Nutrition is a key part of the foundation of a healthy life, but it isn’t always easy to eat the way we should. I assembled a sample 3-day diet to give an example of ways we can all fit more nutrition into our daily routine.
A Sample Day of Cheryl's Diet
- A superfruit smoothie will fill you up and get your day started right. In my superfruit smoothie, I include Genesis Today’s Acai Berry Juice, found in the refrigerated juice section of Wal-Mart, non-fat Greek yogurt, raw almond butter and a fruit like banana or berries for sweetness.
Wild salmon with steamed dark leafy green vegetables and lemon
- This lunch provides a good amount of protein and minerals to keep you full but not sluggish. Squeeze as much lemon as you’d like on the vegetables – it has cleansing properties.
Veggies and hummus
- You can never have enough vegetables, so they make a great snack. Be careful with the hummus, though. It is loaded with good fats so be careful not to over-consume.
Lean meat, steamed veggies, whole grain and almond milk
- Choose a lean cut of meat like chicken, fish or turkey and pair it with steamed vegetables and a whole grain like brown rice or quinoa. And for women, be sure to consume dairy – studies have shown that women who regularly consume dairy are lower in body weight.
After-dinner beverage and snack
Melatonin beverage and fresh berries
- Instead of relying on a cocktail or wine to unwind, I have a melatonin drink, Genesis Today’s Relax Me, found at Wal-Mart that naturally relaxes me. If I’m craving something sweet, a bowl of berries is great for antioxidants.
Breakfast burrito with scrambled eggs, cilantro, diced tomatoes and onions on a corn tortilla
- This breakfast gives you protein and veggies to sustain you. If you like spicy foods, adding some organic salsa and hot peppers will help with digestion. Just be sure to avoid the cheese!
- If you find yourself hungry before lunch, grab a low-fat probiotic yogurt that will fill you up and aid digestion.
- Start with dark leafy greens like spinach and add on all the colors of the rainbow. I like to have carrots, yellow squash, cucumbers, red peppers, jicama, organic goat cheese and a few sliced almonds sprinkled on top. Instead of dressing, squeeze half an organic lemon to save up to 100 calories.
- We usually think of gummy vitamins as something to give our kids in the morning, but they make a great snack for adults too! They will give you the vitamins and energy boost to get through your afternoon without weighing you down. My favorites are Genesis Today’s Acai Energy gummy vitamins, found at Walgreens.
Beans, rice and steamed green veggies
- Small portions of azuki, pinto or black beans with wild brown rice and steamed green vegetables like broccoli.
Fresh fruit sorbet
- Put some fruits like bananas, melons and berries in the freezer, then toss in the blender with ice. You’ll have a cold, refreshing treat that won’t hurt your waistline.
Purple Perfection Smoothie
- Mix Genesis Today’s Acai Berry Juice, Genesis Today’s Pomegranate and Berries with Resveratrol juice with a banana, Greek yogurt and a scoop of fiber for a quick and easy breakfast that will fill you up.
- Use a pinto, black or azuki bean with soy cheese and steamed wild rice. If you like spiciness, add spicy salsa to aid with digestion.
Fresh, organic fruit
- In-season, organic fruit is a great snack. Berries like blueberries, raspberries and blackberries are a great source of antioxidants.
Gluten-free pasta, organic tomato sauce and a small rainbow salad
- Load up on the organic tomato sauce as it contains lycopene. Don’t forget to use dark, leafy greens for your rainbow salad and load up on the vegetables!