As a Nutrition Coach, one of the most frequently asked questions is, “What changes can I make today to work towards being a healthier version of myself?” So, I thought, let’s answer that right now so you can start implementing these easy tips today (and I guarantee you’ll feel better when you do!).
Hi, by the way, I’m Jess Bloom. I’ve been an Online Coach for nearly four years at Nourish & Gain. My primary goal is to show as many people as possible that you can reach your health and fitness goals, feel confident and love your body without doing anything restrictive or cutting out certain foods. Especially the foods you love! I pride myself on giving my clients their ‘food freedom’ back and reducing the volume of some of the ‘food noise’ that can be all-consuming. Although I could write for days about nutrition and all the different topics that come with it, I have a word count to stay within, so let’s dive into four things you can ADD into your day to help you feel fuller, more balanced and not restricted.
Let’s start with one you’ll hear all the time
1) Protein. Ensuring you have a source of protein in each meal will help keep you fuller for longer, as we use more energy (or calories) just digesting protein, which is more challenging for our body to digest (also great for your ‘metabolism’). It is also vital for cell turnover, maintaining muscle mass and providing collagen for our hair, skin and nails. I could go on but trust me on this one. Some examples include eggs or Greek yoghurt in your breakfast, salmon or tofu in your lunch, chicken, beef or lentils in your dinner. The list is endless!
2) Plant diversity. How many different colours can you squeeze into your nutrition daily? If you’re making eggs on toast in the morning, can you add some tomatoes, avocado, crispy kale, and fresh herbs? If you’re having a chicken flatbread for lunch, can you make a little Greek salad to also pop inside? If you’re making a spaghetti bol, why not finely dice it and throw all the veggies you have in the fridge into it? Plant diversity is key to overall health, gut health, mental health, energy levels, and so much more.
3) Hydration. I’ll keep this short and sweet, as we all know the importance of hydration. Step on the scales, then multiply your body weight in kilograms by 0.033—that’s how many litres of water you should be drinking each day.
4) Time outdoors. If you can get a 30-minute walk in every day outside, you are on to a winner. Walking is amazing for our sleep and circadian rhythm (our sleep cycle), digestion, mental clarity, and vitamin D levels (which, if you’re not supplementing vitamin D right now, you need to be! There’s a bonus tip for you), and so much more!
Four things you can add to each day which aren’t time-consuming and don’t require sacrificing any of the things you love! My online coaching offers a personalised approach to your specific goals. With a personal trainer and a nutrition coach, you get two coaches in your back pocket!
Find out more at nourishandgain.com – the 2025 waiting list is now open.
Jess
