Everyday we’re bombarded with ads and news stories of “eat this, not that!” One day eggs are terrible for you, another day you can eat them in unlimited quantities. One week kale is all the rage as the “ultimate superfood”, the next week it’s revealed kale's no greater than spinach. It can be very confusing to understand how to fuel your body for holistic wellness, but I stick to a just a few time-proven habits, rather than chasing the trends. The tips below are like the little black dress for your wardrobe: tried and true, will make you look and feel great, and will never go out of style.
Nutrition experts around the world agree: a diet that is focused primarily on fruits and vegetables is better for your health, your mind, AND the planet. “Plant based” can mean 100% animal product free, or it can mean a diet made up primarily of fruits, vegetables, nuts, oils, beans, and legumes, with smaller amounts of meat and dairy still incorporated. Either way, the benefits are enormous: Prominent research has shown that plant based diets can lower your blood pressure, reduce or reverse your risk of heart disease and diabetes, and reduce your risk of diabetes. A Harvard study of 110,000 people tracked over 14 years showed that people who ate 8 or more servings of fruit and vegetables a day had a 30% decreased risk of having a heart attack or stroke.
Fruits and vegetables truly are superfoods in their own right! Try filling at least 50% of your plate with fruits and vegetables of several different colors--focusing on them as the main dish rather than just a side dish.
Many people have gone off grains like whole grain oats, brown rice, and quinoa because of their carbohydrate content, but a moderate amount of whole grains are essential to our everyday diet. Whole grains provide an array of vitamins, minerals, antioxidants, fiber, and protein, and consuming them has been linked to a reduced risk of diabetes, heart disease, and high blood pressure!
Oats are one of the quickest and easiest ways to incorporate whole grains into your diet, and coming into the Fall season are a perfect hot breakfast, lunch, or snack! Check out the nutrient powerhouse of one cup of dry oats:
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
Though we always aspire to eat healthy and hit all our food groups, a busy life can often get in the way. That’s why it’s important to incorporate a good round of supplements into your day. My family and I swear by Young Living’s supplements: they are infused with essential oils and studies have shown the body is able to absorb them up to 46% better.
If you only add one supplement to your diet. I’d highly recommend Omegagize3. One the whole, most Americans don’t get near enough omega 3’s in their diet to properly feed the brain. OmegaGize3™ combines the power of three core daily supplements—omega-3 fish oil, vitamin D3, and CoQ10 (ubiquinone), and the omega-3 used is one of the purest available on the market.
Benefits of Omegagize3 include:
Completely eliminating entire food groups or treats from your diet not only isn’t healthy, it’s not sustainable long term and can even lead to overeating and weight gain later on. While it is best to limit things like refined sugars (candies, sweets, juice, breakfast cereals) and alcohol, learning to incorporate these items as small treats (if you want them!) will work better than trying to abstain from them 100%.
Nutrition is often more than half the battle in our overall journey to wellness. I’d love to talk with you more about a nutrition and exercise plan that meets your unique goals. Contact me today to get started!
- Fill the majority of your plate with whole fruits and vegetables
Nutrition experts around the world agree: a diet that is focused primarily on fruits and vegetables is better for your health, your mind, AND the planet. “Plant based” can mean 100% animal product free, or it can mean a diet made up primarily of fruits, vegetables, nuts, oils, beans, and legumes, with smaller amounts of meat and dairy still incorporated. Either way, the benefits are enormous: Prominent research has shown that plant based diets can lower your blood pressure, reduce or reverse your risk of heart disease and diabetes, and reduce your risk of diabetes. A Harvard study of 110,000 people tracked over 14 years showed that people who ate 8 or more servings of fruit and vegetables a day had a 30% decreased risk of having a heart attack or stroke.
Fruits and vegetables truly are superfoods in their own right! Try filling at least 50% of your plate with fruits and vegetables of several different colors--focusing on them as the main dish rather than just a side dish.
- Incorporate whole grains for energy and fiber
Many people have gone off grains like whole grain oats, brown rice, and quinoa because of their carbohydrate content, but a moderate amount of whole grains are essential to our everyday diet. Whole grains provide an array of vitamins, minerals, antioxidants, fiber, and protein, and consuming them has been linked to a reduced risk of diabetes, heart disease, and high blood pressure!
Oats are one of the quickest and easiest ways to incorporate whole grains into your diet, and coming into the Fall season are a perfect hot breakfast, lunch, or snack! Check out the nutrient powerhouse of one cup of dry oats:
Manganese: 191% of the RDI
Phosphorus: 41% of the RDI
Magnesium: 34% of the RDI
Copper: 24% of the RDI
Iron: 20% of the RDI
Zinc: 20% of the RDI
Folate: 11% of the RDI
Vitamin B1 (thiamin): 39% of the RDI
Vitamin B5 (pantothenic acid): 10% of the RDI
Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)
This is coming with 51 grams of carbs, 13 grams of protein, 5 grams of fat and 8 grams of fiber, but only 303 calories.
- Make sure to supplement
Though we always aspire to eat healthy and hit all our food groups, a busy life can often get in the way. That’s why it’s important to incorporate a good round of supplements into your day. My family and I swear by Young Living’s supplements: they are infused with essential oils and studies have shown the body is able to absorb them up to 46% better.
If you only add one supplement to your diet. I’d highly recommend Omegagize3. One the whole, most Americans don’t get near enough omega 3’s in their diet to properly feed the brain. OmegaGize3™ combines the power of three core daily supplements—omega-3 fish oil, vitamin D3, and CoQ10 (ubiquinone), and the omega-3 used is one of the purest available on the market.
Benefits of Omegagize3 include:
- Antioxidant/Reduce free radicals formed in the body in adults
- Maintain/support energy levels in adults
- Helps enhance/promote general health and wellbeing in adults
- Maintain/support healthy teeth in adults
- Maintain/support bone health in adults
- Maintain/support healthy cardiovascular system function in adults
- Maintain/support cognitive function/mental function in adults
- Maintain/support brain function in adults
- Enjoy your favorite treats in moderation
Completely eliminating entire food groups or treats from your diet not only isn’t healthy, it’s not sustainable long term and can even lead to overeating and weight gain later on. While it is best to limit things like refined sugars (candies, sweets, juice, breakfast cereals) and alcohol, learning to incorporate these items as small treats (if you want them!) will work better than trying to abstain from them 100%.
Nutrition is often more than half the battle in our overall journey to wellness. I’d love to talk with you more about a nutrition and exercise plan that meets your unique goals. Contact me today to get started!
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