We've set our New Year's goals, and we are excited to move forward! You may be asking yourself, "So, where do I begin?" How do I achieve optimum health and healing so I can naturally achieve my ideal healthy weight? What is the healthiest diet, and how do I weed through all the confusion and collage of dietary contradictions?!
Studies show that some of the healthiest and happiest people in the world live in the Andes Mountains of Southern Ecuador, the high valleys of the Himalayas in Pakistan, and cultures that live near the seas, i.e., the people living on the islands of the Outer Hebrides off the northwest coast of Scotland. What do these and other cultures with health and longevity have in common? In holistic health, there's never one variable; however, one factor remains constant among them - The lack of PROCESSED FOODS.
A great place to start when seeking the best nutrition for our bodies is to begin consuming whole clean foods. What is a "whole" food? It is a food closest to its original form (closest to nature), before it is processed and stripped of its original nutrients, then inundated with chemicals and additives for shelf life and artificial flavoring. These chemicals are addicting and hide the true flavor of a whole food. We rob ourselves of the experience of truly tasting all the bountiful and diverse flavors of real foods because we become addicted to salt, fat, and artificial sugars, which rob the body of desperately needed nutrients, cause free radical damage on the cellular level, promote inflammation, and eventually cause chronic disease. Hidden ingredients, such as high fructose corn syrup, monosodium glutamates, and trans fats (and other unhealthy oils) cause weight gain and obesity. No matter how many of these processed foods an individual consumes, the body cries out for the nutrients it still needs causing us to think we are still hungry. It is a vicious cycle - we continue eating the wrong high-calorie foods which never satisfies us, as we gain weight and weaken our immune system; which increases our vulnerability to illness and disease. Both overweight and underweight individuals may be malnourished. These toxic foods are also one of the major causes of digestive health issues, which disable the body from absorbing needed nutrients that promote healing.
So do we need to move to Scotland or Pakistan to eat a healthy diet? How do we consume whole clean foods when the grocery stores in the U.S. appear to have nothing but processed foods? Add fast food joints and restaurants that provide oversized portions, and what chance do Americans have to reverse the obesity trend? Good news! It's not only possible but easy with some direction and guidance. The inner aisles of the grocery store usually contain the most processed foods. You will find cleaner, whole foods around the edges of the market, i.e., fresh produce, meats, etc.
The Mediterranean Diet is one of the healthiest diets in the world and consists of lots of fresh vegetables and fruit, some fish and poultry, healthy fats (i.e. olive oil), and whole-grain pasta and bread. Processed foods and refined sugars are minimal to non-existent in the true Mediterranean Diet. Many Americans are addicted to sugar, as desserts become part of their daily diet, instead of an occasional treat or dish to enjoy on special occasions. What is going to motivate an individual to minimize their sugar and maximize their vegetables? You may be thinking, "Sounds boring and like too much of a struggle!" The answer is three-fold and you will be surprised to discover how easy it is to implement the following three steps!
Anything you give up, substitute with another food (that is healthy) that you enjoy just as much. It's a matter of switching, not depriving yourself. One example would be instead of baking fudge brownies (loaded with sugar), enjoy a dark chocolate square (from a 72% to 85% dark bar) with a cup of warm mint tea.
Use spices generously instead of sugar. They add a lot of flavor and are extremely healthy for our bodies. Cinnamon is a great spice to curb a sweet tooth. Instead of eating that sugary processed cereal for breakfast, have a bowl of oatmeal with blueberries, honey, cinnamon, and sliced almonds. It is delicious and warming on a cold winter morning, and takes only 5 minutes to make! (Old-fashioned Quaker oats are recommended.)
Reward yourself often as you gradually change harmful habits. If you are used to eating a dessert or sweet treat every day, begin by giving it up every other day, then every two days, etc. You will enjoy rewarding yourself for your successes guilt-free!
To learn more about the Mediterranean Diet, I recommend reading my book, "Choose to Heal," available on Amazon. Click the purchase book button at the end of this blog to go directly to my Amazon page.
Once we learn to purchase, cook, and consume healthy, clean, whole foods, it is just as important to understand balance and ratios. Read next week's blog on the macronutrients (carbohydrates, proteins, and fats) and the healthiest ratio (balance) of each that should occur in our daily diets. Then, you will be ready to pursue ideal health and ideal weight through healthy nutrition!
Remember small steps eventually lead to big progress! Progress keeps us motivated, and motivation keeps us hopeful. Hope gives us the courage to believe in a whole new life of possibilities and purpose! A purposeful life fills us with joy and gratitude. God wants us to be faithful stewards of our bodies and to believe in healing and restoration! Jesus says,
"And I tell you these things so my joy and delight may be in you, and that your joy may be full and complete and overflowing." (John 15:11)
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