By Deborah Dittner
As we begin a new year, many think of making New Year’s resolutions. When this occurs, many fall off the wagon within the first few weeks to a month or so.
Could this be because the resolutions made are rigid, have goals that are not realistic at the time or just simply not what is actually needed?
Resolutions are often made to decrease weight, get in better shape or begin a new way of living. These resolutions are to encourage a healthier lifestyle so enjoyment may occur for years to come.
What you put into your body may be the most important thing in determining the many aspects of your health.
Making healthy changes to your daily nutrition will make all the difference, not just for today or tomorrow, but for many tomorrows and years to come.
Maintaining a healthy eating pattern takes planning and will make all the difference in your overall health adding years to your life.
What is a “healthy eating pattern”, you say?
Eating whole nutrient dense foods rich in vitamins and minerals consisting of balanced portions of fat, fiber and protein where half of your plate consists of colorful veggies (eat the rainbow), and limiting processed foods, sugar, and saturated fats. Adding more vegetables and fruit to your eating plan can begin by adding a new vegetable or fruit per week. Or you may want to prepare your choice in a different way than you usually do (example: roasted veggies such as beets which bring out the sweetness instead of adding sliced beets to a salad).
Eating cruciferous and a rainbow of veggies chock full of antioxidants and boosts metabolism. Vegetables such as broccoli, kale, spinach, salad greens, Brussels sprouts, cauliflower, Bok choy, arugula, Swiss chard, cauliflower…I could go on and on, detoxify and support the liver, provide fiber, and help to decrease inflammatory markers. Raw, steamed, or grilled can be a staple to any dining table. Aim for a minimum of three to five servings daily.
Eating a rainbow of antioxidant rich fruits aid against metabolic syndrome and heart disease. Fresh fruit is harder to come by here in the northeast this time of year but you can purchase frozen as those are picked at prime ripeness then frozen for you to enjoy during colder months.
Omega-3 fats are a necessary component for weight loss, brain health, and preventing cognitive decline and depression. Eating small fatty fish such as sardines, anchovies, and wild caught salmon also benefit auto-immune conditions. Monounsaturated fats consist of avocado (my favorite), olive oil, and a variety of nuts. Vegetarian sources are flax seeds (also good for blood pressure), chia seeds, and hemp seeds (the most digestible protein).
To balance the gut, it’s important to add probiotics into the diet. Probiotics aid in weight management, and play an important role in the digestion and absorption of nutrients from whole nutrient dense foods. Include fermented veggies such as sauerkraut, pickled beets, cucumbers, and plain, probiotic-rich yogurt.
Now it’s time to spice things up! A variety of herbs and spices will aid in nutrition, proper digestion, anti-inflammatory properties, and boosting the immune system. If you haven’t already, experiment with any or all of the following: curcumin, parsley, garlic, ginger, oregano, cilantro, cinnamon, thyme, chili powder, and fenugreek. Herbs that aid in digestion are chia seeds and licorice.
Hydration is important and what better way than to add tea to your daily regimen. Tea, either black or green, will boost energy, boost metabolism, aid in the prevention of heart-related conditions, detoxify the liver, and assist in weight loss. Drinking half your weight in ounces of water (example: weight 140 lbs. divided by 2 = 70 ounces water) provides overall moisture and flushes the system of toxins.
Eating whole nutrient dense foods, minimally processed foods, and don’t forget water for hydration – this will lead you in the right direction for a better tomorrow. Fueling your body with nourishing foods will support your overall well-being giving you more energy, better sleep, and a clear mind leading to better aging.
Deborah Dittner is a family nurse practitioner and health consultant. Her mission is to transform as many individuals as possible through nutrition and lifestyle changes. www.debdittner.com