Its March already, y’all!! March is also National Nutrition month.
So the key to achieving optimal health cannot be found in any one food, drink, pill or machine, but rather through commitment to healthy lifestyle behaviors, focused on maintainable and enjoyable eating practices and daily physical activity.
Therefore I am taking the opportunity in this newsletter for some tips to hone in on the “low hanging fruit” (pun intended.) In other words, list of principles for a healthy lifestyle.
Get in touch with your Requirements: Factors that individualize one’s metabolism include: age, gender, body type, family history, existing health conditions and daily routines. Finding foods that work simultaneous to your needs based on nutrient density (foods with lots of nutrients but lower in calories eg. Fruits and veggie) versus calorie density (foods with more calories but lower nutrients (eg candy, bread, refined flour-based) will make you feel more satisfied, hence reduce mindless eating.
Get in touch with Food Facts. Whole foods compared to packaged/processed food is evident in the ingredient list on a food label, enabling optimal choices. The higher an ingredient is on the list, the more of that ingredient is included compared to others. This is a good way to determine if a product is made with whole grains, or has a lot of added sugars. Nutrition claims on the front of a package, are often more about the marketing, versus the facts.
Plan ahead especially snasks. Reduce temptation by keeping a variety of tasty, nutritious, ready-to-eat foods on hand. Furthermore, this makes it very easy to avoid vending machines, convenience stores, or the break room. Healthy snack ideas include fresh fruit, air-popped popcorn, healthy crackers, nut mixes, almonds and Greek yogurt. Think of snacks as mini-meals to help you eat more whole foods, and less at breakfast, lunch and dinner.
Get in touch with mindless eating: Become aware of hunger and satiety cues and compare them to habits of boredom, stress, or frustration and when food seems to be the solace to calm these emotions. Immediate satisfaction lands up being chronic struggles with optimal health down the line. A great way to accomplish this is to keep personal notes and simultaneous food logs to find patterns and triggers, if you feel inclined (of course emotional diaries/logs are not everyone’s cup of tea.)
Incorporate Movement: Daily physical activity is an important part of a healthy lifestyle, but unfortunately often easier said than done. Regular physical activity strengthens bones and muscles, reduces the risk of chronic illness, and fosters overall well-being, which included stress relief, higher quality sleep and a more positive mental outlook. The key is to find activities that are enjoyable and can easily be maintained.
Some tips in that regard:
- Try using the buddy system, joining a walking group or attending fitness classes.
- Sign up for a 5k run/walk with friends or family.
- Sneak in exercise at your desk or buy a desk that allows you to stand while working.
- Take a short walk on your lunch break Walk up and down the stairs when the weather’s bad.
- And again: track daily movement, such as keeping a journal, using a website, or tracking devices such as fitbits, garmins, apple watch (lots and lots of apps these days)
March is also a month we think of St. Patty’s Day so with that said – POWER OF GREENS, LEAFY GREENS NONETHELESS:
What if I told you that by consuming this item, it will help you lose weight, prevent cancer, regulate digestion, maintain eye health, boost your immune system, increase bone strength, and has anti-aging properties! Interested???
Leafy greens contain high levels of dietary fiber, magnesium, potassium, folic acid, calcium, vitamins A-C-E-K and phytonutrients. Look for favorite recipes that include bok choy, spinach, broccoli, collar greens and lettuce.
Green Antioxidants
Green tea…The Cancer Fighter and them some! Well, at least some recent research has shown for this to be true. One study demonstrated showed a lower recurrence of cancer in women with stage 1 & 2 breast cancer after surgery. Other studies included a reduced risk of developing lung cancer by 18%, a reduced prevalence of clogging the heart’s blood vessels (especially in women), and also that green tea antioxidants fight obesity and lowers LDL cholesterol. Many of these studies come from our friend across the pond, where green tea and the consumption of fish and soy proteins is more prevalent .
No matter what side of the pond you live on, there is no denying that green tea has antioxidants (catechins) and compounds that scavenge for free radicals that can damage DNA and contribute to cancer, blood clots, and atherosclerosis. All these great benefits and only roughly 30 mg of caffeine.
RECIPES for the Month – Some old green favorites:
Green Monster Smoothie 
Blend together:
1 scoop vanilla whey protein
1 small banana
¾ c frozen pineapple
1 T flaxseed
1 -2 c fresh spinach leaves
2T greek yogurt
3 or 4 cubes ice
½ C water
Carrot and Ginger Smoothie 
Juice together:
1 cup of carrots
½ avocado
½ lemon
¼ ” of fresh ginger
1 cup water
Pinch of sea salt
pinch of cayenne pepper
Per serving: (all ingredients – approx 12 – 14 fl oz):
Cals 210, fat 9g (good fat though), protein 3g, carbs 20g
Have a Healthy March
ILANA
