut is healthy. Some things you can do to keep your gut healthy include:

Eat a Healthy Diet

The foods you eat play an integral role in your gut health. Avoid foods that are processed and sugary. Processed foods may cause inflammation, and sugary foods can cause dysbiosis, an imbalance in microbes.

Foods that are good for the gut are high in fiber, like whole grains, vegetables, and fruits. 

If you notice that you have gut issues, like constipation, bloating, or diarrhea, it’d be helpful to take care of your diet to figure out what foods trigger these issues. Typical food triggers may be dairy or gluten; if you have sensitivities to these foods, it’s best to avoid them. 

Take a Creatine Supplement

Creatine powders are popular among gym goers and athletes, but it’s also an excellent supplement for gut health. Creatine is responsible for maintaining intestinal homeostasis. It means that it maintains a balance within the gut and creates a barrier that prevents a leaky gut. 

Include Probiotics in Your Diet

Eating foods high in probiotics will increase the number of good bacteria in your gut. Good sources of probiotics include yogurt, buttermilk, cottage cheese, sourdough bread, and kefir. 

Taking a probiotic supplement is also a good idea, especially when taking antibiotic medication. 

Eat Small Meals, Chew Your Food and Eat Slowly

Overeating can wreak havoc on your digestive system! Eating large meals can pressure the gut, making it difficult to digest food effectively. Eating smaller meals more frequently is much more gentle on the gut than eating one or two large meals during the day.

It’s also helpful to be mindful when you eat. As busy as life may be, wolfing down your food in a rush does nothing for your gut health. When you eat too quickly, you likely don’t chew properly and take in a lot of air that can cause bloating. 

When eating, it’s important to ensure that you chew your food properly before swallowing it, as gulping down large chunks also strains the digestive tract as it’s more difficult to break down and digest.

Drink Water

Say no to soda and sugary drinks and opt for water instead. An individual’s water needs depend on several factors like their lifestyle and the climate but on average, try to drink about 6 – 8 glasses of water daily, as water is essential to gut health. Water aids digestion by breaking down, absorbing, and processing food and also helps eliminate waste. 

Manage Your Stress

Stress, even over the short term, has been shown to disrupt the microorganisms in the gut, so when you feel stressed, anxious, or depressed, it can cause problems.

If you notice that your gut issues are triggered by stress, look for ways to manage your stress. Popular calming activities include yoga and meditation, but you may also find that playing a sport, listening to music, or walking helps reduce stress.

Exercise

Besides being an excellent stress reliever, exercising gets the blood pumping and flowing to the internal organs, which helps the gut to function more effectively. It also stimulates the colon leading to more regular bowel movements.

Final Thoughts

A healthy gut is essential to good overall health. When the gut is unhealthy, it can make your day-to-day life uncomfortable but may also lead to severe illnesses. Eating a healthy diet, taking supplements, managing stress, and exercising regularly contribute to a healthy gut. 

How Quotes Can Help You Change Your Eating Habits + FREE Posters

Changing a bad eating habit can be daunting if we think of all the suggestions that we constantly receive. It might be difficult to understand what we should start with and how to do it. 

Changing our environment and using healthy eating quotes can be a more powerful strategy than you might think.

We have all been there. We want to change our eating habits but we don’t know exactly what we need to do. 

We feel like our motivation and willpower are all we need and at the beginning, we have a lot of it. However, after a couple of weeks or even just a few days, we are back to our old habits.

I know, it’s frustrating and it’s difficult to understand, what have we done wrong?!

It took me a while to recognize the importance of changing my environment in order to be able to get rid of a bad habit so as to create a good one.  

If you want to create a healthy eating habit that will last forever, don’t fret.

The good news is that making just a few changes in our environment, will help us get the ball rolling.

We’ll stop with the bad behaviors and we’ll start with the good ones without even thinking about it. 

Creating a motivating kitchen can be done with just a few steps: 

Healthy Eating Organizer Posters

The best strategy to use healthy eating quotes in our environment

When using motivational posters or even phone and desktop wallpapers, what is important is that we notice when we are victims of hedonic adaptation.

The concept of hedonic adaptation involves becoming accustomed to a stimulus.   

This means that after we get exposed to a change for a while, we get used to it and we stop noticing.

For example, if you have had a painting hanging on your wall for a long time, no matter how beautiful it is and how much you might like it, you’ll eventually stop noticing that it’s in there. 

A good strategy to avoid hedonic adaptation is to change the environment every so often which we have specifically created to motivate us. 

If you use motivational posters or cards, for example, you might want to change the posters every once in a while. 

It’s not necessary to buy constantly new posters, but you can rotate a few of them every couple of weeks or whenever you feel they have lost their ”motivational power”.

Free Healthy Eating Quotes Posters

A bright kitchen with plants and motivational posters

You can try the motivational posters technique today by downloading for free, two of my motivational posters in an A4 format.

You just need to print them and hang them on your walls. 

Remember to alternate them every couple of weeks to avoid hedonic adaptation.  

5 Healthy Eating Quotes That You Can Pin

Here are a few more famous quotes related to healthy eating that you can pin to your Pinterest account. 

My suggestion is that you create a specific board for these kinds of pins and you can call it “Healthy Eating Quotes” or something similar to this one

1. You are what what you eat eats. – Michael Pollan

Healthy Eating Quote by Pollan

2. There’s no magic bullet. You gotta eat healthy and live healthy to be healthy and look healthy. – Morgan Spurlock

Healthy Eating Quote by Spurlock

3. Your diet is a bank account. Good food choices are good investments. – Bethenny Frankel

Healthy Eating Quote by Frankel

4. Eating crappy food isn’t a reward – it’s a punishment. Drew Carey

Healthy Eating Quote by Carey

5. Health requires healthy food – Roger Williams

Healthy Eating Quote by Williams

I hope these healthy eating quotes will give you a boost of motivation in your journey to create an everlasting healthy eating habit. 

As always, I appreciate you stopping by my blog, and if you think this post might help someone you know to make even a small step to a healthier lifestyle, please don’t hesitate to share it away!

Happy Healthy Eating!

A big hug,

22 No-Yeast No-White-Flour Bread Recipes

There are many options available to make no-yeast, no-white-flour bread. There are recipes that use almond flour or coconut flour, you can make surprising cheesy bread or sweet bread in many different varieties.

An image with four different types of bread

A classic bread recipe would usually call for yeast and white flour. However, bloggers around the world have developed and tested many more bread recipes that can be made without yeast and by using a different type of flour, other than white. 

Why is it best to avoid white refined flour?

White multi-purpose refined flour is the most popular type of flour for baking because it’s easy to use and deliver good results. 

However, this type of flour is made from wheat that has been processed and deprived of its nutrients and fiber. As a consequence, it provokes a spike of insulin in our body that will make us feel hungry again after only a short time. 

Do I need a sourdough starter to make bread?

If you have time and some patience, you can learn how to make a sourdough starter that will act as yeast.

The amazing thing about this starter is that it’s made only from flour and water, but after a few days, it becomes an active agent. 

This means that using a sourdough starter for your bread allows you to make a bread that is made exclusively out of water, flour, and salt. Doesn’t it sound amazing? 

However, If you prefer not to make your sourdough starter, in this post, there are many other recipes to use to make bread. Some of them are very surprising. 

I have asked fellow food bloggers to share their favorite bread recipes, made without yeast and using a flour that’s not white and I have divided them into different blocks:

I hope that you’ll find at least one recipe that you’d like to try out. Let me know which one you will pick by leaving a comment below. 

SOURDOUGH RYE BREAD

sourdough rye bread

EASY NO YEAST WHEAT BREAD

easy no yeast whole wheat bread

YEAST-FREE SPELT BREAD

Yeast Free Spelt Bread

SUPER SEEDY SOURDOUGH BREAD

seedy sourdough bread

BREAD WITH ALMOND FLOUR

KETO LOW CARB BREAD

Keto Bread low carb

MINI BREAD LOAVES

Keto bread loaves

LOW CARB ALMOND FLOUR BREAD

low carb almond flour

BREAD WITH COCONUT FLOUR

GRAIN-FREE FOCACCIA

Grain Free Focaccia

COCONUT FLOUR BREAD

Coconut Flour bread

KETO COCONUT FLOUR BREAD

keto low carb coconut flour bread

CHEESY BREAD

BRAZILIAN CHEESE BREAD

brazilian cheese bread

KETO BAGELS

chewy keto bagels

PANDEBONO COLOMBIAN CHEESE BREAD

pandebono colombian

PARMESAN GARLIC BREAD

Keto Garlic Parmesan Bites

SWEET BREAD

GLUTEN-FREE PUMPKIN BREAD

A loaf of Healthy Pumpkin Bread

DATE NUT BREAD

old fashioned Date Nut Bread

CINNAMON SWEET POTATO BREAD

cinnamon sweet potato bread

BUCKWHEAT BANANA BREAD

buckwheat banana bread

BANANA BEET NUT BREAD

Banana Beet nut Bread

CHOCOLATE AND PEANUT BUTTER CHIP BREAD

chocolate peanut butter bread

CARROT BANANA BREAKFAST BREAD

Carrot Banana Breakfast Bread

FRENCH SPICE BREAD

pain depices recipe

More Roundups With Healthy Recipes

38 Recipes With Eggs

19 Balanced Meals

As always, I appreciate you stopping by my blog, and if you think this post might help someone you know to make even a small step to a healthier lifestyle, please don’t hesitate to share it away!

Happy Healthy Eating!

A big hug,


38 Healthy Breakfast Recipes With Eggs

Eggs are a nutritious whole food that is also very versatile; they can be prepared in many different ways. Here is a compilation of many different healthy breakfast recipes with eggs so that you won’t ever get bored of eating them.

4 images of breakfast recipes with eggs

One of the positive things about eggs is that they are easy to make, they are inexpensive and we always have them in our fridge.

Thanks to their protein content, they are perfect as a breakfast food, as they keep us full for a longer time.

As a consequence, having eggs for breakfast might cut the urge of having a snack not long after eating breakfast. This will help to keep control of our weight. 

Eggs are a good choice, not only for breakfast, but they are also a great option for lunch or dinner. 

Some of the recipes below are also freezable, which makes them perfect for your Meal Plan or Batch Cooking.

Make sure to eat them with plenty of vegetables or fruits, and add some whole grain to make it a balanced meal.

Why is it a good idea to have eggs for breakfast?

For many years, we have been made to believe that eggs’ cholesterol is bad for our body and can cause cardiovascular diseases. 

In recent years, however, it has been proven the opposite (1) (2) (3).

It has been shown that the consumption of eggs can be very beneficial for our health (4) (5). 

Eggs are considered to be a complete protein, which means that they contain all of the essential amino acids that our body needs to build, repair, and function. (6)

They are also a balanced source of most of the vitamins and minerals (7) needed to maintain our body in healthy conditions and they are a good source of antioxidants that protect our eyes. (8)

When it comes to buying eggs, try to get the ones coming from chickens raised humanly. This means chickens were free to wander outside from the day they were born. Free-range and pasture-raised chicken are fed a lower amount of grains. 

These types of eggs have, in general, a better nutritional value. They are richer in vitamins and omega-3 fatty acids, and they have been proven to contain a higher amount of Vitamin D. (9)

I hope these healthy breakfast recipes with eggs will help you to upgrade your average breakfast to a more nutritious one, and they will give you a lot of new ideas for quick and easy lunches and dinners.

Eggs For A Crowd

BREAKFAST CASSEROLE RECIPE WITH SWEET POTATOES AND BEEF

Gluten-free Breakfast Casserole

SWEET POTATO BREAKFAST HASH

sweet potato breakfast hash

BREAKFAST EGG MUFFINS 3 WAYS

breakfast egg muffins

One-pan Eggs

EGGS IN PURGATORY (UOVA IN PURGATORIO)

A pan with eggs in tomato sauce called eggs in Purgatory

HALLOUMI FRITTATA WITH RED PEPPERS

halloumi frittata

CRISPY POTATO AND EGGS BREAKFAST SKILLET

crispy potato breakfast skillet

POTATO AND SPINACH FRITTATA

Potato and Spinach Frittata

ASPARAGUS SAUSAGE SCRAMBLE

asparagus sausage scramble

PALEO DUTCH BABY

paleo dutch baby

SPRING OMELETTE

Spring Farmers Market Omelette

International Recipes With Eggs

BULGARIAN MISH MASH

Mish Mash - recipe with eggs, peppers and cheese

IRANIAN BAGHALI GHATOGH

iranian bean egg recipe

MEXICAN AVOCADO AND BACON TACOS

Avocado Bacon Breakfast Tacos

HAWAIIAN EGGS

hawaiian eggs

PERSIAN MIRZA GHASEMI

Mirza Ghasemi or Eggplant, Tomato, Garlic and Turmeric Sauce

TURKISH MENEMEN BREAKFAST EGGS

Turkish menemen

UGANDAN CHAPATI ROLL

Ugandan chapati roll

FILIPINO BREAKFAST TORTA

Filipino Breakfast Torta

Poached Eggs

ROSTI EGGS BENNY

rosti eggs benny

POACHED EGG AND GARLIC SPINACH BAGEL

Poached Egg Garlic Spinach Bagel

EGGS PROVENÇAL

Eggs Provençal

Baked Eggs

PROSCIUTTO EGG CUPS

Prosciutto Egg Cups

BAKED EGGS WITH LEEKS, SPINACH AND BACON

Baked eggs with leeks and spinach

SHEET PAN SWEET POTATO HASH

Sheet Pan Sweet Potato Hash

PROSCIUTTO AND GOAT CHEESE EGGS EN COCOTTE

prosciutto eggs en cocotte

CHEESY ROASTED TOMATO EGG BAKE

tomato feta eggs

BAKED EGGS WITH PROSCIUTTO AND SPINACH

baked eggs

HASH BROWN EGG NEST

hash brown breakfast nests

Eggs In A Bowl

BREAKFAST SALAD WITH FRIED EGGS

mexican breakfast salad

CURRY SPICED SCRAMBLED EGGS & ONIONS

curry scrambleg eggs

BREAKFAST KALE SALAD

breakfast kale salad

AVOCADO AND EGG BREAKFAST BOWL

Avocado and Egg Breakfast Bowl

MASALA EGG OATMEAL BREAKFAST

Desilicious Masala Egg Oatmeal

QUINOA BREAKFAST BOWL

quinoa breakfast bowl

Eggs On The Go

SMOKED SALMON BREAKFAST WRAP

Easy Smoked Salmon Breakfast Wrap

GREEN ONION FRITTATAS WITH PEAS AND FETA

MINI GREEN ONION FRITTATAS WITH PEAS AND FETA

CAULIFLOWER CHEESE EGG MUFFINS

cauliflower cheese egg muffins

CAPRESE BREAKFAST EGG CUPS

Caprese Breakfast Egg Cups

What to Do When You Fell Off the Healthy Eating Wagon

When it comes to healthy eating, we’ve all fallen off the wagon at some point. Eating healthily all the time can be boring. It’s easy to give up, to be tempted by sweet treats and especially when you have a tough day.

In January we might have made New Year’s resolutions to eat healthy. In the beginning, it might be easy.

It’s actually enjoyable to eat healthy after the festive indulgence, it makes a nice change, and at the start of any healthy eating plan, we usually see quick results.

We might see some changes in our body, the jeans get looser, we notice increased strength and stamina and even other benefits like improved digestion, mood, and sleep.

All these are great motivators and it all seems almost effortless. 

But then, as the weeks pass, things get more difficult. What was easy in January can be a struggle in February.

The results aren’t coming as quickly as before, our bodies are getting used to things, and those healthy recipes are starting to get boring.

Suddenly, treats are more tempting, and you certainly won’t be alone if you have fallen off the healthy eating wagon.

Here’s what you should try to do next. 

Think About Why You Fell

Image – CC0 Licence

What went wrong?

If you just fancied a treat, that’s absolutely fine.

You’ve slipped off the wagon, and there’s nothing to stop you climbing straight back on.

We all fancy something nice occasionally, and these treats are a healthy part of a balanced diet.

But, if it’s more than that, and you’ve dived off the wagon with an almighty thud with a week of takeouts, treats and other indulgences, ask yourself why.

Are you bored?

Are you unhappy and using food as a comfort?

Are you limiting yourself too much?

Understanding why you have fallen can help you to make some changes to stop it happening again. 

Consider Being Easier on Yourself

One of the reasons we start to struggle is that we are too hard on ourselves. We have rigorous meal plans and eating allowances that we force ourselves to stick to. Eat healthy is the only rule.

This is often a mistake. Allowing yourself the occasional treat can help you to stay on track long term. Sometimes more flexibility is crucial to long-term success. 

Fill Your Home with Motivation

Filling your home with weight loss quotes and other inspirational messages can give you a quick boost, and remind you of what you are hoping to achieve and why. Stick some messages and pictures up around the house. 

Stock Up on Healthy Snacks

Healthy snacks can be a powerful tool when it comes to staying on the diet wagon.

If you crave sweet treats, prepare some fruit salads to stop yourself from reaching for the sweets.

Look at healthier snack recipes like an easy banana snack or oatmeal cups, and chop up veg sticks to eat with hummus or mojo picón for a quick energy boost. 

Try Some New Healthy Recipes

If you are bored with the same healthy meals, try new things.

Look for some new healthy recipes and consider making some healthy swaps with your old favorites. 

Forget It and Move On

A bad day is just that. Let it go, move on and don’t punish yourself.

Your turn: Did you experienced to fall off the healthy eating wagon? How did you get back on?

As always, I appreciate you stopping by my blog, and if you think this post might help someone you know to make even a small step to a healthier lifestyle, please don’t hesitate to share it away!

Happy Healthy Living!

A big hug,


12 Healthy Eating Tips For Better Living

Making a change to a healthier lifestyle can be overwhelming if we think of all of the habits that we want to introduce to our daily routines. Here is a list of twelve healthy eating tips that you can slowly implement to improve your health, your mood, and your energy levels.  

A bowl with green leafs for healthy eating tips

Eat slow

The first recommendation in this list of healthy eating tips is about the speed we usually ingest our food.

We are often in a hurry or distracted when we eat. We might be distracted while watching TV, or maybe working, or maybe just talking with someone. 

All these might be reasons why we tend to eat too quickly, barely chewing our food.

There are a few studies that suggest that faster eating might be associated with excess body weight. (1) (2) (3)

In other studies, it has been shown that eating slowly can maximize satiation and reduce the amount of calories taken in. (4) (5)

Finally, more studies suggest that chewing more helps to reduce food intake. (6) (7)

This means that, just by taking our time when eating and chew more times, it helps to reduce our risk to eat too much.

Choose wisely when eating out

If you are trying to eat healthily, it doesn’t mean that you can’t enjoy a meal out. At the same time, eating out doesn’t mean that you have to eat unhealthy food. 

When choosing a restaurant, make sure to choose one that has healthy options that you enjoy and you would like to order

Avoid arriving hungry at the restaurant; then it will be easier to take the wise, AKA healthier, choice and also avoid ordering too big a quantity. 

Gluten-free and balanced Buddha bowl

Always read the ingredient list

I think this is one of the most important recommendation in this list of healthy eating tips.

I’m not talking about the nutritional values; the percentage of sugar, carbs, proteins, etc. I’m talking about the list of ingredients because what you need to know is exactly what you are going to eat

You’ll be surprised by the amount of foods that hide sugars in them, even savory ones. Also, keep in mind that sugars can be masqueraded with many different names: sweetener, agave, malt, maple, syrup, concentrate and any word with the suffix “-ose” (maltose, trehalose, fructose).

When reading the ingredient list, also keep in mind that the first one in the list is the one contained in the biggest quantity and the last one is presented in the smallest quantity. 

Make every meal a balanced one

Try to always keep in mind the image of the balanced plate and make every meal a balanced one:

50% veggies
25% protein/legumes
18% whole grain
7% healthy fat

Keep variety in your diet and eat the rainbow

Always avoid eating the same foods or constantly buying the same ingredients.

We all have our favorite foods, but it’s best practice to keep a variety in our diet and eat different types of fruits, veggies, proteins, whole grains and fats. 

You have probably already heard about the expression “eat the rainbow”, which means that having a colorful plate full of natural ingredients, it helps to make sure that you are ingesting a variety of foods. 

Plan your meals ahead

Depending on your schedule, plan what you are going to eat in advance, so that whenever you are hungry, you make sure to have food ready to be eaten

This will avoid ending up eating the first thing we find and it will save us money by avoiding getting take-out food.

Batch Cooking and Meal Planning are two helpful strategies for planning meals and making sure to always have healthy and delicious food available. 

A black board with the word meal

Never get too hungry

Stay connected with your body and with your sense of hunger. 

Learn the signs that your body sends you when you start to get hungry and as soon as you detect them, have some healthy food. 

Waiting too long to eat, after our body needs food, it might make us lose control and makes it easy to end up eating the first thing we can get hold of, like a bag of chips or some ready-to-eat snacks.

Also, getting too hungry makes us crave junk food, believing that healthy food is not satisfying enough.

Choose whole-grains

Choosing whole-grain bread, whole-grain pasta, and even whole-grain desserts is a wiser choice than eating foods made with refined-grain. 

The findings in this study support the recommendation to increase the consumption of whole-grain to reduce the risk of chronic diseases and premature mortality.

The whole-grain flours provide fiber and nutrients that are not present in refined flour, which has a beneficial effect on biomarkers of systemic inflammation in obese children, as shown in this study. (8)

When choosing whole-grain, make sure to read the labels. 

Food companies are required by law to add only a certain amount of whole-grain to be able to label their product as such. This means that many products are still produced with refined-grain as the main ingredient and with the addition of some whole-grain.

Drink enough water

There are studies that suggest that drinking enough water helps to reduce weight in people that are dieting for weight loss or for maintaining weight.

Have you ever felt that you are starving and the only way to satiate your hunger is only with junk food? Very often, we get that feeling because we are actually dehydrated. 

Moreover, according to this study, drinking more water also helps to decrease the consumption of caloric beverages. 

So, make sure to drink enough water and stay hydrated, and if you are not a huge fan of water try flavored waters like this ginger water.

Don’t go grocery shopping hungry and/or without a list

If you go to the supermarket hungry, there is a high chance that you will buy groceries according to your impulse and your hunger. As we have already stated above, when we are hungry, we tend to eat junk food.

Not having a list ready will probably cause us to buy prepared and convenient foods. 

However, if you meal plan, or batch cook, you can make a list of the ingredients you need and, if you already know your grocery store by heart, you will just go straight to get only what you need. 

By the way, this will make you save time and money while it will ensure that you have healthy food at home.

Chew your fruits instead of drinking them.

In my post “Unhealthy Foods: Know Them And Learn How To Substitute Them”, we have already talked about the importance of chewing our fruits instead of having it in a juice or smoothie form. 

On one side, there are studies suggesting that solid foods produce more satiety than liquid foods.

On the other side, we are aware that juicing or processing food eliminates its fiber. In the case of fruits that contain natural sugar, the fiber helps our body to absorb the sugar slowly, avoiding a spike of sugar levels in our blood. 

Finally, our digestion starts with the enzymes produced by our saliva when we chew our food. So, let’s make sure not to skip any step of this complex process.

Replace sugary beverages with healthy options

The last but not least of this list of healthy eating tips is about sugary beverages and drinks.

Huge coffees with added sugars, or bottled juices and beverages that usually contain added sugars, can be easily substituted by easy homemade drinks like golden milk, sugar-free chai latte, tea or ginger water

If you like to drink different beverages other than water, take your time to prepare something yourself, or at least, make sure that what you are drinking has no added sugars. Again, read the labels!

If after reading these healthy eating tips, you feel that there are too many things that you need to change, I understand that it can be overwhelming and you might feel lost because you don’t even know where to start.

Changing eating habits is a process and doesn’t need to be done all at once, but it will be enough to take one step at a time. 

If you feel that you would prefer to work with someone that can help you with this change, don’t hesitate to reach out. We can schedule a free 15-minute call so that we can see how I could be of help. 

As always, I appreciate you stopping by my blog, and if you think this post might help someone you know to make even a small step to a healthier lifestyle, please don’t hesitate to share it away!

Happy Healthy Life!

A big hug,

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An image of a chia pudding with the sentence "Healthy eating tips!

Nutrition Motivation – How To Spark Your Motivation To Eat Healthy

How many times did you say that you would start eating healthy, only to give up after a few days? Why are we so motivated at the beginning, but we then lose that motivation along the way? There are many answers to these questions, but the good news is that no matter the reasons, there are strategies to keep our nutrition motivation sparking.

A plate with salad for nutrition motivation

Find your real reason

Setting a goal is easy. Digging deep into why we want to achieve that goal can be more difficult

In some cases, we might be motivated by the wrong reasons, maybe making someone happy or a need for belonging. 

If we are motivated by the wrong reason, it’s difficult to keep our nutrition motivation up because, deep inside, we are working on something we don’t really want to do.

Sit down and take a few moments to understand the specific reason why you want to eat healthy. No one is going to judge you for it, so try to dig deep down and write down THAT reason.

Once you have found that specific reason, it will be easier to track your progress. For example, if you want to lose weight to fit into those jeans again that you’ve been keeping in your wardrobe, just try them out once a month and see what the progress is. 

Check regularly on your reason

Motivation and willpower are not always available, so make sure to check on your reason every now and then.

Once you have found your real reason, write it down and always keep it handy. 

Stick a post-it with it in your bathroom, next to your night table, or write a note on your phone and set an alarm to read that note once a day, or maybe every two days or twice a day. You decide!

Divide the final goal into small goals

If we don’t see results soon, we want to give up. However, we need to keep in mind that patience is our ally.

To change our eating habits to eat healthy, we have to learn different things:

We can’t learn all of these things at once because it’s overwhelming and it’s a process that takes time. 

So, to get there, we can find small goals like avoid eating that chocolate bar, or croissant, that we eat every day, or, make sure to eat a handful of greens every day.

Archiving the small goals, it makes us feel like we are actually making progress; sooner than later, we’ll see results in the big goals too.

Keep track of the small results

The goal of eating healthy requires different tasks and, as we have already pointed out, patience. The final goal can feel huge, although we might think we’ll never reach it. 

Keeping track of the small wins is what can fire our motivation to keep going, investing energy into the task.

It can be as easy as using a free habit tracker and marking a check every day that you have hit your goal or done your habit. 

Free printable habit tracker that can be used online

You can have a tracker for each habit; you can use them online, or you can print them.

One healthy eating habit could be: eating a fruit a day, not eating your daily chocolate, or using less sugar in your coffee. 

It can really be just a small change that you are trying to implement.

After a few weeks, seeing the tracker full of checkmarks can be a huge kick to your nutrition motivation. 

And if you don’t see all of the checkmarks you would like to have, maybe it’s also a big motivation to make better for the next month.

If you think tracking down your habits can be motivating, try this daily habit tracker.

Get inspiration from reading

Find credible sources that can help you to understand what is better for you to eat; maybe even recipes to add to your list of favorites or to a Meal Plan.

There are plenty of documentaries, recipes and online resources that can keep your nutrition motivation up. 

If you are looking for books, have a look at this list of books that have helped me in my change to a healthier lifestyle.

Always beware of all of the misinformation out there and keep it critical. Eliminating food groups from your diet, eating foods produced in a lab, or ingesting powders and supplements is not what it means to eat healthy.

Learning how to prepare recipes made with wholesome natural ingredients, and creating them in your kitchen to feed your body is what self-inspiration looks like. 

Get inspiration from posters

Some people can find motivation by simply reading posters around their house showing positive affirmations.

If you were wondering where to get the posters in this photo, it’s easy, just click on the button below!

Positivity is the focus

Listen to your thoughts and recognize any negative self-talk. If you catch any, correct it out loud. 

For example, a new recipe that you tried turned out to be inedible. Your first thought might be: “I suck at this. I won’t ever be able to eat healthy”. 

That’s a very negative thought that can be corrected by telling yourself out loud: “No, I don’t suck. I’m just learning and it’s normal to make mistakes. I’ll learn how to eat healthy and I’ll make delicious recipes”.

Focusing on how hard things can be doesn’t help with your nutrition motivation.

However, focus on finding solutions when things can become difficult, can be a lot more useful.

Eat what you enjoy

Gluten-free and balanced Buddha bowl ideal for nutrition motivation

Eating foods that we know are healthy for us, but we don’t enjoy the taste, or our body doesn’t accept, it makes eating healthy feels like an effort or even torture. 

Yes, cauliflower and broccoli are healthy cruciferous veggies, but if you get bloated when you eat them and your body feels uncomfortable, don’t make them part of your meals.

If you discover that you actually enjoy the taste of new foods, especially the ones that your body needs to get used to, then try to introduce them slowly. 

Eat them in small portions; your body will adapt to them.

Keep in mind that, as you eliminate unhealthy foods rich in flavor, your taste buds will change and you’ll start to appreciate flavors in a different way. 

This means that the foods that you avoided in the past because you didn’t like the taste, you might actually enjoy, once you have started your journey to healthier nutrition. 

So, even if your diet is far from being healthy, there must be some whole foods that you actually like and enjoy eating. Make those your staples and slowly introduce new foods.

Get organized

The best way to be constant when eating healthy is to be organized, especially when you are first starting to make changes.

Have a look at your calendar to see when you have time to go grocery shopping and possibly do a Meal Plan or Batch Cooking

The secret avoiding getting a take-out meal is to have an already made, ready to eat, delicious meal waiting for you at home. 

And the secret to avoiding a snack from a vending machine is to carry a healthy snack with you that you love. 

Maybe you prefer to find a block of three hours’ time when you can make some prep. Maybe you enjoy cooking every day after work, but you need to have the ingredients already at home.

Or maybe, what you need is to plan your week with healthy habits, including those related to nutrition.

In that case, give this planner a try.

Image with a week planner for nutrition motivation

Find the best strategy that works for you to keep your nutrition motivation up.

Find accountability

Trying to keep our nutrition motivation up can be very difficult if we are surrounded by people who are constantly eating junk food and they don’t support our choices. 

You can ask your family and friends to avoid making comments about your eating habits. You can even try to motivate them to get on board with your new eating style.

However, if they are not willing to make changes to their diet and they are not the best supporters, find support somewhere else. 

There are Facebook groups, or online communities, where you can get in contact with other people that are in the same boat as you. You may be fortunate to find an accountability partner, someone you can share your progress and your doubts with.

Don’t be shy to ask for support; it’s normal to need some help in these circumstances. 

And if you feel like you need professional help, just ask for it. 

If this is the first time you are reading one of my articles, I’m a nutritionist and a nutrition coach. 

On my private sessions page, I explain, in detail, what I could help you with. Feel free to get in contact if you have any questions.

As always, I appreciate you stopping by my blog, and if you think this post might help someone you know to make even a small step to a healthier lifestyle, please don’t hesitate to share it away!

Happy Healthy Eating!

A big hug,