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March 08, 2020 3 min read

Wondering what small things you can add to your diet to boost your physical and mental health?

Here are my top health tips for increased energy, overall day-to-day performance and efficiency including focus and clarity, mood stability, and mental health safety nets.

#1 - Get quality Sleep - If you're not getting quality sleep every night, you are missing out on your body completely replenishing itself to take on yet another day of hard work, decisions, and optimal brain power.

#2 - Adding lemon to water - As mentioned above, this is something I do to keep electrolyte balance, provide additional vitamin C, which is an important type of anti-oxidant, and can help prevent sickness, dehydration, and headaches.

#3 - Add nut butters to meals - for example, toast, waffles, pancakes, oatmeal, smoothies, or power bowls - This is truly an amazing way to help keep you fuller longer! Add a nut butter of your choice to any of these options and you will be good to go for hours.

#4 - Eat more fish - Since I was a kid, I've been in love with all kinds of seafood. I would even eat fish eyes! Add more fish to your weeks to receive the benefits of those brain fueling nutrients they contain - the good fats. These fats will help you learn more efficiently, prevent depression, anxiety, and other symptoms of mental illness and even better improve symptoms. If you don't like fish, not to worry, just take a fish capsule as often as you can daily.

#5 - Control portions - The goal is to not eat to the point of fullness but satisfaction. Here is a link the Hunger Scale. I suggest you print this out and stick it on your fridge so you can train your mind to not overeat. I notice that my energy is a lot higher when I eat smaller portions. This is due to the fact that you're not shooting you're insulin levels so high with a load of food to where you end up crashing right after. It also depends what types of foods you eat as well. Adding fiber will help prevent these crashes. 


#6 - EGGS - I would die of starvation without eggs, literally. I love them so much, at any time of day! Eggs are a fabulous source of protein, vitamins and minerals, and help control hunger. This is why including eggs in your diet will help tremendously to keep your weight in check, give you tons of energy, and helps your brain function better. They are my go-to fuel!

#7 - Raw nut mixes (without salt) - Perfect on-the-go snack to hold your hunger and still get excellent brain fuel. Best pairs are with yogurt or fruit!

#8 - Have a fruit & veggie smoothie at least 4x a week - I don't follow detox fads nor believe in them, but from a personal stand point I can tell you that including more smoothies in your diet may dramatically increase your energy and improve your skin, hair, nails, decrease headaches (if you're one to get them often), and improve your mood. This is all due to the increase in vitamins and minerals. What you put in, comes out! Feed your body what it needs and your will reap the benefits. They can be a great snack or part of your breakfast.

I have maintained my weight throughout the years by incorporating these healthy habits in my life and eliminating as much fast food as I possibly can. I don't limit myself from any foods, but the way I weigh them on a large scale definitely impacts my habit trends when making daily eating choices.

My advice to you is to stick to as many original food sources as possible, to cook at home when you can, and to not limit yourself from trying new foods especially new fruits, veggies, types of fish, alternative whole grain sources, other protein sources like quinoa, seeds, wild rice, and legumes, just to name a few.

Thanks for reading and healthy eating!