It’s that time of year. Temperatures are on the rise. Your bicycle is calling. Friends are inviting you to hike the trails. You may be planning for a class reunion, your son or daughter’s wedding, or an anniversary celebration this summer. You want to look and feel your best when you join in the fun. Now is the time to Spring Your Health Forward.
Looking and feeling your best is about more than the number of times you hit the gym each week. You need to feed your body well, too. Are you staying well hydrated? Is your blood sugar balanced? Are you eating enough? Are you getting a mix of carbohydrates, fats and protein that is right for YOU?
Dr Mark Hyman, MD, states it well when he says, “What you eat matters more than how much you eat.”
Your body needs a blend of carbohydrates, fats and protein. Skimp on any one of these macronutrients and your body will eventually break down.
Carbohydrates are the body’s primary energy source and are critical for brain function. Carbohydrates help metabolize fat and protein, are a source of fiber, and provide high nutrient value when consumed in their whole form.
What to do? Eat a variety of colorful leafy, crunchy, starchy vegetables; fresh seasonal fruits; and whole grains. Organic and unprocessed are best for their nutrient density and to reduce exposure to toxins. Pile your plate high with the carbs listed above. At least 50% of the food you consume each day should come from this category, with an emphasis on vegetables.
Without fat, your body won’t function well, and a poor functioning body can lead to low energy, muscle fatigue, and a heightened response to stress. Fat helps with metabolism, the production of hormones, the transportation of vitamins, and is especially important for brain function.
What to do? Include a variety of healthful fats in your diet such as avocados, nuts, seeds, nut butters, unsweetened nut milks, cold-pressed olive oil, and ghee. It doesn’t take much. As little as 2 tablespoons of fat per day will keep your body happy.
Regardless of your preferred source of protein (plant or animal), it’s important to get an optimal amount each day. Protein is a building block for growth, repair and maintenance. It’s necessary for healthy immune function, and the production of enzymes, hormones and other chemicals in the body.
What to do? Mix up your meal planning. Include wild, fatty fish such as salmon, sardines and mackerel; organic, grass-fed meat and poultry; eggs, beans, legumes, nuts, and seeds. While “optimal” is different for everyone, a good place to start is 2-4 servings/day (1 serving = 3 oz animal or 6 oz plant protein).
Start to Spring Your Health Forward this month. Commit to keeping your body strong and your immune system resilient by focusing on high quality, nutrient-dense carbohydrates, fats and protein. Remember: What you eat matters!
To better understand the mix of carbohydrates, fats and protein that is right for you, contact me at 303-594-4401 or by email.
Here’s to your health and vitality!
I believe good health is as close as your kitchen. My nutrition practice is based on nutrient-dense, whole food and lifestyle choices that support health and wellness, especially during times of high stress and transitions. My role is to educate, guide and support individuals who want to break the stress-induced cycle of depletion and regain control of their health. Having passed the HNCB exam, I am a Board Certified in Holistic Nutrition® (Candidate). To learn more, contact me at 303-594-4401 or by email.