Weight and health walk close to each, but there is more to wellness than the scale can tell. Let’s see how you can use nutrition to your favor.

There is no better time to invest in your weight loss than now. It has nothing to do with the month or season of the year. It’s true that summer or some special event help things out, but it doesn’t have to be this way.

There is no better time to invest in your #weightloss than now. #HolisticHealth #BetterYou Click To Tweet

The primary goal of this series is to assist you to get rid of those extra pounds in a way that your health will benefit from it. To me, whether you want to wear a bikini or not makes little difference. What does matter to me is the result of your check-up the next time you consult your health care provider.

In my previous post, I wrote about Mindful Nutrition and how you could use to improve your well-being. Today, I am going to talk intake related to weight loss.

Read also these posts about nutrition with recipes:

Before anyone starting to get the wrong idea, let me tell you that I am not going to share you a meal plan. Putting together a diet (oops, I said it!) requires lot more than just knowing you want to lose a couple pounds.

Remember always to take your intake seriously. The smallest change you do in the way you live now will reflect in your overall wellness. Some people may only deal with positive effects; others may struggle.

My objective here is to give you some tips you may implement according to your needs if not conflicting with any medical recommendation.

Adjusting your intake

Please make sure you read How To Hack Your Lifestyle For Mindfulness With Nutrition. There you’ll learn more on how can you improve the quality of your intake independent to your goals.

When you want to lose weight the mathematic is simple: burn more calories than you consume. In addition, depending on your eating habits today, you can make adjustments that will speed up the process. Some of the best-known changes are:

  1. Eat more vegetables
  2. Choose whole foods
  3. Drink water
  4. Reduce gluten
  5. Grab healthy snacks

Understand how you can use #nutrition for #health and #weightloss. @SwansonVitamins Click To Tweet

1. Eat more vegetables

Vegetables are not only the best source of carbohydrates that exists because they are low in calories. They are also rich in potassium, dietary fiber, folic acid, and vitamins.

While you should not be only eating salad, when combined with other ingredients, you can have the best meal ever. Besides, you can fill your plate without worrying.

Invest in colorful combinations for the nutrients and avoid heavy sauces. Vegetables are delicious. Unfortunately, many of us have to retrain their palates to enjoy them again.

Go to list.

2. Choose whole foods

I’m not going to tell you to quit eating fast food or anything of that matter. It’s your life, your choice. However, make sure there’s some balance in your intake.

If you go from burgers to pizzas and from TV dinners to sugary snacks, you’re looking for trouble. Save those “cheat” meals for the social occasions. I don’t want you to become a hermit, and I don’t think they sell salads at the movies. But for your daily meals and wherever available, choose real food.

Go to list.
Improve the quality of your #nutrition with small steps. #Holistic @SwansonVitamins Click To Tweet

3. Drink water

If you wait until you are thirsty to drink, I’m sorry to inform you that you’re already too late.

Our body is composed by 50-75% water. It helps regulate our body temperature and dissolves substances. It can literally save you same headaches. But we frequently neglect it.

There are ways you can calculate the amount of water you need for health. It’s an interesting exercise to become aware of one’s habits.

Go to list.

4. Reduce gluten

Maybe I should say reduce pasta intake. But, I’m one of those people who doesn’t have celiac disease but discovered benefits in eating gluten-free. It’s so that I don’t need to refuse a dinner at an Italian restaurant, but again, I avoid gluten on my regular meals.

One can find more and more gluten-free alternatives for their favorite products.

Go to list.
5 easy tips to improve your nutrition for #health and #weightloss. @SwansonVitamins Click To Tweet

5. Grab healthy snacks

When you are hungry you should eat. But what to do when it’s too early or too late for a full meal?

Make sure you have healthy alternatives you can grab on the go. Most protein bars are sugar bombs. Be mindful with them!

Fruits are a great option. They also have sugar, but of a totally different quality.

Go to list.


To help you out a bit, I want to share with you a vegan gluten-free chocolate chip banana bread. This is the first of some awesome recipes I’ll be sharing brought you by Swanson.

It’s an honor for me to work with brands I care and respect and Swanson is surely one of them. My boyfriend and I use their products for years. I hope you’ll find this and future recipes as delicious as I did.

Vegan Gluten-Free Chocolate Chip Banana Bread
Delicious vegan alternative for gluten-free banana bread with chocolate chips.
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Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
Prep Time
15 min
Cook Time
50 min
Total Time
1 hr 5 min
1290 calories
70 g
2 g
116 g
4 g
10 g
423 g
13 g
40 g
1 g
100 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 1290
Calories from Fat 1025
% Daily Value *
Total Fat 116g
Saturated Fat 10g
Trans Fat 1g
Polyunsaturated Fat 19g
Monounsaturated Fat 81g
Cholesterol 2mg
Sodium 13mg
Total Carbohydrates 70g
Dietary Fiber 9g
Sugars 40g
Protein 4g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. Living Now Gluten-Free Chocolate Chip Banana Bread Mix
  2. 4 tablespoon applesauce
  3. 1/4 teaspoon of Bob' Red Mill gluten-free baking powder
  4. 8 tablespoon vegetable oil
  5. 2 ripe medium bananas
  6. 1 teaspoon cinnamon
  1. 1. Preheat oven to 350°F (177°C).
  2. 2. Mix the applesauce, the baking powder, the oil and the bananas (mashed) in a mixing bowl.
  3. 3. Add Living Now Gluten-Free Chocolate Chip Banana Bread Mix into the mixing bowl.
  4. 4. Mix batter until uniform.
  5. 5. Lightly coat pan with vegetable spray or oil. Then, pour batter in pan.
  6. 6. Bake for 50 minutes or until a toothpick inserted into the center of the bread comes out clean.
  7. 7. Let cool for 15 minutes in pan, then remove loaf from pan and finish cooling on rack.
  1. If you want to use eggs instead, they were substituted by the applesauce, the baking powder and 3 tablespoons of oil.
  2. Maybe because there was a difference in my servings, this recipe has 2 tablespoons applesauce and 3 tablespoons vegetable oil compared to the original one on the package.
Debbie Rodrigues http://debbieinshape.com/

How optimal is your nutrition for healthy weight loss?

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Be Healthy and Live Fully.

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Debbie Rodrigues
Productivity Life Coach
Debbie Rodrigues is a Productivity Life Coach. She helps overwhelmed active women define realistic priorities to overcome procrastination and develop a fulfilling lifestyle. She does this through coaching, online courses and through the blog debbieinshape.com.