Kennedy Kozek Coaching

TUESDAY TIP: BROMELAIN
You can get bromelain from papaya, pineapple, kiwifruit, and fermented foods or from taking a supplement. Benefits include relieving digestive issues, sinus problems, reducing inflammation and swelling, and improving digestion.

BONUS TIP: In the event of a stomach ache, fresh pineapple can be a great go-to, thanks to the bromelain enzyme it contains.

TUESDAY TIP: FENNEL
Adding fennel to your diet may improve heart health, reduce inflammation, suppress appetite, provide digestive aid, and help protect against heat.

You can add fennel bulbs or seeds, to salads, soups, broths, baked goods, fish dishes, and even water.

TUESDAY TIP: ADD IN A VITAMIN D SUPPLEMENT

Vitamin D is an essential vitamin that provides many benefits to the body. We get most of our Vitamin D from the sun. When the days get shorter and the weather gets colder more time is spent indoors which means vitamin D can decrease.

Adding in a Vitamin D supplement can boost your mood and immune system!

BONUS TIP: VITAMIN LABELS
When shopping for vitamins look for both a reputable source and NSF, CLS, or USP labels. These indicate that the ingredient amounts are true.

TUESDAY TIP: EAT MORE WATERMELON
Watermelon is a low-calorie fruit that's high in nutrients and water. Its high water content will hydrate you and will help you feel full. Thanks to its antioxidant and anti-inflammatory properties, watermelon can act as a recovery beverage after exercise and aid in easing muscle soreness. It can also help with heart, hair, skin, eye, and digestive health.

TUESDAY TIP: SHOP SMART
Make a shopping list before you shop. Before you go, pick out a few recipes that you’d like to make during the week and create a grocery list that is organized similarly to your grocery store’s layout.

TUESDAY TIP: READ FOOD LABELS
Keep an eye out for hydrogenated oils (trans fats), excess sodium, and added sugar. Try to limit foods that contain artificial ingredients or ingredients that you can’t pronounce.

TUESDAY TIP: WATCH YOUR SODIUM INTAKE
High sodium intake can lead to high blood pressure and heart disease. Because most of the sodium we ingest comes from commercially prepared foods and not home-cooked meals, it is important to read labels on pre-packaged foods and monitor sodium intake.

TUESDAY TIP: VITAMINS
Vitamins and minerals are essential. They perform hundreds of roles in the body. They help strengthen bones, heal wounds, and boost your immune system. They also convert food into energy, and repair cellular damage.

TUESDAY TIP: LOAD UP ON BERRIES
Berries such as strawberries, blueberries, and blackberries are rich in powerful antioxidants and fiber that will help strengthen your immune system, boost skin health, and digestive health.

TUESDAY TIP: STAY HYDRATED
Boost your water take if you spend time in the heat! Make sure to especially increase water intake when exercising or exerting yourself in the heat.

It's recommended to add 12 ounces of water for every 30 minutes you spend in the heat or sweating.

If you are stepping out of the house remember to carry a water bottle with you.

BONUS TIP: FUN HYDRATION
Fun ways to keep your body hydrated include drinking infused water, coconut water, iced tea, and fresh fruit juices.

TUESDAY TIP: DRINK GREEN TEA
Green tea has natural antioxidants that may help improve brain function, reduce fat and lower the risk of some cancers and heart disease. Green tea also has polyphenols, a natural compound that may help reduce inflammation.

TUESDAY TIP: SMART SHOPPING
When grocery shopping: Shop around the perimeter of the grocery store where fresh foods like fruits, vegetables, dairy, meat, and fish are located. Try to avoid the center aisles where the junk food is!