Big-picture health: diet
The following is the fourth installment of Dr Dunn’s series on big-picture health issues you can work on yourself. Enjoy!
What we eat fuels our bodies. What we eat also impacts the way we think, how we sleep, our mood, our energy level, our risk of chronic disease, and so much more. Taking responsibility for your health (and if applicable, your child's health), and nurturing your body with good food isn't always an easy transition. But, it will pay off and you will have a solid foundation that will serve everyone for the rest of their lives.
Certain foods affect us in different ways. For example, "liver-loving foods", AKA brassica vegetables (kale, broccoli, Brussel sprouts, cabbage, cauliflower, etc.) are full of vitamins and nutrients, including vitamin A, C, E, K, folate, calcium, iron, potassium, and phosphorous. But what is more interesting is that they also contain phytonutrients such as sulforaphane and indole-3-carbinol, which support detoxification from drugs, carcinogens, and toxins. Further, there are studies showing higher intakes of brassica vegetables are associated with lower risk for some types of cancers. This is just one example as to why eating a rainbow of color (as described below) is so important.
Here are my five favorite tips for eating well:
1. Eat a Rainbow of Color
Focus on eating lots of fresh and colorful produce. Aim for a rainbow of color a day and if this is difficult, aim for a rainbow of color a week. Frozen vegetables/fruits are good alternatives when fresh isn't possible. This can be easy, by eating a salad a day, a vegetable stir-fry, or sheet pan roasted vegetables.
2. Eat Organic When Possible
Check out the Environmental Working Group's (EWG) Clean Fifteen™️ and Dirty Dozen™️. The EWG publishes an early shopper's guide to pesticides in produce yearly. Check out the lists for more information about what produce contains higher levels of pesticides and more likely to be genetically modified.
3. Keep Cooking Simple
Make it easy - the easier you make it, the more likely you are to stick with it. So, maybe for you that is buying pre-cut vegetables so that you can quickly toss a salad or a stir-fry. Or maybe it is prepping on the weekend so that you have quick, healthy options throughout the week. Start thinking about ways to simplify this process if you haven't already. I love sheet pan vegetables because they are quick, easy, and delicious.
4. Make it Tasty
Don't skimp on making your food taste good. This will help cut cravings and dissatisfaction after meals. You will also be more likely to stick to eating well if your meals taste good.
5. Get a Cooking Class
If you are struggling with cooking then think about a cooking class. There are so many free classes online or you could look for a local class. A lot of us weren't taught to cook and maybe never took the time to learn. Now is as good a time as any to learn to cook. But remember, keep it simple and easy so that you will stick with it.
You can follow Dr. Maureen Dunn on FaceBook or Instagram. If you are interested in finding out how she can help you, schedule a free 15-minute discovery call here. Maureen practices at CLINIC on Fridays 9am- 5pm.