Decoding Nutrition Answers

🗓️week 36 of the 52 weekly healthy habit changes:
😊Make a healthy swap for your favorite recipe. By swapping plain Greek Yogurt in place of sour cream on your tacos or baked potato you can increase protein and lower the saturated fat in that meal! If it sounds weird, give it a try. And why Greek Yogurt over regular or plant based yogurt? The protein content of Greek yogurt is significantly higher than other types of yogurt.
✅grab a copy of “Simple Food Swaps for Cooking and Baking” here to give you a variety of swaps you can make in the kitchen to give some nutritional bulk to your meals. https://drive.google.com/file/d/1Ni3-Y2YtJyNbekP0yBDhrwZsZrxGvIVk/view?usp=sharing
🥣Comment “Yogurt” to receive a FREE copy of a yogurt comparison guide to discover the nutritional differences between different types of yogurt. Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year. And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 35 of the 52 weekly healthy habit changes:
🌾Whole grains are an excellent source of nutrients such as minerals, vitamins B and E, and fiber. They are also rich in disease-fighting antioxidants and phytochemicals. Research suggests that whole grains contribute to reduced risk of cancers [particularly colorectal cancers], heart disease, stroke, diabetes, and obesity. But, whole grains don’t have to be whole-grain pasta or bread. Trying a new whole grain like quinoa, barley or farro can add some variety and diversity to your diet. Plus they add another count towards your plant diversity goal!
✅grab a copy of “Whole Grain Mastery” here to learn more about the benefits of whole grain, the variety of grains and some new recipes to try.
https://drive.google.com/file/d/1I2BjGy5Tz1iA52Z6icNOmdZ4jkQAJXwI/view?usp=sharing Comment “Gluten Free Grains” if you are interested in going more gluten free to receive a FREE copy of my Gluten Free Grains Guide and learn more about the variety of gluten free options. Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year. https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 34 of the 52 weekly healthy habit changes:
🍔By replacing a fast food meal with a home-cooked meal, you will know exactly what is in the food you are eating. This can improve the quality of the meal and you can tailor that meal towards your nutritional meal plan or needs. Most of the time when we eat away from the home, the ingredients used in the food is highly processed and low in nutrients. Eating at home can help you flip that scenario.
✅grab a copy of “How to make a healthy meal” here: https://drive.google.com/file/d/1noGChlX83HYmdAYWx8-75_awR0LRENts/view?usp=sharing
this guide will inform you on how to balance and plan your meals to be both nutritionally sounds and balanced. Comment “One Pot-One Pan” to receive a FREE copy my recipe book that includes quick, easy and delicions meals that are easy to make and easy to clean up!
👍Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 33 of the 52 weekly healthy habit changes:
🥜Choosing unsalted nuts or seeds for snacks is a great way to increase healthy fats & nutrients as well as increasing your plant count for the day! Try roasting nuts and seeds and combine them together with some spices for a tasty snack!
✅Grab a recipe pack that includes a smoky snack combo here
https://drive.google.com/file/d/1FMeCb34tKQ0n_vlE_odwpYOSkiwpLVjx/view?usp=sharing and comment “Decoding Fats” to receive a FREE copy of the differences between the fats, where you can find them and how to balance them properly in your diet. Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year. And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 32 of the 52 weekly healthy habit changes:
🌱Sprinkle some h**p seeds, powder, or add h**p milk to your breakfast, snack or salad to increase Omega 3s which have an anti-inflammatory effect, are high in protein, fiber as well as vitamins & minerals.
✅grab an info sheet here to learn more about h**p seeds https://drive.google.com/file/d/1qrmRXVrTQJLCiIm7yskPIm2oyT9bnm3N/view?usp=sharing
and comment “Omega 3s” to receive a FREE copy of the benefits of Omega 3s to your body.
Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/ And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 31of the 52 weekly healthy habit changes:
🍓Fuit is a more nutrient-dense option than candy or chocolate & there are no added sugars in fruit.
✅grab a FREE copy of my “Becoming a Sugar Detective” here and discover how to identify hidden sugar. https://drive.google.com/file/d/1nE893JLnwEORUL7FvuqegclcunAXtX5Y/view?usp=sharing
Comment “Plant Diversity” to receive my guide and planner for adding plant diversity.
Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/ And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 30 of the 52 weekly healthy habit changes:
🫖Having a cup of tea each day can not only be hydrating and relaxing, but tea comes from plants and all plants offer healthy polyphenols for health!
🌈Adding in tea can also count towards your total number of plants per day and add an additional color to help meet your daily “eat a rainbow” goal.
✅grab a FREE copy the “Anatomy of a Tea Mocktail Guide” here https://drive.google.com/file/d/1qpQlOBpK0UadK2M_c9wfXUGOvMj_Okpd/view?usp=sharing
Comment “Mocktails” to receive your Free Mocktail recipe pack.
Don’t forget to head to my website https://www.decodingnutritionanswers.com/
to grab the complete “52 Weekly Habit Changes” you can make this year. And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!
tea

🗓️Week 29 of the 52 weekly healthy habit changes:
🌈Eating the rainbow each day will help expand your diet, as well as provide a variety of vitamins, minerals, polyphenols and antioxidants to support you overall health & well being.
✅Click here to grab your rainbow eval and discover where you may have missing colors in your diet and how each of those colors benefits your body!
https://drive.google.com/file/d/13srLBnxr9EqemZ3TL18VE9WtYlq-pWJI/view?usp=sharing
Comment “Nutrient Absorption” to discover ways to increase the absorption of the nutrients & colors you do consume!
Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 28 of the 52 weekly healthy habit changes:
🥦Steaming vegetables can ensure you are minimizing the loss of vitamins & minerals that can be lost in high-heat cooking. It can also be a way of limiting AGEs. AGEs, also known as glycotoxins, form when proteins and fats combine with sugars during cooking. These compounds can damage tissues and contribute to the development of chronic diseases. The body produces AGEs naturally, but they can also be produced through cooking methods like grilling, frying, and roasting. 🍟Processed foods also tend to be high in AGEs. Exposure to AGEs has been linked to an increased risk of inflammation, oxidative stress, and cell damage. These effects can lead to the development of chronic diseases such as diabetes, cardiovascular disease, and Alzheimer’s disease.
✅Click here for more information on AGEs and learn how to avoid them to improve overall health. https://drive.google.com/file/d/105QdZP9X30YBWrJbgzE_2XqKnJ1yfgj1/view?usp=sharing
Comment “Seasonal Produce” to grab a copy of my Seasonal Produce Guide and learn more about how and why you should eat seasonally for not only your health but to help out your pocketbook too!
Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/ And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 27 of the 52 weekly healthy habit changes:
🍞Choose whole grain bread over white bread. Whole grain bread is higher in fiber and nutrients next to white bread. This can help to maintain blood sugar, keep you fuller for longer and regulate digestion.
Comment “Prebiotics” and learn more about the differences between prebiotics and probiotics and where to find them.
✅Click here for more information on fiber. https://drive.google.com/file/d/1wFOB8DxHMdT1RM-ZNu4cUHIhUAzq9sYE/view?usp=sharing
Learn more about what it is and does and where to find the different types. Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 26 of the 52 weekly healthy habit challenge:
🥬Add a handful of green leafies to your smoothie. Adding green leafy veggies to a smoothie can add minerals like magnesium as well as vitamin C!
👏🏻Comment “Nutrients” and learn more about magnesium & vitamin C as well as where to find them and how to know if you are getting enough for optimal health.
🥛Click here for a “Make ahead Smoothie recipe pack” for some smoothie ideas as well as my smoothie formula. https://drive.google.com/file/d/1Q2AYaX9MueX9bjHHzknNlfyz6N25Me7J/view?usp=sharing
✅Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 25 of the 52 weekly healthy habit changes:
🍇Got a sweet tooth? Swap a sweet dessert for a fruit-based alternative which will be higher inf fiber, nutrients, polyphenols (colors) and lower in added sugars as compared to a sugary dessert. 🍓Try Strawberries in yogurt or grab your FREE recipe pack and try some new fruit ideas.
🌈Comment “rainbow” and I will send you a copy of my rainbow eval. Learn why eating the rainbow is a great way to ensure the variety your body needs, evaluate your daily intake and learn what each color adds to the body.
✅Clock here for a “sweet Finger Foods Recipe pack”
https://drive.google.com/file/d/1f3SlrD_xORT-o5CE4qVDH_p1T3DTGlPL/view?usp=sharing
and try some new fruit recipes.
Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 24 of the 52 weekly healthy habit changes:
🥣Increasing foods like Kiefer, kimchi and yogurt can increase probiotic consumption and help us improve our gut microbiome.
Comment “gut health” and I will send you a list of gut healthy foods.
👍Click here for my handout “Gut instinct: Relationship between nutrition & gut health” to understand the importance of gut health and recognize ways to improve your gut health.
https://drive.google.com/file/d/1LlmSy5KerStRQS0ntuvRw47RIhYYgcuC/view?usp=sharing
Don’t forget to head to my website
https://www.decodingnutritionanswers.com/
to grab the complete “52 Weekly Habit Changes” you can make this year. And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 23 of the 52 weekly healthy habit changes:
🥦🫑🍆🫑Roast veggies to enjoy through the week. Roasted veggies can be added to scrambled eggs, salads, sandwiches, or enjoy as a side!
✅Comment “One-pan” below and I will send you a copy of my “One pot-one-pan” recipe pack.
Click here for my “Quick, Simple, Healthy Meal Planning Strategies”
https://drive.google.com/file/d/1J3hQzFUdl8w805GdlJUewEMMjq__Ufu-/view?usp=sharing
to get some tips/tricks for ways to easily plan healthy meals!! Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 22 of the 52 weekly healthy habit changes:
💧Consuming 8 oz of fluid 1st thing in the morning will help set your body on the right track. You are dehydrated after sleeping all night and this jumps your hydration for the day.
🙌🏻Pro tip: 1 gulp=1 oz, so gulp those 8 gulps every morning!
🍓And if you are feeling adventurous try some fruit infused water for not only hydration, but also some vitamin C!
Comment “infused water” below and I will send you a copy of “ Tips & Tricks for Infused Water”.
✅Click here for my “Optimal Hydration Guide” for a tips on ways to stay hydrated through the day!
https://drive.google.com/file/d/1S3fL6ECZt9cGrnby6HXEPXO_q8xTewaH/view?usp=sharing
👍Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 21 of the 52 weekly healthy habit changes:
1️⃣The first & most effective thing you can do to stay on track with healthy eating is to limit the amount of processed foods you eat.
🥗Food is information for your body. Processed and packaged foods are often high in refined carbohydrates, unhealthy, refined fats, excessive sodium, as well as artificial colors, additives, emulsifiers & preservatives. Learning how to move towards whole foods and away from processed foods can be easier than you think.
🥫Comment “food label” below and I will send you a copy of “ Understanding Food Labels” to read those labels like a pro!
✅Grab my guide to the “Art of Ditching Processed Foods” here to easily move towards whole foods and away from processed foods.
https://drive.google.com/file/d/1hPij7JTqzBSv72NgaU9XLWimKSs6miSM/view?usp=sharing
Don’t forget to head to my website
https://www.decodingnutritionanswers.com/
to grab the complete “52 Weekly Habit Changes” you can make this year. And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!
food labels

🗓️Week 21 of the 52 weekly healthy habit changes:
1️⃣The first & most effective thing you can do to stay on track with healthy eating is to limit the amount of processed foods you eat.
🥗Food is information for your body. Processed and packaged foods are often high in refined carbohydrates, unhealthy, refined fats, excessive sodium, as well as artificial colors, additives, emulsifiers & preservatives. Learning how to move towards whole foods and away from processed foods can be easier than you think.
🥫Comment “food label” below and I will send you a copy of “ Understanding Food Labels” to read those labels like a pro!
✅Check out my bio for the “Art of Ditching Processed Foods” for a helpful guide on how to easily move towards whole foods and away from processed foods. Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year. And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!
labels

🗓️Week 20 of the 52 weekly healthy habit changes:
📓 A food diary/journal/tracker can help you see what you are eating each day. This can be a true eye opener for portion sizes & types of foods you are consuming.
Whether you are looking to lose weight, improve your diet, or just understand your eating habits, keeping a food journal can be incredibly beneficial. It can also be a great way to find narrow down food sensitivities. While the idea of writing down everything you eat can be daunting, it might be easier than it seems.
🥗Comment “serving sizes” below and I will send you a copy of my handy portion size estimator.
✅Check click here for this helpful food & mood trakcer.
https://drive.google.com/file/d/1jPGeZll_V284JIv9HXkiTkguhmZR5yQC/view?usp=sharing
Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 19 of the 52 weekly healthy habit changes:
🐠Have fish twice this week! Fish is a great source of healthy fats like Omega 3s. 🧠These type of fats are great for cognitive function, heart health and is a great anti-inflmmatory. Try to increase your fish intake to a couple times of week to see big benefits. Added bonus, fish are a great source of protein!
Comment “recipes” below and I will send you a couple of recipe packs with some healthy fish options.
✅Click here for an evaluation to determine your current Omega 3 intake and compare that to a healthy ideal.
https://drive.google.com/file/d/1atBntspyt_oq5RNm2K8tk81bUr4AYroS/view?usp=sharing
✅Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!
-inflmmatory

🗓️Week 18 of the 52 weekly healthy habit changes:
☕️Reducing caffeine can be beneficial for sleep, anxiety and hydration. Try swapping your mid-afternoon coffee/soda for uncaffeniated tea, carbonated water or infused water.
💦Staying hydrated is imperative for overall health.
Comment “Hydration” below for a copy of my “Optimal Hydration” guide.
Click here for copy of “Infused water tips & ideas” to replace those caffeinated beverages.
https://drive.google.com/file/d/1XdvLhRiSTzeSztblwjgBlzm3B33hW4S3/view?usp=sharing
🚶‍♀️And if you normally hit that afternoon slump, go for a walk to get your blood flowing. That can naturally wake up and rejuvenate you for the afternoon. Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!
water

🗓️Week 17 of the 52 weekly healthy habit changes:
🥦🥕🍆Fill half your plate with veggies. This provides an array of vitamins, antioxidants, polyphenols and minerals.
Comment “Plant Recipes” below for a copy of my Plant-Based Recipe pack.
Click here for a copy of “How to build a healthy meal” to learn more about why this is a healthy way to go!
https://drive.google.com/file/d/1noGChlX83HYmdAYWx8-75_awR0LRENts/view?usp=sharing
🤔Don’t forget to head to my website
https://www.decodingnutritionanswers.com/
to grab the complete “52 Weekly Habit Changes” you can make this year. And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 16 of the 52 weekly healthy habit changes:
🧀Add dairy products often. Dairy not only provides a protein punch, but it is also a great source of calcium & vitamin D which are all beneficial for bone health.
🦴Comment “Bone Health” below for a copy of my comprehensive “Guide to Bone Health” to learn more about bone health.
Check out my Cottage Cheese recipe pack
https://drive.google.com/file/d/1OCCGhQObMx02rgSeWHu1clMcXraq2EYT/view?usp=sharing
you will be surprised how versatile this dairy source can be! Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

Due to the nature of dance competitions, often times dancers are not able to get in adequate nutrition during the competition. 💃If you or your dancer have quick turn around times, it may be almost impossible. Fueling and hydrating around the competition becomes a key factor for success.
📖Use this FREE guide for examples of what to eat when, to see the differences in how your plate looks on an easy training day versus a hard training day/ pre-comp prep or post comp refueling day. The main difference you will see is the amount of healthy carbs. These are needed to replenish your energy stores and get you stocked up for that next competition. No matter what, staying on top of your hydration is key on any day. You can easily sip on water and/or sports drink between dances to stay hydrated.
Get your FREE Performance Nutrition for Dance Competition Guide here:
https://drive.google.com/file/d/1_Sued0mEjvyLTSYmLHi7blS4e2TT1_BJ/view?usp=sharing
If you would like more in depth information on fueling, refueling, hydration & recovery throughout the season to ensure your dancer is happy, healthy, injury-free and on top of their performance game, contact me for my full 4 part Performance Nutrition for Dance Course. Want more one one-on-one guidance, contact me for discounted session rates for dancers.
[email protected]
https://www.decodingnutritionanswers.com/
🏆Together, let’s make this season great!

Week 15 of the 52 weekly healthy habit changes:
Including at least 2 lean protein sources per day is not only a great way to meet your protein needs, but is also an important source of B vitamins and many other important nutrients. Choosing lean options will also ensure you are avoiding unhealthy fats.
Comment “Lean Protein” below and I will send you a copy my high protein meal guide with options to provide 120 grams of protein per day.
Check out my guide on Protein, explaining the why & how to get your protein in here:
https://drive.google.com/file/d/1RISdFCAhOVbaV7_bBX2hhLZm5IrIFAGH/view?usp=sharing
Don’t forget to head to my website to grab the complete “52 Weekly Habit Changes” you can make this year.
https://www.decodingnutritionanswers.com/
And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!

🗓️Week 14 of the 52 weekly healthy habit changes:
🤔Eat slowly & mindfully, without distractions.
🍓🍇🥗🥒🍇Choosing enjoyable foods, and recognizing physical hunger & satiety are some of the core principles of mindful eating.
Check out this handout to learn more about the 8 key strategies of intuitive & mindful eating:
https://drive.google.com/file/d/1_XJEdJ5zgdc_q35DS-NihR9CDNRKtEMf/view?usp=sharing
⚖️Utilize the hunger scale
😊Understand hunger & satiety cues
☑️Tracking hunger, fullness, emotions & perceived healthfulness
🐌Slow down!
⏸️Hit the pause button
🏃‍♀️Redirect
🥗Embrace “healthy eating” & manage your expectations.
👩‍🍳Cook healthfully
Don’t forget to head to my website
https://www.decodingnutritionanswers.com/
to grab the complete “52 Weekly Habit Changes” you can make this year. And while you are there, book a FREE 15-minute call so we can chat about how personalizing your nutrition & lifestyle plans can lead to true success in 2024!