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3 Health Tips to Succeed on your Health journey

Can you believe we’re 8 months into 2021?! Where did the time go? How are those New Year resolutions going? Unfortunately, this has not been the best year for multiple reasons. We can go on for hours discussing the barriers this last year has brought our health. Whether it was closed gyms, stress, or depression; our health goals have been interrupted in some way. But no worries, Quality & Effective nutrition is here to help get you back on track with 3 easy tips!



Tip 1) 5-6 days a week

Understand that everything we do 5-6 days out of the week affects our health. If you are eating foods high in fats and sugar 5-6 days out of the week, your health will reflect it. If you are sedentary 5-6 days out of the week, your health will reflect it. Your current state of energy and health are a reflection of what you have done 5-6 days out of the week. This is not a Segway into a discussion on “cheat days”. This is in no way a ticket to overindulge one day of the week. However, if you decide to honor a craving, consume it within moderation! This is a ticket to make the days count so our health can reflect great benefits!


Tip 2) Self-care by getting active



Self-care comes in many forms. Beyond relaxation, it also includes nourishment and most importantly physical activity. Create a standing appointment with yourself 4-5 days out of the week for physical activity. Being acclimated to the “new normal” might require creativity at home some days. If you can’t make it to the gym there are plenty of workout videos on the internet such as cardio, Pilates, yoga, and even chair exercises for those recovering from injuries or joint pain! Another great example would be elongating your walks with the dog. Making time for your physical activity is one of the greatest acts of self-care you can provide.



Tip 3) Chill out! Take it 1 day at a time


Planning is a great trait to possess when it comes to nutrition and convenience. However, its easy to get overwhelmed with all the nutrition information provided by the internet. Let’s keep it “simple stupid”. How about taking it one meal at a time and one snack at a time. When you assemble a meal, ensure you are choosing the most nutritious options and that they are within an adequate portion size. So…what does that look like? I’m glad you asked. It looks like half of your plate being plant based and keeping portions within the size. Schedule an appointment with Whitney Wilkins, RD at Q & E nutrition counseling for what those portion sizes look like for you and your health goals.



Live mindful,


Whitney Wilkins, MS, RD, LDN

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