“Let food be thy medicine and medicine be thy food.” -- Hippocrates
Food is more than fuel – it plays an integral role in our lives, including social, emotional and spiritual components.
Most people know nutrition is important for good health and well-being. The difficulty lies in changing well-worn habits that include fast, easy, processed, unhealthy food choices.
Nutrition may seem complicated, but it’s not. The hard part is breaking free of unhealthy habits. The standard American diet is filled with processed food, refined grains, sugar, carbs and sodium, which promote an inflammatory state. (We know it’s bad for us, but it’s so easy, fast and tasty, right?).
So, how do we stick with a healthier everyday diet?
Get detailed information and tips in Episode 76, where Dr. G and his guest, Colin Zhu, DO, talk about how to build a balanced diet plan that can help protect you from disease and promote a healthier state of being.
Myths vs. Facts
“Healthy eating is complex and challenging.” - Myth
It requires reframing how we go about stocking our pantries and cooking.
“If a patient eats a diet that is rich in fiber their body will have a steady level of blood sugar.” - Fact
Fruit, vegetables and whole grains take longer to digest.
“Eat until satisfied versus full.” - Fact
Eating slowly and mindfully will lead to satisfaction instead of fullness. Remember, it takes about 20 minutes for your body to indicate you’re full.
“Limit highly processed and packaged foods as well as processed oils.” - Fact
Processed foods can raise blood pressure, are usually higher-calorie and can lead to chronic diseases.
“We should fill at least half your plate with vegetables and fruits in a rainbow of colors at every meal and even at snacks." - Fact
If you make half or two-thirds of your plate fruit and vegetables with varying colors of the rainbow, you’ll gain a variety of essential nutrients and antioxidants.
“Diets go off the rails when people eat out.” - Fact
Portion sizes at restaurants have gotten larger over the last 20 years. Try eating half of a restaurant meal and taking the other half home.
“It is OK to rely on supplements as a substitute for real food.” - Myth
Don’t rely on supplements to replace real food, as there is more to be gained nutritionally from eating whole food.
“Liquid calories do not matter in a dietary plan.” - Myth
Never overlook the caloric content of liquids. More than 20 percent of calories in the average American’s diet come from beverages.
“Staying hydrated can reduce thirst-triggered food cravings.” - Fact
Drinking a glass of water before a meal will help prevent overeating.
Listener healthy OH-YEAH!
Question: What kinds of activities do you do to restore yourself physically and mentally? “Softball.” – L.S.B.