Foundation Principle #2: FOOD!

8 Golden Rules That Contribute to Healthy Eating

by Julie Mitchell

Next to oxygen and water, food is the most important element you actively bring into your body in order to live life. The quality and quantity of your life is directly related to the quality of the food fuel you put in it as well as how well you digest it. Eating has potential to give us multiple positive experiences like: fuel for living, taste explosions to the palate, celebrations of life events and fellowship with others. Contrary to those are potential negative experiences with eating like bloating, gas, fatigue, constipation, diarrhea, or heartburn.

1. BALANCE

Balanced eating includes a healthy ratio of proteins, quality carbohydrates and healthy fats. Traditional Mediterranean diets have been studied for years showing those who eat this way have a decreased tendency toward cardiovascular disease and blood sugar-related conditions as well as generally living a longer, healthier, and more active life.

• Whole fruits and vegetables
• Nuts and seeds
• Fish, leaner proteins and healthy oils
• Herbs and spices
• Beans and limited grains

2. LOW GLYCEMIC

A low glycemic intake of foods will help balance blood sugar levels and curb unhealthy cravings as wells as support sustained energy.

• Top 10 Low Glycemic Foods

Apples, Berries, Barley, Grapefruit, Beans, Nuts, Oatmeal, Tomatoes, Unsweetened Yogurt, Most Vegetables

• Top 10 High Glycemic Foods

Candy, Cookies, Juices, White Potatoes, Chips, Sugar, Most Breakfast Cereals, Soda, Sweet Snacks, White Bread including Bagels, Idaho Potatoes

3. COLORFUL

A colorful food palette provides complex phytonutrient mixtures that demonstrate protective antioxidant activity to help quench harmful free radicals generated by environmental toxins, inflammation, and unhealthy lifestyle habits. These phyto nutrients contribute to vital functions in our body such as:

• Immune system function
• Blood sugar balance
• Heart health
• Healthy aging
• Stress tolerance
• Vision
• Bone integrity

4. MINDFUL

Take a deep relaxing breath and allow thankfulness to come in before you bring food into your body. Savor and connect with your body’s fuel as you allow yourself to be aware of how you are feeling in the moments of eating or preparing nourishment. Eating and preparing meals should feel adventuresome and gratifying. Be sure you enjoy meals often with family and friends rather than alone in front of a media sources.

5. FREQUENCY

Skipping breakfast or any other meal is like making your car to drive on empty. It may go a little while but then stop in the middle of the road. Eating every 3-4 hours’ smaller meals allows 5 pit stops for fuel intake that allow for a full day’s drive without running out of gas.

6. FRESH, WHOLE

Consume pure water and minimally processed foods: nuts, whole grains, and produce. When every possible purchase organic fruits and vegetables, antibiotic/hormone free proteins, and wild caught fish.

7. PORTION SIZE

Determining serving sizes can be easy when eating from a box or a bag of food. You may be surprised to find out you’ve been consuming well beyond 1 or 2 servings in one sitting as you go through mindless eating. A serving size of almonds is 12-14 while walnuts are 7-8 halves.

8. RELAXED

The body digests food when the autonomic nervous system is in the parasympathetic state = rest + digest. The opposite of that is sympathic state = fight or flight. This means leaves all arguments, stressful work and negative thoughts away from the eating area. It’s important to be purposeful in creating a peaceful environment when breaking bread with others or by yourself.