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INTRO

If you’re fed up with fad diets, suffering from nutrition information overload, or just wanting to improve your own health and quality of life, you’ve come to the right place! With Nourish, you’ll receive step-by-step guidance for adopting healthier habits each week. By the end of the program, you’ll be on your way to a healthier, happier version of you.

Before you dive in, start with these steps to put you on the path to Nourish success!

1

Start NOW.

Don’t wait for Monday, the first day of a new month, or a new year to start making changes – each day, each moment, each meal is an opportunity to make your health a priority.

2

Find an accountability buddy.

Find a teammate to help keep you motivated, hold you accountable, and make the process more fun.

3

Make SMART goals.

Envision how you want to feel at the end of these 12 weeks and write down the SMART goals – simple, measurable, achievable, realistic, and timely – that will help you get there.

Each week build on the healthy habit you incorporated from the previous week. In these 12 short weeks, you’ll have adopted 12 no-nonsense, no-fad strategies for lasting and sustainable well-being. Keep us posted on your progress by getting in touch with us on social and using the hashtag #nourishnutriliving!

Week 1
Take a Barometer of Your
Current Habits

For three days this week (2 weekdays and 1 weekend day), keep a journal outlining your daily habits, the foods and beverages you eat, and what you’re doing while eating (i.e. sitting at your kitchen table, driving, on a conference call, etc.).

Record how you feel before and after you eat,

  • On a scale of 0 to 10, what is your physical hunger?
  • How do you feel? Tired, energetic, stressed out?
  • Are you satisfied with the food you ate or unfulfilled?

Once complete, take a moment to reflect on your entries. What are you proud of? What would you like to improve upon? Make adjustments to your goals if needed.

This week, you'll also want to make sure that you have your NutriBullet ready to go! Aside from weekly tips and tricks, we'll also be dishing out recipes you won't want to miss.
Week 2
Make Your Meals and Snacks a Priority

One of the best ways to prevent overeating is to regularly eat throughout the day - beginning with a balanced breakfast. How many times have you skipped breakfast and lunch only to end up wolfing down dinner to feel overly stuffed and uncomfortable? Eat every 3-4 hours to help keep your energy level up and your blood sugar stable.

Aim to eat a minimum of three meals each day – breakfast, lunch, and dinner, with snacks as needed.
Week 3
Have Plenty of Fruits & Veggies

Packed with health-protective antioxidants, vitamins, minerals, and fiber while essentially void of cholesterol, sodium, and saturated fat – adding more veggies and fruits to your meals and snacks is one of the best ways to improve your dietary habits, practically overnight.

Aim to make half (yes, you heard right!) of the foods you eat nutrient-rich, non-starchy veggies and/or fruits.
Week 4
Swap Refined Grains for Whole Grains

Unfortunately for carbohydrates, they’ve been the victim of some incriminating press over the past several years despite the fact that evidence has consistently shown that regular consumption of whole grains (the key being whole) may help to protect against the development of certain chronic diseases, such as cardiovascular disease, metabolic syndrome, type 2 diabetes, and cancer.

Aim to make at least half of the day's grains whole grains. Think: whole grain pastas and breads, barley, quinoa, oats, and brown rice.
Week 5
Include Protein in Your Meals & Snacks

The building block for many of your body’s cells, protein can also help maintain lean body mass and promote feelings of fullness even after you’ve finished eating. Protein can be found in the usual suspects: eggs, dairy products including cheese, yogurt, and cottage cheese, as well as poultry, beef, pork, and seafood. Plant-based sources of protein include nuts and nut butter, seeds, and legumes such as beans, lentils, and edamame.

Include a good source of protein at each meal or snack to keep your body humming like a smooth-operating machine.
Week 6
Banish Your Fear of (Plant) Fats!

Gone are the years of fearing fats. Studies have proven that fats help to stabilize blood sugar levels and help keep hunger pangs at bay. Plant-based fats, like the fats found in avocados, olives, nuts, seeds, and plant-based oils, protect our hearts from cardiovascular disease.

Make friends with plant-based fats by incorporating one at each meal or snack.
If you’re more likely to eat sautéed veggies or a salad
topped with vinaigrette, think of this as a win-win. By
using a plant-based oil, you’re adding healthy plant fats
to your meal.
Week 7
Snack Smartly

"Snacking" shouldn't mean busting out a sugary candy bar or popping open a bag of salty potato chips. Instead, think of your snacks as opportunities to add more nutrients to your day. Our favorite snacks are those that contain both fiber and protein-rich foods.

Examples Include:
  • apple slices with peanut butter
  • almonds with raisins
  • veggies with hummus
  • a smoothie
Reduce your intake of sodium and sugar by choosing snacks that are minimally processed and contain both fiber and protein.
Week 8
Choose Your
Beverages Wisely

Regular consumption of sugar-sweetened beverages like soda, sports drinks, enhanced waters, and fancy coffees have been linked to an increase in blood pressure and obesity. Instead, opt for plain water or unsweetened tea and enjoy a nutrient-packed smoothie for a meal or snack to help prevent beverage boredom.

Make water your go-to beverage this week.
OTHER NO-SUGAR ADDED THIRST-QUENCHING TIPS?
  • Add fresh slices of lemons, limes, oranges, or cucumber to your water.
  • Pour a glass of sparkling water and add a splash of real, fresh juice, such as cranberry or orange juice, for a hint of flavor.
  • Eat your fruits and veggies! About 80% of the total water we consume comes from beverages while about 20% comes from foods like fruits and veggies!
  • Week 9
    Get Moving

    Aside from helping to reduce the risk of various chronic diseases, being physically active can also help you feel better by releasing endorphins. Current recommendations for adults are two days of strength training and 150 to 300 minutes of moderate-intensity aerobic activity each week (think brisk walk for 30 minutes a day).

    Squeeze in 30 minutes of activity each day and incorporate two days of strength-training activity.
    Week 10
    Be Mindful

    If your thoughts are spinning, try listening to short, guided meditations to get started. Meditation isn’t just for yogis. Turns out that turning inward is a powerful tool for enhancing your overall health and well-being – from reducing anxiety and stress to fatigue and blood pressure.

    Start with setting aside at least 5 minutes each day for a "mindful moment", it can be as simple as focusing on your breathing.
    Week 11
    Make Sleep a Priority

    Sleep deprivation is a nation-wide health issue affecting more than one-third of Americans. While your never-ending to-do list may be pulling you away from your nightly downtime, it’s important to prioritize your recommended 7 hours of zzz’s. It not only helps to protect against the development of several chronic conditions, but it also helps to keep the hormones responsible for regulating your appetite – ghrelin and leptin – in check.

    Schedule a set bedtime each night this week with the intention of getting 7 hours of rest.
    Week 12
    Enjoy Your Meals with Others

    Recent research has shown that who you’re enjoying your meal with is an essential factor in overall health — not just the foods you’re eating. Relationships have been shown to have a profound influence on protecting against mental and physical decline as we age. Simply put, those who report having positive relationships live longer, happier lives.

    Treat at least one person you care about to a homemade, nourishing meal this week. Share the meal together, enjoy the conversation, and know that in doing so, you’re improving your health.

    Congratulations on making it through these past 12 weeks and taking a step in a positive direction towards more balance and long-term health! We've covered a lot over these past few months from eating habits and physical activity to stress management and sleep.

    What tip has had the most profound impact on your life?
    Share it with us On social using the hashtag #nourishbynutriliving. We'd love to hear from you!