We’re in the wellness industry (something everyone is talking about right now) and our products are here to support your overall wellness during this season and every day. In recent days, the world has turned its attention to wellness and immune support, and Reliv has been at the forefront of those efforts for decades.
Across the United States and world, people are adapting the way they live and work. You’ve likely heard terms like “social distancing,” but take a moment to consider how as a Reliv Distributor, you have all the tools you need to connect with your customers!
The online communication tools at your disposal (Zoom, Facebook and Instagram) are the perfect way to keep your business churning and burning at a time when people are having to change their way of life. Most of them are free and can be used right from your phone! Did you know you can have up to 100 people on a Zoom video conference? That sounds like a great way to host an opportunity presentation!
Technology tools have given us the ability to develop relationships and introduce new people to Reliv from the comfort and safety of home. We can give people world-class customer service that they won’t find anywhere else. Reliv Distributors and customers are perfectly positioned to provide what people are searching for, and it’s easier than ever to present and share your business online.
The opportunity to help others get healthier and live happier is more urgent and important now than ever before. We all have a social responsibility to help our loved ones and communities and there isn’t a better way than through Reliv’s science-based products and flexible, home-based business opportunity. So if you’re with us – thank you! If you’re thinking about joining us, we’re thrilled to have your support as we make our world a healthier place.
As I reflect upon all the moments we shared last weekend in Dallas, my main wish for you is to remember that feeling you took away from the event. Conferences are so important to our growth and culture because they’re a time for us to motivate and inspire one another, network with old and new friends, learn best practices from leaders leading by example (e.g. Saturday workshops from Hawaii winners), embrace the vision of the future, hear new innovations related to our products (e.g. SS Biotech tour and the RLV Hemp Extract + Melatonin) and new technologies to apply in your business (e.g. Get Digital), and hear industry trends from special guest speakers Steve Reid and Paul Adams.
I could go on about the value of conference, but to sum it all up in a sentence, conference builds everyone’s wall of belief, mine included. It builds my belief knowing that we have:
a life-changing product line that continues to grow;
a business opportunity that is more relevant and modern than ever; and most importantly
passionate people that are committed to a shared future.
People are what make our business special and successful—past, present, and future. For years, I’ve typically felt this way after a conference, but this one was different because I sensed the impact went deeper for those that attended.
Perhaps you were in Dallas to simply reunite with old acquaintances or to hear what’s new, and that’s okay. We appreciate everyone in Reliv. But if you were in Dallas to make 2020 better than 2019 in your business, then I implore you to maintain that emotion for the next five months until we meet again in St. Louis.
Remember how you felt, remember the commitment you made to yourself, remember your goals for 2020 which perhaps might include the trip of a lifetime to Hawaii. Don’t let the energy fade! Keep it bottled up inside you because distractions, as well as ups and downs, will happen. Anything worth achieving will be met with resistance.
For the next five months, be intentional with sponsoring new customers and distributors. The key is to be customer-centric and distributor focused at the same time. Get your leaders registered for St. Louis in July to experience what you felt in Dallas. Invest five months, and see what happens!
Earning the Reliv trip to Hawaii can become a reality, and you’ll also be building a thriving business! My advice: Keep your WHY front and center in your mind and DON’T LET THE MOMENT FADE when you saw a glimpse of your promise of the future.
In the meantime, we’d love to see posts on social media from anyone who attended RLC Dallas. Post a photo and tell us about your commitment! Snap a picture of the goals you wrote down in your exclusive 2020 business planner and share it with us on social media with the hashtag #ilovereliv. If earning the trip to Hawaii this year is your goal, take a selfie and tell us “I’m in for #Hawaii2020!
Goal setting is a common theme for this time of year. As one year ends, another begins with the promise of a fresh start and clean slate. There is no better time than now to reflect on what worked this year, what didn’t, and what your biggest opportunities for growth are in your business. Before we go any further, I want you to grab a piece of paper and a pen. This is a quick activity to help you refocus and set your goals for 2020.
Fold your paper into three columns and write the following headings over each column:
What did I do well in 2019? What am I proud of?
What could I have done better?
What will I change for 2020? S.M.A.R.T. Goals
First, determine if you want to focus on your business, fitness, personal, or other goals in this moment. I encourage you to try this for different aspects of your life as time goes on. Take five minutes and think about these questions. You can always come back to them if you have a lightbulb moment in the shower or right before you fall asleep. That always happens to me!
Write down what you think you did really well this year. For example, did you earn a higher level? Did you grow your organization? Did you increase your check? Did you get more customers or a new MA? Did you attend Reliv events? Did you take your business in a new direction?
Then, write down what you could have done better. Could you have reached out to a few more people each week? Could you have attended Reliv Live? Could you have built up your social media presence? Could you have followed up more with prospects and customers? Did you take advantage of all of Reliv Corporate’s resources? Whatever it is, there is no judgment—only personal growth opportunities!
The third column is my favorite. It’s time to focus on the new you that you will build up over the next year. Write down a few things that come to mind immediately when you see the question. What will you change for 2020? Set S.M.A.R.T. goals for yourself.
S.M.A.R.T. goals consist of the following:
Specific: State exactly what you want to do with specific action words. For example, “Earn the Hawaii Trip.”
Measurable: Provide a way to evaluate your goal status. For example, “Use the Aloha Hawaii point tracking sheet.”
Achievable: Make your goal possible and realistic! For example, “Get two Master Affiliates every month” NOT “Earn 100 points this month.”
Relevant: Does it make sense to your business or personal life? For example, “The Aloha Hawaii Promotion will build my business.”
Time-Bound: Give yourself a deadline. For example, “I have until July 2020 to earn all my points for Hawaii, but I want to be done by June!”
S.M.A.R.T. goals are the best way to set goals for yourself. Always write them down and look at them once a week or so. You want to be continuously working toward your goals to make your year the best one yet! Do this activity as many times as you want and share it with someone else you think will benefit from it. This can be used for your fitness goals, business goals, social media goals and more. In fact, I encourage you to set goals for each of these! What will you do to make 2020 the best year yet?
Everyone has genetic predispositions, those things that “run in the family.” For many, this is a list of conditions such as obesity, heart disease, diabetes, and arthritis. Sound familiar? Epigenetics brings a positive perspective to the fear and uncertainty that comes from checking all those boxes on a health history form. We now know that healthy lifestyle choices have the power to influence and even override our faulty genetic codes.
pass on both DNA and lifestyle habits that serve as epigenetic signals to that
DNA. Nutritional choices, exercise, stress management and environmental
exposures all influence whether genes get turned on or remain silent. While
epigenetic marks are reversible (e.g. activated genes can be deactivated),
healthy habits that start early in life can prevent negative genes from ever
being activated in the first place.
The Earlier, the Better
development experts and medical professionals agree that healthy lifestyle
habits are learned behaviors most strongly influenced by the family.
Researchers also concur that nutritional habits established in infancy and
childhood set the stage for a lifetime of dietary patterns.
recent CDC report, for example, highlights the importance of eating practices
in the first year of life. When children drink sugar-sweetened beverages during
the first 12 months, this doubles the odds they will drink those beverages at
age six. And limited fruit and vegetable consumption in the first year leads to
limited fruits and vegetables at age six.
Nature and Nurture
Dietary preferences aren’t the only behaviors from home that carry over into adulthood with lingering epigenetic effects. Stress management, sleep patterns, and exercise are all influenced by family culture.
Work, social activities, media, and electronics compete for time that could be spent planning and preparing meals, engaging in physical activity or getting sufficient rest. Parents today work an average of three hours more per week than they did in the 1960s. That can mean the difference between home-cooked meals and visits to the drive-thru.
American Academy of Pediatrics report, titled “Children, Adolescents, Obesity
and the Media,” states: “American society couldn’t do a worse job at the moment
of keeping children fit and healthy — too much TV, too many food ads, not
enough exercise and not enough sleep.”
Top 10 Family Health Tips
healthy kids today can feel like climbing Mt. Everest. But it can be done! It
all starts when you embrace health as a family.
1) Be a good role model. You don’t have to be perfect,
but if kids see you trying to eat right and exercise, they will take notice.
2) Get the family moving together. Take walks,
ride bikes, go swimming, garden or just play hide-and-seek outside. Everyone
will benefit from the exercise and time together.
3) Limit TV, video games and computer time. These habits
encourage a sedentary lifestyle and contribute to excessive snacking.
4) Encourage physical activities that they enjoy. Let your child experience
different activities. Be creative and incorporate exercise into everyday
5) Pick truly rewarding rewards. Resist the
urge to reward kids with TV, video games, candy or snacks.
6) Make dinnertime a family time. Get your kids
involved in cooking and planning meals. No TV or portable media devices during
dinner (that includes YOUR phone).
7) Make a game of reading food labels. The whole family
will become more conscious of what they eat — a habit that can change behavior
for a lifetime.
8) Make healthy food choices easy. Save countertops, front-of-fridge and lower shelves for fruits, vegetables, and healthy snacks. Provide a variety of choices. You might be surprised at what they like!
9) Limit sugary beverages. Beware of
sugar-laden drinks marketed as juice beverages. Check the ingredient labels and
10) Stay involved. Be an advocate for healthier
children. Insist on good food choices at school and other social settings.
families don’t happen overnight, so set realistic goals when adopting new
behaviors. Pick one strategy and allow time for kids to adjust. Small steps and
gradual changes can make a big difference in your health over time and in the
health of your kids over their lifetime!
Give Your Kids a Healthy Head Start
Optimal nutrition promotes healthy growth, cognitive development and strong immunity during childhood — and reduces the risk of health problems later in life. Reliv Now® for Kids is specially formulated to provide the vitamins, minerals, and micronutrients growing bodies need to thrive, plus advanced ingredients for added benefits:
LunaRich®: Reliv’s exclusive epigenetic superfood
proven to support innate immunity and overall cellular health.
DHA: omega-3 fatty acid critical for development and
function of the brain, eyes and central nervous system.
PS and PC: (phosphatidylserine and phosphatidylcholine) natural compounds that support healthy cellular development, mental clarity, memory, learning, and cognitive function.
Grape Seed Extract: a powerful antioxidant that protects against cell-destroying free radicals.
Let’s face it, the next few weeks will be filled with some beautiful moments and memories, but they can definitely derail your fitness goals. Staying healthy during the holiday doesn’t have to be all work and no play, though.
Here are a few of my favorite holiday hacks to make the season a little merrier:
Do This: Go on a walking tour to see the holiday lights. Not That: Load up in the car and drive around to see the lights while munching on cookies and sipping cocoa.
I love the holiday lights and the best way to really see them is on foot! Slow down and soak up the glow while you get in a few more steps.
Do This: Use a smaller plate at holiday gatherings. Not That: Pile up a big ol’ platter because your eyes are bigger than your stomach.
This is a great way to trick your brain into thinking that you are eating more than you actually are! And remember when you fill your plate to start with the veggies and protein. That will leave less room for over-doing the starchy carbs. Also, remember that you don’t have to clean your plate! You might have to remind grandma that you are an adult and you CAN have dessert, even if you didn’t eat everything on your plate.
Do This: Unplug and get outside to play. Not That: Sit on the couch all day watching football and eating leftovers.
Play something! Have fun! Move around and get the kids involved. Shoot some hoops, build a snow fort, go on a winter scavenger hunt, go sledding or even golfing. . . If the weather is a little frightful, head to the bowling alley or roller rink for some old-fashioned fun.
Do This: Volunteer Service Not That: Binge-watch holiday movies
Chances are you have watched those movies so many times you have them memorized. Why not make new memories by volunteering at the animal shelter or helping an elderly neighbor put up their Christmas decorations. You could also check with your local senior center or assisted living facilities about playing bingo with the residents.
Do This: Plan gatherings around activities Not That: Focus entirely on the food
Of course, food is a big part of every gathering this time of year, but why not plan an activity while you are planning the menu? When the meal is over, keep your hands busy with a craft project or break out the board games.
Do This: Get up 30 minutes earlier for a quick morning workout Not That: Skip your evening workout because you are busy or tired from the holiday bustle.
You are busy! Your workouts will take a backseat to EVERYTHING else. Pick two days each week and start the day with a quick sweat session to make sure you get in a few workouts.
Do This: Experiment with healthier holiday recipes Not That: Dump tons of sugar and fat into your favorite holiday traditions.
Grandma’s recipe may be a family tradition, but that doesn’t mean you can’t try a few healthier swaps to make it a little less naughty. Try cutting back on the sugar and using some applesauce in baked goods. Consider using plain Greek yogurt in place of sour cream in your favorite dips and sauces. You might even replace some of the shortening/butter with avocado. Just be sure to test the recipe ahead of time.
Do This: Choose special homemade treats. Not That: Indulge in store-bought goodies.
With so many amazing treats, this is not the time of year for packaged snacks like chips, cookies, and pastries. They probably aren’t worth it any other time of year either, but definitely not worth it throughout the holidays!
Do This: Do something active every day, even if you only have a few minutes Not That: Subscribe to the all-or-nothing attitude of working out.
Even if you can’t fit in your regular workout, something is better than nothing! Be flexible with the what, where and when. It may help to focus on “minimizing your inactivity” this time of year. Do pushups while each batch of cookies is baking. Hop up and get in a few squats during commercials or try a Christmas-even dance party.
Do This: Say “No.” Not That: Allow stress, anxiety, and obligations to over-shadow the holiday magic.
Fit3 is about choices and so is this season. It’s okay to say “no” when things get too hectic. Use your time and energy to do the things that bring you joy and nourish your soul.
Remember to make good choices this holiday season, and your body and spirit will thank you in the New Year! Happy holidays, everyone!
Okay, it’s the beginning of a new year and you want to get off to a great start with your business. I’ve got an idea, let’s come up with a plan that will be sure to get you going in 2020. Let’s be clever, too, and make it a strategy that will be both simple and fun. With that said, let’s get started.
The amazing golfer, Jack Nicklaus, once said that he started off each new season by going back to the basics. With his coach, he checked his grip, posture, and alignment. Nicklaus always said that if he got the basics right he had a great chance of being successful. I think the same is true in your Reliv business.
Learn the Product
So what are the basics that we need to master? Well, number one is that you have to be a product of the product. That means you’re taking your delicious-Reliv nutrition every day, you’re moving more, and you’re eating smarter. We’re a wellness company so it’s essential that we practice what we preach.
Step two is to set some goals for 2020. Where do you want your business to be by the end of the year? Keep it simple. If you’re not a Master Affiliate yet, get to that tier so you can earn the most profit. Then look at the director ladder and pick a level that you want to reach. Is it Director, Senior Director, Master Director, or Presidential Director? In addition to climbing the director ladder, you might consider setting your sights on winning the free trip to Hawaii. These two go hand in hand by the way. Thus, working to get to Hawaii is exactly what you need to be doing in order to climb the director ladder.
Know Your Business
And again, like Nicklaus, let’s re-examine the basics by going to the Reliv website and reviewing the product wheel, the compensation plan, and the ICSAR training. In today’s world, your website is your storefront so it’s essential that you know where everything is and how to use it. It only stands to reason that a dynamic sales team must be well trained and that training will come from both your upline and the company. It is imperative that we keep these steps simple so that they are duplicatable. Above all, when people see our training, they come away saying to themselves, “I can do that.”
Okay, now that you’ve gone through the website you know where the best videos are and how to share them. You’re also familiar with the latest promotions, and you’ve started your week by watching the Engage video so you know what’s going on. You’ve also studied social media training and gone over your product-training cards. You’ve been coached up by your upline, your office is in order with all the necessary Reliv materials such as business cards and brochures. You’ve even practiced your elevator speech. Yep, now it’s time to take action, which is what defines us.
It all starts with you going out there and telling people about our great products. That’s what the company pays you to do. Use your upline to help you in the beginning, and never forget that your mission is to find out what people want and then help them get it. Maybe you know some folks who want to lose weight. Great, we’ve got just what they’re looking for. Or perhaps you know someone who is stressed out, or tired, or who can’t sleep, or who needs money for retirement or to pay off school loans. Fantastic, we’ve got just what they need. You see, we are problem solvers, and we handle two of the biggest challenges that people face – health and finances.
It stands to reason that if you want to earn income, whether it’s $500 or $5,000 a month, that you get to the Master Affiliate level so that you make the most amount of profit. Let’s say that you’ve made your list of prospects, you’re doing presentations, and now you have 20 customers in our auto-ship program who are getting a fabulous deal with their 20% discount and free shipping. Guess what, if you’re a Master Affiliate and you’ve got 20 customers, you’re making at least $500 a month. Furthermore, the company is taking their orders, shipping their products, and sending you weekly checks. And because we deal with consumables, your customers will order again and again. Not only that, but the world is your market place, and with today’s tools, you can communicate with people anywhere at any time. Can you imagine what would happen if you had 100 customers?
Keep in mind, too, that some of your customers will become distributors like you. Help that person up to Master Affiliate, and boom, there’s another $500 in your pocket. Another great way to earn $500 is to get three Quick Starts. When you look at it that way, doesn’t it make sense that each month you should have a plan to bring in a certain number of new customers, Quick Starts, or Master Affiliates, knowing that each time you achieve one of these goals, you’re earning points for Hawaii.
Working the Plan
The key to any plan is to take action and to do it with all the confidence of a 4-year-old in a Batman T-shirt. Set a goal to talk to two or three people each day about Reliv. Be consistent, and remember, the more you talk, the better you’re going to get. Also, make sure to get your duplication ducks in order. That means being a part of a structure that supports your business.
It’s important for you and your tribe to focus your energy on income-producing activities. That means doing in-home presentations, taking guests to special events, meetings, and training. You can also grow your business by tuning in to webinars and conference calls, and of course, attending the Reliv conferences every year. The fact is, there’s a tremendous amount of support available to you in the field and at headquarters, and never forget that you are in business for yourself but not by yourself.
Ready for the New Year
Finally, I just want to say that 2020 promises to be one of the greatest years in the history of our company. New products are coming, new tools are in the works, and a whole new “can do” attitude is sweeping through the ranks. Together, let’s make this coming year your greatest Reliv year yet, and then let’s celebrate your achievement on the white sandy beaches of Maui. Now there’s a plan!
Many people will do more business in December than any other month this year. But how can that be? There is so much going on this month. Christmas parties, holiday gatherings, office lunches, family dinners, shopping…when is there time for your Reliv business?
That’s just it – all of these meetings and activities can lead to more business. You can even host your own shake party! We see more people in December than any other month of the year. All we need to do is add this phrase to every conversation: “How are you?” Every time you ask that question, you will be asked the same question in return. And when we answer something like this: “I’m feeling better than I have in years” or “I’m feeling fantastic now,” it will lead to more questions. People will want to know why and you’ll have an opportunity to get the Reliv conversation started.
You may be at a party or special function and you may want to set up a presentation for later. That’s always fine, especially this year. Why?
Because if you missed this year’s trip to paradise, there is no better time than December to fill your pipeline with customers and prospects that will help you earn the trip to Hawaii in 2020. Don’t let anything stop you this time. Get off to a fast start by talking to lots of people during the holidays. And please don’t hose them down, but simply share from your heart about our great company, our amazing products, and our fun and simple opportunity. If you do that, you’ll be saying Aloha soon enough.
There are many ways to help prevent cognitive decline and
keep your gray matter in top shape.
Movers and Shakers
Research has shown a combination of activities and lifestyle
choices may keep the brain healthy. Here are some ways to keep your mind agile
and your memory resilient:
1. Participate in recreational activities like chess, book
clubs and discussion groups that encourage conversation and interaction
2. Implement activities that require planning and
forethought like gardening and scrapbooking
3. Challenge yourself to complete common activities in
reverse order or with the opposite hand (i.e. brushing teeth, getting dressed,
4. Keep low-impact aerobic activities like dancing, cycling
and swimming as part of your routine
Don’t Forget to Remember
Recent studies have shown a strong correlation between
vascular health and the influence of an active lifestyle. There are also
activities that have been proven to increase memory retention. Give these a try
and see if you experience improved memory capacity:
1. Stay mentally active by working puzzles, learning to play
a musical instrument or taking alternate routes when driving
2. Socialize regularly with loved ones and friends or by volunteering
with people of various ages
3. Keep your appointments, tasks and other events organized
in a single place or notebook
4. Focus on one task at a time and give it your full
5. Eat a healthy diet and include supplements like ReversAge® to promote youthfulness
6. Make regular checkups at your doctor a part of your
routine, particularly if you are managing chronic conditions
You’re only as old as you feel, so treat your body well and
remember to laugh and play. Surround yourself with young friends (especially
the young at heart) and don’t be afraid to act like a kid. When you reconnect
with your younger self, you’ll think and feel your best!
Enjoy a healthier, more active lifestyle with Reliv. Order now.
Every successful person has found inspiration in the stories of others. Whether we read and learn about, or witness firsthand the success of another, it can help us find our own path to greatness. In celebration of National Role Models Month in November, three members of Reliv’s leadership team share the ways their success has been influenced by others.
I’m inspired by motivated people, in all walks of life. Motivation may come from one’s need or passion for doing something well. I’ve had many role models in my life (parents, coaches, pastors, co-workers, Reliv Ambassadors) that were motivated to make a difference and succeed, and I continue to observe and learn from successful people as they roll up their sleeves, get stuff done today, take ownership and make no excuses. A majority of my growth over the years has come from watching motivated people do their craft well.
When I was a college student, I had the opportunity to work at both Disneyland and Disneyworld, two of my favorite places. I grew up loving the magic of Disney, and Walt Disney has always been one of my favorite people. He was a visionary, and a man of action. So it should be of no surprise that one of my favorite quotes comes from Disney when he said, “the way to get started is to quit talking and begin doing.”
You see, action is what defines us, and if we truly want to have a better life, put a dent in the universe, and be all that we can be, we need to quit talking and start doing. Thomas Jefferson put it this way: “Do you want to know who you are? Don’t ask. Act. Action will delineate and define you.”
So if you want to be successful in your business, infuse it with action. Don’t wait for it to happen. Make it happen. Make your own future and your own hope.
I am so fortunate to have been personally influenced by so many strong women who have blazed the trail for me to be successful. The older I get the more I see the values of my mom and grandma come to light and I appreciate their wisdom. And of course there are the pioneering women from history who we know so well like Eleanor Roosevelt and Amelia Earhart, but I have always been drawn to women who have been groundbreaking in sports. Wilma Rudolph, Billie Jean King, Jackie Joyner-Kersee, Danica Patrick, and Venus Williams are all standouts. But, the one woman whose influence extends beyond the boundaries of the basketball court is the legendary coach from Tennessee, Pat Summit. She was the winningest NCAA Division 1 coach – male or female—with 1098 victories in 38 seasons. Her philosophy was not about winning, but about leading, about setting expectations and challenging her players to achieve their potential. In her own words, “We keep score if life because it matters. Too many people opt out and never discover their own abilities because they fear failure. They don’t understand commitment.” That is leadership.
Now it’s your turn! Who has influenced your personal journey? Tell us who has inspired you and what you’ve learned from them in the comments below.
Do you ever find yourself at the end of the day and nothing nutritious has passed your lips? If you’re snacking on food without much nutritional value, you’re probably still hungry. The solution? Nutrient-dense foods!
Let’s start by defining terms. What do we mean by “nutrient dense?” Nutrient-dense foods have a high nutrient content in proportion to the calories they contain. Therefore, including these foods in your diet can increase the nutrition you get per calorie. For example, foods like kale, blueberries, and quinoa offer a lot of nutrition without many calories.
The Nutritional Balance
If you only ate foods that were nutrient-dense, you’d have to say goodbye to most of your favorite snacks and “sometimes foods.” By making sure that a few bites of each meal and snack contain some of these nutrition powerhouses, you can get away with occasionally eating things that are not so healthy. When you pack your plate with fresh fruits and vegetables, lean proteins, nuts, and legumes, you can have a treat every now and then while still staying on track.
In addition to vitamins and minerals, there are other benefits to eating nutrient-dense foods. Many of these foods are also high in fiber, which is a type of complex-carbohydrate that takes your body longer to digest than foods comprised of simple sugars. This means that you will also feel fuller, longer when you eat them. Of course, if you’re looking to increase your fiber intake, Reliv’s FibRestore® is a Targeted Solution that offers 10 grams of soluble and insoluble fiber per serving. By adding FibRestore to your daily Core Nutrition shake, you can ensure that you’re getting all the benefits of fiber, including digestive health, weight loss, blood sugar control, and lower cholesterol!
Snacking for the Win
Another way to keep you feeling full is to snack between meals. Unfortunately, this doesn’t mean that you can eat whatever you want and expect to stay healthy. Snacks should be high in nutrition and loaded with protein. Ideally, you want a combination of lean protein and healthy fat for staying power. Aim for about 150 calories of nutrient-rich foods and your snack will be satisfying and give you the “pick me up” you are looking for!
Here is a great snack from Jessica Cording, MS, RD, CDN:
Easy Yogurt Bowl Add berries or a tablespoon of chia seeds to plain Greek yogurt to provide a filling combination of protein and fiber. In the fall, 1⁄2 cup of pumpkin puree and a sprinkle of pumpkin pie spice make great stand-ins for berries and still provide 3 grams of fiber per 1⁄2 cup. You can also add locally-produced honey to sweeten the deal!
Examples of Nutrient-Dense Foods
Legumes and nuts – excellent sources of lean protein
Quinoa and sweetpotatoes – healthful alternative to and more nutritious than white bread and rice
Salmon – also contains Omega-3 fatty acids which are good for the body, especially the heart
Kale and other greens – also high in antioxidants
Berries – rich in anthocyanin which may have metabolic benefits
Others include garlic, sardines, eggs, dark chocolate, Brussel sprouts, cauliflower, seeds, tomatoes, and soybeans.
If you want lots of nutrients without calories, focus on foods like the ones above mixed into your diet. A more nutritious diet benefits your health, and you will also feel better and have more energy!