Hello Health and Lifestyle VIPs!
It’s Dr. Bernadette, your friendly family medicine physician, helping you to create the ultimate you. Since manifesting your dreams is largely dependent on you being in your best health, it is important that you eat to live strong. The reality is you either feed your body the ingredients for healthy living or disease.
It’s true junk in, junk out. And it is also true, food is medicine. With that being said, here are the five essential nutrients for a daily nutritious win:
1. Fruits and Vegetables: An apple a day really can keep the doctor away! Fruits and vegetables are packed with vitamins, minerals, phytonutrients and fiber which all play a major role in decreasing the risk of heart disease and cancer. Not to mention their anti-inflammatory and anti-oxidant properties which protect the skin, eyes, immune system and memory. Anti-oxidant rich foods are my favorite face cream. I top everything with blueberries to enhance my youthful glow! Do not skim on the fruit and vegetables, eat at least five servings per day.
2. Lean Protein: Protein is not just the building block for gorgeous muscles, but it is the building block for life. It is an essential component for every cell in the body. Your hair, nails, bone, cartilage, skin, blood are all made up of protein. The key is “lean” proteins such as fish, nuts, tofu and chicken. Grill, bake or broil them, do not fry! In a balanced diet, 10% to 35% of the calories should come from lean protein.
3. Healthy Fats: Fats have gotten a bad rap, but they are not all bad. Add these healthy and tasty fats to your grocery list: avocados, dark chocolate, whole eggs and extra virgin olive oil. They are an energy source and help your body synthesize fat-soluble vitamins, such as vitamin K, E, A and D. Also, fats maintain proper brain and nerve function. Additionally, they are a part of the cell membrane that regulates what goes in and out of the cell. Yes, healthy fats are good for you, but I must warn you, too much of a good thing can be bad for your waistline. If you eat a 2000-calorie diet, fats should contribute 400 to 700 calories or 20% to 35% of your daily calories.
4. Whole Grains: If you have ever had problems with constipation, you know why you should eat whole grains. Among their many health benefits, aiding in proper bowel function is certainly at top on the list. They also help to lower bad cholesterol, control blood sugar and reduce colon cancer. By the way, whole grains contain lots of fiber which keeps you feeling full longer and could lead to a slimmer you! Include three ounces or more per day in your diet. Keep this short list of whole grains handy: brown rice, whole rye, quinoa, popcorn and whole oatmeal.
5. Dairy: You did not hear it from me first, but “dairy does the body good.” Your bones will appreciate the calcium and vitamin D. Dairy also supplies the body with potassium which helps to maintain a healthy blood pressure. And, adequate calcium intake is associated with decreased heart disease and diabetes. Choose two to three servings of low-fat (avoid creating a bulge while improving your health) dairy options daily.
Do not take eating casually. A nutritious diet is a prescription for optimal wellness. It includes a balance of fruit, vegetables, lean protein, healthy fats, whole grains and dairy. Load your fork with healthy foods for a daily nutritious win!
Thank you for reading my blog, staying informed and being proactive about your health. Remember, “one cannot think well, love well, sleep well, if one has not dined well.”~Virginia Woolf
Bernadette Anderson, M.D., M.P.H. has devoted the past 20 years to developing, teaching and educating others on the principals of health and lifestyle transformation. Having successfully lost 140 pounds herself, her approach is to provide simple tools to allow people to be champions of their own healing, health and happiness. She is the founder of Faith Family Health, Inc., a speaker, an author and has appeared on national commercials.Visit her at www.DrBernadetteMD.com today!