5 Must Haves: For a Nourished Diet

Shannah Messinger
5 Must Haves... for a Nourished Diet

Meet Shannah. Enviably healthy, gorgeous, sweet, you name it. We've known each other since college, where one summer we were roomates and parters-in-crime. I've always admired how much she likes to exercise; she even taught classes! We should all learn from her. And, through keeping in touch with her via Facebook, I know that even while she now lives in NY, she likes to keep an herb and plant garden when it's warm enough, cook fantastically delicious meals and she's still exercising up a storm. So when I learned that she started a blog of her own, called Little Earth Mama's Kitchen, imparting yummy recipes, sharing healthy tips and more, I just had to share with you. I've read all of her posts... they're worth a few minutes of your time. Promise.

Here, in her words, are her 5 must haves for a nourishing diet.

Proper hydration

We’ve all heard it before…drink eight, 8 oz. glasses of water each day. Sounds simple, right? It should be, but we just aren’t doing it. We get so wrapped up in our work and activities that we often neglect our need for hydration. The best way to see if you are properly hydrated is to... check your urine. The darker it is, the more dehydrated you are. Some tips to get that water down: keep a water bottle on your desk or in your bag, and try drinking one glass every hour. By the end of an eight hour work day, you’ll have 8 glasses down. You can also drink herbal teas or flavor your water with some lemon juice, orange juice, or my favorite…cucumber slices.
TAGG tip: another plus? The more h2o you drink, the more full you feel and the less you eat. Perk! Get this fab Bobble water bottle so you not only look stylish, but you can make all water purified and ready for you on-the-go!

Unprocessed food
Another saying we are all familiar with is, ‘You are what you eat.'  By eating processed food, you are feeding your body unnecessary chemicals. Do yourself a favor and toss any low-fat or low-sugar foods, which are loaded with processed ingredients. Opt for smaller amounts of full-fat wholesome ingredients. They taste better and are more nutritious than the fake stuff. Go ahead and use that butter, just in moderation.
TAGG tip: are you saying hell no because it's more calories? You don't have to get rid of everything cold turkey. Try one change at a time.

 Cut the salt
Do you ever feel bloated after eating a really salty meal? You aren’t imagining things. Salt increases fluid retention. It also raises blood pressure. Next time you're cooking a meal, skip the salt and try experimenting with different seasonings such as fresh or dry herbs (my favorite are thyme, basil, and parsley), garlic, spices, or even hot sauce. Next time you are in the grocery store, stop off in the spice aisle to check out all of the options.

A variety of fruits and veggies

Fruits and vegetables are loaded with vitamins, antioxidants, fiber and water. Remember, the more colorful fruits and vegetables you have in your diet, the better. Whether you eat them raw, roasted, or steamed, try to aim for five servings of fruit and two servings of vegetables a day. And, go for organic whenever possible.
TAGG tip: Roasting (and grilling!) is the best. Just heat your oven to 400 degrees, drizzle some olive oil and seasonings on your broccoli, cauliflower, etc., and stick it in the oven for 25-30 minutes (give or take, depends on veggie size).

Calcium and iron rich foods
Calcium and iron help to keep your bones strong and your immune system at optimum function. Calcium rich foods include spinach, green leafy vegetables, milk, yogurt, cheese, black eyed beans, sardines, papaya, oranges, and tahini. Some iron rich foods include leafy green vegetables, eggs, lentils, chickpeas, cashews, and tofu.