Best Ways Nutrition Can Be Enjoyed For Its Healing Power

Can You Enjoy Your Food As Both Nutritional & Healing Support?

Yes!

The ancient wisdom of "Let food be thy medicine and medicine be thy food," attributed to Hippocrates, remains relevant today. Eating a diet rich in nutrients can help prevent and manage illnesses, promote longevity, and improve overall well-being. The concept of eating your food as medicine into your daily life can be an approachable practice you can master without feeling restricted or costly.

Understand & Embrace Whole Foods

Whole foods are foods that are minimally processed and as close to their natural state as possible. They are rich in nutrients, free from artificial additives, and provide a variety of health benefits. Understanding what constitutes whole foods and incorporating them into your diet can significantly improve your overall health and well-being.

Processed foods often lack essential nutrients and contain harmful additives. Foods with empty calories and little nutrients should be avoided while aiming for nutritionally focused eating.

Below I have listed a quick guide that can get you started in the right direction:

• Minimally Processed: Whole foods undergo little to no processing, preserving their natural nutrients and fiber.

• Free from Additives: They do not contain artificial preservatives, colors, flavors, or added sugars.

• Nutrient-Dense: Whole foods are rich in vitamins, minerals, antioxidants, and other essential nutrients.

Choose Your Favorite Types of Whole Foods

I always smile when counseling my patients about rewiring how they look for and at food. It is a common myth for some of them to think they have to eat all the things they do not like or foods that are not seen as appetizing. Its great to see their face light up when we discuss foods they like and can be found and consumed more in its whole state.

It is essential not to approach this as a punitive change that cannot be sustained. Why not find and indulge in the foods that you find most enjoyable on this journey? Below is a list of very broad nonexclusive list of whole food examples:

1. Fruits:

   • Examples: Apples, bananas, berries, oranges, grapes, mangoes.

   • Benefits: High in vitamins (especially vitamin C), fiber, and antioxidants.

2. Vegetables:

   • Examples: Spinach, kale, broccoli, carrots, bell peppers, tomatoes, sweet potatoes.

   • Benefits: Packed with vitamins, minerals, fiber, and phytonutrients that support overall health.

3. Whole Grains:

   • Examples: Brown rice, quinoa, oats, barley, whole wheat, millet.

   • Benefits: Provide complex carbohydrates, fiber, B vitamins, and essential minerals.

4. Legumes:

   • Examples: Lentils, chickpeas, black beans, kidney beans, peas.

   • Benefits: Rich in protein, fiber, iron, and folate, supporting heart and digestive health.

5. Nuts and Seeds:

   • Examples: Almonds, walnuts, flaxseeds, chia seeds, sunflower seeds, pumpkin seeds.

   • Benefits: High in healthy fats, protein, fiber, and essential fatty acids like omega-3s.

6. Lean Proteins:

   • Examples: Chicken breast, turkey, fish, eggs, tofu, tempeh.

   • Benefits: Provide essential amino acids, iron, and other important nutrients for muscle and tissue repair.

7. Dairy and Dairy Alternatives:

   • Examples: Milk, yogurt, cheese, almond milk, soy milk.

   • Benefits: Source of calcium, vitamin D, protein, and probiotics (in fermented dairy products).

8. Healthy Fats:

   • Examples: Avocados, olive oil, coconut oil, fatty fish (salmon, mackerel, sardines).

   • Benefits: Essential for brain health, hormone production, and overall cellular function.

Understand The Benefits of Whole Foods

A very simple way to stay engaged in this lifestyle and stay committed to the conscious consumption of food is to learn how food serves as fuel or can impair your well-being.

I love making the car analogy since most people are familiar with putting gasoline in a vehicle. If a car runs on unleaded or premium gasoline, not too many owners are going to knowingly put diesel fuel in their vehicle just because. If they do, they will quickly have an inoperable vehicle and a costly bill to repair the damages. If they make that mistake once, how silly would it be to do it over and over and over again?

Once it is clear to you what you are looking for in your nutritional experience, what you want to avoid, and how your body responds at a micro and macro energy level, it will be easier to make choices that align with how you want to function and feel from your food sources 🙂

Set Clear Longitudinal Goals

The key here is to avoid short-sighted alterations in your diet that lack sustainability. Consider your “why” and allow those reasons to feel good to and through you as you choose and consume food consciously.

Here are some tips to help you get started:

1. Improved Nutrient Intake:

   • Whole foods provide a wide range of essential nutrients that are often lost during processing.

2. Better Digestion and Gut Health:

   • The high fiber content in whole foods promotes healthy digestion and regular bowel movements.

3. Enhanced Immune Function:

   • Nutrient-dense whole foods support a robust immune system, helping to fend off illnesses.

4. Weight Management:

   • Whole foods tend to be lower in calories but higher in volume, helping to promote satiety and reduce overall calorie intake.

5. Reduced Risk of Chronic Diseases:

   • Diets rich in whole foods are linked to a lower risk of chronic conditions such as heart disease, diabetes, and certain cancers.

6. Brain Health:

   • Whole foods support cognitive function, emotional well-being, and long-term brain health.

7. Blood Sugar Management:

   • Whole foods with high fiber content, low glycemic index, and rich nutrient profiles help stabilize blood sugar levels, enhance insulin sensitivity, and support overall metabolic health.

8. Mood & Stress Reduction:

   • By providing the necessary nutrients, supporting gut health, and promoting stable blood sugar levels, whole foods help regulate mood, enhance cognitive function, and reduce the effects of stress

Tips for Incorporating Whole Foods into Your Diet

• Shop the Perimeter:

  • Focus on the outer sections of the grocery store where fresh produce, dairy, and meats are typically located.

• Read Labels:

  • When buying packaged items, choose products with short ingredient lists and recognizable components. Choose foods that are high in vitamins, minerals, antioxidants, and other beneficial compounds.

• Cook at Home:

  • Prepare meals from scratch using whole ingredients to have control over what goes into your food.

• Snack Smart:

  • Opt for whole food snacks like fruits, nuts, and vegetables instead of processed snacks.

• Plan Ahead:  

  • Meal planning and prep can help ensure you have whole foods readily available throughout the week.

Conclusion

Eating your food as nutritional and wellness support involves making conscious choices to incorporate nutrient-dense, whole foods into your diet. By doing so, you can harness the natural healing power of food to prevent and manage illnesses, promote longevity, and enhance overall well-being. Remember, while food is a powerful tool for health, it should be one part of a holistic approach to your overall well-being.