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With a new year approaching, renewing our daily diet and exercise routines will be at the top of most of our lists. I am certainly in that number as I’ve gained over 30 lbs weighing the most ever in my adult life. Re-prioritizing exercise and a holistic diet can be daunting, but I’m not as intimidated because I have an arsenal of tools and knowledge regarding diet.
In the fast-paced world we live in, maintaining a healthy lifestyle is more crucial than ever. I would love to embark on a journey of holistic living with my TBE tribe this year. This year is especially unique as I am approaching my 40th birthday next November. It is essential to focus on the intersection of nutrition, wellness, and self-care. They go together real bad.
I revisited my conversation with Amber Gordon, where we talked about holistic nutrition and what it means.
Here are some key takeaways from a Certified Holistic Nutritionist. Amber’s mission is to help women restore their gut while maintaining and preventing chronic illness.
Eat the Rainbow: Plate Composition
A holistic diet begins with what we put on our plates. Have you heard the statement, eat the rainbow? This means every meal should include a colorful mix of nutrients, balancing protein, fat, and fiber. The significance lies not only in the selection of food but also in understanding the role these components play in our overall well-being.
Here are some ways to eat the rainbow:
- Red fruits and vegetables
These contain lycopene, which improves heart health, decreases prostate and breast cancer risk, contributes to stroke prevention and increases brain function. Good sources of lycopene include tomatoes, beets, radish, cherries, strawberries, red onions and red peppers. - Orange and yellow fruits and vegetables
These contain carotenoids, which reduce the risk of heart disease and inflammation, strengthen the immune system, build healthy skin and improve vision. Good sources of carotenoids include carrots, winter squash, apricots, yellow peppers, sweet potatoes, bananas, pineapple, mangoes, pumpkins, peaches and oranges. - Green fruits and vegetables
These contain indoles and isothiocyanates, which may help prevent cancer. Typically, these foods are high in vitamin K, potassium, fiber and antioxidants. They also contain folic acid, which helps prevent neural tube defects in babies. Good sources include spinach, arugula, broccoli, Brussels sprouts, avocadoes, kiwis, green tea, asparagus, fresh green herbs, kale and artichokes. - White and brown fruits and vegetables
These contain flavonoids and allicin, which have anti-tumor properties. They also can reduce cholesterol and blood pressure, improve bone strength and decrease risk of stomach cancer. Good sources include onions, mushrooms, cauliflower, garlic and leeks. - Blue and purple fruits and vegetables
These contain anthocyanins and antioxidants, which are associated with improved brain health and memory. They also help lower blood pressure and reduce the risk of stroke and heart disease. Good sources include blueberries, blackberries, eggplant, figs, purple cabbage, concord grapes and plums.
© Photo by Taryn Elliott from Pexels
© Photo by R.F. Studio from Pexels
Choose healthy fats and proteins.
Protein Powerhouses
Proteins are the building blocks of life. Opt for lean meats like chicken and turkey or explore plant-based options such as beans and mushrooms. These choices provide essential amino acids, fostering muscle health and overall vitality.
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Every meal should have a protein, fat, and a fiber.
Make Fiber Rich Choices
Fiber is a key player in digestive health. Dark leafy greens, fruits, and whole grains like quinoa offer a plethora of nutrients while promoting a healthy gut. Embracing these foods contributes to sustained energy levels and supports weight management.
Choose Healthy Fats
Not all fats are created equal. When cooking, opt for oils like sesame seed, grape seed, or avocado (for cold use). These fats not only enhance the flavor of your meals but also provide essential fatty acids, crucial for brain health and nutrient absorption.
Avoid Processed Foods
In a world abundant with processed temptations, adopting a mindful approach to food choices becomes paramount.
The key lies in understanding which processed foods to limit or avoid altogether:
Processed foods to avoid –
- Refined Sugars and Processed Snacks. All too familiar examples include chips, candies, cookies, and cakes that often harbor refined sugars and unhealthy fats. Limiting these treats supports weight management and reduces the risk of various health issues.
- Choosing Sprouted Breads. Not all bread is created equal. Opt for sprouted varieties like Ezekiel or Spelt, which undergo fewer processing steps. These choices provide a nutrient-dense alternative to traditional processed bread.
Have Stratchy Vegetables in Moderation
While vegetables are generally a nutritional powerhouse, starchy varieties like corn may not process well for everyone. Moderation is key, allowing you to enjoy your favorite foods without compromising digestive health.
Conclusion
As we navigate the intricate web of nutrition, wellness, and holistic living, the key lies in balance and mindfulness. From crafting well-rounded plates to supplementing wisely and making conscious choices about processed foods, each decision contributes to a holistic approach to well-being.
In the words of Amber, the advocate for holistic living, “It’s about nourishing your body with intention, embracing whole foods, and fostering a harmonious relationship with what you consume.”
Embark on this holistic journey, discover the power of mindful nutrition, and witness the transformative impact on your overall well-being. After all, wellness is not a destination; it’s a lifelong journey of self-love and care.
https://www.youtube.com/watch?v=GpEDc4-hRoA
https://achs.edu/academics/departments/accredited-online-holistic-nutrition-degrees/
https://newsnetwork.mayoclinic.org/discussion/eat-the-rainbow-for-good-health/
