Ten Tips For Maintaining A Well-balanced Diet


Published:

1. Take time to eat. Humans require food to be nourished. It’s that simple! Think of all the things you schedule in a week. Feeding yourself must be at the top of the list in order for you to accomplish all those other things well. Plan ahead. Prioritize meals. Respond to your hunger. Take time to eat. It’s a basic human need!

2. Enjoy your food. Savor the aroma and flavors of your food. Chew with intention and take delight in every mouthful. Eating is a pleasurable experience that engages all our senses, and the food on our plates deserves this careful attention. Sit. Slow down. Enjoy!

3. Spice it up. Herbs and spices boost foods with calorie-free flavors to make food even more exciting and delicious. As a bonus, many contain bioactive compounds that enhance health by supporting immunity and suppressing inflammation.

4. Create a feast for your eyes. Nature offers a rainbow of colors as fruits and vegetables that provide your body with vitamins, minerals, fiber, antioxidants, and other bioactive compounds that have positive health benefits. Eating a variety of fruits and vegetables is associated with lower blood pressure, decreased risk for cardiovascular disease, and lower risk for some cancers.

5. Feed your flora. Did you know that the human body has more bacteria cells than human cells? These bacteria help support good digestion, a strong immune system and healthy metabolism. Here are two simple ways you can keep your inner residents happy and healthy. First, eat a variety of fiber-rich foods such as whole grains, legumes (beans), fruits, vegetables, nuts and seeds. Secondly, eat fermented foods such as yogurt, pickles, olives, miso, sauerkraut, kombucha, fermented vegetables and kefir. Food that add good bacteria into the diet support the resident colonies.

6. Boost your brain. Mend your mind. The verdict is in! We know what nutrients the human brain needs to stay sharp! That list includes carbohydrates, B vitamins such as folate, and omega 3-fatty acids. To sharpen your brain power, think salmon and other fatty fish, walnuts, chia seeds, flax seeds, and folate-rich leafy greens and legumes. Choose your foods wisely for a brain that is wise!

7. Get back to your roots. Good food grows both above the ground and below, so don’t forget about those that grow in the dark! Root vegetables are packed with nutrition, and they store well for relatively long periods of time. All root vegetables, such as parsnips, rutabagas, carrots, beets, and fennel are filled with nutrients and can be prepared super easily.

8. Commune at the table. Eating together enhances the enjoyment of any meal. Turn off those distractions from all screens and cell phones and make it a practice to eat with others. Studies show that communing together solidifies family bonds and encourages communication. Plus, eating meals at home can be conducive to consuming more fruits and vegetables.

9. Raise a glass! We all know that staying hydrated is important. In addition to tipping back a glass of water, try herbal teas. The options are endless – green, black ginger, hibiscus, mint, and even some exotic ones like rooibos and roasted dandelion root. Tea is high in plant compounds called phytochemicals that have antioxidant properties and are linked with heart health, brain health and a reduced risk of cancer. So raise that glass, or that tea cup! A well-hydrated you is a nourished you!

10. Nourish the whole you. There are countless ways you can nourish the whole you. Nourish your body and brain by getting 7-8 hours most nights of restful, high-quality sleep so you feel rejuvenated and resilient enough to deal with whatever comes your way. Nourish your body and soul by getting outside into nature where you can feel the sun (or mist) on your face, walk in the park, smell the roses, hike the trails, cycle on the paths, or just play and have fun. Nourish your spirit by connecting with other people, including those you love. Hug your child, hug your mom or dad, hug your partner or spouse, hug your grandma. And laugh a lot. Because we all know that laughter is the best medicine to nourish all of you!

A National Nutrition Month Message from the faculty of the Department of Nutrition and Exercise Science at Bastyr University. Co-contributors: Cristen Harris, PhD, RDN, Associate Professor; Kelly Morrow, MS, RDN, Associate Professor; Patrice Savery, MS, Assistant Professor, Alexandra Kazaks, PhD, RDN, Associate Professor, and Debra Boutin, MS, RDN, Associate Professor.

See also:
Spring Food Renewal
Hungry In New England

Edit Module
Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags

Daily Astrology

July 21, 2018

Soothing trends make for sound sleep and good dreams. Night owls find themselves pleasantly wandering between worlds of dreamy idealism and creative inspiration. As the new day dawns the Scorpio Moon is harmonizing with Pluto in Capricorn. Chores are…
Edit ModuleShow Tags

Alternative Health Directory

Browse all listings »

Edit ModuleShow Tags
Edit ModuleShow Tags

Calendar

July 2018

Join us for a monthly gathering of like-hearted people to give and receive angelic energy healing. This session is a combination of group meditation and discussion, along with working in pairs...

Cost: Scale $5-$20 ($10 suggested)

Where:
Pathway Of Joy
884 Broadway, Suite 12
Upstairs in the Spiritual Renaissance Center building
South Portland, ME  04106
View map »


Sponsor: Pathway Of Joy
Telephone: 207-329-7192
Contact Name: Linda Huitt
Website »

More information

Show More...
Show Less...

This special 2-part evening offering. Earn your Integrated Energy Therapy® certification in two evenings, while leaving your summer days and weekends open to enjoy the season. Part 1 is...

Cost: $195

Where:
Pathway Of Joy
884 Broadway, Suite 12
South Portland, ME  04106
View map »


Sponsor: Pathway Of Joy
Telephone: 207-329-7192
Contact Name: Linda Huitt
Website »

More information

Show More...
Show Less...

What better way to end a busy day than with a little bliss. We'll support your body right where it is today and help you to open your spine to find more movement and flexibility. Begin and end...

Cost: $18

Where:
Body Love Wellness Center
484 Bedford St
East Bridgewater, MA  02333
View map »


Sponsor: Bliss Through Yoga
Telephone: 508-331-3564
Contact Name: Janice
Website »

More information

Show More...
Show Less...

Relax and restore this summer with free outdoor yoga classes on historic Rogers Field! We’re packing the lawn with yogis of all levels for yoga led by experienced practitioners from Dragonfly...

Cost: Free

Where:
Rogers Field
Devens, MA


Sponsor: Dragonfly Wellness Center
Telephone: 978-487-7181
Contact Name: Anne Ferguson
Website »

More information

If you are worried about getting Parkinson’s or have beginning symptoms, check out a free intro on how to rewire your brain from the inside. First and third Wednesdays of the month,...

Where:
, MA


Website »

More information

Show More...
Show Less...

Please note this event is held at an off-site location at the Double Tree Hilton in Danvers, MA There will be a book signing following the mediumship demonstration, and as part of your ticket...

Cost: $45

Where:
Double Tree Hotel
50 Ferncroft Road
Danvers, MA  01923
View map »


Sponsor: Circles of Wisdom
Telephone: 978-474-8010
Contact Name: Cathy Kneeland
Website »

More information

Show More...
Show Less...

July 20 - 22 The Chinese internal martial arts derive their extraordinary power from the conscious control of one’s subjective state-of-being and the use of jin (internal power)....

Cost: Please see our website

Where:
Eastover Estate & Retreat Center
430 East St.
Lenox, MA  01240
View map »


Telephone: 866-264-5139
Contact Name: Yingxing Wang
Website »

More information

Show More...
Show Less...

The mission of the 4th Annual Compassionfest is to unite like-minded people that believe in the values of being just, kindness, equality and compassion. We’ll gather for delicious vegan food...

Cost: Free

Where:
Whitneyville Cultural Commons
1253 Whitney Ave
Hamden, CT  06517
View map »


Sponsor: In Defense of Animals
Website »

More information

Saturday, July 21, 10:00am – 4:00pm & Sunday, July 22, 10am – 4:00pm With Patty Collinsworth Get the beginner certification before Linda Howe comes in person to teach a new...

Cost: $170

Where:
Circles of Wisdom
90 Main Street
Andover, MA  01810
View map »


Sponsor: Circles of Wisdom
Telephone: 978-474-8010
Contact Name: Cathy Kneeland
Website »

More information

Saturday, July 21, 10:00am – 5:30pm & Sunday, July 22, 10am – 3:30pm Instructor:  Peyton Pugmire What brings you joy and a sense of purpose?  These are your soul...

Cost: $160

Where:
Creative Spirit
80 Washington Street
Marblehead, MA  01945
View map »


Sponsor: Creative Spirit
Telephone: 617-817-4547
Website »

More information

July 21 - 22 NEMHoFest, is New England’s premiere metaphysical festival. This year’s line-up includes world renowned guest speakers and vendors from across the...

Where:
Augusta Civic Center
Augusta, ME


Website »

More information

The GFAF Expos are the greatest events on earth for those living a gluten-free or allergen-friendly lifestyle. Sample hundreds of products, meet with local and national brands, receive coupons and...

Where:
DCU Center
50 Foster Street
Worcester, MA
View map »


Website »

More information

Show More...
Show Less...
Edit ModuleShow Tags
Edit Module Edit ModuleShow Tags