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

December 15, 2017

This void of course Moon Friday is an interesting proposition. Much feels as though it is in limbo. Initiative is lacking. Mercury’s retrograde carries the winged communications whiz into a morning conjunction with Venus. The pair contribute to a…
Edit ModuleShow Tags

Alternative Health Directory

Browse all listings »

Edit ModuleShow Tags
Edit ModuleShow Tags

Calendar

December 2017

Free admission, 10%-20% discounts! Quality crystals, minerals and jewelry! We have an amazing display of merchandise for your viewing pleasure and purchase. We constantly add new items to our...

Where:
Cape Cod Center for Whole Health
116 State Road
Sagamore Beach, MA
View map »


Sponsor: Down to Earth Crystals and Minerals
Telephone: 508-680-6195
Website »

More information

Show More...
Show Less...

The Daoist Benevolent Association offers free classes on traditional Wudang style tai chi. 

Cost: Free

Where:
Brown School
42 Milk St Newburyport
Newburyport, MA  01950
View map »


Sponsor: Daoist Benevolent Association
Telephone: 978-462-4617
Contact Name: Barbara
Website »

More information

Show More...
Show Less...

Join Diane Lewis, psychic medium, for this very special holiday presentation. Be a part of this exciting evening as Diane connects to spirit, bridging the gap and gently bringing forth messages...

Cost: $40 per person

Where:
Hillcrest Country Club
325 Pleasant Street
Leicester, MA
View map »


Sponsor: Hillcrest Country Club
Telephone: 617-645-6415
Contact Name: Diane Lewis
Website »

More information

The Daoist Benevolent Association offers free classes on traditional Wudang style tai chi. 

Cost: Free

Where:
Brown School
42 Milk St Newburyport
Newburyport, MA  01950
View map »


Sponsor: Daoist Benevolent Association
Telephone: 978-462-4617
Contact Name: Barbara
Website »

More information

Daoist Priest Zhou Xuanyun teaches traditional Wudang style kung fu.

Cost: $110/month

Where:
Boston Ultimate Fitness
72 Beach Street (4th Floor)
Boston, MA  02111
View map »


Sponsor: Daoist Gate Wudang Arts
Telephone: 508-245-8305
Contact Name: Zhou Xuanyun
Website »

More information

Beginning, Tuesday, November 7th, 2017 Clarity. Knowledge. Personal transformation. No matter what you’re looking to find more of, Kabbalah 1 is the first step in your lifelong journey of...

Cost: 8 Weeks, $49.95

Where:
WeWork
31 St. James Ave
Boston, MA  02116
View map »


Sponsor: Kabbalah Center
Telephone: 1.800.522.2252
Website »

More information

Show More...
Show Less...

Do you find it a challenge to quiet your mind? In Raja Yoga the mind is described as the generator of thought that resides within the soul. It is the one thing we can control in life. We simply...

Cost: Free

Where:
Inner Space Meditation Center & Gallery
1110 Massachusetts Ave.
Cambridge, MA  02138
View map »


Telephone: 617-547-1110
Website »

More information

Don’t let the hustle and bustle of the holiday season drain you! Come join us for a holiday healing meditation and Reiki session with Judy and Geri. This session will start off with...

Cost: $25

Where:
Holistic Wellness Center
18 North Meadows Road, Unit 12B
Medfield, MA   02052
View map »


Telephone: 508-359-7400
Website »

More information

Please join us at our monthly meetings, second Wednesday each month in Northboro, MA. Stay inspired and create collaborative professional relationships. A welcoming community working for the...

Where:
First Parish Unitarian Church Hall
40 Church Street
Northborough, MA  01532
View map »

More information

Weekly yoga classes with Rev. Michelle Caron, RMT, CYT, ZIN of Harmony Way on Wednesdays at 12:15 PM and Fridays at 9:30 AM at the Wilbraham Senior Center. Class welcomes all ages and uses a...

Cost: $5

Where:
Wilbraham Senior Center
45 Post Office Park, #4502
Wilbraham, MA  01095
View map »


Sponsor: Harmony Way
Telephone: 413-636-2475
Contact Name: Rev. Michelle Caron, RMT, CYT, ZIN
Website »

More information

Show More...
Show Less...

Come join Mary Budrose on October 17, November 14, December 14, from 7-8pm to learn more about the The Budrose Center For Spiritual Growth healing program and experience a chakra balancing...

Where:
Budrose Center for Spiritual Growth (Blossom Healings)
54 Main Street
Topsfield, MA  01983
View map »


Telephone: 978-561-1687
Contact Name: Mary Budrose
Website »

More information

Qigong and tai chi are 2500+ year old healing arts originating in China. These moving meditations offer unique health benefits that western medicine is integrating into treatment plans. By...

Cost: $12-$17 per class

Where:
Dragonfly Wellness Ceneter
176 Jackson Road
Devens, MA  01434
View map »


Sponsor: Cultivating Qi
Telephone: 978-856-8118
Contact Name: Dave Crocker
Website »

More information

Join us in the Northeast Reiki Center classroom in Framingham for a Reiki Circle in the Usui Reiki System of Natural Healing. We are a gathering of Reiki practitioners and others interested in...

Cost: Free

Where:
Northeast Reiki Center
61 Nicholas Road, Suite B2
Framingham, MA  01701
View map »


Sponsor: Northeast Reiki Center
Telephone: 508-808-5696
Contact Name: Lou Orsan
Website »

More information

Show More...
Show Less...

Weekly yoga classes with Rev. Michelle Caron, RMT, CYT, ZIN of Harmony Way on Wednesdays at 12:15 PM and Fridays at 9:30 AM at the Wilbraham Senior Center. Class welcomes all ages and uses a...

Cost: $5

Where:
Wilbraham Senior Center
45 Post Office Park, #4502
Wilbraham, MA  01095
View map »


Sponsor: Harmony Way
Telephone: 413-636-2475
Contact Name: Rev. Michelle Caron, RMT, CYT, ZIN
Website »

More information

Daoist Priest Zhou Xuanyun teaches traditional Wudang style kung fu.

Cost: $110/month

Where:
Boston Ultimate Fitness
72 Beach Street (4th Floor)
Boston, MA  02111
View map »


Sponsor: Daoist Gate Wudang Arts
Telephone: 508-245-8305
Contact Name: Zhou Xuanyun
Website »

More information

Show More...
Show Less...

Learn Reiki — revitalizing self-care and healing in the palm of your hands. Facilitated by Lou Orsan, Reiki Shihan (master teacher) This one-day class covers the basic principles of...

Cost: $125

Where:
Northeast Reiki Center
61 Nicholas Road, Suite B2
Framingham, MA  01701
View map »


Sponsor: Northeast Reiki Center
Telephone: 508-808-5696
Contact Name: Lou Orsan
Website »

More information

2 Saturday 10:30AM classes to practice IPT Yoga at Sohum in Westborough, MA Want to practice yoga to relieve pain on the bottom of the foot? Integrated Positional Technique (IPT) for...

Cost: $30 per class prereg; $55 for both; $35 each at the door

Where:
Sohum Yoga and Meditation Studio
30 Lyman Street
Suite 108b (next to hair salon)
Westborough, MA, MA  01581
View map »


Sponsor: PatLebauYoga
Telephone: 508-393-5581
Contact Name: Pat Lebau
Website »

More information

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