It’s a new year, help be a healthier you. Here are some simple rules for getting back on track.
Eat Your Fruit and Veggies!
What does this mean? Avoid processed foods and eat foods in their natural state. Vegetables and fruits are filled with antioxidants, phytonutrients, vitamins and minerals. These are the items you need to support a healthy body. Eating a wide variety of different-colored fruits and veggies is always a healthy choice. When you look at your plate make sure 80% is fresh or lightly cooked vegetables.
Minimize Processed Food Intake.
Foods that are processed usually come in a box or bag and have a long shelf life. These include things like crackers, chips, cookies, cereals, and cake mixes, and they have little to no water content. Processed foods can contain unhealthy fats (see next).
Eat Healthy Fats.
Avocado, coconut oil, olives, nuts, seeds, unheated olive and flax oil, clean salmon, and nuts are all items that include healthy fats. Healthy fats are important for providing energy, healthy cell membranes, and hormone balance. Stay away from margarine, vegetable shortening, fried foods, and anything with “partially hydrogenated” oil listed in the ingredients.
Make Your Meals with Love.
Sharing meals and making them with love will not only allow you to take time to connect offline, with those you love, but also allows you to see exactly what you are eating/cooking. Create community and connection with your family and friends by getting creative with healthy recipes that inspire conversation and nourish those you care about.
Drink 8 glasses of filtered water a day. Our body is about 60% water; drinking enough water maintains fluid balance, which transports nutrients, regulates body temperature and digests food. Dehydration lowers energy levels and brain function. Proper hydration also promotes healthy bowel movements, keeps our skin clear and flushes toxins. You can infuse your water with fresh herbs, fruit, or a dash of honey for sweetness.
Eat with the Seasons.
Buying produce from farmers markets is a great way to see what’s fresh and seasonal in your area. In the cooler months, eat more warming foods like soups, hot teas, and warming spices like cinnamon, pepper, and garlic. In the warmer months, eat more cooling foods like fresh green juices, salads and ingredients like lettuce, cucumbers, watermelon and cooling spices like peppermint, fennel, and cilantro.
Do Not Overeat.
Overeating can result in symptoms such as fatigue, slow metabolism, water retention, loose stool and a feeling of heaviness. Try not to overload your plate with large portions. Make sure vegetables take up the largest percentage when possible.
Have a happy, healthy New Year!