Insight #1: Eat Whole Foods to Reduce Inflammation
Inflammation is a major problem that affects many people, and it can lead to serious health issues. By focusing on eating whole foods that are minimally processed, you can reduce inflammation in your body. Try incorporating more fruits, vegetables, and legumes into your diet. This will provide your body with the nutrients it needs to fight inflammation and promote overall health.
- Try swapping out processed snacks for fresh fruit or raw veggies with hummus. This includes things like homemade parfait. Homemade parfait should not include Cheerios and dairy, especially for young children.
- Add more plant-based proteins like lentils, chickpeas, or nuts to your meals.
Insight #2: Include Healthy Fats in Your Diet for Optimal Brain Health
Many people are afraid of fats, but they are essential for optimal brain health. Omega-3 fatty acids, found in nuts and seeds, are especially important for brain function. Incorporating healthy fats into your diet can also help you feel fuller longer, which can prevent overeating.
- Add a tablespoon of chia seeds or flaxseeds to your morning smoothie.
- Snack on a handful of almonds or walnuts for a quick and healthy pick-me-up.
- Eliminate the use of oils. It is concentrated fat with no fiber.
Insight #3: Prioritize Fiber-Rich Foods for a Healthy Gut
A healthy gut is essential for overall health, and one way to promote gut health is by prioritizing fiber-rich foods in your diet. Fiber-rich foods, like fruits, vegetables, and legumes, feed the beneficial bacteria in your gut. This can improve digestion, boost your immune system, and support brain health.
- Try adding a serving of leafy greens to each meal.
- Snack on fruits for a fiber-rich snack.
- Try making cruciferous vegetables a staple in your savory meals.
Insight #4: Avoid Refined Sugars to Improve Heart Health
Refined sugars are a major contributor to health problems such as weight gain and obesity, type 2 diabetes, and heart disease. Refined sugar also affects cognitive health.
Being creative means combining things in new ways, and it depends on a part of the brain called the hippocampus. The hippocampus is affected by things like how fit you are, how much body fat you have, and what you eat. In studies with animals, eating a diet high in sugar and saturated fats can hurt the hippocampus and make it harder to think creatively. But not many studies have looked at how diet affects creativity in kids. This study looked at how different parts of kids’ diets, like sugar and fiber, were related to creativity. Kids who ate more sugar did worse on tests of creativity, while kids who ate more fiber did better. This is important because the hippocampus is important for learning and memory, as well as creativity.
Since most of us make our money from creative endeavors and solving problems with creative solutions, this should be the inspiration you need to get off the sugar train. This includes sugary drinks like soda, as well as baked goods and processed foods.
If you order catering for your team or you are a caterer, you can help your team or clients get healthier by not even offering sodas.
- Choose water, sparkling water, or unsweetened tea as your go-to beverages.
- Use fresh fruit to sweeten desserts instead of added sugars. Date syrup is also a healthy option if you need that texture for baking but still want to protect your brain and heart.
- Check nutrition labels and avoid foods with added sugars.
Insight #5: Eat a Variety of Colors for Optimal Nutrition
Eating a variety of colorful fruits and vegetables is essential for optimal nutrition. Different colors indicate different nutrients, so aim to eat a rainbow of fruits and veggies each week. This will provide your body with a wide range of vitamins, minerals, and antioxidants.
- Experiment with different fruits and veggies to add variety to your diet.
- Try different recipe books to learn how other people are seasoning their veggies and salads. This one is a go to for me. I also really like this one.
- Make a colorful salad with different types of greens and veggies.
Insight #6: Drink Water Throughout the Day for Hydration
Hydration is key for overall health, and drinking enough water can prevent dehydration and promote healthy skin, digestion, and energy levels.
Our kidneys play a crucial role in removing waste from our blood and keeping our bodies healthy. But did you know that water is key to making this happen? When we drink water, it helps our kidneys function properly by allowing them to flush out waste in the form of urine. Not only that, but water also helps keep our blood vessels open, making it easier for blood to flow to our kidneys and deliver essential nutrients. On the other hand, when we don’t drink enough water and become dehydrated, it can make it much harder for our kidneys to do their job. So next time you reach for your water bottle, remember that staying hydrated is essential for the health of your kidneys and your overall wellbeing.
- Keep a reusable water bottle with you throughout the day. I love the glass ones like these.
- Add fresh fruit or herbs to your water for flavor.
Insight #7: Practice Mindful Eating for Better Digestion
Many people struggle with digestive issues, and practicing mindful eating can help. This means paying attention to your hunger and fullness cues, eating slowly, and savoring your food. It can also help to eliminate distractions like TV or phones during meals.
- Take a few deep breaths before starting your meal to calm your body and mind.
- Chew your food thoroughly and put your fork down between bites.
- Focus on the taste, texture, and aroma of your food to fully enjoy your meal.
Insight #8: Prepare Meals at Home for Better Control over Ingredients
Preparing your meals at home can be a great way to have better control over the ingredients in your meals. This can help you avoid added sugars, unhealthy fats, and other additives that can be found in processed foods. It can also be a fun and creative way to explore new foods and flavors. This is a major key if you are telling yourself you want to live to 100 and beyond. It can be done but not if we are out buying and eating trash food.
- Plan your meals ahead of time to make meal prepping easier.
- Experiment with different spices and herbs to add flavor to your meals.
- Save time by making your meals not too complicated. Go for raw food meals that are simple and satisfying, instead of gourmet raw that takes hours.
Insight #9: Eliminate Processed Foods for Better Health
Processed foods are often high in unhealthy fats, added sugars, and sodium. They can contribute to weight gain, inflammation, and other health issues. To improve your health, eliminate processed foods.
- Choose whole foods like fruits, veggies, and legumes as the basis of your meals.
- Check nutrition labels and avoid foods with added sugars, unhealthy fats, or high sodium.
- Learn to prepare simple, whole food meals at home.
Insight #10: Listen to Your Body for Optimal Health
Ultimately, the best way to eat for a healthy lifestyle is to listen to your body. Pay attention to how different foods make you feel, and adjust your diet accordingly. This can help you find the right balance of nutrients for your individual needs.
- Keep a food journal to track how different foods affect your body.
- Experiment with different foods to find what works best for you.
- Work with a certified integrative nutrition health coach to get personalized support and guidance.
By implementing these top 10 strategies for eating for a healthy lifestyle, you can improve your overall health and wellbeing. Whether you’re looking to reduce inflammation, boost brain health, or improve gut health, these insights provide actionable tips and advice to help you achieve your goals. So what are you waiting for? Start incorporating these tips into your daily routine and see the benefits for yourself!
Below is an example of a healthy quick meal you can make, sprouted yellow split pea on a bed of kale with slices of avocado.
🛒 Thrive Market – get your sprouted yellow split peas and spices here. Get 40% off your first order.
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The information provided in this broadcast is for educational purposes only and is not intended as medical advice. These statements have not been evaluated by the food and drug administration, or the equivalent in your country. Any products/services mentioned are not intended to diagnose, treat, cure, or prevent disease.
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