3 Easy Ways To Boost Your Nutrient Intake

Welcome Beautiful!

It’s Nathalie here, Holistic Nutritionist and Founder of Glow Nutritional Consulting and I’m super excited to answer this awesome question I got a few days ago, “how can I boost nutrients in my diet?”

This is one of my favourite topics, because I know how easily deficiencies can pop up, and just how many different symptoms can appear because of them. Getting everything you need can be a challenge and it’s always nice to have fast “go-to’s” to add in significant nutritional value while you’re busy, stressed or otherwise hitting your body a little harder lately (or having a hard time eating as often as you should).

So let’s jump in!

1. Eat more veggies

Seriously. Veggies are the healthiest, most life-changing foods on the planet, hands down. My health changed and continues to change dramatically as I increase the amount of veggies I eat. This can be from 1 veggie to 3. From 3 to 5. Or from 7 to 10. Wherever you’re at, eating more veggies can be SUCH a nutrient-boosting super secret, and it’s one I can’t nail in enough.

Here’s three quick ways to accomplish this.

1. Add a big handful of spinach to your next smoothie.

2. Grab a side salad from your favourite take-out place or a mega-filling main salad.

3. Grab your favourite dressing (homemade is always best, I’ll be sharing a few of my favourite dressing recipes in the days to come), hummus or dip of choice and cut up some carrots and celery. Go old-school lunch box on yourself and you may just find you’re in love! (For an awesome white bean and rosemary dip recipe, click here)

2. Add some algae to that

Okay, this, no joke, is what I was wild excited to write in this post! Of everything I eat, I gotta say that algae is both the weirdest, funniest, and most nutrient-dense (likely).

Spirulina and Chlorella are my favourite two algaes for health reasons (and they tend to be the least costly of the algaes), but there are plenty of different options out there. They’re both great ones to get started with.

I have to add, that while I haven’t seen it written up anywhere, I can say from personal use I’ve felt a more masculine energy from the Chlorella (which was awesome when I needed some feisty-ness), and a more feminine, gentle but strong energy from Spirulina.

Some of the benefits of Spirulina and Chlorella (they’re pretty nutritionally similar) are that they’re between 60-70% protein. Not only is that TOTALLY amazing for a plant food, but with how fast these algaes grow, they are literally THE MOST SUSTAINABLE protein on the entire planet. I LOVE this stuff!

Beyond their protein content (which is complete, in fact they contain 18 amino acids), they’re also a mega-source of pre-vitamin A, and blood-boosting iron. They tend to contain a great amount of B vitamins, too, which can help naturally boost your energy levels. These algaes also contain the antioxidant Zeaxanthin which is the most important antioxidant for super eye health. Lastly (I could go on, but I’ll cut myself off after this one), the phycocyanin, the pigment that keeps these algaes bright green-blue has been shown to help stimulate stem cells. Neat, huh?

Here’s my favourite two ways to quickly add this into my diet:

1. Add it to your smoothie

2. Add it to a small glass with water and fresh-squeezed lemon juice, stir it in with a whisk or fork, and shoot it back. Bonus in this one, the fresh lemon juice will help you absorb the iron.

Start small with algaes. I’ve eaten up to 3 tablespoons or so per day, maybe a bit more, but if you’re just starting your health journey, begin with a teaspoon or less and gradually build up. You’ll buy these algaes as powders, always purchase algaes that are radiation-free. I personally (I don’t make money from the company, I just love to shout out to awesome people doing great things in the world) like Giddy Yoyo for their incredibly high standards.

3. Take some flax oil

If you’ve been on a webinar with me, or if you’re on my newsletter, then you’ll know I talk about flax oil whenever I can, and that’s because it’s completely worthy of continual name-dropping. It’s amazing.

The main reason it’s so awesome is that it’s packed FULL of essential fats, especially the ones that tend to be very low in the standard (or even slightly healthier than standard) diet. It contains high amounts of Alpha-Linolenic Acid, the omega-3 that’s essential, meaning it MUST be present in our diets because unlike other fats, we can’t make it.

Here’s two quick stories that are from my own life, where I’ve really noticed just how helpful flax oil has been.

1. In relieving PMS cramps. I used to get them SO badly and I tried everything to alleviate them. I was drinking chamomile tea, rubbing on essential oils, using heat packs, having baths, drinking raspberry leaf tea, taking tinctures, and nothing made these cramps go away. Until I started taking flax oil every day, and when the time came, I couldn’t *believe* how my previously-debilitating cramps were now a 0 or 1 on the same pain scale I used to use to express the 10’s and 11’s I was used to!

2. Christopher (my fiance) used to get super rough and chapped back of his hands through winter-time. He started taking flax oil the same time I did, and in about a week, his hands had completely repaired. This was huge because there was no amount of cream, or no type of cream, that he’d tried (and he’d tried A LOT) previously that ever made the chapping any better.

Amazing, right? So how can you get flax oil in?

1. You guessed it, throw a tablespoon into your smoothies

2. Add it to almond milk or freshly-squeezed orange juice. It floats on top, so you hardly taste it at all going down – which I LOVE.

If you’d like to know how to buy and store flax oil, I talk about it on Day Four of Vibrant in 5 – my free health success program you can sign up for here  or below. In it, I load you up with the most amazing tips and tricks to get you motivated, feeling good and radiating health. So if you loved this post, I know you’ll adore the 5 days worth of info!

Now, I know you’re a total health rockstar, so let me know in the comments below, how do you get extra nutrients in when you’re busy or otherwise in need of a boost?

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