Spending time in nature can have many health benefits including:

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•  Improved mood and concentration- Fresh air increases oxygen levels in your brain, which raises serotonin levels. Serotonin is a neurotransmitter that can alter your mood.

• Reduced stress- Studies show being outside in nature can help to reduce stress and anxiety by changing neurochemistry- pretty cool huh?

• Improved sleep-  Sunlight helps to improve sleep by helping you feel tired at night, shortening the time it takes to fall asleep, and improving the quality of sleep

• Vitamin D- When sunlight hits your skin & eyes, your brain releases serotonin and synthesizes vitamin D, which is important for mental health. On average, being outside on a sunny day for 15 mins can generate 1000 IU of Vitamin D.

• Enhanced creativity: Being outside can help to clear your mind improve your attention helping you to focus on the things that matter, promoting more mindfulness

• Increased energy from natural exercise

• Helps with weight loss- Different weather conditions and terrain causes you to use different muscles & burn up to 5% more calories than you would exercising indoors (and it doesn't cost a thing to go for a walk).

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One of my favorite things to do is go on a hike on a sunny CO day with my family! Just get outside more even if it's for a light walk- your body will thank you (just don't forget your sunscreen).

I love adding smoothies into my day for a quick way to pack in nutrition, especially in the morning for breakfast. Some of the benefits of this are:

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• Assists with healthy weight loss

• Reduces cravings during the day

• Can be a quick easy meal replacement 

• Boosts protein intake (make sure to choose a good quality protein powder low in sugar and ingredients you can pronounce)

• Natural and steady energy from vegetables and fruits (also a fun way to sneak them into your diet)

• Feelings of fullness from high fiber foods and good quality fats. 

• Improved immunity and glowing skin from vitamin C, antioxidants, vitamins/minerals

• Enhanced hydration in the day

It's matters what you put in your smoothie as you want to keep your macros balanced in your day (specialized recommendations may be made based on each person and their goals. Reach out to me for recipes and suggestions)​​

You can never have too many vegetables in your day but it's all about choosing the right kinds and keeping them in balance and enjoying them raw and cooked. Some of the benefits from consuming veggies are​:

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• Assists in weight loss and fat metabolism due to the naturally occurring high fiber/prebiotic content, which promotes healthy gut bacteria

• Increased water: Veggies are loaded with water so getting your share during the day can help keep you hydrated naturally

• Rich in antioxidants and phytochemicals, which can help to reduce inflammation and boost immunity. 

• Improved electrolytes such as calcium and potassium, which helps to regulate fluid balance, control heart and muscle activity and also help lower blood pressure

• Improved energy levels due to high content of vitamins and minerals

• Improves digestion and prevents constipation due to the high fiber content, which also helps to stabilize blood sugar

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Make sure you're choosing more vegetables that are lower on the glycemic load, highest in fiber and when possible choose organic. Also, raw versus cooked have different health benefits and remember aim for the colors of the rainbow.

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