Healthy eating isn’t a goal, it’s a way of living. Anonymous
Tomorrow is National Nut Day. Yep, it’s a thing. For most of us, nuts are a terrific addition to our healthy eating regime. I keep bags of almonds, walnuts, and pecans in my freezer all the time (bulk buying is much more economical). However, to some (like my granddaughter, Tuscany) nuts are deadly. Those who have severe nut allergies have to carry epipens and be prepared at all times for an accidental nut encounter. Please be respectful of those with allergies.
For those who can eat them, here’s what’s good about nuts:
- Nuts are high in fat, low in carbs, and a great source of several nutrients, including vitamin E, magnesium, and selenium.
- Nuts contain antioxidants known as polyphenols, which may protect your cells from damage caused by free radicals.
- Research suggest that nuts may reduce inflammation, especially in people with diabetes, kidney disease, and other serious health conditions.
- Many nuts are high in fiber, which can reduce disease risk, help keep you full, decrease calorie absorption, and improve gut health.
Affirmation: I eat healthy nuts every day. Occasionally I will also act like a nut!
Coaching questions: Are nuts part of your healthy eating plan? If not, give them a try.
Photo by Maksim Shutov on Unsplash
Eat food. Not too much. Mostly plants. Michael Pollan, author of In Defense of Food: An Eater’s Manifesto
For most of us, our guts are screaming, “Eat more plants!” This is because our gut needs friendly bacteria to help digest our food, fight pathogens, maintain a heathy weight, and fend off some diseases, including cancer. Research has shown that if you want more friendly bacteria, which relies on fiber to flourish, you should eat more plants.
All whole plant foods provide some fiber but these superstars will help you reach a goal of the recommended 22 to 28 grams per day.
- Navy beans – 1 cup cooked – 19.1 grams
- Lentils – 1 cup cooked – 15.6 grams
- Black beans – 1 cup cooked – 15 grams
- Green peas – 1 cup cooked – 8.8 grams
- Avocado – 1/2 large – 8.5 grams
- Bulgur – 1 cup cooked – 8.2 grams
- Raspberries – 1 cup – 8 grams
- Pear – 1 medium – 5.5 grams
- Brussel sprouts – 1 cup cooked – 4.1 grams
- Oats – 1 cup uncooked – 4 grams
Source of list: Experience Life magazine
Affirmation: I eat plants.
Coaching questions: What is your gut telling you about your diet? Are you listening? What’s one thing you will do this week to move towards having a healthier gut?
Photo by ja ma on Unsplash
Mindful eating is about awareness. When you eat mindfully, you slow down, pay attention to the food you’re eating, and savor every bite. Dr. Susan Albers, author, psychologist
My husband and I have a couple of Christmas parties this weekend so I’ve been thinking about how to cope with the party food. So much sugar, carbs, fat, alcohol. Yikes! Here are a few tips I’ve found:
- Don’t show up hungry. Eat something nutritious before the party and you’ll be less tempted.
- Be clear about your health goals. Now is a good time to review your plan—lose weight, lower sugar consumption. What’s your intention?
- Align your actions with your goals. Spur-of-the-moment food choices are made when you forget what it is you want and do the opposite.
- Stay hydrated. Drinking water positively affects your overall health, your cognitive function, concentration and alertness.
- Enjoy. When you do indulge, notice what it is you are eating, be mindful of the texture, taste, smell, and enjoy the experience.
Affirmation: I eat mindfully.
Coaching questions: What’s your holiday eating plan? What will you do to enjoy the season and take care of your health at the same time?