Eating well doesn’t have to be complicated. Making smart decisions and creating healthy habits can go along way in promoting and maintaining optimal wellness. We are what we eat, and it is important to understand the effects certain foods have. Making informed decisions is essential in moving towards a healthier lifestyle. Overcoming bad habits makes a big difference in overall wellness. Determination and motivation are important in achieving and maintaining a healthy lifestyle. While it is important to consume mostly nutrient-dense foods don’t restrict the diet too severely. It is okay to eat some foods once in a while in moderation. The least nutrient-dense foods that should be limited are fast, processed & refined, and those that are high in sugar. For example, my sister makes an amazing cheesecake! But this is a special soul-food treat that I have once in a blue moon, not a few times a week!
Imagine a diet rich in nutrients aka whole foods nourishing and providing the body with optimal nutrition. But what are “whole foods” anyway? Whole foods are a huge variety of unprocessed foods all bursting with flavor, nutrients, and antioxidants. Fruits, vegetables, legumes, nuts, seeds, fish, shellfish, lean meat, and whole grains are a few examples. Rich in proteins, complex carbohydrates, fiber, and healthy fats whole food choices offer sustainable preventative health tactics by lowering the risk of disease through the promotion of wellness and balance within the body’s complex systems. Premium foods are superior to regular run-of-the-mill processed and refined foods providing fiber to keep us full and provide bulk for elimination, antioxidants to fight free radicals and the aging process, and nutrients to keep the entire body strong.
Choosing foods that are processed, refined, and high in trans fat is a sure way to gain weight, lower overall health, and promote disease. Processed foods are defined as any food that has been altered in any way during preparation. Foods can be minimally processed such as frozen produce or they can be heavily processed like frozen pizza. Refined foods are processed foods that have been stripped of the many nutrients they once had. Refined foods often contain artificial trans fat or partially hydrogenated oil (PHO’s) in them and are usually high in calories, sugar, fat, and sodium. A diet high in Trans fats increases the risk of cardiovascular disease. (1.) Eating foods high in trans fat increases the levels of bad cholesterol LDL and lowers the level of good cholesterol HDL. Although the FDA lifted the GRAS status of trans fats in 2015 and banned there use in products as of June 18, 2018, they have made exceptions to extend this date for some companies. (2.) Be sure to check the nutrition facts!
How can you make positive changes? Keep a food journal for two weeks! At the end of two weeks review your food journal and make the necessary changes in order to clean up your diet. There are many apps available that can help you track and evaluate your meals. Don’t forget to include your beverages! Exercise and stress reduction are vital parts in promoting overall wellness. Be sure to get adequate exercise and practice stress reduction techniques. Exercise is a great stress reducer but if your feeling extra stressed you may need to add in some more relaxation techniques. Mindfulness, gentle yoga, guided meditation, breathing exercises, aromatherapy, massage, and hydrotherapy are all great ways to help us relax and reduce stress.
The Holistic point of view maintains that the mind, body, and spirit must be balanced for optimal health. This means reducing stress, exercising, and eating a balanced nutrient-dense diet! Simple right? Remember you are what you eat. Record how you are feeling after a meal. Note how you feel after eating well vs. how you feel after making poor choices. This can be a very eye-opening strategy, as we don’t often relate our conditions to what we are eating. Rember the fuel types as an easy way to help you choose. Unleaded (regular-processed & refined/fatigue), plus (better-mix/basic), or premium (best-whole foods/energized & fabulous!), you want premium fuel 80-90% of the time!
When we bring awareness and mindfulness to what we are putting into our bodies we can make positive changes to promote long and healthy lives. We can change the way we live by making informed decisions while moving towards a healthier lifestyle. Chronic diseases are often a result of poor lifestyle decisions leading to sometimes lifelong needs for medical care and prescription medications. This is costly, time-consuming, and can be even more detrimental to overall health. Don’t hesitate and put off being healthy. Get motivated to make these important preventative healthy lifestyle changes and start feeling amazing again!
Here are a few benefits of living a Holistic Lifestyle
- Reduces Stress, Anxiety, and Depression
- Optimizes Nutrition
- Increases Energy
- Improves Sleep
- Promotes Balance
- Promotes Long-Term Weight Loss
- Decreases Illness
- Improved overall Vitality
Need more guidance? Feel free to reach out to book a Wellness Consultation with me! Consultations are a great way to help you get motivated and on the right track to optimal wellness!
These statements are for educational purposes only and have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
