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Simple Ways To Supercharge Nutrition For Better Health

March 25, 2023 by Monica Nelson Leave a Comment

Diet is one of the cornerstones of healthy living. Eating well is essential for optimum physical and mental well-being. Sometimes, healthy eating can seem complex and time-consuming, but it doesn’t have to be that way. In this handy guide, we’ll outline some simple ways you can supercharge nutrition for better health. 


Image credit: https://www.pexels.com/photo/top-view-photo-of-food-dessert-1099680/


Look for quick and easy recipes

One of the best ways to take the hassle out of planning a nutritious menu is to look for quick and easy recipes and compile a collection of dishes you love. Use the Internet to read blogs, get ideas and search social media for tasty morsels you can rustle up in 15-45 minutes. You can also use recipe books. Filter the search results for healthy meals you can cook at home in no time. From tasty homemade whole-grain pasta dishes, vibrant salads and fresh fish to an easy chicken taco soup recipe, you’ll find a treasure trove of delights at your fingertips. You can search based on key ingredients you want to use, cooking and prep time, nutritional benefits, allergies and dietary requirements, course and occasion to find the perfect dish, snack or crowd-pleaser. 


Add more fruit and vegetables

Fruit and vegetables are packed with nutrients and they tend to be high in fiber and low in saturated fats. Try to vary your diet to include different types of fruit and vegetables and aim for a rainbow of colors. If you find it hard to eat 5-7 portions per day, there are some brilliant hacks you can use to up your intake. Try adding blended or finely chopped vegetables to soups, sauces and stews, add a side dish of vegetables to every fish or meat dish, and sprinkle fruit on breakfast cereals or natural yogurt for a tasty, healthy dessert. If you’re making a basic, fresh tomato sauce for pasta, for example, you can add peppers, celery, carrots, onions, mushrooms, shallots and zucchini. Serve with a side of watercress, spinach and rocket. 


It’s also a brilliant idea to make smoothies at home. You can combine all kinds of fruit and vegetables to start the day with a bang. It’s better to opt for homemade smoothies rather than to buy ready-made products, as they often contain a lot of added sugar. 


Analyze your diet

Many of us assume that our diets are pretty healthy, but on closer inspection, there may be gaps or areas for improvement. Analyze your diet using a food app. Enter the foods you eat each day and check the nutritional information. You may find that you’re not getting enough iron, fiber or protein, or you may be eating too much sugar or salt, for example. Once you know where you need to make changes, you can modify your diet to improve nutrition. 


Picture from https://www.pexels.com/photo/photo-of-vegetable-salad-in-bowls-1640770/




Nutrition is key for mental and physical health. If you’re on a mission to improve your diet, there are some very simple ways to embrace healthy eating. Look for quick and easy recipes to cook at home, add more fruit and vegetables to your daily menu and analyze your diet to learn more about where you need to make changes.



This is a collaborative post. 


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Hi! I'm Monica Nelson and I'm thrilled that you're here. As a healthy chef, personal trainer & fitness expert, I love helping people look & feel great! That's why I've developed more than 350 recipes from diet-conscious to decadent - but all delicious - so you can experiment with healthy foods that taste great. Take a look around and try a recipe or two and head over for a quick workout at monicanelsonwellness.com

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Let’s fire up the grill and here is a healthy ye Let’s fire up the grill and here is a healthy yet super tasty and fun treat for the 4th!
You can also use this same coconut cream again and just serve with your favorite fresh berries all season long! Enjoy. 

GRILLED PINEAPPLE WITH COCONUT CREAM
🍍🍍🍍

INGREDIENTS

For the Marinade:
• 1 tbs coconut oil (can also use olive)
• 1 tsp  ground cinnamon
• 2 1/2 tbs dark honey
• 1 vanilla bean (can be optional – but I love it here)
• 1 tbs of fresh lime juice
• 1 firm yet ripe pineapple, can buy already cut
For Garnish (Optional):
• 1 tbs dark rum
• 1 tbs grated lime zest from the lime
My Coconut Cream:
• 1 cup heavy cream
• 1/2 cup cream of coconut (such as Coco Lopez)

DIRECTIONS

Marinade:
1. In a large bowl – combine the oil, cinnamon, honey, vanilla bean (if using), and lime juice; whisk to well to blend together. Set aside.
2. Place each pineapple half cut-side down and cut it lengthwise into four long wedges; slice away the core. NOTE: Or you can slice it in rings too, which I do often. 
3. Place the pineapple in the bowl with the marinade and stir to coat the pineapple. Heat up the grill.
4. Place on the grill and cook about 3 to 4 mins. You can baste once or twice with the remaining marinade. Turn the fruit and move it to a cooler part of the grill or reduce the heat. Baste again with the marinade. Grill until the pineapple is tender and golden, about 3 more mins.
5. Remove the pineapple from the grill and place on a platter. Next, brush with the rum – if using. Last, sprinkle with the lime zest. Serve hot or warm!

For the Coconut Cream:
1. With an electric mixer, beat the heavy cream and cream of coconut until soft peaks form. TIP: You can also use this same cream again and just serve with your favorite fresh berries all season long.

So perfect for a summer treat with friends. Enjoy!
Let’s make my GREEN ME UP smoothie! I’ve been Let’s make my GREEN ME UP smoothie! I’ve been making this smoothie or a variation of it for the past 13-14 yrs, heck before there was TikTok. 😂 Such a delicious way to pack in some serious nutrition and those GREENS. 

Smoothies are an incredible tool to your wellbeing. They are super easy, versatile, and gosh dang - delicious and healthy. (If made correctly). That’s why I’m all about getting my clients on the smoothie train - if they’re up for it. 😉 

Just love providing clients with dozens of smoothie recipes I’ve created packed with protein and fiber, including healthy fats that keep you full 3-5 hrs easily. No matter what season of life I’ve been in personally: serious training, fitness modeling, both pregnancies/postpartum/nursing, healing, and now being a busy mom feeding our kids smoothies each morning, smoothies have been an essential piece.

This is a loose recipe so you can add anything else you want. Just make sure you have your protein source, your favorite veggies (hello phytonutrients), fiber sources and healthy fat. 

** Tip: put all the ingredients (EXCEPT the liquid) in the blender the night before! This tip has helped for years.

🥬GREEN ME UP SMOOTHIE🥬

• Handful of organic greens
• 1-2 cups organic celery (vitamins A, K, C, hydrating, supports digestion)
• 1/2 cup frozen cauliflower rice (makes it thick, extra fiber)
• 1 Brazil nut (gives daily selenium, which is important for fertility)
• 1/4 of an avocado
• 1/4 cup wild blueberries
• 1 tsp organic spirulina @nowfoodsofficial 
• 1/4-1/2 ceylon cinnamon (helps regulate blood sugar, antioxidant)
• 1 scoop @paleovalley bone broth powder
• 1 scoop whey - I like isolate and @nowfoodsofficial has a good one
• Creatine @nowfoodsofficial (fav supplement for 10+ yrs)
• 6-8 oz of unsweetened almond or coconut milk
• 1 scoop of @beeyawellness for topping, optional 

Other options I rotate in: ginger root, basil & chia seeds, psyllium husk powder, lemon (vitamin C), herbs like cilantro & mint, dandelion greens (great source of vitamin K).

1. Place everything in a HIGH-speed blender (yes this is important. Otherwise you’ll get salad texture). Blend for about 1 min. Enjoy!
Happy 2nd birthday to this special girl who I’m Happy 2nd birthday to this special girl who I’m utterly positive is a true magical fairy princess. We did a purple bday theme to match her cast. We just love watching you shine and embrace your world! 
You bring such joy and laughter to us Aubyn and may your birthday be as extraordinary as you are, sweet one. 💜🎂💜
Your kids are always listening. Always watching. A Your kids are always listening. Always watching. Always paying attention to your every move. They want to be. just. like. you. Healthy habits start young! Glad to see these two at 23 months & 6 yrs old lifting all on their own. 💪🏻

Recently Asher rushed home from school and said “I’m working out for 10 mins to get strong.” Followed by “then I can break free from all the hugs.” We learned that apparently 3 girls at recess hug Asher nonstop and he wants to get strong to “get away from all the girls.” 😳 Never a dull moment.
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About

Hi! I'm Monica Nelson and I'm thrilled that you're here. As a healthy chef, personal trainer & fitness expert, competitive athlete & sports model, I love helping people look & feel great! Try a recipe or read a wellness blog and tell me what you think.

Popular Posts

Salad with kale, chickpeas, and butternut squash.
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