Wellness Tips
The eating plan most synergistic with health is reminiscent of the Paleolithic nutrition eaten by
our ancestors. They ate highly nutrient dense foods such as fruits, vegetables, lean meats, essential fats and virtually no refined, overly processed fats and simple carbohydrates. For thousands of years, humans ate very simply: if it grew from the ground, fell from the trees, or ran across our path, we ate it.
It took thousands of years for our digestive systems to adapt to the addition of small amounts of grains and dairy products. There is no way we have adapted to the additives, preservatives, colorings, and flavourings that now dominate our food choices.
Even products like sugar have taken a very unnatural turn. Recent government research shows that in 1994, sugar consumption averaged 149 pounds per person per year! That’s a far cry from our sugar-free, hunter/gatherer days. Our bodies have not caught up with the dietary changes we made and the results are disastrous. The rates of heart attacks, type II diabetes, obesity, strokes, hypertension and gastrointestinal disorders just keep climbing. Fortunately, all of these symptoms can be greatly improved by positive dietary changes.
As a preventative medical physician and dietitian, our goal is to help our patients feel great. Health means more than being free from disease. Optimal health gives us energy and vitality, allowing us to reach our maximal state of physical, cognitive, and social well-being. Several critical lifestyle choices improve both mental and physical performance. These factors include:
- Hydration
- Antioxidant and Nutrient Balance
- Stable Blood Sugar Levels
- A Regular Fitness Program
Hydrate Yourself
Aim to drink at least 2 quarts (liters) of fluid daily. Our bodies are nearly 70% fluid and none of our systems function well when we are dehydrated. Many of our patients drink a cup of coffee with breakfast, diet cola with lunch, and a glass of wine or beer with dinner. In essence, they didn’t really drink anything all day because those fluids caused nearly as much fluid loss through urination as hydration. They find themselves tired, drinking more coffee and snacking, unable to reclaim their energy. What they need is fluid.
Drink hydrating liquids, such as pure water, green vegetable juices, or herbal teas.
Choose a cup of herbal tea in place of a snack or cup of coffee. The next time you feel tired and mentally slow, drink a glass of fluid and notice how much better you feel.
Enhance Your Antioxidant and Nutrient Balance
Have you ever walked into a room, only to forget what you were doing there? That state of forgetfulness is what we call "brain fog." Eating high-fat, low-nutrient food increases sluggishness and brain fog. Not surprisingly, poor food choices leave you stuck in your chair when you should be either up having fun or getting things accomplished.
In contrast, certain foods contain compounds that enhance your ability to regulate energy. Antioxidants are chemical compounds found in plant foods that are anti-aging and pro-vitality. These natural plant food compounds increase cellular performance. People report better cognitive and athletic performance when they eat a diet rich in antioxidants and nutrients.
Aim for at least 3-4 cups of colorful fruits and vegetables daily, such as broccoli, kale, tomatoes, blueberries, and oranges.
Prepare dishes that are flavored with aromatic spices and herbs (such as garlic, ginger, chili, and Italian herbs), as they enhance your food’s flavor and are packed with antioxidants.
Include 2-3 portions high fiber, starchy vegetables or nutrient dense carbohydrates such as yams, sweet potatoes, beans, corn tortillas, quinoa and brown rice
Stabilize Blood Sugar and Energy Levels
Specific foods cause sudden surges in blood sugar levels, followed by plunges. Most people know that eating sweets and sugar-packed foods causes them to feel jittery, irritable, and sluggish ninety minutes later. What many people don’t know is that most chips, white flour snacks, fluffy breads, and potato dishes do the same thing. All of these simple carbohydrate foods cause steep rises and falls in blood sugar levels, which impacts our mood, lowers long-term energy, and can lead to diabetes.
Focus upon eating three balanced meals daily and 1-2 planned snacks.
For prolonged energy, choose meals made with sustaining carbohydrates, such as beans, colorful vegetables, and most fruit, as well as special grains, such as wild rice, quinoa, and barley
Enjoy Daily Fitness
Enjoy regular aerobic activity, which means continuous activity that raises your pulse rate for at least 20-30 minutes, increases your energy and efficiency.
When you exercise aerobically daily, your mental performance increases at least 10%. So, out of your 120 waking hours per week, if you invest just 45 minutes five days per week to aerobic activity, your net gain yields seven extra hours of bonus time every week.
Maximize Your Potential!
You can enhance your productivity. Drink hydrating fluids, splurge on antioxidant and nutrient rich foods, invest in sustaining rest, and enjoy a regular fitness program. These choices will lead you to your optimal state of function. With that foundation, you can start fulfilling your wildest dreams.
(See our book – Nourishing Wellness- A Path to Holistic Wellness Wealth for more details and meal ideas)
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