8 Nutrition Tips to Kick-Start Your Healthy Habits

Nutrition Experts Reveal: “The one nutrition rule I never break is…”

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It’s a fast changing world out there. Nutrition advice that holds true one day is disproved the next.

To help break through the noise, we spoke with eight nutrition experts and asked them for one nutrition

rule they never break.

Some answers may surprise you, some might not, but we can guarantee that you will walk away from

this eBook empowered with nutrition know-how that will help you get closer to your healthiest self. So sit

back and grab a healthy snack because Nutrition 101 is now in session!

Nutrition 101

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Schedule:Lesson 1: Our Experts Weigh In

Lesson 2: How Nutrition Affects Your Body

Lesson 3: Our Experts Weigh In

Lesson 4: Snack Time: Healthy Snack Swaps

Lesson 5: Our Experts Weigh In

Lesson 6: Simple Nutrition Rules That Are Hard to Follow

Lesson 7: Our Experts Weigh In

Lesson 8: The Building Blocks of a Healthy Meal

Lesson 9: What You Tweeting ‘Bout?

Lesson 10: About Benovate

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Dr. Joanna McMillan

Dr. Joanna is the founder of Get Lean, a regular on the Australian Nine Network and the official nutritionist for TODAY. She is also the author of several books, has a weekly column in Sunday Life and writes for several magazines and online blogs. In addition to her publications, McMillan is a proud ambassador for Diabetes Australia and The Skin & Cancer Foundation.

“The one nutrition rule I never break is I do not eat junk food, ever!”

While many people are over-complicating nutrition, the bottom line is there are many ways to put together a healthy diet provided the foundation is whole foods. I then believe we need to eat with joy and have respect for food. The whole idea of 'fast' junk food is the antithesis of this.

“Avoid Junk Food!”

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April Danann

April Danann, founder of Rebel Foods Market Stall, has created her own line of ointments, creams, tinctures, remedies and seasonal tonics. She has a private practice combining her education and experience into assisting clients with diet, lifestyle, conscious living and offers courses in food fermentation, wild foraging, cookery, Nutrition, Energy Medicine (medicinal herbs for healing and energy therapies).

“The one nutrition rule I never break is a clean source of untreated pure water!”

Quite simply water is the ‘stuff of life’. We can easily live for many days without food but we cannot live without water. Our bodies are mainly composed of a living watery matrix enabling us to cleanse, hydrate, detox, heal and absorb nutrients - all because of water. Water heals us, seals us and fills us - make it clean!

“Drink Water!”

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How Nutrition Affects

Your Body

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MOODChemicals in the brain rely on food and nutrients for proper functioning. Under- or over-eating can cause depression, tension and anger. HEART

Reducing the amount of trans and saturated fats you eat can decrease your risk of heart disease.

WEIGHTEating processed foods high in saturated fats and sodium can cause fat to accumulate in the body and lead to weight gain.

EXERCISE ABILITYA diet lacking nutritional variety can cause poor muscle strength, limited endurance, low oxygen utilization and lack of coordination.

INDIGESTION Eating too quickly or during times of high anxiety or stress can cause acidic stomach contents to move back up into your esophagus and cause painful heartburn.

Poor Nutrition…SLEEP PATTERNSGoing to bed hungry, overeating or snacking on fatty foods can right before bed can interrupt normal sleeping patterns.

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HAIRConsuming healthy fats like omega-3 fatty acids can help hair stay strong and thick while also preventing hair loss.

BRAINGood nutrition increases blood flow to the brain, protecting brain cells and helping to prevent diseases like Alzheimer’s.

SKINProper nutrition can help clear acne, prevent wrinkles and give your skin a hydrated and glowing appearance.

DIGESTIONHigh fiber diets filled with foods like whole grains, vegetables and fruits can improve digestive health, prevent conditions like IBS and help you maintain a healthy weight.

HEARTReducing the amount of trans and saturated fats you eat can decrease your risk of heart disease.

IMMUNE SYSTEMEating a variety of nutrients supports immune function and helps to keep illnesses at bay.

ACHES & PAINSHealthy fats and fruits can help reduce inflammation, which causes joint pain and arthritis.

ENERGYReducing excess fats, sugars and refined carbs help stabilize blood sugar and energy levels.

Good Nutrition…

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Marisa Churchill

A graduate of the California Culinary Academy, Marisa worked in many notable restaurants before joining the second season of Top Chef. Appearing on the Food Network and other morning shows, Marisa has focused her attention on using natural ingredients to create healthy, flavorful recipes. She is the author of “Sweet & Skinny”, cookbook full of low-fat, gluten-free recipes.

“The one nutrition rule I never break is to include a fruit or vegetable in every meal.”

This is a great way to avoid eating more heavy foods than you should. For example, if you have a slice of pizza and a side salad, you are less likely to then reach for a second slice of pizza. It's a great way to fill up, be healthy and not deprive yourself of a few tasty treats along the way!

“Eat Your Fruits & Veggies!”

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Courtney Swan

Courtney is a nutrition student on a mission to change the way America eats. She is the author of Real Foodology, a successful lifestyle blog that focuses on nutrition, health and fitness to educate readers about the positive impact lifestyle choices can make on overall health.

“The one nutrition rule I never break is to never ignore ingredient lists.”

Back in the day ingredient lists were simple, but today many contain what I call “franken-gredients” – those I can’t pronounce. Knowledge is power and the more that people become aware of these ingredients and refuse to buy them, the less companies will be able to get away with using them.

“Read the Ingredients!”

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Martin MacDonald, DSc, MDc

Martin is a Clinical Performance Nutritionist and founder of the UK’s Leading Consultancy for Nutrition Advice. He works primarily as a consultant to teams such as Derby County FC, organizations such as Universal Pictures, Total Greek Yoghurt and the Derbyshire Institute of Sport and many governing bodies, including British Weight Lifting, England Swimming and England Athletics.

“The one nutrition rule I never break is to never listen to anyone who claims to have the ‘answer’.”

Nutrition is so complex, spanning both physiological and psychosocial as well as economic boundaries that anyone who claims to have a simple answer to obesity or alike is not worth listening to.

“There is No ‘Answer’!”

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Rania Batayneh, MPH

Holding a Masters of Public Health and authoring the best-selling book, “The One One One Diet: The Simple 1:1:1 Formula for Fast and Sustained Weight Loss”, Nutritionist Rania Batayneh has been featured on the Today Show, the New York Post and Dr. Oz’s “The Good Life” magazine. She also works with clients through her nutrition consulting firm, Essential Nutrition for You.

“The one nutrition rule I never break is including protein, carbs and fat in every meal and snack.”

This strategy keeps your blood sugar stable, cravings at bay, while keeping you fuller, longer.

“Balance is key!”

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Simple Nutrition Rules … …That Are

Hard To Follow

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Stop Eating When FullFollow these rules to stop eating when you’re satisfied and not to the point of being uncomfortably full:

• sit down

• ditch technology

• have a glass of water

• take small bites

• chew more

Control PortionsYou can control portions easily using your hand as a guideline:

• Fist (for rice, fruit, veggies)

• Palm (for meat, fish, poultry)

• Handful (for nuts, raisins)

• Thumb (for peanut butter, cheese)

• Thumb tip (for cooking oil)

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Snack SmartBe mindful about why and what you’re eating when snacking. Times when you know you won’t be able to eat for a while or when you’re heading to a workout are great snack times. Always make sure your snack has protein (to help you stay full) and a complex carb like whole-grain breads, veggies or beans.

Stay ConsistentOne unhealthy meal will not break your diet, but on the flipside, one healthy meal won’t make you healthy. Consistency is key to anything, most of all your health. Make healthy choices the norm and a few indulgences here and there won’t break the bank.

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Willow Jarosh MS, RD

Willow Jarosh is a registered dietitian (RD), speaker, coach, consultant and writer. She holds a bachelor of science degree in Human Nutrition from the University of New Mexico, a master’s degree in Nutrition Communications from Tufts University and is a nutrition expert for SELF Magazine, Bumble Bee Foods and Bob Greene’s Best Life program.

“The one nutrition rule I never break is not going more than 3-4 hours without eating.”

Keeping myself fueled throughout the day ensures my energy level, mood and productivity all stay elevated and steady.

“Eat every 3-4 Hours!”

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Stephanie Clarke MS, RD

Stephanie Clarke is a registered dietitian (RD), media spokesperson, author and speaker who provides nutritional counseling in the areas of weight loss, disease prevention and management, women's health and family nutrition. She is passionate about communicating accurate nutrition information in a fun and practical way that works with people’s busy lifestyles.

“The one nutrition rule I never break is to eat a balanced breakfast.”

A balanced breakfast gets my brain and body going and keeps me satisfied all morning. My go-to’s are an egg sandwich on a whole-wheat English muffin with spinach and tomato or steel cut oatmeal with fruit and nuts.

“Eat a Balanced Breakfast!”

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The Building Blocks of a Healthy Meal

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LEAN PROTEINGo for chicken, turkey, beans or tofu. Try substituting seafood once or twice a week.

FRUITS & VEGGIESFill half your plate with fruits and veggies. The more colorful your plate, the more likely you are to get the vitamins and minerals your body needs.

GRAINSLook for words like “whole grain” or “whole wheat” to get healthy and filling nutrients like fiber.

SWEETSInstead of trying to ignore your sweet tooth, try indulging in a naturally sweet dessert like a baked apple topped with cinnamon.

DAIRYSkim or 1% milk and low-fat cheese are great sources of protein and bone-building calcium!

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We asked our Twitter

followers for one nutrition tip. Here’s what they

said.

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And there you have it – nutrition rules from those who know nutrition best. Try one out and if it

doesn’t gel, give another one a try. Keep experimenting until you find one (or more) that work

for you.

After all, health is a journey, not a destination, and that journey happens one step at a time.

Small, consistent and sustainable changes are what will eventually keep you on the path to your

healthiest, happiest self.

Class Dismissed

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