Welcome to Rooted in Health: Quick Fit in 90 Seconds on the NBG Podcast Network. Today's tip is about portion control and how it can support healthy eating. Eating the right portions can prevent overeating and help maintain a balanced diet, which is essential for overall health and well-being.

A good rule of thumb is to fill half your plate with vegetables, one quarter with lean proteins, and the other quarter with whole grains or healthy starches. Incorporating a variety of colorful vegetables not only adds nutrients but also enhances flavor and satisfaction.

Use smaller plates to visually manage portions, which can trick your brain into feeling satisfied with less food. Eating slowly and mindfully can help you avoid going back for unnecessary seconds, giving your brain enough time to register when you're full. Drinking water throughout your meal can also help you feel full without adding extra calories.

Thanks for tuning in to this episode of Rooted in Health: Quick Fit in 90 Seconds on the NBG Podcast Network. If you enjoyed this episode, be sure to hit that like button, leave a comment, write a review, and share it with friends and family. For more amazing shows, head to nbgpodcastnetwork.com and check out our complete podcast lineup. Stay connected, stay healthy, keep moving.

Welcome back to Rooted in Health: Quick Fit in 90 Seconds on the NBG Podcast Network. Today, we're discussing how movement strengthens your immune system.

Regular exercise can boost your immune system by promoting good circulation, which allows immune cells to move throughout your body more efficiently. You don't need a long workout, just 30 minutes of moderate activity, like walking, cycling, or even dancing can make a difference.

Try to include a mix of cardio and strength training to keep your immune system in top shape. Keep moving and your immune system will thank you.

Thanks for tuning in to this episode of Rooted in Health, Quick Fit in 90 Seconds on the NBG Podcast Network. If you enjoyed this episode, be sure to hit that like button, leave a comment, and share it with friends and family. We'd love to hear your thoughts, so don't forget to write a review.

For more amazing shows, head to nbgpodcastnetwork.com and check out our complete podcast lineup. Stay connected, stay healthy, keep moving, and we'll catch you next time.

Welcome back to Rooted in Health: Quick Fit in 90 Seconds on the NBG Podcast Network. Today's tip is for anyone spending long hours at a desk. Sitting for extended periods can cause tightness in your neck, shoulders, and back. These are quick stretches to relieve tension.

Incorporating stretches throughout your day will keep your body relaxed and limber.

Thanks for tuning in to this episode of Rooted in Health: Quick Fit in 90 Seconds on the NBG Podcast Network. If you enjoyed this episode, be sure to hit that like button, leave a comment, and share it with friends and family. We'd love to hear your thoughts, so don't forget to write a review. For more amazing shows, head to nbgpodcastnetwork.com and check out our complete podcast lineup.

Stay connected, stay healthy, stay relaxed, and we'll catch you next time. Have a great day.

Welcome back to Rooted in Health: Quick Fit in 90 Seconds on the NBG Podcast Network. Today's tip is a simple breathing exercise to help relieve stress.

Deep breathing is one of the fastest ways to reduce stress and calm your nervous system. Here's a technique you can try right now. Inhale slowly through your nose for a count of four, hold your breath for four counts, then exhale slowly through your mouth for four counts. Repeat this cycle for about a minute. This box breathing technique helps lower your heart rate, increase focus, and reduce feelings of anxiety.

Take a deep breath, relax, and make this part of your daily routine.

For more amazing shows, head to nbgpodcastnetwork.com and check out our complete podcast lineup. Stay connected, stay healthy, breathe deeply, and we'll see you next time. Have a great day!

Welcome back to Rooted in Health: Quick Fit in 90 Seconds on the NBG Podcast Network. Today, we're talking about simple, everyday foods that can help boost your immune system.

Incorporating immune-boosting foods into your diet is a natural way to stay healthy. Start with citrus fruits like oranges and grapefruits, which are high in vitamin C. Add garlic and ginger to your meals. Both are known for their antiviral and antibacterial properties. Don't forget leafy greens like spinach, which are rich in vitamins and antioxidants. Finally, try to include yogurt or other probiotics, which help maintain gut health and support immune function.

Eating well is one of the best ways to protect your health.

Thanks for tuning into this episode of Rooted in Health, Quick Fit in 90 Seconds on the NBG Podcast Network. If you enjoyed this episode, hit that like button, leave a comment, and share it with friends and family. We'd love to hear your thoughts. So don't forget to write a review.

For more amazing shows, head to nbgpodcastnetwork.com and check out our complete podcast lineup. Stay connected, stay healthy, keep moving, and we'll catch you next time.

Welcome to Rooted in Health: Quick Fit in 90 Seconds on the NBG Podcast Network. Today's tip is regarding one of the simplest, most effective forms of exercise: walking.

Walking is a low-impact activity that improves cardiovascular health, boosts mood, and strengthens muscles. Aim for at least 30 minutes of walking each day. You can break it up into shorter walks, such as 10 minutes after each meal, or go for one longer walk.

Walking outdoors can also boost your mental well-being by connecting you with nature. Make walking part of your daily routine by parking farther away, taking the stairs, or going for a brisk walk during your lunch break. A simple walk can make a big difference in your health.

Thanks for tuning in to this episode of Rooted in Health, Quick Fit in 90 Seconds on the NBG Podcast Network. If you enjoyed this episode, hit that like button, leave a comment, and share it with friends and family. For more amazing shows, head to nbgpodcastnetwork.com and check out our complete podcast lineup. Stay connected, stay healthy, keep moving, and we'll see you next time.

Welcome to Rooted in Health, Quick Fit in 90 Seconds on the NBG Podcast Network. Today's tip is about mindful eating, an easy way to improve your relationship with food.

Mindful eating means paying attention to what and how you eat. Start by slowing down during meals. Take small bites, chew thoroughly, and savor the flavors and textures of your food. Listen to your body's hunger and fullness signals eat when you're hungry. Stop when you're satisfied.

This practice not only helps with digestion but can also reduce overeating and stress around food. Make mindful eating a habit and you'll feel more in tune with your body's needs.

Thanks for tuning in to this episode of Rooted in Health, Quick Fit in 90 Seconds on the NBG Podcast Network. If you enjoyed this episode, hit that like button, leave a comment, and share it with friends and family. We'd love to hear your thoughts, so don't forget to write a review. For more amazing shows, head to nbgpodcastnetwork.com and check out our complete podcast lineup. Stay connected, stay healthy, practice mindful eating, and we'll see you next time.

Welcome to Rooted in Health, Quick Fit in 90 Seconds on the NBG Podcast Network. Today's tip is a quick core workout you can do in just a few minutes. Strengthening your core improves posture, balance, and stability. Here's a quick routine.

Start with 30 seconds of planks. Keep your body in a straight line, tightening your core. Next, do 20 bicycle crunches, alternating sides. Finish with 30 seconds of Russian twists, using your core to twist your torso from side to side. This routine is short but powerful, engaging all parts of your core. A strong core is the foundation of a healthy body.

Thanks for tuning in to this episode of Rooted in Health, Quick Fit in 90 Seconds on the NBG Podcast Network. If you enjoyed this episode, hit that like button, leave a comment, and share it with friends and family. We'd love to hear your thoughts. So don't forget to write a review. For more amazing shows, head to nbgpodcastnetwork.com and check out our complete podcast lineup. Stay connected, stay healthy, engage that core and we'll catch you next time.