Healthy Eating
Healthy Eating: Whether it’s body weight, disease prevention/reversal, athletic performance, family history of disease or inflammation, pick a nutrition plan* that supports your health goals. The top healthy eating nutrition plans maximize plant-based food, minimize animal-based foods and avoid highly processed foods. *Mediterranean, DASH, Flexitarian, TLC, Anti-Inflammatory. Make healthy eating a lifestyle choice.
Processed Foods: Any whole food that has something added or removed from it or doesn’t look like its original form is processed. Processed foods range from minimally processed (e.g., cleaned, chopped, milled, canned, liquified) to highly/ultra-processed food (containing manufactured ingredients). Eat foods closest to their original state and you will be making healthier food choices.
Whole Food Plant Based Nutrition: Whole Food Plant Based nutrition is based on meals prepared using whole grains, fruits, vegetables, legumes (beans, peas, and lentils), nuts, and seeds. Whole food plant-based nutrition is a major part of the top healthy eating nutrition plans. Add plant foods to your daily meals to support your health goals.
Blue Zone Diets: The Blue Zone regions are regions where the oldest & healthiest people live (Sardinia, Italy; Okinawa, Japan; Nicoya Peninsula, Costa Rica; Ikaria, Greece; Loma Linda, California, USA). Their meals are 95 to 100% plant based. The average consumption of meat is 2 ounces five times a month and fish is 3 ounces three times per week. Eggs, dairy and sugar are eaten in limited amounts. Living longer & healthier by learning more about the Blue Zones.
Alcohol: Alcohol is a toxin. If you are going to drink alcohol, the best way to drink it is in small amounts and with a meal. If you don’t drink alcohol, don’t start as the health benefits don’t outweigh its toxins. And remember that drinking guidelines are not a daily recommendation or an average over several days. It’s a limit and less than the limit is encouraged. And, if you or others think you are drinking too much, you probably are.
Food Reflections: Reflect on every food choice and quantity that you eat. Food Reflections will help you reach your health goals. With every bite you take, reflect on how it will help you with your weight, blood pressure, blood glucose, cardiovascular system, inflammation, cholesterol & mental status. Occasionally, you might let your taste buds win, but that occasional indulgence should not stop you from achieving your health goals.