Page 22 - HFA Dateline 2016 Q3 Fall

Healthy Eating Tips

By Jenny Helman, Holistic Nutrition Consultant

ere are some simple tips you can incorporate into your everyday life that can make a difference in
Hhow you feel. Be sure to pick organic foods as often as possible, they do make a difference.

For breakfast, eat foods high in protein. Try scrambled tion of nutrients, even body temperature, so water intake is
1. eggs with vegetables, or a smoothie made with plain yo- crucial. How much should you drink? Divide your weight in
gurt or your favorite protein powder. Protein is more important half and that is how many ounces of water you should be drink-
than most people think. It plays a critical role in providing the ing each day. So a 150-lb. person should consume 75 ounces,
building blocks for growth, repair, and maintenance of muscles, or around nine cups of water a day. Or, if you don’t want to
blood, skin, hair, and nails. For a snack during the day, consider keep count, just drink enough water so that when you go to the
hummus and veggie sticks, and when planning for dinner, you bathroom, your urine comes out clear. Filtered water is best, if
might try braised, wild salmon with leeks. Whenever you eat you can manage it, as some people believe that the chlorine in
higher protein foods, it will help curb sugar cravings and keeps tap water can kill the beneficial bacteria in our gastrointesti-
you fuller longer, so try eating protein throughout the day. nal tracts. Herbal teas and clear broth count toward your daily
water total, as does eating particularly juicy fruits and veggies.
For every one serving (four ounces) of protein you
2. eat, also eat three portions of veggies and one serv- Try to minimize your caffeine intake and avoid consuming so-
ing (1/2 cup) of grains. The Standard American Diet (SAD) das and other sugared beverages.
tends to be very acidic and our bodies need a more alkaline It’s tough, but try to decrease your intake of pro-
diet to be healthy. Two things that help bring your body chem- 4. cessed foods. These are foods that contain refined and
istry back into balance are eating in these proportions and artificial sugars, white flour products, unnatural fats, added
eliminating processed foods. A big plus side of eating more hormones, preservatives, artificial colors, and antibiotics. Pro-
green, leafy—and deliciously crunchy—vegetables is that they cessed foods have been stripped of the nutrients your body
are so low in calories that you can eat plenty and not have to needs and are basically empty carbohydrates— and therefore
worry about your waistline. And most vegetables add needed empty calories. Our bodies need a diversity of whole foods
fiber into your diet that’s essential to keeping you active by in order to absorb and assimilate the minerals, vitamins and
keeping you regular. other nutrients they offer. Yes, it’s hard to cut everything out
at once, so start slowly and gradually continue to cut back. Try
Drink plenty of water every day. Maintaining proper
3. hydration supports virtually all of your bodily functions. eliminating sodas as a first step. Bottled salad dressings, usu-
The level of fluids in your body impacts your digestion, circu- ally full of sugars, preservatives and other detrimental ingre-
lation, production of saliva, transportation and proper absorp- dients, are another easy way to cut back. Try squeezing a fresh
lemon on steamed vegetables or make your own fresh salad
dressing with olive, flax, avocado or walnut oil and balsamic
vinegar. Delicious!
Slow down! Enjoy your food! Focus on chewing, rather
5. than inhaling, your food. By doing this you are actual-
ly helping your digestive system process what you’re eating.
When we eat on the go, in our cars, over the sink (or our key-
boards), or robotically in front of the TV, our bodies are not in
the best position for optimal digestion. Plus, distracted eating
usually means we eat too fast and, ultimately, too much. Use
dinner time as an opportunity to connect with your family and
friends, and enjoy one another’s company. It also gives you the
opportunity to reflect and be grateful for all that you have. So
set the table and light some candles. And bon appétit!

22 Dateline Federation | Fall 2016