5 Tips to Shape Up for the Summer

How toNutritionNutrition CoachingSmoothiesHealthy eating

Jul. 25

Too Late to Shape Up?

No way! Summer is still here which means that you can still shape up for the Summer and feel great about your body and your health.

Here are my 5 tips to start that Summer Bod today!

Tip #1: Protein Power

Most women are not getting enough protein. It is the most satiating macronutrient, which means it helps you feel fuller for longer.

Studies show that people who consume more protein tend to have more sustainable weight loss and increase metabolism. Protein is also helpful for rebuilding muscle fibers that are torn during exercise.

Protein can come from animal sources and plant sources. Animal sources includes beef, chicken, seafood etc, and plant sources includes beans, legumes and most vegetables. Broccoli, asparagus, spinach, artichokes, sweet potatoes actually contain about 4-5 g of protein per cooked cup. Try this Avocado Bean Dip for a plant based protein rich snack.

Tip #2: Healthy Fats won’t make you Fat!

You actually need healthy fats to ensure your cell-to-cell communication is working properly, which is very helpful for hormone and chemical balance within the body.

Healthy fats also help to slow down digestion. This helps you to feel fuller for longer too and can combat those sweet tooth cravings too.

Examples of healthy fats are nuts, seeds, nut/seed butters, avocado, coconut, olives as well as avocado oil, coconut oil and olive oil. Try this coconut oil based freezer fudge for a healthy treat!

Tip #3: Fiber Fun!

Keep your digestive tract working properly by making sure you eat enough fiber daily. Women should aim for at least 25 g fiber daily, while men should aim for at least 35 g fiber daily.

Fiber comes from all plant foods; fruits, veggies, nuts and seeds. Getting a wide variety of fiber, plus enough volume of fiber each day, helps to improve gut health, which has lasting effects on other bodily functions including your immune system and brain health.

These Chocolate Superfood Pancakes are packed with fruits, veggies, seeds and, as a result, fiber!

Tip #4: Get Your Greens

I truly believe greens are the key to helping so many women with their health. Not only are greens filled with iron, vitamin C, vitamin A and fiber, they also help to turn on a specific hunger hormone that tells you that you are full.

Greens, like kale, spinach, mustard/turnip greens etc, are also packed with a powerful antioxidant called Glutathione. This special antioxidant helps to remove free radicals from the body that can cause damage to our body’s cells.

Try these yummy Air Fryer BBQ Kale Chips for a fun, and green, snack!

Tip #5: Drink More Water

Water is a powerful tool to help you stay cool, as well as hydrated, this summer. In addition, we often confuse being hungry, with being thirsty, which will make you feel like eating extra calories.

Water helps all of our body organs function optimally. Everything from the kidneys to the brain, are affected positively when we drink more water.

Aim for half your body weight in ounces of water each day e.g. if you are 200 lb, aim to drink at least 100 oz of water per day. If you have trouble drinking plain water, try infusing water with herbs and fruits like this Lemon, Basil, Ginger Infused water.

How Do You Incorporate These Tips Each Day?

I’m glad you asked! My favorite way to make sure I use all these tips every single day is with…. Smoothies!

Smoothies can be made using all of these amazing ingredients, and be specifically designed to help you feel fuller for longer, balance your blood sugar levels, and make it easier for weight loss to happen! Plus, it helps you have more consistent energy throughout the day too.

Are you ready to find out exactly how powerful Smoothie can be?

Join me FREE 5 Day Summer Smoothie Challenge!

Starting Monday August 1, I will be going live in my free FB group and on IG, to show you how to make delicious and nutritious smoothies from my cookbook, Nourish Your Body: A 30 Day Healthy & Delicious Meal Plan!

Come join me on FB or IG and let’s make some Smoothies!

Looking for some smoothie recipes to try? Check out these favorites:

Love learning about nutrition and finding a way of eating that works for you? Then sign up for my email list here:

Hey! I’m Renata!

Your intuitive nutrition coach and fellow food lover. I’m here to help you find the foods that work best for your body, without feeling deprived or starving.