Are We Really What We Eat?
If charged with that question a few years ago, I would have pictured myself as a big bowl of spaghetti or a double-decked cheeseburger with extra pickles, mayo, and oh; can you please add a few strips of extra thick pepper-crusted bacon on an artisan bun (I’m a gourmet burger) to that heart attack wrapped in a grease-laden brown paper bag?
That was before taking a long look at myself and doing some much needed research to find I agree with Dr. David Katz, and there is just no way to glaze over it — our moms were right — we are what we eat. And while junk foods may smell good, look good and taste oh so good, the truth of the matter boils down to this simple rule: Garbage in your mouth equals garbage in your vital organs, showing up as high cholesterol, Diabetes and many, many more diseases with scary difficult-to-pronounce names.
As David Katz, M.D., director of The Yale-Griffin Prevention Research Center and nationally recognized nutrition expert puts it, “Our bodies are replacing billions of cells everyday and using the foods we consume as the source of building materials”(Katz,2010). That’s huge! The thought to consider here is whether or not you want your body using junk like donuts, fried foods and other fatty foods as building materials. Dr. Katz suggests, “Eating well is part of the formula can reduce our risk of any major chronic disease by 80 percent and reach into our innermost selves to improve the health of our very genes” Katz, D. (2010) Mom was right: You are what you eat. Prevention.
In a nutshell, falling prey to the relentless call of donuts every morning can and will round out your middle, leaving a hole big enough to be filled with dreaded diseases that can drastically alter one’s lifestyle.
Get a start on your 2021 New Year’s resolution by slowly replacing bad foods with more nutritious choices. Now is a good idea to jump start clean and healthy eating habits that will last a lifetime. So, do you have to go cold turkey? Not exactly, and remember, you don’t have to be great to begin something, but you do have to begin to be great at something.
From 10 Simple Ways To Start Eating Healthier This Year are eight great tips to get you started and on your way to a healthy and clean eating lifestyle that your body and loved ones will thank you for:
1.Choose whole foods instead of processed. Swap your frozen pizza and instant ramen with whole foods like fresh fruits, vegetables, and whole grains. They are packed with essential nutrients like protein, fiber, healthy fats, vitamins and minerals.
2. Sugary drinks — just say no. Frequently saying yes contributes to Type 2 diabetes and obesity, and may also cause liver damage, premature aging and anxiety. So, instead of sipping packaged juice or soda, go for unsweetened beverages or infused water.
3. Keep healthy food readily available. Put some fruits in a basket or bowl and place it on the kitchen counter, store healthy snacks at eye level in your pantry and stock up your fridge with small batches of cooked whole grains and fresh fruits and vegetables. At work, store quick bites like almonds, pistachios and dried berries in a jar and place it on your desk or in its top drawer.
Get nutty with it. From protein and healthy fats to vitamins and minerals, these superfoods pack a serious nutritional punch. Similarly, seeds like chia, flaxseed and pumpkin seeds are nutritional powerhouses too. You can add them to cereal and yogurt or grab and handful, and munch on them right out the bag.
5. Eat more fish. The American Heart Association recommends eating fish (particularly fatty fish like salmon and mackerel) at least twice a week. Loaded with omega-3 fatty acids, this superfood improves brain and heart health and may reduce the risk of diseases like Alzheimer’s, dementia and diabetes.
6. Eat in smaller plates. Science says that eating on a large plate tricks your brain into thinking that you haven’t eaten enough. Eat on a smaller plate to feel full quicker and avoid overeating.
7. Count nutrients, not calories. If you want to improve the quality of your diet, focus on the nutrients in your food instead of calories. “Our energy intake can only depend on our ability to extract that energy from food,” writes blogger and nutritionist Rhiannon Mack. “All calories are not created equal — it is the quality of the calorie that has the most impact on health, not necessarily the quantity,” she explains in a post that appeared in Move Nourish Believe.
8. Add more probiotic foods to your diet. Consume probiotic foods “like Kefir to improve healthy gut bacteria which is responsible for digestion, extraction of nutrients from food and building the immune system,” says the nutrition expert. Probiotic foods like yogurt, apple cider vinegar and soft cheeses are also gut-friendly.
Do these things, along with drinking plenty of water, and in no time; you will be a bowl full of cherries — after all, you are what you eat.
