Simple Nutrition and Health Tips with a Big Payoff

If we could manage obesity, type 2 diabetes, lower our risks of heart disease, stroke, some types of cancer, macular degeneration, cataracts, cognitive decline and Alzheimer’s by consuming more fresh fruits and vegetables – then why aren’t we? Well, the fact is, change is hard!

Wellness is an interactive process of becoming aware of and practicing healthy choices to create a more successful and balanced lifestyle. Wellness is the framework that you can use to organize, understand, and balance your own growth and development.

D’Arrigo California has partnered with Stephanie Bouquet, a registered dietitian, certified specialist in sports dietetics, certified diabetes educator and certified wellness coach to share simple and holistic ways to find wellness and balance this new year.

“As creatures of habit, we must jump in with both feet to start something new. It begins with simple daily practices, prepping meals ahead of time, and finding healthy recipes that inspire you in the kitchen and help you attain your wellness goals,” stated Stephanie Bouquet.

Daily Practices:
  • Make family cooking at home fun. As some say, “families that cook together, stay healthy together.” Also, family cooking promotes fun family time.
  • Encourage your kids to help plan the menu. Kids love to get involved in the kitchen (especially making a mess!) and when they are part of the prep and cooking process they are more willing to try new dishes.
    Purchase healthy snacks to promote smart “nibbling” choices. Stock up on plenty of fresh fruits, vegetables, and whole grains.
  • Try to curve snacks that are high in fat, calories, and sugar.
  • Get moving. Aim for at least 30 minutes of moderate physical activity every day.
  • Find a workout partner. A partner will help keep you accountable and inspired to power through workouts.
  • Stay hydrated. Drinking water keeps you hydrated, feeling full, helps maximize physical performance and lubricates your joints, spinal cord, and tissues.
  • Health experts recommend eight 8-ounce glasses per day (8×8 rule).
  • Learn to slow down. It takes roughly twenty minutes for the brain and stomach to talk to each other to establish fullness. If you slow your rate of eating, you might find a smaller portion goes a lot farther which also fairs favorably to your waistline.
  • Get enough sleep. Shoot for 6-8 hours of sleep nightly to help regulate appetite, fullness, and blood sugar levels. Try to go to sleep nightly at the same time and avoid distractions (electronic devices, caffeine, and alcohol) close to bedtime for peaceful slumber!

A simple way to increase produce consumption starts with meal preparation and what you put on your plate. Stephanie shared, “Some of my favorite veggies are broccoli rabe, fennel and sweet baby broccoli. If you need inspiration in the kitchen, check out the following delicious recipes.”

Broccoli Rabe Tropical Power Smoothie
Fennel and Arugula Salad
Instant Pot Thai Green Curry with Broccoli Rabe and Chicken
Sweet Baby Broccoli Pho
Romaine Heart Poke Wraps
Beet, Fennel and Sweet Potato Crostini
Broccoli, Pepper and Turkey Bacon Egg Bites

Embracing change may not be easy but you can do it! It starts with creating a health and wellness plan that incorporates daily behaviors to help you feel refreshed, replenished, motivated and energetic. “Start anew every day knowing that exercise, meal preparation, and a balanced diet with a high intake of produce holds tremendous health benefits,” stated Bouquet. “Let’s spread health in 2021 and inspire families to increase their intake of fresh fruits and vegetables to live a more balanced life.”

Stephanie Bouquet has been a practicing registered dietitian since 1993. She has a focus on weight control, diabetes management, and sports nutrition counseling. Visit for additional information.


Monterey Bay Parent Magazine