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4 Tips for success in 2023

Nourished with Emily team here to wish you a year filled with happiness, health, and wellness. Your NWE Dietitians and qualified nutrition professionals are here to help you kick off your 2023 with these 4 Simple Health Tips!

Coach Emily T., MS RDN CDN : Get in more color



When making your plate, ensure to get in more color. Aim for AT LEAST A CUP or a FIST SIZE of fruits and vegetables with each meal. What do the colors mean?

  • Reds are packed with antioxidants, potassium, vitamin A and vitamin C.

  • Yellow and Oranges help boost immune system and aid with vision.

  • Blue and Purple boost urinary tract health, memory function, and promotes healthy aging.

  • Don't forget those Greens as they are high in FIBER which helps with digestion and keeps you fuller longer.


CoCoach Sara, MS RDN : Focus on NEAT activity

If you are struggling with consistent exercise, remember to focus on NEAT activity, at least 60-90 MINUTES PER DAY! NEAT (Non-exercise activity thermogenesis) is all the burn you have OUTSIDE of organized exercise. Studies have shown that this is a critical component in how we maintain our body weight. This is what will help you increase your overall calorie burn by elevating your heart rate throughout the day to burn more calories while at rest. NEAT can look like many things :

  • Walk around your local mall or store

  • Park further away

  • Take the stairs instead of the elevator


CoCoach Emily K. : What to look for with Protein Supplements


When purchasing a protein shake or protein bar, aim for at least 20 grams protein per serving! The type of product is going to depend on your goals and what you need the supplement to do. Protein shakes and bars that have at least 15-20 grams of protein per serving will help keep you fuller for longer. This is about what a small meal would provide for protein as well as could serve as a large snack. Water are some NWE favorites?

  • ONE bars

  • Fairlife Core Power shakes

NWE Method : PCC


Last, but not least, we are talking about the NWE PCC Method! That is Protein, Carb, and Color! Just look for balance within meals and plates. It may be harder to know the exact portion size when you’re out to eat or at a party, but when you set up the plate with PCC, you’re getting in the nutrients your body needs!Focusing on these 4 Simple Health Tips will set you up for a successful and healthy 2023.

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