England Coaching

 

There’s much research to support the fact that Nutrition is one of the most powerful forms of medicine. As exercise and nutrition is the closest to a panacea that we have available to us.

 

 

To find out what your ideal caloric intake is check out my free (no catch) calculator here!

 

 

 

By making small, intentional changes to your diet, you can optimize your health and well-being. Here are some essential tips to help you build better eating habits:

 

 

 

1. Prioritize a Savory Breakfast

• Avoid high-sugar breakfasts like cereal, white toast with jam, or fruit juice.
• Protein in the morning boosts dopamine, enhancing focus and motivation.
• Great options:
  • Animal-based proteins: Eggs, goat cheese, yogurt, cottage cheese, lean meats (I’ll often do chicken sausage).
  • Plant-based proteins: Chia seeds, nuts (almonds, walnuts, hazelnuts), overnight oats with protein added. 

     

2. Eat More Fruits & Vegetables

• Aim for adding servings of fruit and  servings of vegetables daily in every meal. (Pro tip: Eat them first in each meal especially when they’re not your favorite option on your plate)
• Fiber helps with satiety, digestion, and blood sugar regulation with your meals.
• Antioxidants reduce the risk of cancer, heart disease, and aging-related issues.
• Pro tip: Avoid fruit juice, its unwanted extra calories without he fiber and often loaded added sugar.

 

 

 

3. Choose Healthy Fats

• Prioritize omega-3 and omega-9 fatty acids.
• Limit saturated fats found in processed foods, meat, butter, and some oils.
• Eat more omega-3s from fatty fish (salmon, sardines, mackerel), flaxseeds, chia seeds, and walnuts.
• Boost omega-9s with olive oil, hazelnuts, almonds, and avocados. 

   

4. Take Time to Chew

• Proper chewing improves nutrient absorption, digestion, and weight management.
• Stimulates saliva production, which protects teeth and gums.
• Tip: Slow down, chew thoroughly, and savor each bite. It may even allow you to have leftovers for future meals saving you time for meal prep, money with extra meals, and calories as you divide your meals in half! 

   

5. Load Up on Antioxidants

• Protects cells from aging, cancer, and degenerative diseases.
• Best sources:
  • Berries: Blueberries, blackberries, raspberries, goji, acai.
  • Fruits & veggies: Apples, plums, pomegranates, spinach, bell peppers.
  • Spices & herbs: Turmeric, cinnamon, ginger, oregano, basil.
  • Drinks: Tea, coffee, dark chocolate (70%+ cacao).
• Tip: Get out and get sunlight when you can: Melatonin in your cells are released when the sun is on you. helping boost your immune response and improve energy.

 

 

 

6. Practice Mindful Eating

• Eat without distractions—no rushing meals or eating at your desk.
• Devote at least 20 minutes per meal to enjoy and listen to hunger cues. (Give your self time to slow down and enjoy)
• Mindful eating helps reduce cravings and emotional eating while promoting healthier choices. 

   

7. Reduce Salt Intake

• Excess salt increases the risk of high blood pressure, heart disease, and stomach issues.
• Tips to cut back:
  • Avoid processed foods high in salt (chips, frozen meals, sauces, cheese).
  • Use herbs and spices (garlic, onion, thyme, lemon, paprika) for flavor.
  • Taste your food before adding salt.
  • Remove the salt shaker from the table.

 

 

 

8. Try a Vegetarian Dinner

• • Plant-based proteins: Lentils, chickpeas, brown rice, sunflower seeds, dark chocolate.
  • Sleep-supporting foods: Walnuts, almonds (rich in magnesium), whole grains.

 

 

 

9. Cook at Low Temperatures

• High-heat cooking destroys nutrients and forms harmful compounds.
• Opt for low-temperature cooking, like steaming or gentle simmering.
• Avoid browning or frying, which can increase carcinogens. 

   

10. Eat Raw & Avoid Processed Foods

• Choose whole, unprocessed foods (fruits, vegetables, legumes, fish, eggs).
• Minimize ultra-processed foods (soft drinks, cookies, ready-made meals) to protect gut health.
• Tips for avoiding processed foods:
  • Stick to short ingredient lists
  • Avoid artificial additives

 

 

The Bottom Line: Small, simple nutrition changes can have a huge impact on your health. Start with one or two of these tips today and see how you feel!

 

Stay healthy and strong

_________________________

 

Want to learn more about building resilience and creating a healthy life of purpose? 

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