HEALTHY ALIGNMENT 5 Pillars Newslet er
Week 1 – Build Your Plate With Balance
Volume 1: Fuel Your Body with Four Simple Nutrition Changes:
This month, we’re focusing on small, sustainable nutrition shifts to fuel your body, align your health, and feel your best. By making one simple change each week, you’ll create lasting habits that will build upon each other. Let’s dive in!
Start with “The Plate”—a balanced meal that 
includes:
Healthy Protein: Lentils, beans, tofu, tempeh,
quinoa, or lean meats.
Whole Grains: Brown rice, quinoa, oats, millet, or
gluten-free whole grain bread.
Veggies: A variety of colors for maximum
nutrients—think leafy greens, bell peppers,
carrots, and zucchini.
Fruits: Fresh, frozen, or dried with no added sugars
—apples, berries, bananas, or citrus.
How to Apply: Make at least one meal a day balanced
using “The Plate” framework
Recipe – Buddha Bowl 
1/2 cup cooked quinoa 
1/2 cup black beans
1/2 cup roasted sweet potatoes
1/2 cup steamed broccoli
1/4 avocado, sliced
Drizzle with tahini dressing
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Week 2 – Hydration Upgrade
Why Hydration is Key for Alignment – Water supports cognitive function, improving focus, memory, and mental clarity, lubricates joints, aids digestion, reduces stress hormones. Dehydration, even mild, can lead to fatigue, mood swings, and impaired decision-making. Drinking enough water each day is a simple yet powerful way to support both mental and physical alignment. This week, focus on increasing your hydration.
Start with intentional water habits: 
Begin your morning with 16 oz of water before
coffee or tea.
Carry a refillable water bottle and sip throughout
the day.
Add natural flavors like cucumber, lemon, mint, or
berries to make it more enjoyable.
Pair Water with Habits – Drink a glass with meals,
after bathroom breaks, or when checking your
phone to make hydration part of your routine.
Pair Water with Habits – Drink a glass with meals,
after bathroom breaks, or when checking your
phone to make hydration part of your routine
How to Apply: Drink half your body weight in ounces
daily (e.g., 150 lbs = 75 oz of water). 
Recipe – Citrus Mint Infused Water
1 sliced lemon
1 sliced orange
A handful of fresh mint leaves
1 liter of water
Let sit for 2 hours before
drinking
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healthy living tips
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Week 3 – Power Up With Fiber
The Power of Fiber – Fiber plays a vital role in digestion, blood sugar stability, and long lasting fullness, helping to prevent energy crashes and cravings. It also supports heart health and gut health, reducing the risk of chronic diseases. A diet lacking fiber can lead to sluggish digestion, constipation, blood sugar fluctuations, increased hunger, and even a higher risk of weight gain and inflammation.
Start with simple additions of Fiber:
Add chia or flaxseeds to smoothies, yogurt, or
oatmeal.
Swap white bread and pasta for whole grain or
gluten-free alternatives like brown rice or quinoa.
Enjoy more fiber-rich snacks like raw veggies with
hummus, apples with almond butter, or a handful
of nuts and seeds.
How to Apply: Ensure each meal includes at least one
high-fiber food.
Recipe – Gluten-Free Pasta Primavera
1 cup gluten-free pasta
1/2 cup cherry tomatoes, halved
1/2 cup zucchini, sliced
1/4 cup red bell pepper, diced
1 tbsp olive oil
1 garlic clove, minced
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Sauté veggies in olive oil, toss with
cooked pasta, and season with salt
and pepper
Week 4 – Smart Snacking for Energy
Snacks That Serve You – Snacking plays an important role in maintaining energy, stabilizing blood sugar levels, & keeping hunger at bay between meals. However, the quality of snacks you choose makes a big difference in how they affect your body. Unhealthy snacks can cause blood sugar spikes & crashes, increased inflammation, weight gain, brain fog & fatigue. Fueling your body with whole, nutrient-dense options, supports overall health and well-being.
Snacking doesn’t have to mean mindless
munching. Choose nutrient-dense options that fuel
your body between meals.
Protein + Healthy Fat: Almonds and dark
chocolate, hummus with veggie sticks, or a hard
boiled egg.
Fiber-Packed Choices: Chia pudding, apple slices
with peanut butter, or roasted chickpeas.
Energizing Smoothies: Blend almond milk, spinach,
banana, and plant based protein powder for a
balanced pick-me-up.
How to Apply: Replace processed snacks with whole
food alternatives at least once per day.
Recipe – Chia Pudding
1/4 cup chia seeds
1 cup almond milk
1 tbsp maple syrup
1/2 tsp vanilla extract
Add in options: berries,
fruit, hemp seeds, nuts,
nut butter
2025 K.E.E.P. Health LLC all rights reserved 5 Pillars of Health
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