A: Stay Hydrated

C: Eat Better Foods

The power of good food: Fresh produce, whole grains, and lean proteins fuel your body.

Antioxidants: Found in berries, spinach, and dark chocolate, they protect cells. They work wonders and taste great!

To drink or not to drink: Water keeps your body running smoothly. Dehydration can affect energy, mood, and focus.

Fun fact: many foods like soups and broths also count towards hydrating your body.

How much is enough? Aim for 8-10 cups per day, but listen to your body— thirst is a natural guide. Overhydration is a problem too!

Protein, fats, and carbs: Balance is crucial for sustained energy.

D: Incorporate Superfoods

What are they? Foods like kale, salmon, and quinoa are nutrient-packed.

Why they’ re super: Rich in vitamins, minerals, and antioxidants, they support overall health.

Which water is best? Tap water is fine in most areas, but filtered or mineral water can be a good choice if taste or quality is a concern. Note: be wary of water in plastic bottles exposed to hot temperatures or direct sunlight for prolonged periods. Chemicals can leach into the water and into your body!

Coffee, water, sodas … oh my! Coffee and tea can hydrate, but sugary sodas should be limited or avoided.

B: Cut Sugar: or at Least Respect It

This stuff is killing us … but it’ s oh so good! Excess sugar increases the risk of obesity, diabetes, and heart disease.

Is a little a bad idea? Moderation is key— treats are okay occasionally if you follow a healthy eating lifestyle.

Where sugar lurks: Read labels! Sugar hides in sauces, bread, and snacks— even savory ones!

E: Timing is Everything

When to eat? Small, frequent meals can stabilize energy. Try not to eat past 8pm for a better night ' s sleep.

Intermittent fasting: This can improve metabolism and aid weight management. Try the 8 / 12 rule: all eating within 8 hours, then fasting for 12.

Resources:

Harvard Health Publishing: benefits of a healthy diet Mayo Clinic: Nutrition and Healthy Eating Integris Health: The Health benefits of Superfoods

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