Summer is coming up, and we all want to look and feel our absolute best.  Perhaps a little Spring Cleaning is what the doctor ordered!  

Here are some tips to spruce up your diet, help you conquer your goals and get you ready for the upcoming



Bananas:  For starters, bananas are very high in potassium, which can play an important role in decreasing blood pressure. A banana on its own is delicious and is easy to carry with you on the go.



Oatmeal: Oatmeal is a great source for your daily fiber needs.  Not only is this morning go-to tasty and delicious, but it is packed with protein, which is going to keep you full way past lunchtime. Fiber is also known to lower cholesterol – another bonus to consuming this powerhouse food!

Water: No secret here. Water should be your best friend and consumed frequently.  Adequate hydration allows your metabolism and immune system to be fully efficient and help keep the doctor away.


Greek Yogurt: Not only is Greek yogurt great for breakfast and as a snack option, but it’s also a great substitute for unhealthier condiments in your kitchen such as sour cream and mayonnaise. Greek yogurt contains double the protein than regular yogurt, which will keep you feeling satisfied longer. It is also an excellent source of calcium, is high in potassium and is naturally low in sodium. Choose fat-free or low-fat plain versions as flavored versions are high in sugar.

Salmon: This fatty fish is an excellent source of Omega-3, which is considered an unsaturated fat. The American Heart Association recommends eating at least 3.5 oz. (3/4 cup flaked) of fatty fish 2x/week. Not a fan of salmon? Try other fatty fish that are just as good for you like tuna, trout, or mackerel.



Sweet Potatoes: This healthy side is a great addition to your dinner plate. Sweet potatoes are packed with fiber, Vitamin C, beta-carotene and potassium. Just 1 cup of this tasty vegetable provides 6g of dietary fiber.

Twice Baked Sweet Potatoes; The Neelys


Snacking is what gets us through our days!

Carrots: Carrots are high in fiber and potassium and are a great snack alone, dipped in hummus, seasoned as a side with herbs and spices or salt-free seasoning blend or great in any homemade soup.

Brussel Sprouts: Get rid of everything you thought about brussel sprouts as a kid and embrace the nutrition that is jam-packed with Vitamin C, folic acid and fiber. It’s easy to make and tastes delicious! You might even want to pair it with salmon and sweet potatoes for a plate bursting with winter food super power.



Avocado: Avocados are a favorite to many and the reasons are justified. You can have an avocado at any time of the day. Avocados are a great source of healthy, monounsaturated fat, which may help reduce risk of heart disease. They are also high in potassium.

Sliced avocado on a cutting board

Dark Chocolate: Looking for something sweet, but also something that is good for you? Choose dark chocolate satisfy that craving. Dark chocolate is high in antioxidants that may help lower LDL cholesterol levels and increase HDL cholesterol levels.

*Thank you, American Well Corporation for your insight on nutrition*

Contact Coach Janis and her team for a customized a meal plan that is right for you!



Don’t forget: there is still time to enter the First Instagram Challenge where we are offering prizes such as a DELUXE Get Fit Kit and a Competition Body Readiness Assessment!


an invite to our exclusive pre-event PFIT Motivation Blast on June 20th



A Great, Feel-Good Weekend to All!

Coach Janis and The Precision Fitness & Wellbeing Team