top of page
Tested Comic Characters
Search
Sep 23, 20218 min read

Content Library

This displays the current content library for GET! App. Organizations can view the content and copy and paste into their GET! app dashboard. Feel free to create additional organization-specific content. Images that accompany articles have been removed for adaptability.


Check out the nutrition section of our content library. Each post is divided by a line.

 

When is the best time eat your meals

embed code: <iframe width="622" height="340" src="https://www.youtube.com/embed/6p5QgtRlf_U" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

 

How much water should you drink?

embed code: <iframe width="622" height="340" src="https://www.youtube.com/embed/UgzCo0dVqsk" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

 

Fruit for Breakfast

embed code: <iframe width="622" height="340" src="https://www.youtube.com/embed/1HQzAXwkFmk" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe>

 

What you eat is important, but so is when you eat it.

This especially true when you're trying to lose weight.

Here are a couple pro tips to help you out.

1) Eat between the hours of 6am and 7pm.

2) Eat your largest meals before 3pm.


Also, be sure to check out our Y Eat It? videos for more nutrition info.



 

What to Know About H2O


It is important to drink enough water for your body to function properly. Knowing if you are drinking enough water can be difficult. Your fluid intake is likely appropriate if you rarely feel thirsty and if your pee is light-colored. Here are some things to keep in mind when trying to stay adequately hydrated:


  • 8 glasses of water a day is a good goal, although the amount of water one needs varies from person to person.

  • The amount of water you should drink depends on how much you exercise, how hot/humid your environment is, whether you are sick (fever, vomiting, diarrhea, etc.), and whether you are pregnant or breast-feeding.

  • You can get water from the foods you eat, especially fruits and vegetables, as well as many different beverages. But the best beverage to choose is water itself.

  • Drink water with meals, between meals, during exercise, and if you’re feeling hungry.

  • For more information about drinking water check out this article from the Mayo Clinic. https://mayocl.in/2zmV4yp

  • Stay healthy and hydrated.


 

Yummy Healthy Food

It's hard to come by healthy recipes that actually taste good and don't take FOREVER to make. It’s also easy to reach for your phone and order takeout, or pop some very processed freezer foods into the oven, just in time to watch your favorite show. But neither option is likely to keep you full or help you meet your fitness and nutrition goals (whatever those may be).


So for your convenience, we rounded up some delicious-looking recipes that are easy to make and will actually keep you satiated until it's time for your next meal. They also include only whole, minimally processed foods, and have very little added sugar, if any at all. Alright, prepare your cooking supplies and let's get into it! click here to get started. https://www.buzzfeed.com/shannonrosenberg/quick-and-healthy-recipes-youll-want-to-make


 

Chop Up Your Plate

Start small

For one meal a day, make your plate;

1/2 vegetables,

1/4 protein,

1/4 whole grains.

Choose one meal per day that you want to improve and do that consistently for a month. Then add on a second meal, then a third, etc. Simple, small steps are much more effective when it comes to eating healthier, not complete diet overhauls. This sounds simple, but we promise people who follow this eating pattern have the most success when it comes to achieving their health goals. Ideally, you'd want to do this for at least lunch and dinner. But there's no shame in starting small.


Click the link below for the full article and reach out to your healthcare provider for more nutrition info. https://www.buzzfeed.com/sallytamarkin/simple-dietary-tweaks-that-are-not-whole-30?utm_term=.bpDZpZVeZ#.wkAMYM5nM



 

Add To Your Diet

For example, add an afternoon snack so you don't get overly hungry and eat the entire kitchen when you get home. Or, if you love pizza, enjoy it, but add in some veggies (like a side salad) to get in extra nutrients and filling volume. Or if you're a huge pasta fan, add protein (beans or meat/fish/tofu) and lots of veggies to the dish — you'll be much more satisfied than you would be by a huge bowl of just pasta and sauce.


Click link for full article and reach out to your health care provider for nutrition information. https://www.buzzfeed.com/sallytamarkin/simple-dietary-tweaks-that-are-not-whole-30?utm_term=.brVnbnpRn#.trdxnx7rx

 

Swap Out Processed Grains

Rather than giving up grains completely, swap out some of the processed grains (things like bread, pasta, traditional cold cereals, crackers, etc.) in your diet for intact grains. Intact grains are grains in their purest form, like quinoa, bulgur, farro, millet, freekeh, amaranth, oats, and so on; grains you have to cook yourself. These are high in naturally occurring nutrients, and take more energy to digest. This means the net calories from a serving of intact grains may be lower than calories obtained from a similar portion of processed grains. Making this substitution is one more step toward a real, whole foods diet.


Click link for full article and speak to your healthcare provider for more nutrition information. https://www.buzzfeed.com/sallytamarkin/simple-dietary-tweaks-that-are-not-whole-30?utm_term=.brVnbnpRn#.trdxnx7rx

 

Eat More Beans

Beans (Legumes) like lentils, split peas, black beans, pinto beans, soybeans, etc.) are a triple-win:

• They are tasty and satisfying.

• Consuming them is linked to a decreased risk of diabetes, cardiovascular disease, and certain cancers.

• They are environmentally friendly.


 

Morning Smoothie

Smoothies offer a way to swap out what's often an unhealthy simple-carb-filled breakfast. They're a healthy habit that's easy to stick to (smoothies take five minutes to make!) and you get more vegetables before 9 a.m. than most people get all day.

There are a few keys to making your smoothie breakfast-worthy:

1) Make it tasted good. (If it's gross, you're a lot less likely to continue drinking them)

2) Mix it up. (Variety is the spice of life rotate different recipes)

3) Include a healthy fat, like avocado, and some type of protein, like hemp seeds.

4) Add protein and fiber. (Greek yogurt, protein powder, or a little bit of oatmeal)

5) Add fruit to naturally sweeten and hide flavors you don't like such as greens.

6) Add some veggies like spinach, kale, avocados, carrots and beets

7) Add liquids such as nut milks, coconut waters or plain old H2O.

Click link for more info and reach out to your health care provider for more nutrition info. https://www.wellplated.com/healthy-breakfast-smoothies-recipes/

 

Treat Yourself

Health and healthy eating are all about balance. Your diet should include healthy nutritious foods and some of the treats you love too. Finding a balance that works best for you and your lifestyle. Have that slice of cake or happy hour cocktail or the mac and cheese. Just make sure that your overall diet is healthy and mostly based on healthy whole foods and vegetables.


 

Eat More Fat

This may sound counterintuitive, but fat is wonderful for your health and any weight loss efforts. Your cells need fat to function properly. Your nervous system needs fat to communicate. Certain vitamins are only absorbed in the presence of fat. Plus, it keeps you full AND it tastes great. Lots of winning. However, some fats are better than others.


Some healthy fats include: 1) Avocado

2) Chia seeds

3) Dark chocolate

4) Eggs

5) Fatty fish

6) Flaxseeds

7) Nuts

8) Nut and seed butter Click the link for more info and speak to your health care provider to see what may work best for you. https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods

 

Add Fruit and Vegetables

You don't have to change anything about what you're already eating, just add a fruit and a vegetable along with your breakfast, lunch, and dinner. That could be as easy as sautéed spinach with breakfast and blueberries on the side, steamed broccoli and an apple with lunch, and sautéed green beans with dinner, or using fruit as an after-dinner treat!


That way even if your meals are not the healthiest, you're guaranteeing your body vital nutrients through the fruits and veggies you add in.



 

Make Vegetables Taste Better

All "health-conscious diets" agree on one thing: You should eat your veggies. Many health and nutrition experts recommend at least five servings a day. However, for those who don't like vegetables, this can be a challenge. Add a some seasoning:

ginger, cumin, lime juice, wine; mustard, olives. Even a little salt and pepper can make a world of difference.



 

Be Flexible With Your Diet

Eating should be flexible and vary depending on your hunger, fullness, cravings, access to food, mood, and environment. There is no "one size fits all" meal plan. The science is clear: Restrictive eating plans do not work and eventually lead to weight cycling, binge eating, and lower metabolic rates.



 

Track What You Eat

Tracking what you eat will give you an understanding of the effects of your food choices on your body.

Does cheese make you gassy?

Does sugar make you sleepy?

Does oatmeal leave you hungry in 30 minutes?

Do you eat out every meal?


You can also learn interesting things about your metabolism, like what time of day you're most hungry, and if you're eating most your calories after 9 p.m.




 

Add Lean Protein

Make it a habit to eat more lean protein with each meal and snack, instead of just starchy carbs. A few good examples of lean protein are:

  • hardboiled eggs

  • deli turkey slices

  • chicken

  • beans

  • legumes


 

Ups and Downs Lead to Balance


If you're making healthy habits as part of your everyday lifestyle, you'll have ups and downs — weeks where you might eat healthier than others — but they will balance themselves out naturally. Listen to your body. It will tell you what it needs to thrive.



 

Add probiotic-rich foods


Think beyond dairy. There are plenty of probiotics out there besides yogurt that can make your gut happy. Probiotics generally have a sour flavor that can add that special umami-like taste to your foods. Foods like sauerkraut, miso, kimchi, yogurt are packed with probiotics. Top your salads with kimchi or sauerkraut. Stir some miso paste into your veg sauté. Your gut is the center of the universe when it comes to your health. Probiotics replace and replenish beneficial bacteria that already live in your gut.



 

Eat When You're Hungry:


Most people focus on external cues — like calories, diet rules, or portion sizes — in order to know how much to eat, but then they don’t end up feeling their best because they ate less or more than their body really wanted. Internal cues feel different for everyone, and you have to tune in to discover what "a little hungry" feels like for you, versus what "very hungry" feels like. This helps you tell the subtle difference between "still hungry" and "mostly full," for example. What does thirsty feel like? What does tired feel like? To get to your unique cues, I recommend jotting down notes about appetite and energy levels as you experiment, using as specific language as possible. Do this exercise for every sensation, at various points: very hungry, a little hungry, very thirsty, a little thirsty…and for things like fatigued, sleepy, energized, turned on, etc. Cultivate the skill of listening to your body's subtle internal cues and you’ll always get exactly what — and how much — you need to feel your best!



 

Eat More Fiber

The average American consumes about 8–10 grams of fiber daily. Want to know the recommendation? It's 25–35 grams daily! Fiber is satiating, which means it can help people lose weight. Fiber is also known to reduce cholesterol and maintain blood glucose control. Some examples of fiber-containing snacks include pears, chia seed pudding, or granola bars that contain at least 3 grams of fiber per serving.



 

Don't Be so Hard on Yourself


"Self-criticism is walking around with an asshole in your head all the time who grinds you down, sucks your energy, and makes you perform worse."


Research shows that self-compassion leads us to wiser, more grown-up, kinder choices for ourselves. Rather counterintuitively, it also helps us perform better (whether athletically or in life). Self-criticism is walking around with an asshole in your head all the time who grinds you down, sucks your energy, and makes you perform worse. Telling this asshole to STFU and being kinder to yourself (by, for example, instead of getting mad at yourself for a "slip-up," trying to congratulate yourself for the effort you're making no matter how every little thing turns out) will help you be more resilient, perform better, and bounce back quicker from any setbacks or mistakes.


18 views0 comments

Recent Posts

See All

Comments

bottom of page