10 Improvements You Can Make to Your Diet RIGHT NOW
Eat a PLANTS FIRST Diet
1) Eat lots of plants – the fresher and more colors the better. Fill half of your plate with fruits and veggies for lunch and dinner. Eat approximately 10 servings of fruits and vegetables daily. which could be interpreted as 2 servings from each color category. 80% of Americans fall short in every color category of phytonutrients.
Eat some raw as adding heat breaks down B vitamins, folate and vitamin C levels in peas, beet greens, Brussels sprouts, broccoli, cauliflower, kale, spinach, and turnip greens.
Eat others cooked as this increases bioavailability and lycopene in red, orange, and yellow foods like tomatoes, carrots & sweet potatoes.
Eat MORE Lean Protein
2) Whether you are lifting weights, running races or playing with your kids and grandkids, you need protein to promote muscle growth, maintenance and repair. After you turn 40 you may lose up to 10% of muscle mass per decade. Insufficient protein intake can lead to a weakened immune system, heart problems, and respiratory issues. Many studies have also observed that protein helps with greater satiety, weight loss, fat mass loss, and the preservation of lean mass. Include complete protein sources with every meal and snack!
Choose lean sources: chicken, fish, eggs, lean cuts of beef, dairy, edamame, tempeh, quinoa, & rice & beans.
Create a HEALTHY Seafood Habit
3) If you aren't routinely eating seafood, start now! Eating seafood regularly helps reduce the inflammation that is linked to dementia, type 2 diabetes, heart disease and obesity. One to two 3 ounce servings of fatty fish per week will ensure that you are getting enough healthy Omega-3 fats which may reduce your risk of heart disease by 40% and limit anxiety. Stop taking fish oil supplements and start eating the real deal.
Choose: salmon, tuna, sardines, halibut or mackerel.
Drink PLENTY of Water
4) Approximately 70% of the human body is water, and our blood is 90% water. It supports may functions in the body including; kidney function, nutrient absorption and digestion, blood pressure maintenance, body temperature regulation, delivery of oxygen throughout the body, and skin health. While there is no universally agreed quantity of water that is recommended to consume daily, approximately 75% of Americans are chronically dehydrated.
Start with a glass of water first thing in the morning and remember to drink throughout the day (up to 3 liters). Also eat high water volume foods like cucumbers and melons.
FEED Your Gut Fermented Foods
5) It's hard to ignore the latest information about having a healthy gut. Medical professionals from dietitians to dermatologists are looking to gut health as a key indicator of the overall health of their clients and patients. Researchers have determined connections between gut health and improved digestion, immunity, mood, energy, metabolism, skin and sleep. Maintaining a healthy gut may also be the key to limiting inflammation and promoting longevity.
Choose healthy gut promoting fermented foods like sauerkraut, kimchi, fermented soy products like tempeh and miso, and kefir; Also include other gut promoting foods like dark leafy greens, broccoli, asparagus, seaweed, sunchokes, jicama, ground flax seeds, bananas, apples, garlic, and high fiber whole grains and beans.
KEEP Your Vitamin D Levels in Check
6) Actively seek out the 'sunshine' vitamin. Over 40% of Americans are deficient in this muscle and bone health supporting vitamin. Low blood levels of vitamin D have been associated with increased risk of death from cardiovascular disease and cognitive impairment. Deficiencies can occur for a number of reasons: Low consumption over time which is likely if you follow a vegan diet, exposure to sunlight is limited, or you have dark skin.
Choose fatty fish (tuna, mackerel salmon), egg yolks (yes, the yolk is good for you), and dairy and fortified cereal sources.
Make Magnesium a PRIORITY
7) Most people get about 80% of the recommended 400mg per day of magnesium. This nutrient serves as an important cofactor in more than 300 functions in the body including; protein synthesis, muscle and nerve function, blood pressure regulation, and most importantly it is a requirement for energy production. A magnesium deficiency man increase blood levels of C-reactive protein a key marker for heart disease (see previous page). Signs if a magnesium deficiency include; muscle cramps, numbness and tingling, or abnormal heart rhythm.
Choose avocado, whole grains, spinach, black beans, pumpkin seeds, quinoa, almonds, cashews, peanuts, dates, and dark chocolate.
LIMIT Intake of Alcohol
8) Moderation is the key. The research is mixed on recommended consumption, but experts do agree that moderation is important and if you currently don't drink, don't start. What experts can agree on is that excessive consumption isn't good. Alcohol, when consumed in large quantities can negatively effect your heart, brain, immune system, liver and kidneys, metabolic function, and can interfere with many other bodily tasks including digestion and nutrient storage. Alcohol can reduce blood sugar, causing cravings for sugar.
Limit to 2-3 drinks per week. Tips to help limit alcohol consumption: drink sparkling water, actively work on stress relieving activities, and seek out support.
GET Some Sleep
9) The truth here is that you are probably not getting enough sleep. An optimal 6 to 8 hours per night will help with memory and focus, keep your mood and appetite stable, keep your immune system healthy and balanced, and help you recover from daily stress. Sleeping for less than 6 hours per night may increase your risk for stroke, diabetes, heart disease, and obesity. Pay attention to the following warning signs that you need sleep; forgetful or make mistakes, fatigued or lack of energy, irritability, or you rely on caffeine to get through the day.
Tip to ensure good sleep hygiene: create a dark space, disengage from stimulating (ie. backlit electronics like tv's, computers and cell phones) activities 1 hour before bed time, create an ideal climate of 68 degrees, maintain a regular sleep schedule, create a bedtime routine (shower, read, drink calming tea,) and avoid spending time awake in bed. If you can't fall asleep within 15 minutes, get out of bed and engage in some restful activities like reading or writing.
LEARN How to Cook
10) Turn cooking your new hobby. It may be the best thing you can do for you and your health.